Samina Inclusive IBS Dietitian

10/12/2026

🍞 My dietitian tip for making your morning toast more satisfying? Think about what you can ADD, not take away! ✨

Toast is one of the easiest breakfast options, especially on busy mornings. But if you find yourself hungry again an hour later, your toast might just need a little more staying power!

The secret? Pairing fiber + protein to help keep you feeling full, satisfied, and energized throughout your morning. 💛

Here’s how I like to build a more balanced toast:

🍞 Start with fiber: Choose whole-grain bread to support digestive health and help keep you satisfied.

🥑 Add some color (and more fiber!): Think avocado, berries, or other fruits and veggies for extra nutrients.

🥚 Don’t forget protein: Eggs, cottage cheese, Greek yogurt, or nut butter can help make your toast a more filling meal.

And remember, you don’t need to overcomplicate breakfast or completely change what you already enjoy eating. Sometimes the smallest additions can make the biggest difference!

I recently shared more of my favorite ways to build a balanced, delicious toast in Good Housekeeping, alongside other nutrition experts!

🔗 Head to the link in my bio to read the full article for more easy and delicious toast topping inspiration!

💬 What’s your favorite toast combination? Sweet or savory? 👇🏽



balanced breakfast ideas | high fiber breakfast | protein-rich toast toppings | gut health nutrition | easy breakfast ideas | registered dietitian tips | staying full longer

10/09/2026

A little Wholesome Start news! 🎉🍞

I’m excited to share that I was recently featured in Good Housekeeping, sharing some of my favorite ways to turn a simple slice of toast into a nourishing, satisfying meal!

If you’ve been part of this community for a while, you know I’m all about making nutrition feel approachable, realistic, and enjoyable, especially when you’re navigating digestive symptoms.

In the article, I share why sourdough can be a great option for some people with sensitive digestion, along with easy ways to add more protein, fiber, and healthy fats to your toast.

Because supporting your gut health doesn’t have to mean overcomplicating your meals or following a bunch of food rules. 💚

A few of my favorite combinations featured in the article:
🥑 Avocado, smoked salmon & sriracha
🍌 Peanut butter, banana & h**p seeds
🍅 Hummus, cherry tomatoes, pumpkin seeds & feta

I’d love to know: Are you a sweet or savory toast person? 👇

Read the full Good Housekeeping article here:

Toast isn’t just a side dish. Here are the best ways to turn it into a satisfying snack or meal.

10/09/2026

💭 Ever wonder why your digestion gets worse when you’re eliminating foods?

You can’t heal your gut by starving it.

The more you restrict, the more your digestion struggles. 😣

Malnutrition and a low BMI are linked to more severe digestive symptoms. 📉

At least 98% of people with eating disorders experience a functional gut disorder. 💭💩

Restriction doesn’t just affect your relationship with food. It impacts how your gut functions too. 🌿

If you’re dealing with bloating, constipation, nausea, or reflux while trying to “eat perfectly,” your gut may actually need more nourishment, not less. 🥣

Swipe for gentle ways to support your digestion while healing your relationship with food. ✨

You deserve a calm gut and peace with food. 💛

Comment “I’m ready” to work with me 1:1 🌿

EatingDisorderRecovery FoodFreedom IntuitiveEating InclusiveIBSDietitian

10/05/2026

🙅🏽‍♀️ Going long periods of time without eating is NOT a flex and it can wreak havoc on our digestive system.

⏰ Your metabolism functions at it’s best when it is adequately and consistently nourished throughout the day!

Ask yourself these questions to help you determine the best time to eat:
🔹Are you hungry?
🔹Are you bored?
🔹Do you need some extra comfort?
🔹When will you have access to food next?
🔹When was the last time you ate something?

✅ There’s no right or wrong answer here as long as you are tuning into your body’s cues and allowing yourself permission to eat and enjoy all foods you tolerate.

💞 Intuitive Eating is a framework that allows you to tune back into your body’s inner wisdom. It helps you determine when, what, and how much food you should eat based on your unique needs instead of external rules from dieting.

👉🏽 With my IBS Food Freedom Program you learn how to nourish your body in a balanced way, stop fearing food, and achieve long-term symptoms relief without rigid diets, stress, or shame!

I only have 🌟5 spots🌟available for the rest of the year, comment “APPLY” and I’ll send you the link to get started!

Samina Qureshi Gut Health and Disordered Eating Dietitian based in Austin, Texas

10/05/2026

Fiber is great for your gut… until you go from 0- 35 grams a day. 😅

That’s when the bloating, gas and digestive discomfort can show up.

My advice on the radio? Start low and go slow.

Instead of making a huge jump, try adding about 5 grams of fiber per day, keep up with your fluids, and give your body some time to adjust. If you’re feeling good, gradually build from there.

💧 Fiber + fluids go hand in hand, especially when you’re increasing your intake.

And you don’t have to rely on huge servings of beans, bran or other foods that may feel intimidating if you have a sensitive stomach.

