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.

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 💚

18/04/2023

I can bet this was the flight attendants' favorite row of passengers on the plane!

Rex, Balam, and Orly rescue dogs from the Mexican Red Cross, enjoying their flight back to Mexico 🇲🇽

I hope they got all the love from the crew ❤️

Follow our IG for More @ www.instagram.com/aflyguytravels

30/03/2023

Whilst exercise is a great tool for maintaining a healthy body composition, there are many other benefits of regular exercise that should not be overlooked!

💩Digestion: research suggests that exercise may help to relieve both abdominal bloating and constipation. Exercise has also been shown to enhance the number of beneficial microbial species within the gut and improve microbial diversity, a win-win for the microbiome!🦠

🩸Better blood sugar levels: 80% of people who don’t have diabetes are thought to experience blood glucose spikes daily, which can contribute to weight gain, hormone imbalances, mood fluctuations, sleep disturbances and even skin concerns. Moving your body within 90 minutes of eating can reduce the amount of glucose in your blood, as your muscles will use it up instead. Try going for a walk after you’ve eaten, outside or even up and down the stairs.

🧠Mood, stress, sleep: regular exercise is known to have positive effects on our mood and can also relieve stress, improve memory AND help you sleep better. Some studies have shown that exercise can be as effective as antidepressant medication in those with mild to moderate depression. Exercise also comes with a release of endorphins, which can reduce anxiety levels and leave us feeling happier and more energised.

💡Cognition: exercise may reduce cognitive decline, as it can increase the size of the hippocampus. Exercise is also now being showing to be beneficial in reducing the risk of developing both dementia and Alzheimer’s.

Do you feel better after exercising?

PMIDs: 29690792, 25739893, 33547579, 35162238, 24885250, 30232834, 33868611

14/04/2022

Small intestinal bacterial overgrowth (SIBO) is when there is an overgrowth of bacteria within the small intestine. These bacteria could have been ingested or they may have come from the large intestine below.

One of our key defenses against SIBO is stomach acid and digestive enzymes, which are the first line of defence against pathogens. If we are not secreting enough of these, for example when stressed or depleted in certain nutrients, this defence mechanism can become affected and leaves you more prone to infection. One study even found that 53% of patients who use antacids test positive for SIBO.

Gut motility is also very important when it comes to preventing SIBO, so constipation is a huge risk factor, and is always the first thing that I work on if a client presents with this symptom. If things are not moving down the gastrointestinal tract as they should be, things can start to ‘back-up’ and will lead to a host of unpleasant symptoms. If you are suffering from constipation, I would highly recommend working with a trained practitioner to support you through this.

The symptoms of SIBO are very similar to IBS, and it’s estimated that 40-80% of IBS sufferers are actually suffering from SIBO. Some key signs of SIBO could be bloating, flatulence, belching, diarrhoea, constipation, difficulty digesting fats, fatty/floating stools, nausea, fatigue, brain fog, intestinal inflammation, nutrient deficiencies.

SIBO is highly prevalent in many diseases of the gastrointestinal tract, including coeliac disease, ulcerative colitis, diabetes, hypothyroidism, chronic fatigue, fibromyalgia, IBS and liver cirrhosis.

Whilst this doesn’t mean that SIBO causes these diseases, or vice versa, there is an incredibly important link between them and it is critical to explore this.

Treatment of SIBO from your doctor involves the use of antibiotics. Nutritional therapists have been using herbal alternatives for many years with similar success.

If you feel like you may have SIBO, get in touch to see how nutritional therapy could work for you.

PMID: 21960820
PMID: 23957651

10/04/2022

A quick, throw-together lunch whilst studying. Healthy food CAN be fast food! I quickly steamed some cauliflower and cavalo nero, added it to some cooked quinoa, watercress, pickled beetroot, fresh parsley, spring onions and pumpkin seeds. Topped with extra virgin olive oil, apple cider vinegar, sea salt, black pepper, tahini and some ground cumin for yummy flavour!
Being sure to eat this away from my desk, with no distractions to ensure optimal digestion ✅

Quinoa is a great source of plant based protein and fibre, to help keep your gut bacteria happy and your blood sugar levels stable💕

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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.