Bella's Nutrition

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Bella's Nutrition

Bella is a qualified Nutritional Therapist, registered with the FNTP.

She explores the 'whole person', looking not only what you're eating but also fundamental factors such as stress, sleep lifestyle, family history and more.

31/03/2026

I don’t track meals like this often, but it can be a useful exercise.

This breakfast was high in a lot of nutrients, but still low in others, particularly calcium, iron, and vitamin E.

It’s a simple way to spot gaps and guide the rest of the day. For me, that meant being more intentional about calcium- and iron-rich foods later on.

I sometimes use this in clinic too. Even with a good understanding of nutrition, there are always blind spots.

—

It’s not perfect though, as it doesn’t account for nutrient forms:

Vitamin K1 ≠ K2 (K2 is key for bone health and found in animal foods)
Beta-carotene ≠ retinol (the active form, and not everyone converts efficiently)
Non-haem ≠ haem iron (animal forms are better absorbed)

So context always matters.

—

No single meal needs to do everything. It’s about the overall day.

For the rest of the day, I challenged myself to try and hit 100% across these nutrients (final slide shows how I did). I got close, but iron and calcium were still lower than ideal.

Have you ever tried this?

25/03/2026

This is a really common presentation.

Someone develops digestive symptoms
does the “right thing”
goes to the GP

…and everything comes back normal

But they’re still bloated, still uncomfortable and still not going to the toilet properly

In this case, nothing was “wrong” on paper

But functionally, a lot was off

Stress was high
Meals were rushed
Hydration was low
Digestion had taken a hit from medication

When you zoom out, it makes sense

The gut isn’t just about what you eat
It’s how you eat
your nervous system
your lifestyle
your recent life events

We didn’t do anything extreme

No restrictive diets
No cutting everything out

Just supporting the body in a way that made sense

→ improving digestion
→ supporting gut motility
→ calming the system

And within 4 weeks, everything shifted

Not because we chased symptoms
but because we supported function

This is often the missing piece

You can have “normal” results and still not feel well. Both things can be true.

If you see yourself in this, you’re not alone, and you’re not imagining it!

23/03/2026

There’s a lot of noise online around “gut health”, and it can quickly become overwhelming.

The science is still evolving, but there are some consistent patterns emerging around what may negatively influence the gut environment, particularly when these things are consumed regularly.

Occasional intake is unlikely to cause significant harm. But if some of these are daily habits, and you’re struggling with symptoms like bloating, discomfort or irregular digestion, they’re a very worthwhile place to look.

This isn’t about restriction or perfection.

In practice, I rarely focus on removing lots of foods. It’s much more about what we can add in to support the gut, while becoming more aware of patterns that may not be helping.

Small, realistic shifts instead of drastic changes, every time.

19/03/2026

Guac vibes, but make it peas 🫛

No avocado? No problem. This pea “guac” is bright, creamy, zesty, garlicky, and ready in minutes. Perfect for dipping, spreading, or adding to pretty much anything.

Ingredients
~1 cup cooked peas
2 tbsp tahini
Juice of 1–2 limes (to taste)
3–4 spring onions, chopped
Small handful fresh coriander (or parsley)
1–2 cloves garlic
Salt and pepper

Method
Blend until smooth (or a little chunky, if you prefer). Taste and tweak the lime, salt, and pepper.

Scoop with tortilla chips, spread on toast, or serve alongside eggs.

This would also work well with broad beans or edamame if you want an extra protein boost 💥

12/03/2026

I recently ran stool microbiome testing on four members of my family with

Here I’m looking closely at one bacterium that has received a lot of attention in microbiome research: Akkermansia muciniphila.

Two of us had almost zero, or almost zero.
Two of us had healthy levels.

The most obvious dietary difference that we could see? The two with higher levels regularly consume kefir and yoghurt.

An important detail: kefir does not contain Akkermansia itself. It is an anaerobic bacterium that lives in the gut mucus layer and cannot survive in fermented foods.

Instead, fermented foods appear to support the broader microbial ecosystem, which may allow beneficial microbes to thrive. Some human studies have observed increases in Akkermansia following kefir consumption, although this does not establish direct causation.

Akkermansia has attracted interest because lower levels have been observed in several metabolic and inflammatory conditions, including obesity, type 2 diabetes and inflammatory bowel disease. At the same time, higher levels have been associated with improved metabolic markers and gut barrier function. Although as always, you can have too much of a good thing! Very high levels are associated with a range of other conditions too. Microbiome science is rarely simple.

Interestingly, one of us with low Akkermansia actually had the highest overall microbiome diversity score, which is often considered a positive indicator of microbiome resilience. Fun fact, this person was me! I’m now on a mission to see if I can boost my Akkermansia...

So while Akkermansia is a fascinating organism, it is clearly not the whole story.

For the next few months we’re making a few changes:

• daily fermented foods
• more polyphenol-rich plants
• higher omega-3 intake

We’ll repeat the test in around three months and see whether anything shifts.

The microbiome is dynamic, which is what makes experiments like this interesting.

Have you ever tested your microbiome? What did you find?

10/03/2026

Reviews like this are exactly why I do this work. Helping someone feel heard, supported and empowered to take back control of their health is the most rewarding part of what I do 🫶

Swipe for the full review ➡️

04/03/2026

We often jump straight to supplements or strict protocols when our gut feels off.

