SB Nutrition | Nutritionist | Oslo Brisbane NZ

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Green vegetable

NUTRITION

CAN BE CONFUSING

With so much complicated nutrition advice

around these days, it’s difficult to know what to trust.

That's where I can help.

I can help you take charge of your health

Stop fad dieting, and start creating lifelong healthier nutrition and lifestyle habits
My holistic approach considers your nutrition, lifestyle, stress levels, as well as emotional and behavioural aspects - helping you create sustainable, long-term changes
Tailored advice to suit your needs, health goals and lifestyle - not just a one-size-fits-all approach that doesn't understand how you live your life

Your gut and the microbes living there can do many amazing things!

👉🏼 Swipe to learn about some of the things they do to keep you happy and healthy.

Was there anything here that surprised you?

Your gut and the microbes living there can do many amazing things!

👉🏼 Swipe to learn about some of the things they do to keep you happy and healthy.

Was there anything here that surprised you?

Time for a little gut health chat!

It’s so important to understand how to interpret research, or at least to understand that research reported in the media may not include all the details of studies that are necessary for you to make an informed health decision.

Here’s a short chat about the research into the connections between the gut microbiota and some health conditions, and about the use of probiotics to improve symptoms of health conditions that are associated with gut microbiota dysbiosis (imbalance).

👉🏼 The main takeaways:

1 - We can’t conclude that the gut microbiota is definitely the cause of conditions such as autism or ADHD (I’m mentioning these specifically, as these are what I’ve been asked about a few times lately) because we don’t have enough research to be able to conclude this.

2 - Probiotics are not recommended for very young children, especially infants as the microbiota is still developing, and we’re not sure of the consequences of supplementing just one type of bacteria (even though it may be a beneficial bacteria strain, research suggest a diverse microbiota is most beneficial for good health - so we don’t want to have too many of just one type).

3 - Probiotics haven’t shown any benefit for otherwise healthy individuals (adults or children), but have shown positive effects for some health conditions. If you do want to try probiotics for a specific health condition, it’s important to use the strain and amount of bacteria, and for the duration of time shown in studies to produce benefits. If you’re unsure how to go about this, I recommend seeing a health professional with expertise in this area.

❗️ Note that when I’m discussing probiotics here, I’m referring to probiotics as a supplement, not beneficial bacteria we can get through fermented foods (I’m all for including these in the diet!) 😉

Time for a little gut health chat!

It’s so important to understand how to interpret research, or at least to understand that research reported in the media may not include all the details of studies that are necessary for you to make an informed health decision.

Here’s a short chat about the research into the connections between the gut microbiota and some health conditions, and about the use of probiotics to improve symptoms of health conditions that are associated with gut microbiota dysbiosis (imbalance).

👉🏼 The main takeaways:

1 - We can’t conclude that the gut microbiota is definitely the cause of conditions such as autism or ADHD (I’m mentioning these specifically, as these are what I’ve been asked about a few times lately) because we don’t have enough research to be able to conclude this.

2 - Probiotics are not recommended for very young children, especially infants as the microbiota is still developing, and we’re not sure of the consequences of supplementing just one type of bacteria (even though it may be a beneficial bacteria strain, research suggest a diverse microbiota is most beneficial for good health - so we don’t want to have too many of just one type).

3 - Probiotics haven’t shown any benefit for otherwise healthy individuals (adults or children), but have shown positive effects for some health conditions. If you do want to try probiotics for a specific health condition, it’s important to use the strain and amount of bacteria, and for the duration of time shown in studies to produce benefits. If you’re unsure how to go about this, I recommend seeing a health professional with expertise in this area.

❗️ Note that when I’m discussing probiotics here, I’m referring to probiotics as a supplement, not beneficial bacteria we can get through fermented foods (I’m all for including these in the diet!) 😉

What do I actually do as a nutritionist?
Lots of different things, actually!

Here’s a little snapshot of many of the different things I do - it differs a lot day to day (which is one of the reasons I really enjoy what I do!).

• 1-1 consultations
• answer nutrition questions
• develop recipes
• create nutrition content including booklets and videos
• help with nutrition information for product packaging

I also hold seminars, cooking workshops and demonstrations, and have run a team-building event or two 😉

What do I actually do as a nutritionist?
Lots of different things, actually!

Here’s a little snapshot of many of the different things I do - it differs a lot day to day (which is one of the reasons I really enjoy what I do!).

• 1-1 consultations
• answer nutrition questions
• develop recipes
• create nutrition content including booklets and videos
• help with nutrition information for product packaging

I also hold seminars, cooking workshops and demonstrations, and have run a team-building event or two 😉

Do you experience cravings for sweet foods in the evening?

This has come up regularly in consultations lately, so thought I’d share some tips as some of you might be experiencing the same challenge 😊

Several factors can play a role in this situation, if you can find the underlying cause then you can come up with a plan to tackle this effectively.
Some main factors that can influence cravings:

👉🏼 Habit: if you eat something sweet after dinner every day, or while you’re watching tv, your brain will create an association between these two.
-> try breaking the connection by doing a different activity that you don’t associate with snacks, or pre-prepare some healthier alternatives to make it easier for you to choose these instead

👉🏼 Emotional eating: sometimes we eat when we’re bored, sad, even when we’re happy in some cases. This is very individual, and food is linked to different emotions for different people.
-> try to uncover what you’re feeling, and find another way to deal with the emotion - speak with a friend or family member, take time out to destress, go for a walk, do an activity you find calming

👉🏼 What you’ve eaten earlier in the day: fat and protein contribute to feelings of satiety (fullness), so it’s important to include good sources of these in each meal. What you eat (or don’t eat!) earlier in the day can have follow-on impacts later on.
- aim to include good sources of fat and protein in each meal, and go for complex (whole grain) carbohydrates instead of refined sugars

👉🏼 Lack of quality sleep: sleep impacts levels of hunger and satiety hormones (ghrelin and leptin), and lack of sleep can make us hungrier, and more likely to choose foods that are energy-rich (for example high in sugar and/or fat).
-> focus on factors that can impact sleep quality such as limiting caffeine and alcohol intake, reducing stress, and avoid use of screens for at least 1hr before bedtime.

❓Unsure which of these are behind your cravings? Try a food diary to help you find a pattern, note down also HOW you’re feeling (emotions), WHERE you are, and any other details about your physical and mental situation that may be contributing to your food choices.

Do you experience cravings for sweet foods in the evening?

This has come up regularly in consultations lately, so thought I’d share some tips as some of you might be experiencing the same challenge 😊

Several factors can play a role in this situation, if you can find the underlying cause then you can come up with a plan to tackle this effectively.
Some main factors that can influence cravings:

👉🏼 Habit: if you eat something sweet after dinner every day, or while you’re watching tv, your brain will create an association between these two.
-> try breaking the connection by doing a different activity that you don’t associate with snacks, or pre-prepare some healthier alternatives to make it easier for you to choose these instead

👉🏼 Emotional eating: sometimes we eat when we’re bored, sad, even when we’re happy in some cases. This is very individual, and food is linked to different emotions for different people.
-> try to uncover what you’re feeling, and find another way to deal with the emotion - speak with a friend or family member, take time out to destress, go for a walk, do an activity you find calming

👉🏼 What you’ve eaten earlier in the day: fat and protein contribute to feelings of satiety (fullness), so it’s important to include good sources of these in each meal. What you eat (or don’t eat!) earlier in the day can have follow-on impacts later on.
- aim to include good sources of fat and protein in each meal, and go for complex (whole grain) carbohydrates instead of refined sugars

👉🏼 Lack of quality sleep: sleep impacts levels of hunger and satiety hormones (ghrelin and leptin), and lack of sleep can make us hungrier, and more likely to choose foods that are energy-rich (for example high in sugar and/or fat).
-> focus on factors that can impact sleep quality such as limiting caffeine and alcohol intake, reducing stress, and avoid use of screens for at least 1hr before bedtime.

❓Unsure which of these are behind your cravings? Try a food diary to help you find a pattern, note down also HOW you’re feeling (emotions), WHERE you are, and any other details about your physical and mental situation that may be contributing to your food choices.

Although nutrition and gut health trends and fads appear year round, they’re often more aggressively promoted at the start of a new year.

Research in the field of gut health and the microbiota is still relatively new and exciting things are emerging all the time, but there are quite a few trends and products out there that just don’t have enough evidence to back them up at this stage.
Until we do have good evidence to show that these are actually beneficial (and most importantly, not harmful!), then it might be worth passing on these for now, and instead spend your money on something that we do know has a positive effect on health and the gut microbiota (fermented and plant foods).

Here are a few popular trends and fads related to gut health to look out for.

