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The Gut Project

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The Gut Project

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A journey to wellness and healing the gut through nourishing the body with nutritious food, herbal medicine & finding balance in everyday life.

21/10/2026

Chronic inflammation in the gut is an important factor in long term colon health. When the colon remains inflamed over many years, the risk of abnormal cellular changes can increase drastically, increasing the risk of colorectal cancer development (we’re seeing this more and more often).

This is where your daily habits matter!

Fibre is essentially food for your gut microbiome. Your beneficial bacteria use fibre as a fuel source, which allows them to produce short-chain fatty acids that help support and protect the cells lining your colon.

In other words: you want to keep your microbiome well fed, don’t let them go hungry through inadequate fibre intake!

A diverse, well-fed microbiome can help regulate inflammation, support healthy waste elimination and contribute to the ongoing maintenance and repair of the gut lining.

So when we talk about fibre, we’re not just talking about keeping you regular. We’re talking about creating an environment where your gut microbes can actually do their job.

More fibre. More variety. More plants. Feed the bugs. This supports a healthy ecosystem 🐛🦠💚

18/10/2026

The evidence for the Mediterranean diet and it’s positive impact on gastrointestinal health is outstanding. I recommend this way of eating to my clients all the time!

It’s not always easy or affordable to source good quality foods, so I’ve done my best to simplify it and show how you can fit some of these foods into your diet. Even doing these foods on rotation is a great option! Variety is the spice of life 🌶️ and who doesn’t love food?!

13/10/2026

If you’ve ever struggled with severe reflux, you’ll know exactly what I mean when I say it feels like this 🔥🔥

I know from personal experience, it is BRUTAL.

Here’s 5 things that drive chronic reflux, that I’d stop straight away to get some relief:

→ Eating a sugary breakfast > simple sugars spike stomach acid and have been shown to worsen reflux symptoms and acid exposure

→ Eating a big meal within 3 hours of bed > a full stomach + lying down = acid creeping up. Waiting 2-3 hours before lying down reduces supine acid exposure

→ Sleeping flat > raising the head of the bed 15–20 cm (or using a wedge) cuts night time acid exposure and reflux episodes. Plus, sleep on your LEFT side, not your right. This changes the whole anatomy in relation to how acid is regurgitated

→ Pour another glass of w**e or coffee after dinner > alcohol, caffeine, chocolate and fatty foods all relax the lower oesophageal sphincter, letting acid slip through

→ Smoking > ni****ne relaxes the lower oesophageal sphincter, and quitting smoking is one of the BEST-studied lifestyle changes that actually improves reflux

Address these things to reduce symptoms occurring. If you are ready to actually address the underlying causes, I’d love to help you.

See my availability and book a consultation via my website

Jess
🩵

10/10/2026

This weeks news on ILLEGAL levels of pesticides & forever chemicals on produce has rattled us. So I’ve created an Australian directory of independent growers, family farms, small organic shops, local market gardeners and regional produce-box businesses.
A supplier being included here does not mean every item they sell is organic or spray-free, but you’ll find way cleaner options than supermarket chains, AND you’ll be supporting a small business.

People power creates change. We’ve seen that this week with the uproar around the credit card surcharge ban being reversed. If people support organic/spray free/local suppliers, it has the potential to create a ripple effect— reduced cost, healthier ecosystems & soil, wealth kept local, job creation & increased pressure on supermarket chains to do better. Most importantly, the biggest impact is in our own bodies.

I really want to acknowledge organic produce is not achievable for many. I hear you. Not just because of finances, but location too. Take the time to look into your nearest suppliers; I have looked at what they offer and for many, their fruit & veg boxes are very reasonable.

There are a billion more Australian suppliers. Tag them in the comments (including STATE) at the start to help people each other.

Let’s back our Australian small business 🩵

08/10/2026

Knowledge is power. Do your best. Work within your means. I’ll also tag some Australian organic produce suppliers below ⬇️

RITA’S FARM - Organic Veg Farm
Organics on a Budget
Market Organics
Organics Only
Organic Fruit & Veg Delivered GreenSoul Organics (VIC)
Summer Hill Organic Fruit Market
Green Connect
Eco-Farms
Organic Food Markets

Who did I miss? If you know a supplier in your state, tag them below 🩵

07/10/2026

FIBRE WITHOUT WATER = CONCRETE.

Let me explain.

Fibre is like a dry sponge.

Soluble fibre (found in oats, chia, beans, apples) absorbs water and forms a soft gel. Insoluble fibre (whole grains, veggie skins) adds bulk to your stool.

Both NEED water to work properly. Without it? Fibre swells up, becomes dry and turns into the exact opposite of what you need it to be. A difficult to pass, hard, painful poo.

So with all the extra fibre you’re eating (which is great btw), make sure you’re staying hydrated too!

💩

05/10/2026

Mission: to help families eat well, for less 🦸🏼‍♀️⚡️the best part? If you are strategic, you could make 7 family dinners for $200 or less!!!

A few little side notes from me…
❋ you can make these meals even more cost effective by sourcing meat from your local butcher! For convenience, I have kept it a one-stop shop
❋ I’ve picked the best options for supermarket meats (organic and/or free range) but you can make these meals cheaper with alternative options
❋ some meals have 500g meat, I have bulked these out with complex carbs and veggies to fill bellies
❋ if you have fussy eaters, you may need to make some tweaks ~ hopefully these meals still inspire you!
❋ I have been doing some serious bargain shopping at my local green grocer the past few months; it could be worth sussing out your local too

Save for later & share with a friend 🩵
Jess x

28/09/2026

Some heartwarming feedback shared by clients recently. If you’ve entrusted in me with your health, thank you. It can take a lot to trust, especially if you’ve been dismissed by mainstream medicine. I’ve been there, done that. And it’s one of the reasons why I make every effort to ensure you’ll always feel heard and understood in my clinic.

Jess
X

27/09/2026

Welcome to JUNIOR.

A new evolution of The Gut Project, created to support little guts.

As parents, it can be challenging seeing your child uncomfortable or in pain, and never really knowing what to do without drastic measures like giving laxatives, removing foods unnecessarily or simply hoping they’ll grow out of it.

JUNIOR is designed to help parents better understand things like:

🩷 Bloating, tummy aches and digestive discomfort
💛 Constipation and diarrhoea
🩵 Food sensitivities
🩷 Reflux
💛 How nutrition, the microbiome and digestion can influence overall wellbeing
🩵 Skin conditions like acne & eczema, as these are often a reflection of the gut microbiome

My approach is about looking at the bigger picture, understanding what might be contributing to a child’s symptoms and giving families practical, realistic strategies that actually fit into family life.

Using evidence-based natural medicine, nutrition, blood pathology review and functional testing where appropriate, JUNIOR pieces the puzzle together to better understand what’s happening within the gut and how we can support it.

Because little guts matter too.

Welcome to JUNIOR Gut Project.

🩷💛🩵

23/09/2026

There’s something really enjoyable about snacking, except when it could be the culprit behind your bloating. Bloating can happen for many reasons of course, this is just one of those. So if you’re a “grazer”, take a read. This might help!

Jess
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Address

Sydney, NSW

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Website

http://www.thegutproject.com.au/

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