Flourish Mind and Body

03/09/2026

Restricted diets like Low FODMAP or the SIBO-specific diet can often be boring and samey, and often it is hard to get enough calories.

That’s where this homemade mayo comes in! It’s a fast, delicious way to make meals more flavorful while adding nutrients and calories.

Unlike other mayo recipes, you can throw in all the ingredients at once - watch the trick at the end to show you how to get the perfect smooth, creamy consistency.

✨ Rich in Vitamin A from eggs to support gut mucosal immunity.

✨ Loaded with Polyphenols from olive oil to feed your beneficial gut microbes.

Recipe:

1 medium pasteurised egg (room temperature)

1 tsp Dijon mustard

pinch of salt

juice of 1/2 lemon

1 cup mild extra-virgin olive oil (I recommend Australian brands)

Method:

Add ingredients to a tall beaker.

IMPORTANT: Keep the stick blender at the very bottom of the beaker. Start blending then, gradually move the blender up over a few seconds until the mixture has thickened. 🥄

Storage: Store in an airtight container in the refrigerator for up to 1 week.

27/08/2026

Do you have SIBO and wonder what on earth you can actually have for breakfast? 🥑✨

Honestly, I used to not even like Shakshuka... until I created this gut-friendly version! It is officially one of my favorite go-to meals, and it proves that healing your gut doesn't mean eating boring, bland food. 🍅🍳

It is tasty, nutritious and safe for sensitive guts so you can start your morning nourished without the dreaded post-breakfast bloat. This recipe includes air fryer and stove top versions. You can prepare most of it in advance so it won't take long to make in the morning.

Want to try it yourself?

👉 For more delicious, SIBO-friendly recipes plus gut health tips, visit my website:
https://www.flourishmindandbody.com/

Serves: 2 | Prep time: 10 mins | Cook time: 15 mins | 310-510 kcal per serve (dependent on optional extras)You can prepare the base sauce ahead of time and store it in the fridge! Reheat until piping hot, then add the eggs, and garnish before serving.SIBO biphasic diet* Phase 1 & 2 compliantIngredie...

25/08/2026

You're not imagining it and it's not just a 'sensitive tummy'. A single bout of gastro can disrupt your gut's migrating motor complex, the mechanism that sweeps bacteria through your gut to prevent overgrowth. If this fails you can suffer persistent bloating, gas and problematic bowel habits.
This is where addressing gut immunity can be a game changer.
For a full step-by-step guide DM me: Immune
Visit my website for tips and recipes: https://www.flourishmindandbody.com/

19/08/2026

It can feel so hard when you have multiple complex symptoms, nothing seems to be working, and you feel completely overwhelmed.

Even in the face of this, your body always wants to heal and achieve balance (homeostasis). 🌿

Yes, you need to support it with the right foundations, foods, and targeted supplements - but trust it; trust the process. Take baby steps and give your body the time it needs to unravel the issues and reset.

What is one small baby step you’re taking for your body today?

13/08/2026

Are you stuck dealing with bloating, constipation, or diarrhoea, but your doctor tests show nothing abnormal?

Standard endoscopies and colonoscopies are essential first steps but they don't show up SIBO or microbiome imbalances.

Functional tests like a SIBO breath test and stool analyses takes out the guesswork so you can stop wasting money on random supplements and get a targeted recovery plan.

📲 Head to our website for gut health tips, Low-FODMAP recipes, and to book a free discovery call!

🔗 https://www.flourishmindandbody.com/
🌞🌞🌈💜

06/08/2026

True, lasting gut healing isn't just about eliminating triggers or masking symptoms - it’s about strengthening the terrain.

Your gut immune system acts as the ultimate protective barrier, preventing overgrowths, keeping infectious microbes and parasites at bay, repairing the gut lining, and keeping inflammation in check.

Here are the 3 pillars of gut immunity and how to nourish them:

1️⃣ Secretory IgA (SIgA) - your gut’s first line of defence 🛡️

SIgA is one of the most important elements of the defence system in your digestive tract.

This antibody helps prevent unwanted microbes from attaching to and overgrowing in the gut (as is the case in SIBO, yeast and parasitic infections), supports a balanced microbial environment, and helps regulate inflammation.

Low or impaired SIgA function is associated with increased vulnerability to microbial imbalances and can be an important consideration in conditions such as SIBO, IBS and inflammatory bowel diseases.

Foods that support healthy SIgA production include:
🥩 Adequate protein (essential for immune cell and antibody production)
🥕 Vitamin A-rich foods such as liver, eggs, oily fish and colourful vegetables
🌱 Nutrient-dense whole foods that support gut barrier function

2️⃣ The microbiome — your immune system’s communication hub 🌿
Helps regulate immune responses, supports the gut lining and produces beneficial compounds that influence inflammation.

Support your microbiome with:
🌱 Fibre-rich plant foods (as tolerated)
🍓 Polyphenol-rich foods such as olive oil, herbs, spices, green tea, cacao and colourful vegetables
🥦 A wide variety of plant foods to nourish microbial diversity

3️⃣ Keeping inflammation balanced 🔥

The goal is not to switch off inflammation — inflammation is an essential part of healing and immune defence.

The aim is to support a balanced inflammatory response, as chronic immune activation can contribute to an inflamed and ulcerated gut lining and microbial imbalance.

Foods that support healthy inflammatory regulation include:
🐟 Omega-3 rich fish such as salmon, sardines and mackerel
🥚 Pasture-raised eggs (providing nutrients including vitamin A and omega-3 fats)
🫒 Extra virgin olive oil, herbs, spices and antioxidant-rich foods

🎥 Watch my supermarket tour video here: https://youtu.be/lMAJOow8Hfw

📖 I’ve also written a detailed blog exploring gut immunity, including diet, lifestyle and targeted nutrients.

https://www.flourishmindandbody.com/post/how-to-improve-your-gut-immunity-naturally-complete-diet-lifestyle-plan

31/07/2026

Putting my heart and soul into creating tasty gut health recipes that heal and support. 🌿✨ Source Bulk Foods

30/07/2026

When immune defences in the gut get compromised, this creates the perfect environment for underlying issues like SIBO and IBD to take root and persist. Addressing gut immunity isn't just a symptom fix - it’s often the missing key to true healing.

📖 Want to strengthen your gut immune barrier? I’ve created a simple, step-by-step plan to help you support your immune system naturally.

See the free guide here👉
https://www.flourishmindandbody.com/post/how-to-improve-your-gut-immunity-naturally-complete-diet-lifestyle-plan

More free tips and recipes:
https://www.flourishmindandbody.com/blog-1

27/07/2026

This gorgeous little creature looks like they have donned their apron ready to make dinner. What's on your menu tonight? 🐦‍⬛👨‍🍳

23/07/2026

Find the root cause and heal.

Comment below with the word "GUT" or book a free discovery call to find out how I can help:
https://www.flourishmindandbody.com/book-online