Liz Beavis - Food Intolerance Dietitian

Hello friends! I'm doing some market research interviews to refine my messaging and content.
Can you help me?
I'm hoping to speak with anyone who struggle with food intolerances and is stuck on a restricted diet to be able to control your symptoms (eg IBS, eczema, migraines etc).
You have tried to add foods back into your diet, but whenever you do your symptoms come back. You may even have more food intolerances than you started with!
Nothing you have tried has been helpful for you to be able to broaden your diet.

I am hoping to ask some simple questions in a short Zoom interview (30 mins), and in return for your time I would love to offer you a free 30-minute 1:1 session.
Comment or DM me if you can help. Thank you in advance!

‼️ PSA: Don't ignore your abdominal symptoms ‼️
Everyday I work with my clients to help them reduce their abdominal symptoms with changes to their diet and/or improving their gut health.
But abdominal symptoms can also be a sign of other health issues, so if your gut symptoms aren't improving with the usual strategies make sure you book an appointment with your GP to rule out any other issues. 🩺

♀️ Ovarian Cancer ♀️ is one example of a medical issue that mimics IBS symptoms. The most commonly reported symptoms for ovarian cancer are:
Increased abdominal size or persistent abdominal bloating
Abdominal or pelvic (lower tummy) pain
Feeling full after eating a small amount
Needing to urinate often or urgently
Additional symptoms include:
Changes in bowel habits
Unexplained weight gain or loss
Excessive fatigue
Lower back pain
Indigestion or nausea
Bleeding after menopause or in-between periods
Pain during s*x or bleeding after

A pap smear will NOT detect Ovarian Cancer (you'll need specific blood tests and ultrasound) so if your abdominal symptoms persist or don't improve with dietary changes, don't ignore your symptoms. Ask your GP about testing today.

💙 For more details go to www.ovariancancer.net.au 💙

Its school holidays and spring time, so I thought it was a good time to focus on how you can manage your symptoms and your dietary restrictions when you travel
Research & plan ahead
⏰ Before heading on holidays research local restaurants, markets, and grocery stores that cater to your dietary requirements.
📲Apps and websites like Yelp, TripAdvisor often have comments about whether gluten or dairy free diets are supported.
⚖️Foodini and Honeycomb.ai apps allow you to find restaurants and cafes that you can filter by your food requirements (including Low FODMAP)
📅Make reservations or compile a list of go-to places in advance to save time and avoid any last-minute dining dilemmas.
Communication is Key
📞Don't hesitate to communicate your dietary restrictions to restaurant staff and chefs. Most establishments are willing to accommodate your needs if you're polite and clear about your requirements.
🪪It can be helpful to carry a card in the local language that outlines your restrictions to avoid any misunderstandings.
Pack Snacks
Packing some of your favourite snacks can be a lifesaver when traveling. Whether you're on the road or boarding a plane to the other side of the world I recommend packing enough snacks to get you through your journey until you can re-stock at your destination.
Then once you arrive find a supermarket where you can grab some local foods for on-the-go
Suitable snacks will depend on your dietary restrictions but may include some of the following
🥜Nuts / seeds
🍓Fruit
🍫Snack bars (eg muesli bars or protein bars)
🥨Crackers
Hydration is essential. Whether you are poolside under a palm tree or sitting on a plane for 24hrs, make sure you get in plenty of fluid! 🫗
Keep your gut moving. Constipation is a common side effect of plane travel! Discuss with your dietitian what fibre supplements may be helpful for you
If you are on a Low (or reduced) FODMAP diet, try FODZYME supplement (see link in bio) with your meal to increase your tolerance when you're eating out
But most importantly, relax, have fun and enjoy your trip!
I'd love to know what your best tips are for travelling. Let me know in the comments below 👇

🍷Do you get symptoms when you drink Wine? 🍷
🤯 headache
😒 upset gut
🥴 reflux
🤧 runny nose
🥺 asthma
and more
Wine can trigger symptoms for a few different reasons, in different people
🥂 Alcohol can irritate your gut, and of course is the main cause of your hangover the next day.
🍾 Sulfite preservatives can trigger asthma, headaches, worsen a hangover and upset your gut and more
🥵 Histamines can trigger the sniffles, sneezing, reflux, itchy skin and more

What symptoms do you get when you drink wine? 👇 add them to the conversation below.

