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Your Nutrition Experts

Best Diet for Gut Health: Foods and Meal Plans to Improve Digestion

Your gut plays a big role in your overall health. It’s where digestion happens, where nutrients are absorbed, and where most of your immune system lives. When your gut is healthy, your body feels better and runs smoothly. But when your gut is out of balance, you may feel bloated, tired, or face other health problems.

That’s why eating the right foods is so important. A diet full of fiber, fermented foods like yogurt, and colorful fruits and veggies helps your gut work better. It also supports your mood and can even help with weight control.

If you're ready to improve your gut health, check out the Gut Health Programme from 121 Dietitian. It’s a 5-hour course designed to give you personalized tips, simple recipes, and meal plans to support your digestion. They also offer follow-up support and testing if needed, so you’re never on your own.

Taking care of your gut doesn’t have to be hard. With the right foods and guidance, you can feel better, boost your energy, and stay healthy long-term.

The Ultimate Guide to Gut Health: Diets, Foods, and Healing Protocols

Taking care of your gut is very important for your health. Your gut helps with digestion, supports your immune system, and even affects your mood. If you often feel bloated, have indigestion, or stomach pain, your gut may need healing. A gut-healing diet can help you feel better.

In this guide, you’ll learn about the best gut-healing diet and which foods to eat or avoid. We'll talk about gut-friendly foods like yogurt, bananas, and bone broth. You’ll also understand how the microbiome diet works and why gut flora foods are important. A gut health cleanse diet can remove harmful toxins, while a gut detox diet supports natural healing. We’ll also share a simple gut health protocol to follow step by step. This includes giving your gut rest, eating gut-soothing foods, and following a gut repair diet.

If you want expert help, 121 Dietitian offers a detailed gut health course that can guide you through proven steps to feel better naturally. You can also book a one-on-one consultation to get personalized support based on your symptoms and goals.

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he Gut-Healing Diet: What to Eat for Good Digestion

his diet is based on the eating habits of people living near the Mediterranean Sea, such as in Greece, Italy, and Spain. These people mostly eat fresh, natural, and simple foods. The diet includes vegetables, fruits, lentils, chickpeas, olive oil, fish, chicken, yogurt, cheese, nuts like almonds and walnuts, and natural spices like garlic and turmeric.

This diet is very good for gut health. It has more fiber, which helps with digestion. Olive oil helps reduce bloating. Probiotic foods increase the number of good bacteria in the gut. Since the food digests slowly, it also helps control blood sugar levels.

The Low-FODMAP diet is especially helpful for people who suffer from gas, stomach pain, bloating, or IBS (Irritable Bowel Syndrome). FODMAPs are a type of carbohydrate that some people find hard to digest. This diet avoids foods like milk, yogurt, wheat, flour, onions, garlic, beans, honey, and certain fruits. Instead, it includes foods like rice, oats, spinach, carrots, bananas, strawberries, oranges, low-lactose or coconut yogurt, probiotic supplements, plain meats like chicken or fish, and oils like olive or coconut oil.

This diet helps reduce gas, pain, and bloating. It gives the gut time to heal and supports the gut lining. It can be very soothing, especially for people with IBS.f you often face issues like indigestion, gas, stomach pain, or bloating, your gut may need special care. In such cases, home remedies alone might not be enough. It’s better to get proper guidance from a professional. You can easily book a session through 121 Dietitian’s consultation service. They provide a personalized gut health plan based on your body, symptoms, and daily diet—so you can feel healthier from the inside out.

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Gut Health Diet Plan (7-Day Sample) – Simple Guide

This 7-day gut health diet plan includes meals that help improve digestion and support a healthy gut. Each meal is filled with fiber, probiotics, and healthy fats, which are good for your stomach and overall health.

Day 1:

Breakfast: Greek yogurt, berries, and chia seeds. These feed good bacteria in your gut.
Lunch: Quinoa salad with chickpeas, spinach, and olive oil. These have fiber and good fats.
Dinner: Grilled salmon and roasted Brussels sprouts. These provide omega-3 and fiber.

