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Alicia | Autoimmune disease & Gut Health Nutritionist
Online Nutritionist & Wellness Coach
Learn what your body needs to feel well
Gut health, IBS, Inflammation, Autoimmunity
Associate Registered Nutritionist (NSNZ)
B.AppSc Human nutrition

22/09/2025

Comment "GUT" to learn more about my 12 week program to feel like yourself again.

Gut health is crucial for so many areas of our health and well-being, especially autoimmune disease. Supporting our gut health is one step in the big picture that is supporting overall wellness and actually enjoying our lives.

Got gut health questions? Flick me a DM or comment below 👇

18/09/2025

Both are hard. But which would you rather choose?

It takes effort to change habits, create new systems, and do the things that support your mental and physical wellbeing.

But it’s also hard to live with the frustration of knowing things could be better.

When it comes to our health and wellbeing, the things that feel hard now often make the biggest difference to how we feel in the future.

🥗 Cooking a nourishing meal

🚶 Adding in extra movement

📚 Learning more about how to support your body

🌱 Staying consistent while working to get to the root of your symptoms

Whether it’s fatigue, IBS, other digestive issues, or a long-term condition like autoimmune disease, improving gut health and reducing inflammation can make a huge difference.

Both options are hard. But one generally has better outcomes.

It is possible to feel better and change your circumstances.

It comes down to choosing small, supportive actions as often as you can.

And giving yourself grace when things aren’t working out quite as well as you had planned.

Mistakes and setbacks are part of the process.

What matters is that you keep moving toward the life you want.

And this applies not only to health, but to any goal, challenge, or circumstance you want to change.

There are always steps forward-it’s just about finding the ones that are right for you. 💚

💬 Comment “HARD” if you’re choosing change over staying stuck or share this with someone who you think can relate.

11/09/2025

Just a few small shifts can make a big difference to our gut health and digestion, and it's not all about what we are eating, but also how we act and the things we do around eating.

Have you tried any of these and noticed a difference? 👇

10/09/2025

☕🍵Coffee, tea, matcha, whatever your caffeinated beverage of choice, if you have them too close to meals, iron absorption can be reduced.

Caffeine can play a role, but it’s the tannins that have the bigger impact. These compounds, found in coffee, tea, and matcha (especially high in tea/matcha), bind to iron and make it harder for your body to absorb.

The effect varies depending on the drink, but if you’re prone to iron deficiency - or simply want to protect your iron levels - it’s worth being mindful.

This is particularly important for menstruating women, who are at higher risk of deficiency.

Iron deficiency is the most common deficiency worldwide and it can hugely impact our energy, mood, mental health and day to day wellbeing.

👉 To support better absorption, try to avoid caffeine or tannin-rich drinks with meals.

✨ Have them at least 1 hour before eating, or

✨ Wait 1–2 hours after meals before reaching for your cup.

A simple timing shift can make a big difference in supporting your energy and overall health.

06/09/2025

Think you might have it?
"Leaky gut" = increased intestinal permeability.

Your gut lining is designed to be selectively permeable - allowing nutrients through while keeping harmful particles out.

But when this barrier becomes compromised, larger molecules (like bacterial toxins, food antigens, and incompletely digested proteins) can pass into the bloodstream. This can trigger inflammation, immune activation, and systemic symptoms within and beyond the digestive tract.

Research links increased intestinal permeability to:

- Autoimmune conditions (e.g., coeliac disease, rheumatoid arthritis, type 1 diabetes)
- Inflammatory bowel diseases (Chron’s disease and ulcerative colitis)
- Chronic fatigue and brain fog
- Skin disorders like eczema and psoriasis

It’s important to note: increased permeability is usually a piece of the puzzle - not the sole cause of disease. But healing the gut barrier often supports better outcomes.

✨ Your gut can repair itself with the right support - through targeted nutrition, reducing inflammation, and regulating stress.

💌Save this post for later or share if you know someone who might be struggling.

Trying to figure out how to heal your gut?

Check out my 12 week program: Gut, autoimmune and inflammation reset.
Online coaching to uncover what your body needs to feel well.
Link in bio or comment "Gut" and I'll send you the deets 💚

02/09/2025

Did you know vitamin A plays a huge role in supporting your gut?

Low vitamin A can make it harder for your gut to repair and protect itself—so getting enough is key.

Whether dealing with chronic inflammation, autoimmune disease, gut and digestive symptoms like IBS, vitamin A is just one of the things that can really support our bodies when it comes to improving gut health and reducing inflammation.

27/08/2025

Your nervous system is deeply connected to your gut and inflammation. When you’re constantly stressed, your body shifts into “fight or flight,” which can slow digestion, increase gut symptoms, and even worsen inflammation.

Supporting your nervous system helps create safety in the body - which means better gut function, reduced flares, and more energy day-to-day.

🫁Slow, deep breathing: Signals safety to your body, lowering stress and inflammation.

🚶‍♀️Gentle movement: Walking, yoga, or stretching can regulate stress and support digestion.

😴Quality sleep: Your body repairs, restores, and lowers inflammation while you sleep.

🌞Natural light & nature: Getting outside helps regulate your circadian rhythm and mood.

📓Journaling, gratitude, and doing things you enjoy: Shifts focus away from stress, creating calm in your mind and body. Making space for hobbies, creativity, or simple pleasures signals safety to your body, and makes life more fun!

🥰Connection: Spending time with people you trust - or simply being present with yourself - helps your body feel safe and meets our human need for connection.

Think of it as creating calm signals for your body, so your gut and immune system can also calm down.

👉 Save this for when you need a reminder to reset.

What makes the most difference for you? 👇

26/08/2025

Spring is a great time to crawl out from the wintery hole you might have been hiding in…

If you have felt like your progress has slowed down over winter or you have new health and wellness goals you are wanting to get started on soon, spring is the perfect time, especially before the busy Christmas season!

I’m part of the Spring Reset Health & Wellness Online Giveaway, a FREE online giveaway bringing together 28 health and wellness practitioners (including me!) who are passionate about helping you feel your best this spring.

Each practitioner has contributed a resource and together you’ll find over $1900 worth of resources — from nutrition guides and mini courses to mindset tools, fitness plans, and more.

I’m contributing my new and improved Mindful and Intuitive Eating Guide for Gut Health and Autoimmune Disease - and I know you’ll love what the other practitioners have included too.

And the best part? You can download it all for free for ONE WEEK ONLY.

👉 Grab your free resources here: https://www.whyweightacademy.com/spring-reset-bundle-opt-in

🔗Link in bio to click through and check out the huge variety of free stuff!

Only running from August 22nd - 31st so get in quick!

Know someone who would love to check this out? Tag them so they don't miss out!

25/08/2025

AIP (the Autoimmune Protocol) was one of the biggest tools that helped me with my autoimmune arthritis 💪

It helped me improve my gut health, lowered inflammation, and showed me which foods were actually triggering symptoms 🍽️

The thing I love about AIP is that it’s structured. It gives you real answers about what’s helping (and what’s not).

It’s not always easy, and it’s not for everyone - it takes patience and consistency - but it can be a total game changer.

Not sure if AIP is right for you? Or want some support to make it easier? 💭

That’s exactly why I created my 12-week program: Gut, Autoimmune & Inflammation Reset

A program designed to give you support, accountability and a personalised plan that actually works for your body.

💌 Book a free 15-min call through the link in my bio - we’ll figure out the best next step for you.

Or send me a DM, I'd love to chat!

Address

Christchurch

Website

http://www.groundedhealth.co/

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