Although nutrition and gut health trends and fads appear year round, they’re often more aggressively promoted at the start of a new year.

Research in the field of gut health and the microbiota is still relatively new and exciting things are emerging all the time, but there are quite a few trends and products out there that just don’t have enough evidence to back them up at this stage.
Until we do have good evidence to show that these are actually beneficial (and most importantly, not harmful!), then it might be worth passing on these for now, and instead spend your money on something that we do know has a positive effect on health and the gut microbiota (fermented and plant foods).

Here are a few popular trends and fads related to gut health to look out for.

If you’re new here - hi and welcome!👋🏼 I’m so pleased you’re here 😊

I’m Sandra, a nutritionist currently based in Oslo - but I’m actually from New Zealand and have also lived a reasonable chunk of my life in Australia (Brisbane/Gold Coast).

I have a bachelor degree in Public Health Nutrition and master degree in Human Nutrition. I have a passion for all things gut health in particular, but also specialise in women’s health and nutrition for kids (I also have two little ones of my own ❤️). I’m also really interested in the behavioural side of nutrition (and believe this is so important!) - the ‘why’ behind our food choices and eating behaviours, so I’m currently taking a short psychology class to learn more about this.

👉🏼 My main aim though is to just help as many of you as I can to create healthier nutrition and lifestyle habits so you can live as much as possible of your life healthy and happy.

I really love my job, as what I do is really diverse:
I hold individual consultations, seminars, cooking demonstrations and interactive workshops, help with nutrition information for food products, create nutrition content and recipes for other businesses.
I also help with various things @Barnematbyen and @Merogmindre, and have contributed nutrition and recipe videos for @Dribblrapp.

You might notice I don’t ever promote fad diets, or any one specific way of eating for everybody - this is because we’re all different, so what suits one person might not be right for you, your lifestyle, preferences, economy, beliefs or customs.

I really hope you find my content helpful, and I’d love to hear from you if there’s something in particular you’d like to see more of here 😊

If you’re new here - hi and welcome!👋🏼 I’m so pleased you’re here 😊

I’m Sandra, a nutritionist currently based in Oslo - but I’m actually from New Zealand and have also lived a reasonable chunk of my life in Australia (Brisbane/Gold Coast).

I have a bachelor degree in Public Health Nutrition and master degree in Human Nutrition. I have a passion for all things gut health in particular, but also specialise in women’s health and nutrition for kids (I also have two little ones of my own ❤️). I’m also really interested in the behavioural side of nutrition (and believe this is so important!) - the ‘why’ behind our food choices and eating behaviours, so I’m currently taking a short psychology class to learn more about this.

👉🏼 My main aim though is to just help as many of you as I can to create healthier nutrition and lifestyle habits so you can live as much as possible of your life healthy and happy.

I really love my job, as what I do is really diverse:
I hold individual consultations, seminars, cooking demonstrations and interactive workshops, help with nutrition information for food products, create nutrition content and recipes for other businesses.
I also help with various things @Barnematbyen and @Merogmindre, and have contributed nutrition and recipe videos for @Dribblrapp.

You might notice I don’t ever promote fad diets, or any one specific way of eating for everybody - this is because we’re all different, so what suits one person might not be right for you, your lifestyle, preferences, economy, beliefs or customs.

I really hope you find my content helpful, and I’d love to hear from you if there’s something in particular you’d like to see more of here 😊

Supporting your health and wellbeing during stressful periods

The lead up to the holidays can be a stressful time, with kids that pick up all kinds of illnesses from kindy, events, work, study, travel, plus shopping and preparing for Christmas - as well as all the everyday things that somehow have to get done!

Often during times when there’s a lot on my to-do list it’s easy to let the fundamentals of wellbeing slide to prioritise other things (particularly where I feel an obligation to others, this often gets priority).

I’ve learned though the hard way though, that not taking care of myself and keeping up with my wellbeing basics means I’ll lose out in the long run - especially at this time of year when there are lots of illnesses going around! I don’t have time to be run down and sick, so this time I’m trying to prioritise my own health and wellbeing.

Here’s what I’m doing to keep up my basis healthy routines this month:

👉🏼 Eating mainly minimally-processed foods and aiming for my 30+ plants a week

👉🏼 Including fermented foods to help keep my gut microbes happy

👉🏼 Taking time out for calming activities or even just some deep breathing to help reduce my stress levels (which are pretty high some days!)

👉🏼 Getting in some sort of physical activity each day (even if it’s just the 30min walk to kindy!)

😴 Sleep - not quite optimal yet, as we’re having some sleep challenges with mini - but I’m trying hard to focus on getting as much sleep as I can, and limiting things like caffeine that could impact my sleep further.

What are your self-care non-negotiables during busy and stressful times?

#healthyholidays #healthbasics #wellbeing #selfcare #guthealth #digestivehealth #nutrition #guthealthnutritionist #helsebasics #velvære #tarmhelse #fordøyelse #ernæring

Supporting your health and wellbeing during stressful periods

The lead up to the holidays can be a stressful time, with kids that pick up all kinds of illnesses from kindy, events, work, study, travel, plus shopping and preparing for Christmas - as well as all the everyday things that somehow have to get done!

Often during times when there’s a lot on my to-do list it’s easy to let the fundamentals of wellbeing slide to prioritise other things (particularly where I feel an obligation to others, this often gets priority).

I’ve learned though the hard way though, that not taking care of myself and keeping up with my wellbeing basics means I’ll lose out in the long run - especially at this time of year when there are lots of illnesses going around! I don’t have time to be run down and sick, so this time I’m trying to prioritise my own health and wellbeing.

Here’s what I’m doing to keep up my basis healthy routines this month:

👉🏼 Eating mainly minimally-processed foods and aiming for my 30+ plants a week

👉🏼 Including fermented foods to help keep my gut microbes happy

👉🏼 Taking time out for calming activities or even just some deep breathing to help reduce my stress levels (which are pretty high some days!)

👉🏼 Getting in some sort of physical activity each day (even if it’s just the 30min walk to kindy!)

😴 Sleep - not quite optimal yet, as we’re having some sleep challenges with mini - but I’m trying hard to focus on getting as much sleep as I can, and limiting things like caffeine that could impact my sleep further.

What are your self-care non-negotiables during busy and stressful times?

#healthyholidays #healthbasics #wellbeing #selfcare #guthealth #digestivehealth #nutrition #guthealthnutritionist #helsebasics #velvære #tarmhelse #fordøyelse #ernæring

I’m officially in the midst of the end-of-year busy times, and trying to juggle a few different projects as well as the usual day-to-day and holiday preparations.

One of the things I’ve been working on is a little project to help out those of you who experience gut issues but aren’t quite sure where to start, or perhaps don’t have the time or can’t afford to see a nutritionist 1-1. I’ll be sharing more about this closer to the time, but in the meantime, if you’d like to be first to find out you can join my email list (as a little ‘thank you’ for subscribing, those on my mailing list are first to know when I release new resources, recipes, blog posts and events - see the link in my bio for more information 😉).

Keep your eyes out also for a little freebie that will be popping up a little later this month….

#GutHealth #DigestiveHealth #microbiota #gutmicrobiota #loveyourgut #nutrition #guthealthnutritionist #tarmhelse #fordøyelse #ernæring #mikrobiota #tarmmikrobiota #tarmflora

I’m officially in the midst of the end-of-year busy times, and trying to juggle a few different projects as well as the usual day-to-day and holiday preparations.

One of the things I’ve been working on is a little project to help out those of you who experience gut issues but aren’t quite sure where to start, or perhaps don’t have the time or can’t afford to see a nutritionist 1-1. I’ll be sharing more about this closer to the time, but in the meantime, if you’d like to be first to find out you can join my email list (as a little ‘thank you’ for subscribing, those on my mailing list are first to know when I release new resources, recipes, blog posts and events - see the link in my bio for more information 😉).

Keep your eyes out also for a little freebie that will be popping up a little later this month….

#GutHealth #DigestiveHealth #microbiota #gutmicrobiota #loveyourgut #nutrition #guthealthnutritionist #tarmhelse #fordøyelse #ernæring #mikrobiota #tarmmikrobiota #tarmflora

After some inspiration for next week’s meal planning?
This Mediterranean-style lamb with tzatziki and pita is a lot easier to make than it looks. We also make this one with chicken instead of lamb, or a meat-free option like haloumi would also work well.

You can find the recipe via the ‘Recipes’ link in my bio 👆🏼

Have a great weekend everyone!

After some inspiration for next week’s meal planning?
This Mediterranean-style lamb with tzatziki and pita is a lot easier to make than it looks. We also make this one with chicken instead of lamb, or a meat-free option like haloumi would also work well.

