Glow Naturopathy

10/05/2026

What is all the fuss with fibre and why should I be eating 25g daily?

There are two main types of fiber:

Soluble fiber. This type of fiber dissolves in water. It forms a gel-like material in the stomach that slows down digestion.

Insoluble fiber. This type of fiber doesn't dissolve in water. It supports the movement of material through the digestive system and adds bulk to stool.

Main role of fibre in the body:

Promotes Digestive Regularity: Insoluble fiber acts as "roughage," adding bulk to stool and softening it, which helps move food through the digestive system faster, preventing or relieving constipation.

Feeds Good Gut Bacteria: Fiber, particularly fermentable fiber, serves as a prebiotic that feeds "good" bacteria in the colon, supporting a healthy gut microbiome and reducing inflammation.

Helps Manage Weight: High-fiber foods are more filling and take longer to chew, helping you feel satisfied longer and reducing calorie intake.

Lowers Cholesterol Levels: Soluble fiber dissolves in water to form a gel that can bind to cholesterol in the digestive tract, reducing the absorption of "bad" (LDL) cholesterol.

Stabilizes Blood Sugar: Soluble fiber slows down the digestion of food, which helps prevent sharp, fast rises in blood sugar levels after meals, reducing the risk of type 2 diabetes.

Reduces Disease Risk: Regular, high fiber intake is linked with a lower risk of heart disease, stroke, and certain types of cancer, particularly colorectal cancer.

Some high fibre foods to add to you diet:

Legumes & Beans (Highest Fiber Source)
Lentils: Approx. 15 grams per cup.
Black Beans: High in fiber, protein, and antioxidants.
Other Beans: Kidney, pinto, and cannellini beans are excellent, often containing pectin to support gut health.

Fruits
Raspberries & Blackberries: High in fiber and antioxidants.
Pears: Specifically with the skin on.
Avocado: Provides about 9 grams of fiber in a small fruit.
Other fruits: Apples, bananas, kiwi, figs, and dried fruits like apricots and prunes.

Whole Grains
Oats/Oatmeal: A great source of soluble fiber.
Whole-wheat Pasta & Bread: Ensure labels say "whole wheat" or "whole grain".
Quinoa & Brown Rice: Good alternatives to white rice.

Seeds & Nuts
Chia Seeds: Provides a massive fiber boost (10g/oz).
Ground Flax Seeds: Excellent for adding to smoothies or oatmeal.
Almonds & Walnuts: Good for snacking

Vegetables
Artichokes: One of the highest fiber vegetables.
Broccoli & Brussels Sprouts: Excellent cooked or raw in salads.
Sweet Potatoes: Contains both soluble and insoluble fiber.

When increasing fibre in the diet, always start slowly and ensure you are dinking plenty of water.

24/02/2026

Fertility is influenced by much more than reproductive organs alone.

Key factors: hormone balance, thyroid function, gut health, nutrient status, inflammation, and stress levels.

When these systems are supported, the body is better able to ovulate regularly, support implantation, and maintain a healthy pregnancy.

Naturopathic fertility care focuses on preparing the body by:

🌸 Regulating cycles
🌸 Supporting egg and s***m quality
🌸 Reducing inflammation and stress
🌸 Correcting nutrient deficiencies

If you would like help navigating your fertility journey, book in for an initial consultation to discuss how Naturopathy can support you. Link in bio.

15/02/2026

Naturopathy can play a valuable supportive role in thyroid health. It doesn’t replace medication when needed, but it can help optimize nutrient status, reduce inflammation, improve gut health, and support stress balance—all of which influence thyroid function. If you would like some help with investigating thyroid imbalance and optimising thyroid health, book in for a discovery call or initial consult, link in bio ⬆️

06/02/2026

Health isn’t built in a day—it’s built daily.

True wellness comes from consistency and simple habits repeated with care.

Supplements support the body, but they only work when you actually take them—and when they’re paired with nourishing food, quality sleep, movement, fresh air, and moments of calm.

Small choices, done daily, activate the body’s natural ability to heal and thrive.

