Mint Dietetics

Don’t get me started on HTMA Testing! It is hands down a game changer for people struggling with energy and digestive issues!

Getting validation as to WHY you’re feeling the way you do is so validating! There are biochemical reasons why you’re feeling the way you do, it’s NOT just in your head!

Minerals are key to 

Constipation
Bloating
Reflux
Fatigue & exhaustion
Weight loss resistance
Immune issues - why you get sick all the time
Hormone issues
Thyroid problems
Acne issues

HTMA test is my favourite way of getting clear on your mineral deficiencies giving you targeted direction on which foods & supplements to focus your efforts on to give you the results you’re looking for.

Ready to get rid of that bloat ASAP with you’re unique targeted minerals DM “HTMA”

Struggling with the urge to have a bowel movement?! 💩

One of the core minerals to pay attention to if you sit in that boat of 👇

💩Poops coming out like bunny rabbit pellets
💩Unsatisfying p**ps - where you feel as though you haven't fully cleared out your bowels

is POTASSIUM! ✨✨✨

This mineral does not get enough attention that it should.

If you’re diet is deficient in potassium (and most people’s diets are especially if you have IBS) you’re going to experience bloating and low energy because potassium is needed for 👇

➡️The contraction of nerve and muscle tissue in the gut aka gut motility. When you have poor gut motility food sits in your gut fermenting gas causing bloating.

➡️Movement of water and nutrients into the cells which helps with cellular respiration and improved energy production

➡️Helps thyroid hormone to enter the cells so it can be utilised = increased metabolism = solid bowel movements

➡️Adequate potassium also works to lower blood pressure 

Eating a diet that is rich in potassium and or drinking potassium rich mineral mocktails is how I like to replete potassium levels fast to stimulate bowel motions and increase energy & mood!🪄

If you’re curious to know what your potassium storage levels are like in your tissues I like using a HTMA test to show you a 3 month window of mineral status, data that’s important in helping you move the needle!

For more IBS help download my free guide via my link in bio!

Are your mysterious food intolerances giving you a whole myriad of bodily symptoms such as skin rashes, nasal congestion, headaches/migraines, diarrhea and an intolerance to fermented foods and red wine ?

Symptoms presenting like this points to a histamine intolerance especially when someone says “my symptoms are worse when I eat healthy” and that’s because many healthy foods are rich in histamine eg. avocado, spinach, sauerkraut 

Now instead of just pulling out these foods altogether, we want to think about WHY you are intolerant to histamine. Histamine has an important role in regulating the inflammatory response and in fact we make histamine for many biological processes. Our bodies were designed to produce and metabolise histamine.

So the problem isn’t histamine….the problem is why there is a 

Build up of histamine in the body

Why the body is not breaking histamine down 

This results in a histamine intolerance.

So instead of throwing a bunch of pills at the symptoms ie. Vitamin C, quercetin, bromelain, anti-histamines (which can only take you so far) back it up and address the root cause  - the inflammatory and dysbiotic environment in the gut.

Is there a bacterial overgrowth that has damaged the villi and DAO enzyme production? How can I heal the gut lining and prevent the overgrowth from returning? Do you have estrogen dominance? Is stress/ adrenal fatigue churning through my nutrients and minerals? Don’t bypass these fundamentals with fancy supplements but address those underlying roots with a personalised food & lifestyle plan- that’s when you’ll see true symptom wins.

DM “ histamine” for more guidance on how to navigate this process.

Are your mysterious food intolerances giving you a whole myriad of bodily symptoms such as skin rashes, nasal congestion, headaches/migraines, diarrhea and an intolerance to fermented foods and red wine ?

Symptoms presenting like this points to a histamine intolerance especially when someone says “my symptoms are worse when I eat healthy” and that’s because many healthy foods are rich in histamine eg. avocado, spinach, sauerkraut 

Now instead of just pulling out these foods altogether, we want to think about WHY you are intolerant to histamine. Histamine has an important role in regulating the inflammatory response and in fact we make histamine for many biological processes. Our bodies were designed to produce and metabolise histamine.

So the problem isn’t histamine….the problem is why there is a 

Build up of histamine in the body
Why the body is not breaking histamine down 

This results in a histamine intolerance.

So instead of throwing a bunch of pills at the symptoms ie. Vitamin C, quercetin, bromelain, anti-histamines (which can only take you so far) back it up and address the root cause  - the inflammatory and dysbiotic environment in the gut.

Is there a bacterial overgrowth that has damaged the villi and DAO enzyme production? How can I heal the gut lining and prevent the overgrowth from returning? Do you have estrogen dominance? Is stress/ adrenal fatigue churning through my nutrients and minerals? Don’t bypass these fundamentals but address those underlying roots with a personalised food & lifestyle plan- that’s when you’ll see true symptom wins.