Day 2:

Breakfast: Oatmeal with flax seeds and banana to help digestion.
Lunch: Lentil soup and sauerkraut. Lentils add fiber; sauerkraut adds probiotics.
Dinner: Baked chicken and steamed asparagus. Both are light and easy to digest.

Day 3:

Breakfast: Smoothie with kefir, spinach, and almond butter. It has healthy fats and probiotics.
Lunch: Grilled shrimp with quinoa and avocado. Good for your gut and tasty too.
Dinner: Stir-fried tofu with broccoli and garlic. This helps reduce bloating and keeps your gut happy.

Days 4 to 7:
Keep using similar foods like yogurt, oats, leafy greens, fermented vegetables, lean proteins, and whole grains. These meals are simple, healthy, and keep your gut strong.

If you want more information or a diet plan made just for you, you can contact us. We’ll give the best advice based on your health.

A diet that supports gut health and weight loss is important for staying healthy and managing your weight. This kind of diet includes high-fiber foods like fruits, vegetables, and whole grains. These foods help you feel full longer, so you don’t overeat. It also includes lean proteins such as chicken, fish, and beans, which help your body burn calories and keep your muscles strong. Adding probiotics, found in yogurt and fermented foods, can help reduce bloating and inflammation in your belly. When your gut has a good balance of bacteria (a healthy microbiome), your body can manage weight more easily. That’s why keeping your gut healthy is an important part of losing weight in a natural and long-term way. You can learn more about how to improve your gut health in this gut health course.

faqs121 dietitian

AQs: Best Diet for Gut Health

1. What foods are best for gut health?
Foods rich in fiber, like fruits, vegetables, whole grains, and legumes, are great for gut health. Probiotic foods like yogurt, kefir, and fermented vegetables also help keep your gut bacteria balanced.

2. Why is fiber important for digestion?
Fiber helps move food through your digestive system. It feeds the good bacteria in your gut and keeps you regular.

3. What are probiotics, and why do I need them?
Probiotics are good bacteria found in some foods. They help balance your gut and improve digestion. Examples are yogurt, sauerkraut, and kimchi.

4. Can a gut-healthy diet help with weight loss?
Yes. Eating fiber-rich foods and probiotics helps your digestion and reduces bloating. A healthy gut can also help your body manage weight better.

5. How often should I eat fermented foods?
Try to eat fermented foods like yogurt or sauerkraut a few times a week. These foods add helpful bacteria to your gut.

6. Are there foods I should avoid for better gut health?
Yes. Avoid too much processed food, sugary snacks, and fried foods because they can upset your gut balance.

7. Can a gut health diet reduce bloating and stomach discomfort?
Yes. Eating fiber, probiotics, and healthy fats can reduce bloating and improve digestion.

8. How can I start a gut health diet plan?
Start by adding more fiber-rich foods and probiotics to your meals. You can follow simple meal plans like the 7-day gut health diet plan to improve digestion.

Low-FODMAP, or Fermented Foods Diet) for Better Gut Health in the UK?

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gut health course

Maintaining good gut health is essential for digestion, immunity, and overall well-being. If you're in the UK and wondering whether you should follow a specific diet—such as the Mediterranean, low-FODMAP, or fermented foods diet—to improve your gut health, the answer depends on your individual needs. Each of these diets has unique benefits, and choosing the right one can help reduce bloating, boost good bacteria, and support a healthy digestive system.

1. The Mediterranean Diet for Gut Health

The Mediterranean diet is rich in fibre, healthy fats, and antioxidants, making it one of the best choices for a balanced gut microbiome. This diet includes:

Olive oil, nuts, and seeds (healthy fats)
Whole grains, fruits, and vegetables (high-fibre foods)
Lean proteins like fish and legumes (gut-friendly protein sources)
Fermented foods like yogurt and kefir (natural probiotics)

Benefits for Gut Health:

Supports good gut bacteria due to high fibre intake
Reduces inflammation, which is linked to digestive disorders
May lower the risk of IBS (irritable bowel syndrome) and leaky gut

Is It Right for You?
If you want a long-term, balanced diet that promotes overall health, the Mediterranean diet is a great option. It’s easy to follow in the UK with locally available foods like oats, lentils, and seasonal vegetables.

