SB Nutrition

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SB Nutrition

Helping busy women improve their health and feel better from the inside out
- no fads, just simple, science-backed support.

Gut Health, Women's Health and Nutrition for Kids
| MSc Human Nutrition | 1:1 Coaching I can help with individual consultations, as well as seminars and cooking demonstrations for groups and employee wellness programmes. I also provide nutrition consultancy services for businesses.

03/06/2026

When I was 24, my main priorities were partying and travelling - and I was really good at both of those!

When you see someone like myself who works in nutrition, you might assume I’ve always lived a perfect, healthy life - but that’s not always the case. I would love to say that I’ve always had a focus on health and nutrition. But the truth is, 24-year-old me didn’t really care much about these.

Like many young women though, I did at times get caught up in following what women’s magazines told me was “healthy” - which in reality was diet culture, and not actually very healthy at all.

These days my life is very different, and had someone told me then what my life would look like now, I would never have believed them. I’m really pleased that my habits have changed though, because I probably wouldn’t be in a very good place if I’d continued on the path I was on back then.

My point is that it’s never too late to start making changes, especially when it comes to health!

31/05/2026

When life gives you lemons... 🍋

Most of this week I´ve been either looking after sick little ones, or being sick myself.

So since I haven´t had time to work on what I’d actually planned for the week, here are a few tips from me on what to eat and drink when you’re not feeling the best.

30/05/2026

The theme for World Digestive Health Day this year is chronic diarrhoea, so it feels just a little bit ironic that most of our family has been down with a stomach bug this week 😅
Pretty much all of us will experience acute diarrhoea from time to time, due to a stomach bug or something we’ve eaten that didn’t quite agree with us. But if you experience diarrhoea over a longer period of time, this is a sign that something’s not right, and should definitely be checked out with your doctor.

Some common causes of chronic diarrhoea include:
• Irritable Bowel Syndrome
• Inflammatory Bowel Disease (Crohn’s disease or ulcerative colitis)
• Food allergies, intolerances, or coeliac disease
• Gut infections

If you’ve been putting off that GP visit, then consider this your friendly reminder 😉

15/05/2026

A delicious treat that your gut bugs will also love 💜

I had a lot of great feedback about the recipes I included in Restore-Balance-Thrive, and the main “negative” feedback was that participants wanted even more of the same 😆
This one in particular seemed to be a favourite, and has also become one of my go-tos - so I thought I’d share it here, so you can whip some up for the weekend.

Swipe 👉🏼 for the recipe
Enjoy!

If you’re curious about the full program (and want some more gut-loving recipes!), you can find out more here: https://www.sb-nutrition.com/restore-balance-thrive

11/05/2026

One of the biggest things I learned from our pilot round of Restore-Balance-Thrive: to not underestimate STARTING SMALL.

When you’re dealing with uncomfortable symptoms or wanting to improve your health, it can be tempting to throw everything you’ve got at it and go for a complete overhaul.

But what actually helps and adds up to big results in the end is small, realistic habits, plus the right support.

When participants understood WHY a particular habit mattered, had the right tools to help them implement their new habit, and felt supported - this helped them build confidence in themselves, and in their ability to continue their new habits once they’d completed the program.

Enrolments for our next cohort of Restore-Balance-Thrive are now open. We begin on 18 May.

If you’ve been considering taking the next step in your gut health journey, I’d love to support you. You can find out more and join us here: https://www.sb-nutrition.com/restore-balance-thrive

05/05/2026

If you’ve been following me for a while, you’ve probably heard me talk about aiming for 30+ plants a week for gut microbe diversity.

The American Gut Project found that people who eat at least 30 different types of plants each week tend to have more different types of beneficial microbes in their gut.
Although we don’t have a blueprint for an “optimal” gut microbiota, experts agree that microbial diversity is important for good health.

Aiming for 30 different types of plants can seem like a lot if you’re starting out, but including even ONE new plant food each week can make a difference. And one new food each week will have you on the way towards 30 in no time 😉

A few easy ways I get extra plants into meals I already eat:
👉🏼 adding frozen spinach, avocado, cauliflower, fruit or berries to smoothies
👉🏼 adding grated veg and legumes (chickpeas, beans, lentils) to soups, stews, pasta sauces, and curries
👉🏼 adding nuts, seeds, or nut butter to porridge and smoothies
👉🏼 sprinkling nuts and seeds (or homemade dukkah) on salads and toast

If you want to try increasing your plant intake, I’ve created a free Plant Point Tracker which you can download here: https://www.sb-nutrition.com/free-resources

And if you’re ready to go deeper with your gut health, my group program is opening for enrolments next week (more details coming soon)!

