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vegan meal plan

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High Protein Vegan Diet Plan – 3 Day eBook
£5.00

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Ep.31 Supplements for SIBO – IBS Podcast
Mastering the Sorbitol Challenge: High FODMAP Foods
Taking amitriptyline for IBS
Ep.24 Are abnormal eating patterns making your IBS worse?
Ep.23 IBS and dietary fats – how fat affects your digestion

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Cranberries and IBS - Christmas sauce! Benefits

Cranberries and IBS - Christmas sauce!

Benefits of eating cranberries
Cranberries have an antimicrobial effect which can counter bacteria in urinary tract infections
Pro-anthocyanins may help protect against the stomach infection H-pylori.
They also contain vitamin C and other antioxidants to support immune health

Impact on your digestion
Raw cranberry is low FODMAP. Cranberries are a good source of fibre for your gut microbes, so helping to protect your digestion.

Cranberry sauce may have sugar added, but in small portions should be fine.

How to eat with IBS
A high amount of cranberries may have high fructan, so can be rapidly fermented in the large intestine.
Include cranberries as a sauce with your Christmas Dinner, would be fine.
Try cranberry juice drink, or soda water & cordial / lime juice.

#cranberries #cranberrysauce
#12daysofchristmas #ibsfood #ibsfriendlyfood #ibstips #ibsliving #ibsdiet #ibscommunity #gutreset #guthealthnutritionist #irritablebowelsyndrome #ibslife #gutresetprogramme #gutmicrobiota #ibsnutrition #ibsliving #ibsdiettips #ibstreatment #gutresetprogramme #ibsguide

Alcohol and IBS - Today is the night of many Chris

Alcohol and IBS - Today is the night of many Christmas parties, so I'm focusing on the drink.

To be honest - there are no health benefits to drinking, and certainly not for your gut. Sorry if you love a drink!

Some research has shown a very small glass of red wine might be beneficial, but just eat some red grapes if you want the resveratrol, sorry!

However, since many people with IBS want to drink, here’s my take on it as an IBS nutritionist.

🥂 Impact on your digestion

Any kind of alcohol can irritate your stomach and gut lining so can worsen IBS symptoms like diarrhoea. Deh�ydration can add to constipation.

Alcohol can also disrupt the gut bacteria, making you gassy.

You may find you get bloated for a few days afterwards.

🍻 Low FODMAP portions:

Wine - 149ml = 1 small glass
Beer - 375ml = 1/2 pint
Gin/vodka/tequila,

🍸High FODMAP

Rum
Sherry
Port
Cider

A spirit and mixer is normally easiest on your digestion. The tricky thing with spirits is what to mix it with!

Try cranberry juice drink, or soda water & cordial / lime juice.

Aim to stay hydrated, eat before you go out, etc etc.... you know thd drill.

👇TELL ME - Is alcohol a big trigger for you?

#alcohol
#guthealth #12daysofchristmas
#ibsdiet #ibs #irritablebowelsyndrome #ibshelp #ibswarrior #guthealthy #gutbacteria #gutreset #ibstips #lowfodmapalcohol #lowfodmapdrinks #fodmaps #fodmapfoods #fodmapper #fodmapdiet #lowfodmapdiet

5️⃣ reasons why probiotics don't always work f

5️⃣ reasons why probiotics don't always work for IBS 😮

Taking beneficial bacteria CAN reduce gut sensitivity, increase motility, and reduce abdominal pain, but unfortunately not for everyone.
Here are 5 reasons why it might not work for you:

🙅‍♀️ wrong dose - not enough to maje a difference
🙅‍♀️ not taken for long enough
🙅‍♀️ not correct strain of microbe for your goal
🙅‍♀️ poor quality product
🙅‍♀️ your diet doesn't support maintaining good bacteria, e.g eat more fibre.

Ultimately you can't always get improvements with probiotics because sometimes you don't actually need them!

If they didn't work for you give me an emoji in the comments. What do you need to know about probiotics for IBS?

#ibs #ibssymptoms #probiotics #gutbacteria #goodguthealth #goodgutbacteria #gutmicrobiome #gutmicrobiota #guthealthnutritionist #guthealthsupplements #guthealth #guthealthy #guthealthforlife #gutlove #ibsnutritionist #ibsdiaries #ibssucks #ibsdietitian #microbiomehealth #gutbrainaxis #nutritionaltherapy #nutritionist #happygut

Chestnuts & IBS - I'm not sure how much this is, b

Chestnuts & IBS - I'm not sure how much this is, but they are somehow linked to Christmas!

