Top tips for a nourished gut - by Kristen Stavridis

Back in February, we hosted a Baobab Breakfast Club to celebrate all things baobab, from sustainability to nutrition, and how its high fibre and high vitamin C levels allow us do less and feel better. We invited experts in energy to chat to us about how we can best protect our every day energy levels, and one of them was nutritionist Kristen Stavridis.

Qualified Nutritionist Kristen Stavridis has worked with hundreds of women who are looking for more energy but are also overwhelmed by the steps to take to get there when time is tight. She has teamed up with UNROOTED to share her tips for nourishing the gut which in turn will lead to feeling more energised throughout the day.

“When 90% of women are struggling to get through the day, it’s not just fatigue. Women are juggling more than ever, yet nutrition, recovery and wellbeing are often the first things to slip. The result is a culture of pushing through exhaustion instead of supporting what the body actually needs.

By late afternoon, many women are running on fumes. “That ‘push through’ mindset ignores the body’s need for hydration, nourishment and recovery which are all essential for energy and that feeling that we can handle day to day life and all it throws at us.”

1. Don’t skip hydration, especially in the afternoon

“Even mild dehydration makes fatigue and brain fog worse. Sipping water consistently through the day, rather than trying to ‘catch up’ later, can help maintain steadier energy levels.”

2. Build fibre into meals to avoid energy crashes

“Fibre helps slow the release of energy from food, keeping blood sugar and energy levels more stable throughout the day, helping you to avoid the “crash”. Adding higher fibre foods like beans, wholegrains or seeds to meals can prevent the sharp dips many women experience mid to late afternoon. Don’t forget healthy snacks like a handful of nuts can also support energy levels in the afternoon.”

3. Eat for energy, not just convenience

“When energy is low, it’s tempting to rely on quick fixes, but meals lacking protein, fibre and key nutrients can make fatigue worse. Small, balanced meals make a noticeable difference.”

4. Support gut health daily, not occasionally

“Gut health plays a key role in how we absorb nutrients and produce energy. Regular habits like fermented foods or a gut health shot can support digestion and overall wellbeing when done consistently.”

5. Fuel before the slump hits

“If 4–6pm is your danger zone, focus on nourishment earlier in the day. A fibre-rich lunch and adequate hydration can help reduce the need to ‘push through’ exhaustion later on.”

6. Don’t skip meals

“Skipping meals like breakfast can lead to energy slumps later in the day, contributing to fatigue and poor mood. Eating every few hours ensures your energy levels stay more consistent, leaving you feeling more energised.”