Understanding food intolerances can be a bit of a minefield as there are so many different factors to consider! And you may find Dr Google just makes things more confusing 🤨
I can help you make sense of what foods are triggering your symptoms, what you can substitute with 🍸 and what you can do to improve your health and get back to enjoying food again 👉 book a Discovery Call to find out more

How long have you been following a Low FODMAP diet?
When I first started working with a Low FODMAP diet (more than a decade ago) they general consensus was that if you feel better, leave it out. In fact, the main goal was to reduce fermentation in the Large Intestine, like it was a bad thing (which never quite sat well with me).
The truth is that fermenting bacteria in your gut is actually a really important part of our health.
A Low FODMAP diet helps to reduce your gut symptoms by reducing fermentation of 'gassy' bacteria BUT it also reduces fermentation of other types of gut bacteria that keep your gut (and body) healthy including
produce Short Chain Fatty Acids that feed your gut cells
produce vitamins including B vitamins, Biotin, Vitamin K
reduce inflammation
help you absorb minerals eg Calcium, Magnesium
help metabolise some medications

Research now shows that some important bacteria are reduced on a Low FODMAP diet. If you can eat more FODMAPs and you are just out of the habit, focus on eating more foods with FODMAPs, starting today!
If you find that eating FODMAPs foods makes your symptoms worse, please don't put up with it! Get in touch so I can show you how you can get your gut to a happier & healthier place so that you CAN include more FODMAP foods in your diet once again.

What causes IBS?
IBS is not one condition, with one treatment that is effective for all. IBS is an umbrella term, meaning there are lots of different possible reasons that you have gut symptoms.
There may be 1 reason for your symptoms, or there may be many including (but not limited to):
Diet triggers eg Lactose, FODMAPs, Dairy, Gluten, Fat, Spicy and more
Digestion
Gut hypersensitivity
Gut-Brain response, including stress & anxiety
Altered gut motility
Altered gut bacteria balance
SIBO
You may be able to pinpoint the triggers for yourself, and make some simple changes so that you feel better - high five to you!
But I find that for many people the answers aren't that simple, especially if there is more than one factor.
For most of my clients they may have noticed some food patterns or found that taking some foods out helped a bit, but they still have symptoms.
I see that part of my job is to help you untangle what other factors might be contributing to your symptoms.
I'd love to know where you are at on your IBS journey - did you find the one thing that helped you? Or are you stuck at 50% improvement? Or no change at all no matter what you try?

I follow a 3 step process to get your gut happy.
1️⃣ Firstly, I will help you reduce your symptoms. That's a no-brainer! It is really important to your mental health (if nothing else) that you feel better.
Everyone is different so there are a range of different strategies that I use to help you reduce your symptoms. I want to make sure you don't give up if the strategies you have tried so far haven't worked for you!
2️⃣ But feeling better is only the first step. If you've needed to take some foods out of your diet to feel better, and you may have taken out several foods. But do ALL of those foods that you are restricting trigger your symptoms? It is important to understand which foods (or other triggers) are influencing your symptoms, so you are in control.
And I find that is where most people stop. You feel better, you know what foods make your symptoms worse so the simple solution is to leave those foods out forever - right?
😱 Noo! 😱
3️⃣ I work with my clients to help them get their gut back to a happier & healthier place, so that they can broaden their diet again without symptoms.
This is important for your mental health, and also for your gut health!
⏭️ If you want to find out more about my 3 step process to get your gut happy & health again book a Discovery Call https://bookings.nookal.com/bookings/appointment/RDXHW/RXHFW

