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Kirsten Jackson Consultant BSc Hons PG Cert RD

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35 Low FODMAP Snacks

by Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert 1 Comment

Coming up with low FODMAP snacks to have while on the go can be easier said than done! That’s why we have provided you with a range of 35 low FODMAP snacks ideas to make your life  easier!

This article is organised into;

  • Low calorie, low FODMAP snacks
  • Low FODMAP snacks for lunch boxes
  • High in fibre, low FODMAP snacks

low FODMAP snack

Where can you buy low FODMAP snacks? 

You can find low FODMAP snacks sold by low FODMAP brands available at your regular supermarket and health food stores.

Some low FODMAP brands have a ‘FODMAP friendly’ certification logo to help you identify the products that have been tested to be low FODMAPs. Make sure to look out for the ‘free from’ section at your local supermarket for low FODMAP snacks too!

Low FODMAP Snack Brands

Examples of low FODMAP snack brands available either online or at your local supermarket include: 

  • Fodilicious cookies – Certified low FODMAP friendly, plant-based, bite-sized cookies that come as cocoa, ginger and coconut flavours.
  • Orgran cookies – Certified low FODMAP friendly brand producing zesty lemon or chocolate cacao flavours. 
  • Biona – Organic brand that produce low FODMAP quinoa based rice cakes (max serving: 2 rice cakes)
  • Nairns oatcakes– A great snack when on the go! Low FODMAP options include fruit and seed as well as their gluten free cheese or superseded range. 
  • Chobani branded yoghurts are a great low FODMAP snack option. They contain the enzyme lactase to digest the fodmap sugar lactose. They also contain no added inulin, a fructo-oligosaccharides that is often found in low lactose yoghurts. 

Online Websites for low FODMAP snacks 

If it’s convenience that you are after, you can also purchase low FODMAP snacks online through websites such as:

  • Fodmarket
  • Fodyfoods
  • Fodmap Every Day

Low calorie – low FODMAP snacks

Finding the right low-calorie mid-morning or afternoon snack is important if you are being mindful of your weight with IBS. Below is a range of low calorie, low FODMAP snack options to try!

Fruits

Introducing a variety of fruits (max 3 x 80g portions per day) is key to following a healthy, balanced diet (1).

Make sure to remember to spread your intake of fruit throughout the day rather than consuming them all in the one sitting (2). See the previous article on ‘Low FODMAP fruits’ to find out which fruits are suitable on a low FODMAP diet. 

Examples of low FODMAP fresh fruits (approx 80g each) to have as a snack include (2)

·   Small banana (60kcal)

·   Blueberries (30kcal)

·   Large Mandarin (30kcal)

·   Kiwi (40kcal)

·   Strawberries (25kcal)

Enjoy any defrosted, frozen fruit with a lactose-free or non-dairy yoghurt for extra creaminess!

Vegetables

As with fruit, having a range of low FODMAP vegetables (at least 2 portions of 80g per day) is a great way to add fibre, vitamins and minerals to your snacks while also being low in calories too!

Typical low calorie, low FODMAP vegetables (approx 80g each) to snack on include (2)

  • Red peppers (20kcal)
  • Cucumber (10kcal)
  • Carrots (30kcal)
  • Cherry tomatoes (20kcal)

You could also try adding a healthy and delicious low FODMAP hummus or lactose-free tzatziki yoghurt dip alongside your vegetables! 

Low FODMAP Snacks for Lunch Boxes

Depending on your taste preferences, there are a range of savoury and sweet low FODMAP snacks options for lunch or while on the go!

Savoury low FODMAP snacks

Cheese can be a great low FODMAP, lunch-time snack option. This is because most cheeses (40g servings) are low in lactose including hard and soft cheeses (expand). Typical examples of low FODMAP friendly cheeses include (2): 

  • Cheddar
  • Brie
  • Camembert 
  • Quark 
  • Lactose-free cream cheese 

Add in some wheat-free crackers that contain fibre too for a delicious and nutritious lunch-time low FODMAP snack!

Other delicious, savoury and low FODMAP options for lunch-box snacks include 

  • Plain potato chips
  • Popcorn
  • Crisps

Sweet low FODMAP snacks

For those of you with a sweet tooth, there are a range of delicious, low FODMAP bars and biscuits as a snack. Just be aware that not all flavours provided by these brands will be low FODMAP. 

