Gut Reset & Restore; why my 12 week plan?
Navigating a low FODMAP or low histamine diet can feel overwhelming, so my gentle 12‑week plan focuses on calming symptoms first, then rebuilding your gut and widening your food choices in a sustainable way. Across the three phases, we work together to match the right approach to your symptoms, history, and food preferences, so you are never following a generic “IBS” or “histamine” list.
Why a 12‑week gentle plan?
Over roughly 12 weeks, we move through three broad stages: calm, rebuild, and personalise. In the calm phase, we use either a modified low FODMAP or low histamine frame (or a blend) to reduce pain, bloating, bowel changes, rashes, or headaches without making your diet unnecessarily restrictive. The rebuild phase focuses on gut barrier support, microbiome diversity and energy, so we are not simply “stuck” in elimination mode. In the final personalise phase, we test and reintroduce foods in a structured way, so you understand your own triggers and safe foods, rather than fearing whole food groups.
Low FODMAP vs low histamine – choosing the right tool
Low FODMAP is an evidence‑based, short‑term strategy for IBS and sometimes SIBO, helping many people reduce bloating, pain and urgency when used in a 3‑step framework (restriction, reintroduction, personalisation). Low histamine is typically used when symptoms such as flushing, headaches, hives, insomnia or “mystery” reactions point towards histamine intolerance or mast‑cell–type issues. Rather than guessing, we look at your symptom pattern, medications, test results and food diary to decide whether FODMAPs, histamine, or both are likely players, and we adjust the plan so you still meet your nutrient needs. For some clients, that might mean a gently simplified low FODMAP framework; for others, it’s more about reducing fermented, cured or very aged foods that drive histamine load.
Lifestyle strategies that support your gut
Food is just one part of the picture, so we also build in simple lifestyle habits that calm the nervous system and support digestion. Gentle, regular movement (like walking, yoga or light strength work) can help bowel motility and support microbiome health, especially alongside a tailored diet. Nervous‑system regulation is central: practices such as breathwork, meditation, paced breathing or short relaxation breaks can ease visceral hypersensitivity and reduce stress‑related flares. I also encourage practical routines around sleep, mealtimes and hydration, so your gut has predictable rhythms and you feel more in control day to day.
Targeted supplements – what we might consider and why
Supplements are always personalised, but there are some that frequently feature in a gut‑focused low FODMAP or low histamine plan. L‑glutamine is often used to fuel the cells lining the intestine and may support barrier integrity, particularly in periods of stress or gut inflammation. Zinc carnosine has emerging evidence for supporting mucosal repair and tight junctions, and is sometimes paired with L‑glutamine as a gut‑lining “team”. Depending on your case, we might also consider specific probiotics (for IBS, post‑antibiotic support or histamine balance), alongside nutrients such as vitamin D, omega‑3s or quercetin to support immune regulation and inflammation.
Within the 12‑week framework, we layer these elements carefully: adjusting your FODMAP or histamine load, adding in lifestyle tools you can actually stick to, and introducing supplements stepwise so you can clearly see what is helping. The aim is a calm, more resilient gut and a way of eating that feels both liberating and sustainable, not a life sentence of restriction.
What is SIBO?
Small Intestinal Bacterial Overgrowth (SIBO) happens when too many bacteria build up in the small intestine, leading to uncomfortable gut symptoms and, in some cases, nutrient deficiencies.
I work with clients to help them understand what is driving their symptoms, calm inflammation, and make practical changes so you can eat with more confidence again.
What is SIBO?
SIBO is essentially an overgrowth of bacteria in the small intestine, where normally only relatively low numbers of microbes should be present. This overgrowth can interfere with digestion and absorption, leading to gas production, irritation of the gut lining, and problems with how you process fats, carbohydrates, and some vitamins.
• The excess bacteria ferment carbohydrates, producing hydrogen and/or methane gas, which drives bloating, pain, and changes in bowel habits.
• Over time, SIBO can contribute to malabsorption of nutrients such as vitamin B12, fat-soluble vitamins (A, D, E, K), and minerals like calcium.
Common SIBO symptoms
SIBO symptoms can overlap with IBS and other digestive issues, which is one reason it often goes undiagnosed for a long time.
Typical digestive symptoms include:
• Bloating and visible abdominal distension, often worsening after eating
• Excess gas, belching, and flatulence
• Abdominal discomfort or cramping
• Diarrhoea, constipation, or alternating between the both at differing times
• A feeling of fullness very quickly or discomfort after eating small amounts
Possible whole-body symptoms include:
• Unintentional weight loss or difficulty maintaining weight.
• Fatigue, weakness, and “brain fog” linked to nutrient deficiencies.
• Signs of low B12 or vitamin D over time, such as tingling, low mood, or bone health issues.
What causes SIBO?
SIBO is usually the result of something affecting how food and bacteria move through the small intestine or how well the gut’s natural defences are working.
Key contributors can include:
• Sluggish gut motility (slow movement of food), which might be linked to diabetes, connective tissue conditions, hypothyroidism, or nerve issues.
• Structural changes in the gut, such as adhesions, diverticula, strictures, or previous abdominal surgery that creates “pockets” or slows transit of food.
• Reduced stomach acid or bile flow, which would normally help keep bacterial numbers in check.
• Long-term use of certain medications, such as some acid-suppressing drugs, which can alter the gut environment.
• Co-existing conditions like coeliac disease, Crohn’s disease, or scleroderma that change how the small intestine functions.
How SIBO is usually diagnosed
Diagnosis is typically done by a gastroenterologist or specialist, and a nutritional therapist will often work alongside this medical process.
Common approaches include:
• Breath testing (usually lactulose or glucose) to measure hydrogen and methane gases produced by bacteria in the small intestine.
• In more complex cases, small bowel aspirate and culture, or investigative endoscopy, to directly sample small intestinal contents.
• Blood tests for nutrient levels (like B12, iron, and vitamin D) and markers of malabsorption if symptoms suggest deficiencies.
What to expect from working with me
Working with me when you have a SIBO diagnosis is not just about “what to eat” but about understanding your underlying triggers, supporting medical treatment, and helping you rebuild a more resilient gut over time.
The process:
• Firstly, I take a detailed health and symptom history: looking at your digestion, energy, previous diagnoses, medications, stress levels, and diet to identify patterns and possible root causes.
• I support you with access to testing if necessary and explain any results you already have that may be complicated and confusing: I help you understand breath test options, timing, preparation, and how test results might link to your symptoms (while diagnosis itself remains medical).
• I make a phased nutrition plan for you: starting with a plan to reduce symptoms (often adjusting fermentable carbohydrates, meal timing, and texture), then gradually re-expanding your diet to avoid long-term unnecessary restriction.
• Gut motility and digestion support: using food timing, fibre types, hydration, and sometimes carefully selected supplements (where appropriate) to support stomach acid, bile flow, and the migrating motor complex.
• Nutrient repletion: identifying where SIBO may have led to low B12, iron, or fat-soluble vitamins and using food-first strategies, with supplements if needed, to rebuild levels safely.
• Longer-term relapse prevention: gradually I will help you to broaden your diet, to support gut microbiome balance in the large intestine, and I will also work with you on lifestyle factors such as stress, sleep, and gentle movement, which all influence gut motility.
For many people, the most valuable parts of this process are having a clear plan, feeling understood, and no longer guessing which foods are “safe” day to day. I can help you move from constant firefighting of symptoms to a more stable, flexible way of eating that supports both your gut and overall health.