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Happy Guts With Tash

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Portugal
Lisboa, Lisboa
Happy Guts With Tash

🦠Microbiome health + the ancient wisdom of ayurveda
💌DM to take the digestion assessment
💚Eat food you love and can digest

29/10/2026

If you only cook one meal this season-change to protect your hormones and your gut, make it this.

It’s the ultimate Ayurvedic ‘cheat' for perimenopause: Kitchari.

It's a low effort, high reward kinda meal that feels like a warm hug for your insides.

Shopping list
Mung beans / dal - 50g (split or soaked overnight)
Basmati rice - 100g
Ghee - 2 tsp
Black pepper, freshly ground - 1 tsp
Fresh grated ginger - 1 tbsp
Fenugreek - 1/4 tsp
Fennel seeds - 1/2 tsp
Cumin seeds - 1 tsp
Asafoetida (hing) - 2 pinches
Cumin, ground - 1 tsp
Optional finely chopped veggies - I used cabbage, leek & celery (leafy greens can be stirred through at the end of cooking)
Hot water - 750ml - 1L (depending how soupy you want it to be)
Salt - 1- 1.5 tsp (diluted in hot water & poured over at the end of cooking)

PREP TIP: If you can't find split mung dal, you need to soak the beans overnight. Do not skip this step!

Link in bio for full recipe or go to gooddigest.substack.com.

Seasonal shifts can feel more difficult during perimenopause, when everything is in flux, so prioritise yourself and try this ancient wisdom.

Your immune system, your gut and your liver will all thank you.

This is food as medicine and how you manage menopause naturally, supporting your changing body to thrive in this next stage of life.

Let me know how it works for you 💚

28/10/2026

Notice how everyone gets sick when the seasons are changing? And maybe you more so, now in perimenopause your immune system has taken a hit...

That's because the body needs a chance to adjust to changes going on around it- different weather, different food, different circadian rhythm, different pace etc.

Permission to slow down during the transition between summer & winter, and vice versa, is the first thing on the list from an Ayurvedic perspective. This is how you relieve perimenopause symptoms naturally.

Make space to change what you're eating and cooking as different foods come into season.

Cooked food is 'pre-digested' in a way, making it more easy to digest and therefore kinder on your gut and faster to get energy from. Soups and slow-cooked foods are best during a time of irregular weather. This is using food as medicine.

Here in Lisbon it's cooled down a lot, plus the clocks just changed and then there was a full moon as well...

Wearing layers and avoiding getting too cold or too hot may sound like a simple thing, but in perimenopause keeping your body temperature stable is more important than ever.

Not doing so can trigger hot flushes, night sweats, affect blood sugar levels, impact sleep and cause a heightened stress response.

The immune system is weakened as a result.

Then you catch that cold or flu that's going around.

Make extra time to prioritise yourself right now.

And SLOW DOWN.

Let me know if you have time to slow down 😉

23/10/2026

It is NOT a natural part of peri and menopause to be experiencing constipation, bloating and gas or diarrhea..

However, you are not alone - this is experienced by about 40% of women.

These messages from your butt are giving you critical information!

They are connected to other peri symptoms, for instance heavy bleeding and mood swings - could mean your gut is in dysbiosis. Hot flushes and vaginal dryness can indicate a depleted microbiome.

Supporting your changing microbiome - will help ensure estrogen levels are balanced, maintain your weight, reduce your risk of breast cancer and keep your bones strong.

A nice easy smooth p**p, at least once a day (no more than 3 times a day) is a good sign from your bowel that you’re doing right by your hormones.

19/10/2026

Managing perimenopause and menopause naturally requires eating nutrient-dense foods to get the essential minerals and vitamins your body needs now. (Follow to see my list of nutrient-dense foods)

It can be difficult to do this all the time, so alongside good nutrition, these are my top 3 natural supplements to help with peri and menopause symptom relief. These are the ones I use to ensure my body has the most critical nutrients it needs at this stage in life.

In particular, these are evidence-based natural remedies for aches and pains (joints & muscles), mood swings / anxiety/ low mood, depression, stress, sleep, brain fog, and dry /thinning skin (including vaginal tissue).

♀️ Magnesium - master mineral that plays a role in 300+ biochemical reactions in the body. Relaxes muscles, eases joint pain and headaches and calms the nervous system, leading to better sleep. It helps regulate neurotransmitters to reduce stress, reduce irritability and improve mood. It supports blood sugar regulation for weight management. It supports healthy blood pressure and cardiovascular function.

♀️ Sea Buckthorn Oil - highest source of the rare omega-7 and also high in Vitamin E, which helps restore thinning and drier skin as estrogen declines. It restores skin mositure, elasticity and barrier function. It also supports mucus membranes in the body, helping the immune system and vaginal dryness. The fatty acids and antioxidants reduce inflammation, support heart and bone health. (Can be taken orally or applied topically to the skin)

♀️ Ashwaghanda - an adaptogen, which helps the body adapt to stress by lowering cortisol levels. Lowers anxiety, mood swings and insomnia and combats fatigue and low energy. May also support thyroid function and may help mitigate brain fog and depression / low mood. (Find the right adaptogen for you, you can also experiment with Schisandra Berry, Rhodiola Rosea, Holy Basil/ Tulsi or Reishi Mushroom.

Let me know if you've tried any of these with success or struggling with other symptoms.

Disclaimer: I am sharing my personal journey and educational background. This is not medical advice. Always consult your holistic practitioner.

25/03/2026

Our first Skin-Gut connection event yesterday was a hit, so we're taking it on the road in Portugal!

🚗 Next up Setubal and Ericeria, probably online as well - watch this space.

🪷 The skin is our largest organ and is a sense organ, so it's like a window to what's going

🪟 We are what we can digest and this shows in our skin - it's like a window to what's going on inside.

Over time, if we ignore constant bloating, constipation, migraines, allergies or joint pain - the skin will erupt.

Often we need to start by calming our nervous system - so our digestive system can kick into gear.

🤗 Massaging your skin with warm sesame oil is an immediate calming cue to the stress hormones, as well as hydrating and detoxifying.

🌈 Eating (and being able to digest) the rainbow - in other words, local seasonal produce - provides the variety of plant-based foods your gut needs for a diverse microbiome.

⏰️ Syncing with the natural circadian rhythms of the day is the best way to plan your days and ensure metabolic health.

Thanks to everyone who joined yeaterday and to lovely for hosting us 💖

21/03/2026

Nuance is important, as always, especially when it comes to cold 'therapy' and doubly so for women. Again the science might work for men, but not necessarily for women.
Extreme cold (ie ice baths) can be counterproductive for health, while cold ~15°C can support metabolic, immune and mitochondrial health.
Enjoy your usual warm shower first (it's also important to avoid extremely hot showers) and finish with 2 minutes of cold water.
Start small and feel the benefits build.
Spring is a perfect time to set new intentions amd of course the warm weather makes it easier!

19/03/2026

Low energy levels, dark circles under the eyes, restless legs and headaches are signs your iron storage and absorption levels may be low.
Many of our female clients, and ourselves included, are dealing with anaemia and low iron levels.
Food is the first place we should look for the vitamins and minerals our bodies need.
Try these out and let me know how you feel!

18/03/2026

Herbs and spices in your kitchen cupboards are nature's medicince! 🌱💊
Cook with them everyday.
Kitchari - Ayurveda's cleansing and healing hero is a great way to easily include all the cleansing ones.
For when you need an energy boost, feeling run-down, tired or bloated.

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Lisbon

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