These include:

  • Mini kelkin dark chocolate rice cakes with the option of adding some smooth peanut butter on top to keep you fuller for longer 
  • TREK protein bars (cocoa oat, banana bread or cocoa coconut)
  • Nairns cookies (oats syrup and ginger, dark chocolate chip)
  • FODY bars – dark chocolate, peanut butter 

Try adding some lactose-free ice cream (1 scoop) or lactose-free, coconut or soya yoghurts alongside your sweet tasting low FODMAP snacks as a tasty and wholesome snack! 

High Fibre, Low FODMAP Snacks

Many foods which are low FODMAP such as fruits and vegetables mentioned above are naturally high in fibre which helps support a healthy gut! 

Other great options for high fibre, low FODMAP snacks are wheat-free crackers which can be combined with a topping of your choice! These include: 

  • Amisa Buckwheat crackers
  • Nairns oatcakes – fine milled, organic, rough, seeded black pepper oatcakes
  • Realfoods corn thins, multi-grain original, sesame crackers

When buying crackers, choose the ones that do not contain wheat, barley, onion, fructose or garlic (2).

Nuts are also a great high fibre low FODMAP snack which can help to keep you well satiated throughout the working day! These include: 

  • Almonds 
  • Pecan halves
  • Macadamia nuts
  • Walnuts

See the previous post on ‘Are nuts low FODMAP’ for more information on the benefits of nuts and the appropriate amounts on a low FODMAP diet. 

Low FODMAP snacks recipes

Having the ease of picking up low FODMAP snacks at the supermarket or the convenience of online shopping is great. But nothing beats making your own home-made low FODMAP snacks. That’s why we have provided you with some tasty and simple low FODMAP recipes for you to try at home!

  • Low FODMAP No Bake Oatmeal Chocolate Energy Bites 
  • Low FODMAP cookies dough snack bites 
  • Low FODMAP Pumpkin Muffins with Chocolate Chips 
  • Low FODMAP Crunch Salted Caramel 
  • Low FODMAP egg muffins 
  • Carrot cake protein balls 
  • 3 Ingredient low FODMAP peanut butter cookies 
  • Low FODMAP vegan crackers 
  • Low FODMAP salt and vinegar baked zucchini chips 

Are French fries low FODMAP?

Luckily, regular white potatoes are low FODMAP. This means that plain french fries aka crisps are allowed on the low FODMAP diet.

According to MONASH university, 1 serving (11g) of potato chips is low FODMAP and can be tolerated in most people with IBS. Large servings (>40g) contain high amounts of the oligo-GOS and should be avoided (2).

Although french fries (crisps) are suitable on a low FODMAP diet, it is important to be aware as to how they are being cooked. This is because some french fries may have onion and garlic seasonings added to them for flavour.

Onion and garlic seasonings are high in the FODMAP oligosaccharides and fructans (2). 

Summary

There are plenty of options for low FODMAP snacks including low calorie, high fibre, sweet or savoury snacks available for people on a low FODMAP diet. Choosing where to buy low FODMAP snacks including at your local supermarket, online or making them from scratch at home will depend on your needs and dietary preferences.

Post written by Emily Stynes BSc. in Human Nutrition and reviewed by Kirsten Jackson

Filed Under: Low FODMAP diet Tagged With: low FODMAP snacks, Snack ideas

About Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert

Kirsten Jackson is a UK registered Consultant Gastroenterology Dietitian and founder of The Food Treatment Clinic. She has undergone many qualifications to get where she is today, including a UK BSc Honours Degree in Dietetics and Post-Graduate Certificate in Advanced Dietetics. In addition to this, she has FODMAP Training from Kings College London University. Kirsten set up The Food Treatment Clinic in 2015 after first experiencing digestive problems herself. She felt that the NHS was unable to provide the support individuals needed and went on to specialise in this area before opening a bespoke IBS service. Kirsten also participates in charity work as an Expert Advisor for the IBS Network. In addition, she can be seen in publications such as Cosmopolitan and The Telegraph discussing IBS as an Official Media Spokesperson to the IBS Network.