DM “ histamine” for more guidance on how to navigate this process.

Gut health reminders of why you've always got a stomach ache!

You don’t need another restrictive diet, pill or supplement

What you need is to focus on building foundational steps into your life and if you’re consistent I betcha you’ll see those predictable symptoms wins.

If you’re doing all the work and still have symptoms, that's when a personalised plan with functional lab testing is needed to investigate a deeper issue.

So what habit will you work on this week?






 

Getting our own internal body clock AKA circadian rhythm in sync with the sun is one of the most crucial aspects of our health including gut health.

The human body loves predictability and our body clock tracks that of the sun so any misalignment in eating patterns and lifestyle patterns such as sleep & exercise is gonna confuse the heck out of our bodies.

When you have IBS, confusing your body with chaotic eating and sleeping patterns is not going to move you towards healing your gut, it moves you in the opposite direction adding more stress into your stress bucket and I bet you know exactly what stress does to your gut.

It can take some time to establish a healthy circadian rhythm by learning new habits but it’s so worth it in the end because when you are consistent the results are always PREDICTABLE and REPRODUCIBLE.

So just imagine this….. in 5 years, 10 years or 20 years time whenever you have a gut flare you know exactly what to do to support your gut because you have built those habits into your life.

For more IBS support download my FREE IBS Roadmap via my Link in Bio!

Are any of these symptoms getting you down?

Bloating
Gas
Constipation
Diarrhoea
Reflux
Belching
Nausea

If you said YES to any of the above then you’re dealing with a motility disorder.

One of the best ways to address this is to add in a prokinetic on top of a balanced & optimised diet /lifestyle to support gut motility.

These are my top 3 favourite prokinetics
Iberogast herbal supplement
Ginger
Globe Artichoke

The benefits of using the right prokinetic can help

Regulate both the upper and lower GI tract so can address all forms of motility issues from constipation, bloating, reflux to diarrhoea
Stimulates gastric emptying and peristalsis to move food through the GI tract
Promote and restore the migrating motor complex/ gut cleansing waves to sweep out unwanted waste and bacteria out of the gut

For more IBS help download my FREE guide via my Link in Bio!

Disclaimer: This information is for educational purposes only. Before deciding to take any supplement, discuss this with your healthcare provider.

Hands up if you love eating Asian noodles like me?!
One of the best things about Asian cuisines is that many of the noodles are low in fodmaps!

Fodmaps are a type of carbohydrate that can be found in many different foods which can trigger uncomfortable gut symptoms in people with IBS such as gas, bloating and cramping.

I’ve done the hard work and gone through every type of Asian noodle I know to find you the low fodmap varieties!

Dried rice noodles- Pad thai noodles, rice vermicelli
Sweet potato noodles
Soba Noodles
Bean thread vermicelli/ Mung bean noodles
Rice paper
Korean Rice Cakes
Fresh Rice Noodles
Gluten Free Fried Noodles
Wonton Wrappers

So are you going to be cooking some Asian inspired meals?
Save this post for your next grocery shop!

Drop an emoji if you resonate with this post!

IBS is such a debilitating condition that can be so life altering. I’ve come across so many heart-breaking stories of embarrassment and disappointment all from IBS getting in the way.

Cancelled trips & holidays
Relationship woes
Career put on hold
Low self-worth
Withdrawal & isolation

If you’re feeling frustrated, surround yourself with people who understand. IBS is so common and more than likely there is someone else you know who is also suffering. You’re not alone.

If you’re looking for personalised support to heal IBS I’m here to help, book in for a complimentary call via Link in Bio

Does the simple act of eating a meal send you to the bathroom within minutes? Or is it the other way around you’re so constipated nothing seems to budge?
This my friend, is the wonderful workings of the gastrocolic reflex!

The gastrocolic reflex is a normal physiological reflex that all humans have which controls the motility in the lower bowel. Eating food stretches the stomach sending signals to the brain to move ingested food towards the re**um to make room for more food.

In people with IBS, this reflex is abnormal leading to exaggerated symptoms such as bowel urgency, cramping and diarrhoea.

Here are ways you can start to support this reflex to help regulate your p**ps!

Address past trauma & stress. Poor mental health leads to poor vagus nerve stimulation (gut /brain connection) resulting in p**ping problems.

Balance blood sugar levels. If your blood sugar levels are consistently unstable this can affect the vagus nerve which controls the p**p department.

Good quality sleep also supports a healthy vagal tone.

Eat 3 balanced meals daily. Don’t skip meals especially breakfast because that’s when the gastrocolic reflex is most active- take this to your advantage constipation warriors. Meals should be balanced with fat, fibre, protein and healthy fats. Watch the types of fats you eat as having unhealthy fats causes bloat.