You can find the recipe via the ‘Recipes’ link in my bio 👆🏼

Have a great weekend everyone!

Here’s something that might surprise you: even though your gut microbiota (GM) matures to resemble your adult GM by the time you’re 3 years old, it can still change throughout your life.

Your GM changes constantly, influenced by factors like your diet, sleep, stress, illness, antibiotics, and even the environment you live in. Different stages of life also produce changes in your GM, particularly for women.

It’s thought that these changes may be influenced by changes in hormones, which produces changes in the types of microbes present in your GM.

👧🏽 During puberty the GM becomes more “adult-like” in girls, but not in boys. Some evidence also suggests that use of certain antibiotics before age 10 might even influence the timing of puberty.

🤰🏽 Changes in the GM also occur during pregnancy, believed to be due to changes in immune function and oestrogen and progesterone levels. Some studies have found associations between dysbiosis (imbalance) in the GM and pregnancy complications such as gestational diabetes and pre-eclampsia.

👩🏼‍🦳 The drop in hormones (particularly oestrogen) that occurs with menopause is thought to impact GM diversity, which may increase risk for certain lifestyle diseases such as diabetes and heart disease.

As your GM is constantly evolving throughout life and can impact many aspects of physical and mental health, it’s important to focus on keeping it happy and healthy.
Also, if you do experience gut symptoms around these life stages it could be a sign that your gut and GM need a little more attention - check out my Gut Health highlight or earlier posts for tips on what you can do to support your gut health.

Here’s something that might surprise you: even though your gut microbiota (GM) matures to resemble your adult GM by the time you’re 3 years old, it can still change throughout your life.

Your GM changes constantly, influenced by factors like your diet, sleep, stress, illness, antibiotics, and even the environment you live in. Different stages of life also produce changes in your GM, particularly for women.

It’s thought that these changes may be influenced by changes in hormones, which produces changes in the types of microbes present in your GM.

👧🏽 During puberty the GM becomes more “adult-like” in girls, but not in boys. Some evidence also suggests that use of certain antibiotics before age 10 might even influence the timing of puberty.

🤰🏽 Changes in the GM also occur during pregnancy, believed to be due to changes in immune function and oestrogen and progesterone levels. Some studies have found associations between dysbiosis (imbalance) in the GM and pregnancy complications such as gestational diabetes and pre-eclampsia.

👩🏼‍🦳 The drop in hormones (particularly oestrogen) that occurs with menopause is thought to impact GM diversity, which may increase risk for certain lifestyle diseases such as diabetes and heart disease.

As your GM is constantly evolving throughout life and can impact many aspects of physical and mental health, it’s important to focus on keeping it happy and healthy.
Also, if you do experience gut symptoms around these life stages it could be a sign that your gut and GM need a little more attention - check out my Gut Health highlight or earlier posts for tips on what you can do to support your gut health.

Although we should limit antibiotic use as much as possible, there may be times when you might need to take antibiotics to treat an illness.

One reason we need to only use antibiotics when really necessary is that they disrupt the balance of your gut microbiome, and wipe out not only the harmful bacteria, but also beneficial ones. This can give side-effects such as diarrhoea, gas, cramps, and nausea. Bacteria types that are most affected by antibiotics include those that ferment fibre and polyphenols, produce vitamins, regulate your immune system, and maintain your gut barrier to protect against pathogens.

If you do need to take antibiotics, it’s important to restore the balance in your gut microbiota to keep pathogenic bacteria under control and avoid an overgrowth of these types.
Here are a few things you can do:

🧅 Prebiotics: prebiotic fibre may promote growth of beneficial gut microbes, boost production of short-chain fatty acids, and help prevent growth of pathogenic bacteria.
Eat plenty of plant foods as these are rich in fibre, particularly foods like garlic, onions, asparagus or leek, which contain prebiotic fibre.

💊 Probiotics: some probiotics have been shown to prevent antibiotic-associated diarrhoea in adults and children (particularly Saccharomyces boulardii and Lacticaseibacillus rhamnosus GG). For best results probiotics should be taken when starting antibiotics, and although the best duration for gut microbiota recovery is still unknown, most trials continued probiotics for a week after finishing the antibiotics.

🥛 Fermented foods: foods such as yoghurt, kefir, kimchi and sauerkraut also contain live bacteria which may help restore the gut microbiota.

🧘🏽‍♀️Other general lifestyle habits including reducing stress, prioritising sleep and physical activity, and avoiding ultra-processed foods are also important to support the health of your gut microbiota (check out my Gut Health highlight for more on these 👆🏼).

Restoring your gut microbiota after antibiotics is essential for your overall health — look after your gut, and it will look after you!

Although we should limit antibiotic use as much as possible, there may be times when you might need to take antibiotics to treat an illness.

One reason we need to only use antibiotics when really necessary is that they disrupt the balance of your gut microbiome, and wipe out not only the harmful bacteria, but also beneficial ones. This can give side-effects such as diarrhoea, gas, cramps, and nausea. Bacteria types that are most affected by antibiotics include those that ferment fibre and polyphenols, produce vitamins, regulate your immune system, and maintain your gut barrier to protect against pathogens.

If you do need to take antibiotics, it’s important to restore the balance in your gut microbiota to keep pathogenic bacteria under control and avoid an overgrowth of these types.
Here are a few things you can do:

🧅 Prebiotics: prebiotic fibre may promote growth of beneficial gut microbes, boost production of short-chain fatty acids, and help prevent growth of pathogenic bacteria.
Eat plenty of plant foods as these are rich in fibre, particularly foods like garlic, onions, asparagus or leek, which contain prebiotic fibre.

💊 Probiotics: some probiotics have been shown to prevent antibiotic-associated diarrhoea in adults and children (particularly Saccharomyces boulardii and Lacticaseibacillus rhamnosus GG). For best results probiotics should be taken when starting antibiotics, and although the best duration for gut microbiota recovery is still unknown, most trials continued probiotics for a week after finishing the antibiotics.

🥛 Fermented foods: foods such as yoghurt, kefir, kimchi and sauerkraut also contain live bacteria which may help restore the gut microbiota.

🧘🏽‍♀️Other general lifestyle habits including reducing stress, prioritising sleep and physical activity, and avoiding ultra-processed foods are also important to support the health of your gut microbiota (check out my Gut Health highlight for more on these 👆🏼).

Restoring your gut microbiota after antibiotics is essential for your overall health — look after your gut, and it will look after you!

This is one of my favourites for dinner (or lunch, if I have leftovers) during the chilly months. For my non-Kiwi followers, kumara is what we call sweet potato in New Zealand 😉 You can also swap out the kumara/sweet potato with pumpkin.

👉🏼 You can find the recipe via the ‘Recipes’ link in my bio.

I’d love to hear if you try this one - let me know what you think!

This is one of my favourites for dinner (or lunch, if I have leftovers) during the chilly months. For my non-Kiwi followers, kumara is what we call sweet potato in New Zealand 😉 You can also swap out the kumara/sweet potato with pumpkin.

👉🏼 You can find the recipe via the ‘Recipes’ link in my bio.

I’d love to hear if you try this one - let me know what you think!

Winter’s almost here for us in the Northern Hemisphere, which means it’s also time for “germ season” 🫣 If you have little ones, it can feel like a never-ending round of illnesses, so now is a great time to focus on ways you can support your immune health.

While probiotics aren’t typically recommended for healthy individuals, some studies suggest they may help reduce respiratory tract infections (RTIs) in kids. Several trials have shown probiotics to be more effective than a placebo or no treatment, with one study seeing a 28% reduction in acute RTIs, and another noting a 41% decrease in antibiotic use for RTIs. These studies mostly used milk-based probiotics (like yogurt) over a period of at least three months.

More research is needed before we can give definite recommendations for probiotics to prevent RTIs, but in the meantime there’s generally a low risk with trying probiotics if you wish to do so.

👉🏼 Keep in mind: It’s not recommended to give probiotics regularly to children under 3, as their gut microbiota is still developing, and we don’t yet know the implications of introducing a specific bacteria strain to an immature microbiota.
Choosing the right strain also matters: studies that saw benefits for RTIs in children mainly used Lacticaseibacillus rhamnosus GG. If you decide to try probiotics, it’s important to choose the right strain, amount, and make sure you take them for the amount of time that the research has shown to give positive effects.

