Gia Stewart Dietitian

Gia Stewart Dietitian Women’s Health Dietitian - specialising in fertility, perimenopause, menopause, PCOS and endometriosis.

Accredited Practising Dietitian
Fertility Dietitian
Nutritionist
HCANZA - Accredited Health Coach
Bariatric Dietitian
Trained on the use of a low FODMAP diet for IBS by Monash University

19/06/2026

Can you relate? 🫣🤣

Did you know that research has shown that overall gut microbiota diversity is significantly reduced in women with PCOS c...
16/06/2026

Did you know that research has shown that overall gut microbiota diversity is significantly reduced in women with PCOS compared with women without the condition.

Why does this matter? Because gut bacteria plays a role in:

🌼insulin sensitivity

🌼inflammation

🌼hormone signalling

🌼how the body processes energy

Changes in gut microbiota diversity have been linked with metabolic features of PCOS, including insulin resistance and low-grade inflammation.

This does not mean your gut is broken.❤️‍🩹
It also does not mean you need a gut “protocol” or extreme intervention.

In PCOS, gut health is supported through the same steady patterns that support hormones and metabolism.

Gut health is not a separate strategy in PCOS.
It is one of the ways nutrition supports the body more broadly.

Supporting the gut is about creating stability, not chasing perfection.

DM me "PCOS" to learn more!

Research has shown that overall gut microbiota diversity is significantly reduced in women with PCOS compared with women...
15/06/2026

Research has shown that overall gut microbiota diversity is significantly reduced in women with PCOS compared with women without the condition.😱

This matters because gut bacteria play a role in:

🔆insulin sensitivity
🔆inflammation
🔆hormone signalling
🔆how the body processes energy

Changes in gut microbiota diversity have been linked with metabolic features of PCOS, including insulin resistance and low-grade inflammation.

This does not mean your gut is broken.🫶
It also does not mean you need a gut “protocol” or extreme intervention.

In PCOS, gut health is supported through the same steady patterns that support hormones and metabolism:
🔆regular meals
🔆fibre from vegetables, fruit, legumes, whole grains, nuts, and seeds
🔆variety across plant foods
🔆adequate protein and healthy fats

Gut health is not a separate strategy in PCOS.
It is one of the ways nutrition supports the body more broadly.

Supporting the gut is about creating stability, not chasing perfection.

Want to learn more about PCOS nutrition that is specific to you and your root causes? Book your free discovery call with me today.

13/06/2026

“Fibre maxxing” sounds great… until your gut says otherwise.🧐

What is fibre maxxing? It’s a trend encouraging people to go beyond the minimum fibre intake (around 25g/day) and “max out” fibre for extra health benefits.

But here’s the thing — around 70% of Australians aren’t even meeting that minimum.😱

So jumping straight to high fibre?
That’s when bloating, cramps and discomfort can kick in.🫣

Yes — fibre can be incredibly helpful for PCOS:
🔆steadier blood sugar
🔆fewer insulin spikes
🔆better energy + less cravings

But more isn’t always better!

Instead of maxxing it out, focus on building it in:

🔆Add veg to meals
🔆Have fruit as snacks
🔆Swap to wholegrains
🔆Add legumes, nuts or seeds where you can

Do it slowly🐢

Drink more water💦

Let your gut catch up😍

MAX out to what you feel it good for your gut, regular bowel motions and happy tummies

13/06/2026

Who can relate? 🤣

11/06/2026

Berry Tofu Pudding Recipe😋

Blend until smooth:
• 200g silken tofu
• 2 dates
• ¾–1 cup frozen berries🍓🫐
• ½ tsp vanilla
• 1–2 tsp maple syrup (to taste)

Optional: splash of milk if needed to blend

Top with:
• Extra berries🍓🫐
• Coconut flakes🥥

Set in fridge for 30–60 mins if you want it thicker, or eat straight away.

08/06/2026

Do you think you might be struggling with lactose intolerance, but you can tolerate some forms of dairy?
This is actually really common! There are varying amounts of lactose in dairy products. For example:
🔆Milk is the highest in lactose (12 grams/cup)
🔆1 ounce of cheddar, mozerella, bleu cheese, american and cream cheese have

Did you know stress can increase your Irritable Bowel Syndrome symptoms? 🧐Swipe right to learn how and what you can do t...
07/06/2026

Did you know stress can increase your Irritable Bowel Syndrome symptoms?
🧐
Swipe right to learn how and what you can do to prevent uncomfy symptoms!

07/06/2026

Let's talk Calcium!
Calcium is important for bone health, but it also helps muscle, nerve function and heart contractions.😎

Before perimenopause we need 1000 mg/day as women. This increased for my menopausal women who need 1300 mg/day!🫣

What does that look like in a day? Watch to find out!😍

Want to learn more about nutrition specifically catered to you from a Registered Dietitian? Book your FREE discovery call with me through the link in my bio.

05/06/2026

Thai pumpkin soup 🎃 PERFECT winter warmer recipe

Ingredients needed:
🔆1 butternut pumpkin diced
🔆2 x onions
🔆1.5 Tablespoons of brown sugar
🔆olive oil
🔆1 Litre chicken stock/broth
🔆2 tablespoons ginger grated
🔆1 x garlic crushed
🔆2.5 tablespoons of red curry paste
🔆2 x limes juiced
🔆2 x cups of mixed herbs (basil, coriander, mint, chives, parsley, etc… the more the merrier)
🔆1 x tin of coconut milk

Extra
🔆chilli/lime juice/coriander

Steps:
1. Preheat oven 180degrees
2. Cut up pumpkin, onion -place on a tray.
3. Sprinkle sugar and oil over veges
4. Bake until just soft (~20mins)
5. In large pot - add stock, ginger, garlic, lime juice, chilli, herbs, cooked pumpkin, onion
6. Heat for ~15mins
7. Add coconut cream
8. Blend together
9.Serve with extras

Address

2/89 Manning Street
Kiama, NSW
2533

Opening Hours

Monday 9am - 4pm
Wednesday 9am - 5pm
Thursday 9am - 8pm
Friday 9am - 5pm

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