Match meal spacing to symptoms. If you’re constipated it’s best to have larger meals with a 3- 4 hour gap in between meals to improve motility. If you’re diarrhoea predominant you may not be able to tolerate larger meals so having smaller meals more often may help.

Watch the prokinetics you’re eating. Hello caffeine! Your natural laxative.
Ginger is also a helpful motility agent.

Looking for more IBS help? Head to my Link in Bio to download my Ultimate Roadmap to IBS Relief.

Are you confused about dairy foods and milk in particular? 🥛🙄⁠
⁠
Dairy foods can be problematic for people with digestive issues. Lactose is found in dairy foods and is high in cow’s 🐄 milk which can cause bloating, wind and diarrhea 🚽💩 in people with IBS. Casein is a protein found in milk which can also be a problem for those who are allergic to casein.⁠

Whether you are sensitive to lactose or casein there is a dairy option out there for you so you don’t feel like you’re missing out!

This is what you need to know

High lactose dairy foods include regular cow’s milk, yoghurt and soft cheese
Low lactose dairy foods are lactose free milk, lactose free yoghurt and hard aged cheese
Dairy-free options include plant based milks, plant based yogurt such as coconut or soy yoghurt and nut based cheeses

Save this post for your next grocery shop!

Have you exhausted all avenues when it comes to trying to reverse your IBS symptoms? You’ve tried all the diets out there, you’ve made changes to your lifestyle but still struggling with painful bloat?

Well you may not realise this, but your IBS symptoms may actually be a sign of a dysbiosis in the small intestine, namely small intestinal bacterial overgrowth aka SIBO.

Did you know that approximately 40% of IBS cases have an underlying cause of SIBO? That’s a lot of cases!

Here are 4 tell tale signs your IBS could be SIBO

You feel better after taking antibiotics. Do you remember a time when you were taking antibiotics for an unrelated health issue and coincidentally your gut symptoms got better? Interesting right?! Here’s the thing….a history of extensive antibiotic use can increase the development of SIBO associated with IBS because antibiotics destroy all bacteria in the gut and we need that good bacteria to protect us from the opportunistic bad guys. Part of the treatment of SIBO is to take antibiotics to kill the bacteria overgrowth & you feel better. It’s a catch 22!

Your IBS symptoms started suddenly after a case of food poisoning. Do you remember a time you were on holiday and got struck down with a bad case of travelers diarrhoea? Up to 10% of people who have acute gastroenteritis develop long lasting IBS- Diarrhoea due to the disturbances in the intestinal bacteria this is also known as post infectious IBS.

Taking probiotics worsens your gut symptoms. Firstly, alot of probiotics can contain prebiotics such as inulin & chicory which makes bloating worse. What also can happen is the probiotic bacteria can create acids which causes cross feeding by other bacteria in the small intestine leading to more gas production & bloat.

You can’t transition off the Low Fodmap diet. When you try to reintroduce high fodmap foods in someone with SIBO this encourages fermentation & gas production as a result of the bacterial overgrowth leading to bloating and painful abdominal symptoms. You can’t stay low fodmap forever you need to treat that overgrowth.

Let me know if this shines light on your nagging gut symptoms?

Hands up if you’re a snacker?!

If you’re feeling bloated at the end of the day and you’re a snacker then you wanna read on!

One of the simplest things you can do to reduce bloating is to work on your meal timing. By consolidating what you eat into a discrete time rather than having your food spread out chaotically all day long can go along way!

Spreading out your meals with at least a 3- 4 hour gap in between helps to activate the migrating motor complex (MMC) in our small intestine. 

MMC is the small intestinal motility & its job is to sweep out all the lingering waste & bacteria in our GI tract for excretion. If you're grazing all day long you're not giving your gut the best chance to self clean itself which can lead to SIBO.

One of my clients noticed she wasn't as bloated after making this small tweak to her eating pattern. We worked on getting her macronutrients balance right to t keep her satiated for at least 4 hours.

If you're struggling with getting this meal spacing right & feel like you're hungry all the time then it's time to get nutritional support because this simple but vital step could be holding you back from finding IBS/SIBO freedom.

DM "MMC" for more info on how you can optimise it!

Don't let IBS cripple you

Repeat after me….

I am NOT defined by the fact that I have IBS.
I am a worthy person with wonderful strengths and talents.
I will try my hardest to not internalise unhelpful negativity or criticism from others.
I will surround myself with positive supportive people.

What are you thinking when you’re out and you sense an IBS flare coming on? 💭

➡️Are you frantically looking for the closest bathroom?🚽

➡️Are you worried about what foods are safe for you to eat? 🍱

➡️Are you worried if others can see how uncomfortable you’re feeling? 😞

As you know IBS can affect your  life in so many ways which are not just limited to bathroom issues. It can impact your social life and relationships.