Beyond probiotics, there are other ways you can support your immune system:

🥗 Eat a diet rich in plants and prebiotic fibre
🥛 Include fermented foods like yoghurt, kefir, kimchi, and sauerkraut
🫧 Follow good hygiene practices like regular handwashing
💊 Only use antibiotics and antibacterial products when really necessary, as these can disturb your gut microbiota

📑 Zhao Y, Dong BR, Hao Q. Probiotics for preventing acute upper respiratory tract infections. Cochrane Database Syst Rev. 2022 Aug 24;8(8):CD006895. doi: 10.1002/14651858.CD006895.pub4. PMID: 36001877; PMCID: PMC9400717

Winter’s almost here for us in the Northern Hemisphere, which means it’s also time for “germ season” 🫣 If you have little ones, it can feel like a never-ending round of illnesses, so now is a great time to focus on ways you can support your immune health.

While probiotics aren’t typically recommended for healthy individuals, some studies suggest they may help reduce respiratory tract infections (RTIs) in kids. Several trials have shown probiotics to be more effective than a placebo or no treatment, with one study seeing a 28% reduction in acute RTIs, and another noting a 41% decrease in antibiotic use for RTIs. These studies mostly used milk-based probiotics (like yogurt) over a period of at least three months.

More research is needed before we can give definite recommendations for probiotics to prevent RTIs, but in the meantime there’s generally a low risk with trying probiotics if you wish to do so.

👉🏼 Keep in mind: It’s not recommended to give probiotics regularly to children under 3, as their gut microbiota is still developing, and we don’t yet know the implications of introducing a specific bacteria strain to an immature microbiota.
Choosing the right strain also matters: studies that saw benefits for RTIs in children mainly used Lacticaseibacillus rhamnosus GG. If you decide to try probiotics, it’s important to choose the right strain, amount, and make sure you take them for the amount of time that the research has shown to give positive effects.

Beyond probiotics, there are other ways you can support your immune system:

🥗 Eat a diet rich in plants and prebiotic fibre
🥛 Include fermented foods like yoghurt, kefir, kimchi, and sauerkraut
🫧 Follow good hygiene practices like regular handwashing
💊 Only use antibiotics and antibacterial products when really necessary, as these can disturb your gut microbiota

📑 Zhao Y, Dong BR, Hao Q. Probiotics for preventing acute upper respiratory tract infections. Cochrane Database Syst Rev. 2022 Aug 24;8(8):CD006895. doi: 10.1002/14651858.CD006895.pub4. PMID: 36001877; PMCID: PMC9400717

Here are a few things I do regularly to help keep my gut healthy

👉🏼 Eat as many plant foods as I can
Research suggests that 30+ different types of plant foods per week helps maintain a diverse gut microbiota.
I don’t always reach this number, but I keep it in mind and add in extra plants wherever I can: sprinkling nuts + seeds on porridge, salads or smoothie bowls; replacing some or all of the meat in stews, bolognese or curries with beans, lentils or chickpeas; having an extra serve of fruit or veg on the side of meals or as snacks 😊

👉🏼 Include fermented foods in my diet
Fermented foods contain live microbes that may help increase the amount of beneficial microbes in the gut.
After having all my fermented friends on stand-by in the fridge for a while, I’m now getting back into making my own fermented foods. Currently in progress: kombucha, spelt sourdough, and sauerkraut 😋

👉🏼 Include regular physical activity
Life is a bit busy these days so I don’t have time for long workouts, but find time for some activity each day:
a 15-minute workout at home, a 5k run around the neighbourhood, my local Parkrun on the weekends + plenty of incidental activity as I choose to walk to the store when buying groceries (bonus weight training on the way up to our 3rd floor apartment 😉) and to + from kindy pickup.

👉🏼 Reduce my stress levels as much as I can
As a parent that’s also running a business and studying this isn’t always easy. Over the past couple of years I’ve noticed just how much stress impacts my gut and worsens symptoms, so if I notice this happening I know it’s time to focus more on reducing stress. I try to reduce my “to-dos”, and get in some calming activity with a short yoga session 1-2 times a week (my favourite is Yoga with Adriene 😉).

👉🏼 Being conscious of things that could negatively affect my microbiota
This includes avoiding unnecessary use of antibiotics and antibacterial products (❗️There are definitely situations when these are necessary, so I don’t avoid them completely, only if they’re not necessary).

Here are a few things I do regularly to help keep my gut healthy

👉🏼 Eat as many plant foods as I can
Research suggests that 30+ different types of plant foods per week helps maintain a diverse gut microbiota.
I don’t always reach this number, but I keep it in mind and add in extra plants wherever I can: sprinkling nuts + seeds on porridge, salads or smoothie bowls; replacing some or all of the meat in stews, bolognese or curries with beans, lentils or chickpeas; having an extra serve of fruit or veg on the side of meals or as snacks 😊

👉🏼 Include fermented foods in my diet
Fermented foods contain live microbes that may help increase the amount of beneficial microbes in the gut.
After having all my fermented friends on stand-by in the fridge for a while, I’m now getting back into making my own fermented foods. Currently in progress: kombucha, spelt sourdough, and sauerkraut 😋

👉🏼 Include regular physical activity
Life is a bit busy these days so I don’t have time for long workouts, but find time for some activity each day:
a 15-minute workout at home, a 5k run around the neighbourhood, my local Parkrun on the weekends + plenty of incidental activity as I choose to walk to the store when buying groceries (bonus weight training on the way up to our 3rd floor apartment 😉) and to + from kindy pickup.

👉🏼 Reduce my stress levels as much as I can
As a parent that’s also running a business and studying this isn’t always easy. Over the past couple of years I’ve noticed just how much stress impacts my gut and worsens symptoms, so if I notice this happening I know it’s time to focus more on reducing stress. I try to reduce my “to-dos”, and get in some calming activity with a short yoga session 1-2 times a week (my favourite is Yoga with Adriene 😉).

👉🏼 Being conscious of things that could negatively affect my microbiota
This includes avoiding unnecessary use of antibiotics and antibacterial products (❗️There are definitely situations when these are necessary, so I don’t avoid them completely, only if they’re not necessary).

Looking for quick, easy dinner ideas for the coming week?

I’ve never really been a fan of tomato soup, but after Little SB was served it at kindy (and liked it, no less!), I decided it was time to add it to our dinner repertoire at home. It’s actually much better than I expected (my previous experiences with tomato soup were limited to the cup-a-soup packet type I tried as a child), and was easy to make and really filling!

👉🏼 You can find the recipe via the ‘Recipes’ link in my bio.

I’d love to hear if you try this one - let me know what you think!

😉 Keep an eye out for more recipes to come, I’ve finally managed to get some time in the kitchen to test out a few new ones

Looking for quick, easy dinner ideas for the coming week?

I’ve never really been a fan of tomato soup, but after Little SB was served it at kindy (and liked it, no less!), I decided it was time to add it to our dinner repertoire at home. It’s actually much better than I expected (my previous experiences with tomato soup were limited to the cup-a-soup packet type I tried as a child), and was easy to make and really filling!

👉🏼 You can find the recipe via the ‘Recipes’ link in my bio.

I’d love to hear if you try this one - let me know what you think!

😉 Keep an eye out for more recipes to come, I’ve finally managed to get some time in the kitchen to test out a few new ones

🧠 Did you know your gut and brain are constantly communicating with each other?

This connection, known as the gut-brain axis, plays a key role in regulating mood, mental health, and cognitive function.

With poor mental health on the rise - around 1 in 8 people globally live with mental health disorders such as depression or anxiety - it’s more important than ever to prioritise our mental wellbeing.
Although diet and lifestyle changes are by no means a cure, research shows they may improve symptoms and reduce the risk of developing some mental illnesses.

Studies have found a link between ultra-processed foods and poor mental health, while minimally-processed, nutrient-rich diets (like the Mediterranean diet) are associated with improved mood and mental health. The gut microbiota also plays a role, as gut bacteria produce neurotransmitters and short-chain fatty acids which regulate gut-brain communication.

A few things you can do to improve your gut health and mental health:

🥗 Focus on a minimally-processed diet: Eat a diet rich in plants including vegetables, fruit, legumes, wholegrains, nuts and seeds, and extra virgin olive oil.

🍣 Include omega-3-rich foods: Good sources include oily fish like salmon, flaxseeds, chia, hemp seeds, and walnuts.

🏃🏽‍♀️ It’s not just diet that matters: Other lifestyle factors including regular physical activity, stress reduction, quality sleep, and connecting with others over meals can also have positive effects on mental health.

🧠 Did you know your gut and brain are constantly communicating with each other?

This connection, known as the gut-brain axis, plays a key role in regulating mood, mental health, and cognitive function.

With poor mental health on the rise - around 1 in 8 people globally live with mental health disorders such as depression or anxiety - it’s more important than ever to prioritise our mental wellbeing.
Although diet and lifestyle changes are by no means a cure, research shows they may improve symptoms and reduce the risk of developing some mental illnesses.

