Internal Health Care

21/10/2026

🌿 5 Gut Friendly
Lunches

🥕 Lentil and vegetable soup with sourdough bread.

🫑 Quinoa, chickpea and roast vegetable bowl

🍗 Chicken, avocado and mixed salad.

🌮 Chickpea and vegetable wrap with avocado.

🥗 Mediterranean quinoa salad with chickpeas.

RECIPE:

🥕 Nourishing vegetable and lentil soup.

Ingredients:

1 cup of cooked lentils, rinsed
1 onion, chopped
2 carrots, chopped
1 potato cubed
1 cup spinach
2 tomatoes, chopped
3 cups vegetable stock
1 teaspoon turmeric
Olive oil

Method:

- Sauté onion and carrots in olive oil.
- Add tomatoes, potatoes, lentils, stock and sices.
- Simmer for 20 to 25 minutes.
- Stir in spinach just before serving 😋

12/10/2026

🌿 All about Fiber

Different types of fiber for digestion.

1) 🥑 Soluble Fiber

Soluble Fiber absorbs and forms a gel-like substance. It can help soften stools and support healthy gut bacteria.

Good sources;
- Oats
- Chia seeds
- Flaxseed
- Apples
- Pears
- Beans and Lentils
- Avocado

If you have diverticilar disease, Inflammatory bowel disease or irritable bowel disease, this is a good fiber to take.
I would soak or grind the Flaxseed and Chia seeds before consuming, and also peel the apples and pears.

2) 🌿 Insoluble Fiber

This adds bulk to stool and helps food move through the digestive tract, supporting regular bowel movements.

Good sources:
- Whole grains
- Wheat bran
- Vegetables
- Nuts and seeds
- Fruit and vegetable
skins

3) 🦠 Prebiotic Fiber

Sources include;
- Onions
- Garlic
- Leeks
- Asparagus
- Bananas
- Leg
- Oats
- Chicory Root

Gut-friendly tip;

Increase Fiber gradually and drink enough water.
A sudden, large increase can cause bloating and gas.

07/10/2026

29/09/2026

🌱 Five Gut Friendly breakfasts

🥣 Oats with banana, chia seeds, cinnamon and plain yoghurt

🍳 Eggs, avocado and spinach on sourdough

🫐 Plain yoghurt/kefir with berries and pumpkin seeds

🍎 Overnight oats with apple and chia seeds

🥬 Scrambled eggs with spinach and sourdough

RECIPE:

🥣 Creamy Gut-Friendly Breakfast Porridge

Ingredients
1/2 cup of oats (Soak in water with a teaspoon of lemon juice or apple c***r vinegar overnight. This makes it more digestible)
1 cup of milk
1 Tablespoon of chia seeds (They can be ground or soaked prior to adding, as this helps in people with diverticular disease.
1/2 banana sliced
1 Tablespoon yoghurt or kefir.
Cinnamon to taste
A small handful of berries.

Method
Cook oats with milk until creamy.
Stir in chia seeds and cinnamon
Top with banana, berries and yoghurt/kefir
Can add honey if you prefer it a little sweeter 😋

15/09/2026

Gut Friendly Habits

🥦 Eat a variety of plant foods

Fruits, vegetables, legumes, whole grains, nuts and seeds provide fiber that help nourish beneficial gut bacteria.

💧 Stay well hydrated

Adequate water supports healthy digestion and helps fiber work effectively.

🥛 Include fermented foods

Such as kefir, sauerkraut and kombucha (Check out my recipes)
They provide beneficial microorganisms and add variety to the diet.

🧘Manage stress

The gut and brain communicate closely.
Relaxation, mindfulness and time outdoors can support healthy digestion.

🚶‍♀️Move your body regularly

Physical activity can support normal bowel function and overall digestive health

😴 Prioritise quality sleep

Consistent, restorative sleep supports the gut-brain connection and overall wellbeing.

🍽 Eat mindfully and regularly

Taking time to chew food well and avoid rushed meals can make eating more comfortable and enjoyable.

⏰️ Establish regular bathroom habits

Our bowels generally clear between 5am and 7am in the morning. Making time to "go" during this time can establish regular bowel movements.
Never put off the "urge" as you may lose your moment!

🌱 Why it matters

A healthy lifestyle that supports your gut may help promote:

* More regular bowel movements

* Comfortable digestion

*A diverse gut microbiome

*Better overall nutritional health

*Healthy immune function

*General wellbeing and energy

Small, consistent habits and regular colonics can make a big difference to your digestive health 🌿

08/09/2026

Kombucha.

Kombucha is a fermented tea drink made from sweetened tea and a culture of bacteria and yeast called a SCOBY.

It usually tastes slightly tart, fizzy and sweet. Because it's fermented, it contains live microbes, small amounts of alcohol, and residual sugar.

🌿 Potential health benefits of Kombucha.

🦠 Supports gut health.
Fermentation can provide live microbes that my contribute to a diverse gut microbiome.

🌱 Provides antioxidants, especially when made with green or black tea. It can also be made entirely with Rooibos tea, or a mixture of Rooibos, green or black tea.

🍽 May support digestion.
It's organic acids and Fermentation products may be helpful as part of a balanced diet.

❤️ May support metabolic health.
Early studies suggest possible effects on blood sugar and cholesterol.

💧 A refreshing alternative to sugary drinks.
Unsweetened or low sugar kombucha can replace soft drinks and other sweetened beverages.

01/09/2026

🥛 Milk Kefir....another excellent food source of probiotics.

Milk kefir is a fermented milk drink made using kefir grains. The grains contain a community of beneficial bacteria and yeasts that ferment the lactose in milk.

Potential benefits:

🦠 Provides live microorganisms that may support a healthy gut microbiome.

🌿 May support digestion and gut health.

💪 Provides protein and calcium.

🥛 Fermentation can make milk easier for some people to tolerate because it reduces lactose.

❤️ Can be incorporated into a balanced gut-friendly diet.

25/08/2026

Sauerkraut 🥬

You can make one of the best (and most affordable) probiotics right at home.

For the maximim, live, active cultures it is best to ferment for three weeks, but you can taste yours and stop fermenting from week one to six, according to taste.

🥬 How to incorporate sauerkraut in your diet.

I also add grated carrots🥕 and about two cloves of finely chopped garlic to mine.
Once you have the basics, you can play around with adding different vegetables. You can even add pineapple 🍍

Simple ways to eat Sauerkraut.

🥬 With breakfast:
Add a spoonful alongside eggs, avocado or toast (preferably sourdough)

🥬 With lunch:
Add it to sandwiches, wraps, salads or grain bowls.

🥬 With dinner:
Serve a small portion alongside chicken, fish, beans, potatoes or vegetables.

🥬 In salads:
Mix 1-2 tablespoons into a green salad for a tangy flavour.

🥬 On a baked potato:
Top with Sauerkraut and a little plain yoghurt or cottage cheese.

🥬 With soups or stews:
Stir a small amount in after cooking rather than boiling it, especially if you're trying to preserve live cultures.

🥬 As a snack:
Have a small serving with cucumber, carrots or on sourdough bread.

How much should you eat?

If you're new to fermented foods, start with 1-2 tablespoons a day and gradually increase according how you feel.
Some people experience temporary gas or bloating when introducing fermented foods.

TIP:
Don't heat sauerkraut excessively if your goal is to get the live cultures and keep it refrigerated.