2. The Low-FODMAP Diet for Digestive Issues

The low-FODMAP diet is often recommended for people with IBS, bloating, or food intolerances. FODMAPs are fermentable carbs that can trigger digestive discomfort in some individuals.

Foods to Avoid (High-FODMAP):

Onions, garlic, and wheat (common triggers)
Dairy (if lactose intolerant)
Certain fruits like apples and pears

Here is how our treatment works:

We offer a complete 6-week programme. and more learn gut health course then more you forther information gut health

The patient keeps a food diary to record everything they eat.

We give full guidance, recipes, and a shopping list, so the patient knows exactly what to eat.

During the program, certain food groups are slowly reduced or stopped, then slowly added back. This helps find out which foods cause problems.

Our experience shows that 95% of patients feel better in just 8 weeks.

Our goal is not only to ask patients to avoid foods but to help them eat in a way that is easier and better for their body.

This method is backed by science, and we support patients fully so they don’t feel alone.

Fermented Foods Diet for a Healthy Microbiome

The Fermented Foods Diet for a Healthy Gut

Eating fermented foods is one of the easiest and most natural ways to improve your gut health. These foods are full of probiotics - the "good" bacteria that help keep your digestive system balanced. In the UK, you can find many tasty fermented options:

Dairy-based probiotics: Natural yogurt, kefir (a fermented milk drink), and buttermilk
Vegetable probiotics: Sauerkraut (fermented cabbage), kimchi (Korean spicy veggies), and pickles (look for unpasteurized versions)
Other options: Kombucha (a fizzy fermented tea) and miso (a flavorful Japanese paste)

Why are these foods so good for you?

They add good bacteria to your gut, helping fight harmful microbes
They improve digestion - you may notice less bloating and better nutrient absorption
They may reduce inflammation throughout your body

But are they right for everyone?
While most people benefit from fermented foods, those with certain conditions should be careful:

If you have histamine intolerance, fermented foods might trigger headaches or rashes
If you have SIBO (small intestinal bacterial overgrowth), they could make bloating worse

Simple tip: Start with small amounts (like 1 spoon of sauerkraut or ½ cup yogurt daily) and see how you feel. Your gut will tell you what works!

For more personalized advice about using fermented foods for gut health, visit our nutrition experts' FAQ page.

Which Diet Should You Choose in the UK?

For general gut health: Mediterranean diet + fermented foods
For IBS or bloating: Short-term low-FODMAP diet, then transition to Mediterranean
For boosting probiotics: Include fermented foods daily
faqs
What’s the best diet for improving gut health?
A balanced diet rich in fiber, probiotics, and prebiotics supports gut health. Popular options include the Mediterranean diet, fermented foods, or a low-FODMAP diet (for digestive issues). For personalized advice, check our
2. How can I tell if my gut health is poor?
Common signs include bloating, constipation, fatigue, and food intolerances. If symptoms persist, consult a specialist or explore our dietitian-curated
3. Are probiotics necessary for gut health?
Probiotics (found in yogurt, kefir, etc.) help balance gut bacteria, but their need varies. Learn more in our detailed
4. Can diet alone fix gut issues like IBS?
Diet plays a key role, but severe cases may need professional support. Our gut health FAQs cover dietary and medical strategies.
5. How do I start a gut-friendly diet?
Begin with fiber-rich foods, hydration, and probiotics. For step-by-step plans, visit our

Final Thoughts

The best diet for gut health depends on your digestive symptoms, food tolerances, and lifestyle. If you’re unsure, consulting a UK-based dietitian or nutritionist can help personalise your plan. By choosing the right diet, you can improve digestion, reduce bloating, and support a healthy gut microbiome long-term.

