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Humblegut, Distillery Road, Drumcondra, Ireland +353834234252 terrie@humblegut.com

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💜 Ever sip sparkling water and feel your belly puff up minutes later? 🥤 That’s not “random gas.” It’s swallowed air — and if you have IBS, your gut feels it more intensely. Even small pockets of air can trigger pressure and discomfort when your sensitivity is dialled up. 🧡 What adds to it? Fizzy drinks. Chewing gum. Straws. Rushed eating. Constant grazing. It’s called aerophagia — and it builds quietly. 🧡 What helps: • Space meals 3–4 hours apart • Ditch the fizz + gum • Slow your pace • Stop mindless sipping It’s not about restriction. It’s about rhythm. 💜 If your stomach doubles by midday, it’s often an air and timing issue — not just food. Could your bloating be more about how you eat than what you eat? #humblegut #IBS #guthealth #bloating #digestivehealth

💜 Tonight was cacao, sound bowls, and pure exhale.

🧡 When the nervous system softens, the gut softens too.
Rest-and-digest isn’t a concept — it’s biology.

Sometimes healing is simply allowing the body to feel safe.

Have you fel

💜 Tonight was cacao, sound bowls, and pure exhale. 🧡 When the nervous system softens, the gut softens too. Rest-and-digest isn’t a concept — it’s biology. Sometimes healing is simply allowing the body to feel safe. Have you felt that shift before? #humblegut 💜🧡

💜 High-fibre dinner… and you’re painfully bloated by bedtime? Lentil stews. Bean chillis. Broccoli soups. Looks gut-healthy on paper. By 8pm? Wind city 🌬️ It’s not your gut failing. It’s fermentable fibre overload. When large amounts of pulses or cruciferous veg hit at once, your gut bacteria ferment them fast. Gas is the by-product. Especially if your small intestine didn’t fully break them down first. 🧡 Try this instead: • Swap half the pulses for gentler fibres (courgette, spinach, oats) • Spread beans across the week — don’t flood one meal • Mix soluble + insoluble fibres for steadier fermentation Same fibre goal. Less evening blow-up. 💜 If your “healthy” dinners keep backfiring, it’s usually a volume and timing issue — not a fibre intolerance. Have you ever tracked how much fermentable fibre you’re actually eating in one sitting? #humblegut #guthealth #IBS #bloating #digestivehealth

💜 Gone green for St Patrick’s Day… but your gut isn’t celebrating? ☘️🥤➡️💩 That “healthy” green juice might be hitting faster than your gut can handle. Liquids empty quickly. Juiced fruit (without fibre) delivers a concentrated fructose load straight to the small intestine. Too much, too fast? Water gets pulled in. Hello osmotic diarrhoea. Not detoxing. Not bad luck. Just physiology. 🧡 The fix isn’t ditching green — it’s structuring it. • Log what’s in the blend • Watch high-fructose combos (apple, mango, grapes) • Add soluble fibre • Slow your sipping Most gut flare-ups aren’t random. They’re threshold issues. Before you blame the smoothie… have you tracked what your gut actually tolerates? ☘️ #humblegut #guthealth #IBS #digestivehealth #stpatricksday

💜 Your diet didn’t fail. The data was missing. You followed the plan. Your IBS still flared. That’s not willpower. That’s a feedback gap. When we don’t track digestion, mood, and energy, we’re guessing. When we track, we adjust. I’ve seen 48 hours of honest logging reveal more than 6 months of frustration. 🧡 This is how I work in my 1–2–1s — real-time patterns, real adjustments, no rigid plans. What might you notice if you tracked properly for just 2 days? #humblegut #IBS #guthealth #digestivehealth #foodandmood

💜 The “I’ll start soon” window is closing.

March availability is almost gone.

If bloating, stubborn weight, constipation, reflux or hormone chaos are still your normal… it doesn’t have to be.

🧡 This isn’t gue

💜 The “I’ll start soon” window is closing. March availability is almost gone. If bloating, stubborn weight, constipation, reflux or hormone chaos are still your normal… it doesn’t have to be. 🧡 This isn’t guesswork. It’s functional testing, targeted strategy, and real accountability. I only take a limited number of clients each month so the work is thorough — not rushed. A few final consultation slots remain before April. Are you ready to secure yours… or are we still waiting for the perfect time? Humble Gut – supporting your gut so it can support you #humblegut #gutreset #irishnutrition #functionaltesting #womenshealth

💜 Free practitioner pack arrived today… and I’m curious about this one.