01/05/2026

Did you miss out on my free gut health masterclass last year? Well, you’ve got another chance to join me next week!

I’m excited to be holding another ✨ Intro to Gut Health Masterclass ✨ on Wednesday 6 May.

In this free masterclass we’ll look at some common gut issues, and you’ll learn simple lifestyle changes that will help you feel better from the inside out.

You can reserve your spot at the link in my bio 👆🏼
https://tinyurl.com/SBNMasterclass

29/04/2026

So many of us live busy, rushed lives: dashing between work, training, pick-ups and drop-offs. And eating often just becomes another thing we have to squeeze in an already tightly-packed schedule.

While getting in some food is better than none at all, constantly eating in a hurry can impact your digestion. When you rush, you’re more likely to swallow food without properly chewing, take in excess air (which can lead to bloating), and you may also miss your body’s natural hunger and fullness cues — which can leave you feeling unsatisfied, even after eating.

Digestion begins in the mouth: chewing helps break food down so your body can digest it efficiently. When we don’t chew food properly, the rest of the digestive process this means more work for the rest of your digestive system.

Mindful eating is a useful strategy if you often find yourself rushing through meals. Removing distractions (no screens or multitasking!) and focussing fully on eating can help slow your chewing, give your brain time to register hunger and fullness cues, and reduce bloating.

Mindful eating doesn’t have to be perfect. If you don’t have time to be fully mindful at all your meals, then just putting away your phone and taking a few deep breaths before you start to eat can help.

24/04/2026

Diagnosing IBS can be really tricky: symptoms can vary widely from person to person, and even from day to day. They can come and go, and may be aggravated by stress and anxiety.

Despite this, IBS is one of the most common gut disorders, affecting around 5-10% worldwide (although many more cases are thought to go undiagnosed).

The exact cause isn’t fully understood, but involves interaction between the gut and the brain. This can increase sensitivity to normal gut movements and affect how things move through the gut.

The most common symptoms include abdominal pain, bloating, gas, and changes in bowel movements (diarrhoea, constipation, or both). Some people with IBS also report headaches, muscle pain, chronic fatigue, depression, and sleep difficulties.

There’s currently no test to diagnose IBS, which is what makes diagnosis so challenging. Tests can be done to rule out other conditions, by diagnosis is usually based on symptom history. Elimination and re-introduction diets (such as the low-FODMAP diet) can help identify trigger foods.

❗️ If you’re experiencing ongoing symptoms that impact your quality of life, your first step is to see with your doctor for testing and to rule out other conditions BEFORE eliminating any foods from your diet. This is really important, as some tests (eg. for coeliac disease) require you to have the allergen in your diet to give accurate results.

Interested in learning more about IBS, and how to uncover what may be behind your symptoms? This is one of the topics we cover in Restore-Balance-Thrive, my online group program.
Find out more and join the waitlist here: https://mailchi.mp/c0049a365b1c/restore-balance-thrive

29/01/2026

Research has found that both calorie restriction and changes in eating patterns (such as timing of meals and fasting) can influence gut microbiota composition and production of beneficial substances. Although much of the evidence comes from animal studies, there’s also similar results from some human studies.

These microbiota changes were associated with positive metabolic changes in certain groups (such as individuals with prediabetes and type 2 diabetes):
◦Improved insulin sensitivity
◦Improvements in blood lipids (HDL, triglycerides, LDL, total cholesterol)
◦Improved blood pressure

There were also positive effects on cardiovascular health, cancer-related outcomes, neurological conditions (such as MS), gut conditions, and a possible slowing of age-related dysbiosis.

⚠️ There are also some cases where dietary restriction may have a negative effect on the gut and microbiota.
Outcomes will depend on the types of foods that are restricted (this will influence the types of microbes present in the microbiota), the degree of restriction (for example, if you’re cutting out entire food groups - especially those rich in fibre), and if you have underlying health conditions.

For example, low-fibre diets are associated with reductions in beneficial bacteria, and high-fat diets are associated with reduced microbial diversity.
Another important finding: some studies found that alternate-day fasting can worsen ulcerative colitis symptoms, while other types of fasting had a positive effect on symptoms.

So, while some dietary changes may produce beneficial effects, overly restrictive diets and strict fasting regimens could have a detrimental effect on the gut and microbiota, particularly if you have a condition linked to gut microbiota dysbiosis.

To support overall gut health and promote diversity and abundance of beneficial bacteria it’s important that your diet includes adequate amounts of fibre-rich foods (particularly those rich in prebiotic fibre).

If you’re interested in supporting your gut health by increasing your intake of fibre-rich plant foods, you can download free plant point tracker from my website (link in bio 👆🏼).

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https://www.sb-nutrition.com/

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