Nutrition
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Gut Health and Digestive Wellness
Everyday food and habits for a more comfortable gut, and knowing when to see your family doctor or nurse practitioner
- 2 hours 15 minself-paced
- 6modules
- 5interactive tools
- Certificatewhen you pass
What you will be able to do
- describe how your digestive system works and what is normal for bowel habits.
- explain what is and is not known about the gut microbiome, probiotics and prebiotics.
- estimate your fibre intake and increase it gradually towards 25 g (women) or 38 g (men) a day, with enough fluids.
- add more variety of plant foods to everyday meals on a budget.
- choose, store and make fermented foods safely, and know who should take care.
- use daily habits (fluids, activity, position on the toilet, eating pace, stress and sleep) that support digestive comfort.
- keep a food and symptom diary to spot patterns, and recognize red-flag symptoms that need a family doctor or nurse practitioner, your provincial health line or 911.
About this course
Bloating, gas, sluggish digestion and confusing advice about probiotics and 'gut health' products are common worries. This course explains how your gut works and what the evidence and Health Canada advice actually say, in plain English.
You will learn how to increase fibre comfortably towards Health Canada's 25 g a day for women or 38 g for men, add more plant variety on a budget, use fermented foods safely, and build daily habits around fluids, movement, eating pace, stress and sleep. You will also learn which symptoms always need a family doctor or nurse practitioner, and how to prepare for an appointment.
It is for all adults who want a more comfortable gut through everyday food. It is education only and does not diagnose or treat IBS or any other condition. You will use a plant variety tracker, a food and symptom diary, a gradual fibre increase plan, a fermented foods guide and a red-flag symptom checker.
Course modules
6 modules-
1How your gut works
A plain-English tour of your digestive system, what the gut microbiome is (and what is still unknown), and what normal looks like, including the signs that always need a family doctor or nurse practitioner.
- The journey your food takes
- The gut microbiome: what we know and what we don't
- What is normal, and what always needs a family doctor or nurse practitioner
Red-flag symptom checker (when to see your doctor or nurse practitioner)
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2Fibre, your gut's everyday fuel
What fibre is, how much Canadian adults need, how to estimate what you eat now, and how to increase it slowly so your gut has time to adjust.
- Fibre explained and how much you need
- Estimating your fibre and simple swaps
- Going up gradually: the comfortable way to add fibre
Gradual fibre increase plan
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3Plant variety made easy
Why eating a wide range of plant foods matters, how to build variety on a budget, and simple ways to use whole grains, legumes, nuts and seeds every day.
- Why variety matters, and the '30 plants' idea
- Building variety on a budget
- Whole grains, legumes, nuts and seeds made simple
Plant variety tracker
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4Fermented foods, probiotics and prebiotics
What fermented foods are and how to use them, an honest look at probiotic and prebiotic products, and how to choose and make fermented foods safely.
- Fermented foods explained
- Probiotics and prebiotics: the honest facts
- Choosing and making fermented foods safely
Fermented foods guide
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5Daily habits for a comfortable gut
Fluids, movement and bathroom habits; how and when you eat; and the link between stress, sleep and your digestion.
- Fluids, movement and bathroom habits
- How and when you eat
- Stress, sleep and the gut-brain connection
Food and symptom diaryGradual fibre increase plan
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6Understanding symptoms and getting the right help
Use a food and symptom diary well, understand common gut complaints and conditions, and know exactly when and how to get help.
- Using a food and symptom diary well
- Common gut complaints and conditions explained
- Red flags and preparing for your doctor appointment
Food and symptom diaryRed-flag symptom checker (when to see your doctor or nurse practitioner)
Tools included
Saved to your account, downloadable as PDF- TrackerPlant variety trackerTrack your vegetable and fruit portions and the number of different plant foods you eat each day, so you can build variety step by step.
- TrackerFood and symptom diaryRecord food, drinks, symptoms, bowel habits, stress, sleep and activity for 2 to 4 weeks to spot patterns and share clear notes with your family doctor or nurse practitioner.
