Sara Rawda BSc, CNP

This beautiful mountain escape just 45mins from Beirut 🌄 I love visiting these guesthouses when im in Lebanon, the aesthetics are always incredible & you get a little escape from the 30+ degree weather 🥵

Beyt El Jabal one of my faves!

SESAME SEEDS for your hormones 🧬
I eat them every single day, mainly in tahini form with molasses and this is one of the reasons I got my period back after 1 year of losing it!! (Let me know if you want a video on what else I did to get my cycle back to normal🫶🏻)

Sesame seeds help boost estrogen levels which are usually low with missed periods. They contain lignans such as sesamin and sesamolin. These are phytoestrogenic compounds that can interact with estrogen pathways.

They have unsaturated fats (healthy fats) which help in the normal hormone pathways - healthy fats are so important for your hormones!!

They’re high in zinc which is involved in the reproductive function and hormone signaling

If you’re watching your calories and want to add them daily, just make sure you swap them out with another healthy fat like olive oil. For example, use less oil in salads and add the sesame seeds 🤍

SIBO supplement protocol 🦠 i have videos for diets for SIBO so check those out if you’re looking to learn about how foods can help!
There’s a whole protocol for SIBO, this is not a quick fix with only supplements! Reach out if you need more support with this!

I have all these supplements linked in my shopmy under SIBO 🫶🏻 link in bio

LEFTOVER CRISPY RICE 🍚 it’s good for your gut & blood sugar!

Resistant starch is one of the most beneficial carbohydrates for gut, unlike most starches, it resists digestion in the small intestine.

(People who are sensitive to prebiotics may not agree, everyone is different!) But here are some benefits of it:

• Feeds beneficial gut bacteria. Resistant starch acts as a prebiotic, helping beneficial bacteria such as Bifidobacterium and other butyrate-producing microbes thrive.
• Increases butyrate production.
• Fuels the cells lining your colon.
• Helps strengthen the gut barrier, which may reduce intestinal permeability.
• Supports blood sugar control. Because it isn’t rapidly broken down into glucose

As a nutritionist, it’s one of my favorite fruits to recommend because it’s packed with so many nutrients 🥝

Here’s why I love them:
🥝 contain more than 100% of your daily vitamin C in just one kiwi
🌿 Fiber to support a healthy gut and regular digestion
💚 A natural digestive enzyme called actinidin that may help break down protein
✨Antioxidants that help protect your cells from oxidative stress
🫶🏻Potassium to support heart health and healthy blood pressure

Research suggests that eating 2 kiwis about an hour before bed may help you fall asleep faster, sleep longer, and improve overall sleep quality. This may be due to their naturally occurring serotonin that support healthy sleep.

Do you eat your kiwis with the skin on or off? 🥝

Major claim coming from me but this place did not disappoint! Matter come to LA plz 🥹

100g protein a day made so easyyyy 💪🏻
Getting enough protein isn’t just for athletes. Hitting around 100g of protein daily can help support:

• Muscle tone & strength
• Blood sugar balance and steady energy
• Reduced cravings & better appetite control
• Hormone and metabolism support
• Healthier skin, hair, and nails
• Recovery from workouts and busy days

Protein also helps you feel fuller longer, making it easier to stay consistent with your nutrition without constantly thinking about food.

Aim to include a protein source at every meal and snack to make hitting your goal so easy!

For protein powders try:
Ritual
Equip Foods this brand for gut friendly whey protein that is lactose free! Many of my clients with IBS love it. Use my discount code for $$ off: SARARAWDA

Part 1: NON TOXIC home swaps for on the go, bathroom & laundry 🧺

I mention making swaps for things you use daily becausr thats what counts! Microplastics, chemicals, additives are all ok to have when had from time to time but when its something im using DAILY, thats when its time to make the swap ❤️

Love these brands! I have them all linked in my shopmy 🔗 in bio

My super chic water bottle, you can get it here: https://go.shopmy.us/p-68064665

for laundry and cleaning supplies. Use code SARARAWDA for 💸💸 off!
soap love this fermented hand soap 🇯🇵 use code SARA10 for a discount!

Nature’s multivitamin - skincare, gut, inflammation, brain health & iron levels all in one little tin 🐟

I have my degree in nutrition & dietetics and there’s definitely vitamin combos you want to avoid like calcium and iron because they compete for absorption. But if you aren’t deficient in them, then it’s totally fine to have together!

Ingredients: cottage cheese - i love on sourdough bread, cherry tomatoes, capers & my fave sardines from

Save this snack idea for later 🫶🏻

5 Gut health supplements WORTH your money!

These are all linked in my Shopmy under “gut health” & many more alternatives! 🛍️
https://shopmy.us/collections/4367414