Flexible Nutrition

Losing weight on a GLP-1? Don’t forget your gut. 🦠🥦

If you're taking a GLP-1 medication, or simply trying to lose weight by eating less, there's something important to remember:

Eating less doesn't mean your nutritional needs disappear.

In fact, when your appetite is reduced and you're eating significantly less food, the quality of what you do eat becomes even more important.

A recent study from Deakin University's Food & Mood Centre - the MicroFit Study - compared two very-low-energy diets in women with a high BMI.

Both diets provided around 800–900 calories per day.

But one was predominantly made up of whole foods, while the other relied more heavily on meal replacement supplements.

Interestingly, the whole-food approach was associated with:

🌱 Greater gut microbial diversity
🦠 Greater microbial richness
🥦 Better preservation of bacteria involved in breaking down fibre

So while both approaches resulted in a very low energy intake, what made up those calories mattered to the gut microbiome.

And this is particularly relevant if you're using a GLP-1.

When your appetite is much smaller, it can be surprisingly easy to end up eating very little,, and potentially miss out on:

• Fibre
• Protein
• Vitamins and minerals
• A variety of plant foods
• Enough food to support muscle
• The foods that help nourish your gut bacteria

This doesn't mean you need to eat a perfect diet.

And it doesn't mean meal replacements or supplements are "bad."

It simply highlights an important point:

When you're eating less, make the food you ARE eating count.

Your weight is only one part of your health.

Your gut health, muscle, nutritional status, energy levels and relationship with food matter too. ❤️

If you're using a GLP-1 and struggling to know what to eat when you just don't feel hungry, this is exactly where personalised nutrition support can help.

Link to the MicroFit study: https://www.sciencedirect.com/science/article/pii/S2666379125004902

Hi, I'm Lauren 👋

Thanks so much for being here 🤍

I'm an Accredited Practising Dietitian & Nutritionist, passionate about providing nutrition support that is evidence-based, practical and flexible, without the endless rules and restrictions.

I support women with:

🌿 Gut health & IBS
🌸 Midlife changes
🍽️ Building a calmer, more confident relationship with food

I love helping people understand the 'why' behind their symptoms and finding realistic strategies that actually fit into everyday life.

Outside of clinic, you'll usually find me chasing my two little ones, drinking more coffee ☕️ than I'd like to admit and planning our next adventure 🏕🚙

Have a scroll, say hi, and stick around 😊🌱

When people hear “IBS dietitian”, they often assume it means being given a long list of foods to avoid.

But that’s only one small part of the picture.

IBS is a complex condition, and managing it is about understanding your symptoms, your triggers and the different factors that can influence your gut.

A dietitian can help you look at:

✨ Your individual symptoms and bowel patterns
✨ Eating habits and nutrition needs
✨ Potential food triggers (without unnecessary restriction)
✨ The gut-brain connection and lifestyle factors

The goal isn’t to create a smaller and smaller list of foods you can eat.

It’s to help you understand your gut, improve symptoms, and feel confident around food again.

No two people with IBS are the same, and your approach shouldn’t be either.

💬 What’s one thing you wish you’d known earlier about IBS?

If you’re tired of second guessing your gut, I can help.
You can book via my website.
Telehealth available, wherever you are 💻💚

Its still 💩

If your digestion has changed over time, you’re not imagining it. So what can help if things have slowed down?

We now know that constipation isn’t always solved by “eating more fibre.”

New evidence highlights that specific foods and supplements, like psyllium husk, kiwifruit and prunes, may be more effective than general advice alone.

Consistency also matters, giving changes time (at least a few weeks) is key.

A personalised, realistic approach tends to work best.

I hope you found this helpful 💛

Nutrition isn’t about trying harder, it’s about finding what actually works for you 💛

A client asked me this week:
“Which protein powder should I use in perimenopause?”

Protein becomes more important in perimenopause for:
🔸️Muscle maintenance
🔸️Metabolism
🔸️Satiety/fullness

Protein powders aren’t essential, but they can be a handy way to boost intake when mornings are rushed or appetite is low.

When I recommend one, I look for:
🔸️ ~20–30 g protein per serve
🔸️ Minimal added sugar
🔸️ Good digestibility - whey protein isolate is best absorbed
🔸️ Plant-based options like soy or pea if vegetarian/vegan

One product I often suggest is 💚 Women’s Protein for Hormone Support, dietitian-designed and tailored for women’s nutrition in perimenopause.

💡 Save this for your next visit to the supplement aisle, it’s a simple way to choose a protein powder that actually works for you.