😬 Bloating
😒 Gut pain
😮‍💨 Gassy
🤢 Loose stools/ diarrhoea
🥵 Constipation
🫣 Alternating constipation & diarrhoea
🏃‍♀️ Urgency (where you need to RUN to the bathroom NOW!)
😝 Abdominal cramps
Sometimes accompanied by
🔺 Nausea
🔺 Reflux
🔺 Fatigue
Some people with IBS have all of these symptoms, some people with IBS have only one or two.
For some people, their gut symptoms get in the way of their life now and again, for some people they are debilitated by daily gut symptoms.
Although there is a specific IBS diagnosis (Rome Criteria) used in research, more commonly IBS is a diagnosis of exclusion, meaning medical reasons for your gut symptoms have been ruled out.
I call it a handshake diagnosis. Although it IS very satisfying to know that you don't have a medical issue, my clients know all too well that a diagnosis of IBS usually results in a dismissive handshake from their doctor* indicating that there is nothing more they can do about it and leave any options to help you feel better in your hands.
➡️ And that's probably why you're here, trying to do the research yourself. I want you to know that you don't have to take this journey alone. A gut-focused dietitian can help you to reduce your symptoms and get back to enjoying life.
*not all doctors. There are more & more GPs & Gastroenterologists who know the value of how a good gut-focused dietitian can help you!
🧡 Share this post with a friend who needs to see this today

🎉🎉 I am so excited to release my new product, aimed at helping people at the start of their IBS journey. 🎉🎉
I have worked to support patients with IBS for over 20years and often I see people who have been trying to reduce their symptoms for many years and just aren’t getting better. I help people to drill down to look at what else is driving their IBS symptoms, but what I am finding has been a surprise 🤔

🌟So many people jump into big dietary changes but skip addressing some simple, basic strategies first. I call these simple strategies IBS Foundations🌟

These IBS Foundations are so important!
For some people just these 6 simple steps will be enough to improve their IBS symptoms.
For others these IBS Foundations underpin every other strategy for IBS management, even if they don’t provide significant symptoms improvement alone. If these steps are skipped it may reduce the benefit of other IBS strategies.
I want to make sure that everyone with IBS gets the opportunity to incorporate IBS Foundation Strategies before major dietary changes (including the Low FODMAP diet). Or you can also put these IBS Foundations into place alongside a Low FODMAP diet, or other dietary strategies.
To make this accessible to more people I’ve put together an online training with education and detailed instructions so that anyone with IBS can get started with these simple strategies at home.
😎 Interested? Get started now with 50% off using code: EARLYBIRD50 https://www.foodintolerancedietitian.com/ibs-foundations

People with IBS have a Quality of Life similar to someone with heart disease.
📉The research shows that people with IBS have their daily activities restricted on an average of 73 days a year (that's more than once per week 😮) - and I know for some people, IBS restricts what you do EVERY day!
IBS is interfering with your quality of life if you
🛌 Take sick days off work
🏠 Work from home to make symptoms easier to manage
🍕 Avoid eating out as you know it will trigger symptoms
📆 Reschedule social events

How does IBS impact your Quality of Life? What does IBS stop you from doing? Add a comment below, or send me a DM 🖊

💋 Kiss your IBS away!
Ok, so maybe not that type of kiss.
I use the KISS principle to help people with IBS...
😘 Keep it Super Simple 😘

Say what?
I support my clients with a step-wise process
Start with IBS Foundation strategies (that you can get started with at home)
If that is not enough to improve your symptoms, step up to IBS Fundamental Diet strategies
And then if you still have symptoms with these, Dive Deeper to find out what else is impacting your symptoms

I get frustrated when I see people jump into complicated diets without trying the simple steps first.
For some people the IBS Found strategies alone are enough to improve IBS symptoms. And even if they aren't enough, putting these strategies into place underpins all other IBS management strategies.
Want to learn more about my IBS Foundation Strategies? you can find out more at https://www.foodintolerancedietitian.com/ibs-foundations