Some of my favorite lower-FODMAP ways to add ~5g of fiber:
🥝 2 kiwis
🫐 Raspberries with lactose-free yogurt
🌾 Oatmeal + ground flax
🥔 Potato with the skin
🥕 Roasted carrots + quinoa
🌰 Pumpkin seeds + fruit
🍿 Popcorn + peanuts
🫘 A small serving of canned chickpeas
🍌 Firm banana + peanut butter
🥄 Psyllium mixed into water or a smoothie

Start with what feels realistic for you and build from there. More fiber isn’t better if you’re miserable. The goal is to find an amount and pace your body can tolerate.

And this conversation was extra fun because I got to talk about practical nutrition live on SiriusXM Road Dog Trucking for professional truck drivers who are trying to take better care of their health while spending long hours on the road.

Because nutrition advice has to work in real life. 🚛

Whether you’re sitting in a truck, sitting at a desk, chasing toddlers, or running from one appointment to the next, you deserve nutrition advice that is practical, flexible and actually doable.

Save this for your next grocery trip and send it to someone who is trying to increase their fiber without upsetting their stomach.

09/30/2026

This is your sign 🌱

To touch grass, get dirty, and slow down.

To let the kids dig in the dirt, pick the okra, and eat something they watched grow from a tiny seed.

Our little garden has become so much more than growing vegetables. It’s been a reminder to slow down, get outside, get our hands dirty, and let the kids experience food in a completely different way.

Because there’s something pretty magical about watching your child bite into something and say,

“Mom, I grew this.” 🥹🌱

Sometimes the best food memories start in the garden.

I grew up with my grandparents and parents always in the garden growing whatever produce they wanted.

They all have the greenest thumbs!! Literally eat a fruit or veggie, save the seed, germinate it, plant and we get to enjoy the fruit of their labor.

It has meant so much to me and my husband that we are carrying on that tradition with our kiddos.

What food traditions do you already have or wish to have with your family?

09/23/2026

Can you reintroduce FODMAP trigger foods with IBS?

Watch to learn more!

If you have any additional questions feel free to drop them below so I can answer them 🫶🏽

📍 Austin, TX + throughout Texas via telehealth

IBS dietitian • Austin dietitian • gut health dietitian • IBS nutrition • digestive health • bloating • constipation • diarrhea • reflux • SIBO • food sensitivities • low FODMAP • gut health nutrition • non-diet dietitian • Austin nutritionist • Texas dietitian

09/22/2026

POV: You’ve spent months cutting out foods for your IBS… and now you’re afraid to eat anything. 🫠

Gluten-free
Dairy-free
Low FODMAP
No garlic
No onions
No “inflammatory” foods
No fun allowed 😭

And somehow… your gut still isn’t happy.

If every IBS flare sends you searching for the NEXT food to eliminate, it might be time to stop asking:

“What else can I cut out?”

…and start asking:

“What can I safely ADD back in?”

IBS nutrition isn’t supposed to be an endless cycle of restriction.

You deserve support that helps you understand your symptoms without making your world of food smaller and smaller. 🫶🏽

If you’re ready to work on your IBS without another elimination diet, comment IBS and I’ll send you the link for a free 15-minute discovery call.

Low FODMAP IBS Awareness Gut Health Dietitian Austin Dietitian Texas Dietitian

09/21/2026

POV: Your gut has become the main character of your entire day. 😅

“What if I eat this?”

“Was it the garlic?”

“Should I stop dairy?”

“Maybe I need another probiotic?”

“WHY IS MY STOMACH DOING THIS?!”

If this sounds familiar, consider this your gentle IBS check-in 🤎

You don’t need to spend your life analyzing every bite, avoiding more and more foods, or panicking every time your stomach makes a noise.

You deserve to understand your symptoms without letting IBS run your life.

That’s what we can work on together.

💬 Comment IBS and I’ll send you the link to schedule a FREE 15-minute discovery call.

Telehealth throughout Texas | Austin-based GI dietitian | IBS Low FODMAP Diet

09/21/2026

If you have IBS, you’ve probably been given A LOT of advice about what you should and shouldn’t eat 😂

And honestly, it can get exhausting trying to figure out which advice actually applies to you.

Maybe you’ve tried cutting out foods because you were worried they’d trigger symptoms.

Maybe you’ve spent way too much money on supplements hoping they’d fix your gut.

Maybe you’ve skipped meals before going out because you didn’t want to risk bloating.

Maybe you’ve been afraid to add foods back because you finally found a few things that feel “safe.”

None of this means you’re doing anything wrong. 🫶🏽

When your gut has been unpredictable, it makes sense that you’d want to find some control.

But you deserve an approach that helps you understand your symptoms without making your world of food smaller and smaller.

IBS nutrition isn’t about finding the perfect list of hfoods. It’s about figuring out what works for YOUR body while still making room for flexibility, enjoyment, culture, and a life outside of your gut.

And yes… sometimes Kermit just wants to gently side-eye the internet for making all of this WAY more complicated than it needs to be 😂

📍 Austin, TX + throughout Texas via telehealth

IBS dietitian • Austin dietitian • gut health dietitian • IBS nutrition • digestive health • bloating • constipation • diarrhea • reflux • SIBO • food sensitivities • low FODMAP • gut health nutrition • non-diet dietitian • Austin nutritionist • Texas dietitian