A supplement built around Akkermansia muciniphila — a next-generation gut bacterium being studied for its role in metabolic health, insulin sensitivity, and

💜 Free practitioner pack arrived today… and I’m curious about this one. A supplement built around Akkermansia muciniphila — a next-generation gut bacterium being studied for its role in metabolic health, insulin sensitivity, and the gut barrier. This formula contains 30 billion cells per tablet (already above the dose used in most human trials), along with green tea extract (EGCG), chromium, vitamin D and B2 to support metabolic signalling. 🧡 Why it’s interestingUnlike traditional probiotics, Akkermansia is often used pasteurised. Research suggests the beneficial effects may come from its signalling proteins interacting with the gut lining — helping support the mucus layer and metabolic regulation. It’s being studied in areas like:• visceral fat and metabolic syndrome• insulin sensitivity• gut barrier integrity• appetite regulation 💜 I’m going to trial the Healthy Weight one myself for the next few weeks and see how it feels from a practitioner perspective. If you’re curious to try it too, you can find it on pureandnatural.ie — and you can use my code HN10 for a discount. 🧡 Gut health research is moving quickly, and this is one of the more interesting areas emerging right now… Have you heard of Akkermansia before? Thank you pureandnatural 🧡 @theakkermansiaco 💜

💜 Think coffee is keeping things moving? Your gut might disagree. Back-to-back lattes. A few teas. But still bloated. Still constipated. It’s often not fibre you’re missing. It’s water. 💜 What’s actually happening: When coffee replaces water, low-grade dehydration creeps in. Your colon compensates by pulling water from stool. Stool dries. Motility slows. You feel heavy, tight, backed up. It’s physiology — not failure. 🧡 What helps: • One full glass of water with every coffee • Front-load hydration earlier in the day • Match intake to movement, commute, heating, travel Softer stool = easier transit. 💜 If that third latte brings more belly pressure than pleasure, hydration may be the lever — not caffeine. In clinic, this is one of the simplest shifts that creates fast relief. #humblegut #guthealth #hydrationmatters #constipationsupport #digestivehealth Supporting your gut so it can support you. Are you over-caffeinated… or just under-hydrated?

💜 Why is your cholesterol rising… when your diet hasn’t changed? You’re eating the same. Training the same. Not suddenly “worse.” But midlife shifts the metabolic rules. Perimenopause and menopause alter how your liver, gut and fat tissue communicate. LDL can climb — even when your habits haven’t. 💜 What’s actually happening? As oestrogen falls, fat processing changes. Bile flow can slow. Visceral fat increases. The same plan that worked at 35 doesn’t always work at 50. 🧡 Watch for these quiet signs: • Energy dipping despite effort • Waistline increasing without higher intake • “Normal” labs… but upward trends These are system shifts, not personal failure. 💜 Calorie-cutting won’t fix a hormone-liver recalibration. You have to adjust the levers — gut, bile flow, blood sugar rhythm, inflammation load. That’s where tailored strategy matters. #humblegut #menopausesupport #cholesterolhealth #womensmetabolism #midlifehealth Supporting your gut so it can support you. If nothing has changed on your plate… what else might have changed under the surface?

💜 Waking up nauseous… again? Your tests are “normal.” But your gut isn’t. Cramps. Bloating. The urgent rush to the loo. Something’s being missed. 💜 Medicine is excellent at ruling out danger. Ulcers. Infection. Serious disease. But it doesn’t always connect the daily disruptors: Stress spikes. Hormone shifts. Broken sleep. Chaotic meal timing. That’s where the real story hides. 🧡 What to track instead: • Sleep — low sleep slows gut motility • Stress — cortisol alters digestion rhythm • Meal timing — irregular eating confuses your gut clock Patterns repeat. They’re rarely random. 🧡 Before cutting more foods, zoom out. Many “IBS flares” are stress-hormone loops, not food intolerance. In a one-off consultation, we map digestion, hormones, sleep and stress together — so “normal” stops meaning “no answers.” #humblegut #guthealth #IBSsupport #womenshealth #stressandgut Supporting your gut so it can support you. If your labs are normal but your symptoms aren’t… what might you be overlooking?

💜 The “I’ll start soon” window is closing.

March availability is almost gone.

If bloating, stubborn weight, constipation, reflux or hormone chaos are still your normal… it doesn’t have to be.

🧡 This isn’t gue

Terrie Pugh | Humble Gut Nutrition for weightloss