Bloating ✅
Abdominal pain ✅
Loose stools ✅
Constipation ✅
Abdominal cramps ✅
If these are a normal part of your day, know that you are not alone. More than 10% of people have IBS (Irritable Bowel Syndrome).
So that means that if you're sitting around the table with 10 people at a Dinner party, at least 1 person is likely to have IBS.
If you're sitting in a train carriage with 30 people, 3 people will likely have IBS.
If you're on a plane with 150 passengers, you'll be sharing those tiny loos with 15 other people with IBS.
Click 'like' if you relate to this!

Is all fibre created equal?
Fibre is the bits of your food that you don't digest and absorb, so end up in your Large Intestine and beyond 'mtalkingaboutPoop 💩
Last century we were told to add more bran to everything to increase fibre intake as that bulky type of fibre helps to increase stool size (which helped to fix the most common problem at the time ). We now call that type of fibre or
But now we know that there are other types of fibre that are also very important
🍎 Soluble Fibre - forms a gel in your gut to keep stools soft
🌽 Resistant Starch - Prebiotic fibre that feeds your beneficial gut bacteria
A healthy gut needs all 3 types of fibre

What if = more for you? It sounds like your gut needs more than fibre to make it happy. That's where a comes in to help work out what your gut needs to get to happy place 😀
👉 send me a DM if you need more personalised gut support to help your gut get to its happy place 😌

📸: https://www.flickr.com/photos/x-ray_delta_one/

It's no secret that your gut loves fibre! But who really gets enough?
The Australian Dietary Guidelines recommend 25g per day for Women, and 30g per day for Men, which is achievable if you include fibre-rich foods in each meal & snack including
🍎 Fruits & Vegetables
🥜 Nuts & seeds
🫘 Legumes
🌾 Wholegrains
You can measure your fibre intake with many apps (I recommend Easy Diet Diary as it uses Australian data).
Try increasing your fibre intake to see how it makes you feel.

If eating more fibre makes your worse 😬, don't fret just yet! Take that as a sign that your gut needs more specialised support than general tips

Gut health is integral to our health in so many ways, in fact name almost any area of health and I can likely show you how gut health may be playing a role in keeping you healthy, even if you have no gut symptoms at all.
Poor gut health may be the direct cause of your gut symptoms, but it also may be playing a role in your other food intolerance symptoms as well, including , etc
I'm excited that during February your social media feeds may be clogged with fabulous tips about how to improve your gut health! Where things can get confusing though is that if you already have symptoms (especially or ) sometimes the very same tips aimed to improve your may actually make your IBS symptoms worse! 🤦‍♀️
The way I think of it is that general gut health tips will help to improve the balance of gut bacteria in a generally healthy gut that just needs a bit of TLC to make it better, kinda like watering your lawn 🍀. But if your backyard looks more like a dustbowl or tangle of weeds, putting the sprinkler on daily isn't going to turn it into a lawn! 💦
But please don't give up hope! If general gut health tips don't work for you, that's showing you a clear sign that you need to take the next step and work with to work out what your gut needs to 😀

Keep your eye out for tips to help you improve your gut health throughout February 📆

Living with food intolerance symptoms can be exhausting, especially when you seem to be reacting to *e.v.e.r.y.t.h.i.n.g* 😰
One day you can enjoy a meal, and the next day you eat the exact same food and you get a reaction 🤷‍♀️
Your friends (or even your doctors) think you're crazy 'cos you don't have any tests to prove anything, even though you *know* food is the problem 🤪
You don't even know what is 'safe' to eat anymore as you seem to react to pretty much everything 🍔
Eating out isn't much fun anymore - not only do you need to be 'that' person who asks about every details about the food on the menu, but then you have taken so much out to make the food safe to eat that there's almost nothing left on your plate 🍽️😒
Food is so much work it sucks the joy out of eating (and life) 🤖
😩 And nobody understands what you're going through 😩