🌰 Benefits of eating
Chestnuts are a good source of copper, antioxidants, and B vitamins. They are surprisingly high in vitamin C as well.
With 5.3g fibre per 100g, these will help you meet your target of 30g fibre a day.

🌰 Impact on your digestion
20 cooked chestnuts are considered low FODMAP, so dishes with added chestnut puree or boiled / roasted chestnuts should be fine
BUT - chestnut flour is high fodmap, high in fructan and considered high FODMAP. Eaten in high doses this may cause bloating, gas production.

🌰 How to eat with IBS
Add chestnuts to your Christmas meals and deserts, but avoid too much chestnut flour in baking.

Do you eat chestnuts?

#chestnut
#christmasfood
#12daysofchristmas #roastedchestnuts #fodmapdiet #fodmapfoods #foodintolerance #fodmapuk #fodmap #ibsdiet #ibsfood #ibsfriendlyfood #ibsfreedom #ibstips #ibsnutritionist #gutresetprogramme #ibswarrior #betterdigestion #healthyfood #vegetarianfood #digestivesystem #guthealthmatters

I heard this saying today and thought a few of my

I heard this saying today and thought a few of my clients could do with this. So here's your little reminder, too.

⭐️ Don't make perfect the enemy of good ⭐️
= in other words.... don't put off doing SOMETHING for fear of getting it all right.

This is especially important for those on the low FODMAP diet. It can be overwhelming trying not to mess it up, but the diet is low FODMAP not NO FODMAP.

Sometimes the stress of trying to get it all right is as bad as eating your 'trigger foods'

What do you think? Hit the like button if you find FODMAPS stressful and it makes it worse.

#ibssymptoms #ibslife #ibsmanagement #ibsproblems #ibsguide #ibsnutritionist #ibstips #irritablebowelsyndrome #ibsdiettips #ibsreset #ibs #nutrition101 #ibsdiets #ibsfriendly #ibsfriendlyfood #ibssucks #ibssupport #gutresetprogramme #bloating #ibsd #ibswarrior #nutritionaltherapist
#ibsawareness #ibsnutritionist

Turkey & IBS 🍗Benefits of Eating Roast Turkey:

Turkey & IBS

🍗Benefits of Eating Roast Turkey:
Lean Protein Source: Roast turkey is a good quality lean source of protein, essential for muscle maintenance, repair, and overall body function.
Vitamin B6: Turkey is rich in vitamin B6, which helps with formation of neurotransmitters and red blood cells.
Selenium: Turkey is a good source of selenium, an important trace mineral with antioxidant properties that support immune function and thyroid health.

🍗 Impact on Your Digestion:
Turkey is normally well digested by most people, and a great addition to your IBS diet.

🍗 How to Eat Roast Turkey with IBS:
Choose Lean Cuts: Opt for lean cuts of turkey, such as white meat without the skin, to reduce fat content.
Monitor Portion Sizes: Be mindful of portion sizes, as large servings may be challenging for some individuals with IBS.
Avoid Excessive Seasonings: Some seasonings and spices may be irritating for individuals with IBS. Choose mild or well-tolerated seasonings to flavour the turkey.

#TURKEY #christmasfood
#12daysofchristmas
#proteinpacked #highproteindiet #lowfodmap #ibsdiet #gutreset #ibsnutrition #ibscommunity #ibsfriendlyfood #ibsflareup #ibsfood #ibsc #ibsd #ibsgamechanger #ibsliving #ibslife #ibssupport #ibswarrior #ibsfriendly

Brussels sprouts and IBS - love or hate them, this

Brussels sprouts and IBS - love or hate them, this is their moment!

Benefits of eating
Brussel sprouts are a low energy food, high in fibre and essential nutrients such as vitamin K. A portion of sprouts (around 80g) counts as one of your five a day.

This portion will give you around 50% of the vitamin C and vitamin K you need each day. Sprouts are also high in antioxidants such as kaempferol which help protect inflammatory wear and tear damage to cells.
A great source of vitamin K - helpful to keep blood thin.
Glucosinolates - a bit of a mouthful to say, but one of the detox benefits of sprouts. These compounds help you reduce DNA damage which might help protect against cancers.