Understanding Metabolism and How to Keep It Healthy

Metabolism is how your body changes the food you eat into energy. This energy helps your body do everything—like walking, thinking, breathing, and growing. Without metabolism, your body would not be able to work properly.then our dietition provide our services of it.

There are two main parts of metabolism. The first part is catabolism. This is when your body breaks down food like carbohydrates, fats, and proteins to release energy. The second part is anabolism. This is when your body uses that energy to build and repair things like muscles, cells, and tissues.

Even when you are not moving—like when you are sitting or sleeping—your body still needs energy. It uses this energy to keep your heart beating, your brain working, and your breathing steady. This basic energy use is called your Basal Metabolic Rate (BMR). Everyone’s BMR is different. It depends on your age, how much muscle you have, your body size, and your hormones.

How Metabolism and Metabolic Syndrome Are Connected

Metabolic syndrome and metabolism are connected. Metabolism is how your body turns food into energy. This energy helps you move, think, and live. When metabolism does not work well, your body has problems using energy.

Metabolic syndrome is when a few health problems happen together. These problems include high blood pressure, high blood sugar, extra fat around the belly, and bad cholesterol. These happen because metabolism is not working properly.

So, metabolic syndrome happens when metabolism is not working right. This can make your health worse. That’s why metabolism and metabolic syndrome are linked.

What Is Metabolic Syndrome?

Metabolic syndrome is a group of health problems that happen together. These problems can make it more likely for someone to get heart disease, diabetes, or a stroke. It means the body isn’t working well when it comes to using energy or controlling blood sugar and fats.

Some of the health problems linked to metabolic syndrome include:

High blood pressure
High blood sugar levels
Too much fat around the belly
High triglycerides (a kind of fat in the blood)
Low HDL cholesterol (this is the “good” cholesterol that protects your heart)

Signs of Metabolic Syndrome

Here are some signs that may show someone has metabolic syndrome:

A larger belly or waist than normal
Feeling tired all the time
Being thirsty or hungry more than usual
Having high blood sugar, especially in the morning before eating

Metabolic Syndrome: Treatment & Reversal

Metabolic syndrome is not just one problem. It is a group of health issues that happen together. These include high blood sugar, high blood pressure, extra fat around the belly, high levels of triglycerides (a type of fat in the blood), and low levels of good cholesterol (HDL). Having these problems at the same time can make you more likely to get serious illnesses like diabetes and heart disease.

The good news is that metabolic syndrome can be improved—and even reversed—with healthy changes. One of the best ways to fix it is by following a low-carb or Mediterranean diet. These diets help lower blood sugar and improve the way your body uses insulin. Adding more fiber-rich foods like chia seeds, beans, and avocados also helps keep your blood sugar steady. It’s important to stay away from sugary foods, white bread, and anything with trans fats.

Regular exercise is another key step. Moving your body every day can make your cells more sensitive to insulin, which helps control blood sugar. Try walking, jogging, or lifting light weights. Managing stress is just as important. When you are stressed, your body makes more cortisol, a hormone that can make your blood sugar and belly fat worse. Try deep breathing, prayer, or peaceful hobbies to feel calm.

The best diet for metabolic syndrome includes healthy fats and natural foods. Try to eat more fatty fish like salmon, leafy green vegetables like spinach, nuts, and olive oil. These foods help lower bad fats in the blood and protect your heart.

With the right food, exercise, and stress control, many people can reverse metabolic syndrome and stay healthy for the long term.

The Metabolic Fixing Program

The metabolic fixing programme is a detailed 8-hour programme designed by Gillian Killiner BSc. (Hons) PgDip. MSc. RD to understand and address your metabolic health concerns.

Prior to your initial appointment, you will have completed your background questionnaire and food, fluid, activity, sleep and symptoms diary.