Studies have found a link between ultra-processed foods and poor mental health, while minimally-processed, nutrient-rich diets (like the Mediterranean diet) are associated with improved mood and mental health. The gut microbiota also plays a role, as gut bacteria produce neurotransmitters and short-chain fatty acids which regulate gut-brain communication.

A few things you can do to improve your gut health and mental health:

🥗 Focus on a minimally-processed diet: Eat a diet rich in plants including vegetables, fruit, legumes, wholegrains, nuts and seeds, and extra virgin olive oil.

🍣 Include omega-3-rich foods: Good sources include oily fish like salmon, flaxseeds, chia, hemp seeds, and walnuts.

🏃🏽‍♀️ It’s not just diet that matters: Other lifestyle factors including regular physical activity, stress reduction, quality sleep, and connecting with others over meals can also have positive effects on mental health.

👩🏽‍🍼 World Breastfeeding Week 👩🏽‍🍼

Did you know that breastfeeding plays an important role in baby’s gut health?
I know firsthand that breastfeeding isn’t always easy, but if you are able to breastfeed (no matter how much or how long), this can have a number of benefits for baby, especially for baby’s gut.

Breastmilk contains a special type of prebiotic called Human Milk Oligosaccharides, which feed the beneficial bacteria in baby’s gut, helping to establish a healthy gut microbiota.

It also contains antibodies for illnesses that mum has been exposed to, which are transferred through breastmilk and help protect baby from infections.

In addition to these beneficial microbes that baby receives through breastmilk, breastfeeding itself can also contribute bacteria to baby’s gut microbiota, as microbes are transferred to baby from mum’s skin during feeding.

If you’re breastfeeding, eating a diet rich in plant foods and including fermented foods will not only support your gut, but will help you pass on beneficial microbes to support baby’s gut as well.

👩🏽‍🍼 World Breastfeeding Week 👩🏽‍🍼

Did you know that breastfeeding plays an important role in baby’s gut health?
I know firsthand that breastfeeding isn’t always easy, but if you are able to breastfeed (no matter how much or how long), this can have a number of benefits for baby, especially for baby’s gut.

Breastmilk contains a special type of prebiotic called Human Milk Oligosaccharides, which feed the beneficial bacteria in baby’s gut, helping to establish a healthy gut microbiota.

It also contains antibodies for illnesses that mum has been exposed to, which are transferred through breastmilk and help protect baby from infections.

In addition to these beneficial microbes that baby receives through breastmilk, breastfeeding itself can also contribute bacteria to baby’s gut microbiota, as microbes are transferred to baby from mum’s skin during feeding.

If you’re breastfeeding, eating a diet rich in plant foods and including fermented foods will not only support your gut, but will help you pass on beneficial microbes to support baby’s gut as well.

Do you experience bloating when you fly?

Air pressure changes inside the plane cabin can cause gas in your body to expand, leading to a feeling of fullness or uncomfortable bloating.

Sitting for long periods can also slow down digestion and movement of gas through your gut, and the types of foods and drinks you consume can also contribute to bloating - especially carbonated drinks, fibre-rich foods (such as prebiotic or FODMAP foods), as well as chewing gum (which leads to swallowing more air).

Here are a few tips you can try to reduce bloating next time you fly:

💦 Drink plenty of water

🚶🏽‍♀️ Get up and walk around the cabin as much as possible

🍽️ Reduce fibre-rich foods (particularly FODMAP foods) the day before you fly, as these can give increased gas production (make sure you reintroduce them afterwards though, as these foods are important for a healthy gut microbiota!)

🥤 Avoid fizzy drinks and chewing gum as these can contribute to extra air intake

🍔 Finding good quality food at the airport and onboard flights can be really tricky, but where possible, try to limit ultra-processed foods, as these can contain ingredients (such as sweeteners) that cause bloating in some people.
👉🏼 These days airports do often have some better food alternatives, but you can also pack your own food just in case.

Also - if you do tend to experience bloating when flying, wearing loose, comfortable clothing may help 😉

Happy travels! ✈️

📷: Pexels/Anna Shvets

Do you experience bloating when you fly?

Air pressure changes inside the plane cabin can cause gas in your body to expand, leading to a feeling of fullness or uncomfortable bloating.

Sitting for long periods can also slow down digestion and movement of gas through your gut, and the types of foods and drinks you consume can also contribute to bloating - especially carbonated drinks, fibre-rich foods (such as prebiotic or FODMAP foods), as well as chewing gum (which leads to swallowing more air).

Here are a few tips you can try to reduce bloating next time you fly:

💦 Drink plenty of water

🚶🏽‍♀️ Get up and walk around the cabin as much as possible

🍽️ Reduce fibre-rich foods (particularly FODMAP foods) the day before you fly, as these can give increased gas production (make sure you reintroduce them afterwards though, as these foods are important for a healthy gut microbiota!)

🥤 Avoid fizzy drinks and chewing gum as these can contribute to extra air intake

🍔 Finding good quality food at the airport and onboard flights can be really tricky, but where possible, try to limit ultra-processed foods, as these can contain ingredients (such as sweeteners) that cause bloating in some people.
👉🏼 These days airports do often have some better food alternatives, but you can also pack your own food just in case.

Also - if you do tend to experience bloating when flying, wearing loose, comfortable clothing may help 😉

Happy travels! ✈️

📷: Pexels/Anna Shvets

Before becoming a nutritionist, I worked a while in the travel industry. I still love to travel, these days though it’s less often, and a bit trickier with two little ones in tow!

Travel can sometimes impact gut function and cause bloating, diarrhoea or constipation. Changes in routine, time zone, new foods, or contaminated food or water can upset your gut, and impact your holiday.

Here are a few tips to help keep your gut happy while travelling:

👉🏼 Check travel advice for your destination - in places with risk of foodborne illness, avoid tap water, ice, and uncooked food. Street food can also be risky in some places, depending on hygiene standards.

👉🏼 Trying local foods is fun, but if you’re eating a lot of new foods or not eating the same nutritious diet you usually do at home, this could lead to constipation or diarrhoea.
For constipation: drink water, eat fiber-rich foods, include good fats, stay active, and try kiwifruit or prunes. For diarrhoea: focus on rehydration and replenishing electrolytes, and reduce fibre intake if you’re eating a lot

👉🏼 Eating at irregular times can also disturb gut function. The body digests nutrients more efficiently earlier in the day, so avoid eating late, and limit snacking between meals. Adjusting your watch and schedule as soon as you board the plane can also help get you in sync with local time quicker.

👉🏼 Cabin pressure can cause bloating on flights. Loose, comfortable clothing, and temporarily reducing your intake of foods rich in non-digestible fibre (prebiotic and FODMAP foods) and ultra-processed foods can help.

🛫 If you’re in the north - have a great summer holiday!

Before becoming a nutritionist, I worked a while in the travel industry. I still love to travel, these days though it’s less often, and a bit trickier with two little ones in tow!

Travel can sometimes impact gut function and cause bloating, diarrhoea or constipation. Changes in routine, time zone, new foods, or contaminated food or water can upset your gut, and impact your holiday.

Here are a few tips to help keep your gut happy while travelling:

👉🏼 Check travel advice for your destination - in places with risk of foodborne illness, avoid tap water, ice, and uncooked food. Street food can also be risky in some places, depending on hygiene standards.

👉🏼 Trying local foods is fun, but if you’re eating a lot of new foods or not eating the same nutritious diet you usually do at home, this could lead to constipation or diarrhoea.
For constipation: drink water, eat fiber-rich foods, include good fats, stay active, and try kiwifruit or prunes. For diarrhoea: focus on rehydration and replenishing electrolytes, and reduce fibre intake if you’re eating a lot

👉🏼 Eating at irregular times can also disturb gut function. The body digests nutrients more efficiently earlier in the day, so avoid eating late, and limit snacking between meals. Adjusting your watch and schedule as soon as you board the plane can also help get you in sync with local time quicker.

👉🏼 Cabin pressure can cause bloating on flights. Loose, comfortable clothing, and temporarily reducing your intake of foods rich in non-digestible fibre (prebiotic and FODMAP foods) and ultra-processed foods can help.

🛫 If you’re in the north - have a great summer holiday!

You’ve likely heard a lot about probiotics, but prebiotics are still unfamiliar to most people.

Probiotics help provide your gut with more beneficial bacteria, but these bacteria also need to eat in order to survive - this is where prebiotics come in. Prebiotics are a special type of fibre found in some plant foods that is shown to have positive effects on gut bacteria. We can’t digest prebiotic fibre, but certain gut bacteria can digest it by fermentation. This process produces energy for the bacteria and beneficial substances for your body - win-win all around!