Impact on your digestion
According to the Monash FODMAP app Brussel sprouts contain a moderate portion of fructan at just 3 sprouts.
Brussels are high in Fructan, which might be hard to digest for some people with IBS, causing bloating, cramps, etc.
Sprouts contain sulphur (similar to other cruciferous veg) which supports your detoxification pathways = Good.
But.....
Sulphur can also be metabolised by your gut bacteria to sulphurous smelling farts = Bad.

How to eat with IBS

Cook them well, they tend to be easier to digest.
Two small sprouts should be fine for anyone sensitive to FODMAPs, but more than this can cause gas, due to the bacteria fermentation.
This won’t count as a portion though, you need around 80g for that!

#brusselsprouts #brusselssprouts #12daysofchristmas #christmasfood #ibsdiet #ibsfood #ibsfriendlyfood #ibstips #ibslife #fodmaps #fodmapper #lowfodmap #highfodmap #foodsensitivities #irritablebowelsyndrome #gutresetprogramme #ibshelp #ibsnutritionist #highfibre #fibre

Sorry but there is no hack, or secret! It’s a pr

Sorry but there is no hack, or secret! It’s a process of trial and error as everyone is different. If you’re feeling stuck here’s my 3 step process to help yourself feel better:

1️⃣ First line checks - Are you walking everyday, drinking 2 litres fluids per day, eating 3 meals a day with sufficient calories to fuel your day. These are the basics. Be honest with yourself about whether you’re doing this fully.

2️⃣ Experiment with low FODMAP fibre - this is less likely to cause bloating. Start by including more oats, berries, carrots, green beans, broccoli, pineapple or brown rice.

3️⃣ Trial laxative to clear the blockage, when you’re going to the toilet regularly then you can work on increasing fibre intake.

Bonus tips -

✅️ Add 2 kiwi to your diet each day - these are known to help with constipation
✅️ Coffee can help get things moving

📍 Save this post for when you need a reminder.

What's your first step when you feel like things are slowing down?

#constipation
#ibsc #constipationrelief #constipationremedy #constipationproblems #ibslife #ibsawareness #ibscommunity #ibstreatment #ibsfriendly #ibslife #ibssucks #ibstips #bloating #guthealth #lowfodmap #lowfodmapfibre #digestivehealth #foodintolerance #irritablebowelsyndrome #gutreset #lowfodmapdiet #nutritionist #digestivesupport

Walnuts & IBS Benefits of Eating Walnuts: • Om

Walnuts & IBS

Benefits of Eating Walnuts:

• Omega-3 Fatty Acids: Walnuts are rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that supports heart health.

• Protein and Fibre: Walnuts provide a combination of protein and dietary fibre, contributing to a feeling of satiety and supporting digestive health.

• Vitamins and Minerals: Walnuts contain essential nutrients such as vitamin E, magnesium, and phosphorus, which play roles in maintaining overall well-being.

Impact on Your Digestion:

• High Fat Content: While the fats in walnuts are largely healthy polyunsaturated fats, the high fat content might be challenging for some individuals with IBS, as excessive fat intake can sometimes exacerbate symptoms.

• FODMAP Content: Walnuts contain some FODMAPs, specifically galactans. For individuals sensitive to FODMAPs, consuming large amounts of walnuts may contribute to gas and bloating.

How to Eat Walnuts with IBS:

• Monitor Portion Sizes: Keep portions moderate to avoid overloading your digestive system. A small handful of walnuts can be a satisfying and nutritious snack without overwhelming the gut.

• Choose Soaked or Sprouted Walnuts: Some individuals find that soaking or sprouting nuts can make them easier to digest. This process may help reduce the enzyme inhibitors and phytic acid present in raw nuts.

• Incorporate into Low-FODMAP Recipes: If preparing meals or snacks with walnuts, consider incorporating them into recipes that are low in FODMAPs. For example, using them in a salad or as a topping for a low-FODMAP yoghurt.

Do you like walnuts? They are bitter but I've learnt to enjoy them!

#12daysofchristmas #walnut #lowfodmapnuts #lowfodmapfood #fodmap #ibsdiet #ibs #irritablebowelsyndrome #irritablebowel #guthealthy #ibswarrior #ibstips #ibsgamechanger #gutgang #guthealthexpert #ibsproblems #bloatfriendly #gutreset #gutresetprogramme #gutfriendly #eatrealfood #eatwellbewell

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