This information is essential to assist the 1-hour consultation, which can be online or in our clinic and allows our specialist Dietitian to dive deep into your diet and health.

An in-depth personalised programme will then be created for you which can take 3-4 hours after your initial 1-hour appointment to write up. This will then be provided along with many recipes, a shopping list, and if necessary a request for blood testing. A further 3 reviews and write-ups are included. This will all be based on the information provided and consultations as you progress.

If supplements are required these will be recommended also. The bespoke protocols will be provided within the portal for you to follow for a set number of weeks.

You will then be booked for 30-minute review appointments at intervals as part of the programme to reassess, ensure symptoms are improving along with overall wellness and complete the next step of the programme. Further written information and guidance will be included and sent after your review appointment.

We have helped thousands of patients resolve their diet-related health symptoms and look forward to assisting you with addressing your diet, metabolism and overall health.

We look forward to assisting you.

Other Metabolic Conditions

Here are a few more related health problems:

Canine metabolic disorders – These affect dogs, like diabetes or Cushing’s disease.
Metabolic latency syndrome – This means the body is slow to adjust to new foods.
Dual efficient metabolism – A rare condition where the body handles energy in an unusual way.

How to Boost Your Metabolism Naturally: Effective Ways to Increase Metabolic Rate

1. Eat the Right Foods
Eating healthy foods can help your body burn more calories. Protein-rich foods like eggs, chicken, and beans need more energy to digest, which helps boost your metabolism. Spicy foods such as chili and ginger may also help burn fat by raising your body’s heat. Drinks like green tea and coffee contain natural ingredients that can help your body burn more fat. Whole grains and fiber-rich foods like oats, brown rice, and vegetables take more time and energy to digest, which also increases your calorie burn.

2. Build Muscles
Muscles use more energy than fat, even when you’re resting. So, the more muscles you have, the more calories your body burns. Doing strength exercises like push-ups or lifting light weights 2 to 3 times a week can help you build muscle. You can also try HIIT workouts, which means doing fast movements like jumping jacks or running in place, followed by short breaks. These exercises help your body burn more calories even after you’re done.

3. Drink Water
Water is important for all body functions, including metabolism. When you drink enough water, your body works better. Drinking cold water may give a small boost to your metabolism, as your body uses energy to warm it up. Try to drink 8 to 10 glasses of water every day to stay healthy and keep your metabolism active.

4. Sleep Enough
Getting good sleep is important for your health and metabolism. Poor sleep can slow down how your body burns calories. It can also make you feel hungrier the next day. Try to sleep for 7 to 9 hours each night so your body has time to rest and work properly.

5. Reduce Stress
Too much stress is not good for your body. When you’re stressed, your body makes a hormone called cortisol. High levels of cortisol can lead to weight gain and slow metabolism. To feel better and stay healthy, try deep breathing, yoga, or just taking a few minutes of quiet time every day. These simple things can help keep your body calm and your metabolism steady. If your problem doesn’t improve after following these steps, don’t worry. You should contact our dietitian directly. She will look at your case closely and suggest the best solution for your specific health needs. Her goal is to help you feel better and support you in every step. That’s why the services included in the programme are designed to make things easier for you and guide you toward better health.

How to Speed Up Metabolism After 40

As people get older, especially after 40, their metabolism tends to slow down. This happens mainly because the body loses muscle and there are changes in hormones. To keep your metabolism working well after 40, it is important to focus on certain habits. First, eating enough protein is key because protein helps prevent muscle loss, which keeps your metabolism higher. Next, staying active is very helpful. Simple activities like walking and doing resistance training, such as lifting weights or using resistance bands, can build and keep muscle. This helps the body burn more calories even when resting. Also, it is important to check your hormone levels, especially your thyroid, because it controls how fast your metabolism works. Sometimes, hormonal changes during menopause can make metabolism slower, so managing these changes with the help of a doctor can improve metabolism. By eating protein, exercising regularly, and paying attention to hormones, people over 40 can boost their metabolism and stay healthy despite the natural age-related metabolic decline.

