Eat Plants for Health

13/08/2026

Are you falling for high protein marketing?

Don’t do it!

Most Australian’s get more than adequate amounts of protein so don’t believe the hype.

If you would like to bring more protein into your diet, focus on adding foods that provide protein + fibre e.g., tofu, tempeh, legumes (chickpeas, lentils, black beans, split peas etc.), quinoa, nuts and seeds 👍

Focussing only on meat, dairy, eggs and fish for protein comes at the expense of fibre which the majority of Australian’s are deficient in.

This will starve your gut microbes and lead to health issues. Not good 😌

06/08/2026

⭐WHAT I ATE ON HOLIDAYS AS A GUT HEALTH COACH WITH CROHN'S DIESEASE⭐

I have always loved food and used to pride myself on being able to eat everything. This changed when I was diagnosed with Crohn's disease in 2017.

At the time I thought that eliminating certain plant foods was the answer. Thus began my journey trialing various elimination diets over the next 3 years e.g., low FODMAP, low fibre, gluten free, GAP's, Paleo, Keto, the Crohn's disease exclusion diet etc. All to no avail.

When I finally decided to try a healthy vegan diet, I was desperate. I would have eaten anything to get well.

To my delight I discovered an abundance of plant foods I could eat without symptoms. I went from eating white rice and boiled chicken breast to tropical fruit smoothies and loads of cooked starchy vegetables.

These foods enabled my gut inflammation to resolve. Six years on I continue to eat those, plus many more because they feed my beneficial gut bacteria who in turn keep me well.

People often comment that a vegan diet is restrictive and that people with IBD need to avoid fibre. I don't see it that way and the evidence says otherwise - fibre from plant foods is critical for gut health, plus you get to eat an amazing variety of colourful, health promoting plant foods every day! Yum!

However, this has taken TIME. Food fears can linger. Six years on I feel like I'm in the best shape of my life and I was able to confidently eat different foods, sweet treats and restaurant meals without fear of a flare-up.

Did I experience any gut symptoms whilst away? Yes, but nothing major. I did feel constipated and bloated at times but that was more to do with being out of my routine etc. I stuck to my usual eating pattern, drank plenty of water, moved my body every day and lived in the moment.

Pictured: Fruit salad, smoothie bowl, baguette with hummus and salad, beans and rice, lentil Bolognese, pesto pasta, tofu and veg stir fry, vegan restaurant meal, mango sorbet, dessert platter.

If you need support easing food fears, I am here to help. Follow me for more gut healthy inspiration 🌱🥰

30/07/2026

⭐MY TOP 6 GUT HEALTHY OVERSEAS TRAVEL TIPS⭐

My family and I recently spent 4 weeks traveling overseas and had an amazing time.

This trip was a BIG deal for me. When I was diagnosed with Crohn's disease and IBS in 2017, I felt like my whole world was turned upside down. I developed food fear, health anxiety, and insomnia. I didn't want to see my friends or engage socially and the thought of traveling anywhere was completely incomprehensible!

In 2020 I finally found the support of a Health Coach (thank you High Carb Health 🙏) who helped me transition safely and sustainably to a 100% plant-based diet. Within 1 month I felt like I had more energy and my constant fatigue was lifting.

Nine months on and I was bursting with energy, off all medications and eating a diverse range of plant foods without pain or discomfort.

Six years later I have reached a stage where I can eat as many different plant foods as I desire without symptoms, don't require medication and feel free to prioritize connecting with family and friends, having fun and enjoying life.

I wasn't worried about having a flare up whilst away because I stuck to the key foundations of great gut health:

✅ Cook most of your food from scratch at home
✅ Eat mostly fresh seasonal fruits and vegetables, whole grains, legumes, nuts and seeds
✅ Ensure you have gut healthy snacks for times when healthy options are not available
✅Take gut health supplements when extra support is required e.g., prebiotics and probiotics
✅Move your body daily
✅Hydrate
✅Relax and have fun

Am I cured? No. IBS is pretty much gone but Crohn's disease will always be with me. However, I'm no longer living in fear. I have control over the factors that support my health, and I choose to prioritize these behaviours every single day because I love and respect myself.

I am worth it and I am grateful that my illness taught me how to prioritize my health and now support others to do the same. You are worth it!

If you want to best support your gut health when traveling, save these tips for later. Your gut bugs will thank you and you will be free to enjoy your time away to the maximum 😍

27/07/2026

⭐️UPDATE - NEW QUALIFICATIONS!⭐️

Last month I successfully completed my training to become a Food for Life instructor.

This means that I am now qualified to host online and in-person classes (including cooking demonstrations) that have been expertly created by the Physicians Committee for Responsible Medicine (US based) using the latest human nutrition research.

All classes highlight the key role that plant-based nutrition plays in supporting our health, plus provide practical tips and delicious recipes so you can successfully begin to boost your nutrition and improve your health with plants 🌱

FOOD IS MEDICINE and personally I know I'd much rather eat my medicine than take pills or injections like I did when I was unwell with Crohn's disease! 🍌🍉

I am hoping to host my first class in Mount Barker in September for Women's Health Week - Tackling Menopause.

I'll be providing more details shortly so stay tuned 😍

11/07/2026

It took me three years to achieve remission and it was with diet and lifestyle changes, not medication 💊

Did you know? Getting diagnosed with IBD is only the first hurdle.

