The "Little Bit of Lots" Approach: An Easy Way to Start Healing Your Gut
One of the most common patterns I see as a naturopath specialising in gut health is people arriving with a very limited diet. They've spent months—or even years—eliminating foods they believe are triggering their symptoms. Yet, despite their best efforts, they’re still suffering.
This cycle of elimination can be frustrating and even disheartening. Often, the foods they've removed are not the actual triggers, or they’ve eliminated so many foods that their body is missing out on the nutrients it needs to heal. Over time, this fear of food can lead to worse symptoms and a strained relationship with eating.
To break this cycle, I’ve developed a concept I call "Little Bit of Lots." It’s a simple yet transformative approach that promotes healing, supports gut function, and helps you rebuild trust with food.
What Is "Little Bit of Lots"?
"Little Bit of Lots" encourages you to expand the variety of foods on your plate. Instead of relying on just 2–3 different foods, I guide my clients to aim for 6 or more smaller portions in each meal. Think of a colourful poke bowl, where you’re sampling a little of everything: vegetables, proteins, grains, and healthy fats. Portions are small, sometimes just a tablespoon.
This approach works hand-in-hand with my Four Pillars of Gut Health—stress, food, gut function, and gut structure. By incorporating variety into your meals, you’ll start to address the "food" pillar in a way that nourishes both your body and mind. We customise it further when we work together.
The Benefits of "Little Bit of Lots"
1. More Variety = More Nutrients
Every food contains its unique profile of vitamins, minerals, and phytonutrients. By eating a diverse range of foods, you give your body the building blocks it needs to heal and thrive. More nutrients mean improved energy, a better mood, and enhanced digestion.
For example, adding a small portion of fermented foods like kimchi or yoghurt can support gut microbiome diversity, while a variety of colourful vegetables can provide antioxidants to reduce inflammation.
2. Smaller Portions = Smaller Reactions
When dealing with food sensitivities or intolerances, the fear of triggering symptoms can make eating feel like a minefield. The "Little Bit of Lots" approach reduces this risk. By having smaller portions of each food, any reactions that do occur tend to be less intense and shorter-lived.
This gradual reintroduction of variety can also help you identify patterns in your symptoms without overwhelming your system. (Be careful as it can take up to 72 hours for a symptom to arise - so it may not be the food you just ate, as it is the combination of foods over the last three days. Hence, why I recommend food intolerance testing.)
How to Get Started
1. Start Small
If your current diet consists of just a few "safe" foods, don’t feel pressured to overhaul it overnight. Begin by adding one or two new foods in small amounts. For example, if you’re eating plain rice and chicken, try adding a spoonful of cooked carrots or a sprinkle of sesame seeds.
2. Think Colourful
Aim for a rainbow on your plate. Brightly coloured foods—like spinach, sweet potato, blueberries, and capsicum—are rich in nutrients that support gut healing.
3. Mix It Up
Experiment with combinations of raw and cooked foods, proteins, and healthy fats. A small portion of avocado, a boiled egg, or a drizzle of olive oil can elevate your meal and provide essential nutrients.
4. Tune In to Your Body
Pay attention to how you feel after meals. Keep a food journal to track what works well for your gut and what might need adjustment.
Rebuilding Trust with Food
One of the most powerful outcomes of "Little Bit of Lots" is the shift it creates in your relationship with food. As you experience less intense reactions and more consistent energy, your confidence in eating grows. Food becomes less of a threat and more of a tool for healing.
Over time, this variety not only strengthens your gut but also promotes a healthier mindset. Eating becomes enjoyable again, and you’re no longer stuck in a cycle of fear and restriction.
The Bigger Picture
Remember, food is just one piece of the puzzle. Healing your gut also requires addressing stress, gut function, and gut structure. As we work through these pillars together, "Little Bit of Lots" provides a practical, effective way to support your journey to better health.
If you’re ready to explore how this approach can work for you, let’s start with small steps—together. By embracing variety, we can help your gut heal, restore your energy, and rebuild your confidence in food.
Your Next Step
Want to learn more about "Little Bit of Lots" and the Four Pillars of Gut Health? Reach out to book a consultation and take the first step towards a happier, healthier gut.