Nishtha Patel - The Gut Expert / Functional Medicine

Nishtha Patel - The Gut Expert / Functional Medicine Nishtha is a clinical nutritionist and functional medicine practitioner. Specialising in Gut health

16/06/2026

Two of these “gut healthy” foods are not a clear yes. 👀

I rated 5 everyday foods from 1 to 3 for your gut and the nuance is where it gets interesting:

🌾 Oats: 3/3
Rich in beta glucans, they help feed beneficial gut bacteria and support blood sugar balance too.

🍌 Bananas: 3/3
Ripe bananas can be soothing and gentle during an IBD flare while greener bananas are packed with prebiotic fibres that feed the gut microbiome.

🥣 Yoghurt: 2/3
Great for probiotics but dairy sensitivity is far more common than many people realise so this one really depends on the individual.

🫘 Chickpeas: 3/3
A brilliant source of fibre and plant protein. Just introduce them slowly if your gut is sensitive or not used to higher fibre foods.

☕ Coffee: 2/3
It can stimulate digestion and bowel movements but for some people it can also aggravate reflux, anxiety, loose stools or an inflamed gut.

The real takeaway? “Healthy” is never one size fits all. Your gut is unique and the goal is finding what actually works for you.

Which rating surprised you the most? Tell me below 👇

📌 Save this for your next food shop.

11/06/2026

Can’t sleep properly, constipated, anxious or constantly overwhelmed? Your body could be crying out for magnesium.

This is the magnesium blend I make at home using just four real foods.

So many people are quietly low in magnesium, yet it’s one of the key minerals your body relies on for calm, muscle relaxation, sleep and keeping your bowels moving regularly.

Here’s what I use:
🥄 Almonds
🥄 Pumpkin seeds
🥄 Sesame seeds
🥄 Cocoa powder

All four are naturally rich in magnesium and other minerals that support your nervous system, your muscles and gentle digestion.

Blend into a fine powder, store in a glass jar and stir one tablespoon into warm almond milk or a little coconut yoghurt in the evening.

It’s such a simple calming ritual and one your gut and nervous system will quietly thank you for. 🤎

Save this so you have the recipe when you need it and share it with someone who needs this right now.

08/06/2026

Whilst black pepper can help you absorb nutrients it can also aggravate an inflamed gut.

Here’s the part no one mentions when they tell you to “add black pepper to everything.”

The upside is real. Black pepper contains piperine, a compound that can increase the absorption of certain nutrients and plant compounds including curcumin from turmeric.

The catch? In some people with a sensitive or inflamed gut, black pepper may also irritate the digestive tract and worsen symptoms like reflux, gastritis or gut irritation. During an active IBD flare, many people find spicy foods and black pepper harder to tolerate while the gut lining is inflamed.

That’s the bit most people miss. Something can have health benefits and still not be right for your body at a particular time.

So it isn’t about black pepper being “good” or “bad.” It comes down to your symptoms, your gut and what you can tolerate right now.

Save this for the next time you reach for the pepper grinder and send it to someone who’s always battling their gut.

Follow for more gut health truths that actually make sense.

Do you tolerate black pepper well or does it trigger your symptoms? Tell me below 👇

04/06/2026

You might be surprised to learn how little almonds are actually in most almond milk. 🥛

Turn the carton around and check the ingredients. Many almond milks contain only a small percentage of almonds, along with gums, oils and stabilisers mixed with water.

While not everyone reacts to these ingredients, some people with IBS, bloating or sensitive digestion may find simpler options easier to tolerate.

As a gut health practitioner, I prefer homemade almond milk made with just almonds and water.

Here’s how I make mine:
✨ Soak almonds overnight
✨ Blend with filtered water
✨ Strain if you prefer it smooth
✨ Add maple syrup or vanilla for sweetness if you like

Simple, nourishing, and easy to make.

Save this for your next food shop and send it to someone who still thinks almond milk is just almonds and water. 💚

Vitamin B7: tiny nutrient, huge impact ✨Also known as biotin, vitamin B7 plays an important role in turning the food you...
02/06/2026

Vitamin B7: tiny nutrient, huge impact ✨

Also known as biotin, vitamin B7 plays an important role in turning the food you eat into usable energy. It also supports healthy hair, skin, nails and nervous system function.

Low levels may contribute to:
• Hair thinning
• Brittle nails
• Fatigue
• Skin issues
• Low mood
• Tingling or numbness

Biotin is found naturally in foods such as:
🥚 Eggs
🥜 Nuts and seeds
🥑 Avocados
🍠 Sweet potatoes
🫘 Legumes

A quick myth bust: more biotin is not always better. High dose supplements can interfere with certain blood test results, including thyroid and cardiac markers, so always tell your practitioner or doctor if you are taking it.