🛑 But I'm here to remind you that the last point isn't true! 🛑
A dietitian who not only work with clients every day with food intolerances, but also has experienced it all themselves does understand (and we should know - we have 2 of them!) 👭
👉 Reach out if you want to connect with a dietitian who understands what you're going through 🤗

Hands up who sometimes wishes that you didn't even have to eat 'cos it isn't worth the effort😒? Roger Ramjet had the benefit of Proton Pills 💊 to give him a boost when he needed it, but alas that option isn't available to us (more than half a century later).
Eating food is essential, but it can be such a drag when every time you eat you it triggers symptoms. Double tap 💛 if you can relate!

But you don't have to just suffer through it. If Food Intolerances are triggering your symptoms, there is a way to fix it for you too. Even if you feel you've tried everything already, don't give up, there's still more pieces of the puzzle 🧩 waiting to be found (DM me 📝if you need help with that).

What symptoms are you totally over that you think may be triggered by food? ⤵️
📷: http://clipart-library.com/

Does food make you sick? 🤕
Eating food is essential and *should* be enjoyable 😋, so why does eating food make some people suffer?
There are so many symptoms that can be triggered by food including
🥵 eczema
😵‍💫 migraines
😶‍🌫️ brainfog
🤪 ADHD
😬 IBS
💓 Heart palpitations
and the list goes on and on

And there are so many ways that foods may disagree with you
🥜 Food Allergy
🥛 Lactose Intolerance
🍉 FODMAPs
🍎 Disaccharidase Intolerances eg Sucrase-Isomaltase deficiency
🥖 IgG Food intolerances
🍭 Food additives
🍄 Food chemical intolerances
🍳 Eosinophilic Oesophagitis
and much more!
And there are so many different diets and tests available to help you 🧪.
The hard part is, tests, elimination diets (and most practitioners) only look at 1 type of intolerance 🙄. If you're lucky, you may feel better with the first test or diet that you try. But sooo many people find they get no relief and either give up or chase down so many rabbit holes looking for answer. Double tap if you can relate! 😬
Don't give up! I can help you pull your story apart and put the pieces of puzzle 🧩 back together to work out which factors are an issue for you.
There are answers waiting for you too.
Let me know if you're keen to find out your puzzle pieces - send me a DM 📱↗️

Liz Beavis - Food Intolerance Dietitian updated their business hours.

Food Intolerance shaped my life 😝. So once I learnt more about it I was determined to help others navigate their food intolerances 😀.
I was that eczema baby; I was that snotty nosed allergy kid, which transitioned to headaches in my teens 🤧.
And then I topped it off with Chronic Fatigue Syndrome one & off for over a decade.
When I learnt of food intolerances at Uni it all started falling into place 💡. My mum had worked out some of my food triggers when I was a kid that seemed kind of random at the time. But finally understanding how to put together all the pieces of the puzzle 🧩 finally it all made sense for me. With the extra info I was able to take things further and identify my own food triggers to get me back to better health.
But then I hit a wall. The general expectation was to just broaden your diet as much as you can (which for some people was not at all!) and then you’re stuck with that diet forever 🙄.
Well I wasn’t having that! There had to be another way! So I kept searching for answers until I found strategies that helped me (and my clients) to push the boundaries and broaden my range of foods again and live a normal life!
So for more than 20 years I've been helping clients to improve their symptoms by
❎ eliminating common food triggers
📌 identify their food triggers
🍏 broaden their range of foods so they don't need to stay on a restrictive diet forever
And now I'm keen to share my knowledge & experience with more people.
I'll be sharing lots of tips, meal ideas and resources to help you navigate the complex world of food intolerances.
✉️ Feel free to DM me or get in touch for further support. I look forward to getting to know you all 💚