Your daily habits can become your medicine ✨

22/01/2026

Minestrone soup is a staple of the Mediterranean diet, filled with lots of veggies, legumes, herbs, fibre, olive oil and provides antioxidants, fibre and anti-inflammatory benefits.

The Mediterranean diet offers extensive benefits, primarily by reducing risks for heart disease, diabetes, certain cancers, dementia and fertility, while promoting longevity, healthy weight, better blood sugar, blood pressure, and cholesterol levels, thanks to its emphasis on fresh produce, healthy fats (olive oil, fish, nuts), legumes, and whole grains, while limiting processed foods and red meat.

How it works:

Focuses on Whole Foods: Emphasizes vegetables, fruits, nuts, seeds, legumes, whole grains, fish, and olive oil as primary fats.

Limits Unhealthy Foods: Minimizes processed foods, refined grains, sugary drinks, and excessive red meat.

Healthy Fats: Uses monounsaturated fats from olive oil and omega-3s from fish.

High in Fiber & Antioxidants: From produce, beans, and whole grains, providing essential vitamins, minerals, and protective compounds. 

If you would like some help with working to improve your diet and health, book in for a free 15 min discovery call to discuss how we can work together. Link in bio.

17/01/2026

If you would like some help with any of these, book in for a free 15min discovery call and see how we can work together. Link in bio.

15/01/2026

Have you been thinking about improving your health for 2026?

Do you have long standing gut issues?

Hormones all over the place?

Thinking about having a baby in 2026?

Feeling tired, stressed, brain fog and fatigue that won't go away even with adequate sleep?

Let's go on a health journey together, find the writing tests, ask the right questions, make a plan together to improve your health sustainably and long lasting.

Book in for a discovery call today, link in bio, and see how I can help support you.

08/01/2026

Looking for some mid week inspiration? Try this delicious salad with cauliflower, pomegranate and tahini.

Pomegranate: Pomegranates are nutrient-dense, low-calorie fruits packed with fiber, vitamins (C, K, Folate), minerals (Potassium, Magnesium), and powerful antioxidants like punicalagins, offering benefits for heart, urinary, and bone health while boosting exercise endurance. A single pomegranate provides significant Vitamin C and Fiber, along with beneficial plant compounds, making it a heart-healthy, excellent for gut health and a hydrating choice.

Tahini: Tahini, a paste from ground sesame seeds, is rich in healthy fats, protein, fiber, vitamins (B vitamins), and minerals like copper, phosphorus, iron, calcium, zinc, and selenium, offering antioxidants and supporting bone/heart health, though it's high in calories, so moderation is key. A single tablespoon provides significant nutrients, making it a nutrient-dense food, excellent for those with nut allergies as a spread alternative.

Pumpkin seeds: Pumpkin seeds (pepitas) are packed with nutrients, offering healthy fats, protein, fiber, antioxidants, and minerals like magnesium, zinc, iron, and manganese, making them great for heart, prostate, and blood sugar health, with a 1-ounce (28g) serving providing about 160 calories, 8.5g protein, 14g fat, and significant magnesium (37% DV) and zinc (20% DV)

Cauliflower: Cauliflower is a nutrient-dense vegetable, rich in Vitamin C, Vitamin K, fiber, and choline, while being low in fat and sodium, supporting digestion, brain health, and providing antioxidants like sulforaphane. A single cup (around 100g) provides roughly 25-27 calories, 2g protein, 5g carbs, 2g fiber, and significant amounts of essential vitamins and minerals.

08/01/2026

Back at the clinic this week after a nice holiday break.

Looking forward to support old and new clients with their health goals.

If you have been thinking you want to work on your health this year and don't know where to start, come see me and we can work together:
- find the root cause of your health concerns
- order the right pathology and testing
- make a plan together that is attainable and realistic
- get started today, booking link in profile

25/12/2025

Hope everyone had a lovely Christmas spent with the ones they love. Looking forward to a 2026 filled with lots more joy, adventures and time spent with loves ones🎄🎁🥰

18/12/2025