IBS Dietitian UK

Many people don't know about this!

Over the last few weeks I had several people complain of bloating, pain, loose poo (diarrhoea) and urgency.

However after a long chat, turns out they've been struggling with constipation and eventually started experiencing bouts of diarrhoea. Turns out the diarrhoea was actually constipation! This is called 'overflow diarrhoea'.

So I thought I need to share this with you as the treatment for the two is quite different...

Do you think could your diarrhoea actually be constipation? If yes, you need to treat the constipation and the diarrhoea will resolve as well.

Speak to your doctor if you suspect you are experiencing 'overflow diarrhoea'.

Did this surprise you?

What excuses have you come up with to get out of plans?

IBS has a huge impact on life!

My clients often tell me that since their symptoms started they dread going out, eating out is no longer enjoyable...

Instead this can become a source of stress.

I know because I have been there too....
I made excuses for not meeting people like 'I have a deadline', 'I am sick', 'I have other plans'.

Truth was that I was too scared to go out. Scared I would suddenly get urgency and need to use the toilets in a matter of seconds or I'd risk soiling myself. It was just too risky!

This all changed once I was able to indetify my food & also non-dietary intolerances. My symptoms were finally under control. No more unpredictable poos and sudden runs to the loo.

If you are fed up of IBS getting in the way of you living your life, and ready to take control my IBS Freedom Formula can get you there in just 4 months!

Will you join us?

Isabel and I will be sharing our top tips on eating out with food restrictions.

Do you have questions you would like us to answer during the live? Pop them in the comments below or send them via DM.

Love a barbecue? Find out what foods you can enjoy at a barbecue on a low FODMAP diet and what to watch out for below 👇🏻

With Summer finally making an appearance in the UK it’s the perfect time for a BBQ!

Here are few ideas for FODMAP friendly dishes….

Starters/snacks:
🔸crisps
🔸tortilla chips
🔸olives
🔸hard cheese such as cheddar, Parmesan, feta etc.
🔸homemade tzatziki -recipe on www.mevsibs.com

Mains:
🔸 Any grilled meat, chicken or fish
🔸grilled tofu

Sides:
🔸potato salad
🔸Greek salad
🔸corn on the cob
🔸grilled vegetables
🔸vegetable and halloumi skewers

Tips:
👨‍🍳make your own marinade without onion and garlic. Swipe to see my piri piri marinade
⭐️ Use low FODMAP certified sauces such as BBQ sauce
🫑Be mindful of your portion sizes. A lot of vegetables become moderate to high FODMAP in larger quantities.
🍔if purchasing burgers or sausages read the label and watch out for onion, garlic and flavourings.

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If you like Tzatziki pop a 😋 in the comments!

You asked for dip recipes, so here is the first one ☝️ delicious and refreshing tzatziki.

If you are following a low FODMAP diet what dips do you miss?

Summer is finally here!

These are some of my favourites.

Tell me which are your favourite low FODMAP ice-cream and lollies?

Would you like to be able to tell what food products are low FODMAP with confidence? DM me if you are interested in my spotting high FODMAP ingredients guide.

Will you join us?

Isabel and I will be sharing our top tips on eating out with food restrictions.

Do you have questions you would like us to answer during the live? Pop them in the comments below or send them via DM.

Are you following a dairy free diet? It is important to ensure you are still meeting your nutritional needs.

These are mistakes I see a lot with many of my clients...
1. Choosing organic products which are not fortified with calcium often leading to an inadequate calcium intake. If using organic dairy free milk make sure you include other calcium rich foods.

2. Swapping dairy for soy milk and yoghurt. Soy milk and yoghurt made from soy beans are high in fermentable carbohydrates and therefore can cause gut symptoms.

Additionally remember lactose in dairy is only one factor that can contribute to symptoms. Other dietary compontents and lifestyle factors also play a role. It is important to look at the whole picture.

Tap ❤️if you liked this post.

What would you choose? Let me know in the comments below.

Eating on a low FODMAP does not need to be challenging! Here's how to build a balanced meal.

1. Choose a low FODMAP carb option such as potatoes, quinoa, rice, millet, & sourdough bread.
2. Choose a low FODMAP protein option such as fish, chicken, meat, tofu, tempeh and tinned kidney beans.
3. Add low FODMAP vegetables such as carrots, green beans, kale, lettuce, cucumber, bok choy and radish.

If you liked this post follow me .uk for more IBS, FODMAP diet and gut health content.

Do you feel stressed or anxious to go out due to your IBS?

This is very common! A lot of my clients tell me that they avoid going out, no longer eat out or have to adapt what they do before going out such as take medication or skip meals!

It does not have to be like this. After working together my clients are able to eat out without symptoms, go for long hikes, and go out for a day without worry about their gut!

Are you ready to take control of your life again? Book a free 15 minute consultation to find out how I could help you. Link in bio.

And the FODMAP diet was not involved!

Not everyone with IBS needs to undertake a low FODMAP diet. In this case, after a detailed assessment looking at not just diet but the whole picture we decided to only make minor dietary changes. No foods were restricted!

Personalised advice is so important.

Would you also like to have a day out with no gut issues? Book a free 15 minute discovery call to find out how I could help you. Use the link in bio or send me a DM.

I would have never guessed some of these could cause bloating!

Some vegetables are high in fermentable in the gut and are considered as prebiotics. This means they feed our good gut bacteria.

However, our resident bacteria produce gas as a result which can cause bloating, distension and wind.

Some of these vegetables include broccoli, cauliflower, onion ,garlic, Brussel Sprouts and cabbage.

Now this does not mean you should cut these out completely from your diet as they are good for you! Try reducing your portion size to see whether your symptoms improve as a result.