- PlannerGradual fibre increase planPlan small fibre changes week by week over four weeks, with extra fluids, so your gut has time to adjust.
- CardsFermented foods guideQuick cards on common fermented foods: what they are, how to use them, what to check on the label and who should take care.
- CheckerRed-flag symptom checker (when to see your doctor or nurse practitioner)A two-minute check to help you decide whether your gut symptoms need an appointment with your family doctor or nurse practitioner, urgent advice or emergency help before you make diet changes.
Who this course is for
- Adults who want to support everyday digestion and gut comfort through food and habits.
- People who feel bloated or sluggish from time to time and want practical, evidence-based ideas.
- Anyone confused by gut health trends, supplements and fermented foods who wants a clear, evidence-based view.
- People preparing to talk to their family doctor about gut symptoms who want to keep a useful diary.
Check with a health professional first if
- Anyone with a red-flag symptom right now (blood in poop, black poop, weight loss without trying, a change in bowel habit lasting several weeks, bloating most days, difficulty swallowing, persistent heartburn or new indigestion starting in middle age or later): see your family doctor or nurse practitioner before making diet changes.
- People with a diagnosed gut condition such as IBS, celiac disease, Crohn's disease, ulcerative colitis or diverticular disease, or who have a stoma or have had bowel surgery: follow your family doctor's, specialist's or dietitian's advice and check before changing your fibre intake.
- People who have been told to follow a low-fibre, low-residue or fluid-restricted diet, or who have kidney or heart conditions affecting fluids.
- Pregnant or breastfeeding people: check with your midwife, obstetrician, family doctor or nurse practitioner, especially about supplements and unpasteurized fermented foods.
- People with a weakened immune system: ask your care team before eating unpasteurized or homemade fermented foods or taking probiotics.
- People taking medicines that affect the bowel, or thinking about laxatives, fibre supplements or probiotics: speak to your pharmacist.
- Anyone with a current or past eating disorder: food diaries and food changes may not be right for you; speak to your family doctor or nurse practitioner first.
Your certificate
Answer at least 7 of the 10 final questions correctly and your certificate is ready to download straight away, with your name, the course and a verification ID anyone can check.
A certificate of completion shows you finished a general education course. It is not a professional qualification.
Certificate of completion
Your name
Gut Health and Digestive Wellness, 6 modules, completed 6 October 2026
Dr Aqsa Mukhtiar, PhD in Nutrition
Course authorID MNC-4K7Q-2Z9P
Verify at mynutricare.co.uk
Course authorID MNC-4K7Q-2Z9P
Verify at mynutricare.co.uk
Questions about this course
Is this course suitable if I have IBS?
This course is general education about gut-friendly eating and habits. It does not treat IBS or any other condition. If you have IBS or another diagnosed gut condition, follow your family doctor's or dietitian's advice and check with them before changing your fibre intake or trying specialist diets.
Will this course stop my bloating?
We cannot promise any particular result. Many people find that gradual fibre changes, slower eating, enough fluids and regular activity help them feel more comfortable. If bloating happens most days, lasts for several weeks, or comes with other symptoms, see your family doctor or nurse practitioner.
Do I need to buy probiotics or special gut health products?
No. The course focuses on everyday foods such as whole grains, beans, vegetables, fruit, nuts and seeds. Evidence on probiotic supplements is mixed. If you are considering one, speak to your pharmacist first.
Is the course only for women?
No. It is for all adults. It includes a note on how the menstrual cycle can affect gut symptoms, which you can record in the diary if it applies to you.
What do I get with this course?
6 modules with 18 short lessons (about 2 hours 15 minutes in total) and 5 interactive tools, including the Plant variety tracker, Food and symptom diary and Gradual fibre increase plan. Your tool results save to My Progress. A 10-question final check ends the course; score 7 or more for your certificate. Written by Dr Aqsa Mukhtiar, PhD in Nutrition. Prices are in Canadian dollars (CAD).