You know you don't have to put up with uncomfortable gut symptoms....kick IBS to the curb and get the right support.

Comment below if this is how you’re feeling and follow for more IBS tips!

If you’re looking at ways to DE-BLOAT then SAVE THIS POST!

Don’t skip meals. I know it’s tempting to skip meals believing it will reduce bloat. However, skipping meals can result in overeating and low energy levels which makes IBS symptoms worse! The goal is regularity and predictability in meal patterns.

Eat a rainbow of 30 plant based foods per week to get adequate fibre, nutrients & minerals to support a healthy body and gut microbiome.

Drink 1.5-2L of water each day to hydrate the colon to regulate bowel motions and reduce fatigue

Do some gentle and joyful movement to massage the GI tract to promote peristalsis and gut motility.

Reduce stress in your day by adding in some relaxation techniques such as deep breathing and meditation to drop you into parasympathetic nervous system dominance where digestion can work optimally

Take time to chew your food thoroughly as this helps to pre-digest food before it hits the stomach putting less strain on the entire GI tract.

Let me know which one you’re going to try today?

Hello to all the new faces on my page!

It’s been a while since I’ve introduced myself and I think it’s about time.

Hi I’m Jenny Jacobs and I am a registered Dietitian from the beautiful Sydney Harbour city, Australia.

My husband and I are blessed with 2 gorgeous girls and a furry golden retriever. We live a humble life where we enjoy being with family & friends, spending our time outdoors and on the farm and most importantly eating yummy delicious food!

Parenthood has taught us the importance of raising our girls in a home where nutritious food is celebrated. We grow a number of staple herbs & veggies in our garden and raise chickens in our backyard. Involving the kids in the gardening and cooking process has been so rewarding because they have embraced fresh nutritious foods!

This is my philosophy around food and I want that for you too!

I’m kinda late to the party and have only just stumbled into the world of social media after years of being so resistant to it. I’m a newbie around here so please excuse some of my lame reels, this old chick is still learning! Haha!

So yeah I have succumbed to Insta but all for a good reason….knowing that I can reach people just like YOU who are struggling with IBS and looking for answers brings joy to my life.

I hope you enjoy the content and would love to hear some of your ideas on what you wanna see around here!

Ciao for now!

Jen

Have you been following the Low Fodmap diet but just haven't seen significant improvement in your digestive symptoms?⁠
⁠
It might be that you actually have Small Intestinal Bacterial Overgrowth aka SIBO!⁠
⁠
SIBO is when there is proliferation of bacteria in the small intestine where it really shouldn’t be. The small bowel is meant to be quite sterile and the large intestine is where the majority of the gut bacteria live. ⁠
⁠
Excess bacteria in your small intestine causes your digestion to suffer because these little critters end up feeding off the food you ate! These sneaky buggers ferment your undigested food and steal nutrients from you like iron & vitamin B12!⁠
⁠
The most common signs of SIBO are very similar to IBS except those with SIBO also experience other symptoms not associated with the gut such as migraines, joint pains and skin flare ups eg. eczema, hives ⁠
⁠It’s estimated around 60- 80% of IBS sufferers actually have SIBO, so that is something to keep in mind if the Low Fodmap diet really isn’t cutting it for you.⁠
⁠
Figuring out if you have SIBO and eradicating it is what we work on in my signature program. I am opening more spots for 1 on 1 coaching DM me if you need some help!⁠⁠⁠⁠⁠⁠

Does this sound like you? You wake up with a flat tummy and then by night you're looking 6 months pregnant?!

This is such a common complaint I hear from nearly all of my IBS clients so you’re definitely not alone!

One of my recent clients says she goes up 2 pant sizes after dinner and is so insecure and embarrassed about the way she looks.

You really don’t have to live that way or even put up with it! All you need to do is dig a little deeper and find out the root cause of your IBS.

If you’re struggling to figure this out then book in for a FREE Discovery Call with me via my Link in Bio so we can hash out what you need to do to find IBS freedom.

Do you struggle with Low Fodmap meal prep?!

You’ll want to save this post to remind you!

Well cooking tasty gut supportive meals at home just got quicker & easier if you have a well stocked pantry.

Pulling a meal together becomes less stressful if you have Low Fodmap staples and you’re less likely to end up calling Uber Eats!

These are the basic essentials to get you started

Oats- Throw into smoothies, protein balls, baked goods, most breakfasts
Different coloured rice & quinoa. Even ready-to-go microwave sachets are ok if you’re short on time.
Tinned tomatoes-versatile & great in most dishes
Nuts & seeds- Add these to bulk out your meals to keep you satisfied plus boost your fibre intake
Low Fodmap Flavours like herbs & spices, garlic & onion infused olive oil to spice up your meals

For more IBS tips download my free cheat sheet via my Link in Bio!