How to Increase Your BMR (Basal Metabolic Rate)

Your basal metabolic rate (BMR) is the number of calories your body uses when you’re at rest. This means even when you’re not doing anything—like sitting or sleeping—your body still needs energy to keep your heart beating, lungs working, and brain thinking. If you have a higher BMR, your body burns more calories all the time, even when you’re not active. There are simple ways to raise your BMR naturally.

First, build muscle with strength training. Muscles burn more calories than fat, even when you’re resting. Doing exercises like lifting weights 2 to 3 times a week can help your body grow stronger and burn more energy. Second, eat more protein. Your body uses more calories to digest protein than it does for fats or carbs. Foods like eggs, chicken, and beans are good choices. Third, stay hydrated. When you’re dehydrated, your metabolism slows down. Drinking cold water may also give your body a small boost as it works to warm it up.

Getting enough sleep is also very important. Poor sleep can slow your metabolism and make your body store more fat. Aim for at least 7 to 9 hours each night. Lastly, try HIIT workouts (high-intensity interval training). These are short bursts of hard exercise with small breaks in between. HIIT helps keep your metabolism high even after you’re done working out.

Best Ways to Speed Up Your Metabolism After 50, or 60

As we get older, our metabolism begins to slow down. This happens because our body starts to lose muscle and hormone levels change. But the good news is, there are simple ways to keep your metabolism strong, even after 50, or 60.

For women over 40, it’s important to eat more fiber. Fiber helps keep your digestion healthy and can support fat loss. Strength training is also key. Lifting weights or doing bodyweight exercises helps fight muscle loss, which is a big reason metabolism slows down. Managing stress is very important too. When stress levels are high, the body makes more cortisol, a hormone that can slow your metabolism and cause fat to build up around the belly. Eating metabolism-boosting foods like green tea, chili peppers, and ginger can also help the body burn more calories.

For people over 60, protein becomes even more important. Eating enough protein helps maintain muscle and keeps your metabolism steady. Staying active is also a must—daily walking, swimming, or using resistance bands can make a big difference. It’s also smart to check your thyroid health. An underactive thyroid (called hypothyroidism) can make your metabolism very slow, so getting tested and treated is important. Some people over 60 also try intermittent fasting. This means eating during certain hours of the day and fasting for the rest. It can help the body use energy better and may support a healthier metabolism.

No matter your age, small changes in diet, exercise, and lifestyle can help you keep your metabolism working well and stay healthy.

Best Drinks to Increase Metabolism

Some drinks can help your body burn more calories and improve your metabolism. Green tea is a popular choice because it has catechins, a natural substance that helps your body burn fat faster. Drinking black coffee also helps because caffeine boosts your energy and helps your nervous system work harder, which burns more calories. Another good option is lemon water. It helps with digestion and keeps your body hydrated, which is important for a healthy metabolism. Ginger tea is also helpful because it increases your body’s heat, which can make your body use more energy. Drinking these healthy beverages daily may give your metabolism a little boost, especially when combined with healthy eating and regular exercise.

Metabolism Booster Pills: Do They Work?

There are many pills and supplements that claim to boost metabolism, but they don’t always work for everyone. Some of these pills include Garcinia Cambogia, which may help reduce hunger, and raspberry ketones, which are said to help burn fat. Another one is CLA (Conjugated Linoleic Acid), which might help in fat loss. However, these supplements can have side effects, and some may not be safe for everyone. That’s why it’s important to talk to a doctor before trying any metabolism pills. Eating healthy and staying active are still the safest and best ways to boost your metabolism.

Best Metabolism Boosters for Faster Fat Loss

To help your body burn fat faster, you need to eat foods that boost your metabolism. These foods help with digestion, energy use, and fat burning. One great option is Greek yogurt. It’s rich in protein and has probiotics that help your gut stay healthy. Apple cider vinegar is another helpful food. Some studies show it may help burn fat and reduce hunger. Leafy green vegetables, like spinach and kale, are packed with iron and B vitamins, which help your body produce energy.

