💜 Ever felt the countdown start before you’ve even finished your plate? Mid pasta. Garlic bread on the table. And suddenly it’s logistics. How far’s the loo? That’s not drama. That’s physiology. 🧡 What’s happening Garlic. Onion. Wheat. Apples. Honey. Ice cream. These are high-FODMAP foods — short-chain carbohydrates that aren’t fully absorbed in the small intestine. When they linger: • They pull water into the bowel (osmotic effect) • Colonic bacteria ferment them rapidly • Gas + pressure build fast 💧 Water draw • 🦠 Fermentation = urgency, bloating, dash-before-dessert energy It’s a real chain reaction. 💜 But here’s the crucial part Low FODMAP is not a forever diet. It’s a short diagnostic phase. 2–4 weeks max. Then structured reintroduction — with guidance — to identify your specific triggers. Because long-term restriction can reduce microbial diversity and create new problems. 🧡 What actually works • Identify the triggering group (fructans? lactose? polyols?) • Remove short-term only • Reintroduce methodically • Keep as much variety as possible The goal isn’t eating “low FODMAP.” The goal is eating widely — without fear. 💜 Calm dinners come from clarity, not elimination. If pasta nights feel like risk management, we assess properly — symptom pattern, motility, stress load, microbial tolerance, reintroduction strategy. Book a 1-2-1 consultation and we’ll map your triggers safely. Humble Gut – supporting your gut so it can support you. Are you avoiding foods long-term that your gut might actually tolerate… #humblegut #IBSsupport #fodmapdiet #guthealth #digestivehealth

I felt nervous before this. Not panic. Just that quiet stretch feeling. The one that says — you’re growing. Last night at IMAGE Business Club listening to Rowan speak about presenting with power. I’ve done a mentor session with him before and I’ll do more. Because being confident 1:1 is different to standing up in a room. And honestly… public speaking is nervous system regulation in real time. Breath steady. Voice steady. Thoughts steady. You can know your stuff inside out — but if your system isn’t regulated, it won’t land. And if I want Humble Gut to grow beyond the clinic… If I want to speak about stress-fed digestion and the gut-brain axis on bigger stages… Then I have to keep practising. Keep refining. Keep showing up. Growth isn’t glamorous. It’s regulated. 💜 What are you stretching yourself into this year? #humblegut #imagebusinessclub #nervoussystemregulation #womeninbusiness #publicspeakingjourney

💜 Why most diets break They don’t fail. They misfit. You start something that looks perfect on paper. Two days later — meetings, tired kids, late nights — it unravels. And you blame willpower. It’s not discipline. It’s friction. 💜 Generic plans ignore real life When advice clashes with your work hours, stress load, medications, gut symptoms or family routine, your brain has to override reality to follow it. Override drains energy. Drain kills consistency. No wonder it feels like a battle. 🧡 What works instead • Map your real week Start with your busiest days. Not your ideal ones. • Factor in your gut + medical context Bloating. Motility. Hormones. Meds. Your physiology matters more than trends. • Respect your kitchen culture If the plan fights your household rhythm, it won’t last. Sustainability beats perfection. 💜 When a plan actually fits you, the fight disappears. Less bracing. More flow. Better follow-through. That’s not motivation. That’s alignment. 🧡 If you’re tired of starting over, that’s when we build something around your reality — intake, stress, gut function, schedule, hormones. Book a 1-2-1 consultation and we’ll design it properly. Humble Gut – supporting your gut so it can support you. Are you lacking discipline… or just following something that was never built for you… #humblegut #personalisednutrition #womenshealth #guthealth #sustainablehabits

March is filling fast. 💜 Next available appointment: 10th March. Don’t wait until your symptoms shout louder 🧡 Book via the link in bio to secure your slot. Humble Gut – supporting your gut so it can support you. What would shift for you if you actually sorted this now…? #humblegut #guthealth #digestivehealth #irishbusiness

💜 Wiped out by 11am… even after breakfast? That’s not laziness. It’s glucose. 🧡 Toast. Cereal. Coffee alone. Fast in. Fast up. Fast down. The crash feels like: Brain fog. Shaky hunger. Needing caffeine. You’re not broken. You’re riding a spike–crash cycle. Anchor breakfast with protein. Slow the curve. And if you feel wired… then flat… Is it really exhaustion — or unstable fuel? 💜🧡 Humble Gut – supporting your gut so it can support you #humblegut #bloodsugarbalance #guthealth

Can’t decide what Pancakes you’re in the mood for 🤷🏼&zwj;♀️

Traditional?
Or egg-free / dairy-free / grain-free?

