Flexible Nutrition
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Lauren Knight, APD
Gut Health Dietitian | Midlife Women’s Nutrition
Individualised, evidence-based nutrition care for digestive health, perimenopause and overall wellbeing.
📍 Aldinga Beach + Telehealth
🔗 Book via website
5-ingredient gut-friendly overnight oats 🤍
If you’re in perimenopause, this is the kind of breakfast that works with your body, not against it.
It’s rich in fibre to support digestion, gut health and more stable energy across the morning. The combo of oats, chia and yoghurt also helps keep you fuller for longer, which can make a real difference with those mid-morning crashes and cravings.
Here’s how to make it:
• ½ cup rolled oats
• ½ cup milk
• 2 tsp chia seeds
• ¼ cup yoghurt (I use gut health yoghurt - backed by solid research 💪)
• 1 banana
• sprinkle of cinnamon
Stir it all together, pop it in the fridge overnight, and it’s ready to go in the morning. Add any toppings you like 😋
Simple, nourishing, and realistic for busy mornings.
Save this for later and let me know if you try it ✨
menopause dietitian easybreakfast
Having a pantry stocked with staples you can throw together into a quick, easy, healthy (and delicious 😋) meal, is so helpful to avoid getting stuck with nothing to eat and defaulting to takeaway... especially if you’re trying to increase your intake of whole foods and rely less on convenience options.
In midlife, our schedules can be pretty hectic between work and family commitments, so having these basics on hand makes a big difference.
Some pantry staples I always keep stocked are:
• Oats
• Tinned legumes
• Nuts and seeds 🌰
• Tinned fish🐟
• Wholegrain pouches (like quinoa, brown rice, or basmati)🌾
• Wholegrain wraps
It doesn’t have to be complicated, just having the basics on hand can make healthy eating feel a whole lot easier 💚
28/03/2026
If you’re tired of second guessing your gut, I can help.
You can book via my website.
Telehealth available, wherever you are 💻💚
27/03/2026
Its still 💩
If your digestion has changed over time, you’re not imagining it. So what can help if things have slowed down?
We now know that constipation isn’t always solved by “eating more fibre.”
New evidence highlights that specific foods and supplements, like psyllium husk, kiwifruit and prunes, may be more effective than general advice alone.
Consistency also matters, giving changes time (at least a few weeks) is key.
A personalised, realistic approach tends to work best.
I hope you found this helpful 💛
A pattern I often see in clinic: women restrict foods when bloated.
Often the focus needs to shift toward increasing fibre and plant diversity to support the microbiome in midlife 🌱
Save this post to keep these tips handy!
18/03/2026
Nutrition isn’t about trying harder, it’s about finding what actually works for you 💛
16/03/2026
A client asked me this week:
“Which protein powder should I use in perimenopause?”
Protein becomes more important in perimenopause for:
🔸️Muscle maintenance
🔸️Metabolism
🔸️Satiety/fullness
Protein powders aren’t essential, but they can be a handy way to boost intake when mornings are rushed or appetite is low.
When I recommend one, I look for:
🔸️ ~20–30 g protein per serve
🔸️ Minimal added sugar
🔸️ Good digestibility - whey protein isolate is best absorbed
🔸️ Plant-based options like soy or pea if vegetarian/vegan
One product I often suggest is 💚 Women’s Protein for Hormone Support, dietitian-designed and tailored for women’s nutrition in perimenopause.
💡 Save this for your next visit to the supplement aisle, it’s a simple way to choose a protein powder that actually works for you.
10/03/2026
Have you ever started something with the goal of doing it perfectly… only to realise it creates so much pressure that it becomes impossible to sustain?
Perfection isn’t realistic, so it’s easy to swing into an all-or-nothing cycle.
Small, consistent changes over time tend to lead to much more meaningful progress than trying to get everything “right” from the start.
Does this feel familiar?
02/03/2026
Struggling with gut symptoms?
The internet has opinions. Your gut deserves evidence-based advice. A dietitian can help you cut through the noise and get personalised support 🍶
02/03/2026
🌰 Nuts are energy-dense — but that doesn’t mean they cause weight gain.
Research consistently shows:
• No increase in weight, body fat, or BMI in clinical trials (even with larger serves, up to 3 handfuls/day)
• Fewer calories absorbed than predicted
• Natural appetite compensation
This is a great example of why nutrition science is more complex than “calories in vs calories out.”
Regular nut consumption is supported by evidence for metabolic and cardiometabolic health.
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