The best foods to boost metabolism include lean proteins such as chicken, turkey, and tofu. These foods take more energy to digest, which increases calorie burn. Whole grains like oats, quinoa, and brown rice give long-lasting energy and help control blood sugar. Berries, like blueberries and strawberries, are full of antioxidants that support your body’s metabolism.

There are also many foods that help raise metabolism naturally. Eggs are high in protein and contain important amino acids. Nuts and seeds, like almonds and chia seeds, give you healthy fats and fiber that help your body feel full longer. Fatty fish, such as salmon and mackerel, are rich in omega-3 fatty acids that lower inflammation and may help improve fat burning.

Some foods help build metabolism over time. Legumes, like lentils and chickpeas, are great because they’re high in protein and fiber. Cruciferous vegetables, such as broccoli and Brussels sprouts, help your thyroid work better, and the thyroid plays a big role in controlling your metabolism.

Other high metabolism foods include coconut oil, which has MCTs (medium-chain triglycerides) that may boost calorie burn. Dark chocolate, in small amounts, can help improve how your body uses insulin.

Here are 20 foods that can help boost your metabolism:

Green tea
Coffee
Chili peppers
Ginger
Greek yogurt
Apple cider vinegar
Leafy greens
Lean proteins
Whole grains
Berries
Eggs
Nuts & seeds
Fatty fish
Legumes
Cruciferous veggies
Coconut oil
Dark chocolate
Turmeric
Garlic
Water (very important for hydration)

Including these foods in your meals can support better energy, faster fat loss, and a stronger metabolism. Just remember to also stay active and get enough sleep to keep your body working at its best.If your problem doesn’t improve after following these steps, don’t worry. You should contact our dietitian directly. She will look at your case closely and suggest the best solution for your specific health needs. Her goal is to help you feel better and support you in every step. That’s why the services included in the programme are designed to make things easier for you and guide you toward better health.

Are supplements or blood tests included in the price?
No. If supplements or tests are recommended, they are separate from the programme cost. You’ll receive advice on what’s needed and why.

: How soon will I see results?
Many people start feeling better within a few weeks. It depends on your body, health history, and how closely you follow the plan.

Can this programme help with weight loss?
Yes. The programme supports healthy, long-term weight loss by improving your metabolism and addressing root causes like stress, sleep, or hormone imbalances.

Will I get meal plans or food lists?
Yes. You’ll receive meal ideas, recipes, and a shopping list based on your personal health needs.

Q10: How do I book the programme?
It’s easy! Just click the link below to choose your service or package:
Book a Service
Book the Full Package

Links included in this description might be Amazon affiliate links. If you purchase a product or service with the links that I provide I may receive a small commission.

How Does Cholesterol Impact Heart Health?

Cholesterol is a waxy, fat-like substance found in your blood. While your body needs some cholesterol to build healthy cells, too much of it can harm your heart. Here’s how:

Good vs. Bad Cholesterol
- HDL (High-Density Lipoprotein) is "good" cholesterol—it helps remove excess cholesterol from your bloodstream.
- LDL (Low-Density Lipoprotein) is "bad" cholesterol—it can build up in your arteries, forming plaque and narrowing blood flow.
Plaque Buildup & Heart Risks
When LDL cholesterol is too high, it sticks to artery walls, forming plaque. Over time, this can:
- Restrict blood flow, forcing your heart to work harder.
- Cause blood clots, leading to heart attacks or strokes.
How to Protect Your Heart
- Eat heart-healthy foods (fiber, healthy fats, lean proteins).
- Exercise regularly to boost HDL and lower LDL.
- Avoid trans fats and excess saturated fats.
- Get regular check-ups to monitor cholesterol levels.

Need Help Managing Cholesterol?
A personalized diet plan can make a big difference! At 121 Dietitian, our experts guide you with simple, effective strategies to improve heart health.