Prebiotics can also be found as supplements or are sometimes added to food products, but as with probiotics, you don’t need to have a supplement - the easiest (and most cost-effective) way to increase your intake of prebiotics is to include plenty of plant foods in your diet. Foods like onion, garlic, leek, asparagus, fennel and legumes (beans, chickpeas etc) are all rich in prebiotic fibre.

Fun fact: Breastmilk contains ‘Human Milk Oligosaccharides’, a special type of prebiotics which helps establish baby’s gut microbiota 👶🏼

📷: Pexels/Karolina Grabowska

You’ve likely heard a lot about probiotics, but prebiotics are still unfamiliar to most people.

Probiotics help provide your gut with more beneficial bacteria, but these bacteria also need to eat in order to survive - this is where prebiotics come in. Prebiotics are a special type of fibre found in some plant foods that is shown to have positive effects on gut bacteria. We can’t digest prebiotic fibre, but certain gut bacteria can digest it by fermentation. This process produces energy for the bacteria and beneficial substances for your body - win-win all around!

Prebiotics can also be found as supplements or are sometimes added to food products, but as with probiotics, you don’t need to have a supplement - the easiest (and most cost-effective) way to increase your intake of prebiotics is to include plenty of plant foods in your diet. Foods like onion, garlic, leek, asparagus, fennel and legumes (beans, chickpeas etc) are all rich in prebiotic fibre.

Fun fact: Breastmilk contains ‘Human Milk Oligosaccharides’, a special type of prebiotics which helps establish baby’s gut microbiota 👶🏼

📷: Pexels/Karolina Grabowska

Microbiome mythbusting for World Microbiome Day

As research uncovers new insights about the microbiome, our understanding of the microbes living in and on our body is constantly evolving. Here are a few microbiome myths you might’ve heard:

👉🏼 The microbiota weighs about 1-2kg
When I first started in nutrition, it was believed that our total body nutrition weighed about the same as the brain. It’s now estimated that our total body microbiota actually weighs less than 500g, and the gut microbiota ~200g (about the weight of a mango) 🥭

👉🏼 We have more microbes than human cells
Previously it was thought that our microbes outnumbered our human cells by 10:1. Recent studies suggest it’s closer to 1:1, but may varying from person to person based on gender, age, body mass, and environment (urban vs rural)

👉🏼 The gut microbiota is colonised during birth
While some microbes are transferred from the mother during vaginal birth, few species actually persist into adulthood. Other factors such as genes, environment, diet, and antibiotics have a stronger influence on our gut microbiota.

👉🏼 The microbiome and microbiota are the same
Although they’re often used interchangeably, the microbiota refers to the microbe community, while the microbiome includes microbes, their genomes, and the surrounding environment.

Did any of these surprise you?

#feedyourmicrobes #worldmicrobiomeday

Microbiome mythbusting for World Microbiome Day

As research uncovers new insights about the microbiome, our understanding of the microbes living in and on our body is constantly evolving. Here are a few microbiome myths you might’ve heard:

👉🏼 The microbiota weighs about 1-2kg
When I first started in nutrition, it was believed that our total body nutrition weighed about the same as the brain. It’s now estimated that our total body microbiota actually weighs less than 500g, and the gut microbiota ~200g (about the weight of a mango) 🥭

👉🏼 We have more microbes than human cells
Previously it was thought that our microbes outnumbered our human cells by 10:1. Recent studies suggest it’s closer to 1:1, but may varying from person to person based on gender, age, body mass, and environment (urban vs rural)

👉🏼 The gut microbiota is colonised during birth
While some microbes are transferred from the mother during vaginal birth, few species actually persist into adulthood. Other factors such as genes, environment, diet, and antibiotics have a stronger influence on our gut microbiota.

👉🏼 The microbiome and microbiota are the same
Although they’re often used interchangeably, the microbiota refers to the microbe community, while the microbiome includes microbes, their genomes, and the surrounding environment.

Did any of these surprise you?

#feedyourmicrobes #worldmicrobiomeday

🫙 Ready to get fermenting?

• Sauerkraut
Save a few outer leaves from the cabbage, then thinly slice the rest.
Place in a bowl with salt and massage until the cabbage is very soft and you have enough liquid to cover the cabbage.
Transfer cabbage and liquid to the jar and use cabbage leaves to cover and press down until liquid is completely covering the cabbage.
Cover and store at room temperature, out of direct sunlight.
Open the jar each day to release any gas.
Check the sauerkraut after ~4 days - once it tastes ready (normally takes between 3-7 days depending on climate), store in the fridge for up to a few months.

• Kombucha
Add boiling water and tea to a large bowl and leave to brew for ~3-5 minutes (depending on type of tea).
Stir in sugar and leave to cool.
Pour cold tea into a jar, add the Scoby and ~¼ cup of
already brewed kombucha. Cover the jar using fabric and an elastic band.
Store at room temperature, out of direct sunlight for ~10-14 days. When ready, it shouldn’t taste too sweet, nor should it taste like vinegar.
Remove the Scoby and save some kombucha for your next batch.
Pour the rest into bottles and seal. Store for 3-4 days in a dark, cool area for the second ferment (this is when bubbles form), then transfer to the fridge.

• Kefir
Pour milk into the jar and carefully stir in kefir grains.
Loosely cover the jar with the lid and store at room temperature, out of direct sunlight. Taste after 24 hours to check if it’s done (it usually takes 24-48 hours depending on climate), if not you can leave it a little longer.
Once it’s finished, drain to remove the kefir grains (save for your next batch), then store in the fridge.

I’d love to hear how you go with your fermenting - let me know below!👇🏼

🫙 Ready to get fermenting?

• Sauerkraut
Save a few outer leaves from the cabbage, then thinly slice the rest.
Place in a bowl with salt and massage until the cabbage is very soft and you have enough liquid to cover the cabbage.
Transfer cabbage and liquid to the jar and use cabbage leaves to cover and press down until liquid is completely covering the cabbage.
Cover and store at room temperature, out of direct sunlight.
Open the jar each day to release any gas.
Check the sauerkraut after ~4 days - once it tastes ready (normally takes between 3-7 days depending on climate), store in the fridge for up to a few months.

• Kombucha
Add boiling water and tea to a large bowl and leave to brew for ~3-5 minutes (depending on type of tea).
Stir in sugar and leave to cool.
Pour cold tea into a jar, add the Scoby and ~¼ cup of
already brewed kombucha. Cover the jar using fabric and an elastic band.
Store at room temperature, out of direct sunlight for ~10-14 days. When ready, it shouldn’t taste too sweet, nor should it taste like vinegar.
Remove the Scoby and save some kombucha for your next batch.
Pour the rest into bottles and seal. Store for 3-4 days in a dark, cool area for the second ferment (this is when bubbles form), then transfer to the fridge.

• Kefir
Pour milk into the jar and carefully stir in kefir grains.
Loosely cover the jar with the lid and store at room temperature, out of direct sunlight. Taste after 24 hours to check if it’s done (it usually takes 24-48 hours depending on climate), if not you can leave it a little longer.
Once it’s finished, drain to remove the kefir grains (save for your next batch), then store in the fridge.

I’d love to hear how you go with your fermenting - let me know below!👇🏼

It’s been a busy week, so I’m still trying to catch up with what I’d planned to share here. In the meantime, here’s a little round-up of what’s been going on (a little SB Nutrition, and a little bit of other stuff 😉)

🛫 Went to a baptism, then off to Trondheim for a family birthday
🥳 SB Nutrition turned 7!
🇦🇺 Lunch with one of my besties, visiting all the way from Australia ❤️
🙌🏼 Meetings about an exciting upcoming work project
🤓 Getting back into work - answering customer queries for Barnematbyen, work planning for the rest of the year
🪴 One of the (many!) tactics I’ve been trying to introduce new foods to a neophobic Little SB - growing herbs together.
Status so far: worked as planned, he’s been picking and eating them straight off the plant almost every day - win! 🙌🏼

Have a fantastic weekend!

It’s been a busy week, so I’m still trying to catch up with what I’d planned to share here. In the meantime, here’s a little round-up of what’s been going on (a little SB Nutrition, and a little bit of other stuff 😉)

🛫 Went to a baptism, then off to Trondheim for a family birthday
🥳 SB Nutrition turned 7!
🇦🇺 Lunch with one of my besties, visiting all the way from Australia ❤️
🙌🏼 Meetings about an exciting upcoming work project
🤓 Getting back into work - answering customer queries for Barnematbyen, work planning for the rest of the year
🪴 One of the (many!) tactics I’ve been trying to introduce new foods to a neophobic Little SB - growing herbs together.
Status so far: worked as planned, he’s been picking and eating them straight off the plant almost every day - win! 🙌🏼

Have a fantastic weekend!