A probiotic.
A powder.
A strict plan.

Last week I shared my non-negotiable gut foundations that have nothing to do with supplements or specific foods. Because how you eat, how stressed you are, how well you sleep and hydrate all shape your digestion.

This week, I’m building on that, sharing some of the foods I often recommend in practice.

Not as superfoods or quick fixes. But as consistent, well-tolerated inputs that support the gut over time.

Gentle fibres.
Polyphenol-rich foods.
Support for motility.
Small amounts of live bacteria.

Supplements absolutely have their place. But they work far better when layered onto something stable.

Gut health is rarely about doing more.
More often, it’s about doing the basics consistently.

If you’re unsure where to start, or feel like you’ve already tried everything, you’re welcome to get in touch.

24/02/2026

10 minute breakfast, start to finish 🥣
It looks like the kind of bowl that takes effort. It doesn’t. This is proof that you can make something nutritionally dense and genuinely delicious in the time it takes to scroll. This is the kind of recipes I suggest to clients for many reasons, stable blood sugar levels, reduce cravings, hormone support, supports gut health 🩵

The recipe is by 🤍
I topped it with caramelised banana and a sprinkle of cacao nibs for texture and a slight bitterness to balance the sweetness.

🥣 Ingredients
2tbsp oats
2tbsp sunflower seeds
1tbsp pumpkin seeds
1tbsp chia seeds
2tbsp chopped cashews
2 cups milk of choice (see notes below)
1-2 tsp tahini
1 egg (trust me!)
dash of vanilla bean powder
dash of ciinnamon
1 banana
butter + 1tsp maple syrup
cacao nibs

🥄 The texture tip
Whisk the egg in a mug, then stir it in once the porridge is almost cooked. Keep stirring continuously for about a minute so it doesn’t sit still and scramble. It creates a smooth, silky texture and you would never know it’s there, but adds approx 6-7g extra protein!

🧠 Nutrition notes
• Whole milk significantly increases the protein content and makes this far more sustaining
• If dairy free, soya milk is the closest alternative for protein
• Almond milk is much lower in protein, so consider adding extra nuts and seeds on top, protein powder, collagen or extra tahini for an added boost

High fibre. Quality fats. Flexible protein depending on what you use.

18/02/2026

We spend so much time asking what we’re reacting to.

Gluten? Dairy? FODMAPs? Something else?

But often, the missing piece isn’t what you’re eating… it’s HOW you’re eating.

These foundations aren’t really food rules. They’re nervous system, hydration and lifestyle basics that create the conditions for good digestion.

I regularly see clients convinced they’re reacting to a specific food, yet when we slow things down, chew properly, reduce stress around meals, hydrate well and support gentle movement… symptoms improve.

Sometimes it wasn’t the ingredient.
It was the rushed lunch.
The stressful email while eating.
The chronic under-hydration.

Yes, I’ve had clients whose bloating or constipation resolved simply by increasing water intake. Simple, but powerful!

These habits may seem basic, but they are the foundations. Without them, it’s very difficult to interpret symptoms clearly or move forward effectively.

If you’re feeling confused about your triggers, or unsure where to start, drop me a message 🤍

12/02/2026

Time to re-introduce myself 👋

10/08/2024

Following my recent post about the common signs of low magnesium, I wanted to share some key foods that are naturally rich in this essential mineral. Leafy greens like spinach, kale, and Swiss chard, along with dark green vegetables, are excellent sources of magnesium and other important minerals, making them a daily must-have in your diet 🥬🥦

In addition to leafy greens, other great sources of magnesium include nuts (especially almonds and cashews), seeds (like pumpkin seeds), legumes, whole grains, and certain fish like mackerel. Remember, soaking nuts and seeds can enhance the absorption of magnesium and other nutrients.

To recap, common signs of low magnesium include:
- Muscle aches and cramps
- Anxiety and headaches
- Muscle twitches
- Low energy
- PMS
- Sleep disturbances, including difficulty falling asleep
- Constipation
- Chocolate cravings

In some cases, supplements may be necessary to achieve optimal magnesium levels. Due to modern agricultural practices and soil depletion, many of our foods contain fewer nutrients than they did in the past, making supplementation a valuable tool for bridging nutritional gaps. However, not all supplements are created equal. In my next post, I’ll discuss the different types of magnesium supplements and what to look for when choosing one✨

Magnesium needs can vary depending on factors like age, gender, and lifestyle, so it’s important to tailor your approach to your individual needs. What’s your favorite magnesium-rich food? Share in the comments!

19/05/2024

My top tips on eating fibre and why we need it 💚

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Healthy recipes + lifestyle

Bella’s Nutrition is a blog created which I hope will inspire you to live a healthier and happier life and to bring you my findings along the way of my Nutritional Therapist Course. Here you will find my delicious and nutritious recipes, as well as wellness and nutrition advice.

With so many rumours circulating, claiming to have the key to eating yourself healthy, it can be hard to discern fact from fiction. I’ve spent years searching for answers only to be let down by a healthcare system un-equipped to deal with nutritional needs. I hope to share my journey of discovery with you as I look at the root causes, symptoms and solutions to these dietary dilemmas.

I’m so grateful to be able to share this and that I am able to do my work within a community that shares my passion and beliefs. I hope that one day I am able to help people who were in my situation.