The Insides Guide

The Insides Guide Nutritionist (NSNZ Associate Registered). Evidence-based nutrition for your lifestyle. Hi, I'm Elly — a Tauranga-based nutritionist (NSNZ Associate Registered).

Specialising in coeliac disease, IBS, food allergies, food intolerances, constipation, high cholesterol, high blood pressure and much more. With a degree in food science and a postgraduate diploma in nutrition, I’m here to help —whether it’s navigating a specific health condition or making simple dietary tweaks to optimise your mental and physical well-being. I believe in offering friendly, practical advice tailored to you—no fads, no diets, no one-size-fits-all approach. Just evidence-based support that works for you long term. If you spend hours searching the internet for information, are confused about what your next steps should be, or are struggling with gut symptoms, then get in touch. Whether it’s in person (at my Mount Maunganui-based office) or remotely (via Telehealth), I can help set you on the right track. Areas of special interest include coeliac disease, irritable bowel syndrome (IBS), food allergies, eosinophilic esophagitis (EOE), food intolerances, constipation and diarrhea. Online guides are also available through my website.

05/09/2025

Is tackling your high cholesterol on your 'to do' list?

Whether you’re juggling work, family, or just life in general, my latest online guide, 'How to Lower Your Cholesterol,' gives you practical tips to make effective, achievable changes — no stress, no complicated meal plans.

❤️ Start today, at your own pace, from your place.
https://www.theinsidesguide.co.nz/product/how-to-lower-your-cholesterol/

22/08/2025

Did you know? 🥛
The calcium added to plant-based milks can settle to the bottom of the carton over time — something that doesn’t happen with cow’s milk. To make sure you’re getting the advertised amount, always shake the carton well before pouring!

16/07/2025

Real food doesn't shout as loudly as processed food. Is that because it's not as good? No! It's just waiting for us to realise the original beats the remake 😉.

Legumes are often overlooked in the Kiwi diet, but they shouldn’t be! They’re versatile, affordable, and packed with nut...
20/06/2025

Legumes are often overlooked in the Kiwi diet, but they shouldn’t be! They’re versatile, affordable, and packed with nutrients that support your health.

Adding legumes can be a great way to add fibre, protein, iron and B vitamins without breaking the bank. They're especially helpful if you follow a gluten-free diet (that can lack these nutrients).

Click the link below for 5 simple ways to enjoy more legumes.

https://www.theinsidesguide.co.nz/2025/06/09/how-to-eat-gluten-free-include-legumes/

11/06/2025

Did you know that coeliac disease doesn’t just cause gut symptoms?

Coeliac Awareness Week 2025 aims to highlight the lesser-known signs of coeliac disease. With such a wide range of symptoms, you can see why it's a commonly underdiagnosed/misdiagnosed condition.

Know the signs. Talk to your doctor. Encourage testing. Because coeliac disease looks different for every body.

08/06/2025

Kicking off Coeliac Awareness Week with a big shout-out to the amazing parents across Aotearoa caring for kids with coeliac disease 👏🌸🤍.

A fabulous new resource covering all aspects of travelling with allergies. While Australian-based, the information cover...
25/05/2025

A fabulous new resource covering all aspects of travelling with allergies. While Australian-based, the information covered is highly relevant to people living in New Zealand.

Have you or your family avoided travelling due to allergies? You're not alone. A new member survey revealed 99% of you have fears about travelling.

We don't want Australians missing out on important milestones, trips and holidays, so we've launched Australia's first Food Allergy Travel Hub. This free online resource is packed with evidence-based information to help you with planning and packing, including:

🧳 Tips for travelling by road, sea or air
📍 Where to stay
🎒 What to take
🗣️ How to communicate
✅ Clever checklists
💬 FAQs, and much more

Whether you're travelling locally, interstate or overseas, we have resources to help reduce your risk and travel with confidence. Find the Food Allergy Travel Hub at: https://allergyfacts.org.au/travel

Coeliac? Cow's milk allergic? Gluten or dairy intolerant? Check out these online guides — made just for you! Feel free t...
10/02/2025

Coeliac? Cow's milk allergic? Gluten or dairy intolerant?

Check out these online guides — made just for you!

Feel free to make your GPs and specialists aware of these resources too.

The guides:
• ‘Is gluten free?’ — the ultimate guide to food label reading for those on a gluten-free diet.
• ‘How to eat out as a coeliac’ — covers all aspects of keeping safe (and sane!) when following a gluten-free diet away from home.
• ‘Is it dairy free?’ — perfect for anyone who needs to avoid cow’s milk for allergy, or other, reasons.

To find out more or to access the guides click the link below. https://www.theinsidesguide.co.nz/online-courses/

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One to be aware of…
01/08/2024

One to be aware of…

1 August 2024: Wilson Consumer Products Ltd is recalling specific batches of its King brand Traditional Soup Mix Gluten Free Vegetable (210g) due to the possible presence of an undeclared allergen (gluten).

Embarking on the trip of a lifetime but worried about avoiding gluten? Grab the info you need to identify gluten on food...
06/06/2024

Embarking on the trip of a lifetime but worried about avoiding gluten? Grab the info you need to identify gluten on food labels in both New Zealand and Australia, right here. Happy travels!

https://www.theinsidesguide.co.nz/online-courses/

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With the popularity of oat milk on the rise, I know some of you have been concerned about gluten cross-contamination in ...
12/02/2024

With the popularity of oat milk on the rise, I know some of you have been concerned about gluten cross-contamination in cafés. No one wants a coffee, hot chocolate or fluffy that’s been laced with gluten, right?
Let me put your mind at ease. The risk of contamination from a coffee machine heating wand is extremely low. Even if the wand isn’t wiped between orders, the amount of oat milk residue left would be small. The amount of the oat protein avenin in this residue would be even smaller. It’s very unlikely that there would be enough ‘gluten’ transferred to cause a reaction in the small percentage of coeliacs (and people on a gluten-free diet) that are thought to react to oats.
Isn’t that great?! Guilt free coffee is back on the table 😉.

21/11/2023

An interesting talk by Jason Tye-Din, shared by Coeliac Australia. Note that there are some slight differences for those of us living in NZ, but it’s an interesting watch nonetheless!

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Mount Maunganui
Tauranga

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Monday 9:30am - 2:30pm
Tuesday 9:30am - 2:30pm
Wednesday 9:30am - 2:30pm
Thursday 9:30am - 2:30pm
Friday 9:30am - 2:30pm

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021 0239 0502

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