Statistics released in our State of the Naation Report show that 41% of people with Crohn's or colitis took more than 5 years to reach remission, even after diagnosis.

The weighted average time from diagnosis to remission is 3 years. That's three years of flares, fatigue, and disruption - often while still trying to work, study, or raise a family.

Access to coordinated, multi-disciplinary care can change this. Research shows it nearly quadruples the chance of reaching remission. We're advocating for that access to become the standard, not the exception.

Read our full State of the Nation report to learn more: crohnsandcolitis.org.au/advocacy/our-projects/ibd-state-of-the-nation/

10/07/2026

I often see IBS and IBD confused. Hopefully this helps clear any misunderstanding. FYI, it’s possible to have both which was my situation.

IBD or IBS - do you know the difference? 🤔

The names sound similar, but they're not the same thing. IBD (Crohn's disease and ulcerative colitis) involves inflammation, can be life threatening, and needs ongoing monitoring through labs and endoscopy. IBS doesn't carry those same risks, but it can still seriously impact quality of life.

Both are chronic and both deserve to be taken seriously - just in different ways.

Read more here for the full breakdown: crohnsandcolitis.org.au/about-crohns-colitis/differentiating-between-ibs-and-ibd/ 💜

23/06/2026

⭐MY TOP 5 GUT HEALTHY TRAVEL ESSENTIALS⭐

✈This week my family and I are embarking on our first overseas holiday together. This will also be the first time I have travelled overseas as a fully plant-based eater with Crohn's disease and IBS.

🍉Since shifting to a healthy vegan diet in 2020, diet has become the biggest pillar of health for me, eating an abundance of plant foods helping to keep me well and live medication free for the last 6 years.

😬Hence, it is with some trepidation that I approach our time away. No trusty kitchen appliances, my own bed and bathroom, potentially limited access to supportive and familiar foods and a disrupted circadian rhythm thanks to time zone changes.

👍Needless to say, I am nervous, but I am also prepared!

😅To best support my gut health during our trip I'm not leaving home without the following:
1. Fibre boosters - chia seeds, ground flaxseed and psyllium husk
2. Healthy snacks - muesli bars, nut bars, store bought bliss balls
3. Additional gut support - prebiotic and probiotic supplements
4. Travel blender - to make smoothies
5. Reuseable stainless steel water bottle - to stay hydrated and avoid microplastics and waste

😍These key items will ensure that no matter where I am, I can support my gut health with the dietary fibre and hydration that me and my gut bugs require to thrive.

💦I am also considering a 24-hour water fast during our journey to minimize travelers IBS and ensure I arrive feeling my best.

🍌When we arrive at our destination, I will head straight to the local fruit and vegetable store and supermarket to stock up on some essentials.

😅With a bit of planning and organization, travelling with IBD and IBS can be 100% possible, fun and enjoyable!

What are your travel essentials? Let me know in the comments!

19/06/2026

⭐CLIENT FEEDBACK⭐

I have recently had the pleasure of working with another lovely client, Janette who has kindly shared her feedback following my popular 6-week coaching program - The Digestive Health Kickstart.

BEFORE
😔 Uncomfortable long-standing digestive symptoms including acid reflux and chronic cough
😔Unaware of negative impact of stress on gut and overall health
😔Concerned about the long-term side effects of medications
😔Poor sleep
😔All or nothing mindset

AFTER
😍Recognition and understanding of foods and drinks which trigger symptoms and those which can aid healing
😍Ability to manage symptoms using knowledge and evidence-based tools and strategies
😍Reduced need for medication
😍More nights of sound sleep
😍Greater self-compassion
😍Feels more in control of health

If you are experiencing gut health issues and are looking for support that incorporates all aspects of your health and wellbeing, not just what you eat, I am here to help.

You can check out my website (www.eatplantsforthealth.com.au) for more information or send me an email ([email protected]) or a DM.

I look forward to hearing from you!

03/06/2026

Some great evidence based nutrition information here for reducing bowel cancer risk.

This Bowel Cancer Awareness Month, we’re encouraging everyone to take simple steps that can make a big difference:

🥗 Eat more fibre-rich foods
🍎 Fill your plate with fruits and vegetables
🌾 Choose wholegrains
🫘 Include beans, lentils, and legumes
🥩 Limit red and processed meats
🚶 Stay active and maintain a healthy weight

Bowel cancer often develops without obvious symptoms in its early stages, which is why screening is so important.

Early detection saves lives.
Thank you Dr Alice Day for the infographic
If you’re due for screening or have concerns about your digestive health, our team is here to help.
Gastroenterology

02/06/2026

⭐BLUEBERRY CHIA JAM RECIPE⭐

This recipe is so simple, delicious and gut friendly that I thought I should share it with you! Serves 4.

Ingredients:
2 cups frozen blueberries
2-3 tbsp chia seeds
1-2 tbsp maple syrup

Directions:
Add all ingredients to a small heavy-based saucepan and place on stove on medium heat. As the fruit softens, lightly mash with a fork to release some of the juices. Bring to a gentle boil and then remove from heat. Allow to cool and thicken. Serve on top of freshly made porridge or sourdough toast. Enjoy!

🫐Blueberries are low in calories, high in fibre and vitamin C and an excellent source of polyphenols which have antioxidant and anti-inflammatory properties.
🥣Chia seeds are a great source of fibre, protein and omega 3 fatty acids.

Let me know if you try it!