Follow me for more IBS and gut health information.

Do you feel like IBS is getting in the way of your life?

Do you find yourself worrying about going out, travelling to work, eating out ?

I get it. I used to feel this way too. It does get better and you can succesfully manage IBS and take control of your life again.

What have you found that helps? Let me know in the comments.

What else would you add?

💩Living with IBS can be very difficult and it can have a huge impact on day to day life…

😰From fear of going out, always wondering where the nearest toilet is, embarrassed to talk about your symptoms or use public toilets.

😔it can also impact your social life having to cancel plans and avoiding dating or being intimate with your partner…

👉🏻In my 6 month IBS program I use a holistic approach to help you find IBS relief and help reduce daily worries around your symptoms. You will tackle diet, fundamentals for good digestion and gut health, sleep, activity and stress.

If you have had enough of IBS symptoms controlling your life head to the link in bio to book a place on my IBS program or book a free discovery call 📞 to find out more.

What do you wish others understood about having IBS?

With IBS you often look well and healthy however this can be far from the truth. The symptoms of IBS can be severe and impact several aspects of your life.

How does IBS affect you?

Constipation struggles are real! 😅💩

Do you feel like you need to go but when you try to open your bowels nohing happens? It can get very uncomfortable... the feeling of heaviness, looking 6 months pregnant, passing lots of wind and feeling extremely uncomfortable.

I have worked with multiple clients going through the same thing and have worked together to get things moving smoothly with dietary and lifestyle changes.

What have you found works for you to get you going?

WONDERING WHAT YOU CAN HAVE AT THE PUB? CHECK OUT MY IBS FRIENDLY GUIDE!

However remember that in larger quantities these drinks are still likely to trigger gut symptoms so watch the quantity consumed.

*Cola; both standard and sugar free was found to contain fructans in larger servings. If you are sensitive to fructans limit standard cola to 150mls and sugar free cola to 160mls.

What is your go to drink that does not trigger your IBS symptoms? Let me know in the comments.

Could alcohol be triggering your gut symptoms?

The short answer is it could be!

Whilst the evidence is limited, most individuals with IBS identify alcohol as a trigger. Additionally a study did find drinking 4 or more drinks led to worsening in abdominal pain, gas, nausea, indigestion and diarrhoea.

Women with IBS-D were more affected by alcohol than those with IBS-C or IBS-M.

Do you want to find out more about alcohol and IBS? Head to my blog thenourishedclinic.com/blog/ to read up on alcohol and IBS and to find out what are the best alcohol drink options for IBS.

When you’ve tried every remedy, diet, and tip to beat the bloat but still look 6 months pregnant! 😅💨 Hands up if this is you!

Sometimes, no matter how hard we try, our tummies seem to have a mind of their own.

I get it because I’ve been there too! I’m an IBS sufferer and understand first hand the impact it can have on our daily lives; from having to call in sick to work, to cancelling plans, to not being able to wear the clothes you love to feeling anxious about travelling.

I have helped thousands of clients with my tried and tested science backed strategies that actually work and I’m here to show you how to get relief from bloating, pain and unpredictable bowel movements, so you can live your life again. 💪❤️ Book a Free 15 minute discovery call if you'd like to find our how I could help you! (link in bio)

Tell me your favourite swaps in the comments below!

Dietitians are NOT the food police. We are here to support and guide you to reach your health and nutrition goals.

In my role, I often help clients with swaps to their favourite foods whilst following a an temporary elimination diet like low FODMAP.

As part of my IBS Freedom Formula I offer unlimited email support AND a personalised meal plan to help you find relief quickly whilst enjoying food. If you are looking for supportsend me a DM or head to the link in bio to find out more!

Are you skipping meals?

Perhaps you are skipping meals to reduce the likelihood of a flare-up or simply due to being too busy getting the kids ready for school, or working through your lunch break.

However studies seem to indicate that skipping meals can worsen gut symptoms.

You may have noticed when travelling abroad to a different time zone, you noticed that you developed constipation or diarrhoea. This is because our bowels rely on a good routine to work well.

Try to establish a good meal time routine and aim to eat at similar times everyday.

If you struggle with constipation, it is important not to skip breakfast. This is because eating stimulates our bowels to move. The bowels are most active in the morning. So if you struggle with constipation having breakfast when the urge to go can be at it's strongest can increase your chances of opening your bowels.

Follow me for more IBS and gut health information.

Have you been diagnosed with IBS but offered no support? Post a ✋in the comments if you can relate.

IBS is a functional gut disorder. This means that structurally everything looks normal however it does not function normally. It is definitely not all in your head!

Are you looking for support in managing IBS? In my IBS Freedom Formula I offer unlimited email support to guide you every step of the away. Send me a DM if you are interested or check out the link in bio!

Whipping up some delicious Egg Fried Rice that’s easy on the tummy and totally ! 🍚🥚 Perfect for anyone managing IBS or just looking for a gut-friendly meal. Healthy, tasty, and IBS friendly—what more could you ask for? 🌿

When you’ve got IBS, it’s not just a trip—it’s a mission. 🚽🗺️

Do you map out your route to ensure there are toilets? Do you avoid going to certain places if there is no loo? You are not alone. This is the reality for many living with IBS. Let’s bring awareness to the daily challenges they face.

Life does not have to be like this! Recently my client was able to go on a day long hike in a remote area with no toilets. She was able to do this as she felt confident after no longer struggling with urgency and loose stools! Do you see how things could be better for you too?

If you are looking for support book a free 15 minute discovery call through the link in bio.

Confused about what to eat with IBS?

These are some IBS friendly foods that I love adding to my food shop.

What are some of your favourite IBS friendly foods? Let me know in the comments below.