This year… I’m choosing traditional.

Because sometimes the most gut-supportive decision
is removing the stre

Can’t decide what Pancakes you’re in the mood for 🤷🏼‍♀️ Traditional? Or egg-free / dairy-free / grain-free? This year… I’m choosing traditional. Because sometimes the most gut-supportive decision is removing the stress around the food. 🥞 Breakfast. Maybe supper too. And instead of spiralling about sugar or calories, I’m regulating the rest of the day properly — protein, fibre, colour, movement. Metabolic flexibility isn’t built in one meal. But food anxiety is. It’s one day. It’s tradition. It’s joy without a cortisol spike. Are you eating yours with stress… or with freedom? Humble Gut – supporting your gut so it can support you. #pancaketuesday #guthealth #foodfreedom

💜 That evening belly? If it’s flat in the morning and firm by 6pm… That’s not “mystery bloat.” It’s build-up. 🧡 Sitting all day. Delaying the toilet. Drinking most of your water at night. Your colon slows. Volume increases. Pressure builds. This isn’t gut drama. It’s rhythm. Start hydration early. Move more than you think you need to. And if powders haven’t helped… you were treating the wrong mechanism. Is your belly softer at 9am than it is at 9pm? 💜🧡 Humble Gut – supporting your gut so it can support you #humblegut #guthealth #constipationrelief

There’s so much talk about “regulating” your nervous system. This weekend wasn’t about calming myself down. It wasn’t breathwork. It wasn’t distraction. It wasn’t pretending I was fine. It was letting the surge come. The tears. The anger. The full body wave of missing him. That wasn’t me falling apart. That was something moving through. I slept. Woke softer. Staying steady is a continuous project. Sometimes the surge is the regulation. And sometimes being ok comes after you stop trying to be ok. ❤️ When was the last time you let it move through instead of trying to hold it together? #valentinewidow #valentines

Love your gut today. 💜 Not by restricting it. Not by punishing it. But by slowing down. Eating calmly. Supporting digestion instead of fighting it. 🧡 Bloating, reflux, fullness… They’re messages. Not flaws. Be gentle with your body today. And maybe ask yourself… Is your gut feeling loved lately? 💜🧡 Humble Gut – supporting your gut so it can support you #humblegut #valentinesday #guthealth #stressdigestion #bloatinghelp

💜 Anxious eating filling you with air? That balloon-belly feeling after a meal? Not bad manners. Not “just IBS.” It’s mechanics. When you’re tense, your breath shortens. Your bites speed up. Your diaphragm tightens. And air slips in. It’s called aerophagia — swallowed air — and it can drive burping, bloating and flare-ups even when your food is “perfect.” 💜 Why it happens Stress flips your nervous system into alert mode. Alert mode = shallow breathing. Shallow breathing = more gulping. More gulping = internal pressure. Air stretches the gut wall. Stretch signals discomfort. Your body isn’t dramatic. It’s reactive. 🧡 Reset the pattern • Put your fork down between bites Micro-pauses slow the swallow reflex. • Take 2–3 nasal breaths before eating Re-engage the diaphragm. Reduce air drag. • Soften the pace Less rush = less tension from mouth to colon. Small shifts. Real physiology. 💜 Why it works Breath depth changes abdominal pressure. Pressure changes motility. Motility changes symptoms. When the nervous system settles, the gut follows. This isn’t about eating perfectly. It’s about eating safely. 🧡 If bloating flares when you’re stressed — even with “good” food — that’s when we look at breath mechanics, nervous system tone, pacing and gut sensitivity properly. Book a 1-2-1 consultation and we’ll map your pattern in detail. Humble Gut – supporting your gut so it can support you. Do you notice your bloating more on busy days… #humblegut #guthealth #IBSsupport #bloatinghelp #stressanddigestion

Terrie Pugh | Humble Gut Nutrition for weightloss