This week SB Nutrition celebrated another birthday (7 years) 🥳
Each year when this time comes around I reflect on how grateful (and lucky) I am that I get to work with what I love 🙏🏼
To all my clients, followers, friends and family, and the amazing businesses I get to work with - thank you! I really appreciate your support ❤️

This week SB Nutrition celebrated another birthday (7 years) 🥳
Each year when this time comes around I reflect on how grateful (and lucky) I am that I get to work with what I love 🙏🏼
To all my clients, followers, friends and family, and the amazing businesses I get to work with - thank you! I really appreciate your support ❤️

⭐️ Are fermented foods and probiotics the same?

Probiotics contain live microorganisms (particularly bacteria) that have been proven to provide a health benefit. Probiotics can support your gut microbiota by contributing beneficial bacteria that help with the jobs your gut bacteria normally perform, and by increasing numbers of beneficial bacteria to crowd out pathogenic bacteria.

🫙 Fermented foods are made by a fermentation process carried out by living microorganisms. This process helps preserve the food, and may make the food more easily digestible and increase availability of some nutrients. Although many fermented foods also contain live bacteria, they’re not necessarily probiotics: officially, a food or product needs to contain specific microbes for which there is scientific evidence showing health benefits.

🔬 Research shows that probiotics containing certain strains and amounts of bacteria may improve symptoms of some health conditions, particularly gut conditions and those associated with a gut microbiota imbalance. They may also help support immune function, and reduce bacterial infections and antibiotic-related diarrhoea.
There’s no evidence though that probiotics provide any benefit if you’re otherwise healthy - in this case, it’s better to save yourself some money (probiotics can be pricey!) and try instead to include some fermented foods in your diet.

You should be able to find some fermented foods (eg. yoghurt, kefir, kimchi, kombucha, sauerkraut) at your supermarket or health store. Tip: check the label to make sure the product is actually fermented and not just pickled, and that it hasn’t been pasteurised after fermenting (this will destroy the live bacteria).
Otherwise it’s also easy to make your own fermented foods at home - after a little initial effort on your part, the microbes do all the hard fermenting work! I’ll be sharing more on fermented foods soon, or you can check my ‘Fermented Foods’ highlight in my bio 😉

⭐️ Are fermented foods and probiotics the same?

Probiotics contain live microorganisms (particularly bacteria) that have been proven to provide a health benefit. Probiotics can support your gut microbiota by contributing beneficial bacteria that help with the jobs your gut bacteria normally perform, and by increasing numbers of beneficial bacteria to crowd out pathogenic bacteria.

🫙 Fermented foods are made by a fermentation process carried out by living microorganisms. This process helps preserve the food, and may make the food more easily digestible and increase availability of some nutrients. Although many fermented foods also contain live bacteria, they’re not necessarily probiotics: officially, a food or product needs to contain specific microbes for which there is scientific evidence showing health benefits.

🔬 Research shows that probiotics containing certain strains and amounts of bacteria may improve symptoms of some health conditions, particularly gut conditions and those associated with a gut microbiota imbalance. They may also help support immune function, and reduce bacterial infections and antibiotic-related diarrhoea.
There’s no evidence though that probiotics provide any benefit if you’re otherwise healthy - in this case, it’s better to save yourself some money (probiotics can be pricey!) and try instead to include some fermented foods in your diet.

You should be able to find some fermented foods (eg. yoghurt, kefir, kimchi, kombucha, sauerkraut) at your supermarket or health store. Tip: check the label to make sure the product is actually fermented and not just pickled, and that it hasn’t been pasteurised after fermenting (this will destroy the live bacteria).
Otherwise it’s also easy to make your own fermented foods at home - after a little initial effort on your part, the microbes do all the hard fermenting work! I’ll be sharing more on fermented foods soon, or you can check my ‘Fermented Foods’ highlight in my bio 😉

5 THINGS YOU CAN DO TO IMPROVE YOUR GUT HEALTH

1: Include more plants in your diet
A study found that people who ate at least 30 different types of plants per week had more gut microbe diversity, which is associated with positive health effects.
👉🏼 If aiming for 30 is out of reach for you right now, try just including 1 new type each week.

2: Include fermented foods in your diet
Fermented foods contain live bacteria that may help increase the types and amounts of beneficial bacteria in your gut.

3: Chew your food slowly and thoroughly
Chewing is the first stage in the digestive process - chewing thoroughly helps break down your food, and can help reduce uncomfortable gut symptoms such as bloating.

4: Reduce your stress levels as much as possible
Stress can impact gut function, worsen gut symptoms, and can impact your gut microbiota.

5: Be physically active each day
Physical activity is not only great for overall physical and mental health, but can also have positive effects on gut function (it can get things moving if you have constipation 😉) and your gut microbiota.

#GutHealth #DigestiveHealth #microbiota #gutmicrobiota #loveyourgut #nutrition #guthealthnutritionist #tarmhelse #fordøyelse #ernæring #mikrobiota #tarmmikrobiota #tarmflora

5 THINGS YOU CAN DO TO IMPROVE YOUR GUT HEALTH

1: Include more plants in your diet
A study found that people who ate at least 30 different types of plants per week had more gut microbe diversity, which is associated with positive health effects.
👉🏼 If aiming for 30 is out of reach for you right now, try just including 1 new type each week.

2: Include fermented foods in your diet
Fermented foods contain live bacteria that may help increase the types and amounts of beneficial bacteria in your gut.

3: Chew your food slowly and thoroughly
Chewing is the first stage in the digestive process - chewing thoroughly helps break down your food, and can help reduce uncomfortable gut symptoms such as bloating.

4: Reduce your stress levels as much as possible
Stress can impact gut function, worsen gut symptoms, and can impact your gut microbiota.

5: Be physically active each day
Physical activity is not only great for overall physical and mental health, but can also have positive effects on gut function (it can get things moving if you have constipation 😉) and your gut microbiota.

#GutHealth #DigestiveHealth #microbiota #gutmicrobiota #loveyourgut #nutrition #guthealthnutritionist #tarmhelse #fordøyelse #ernæring #mikrobiota #tarmmikrobiota #tarmflora

IBS Awareness Month

Irritable Bowel Syndrome (IBS) affects around 5-10% of the population worldwide, and affects more women than men. It is a gut-brain axis disorder, where gut-brain interaction is thought to alter gut muscle activity, causing the gut to become more sensitive. The bi-directional relationship between the gut and brain means that psychological factors including stress, anxiety and depression can worsen symptoms, and IBS may also play a role in development of psychological disorders.
Newer research also suggests IBS reactions may be immune related (similar to allergies).
The gut microbiota (GM) also plays a role in IBS: it is involved in gut-brain communication, dysbiosis (altered GM composition) has also been seen in people with IBS, and GM alterations can also impact the gut barrier and gut function, immune function and may result in abnormal fermentation of food (increasing bloating and gas).

Diagnosing IBS can be tricky as there are a range of symptoms that can vary from person to person, and these may also come and go. Common symptoms include:
- abdominal pain
- bloating
- diarrhoea or constipation (or both).

IBS symptoms can be managed by identifying and reducing intake of trigger foods, as well as other measures such as reducing stress and anxiety. A low-FODMAP diet is used to diagnose IBS and identify trigger foods (which are different for each person).
👉🏼 FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols) are a group of carbohydrates found naturally in many foods that are poorly absorbed in the small intestine, meaning that they travel on instead to the gut and are fermented. This causes gas and bloating, which stretches the gut and triggers symptoms.

❗️The low-FODMAP diet should only be followed under guidance of a health professional, as permanently eliminating all FODMAPs from your diet is not recommended (many of these contain fibre and beneficial nutrients that are essential for gut health).

If you think you may have IBS, it's important to see your doctor before you start eliminating foods from your diet to rule out other possible underlying causes of your symptoms.

📷:Polina Zimmermann

IBS Awareness Month

Irritable Bowel Syndrome (IBS) affects around 5-10% of the population worldwide, and affects more women than men. It is a gut-brain axis disorder, where gut-brain interaction is thought to alter gut muscle activity, causing the gut to become more sensitive. The bi-directional relationship between the gut and brain means that psychological factors including stress, anxiety and depression can worsen symptoms, and IBS may also play a role in development of psychological disorders.
Newer research also suggests IBS reactions may be immune related (similar to allergies).
The gut microbiota (GM) also plays a role in IBS: it is involved in gut-brain communication, dysbiosis (altered GM composition) has also been seen in people with IBS, and GM alterations can also impact the gut barrier and gut function, immune function and may result in abnormal fermentation of food (increasing bloating and gas).

Diagnosing IBS can be tricky as there are a range of symptoms that can vary from person to person, and these may also come and go. Common symptoms include:
- abdominal pain
- bloating
- diarrhoea or constipation (or both).