As always, symptoms are clues, not just inconveniences. Your body is constantly communicating with you.

Save this for later and send it to someone obsessed with hair growth supplements 👇

Do you or someone you know suffer from acid reflux? If the answer is yes, then you won’t want to miss “The reflux summit...
30/05/2026

Do you or someone you know suffer from acid reflux? If the answer is yes, then you won’t want to miss “The reflux summit!” I’m thrilled to be a guest speaker on this summit along with a whole host of other professionals. Join us free today for my talk & sign up below (see link) to listen to the panel of experts where you’ll gain valuable insights, tips and practical solutions to help with reflux!
Here’s your link to join …https://refluxsummit.com/?aff=Thegutexpert

28/05/2026

Garlic for your gut: superfood or saboteur? 🧄

The honest answer? It can be both.

Garlic contains prebiotic fibres called fructans, which can help feed beneficial gut bacteria. But it is also high in FODMAPs, which is why it may trigger bloating, wind and digestive discomfort in some people, especially those with IBS or SIBO.

A few things worth knowing:

Cooked garlic is often better tolerated than raw garlic, although it still contains FODMAPs.

If your gut symptoms are flaring, temporarily reducing high-FODMAP foods like garlic may help calm symptoms while you work on the root cause.

Tolerance is highly individual. One person may feel great eating garlic daily while another reacts to even small amounts.

This is why gut health should never be approached with a one-size-fits-all mindset.

So if garlic loves you back, enjoy it. If it does not, it is worth exploring why rather than cutting foods out forever.

Where do you sit with garlic? Let me know below 👇

Save this for the next time bloating strikes and send it to the garlic lover in your life.

25/05/2026

42g of protein. 12g of fibre. Tastes like tiramisu.

If your breakfast leaves you reaching for a snack by 10am, save this one.

Most "healthy" breakfasts barely scratch 5g of fibre. Your gut needs around 30g a day and this single jar gets you a third of the way there before you've even left the kitchen!

Here's what goes in:

Greek yoghurt (high-protein base or coconut yoghurt if dairy-free)
Chia seeds for omegas and fibre
A scoop of protein powder (+20g)
1 tbsp cocoa powder for magnesium and antioxidants
1 tsp psyllium husk for soluble fibre your gut will love it 💜
Maple syrup to taste
A shot of coffee for that proper tiramisu finish
Mix, layer it in a glass and pop it in the fridge for at least 2 hours (overnight is even better).

It tastes like a dessert and your gut gets the fibre. Blood sugar stays steady. Everyone wins!

Save this for tomorrow morning, and send it to the friend who tells you they "can't do breakfast".

You’re eating well. You’re trying to look after yourself. So why are you still exhausted, anxious or struggling with you...
19/05/2026

You’re eating well. You’re trying to look after yourself. So why are you still exhausted, anxious or struggling with your mood?

Vitamin B6 plays an important role in:
• Energy production
• Neurotransmitter balance
• Hormone regulation
• Nervous system function
• Immune health

It is also involved in producing serotonin, dopamine and GABA, which influence mood, sleep and resilience to stress.

Low levels may contribute to fatigue, low mood, irritability, poor concentration and hormonal symptoms.

Stress, certain medications, restrictive diets and gut issues can all affect B6 status.

Food first always matters.

Save this for later and check whether you are getting enough through your diet.

14/05/2026

These ratings were not about fear. They were about awareness. 👀

None of these foods are “bad” and many can absolutely have a place in a healthy diet. The problem is that a lot of foods marketed as “healthy” are still highly processed once you turn the packet over.

As a gut health practitioner I look beyond the front label and focus on ingredients, additives, gums, emulsifiers, sugars and fillers.

For example:

• Gluten free bread can be a great option BUT many contain lots of starches and additives. A good quality gluten free sourdough with minimal ingredients is very different.

• Granola is often packed with sugar and oils. Homemade versions are usually far better because you control the ingredients.

• Smoothies can be helpful for extra nutrients and convenience but shop bought versions are often very high in sugar and low in balance.

• Protein bars are convenient but many contain artificial sweeteners and gums that may not suit sensitive guts.

• Nut milks can be full of fillers and stabilisers. Look for the shortest ingredient list possible. Brands like Plenish and Rude Health tend to be cleaner options.

My message is not perfection. It’s learning to read labels and choosing less processed options where possible. 🤍

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