IBS symptoms can be managed by identifying and reducing intake of trigger foods, as well as other measures such as reducing stress and anxiety. A low-FODMAP diet is used to diagnose IBS and identify trigger foods (which are different for each person).
👉🏼 FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols) are a group of carbohydrates found naturally in many foods that are poorly absorbed in the small intestine, meaning that they travel on instead to the gut and are fermented. This causes gas and bloating, which stretches the gut and triggers symptoms.

❗️The low-FODMAP diet should only be followed under guidance of a health professional, as permanently eliminating all FODMAPs from your diet is not recommended (many of these contain fibre and beneficial nutrients that are essential for gut health).

If you think you may have IBS, it's important to see your doctor before you start eliminating foods from your diet to rule out other possible underlying causes of your symptoms.

📷:Polina Zimmermann

Why am I so passionate about gut health?
My gut health story…

Each year I usually post a little about myself so that if you’re new here, you can get to know a little more about me and what I do. It hasn’t changed much year to year (except for an extra kid this time!), so this year, I’m sharing more about WHY I do what I do, and where my passion for gut health comes from. If you are new here though - welcome! And you’ll find a pinned post on my page if you’d like to learn a bit more about me.

During my 20s I noticed I often had severe bloating and pain after eating. Even though it was very uncomfortable, I just assumed everyone experienced this after eating. It wasn’t until I started studying nutrition that I realised this wasn’t normal, so mentioned it to my GP during a visit to get antibiotics for a skin condition. This is where my gut health journey began, as he refused to prescribe the antibiotics my previous doctor had given me and proceeded to explain why. Handing me a piece of paper with the word “microbiota”on it, he told me to go home and look it up, as I needed to know about this if I was studying nutrition. He also took plenty of tests, partially for my own interest since he knew I was a nutrition student, as well as to find a cause for my gut issues.

After researching the microbiota I was completely fascinated – at the same time though I wondered why we hadn’t learned this at uni. I couldn’t understand why we weren’t learning about something that seemed so important for nutrition and health. Hopefully there’s more focus on gut health in nutrition education now that research in this area has grown🤞🏼 So this started my interest in gut health, and I ended up taking an additional short course alongside my degree to learn more about the microbiota.

🥛 I was also eventually diagnosed with primary (genetic) lactose intolerance, and after reducing my dairy intake was finally able to control my gut symptoms 🙌🏼 I’ve since learned other factors also influence my symptoms, especially stress - which has made me more aware of the signals my body sends me, and taking these as a sign to adjust lifestyle factors to reduce my stress load (as much as I can!).

Why am I so passionate about gut health?
My gut health story…

Each year I usually post a little about myself so that if you’re new here, you can get to know a little more about me and what I do. It hasn’t changed much year to year (except for an extra kid this time!), so this year, I’m sharing more about WHY I do what I do, and where my passion for gut health comes from. If you are new here though - welcome! And you’ll find a pinned post on my page if you’d like to learn a bit more about me.

During my 20s I noticed I often had severe bloating and pain after eating. Even though it was very uncomfortable, I just assumed everyone experienced this after eating. It wasn’t until I started studying nutrition that I realised this wasn’t normal, so mentioned it to my GP during a visit to get antibiotics for a skin condition. This is where my gut health journey began, as he refused to prescribe the antibiotics my previous doctor had given me and proceeded to explain why. Handing me a piece of paper with the word “microbiota”on it, he told me to go home and look it up, as I needed to know about this if I was studying nutrition. He also took plenty of tests, partially for my own interest since he knew I was a nutrition student, as well as to find a cause for my gut issues.

After researching the microbiota I was completely fascinated – at the same time though I wondered why we hadn’t learned this at uni. I couldn’t understand why we weren’t learning about something that seemed so important for nutrition and health. Hopefully there’s more focus on gut health in nutrition education now that research in this area has grown🤞🏼 So this started my interest in gut health, and I ended up taking an additional short course alongside my degree to learn more about the microbiota.

🥛 I was also eventually diagnosed with primary (genetic) lactose intolerance, and after reducing my dairy intake was finally able to control my gut symptoms 🙌🏼 I’ve since learned other factors also influence my symptoms, especially stress - which has made me more aware of the signals my body sends me, and taking these as a sign to adjust lifestyle factors to reduce my stress load (as much as I can!).

Happy Easter!

Thanks to yet another round of kindy bugs and a bit of a back injury, there hasn’t been much opportunity to make my usual Easter goodies this year. If you’ve been more fortunate than me though, and are looking for some healthier Easter treats to make over the weekend, here are a few of my favourites:

🐣 Carrot cake bliss balls, hot cross bliss balls, choc bliss balls, or choc peanut bliss balls

🐣 Carrot cake mini-muffins

🐣 Spicy carrot and kumara (sweet potato) soup

🐣 Honey-glazed carrots and lemony broccolini (perfect as sides for Easter dinner 😉)

👉🏼 Recipes are on the website (link in bio) - just type ‘Easter recipes’ in the search box

Happy Easter!

Thanks to yet another round of kindy bugs and a bit of a back injury, there hasn’t been much opportunity to make my usual Easter goodies this year. If you’ve been more fortunate than me though, and are looking for some healthier Easter treats to make over the weekend, here are a few of my favourites:

🐣 Carrot cake bliss balls, hot cross bliss balls, choc bliss balls, or choc peanut bliss balls

🐣 Carrot cake mini-muffins

🐣 Spicy carrot and kumara (sweet potato) soup

🐣 Honey-glazed carrots and lemony broccolini (perfect as sides for Easter dinner 😉)

👉🏼 Recipes are on the website (link in bio) - just type ‘Easter recipes’ in the search box

Guess what we’ve been up to lately!
As you can probably tell by the state of this photo, mini has been getting her first taste tests of solids. Some of it has also made it into her mouth 😂

We’re also underway with introducing some of the major allergens (milk, soy, egg, wheat, peanut, tree nuts, fish, shellfish).
Allergy is an immune system reaction to something that is normally harmless to the body, in this case, specific food proteins. The causes of food allergies are not completely known yet, and there are a number of proposed theories. One of these is the ‘hygiene hypothesis’ - that we’re exposed to fewer microorganisms in early childhood these days, which means the immune system isn’t being trained up as effectively to distinguish between harmless and harmful substances.

It was previously recommended to delay introduction of allergen foods, but newer research has shown that earlier introduction may actually help reduce risk of developing food allergies, particularly in children at higher risk (eg. with family history). One large trial found that introducing these from 3 months of age significantly reduced prevalence of food allergies in children.
❗️ Allergen foods were only introduced in small amounts (eg. dipping a fingertip in the food). Solids should otherwise not be introduced earlier than 4 months (recommendation is around 4-6 months), and only if baby shows signs of being ready for solids.

Do you have a little one ready to start solids soon? Check out my reel on introducing allergens for tips on how to introduce these safely!
👉🏼 https://www.instagram.com/reel/CiKdBIHKJuW/

Guess what we’ve been up to lately!
As you can probably tell by the state of this photo, mini has been getting her first taste tests of solids. Some of it has also made it into her mouth 😂

We’re also underway with introducing some of the major allergens (milk, soy, egg, wheat, peanut, tree nuts, fish, shellfish).
Allergy is an immune system reaction to something that is normally harmless to the body, in this case, specific food proteins. The causes of food allergies are not completely known yet, and there are a number of proposed theories. One of these is the ‘hygiene hypothesis’ - that we’re exposed to fewer microorganisms in early childhood these days, which means the immune system isn’t being trained up as effectively to distinguish between harmless and harmful substances.

It was previously recommended to delay introduction of allergen foods, but newer research has shown that earlier introduction may actually help reduce risk of developing food allergies, particularly in children at higher risk (eg. with family history). One large trial found that introducing these from 3 months of age significantly reduced prevalence of food allergies in children.
❗️ Allergen foods were only introduced in small amounts (eg. dipping a fingertip in the food). Solids should otherwise not be introduced earlier than 4 months (recommendation is around 4-6 months), and only if baby shows signs of being ready for solids.

Do you have a little one ready to start solids soon? Check out my reel on introducing allergens for tips on how to introduce these safely!
👉🏼 https://www.instagram.com/reel/CiKdBIHKJuW/

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Nutritionist Sandra Brastein

I hold a BSc in Public Health Nutrition and have completed additional courses in specific areas of nutrition including gut health, food and mental health, eating disorders, as well as nutrition for pregnancy and diabetes.

My main areas of experience are gut health, women's health and weight management.

I believe in sensible, evidence-based nutrition advice, and that a nutritious diet combined with an active lifestyle is the key to overall good health!

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