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Reader Interactions

Comments

  1. Kathy says

    at

    As you know many suffer with bouts of this 🥺. I am so very thankful I’ve been able to discover options to help! Thank thank you thank you for staying on top of an issue no one ever wants to discuss… from the sister & mom that is referenced to as “ oh she just has stomach problems – always has – just leave her alone a few days “
    I guess some people have a small issue and others deal with it like me … days of bed & bathroom routines.. ER visits followed by Dr visits saying – let’s run more test / same test with no answers. I’m looking forward to maybe getting back to work and traveling… hope discovered with FODMAP on my horizon 🤞🏻🤞🏻🤞🏻🙏🏻🙏🏻🙏🏻

    Reply

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😔 IBS can lead us to put significant pressure on ourselves in order to reach our goals and targets which can have its advantages. However, too much pressure can lead to stress and anxiety which in turn can worsen IBS symptoms.​​​​​​​​
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👉  In IBS, there are a lot of subtle behaviour changes that we make in order to hide our struggle 😕. We are scared if the judgement and we are scared of being singled out 😭. ​​​​​​​​​​​​​​​​
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👉  Instead of making behaviour changes to mask your symptoms, why not try making small changes to reduce your symptoms? In the Take Control Method we encourage individuals to be open about their problems, instead of hiding them from others so that they can receive the the support they need to put these changes in place ❤️. ​​​​​​​​​​​​​​​​
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😞Experiencing IBS can be a lonely place and it can often make you feel isolated from your partner. IBS can place a wedge between the two of you and lead to a bit of resentment on both sides 😢. 
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🥰 A bit of understanding can go a long way for your relationship. In the Take Control Method we place a lot of emphasis on communication with loved ones and anyone else around you so that they can provide you with the emotional support that you need. 🙏🏻 
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🥵 We all know exercise is good for us, but the thought of intensive HIIT workouts doesn't exactly appeal to all of us...in fact intense exercise can actually contribute to IBS symptoms for some.​​​​​​​​​​​​​​​​​​​​​​​​
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🤔 But what if it didn't have to be so complicated? Instead of seeing movement as a scary and intense activity, why not try walking? - this counts as movement and has so many fabulous benefits for IBS as listed above. Movement is one of the KEY pillars of IBS management that we tackle in my Take Control Programme.​​​​​​​​​​​​​​​​​​​​​​​​
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🙏🏽 In the Take Control method the main focus is on the 4 core foundation of IBS management such as movement, sleep mental health and diet! The focus is on a whole lifestyle approach rather than just ‘diet’ and by making small changes to each of these areas it will lead to life changing results!​​​​​​​​
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🙋🏼‍♀️ Have you been asked this before? 🙋🏼‍♀️ Have you been asked this before? How did it make you feel?

⏩ People with digestive problems regularly get this comment.

📸 I shared this image of me and Esme with a family member. Their response was 'are you pregnant' after I explained how offensive that was, their response was 'you look bloated.'

⏩ I was going to write the post about body image and how it is normal to have skin rolls after a baby etc. But it's actually f*****g irrelevant. How someone looks is not for you to comment on.

⏩ And the specifics around pregnancy?! imagine that person can't have children or has just lost a baby - imagine how that comment will make them feel. Or perhaps they are pregnant and guess what? They aren't ready to tell you.

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👉 Sometimes having someone that understands can be helpful! In the Take Control Method, emotional support is seen as the foundation for IBS control - it is so important to reach out to others when you need extra support! 
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😔 It can be so easy to get bogged down with the 'nitty gritty' of IBS management like FODMAPs and identifying your specific food triggers. These are important, but it can become so easy to be focused on our diet and pay no attention to other aspects of IBS management. ​​​​​​​​​​​​​​​​​​​​​​​​
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🤔 So instead of focusing on the details, why don't we try mastering the basics that provides a solid foundation for your IBS management to grow on. Try following a few of these 'rules' this week endorsed by the Take Control Method and see how they can really help🙏.​​​​​​​​​​​​​​​​​​​​​​​​
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🎉 🎉  Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.⠀​​​​​​​​
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😢 Life can be super busy and it’s so easy to neglect your health but this will ultimately lead to your IBS being even more debilitating😔. ​​​​​​​​
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🤔 Instead of letting it all build up, advocate for your own health and adopt the Take Control method by prioritising yourself and your well-being! By adopting small habits into your life it can really help achieve symptom relief!​​​​​​​​
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#self-care #ibs #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #fermentedfoods #trustyourgut #chronichealth #microbiome #dubaidietitian #londondietitian #takecontrol #glutenfree #dairyfree #prebiotics
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👉 Nobody ever talks about the guilt and shame that comes as a result of having IBS…this guilt then leads to worsening of IBS symptoms because it can stress you out so much….​​​​​​​​​​​​​​​​
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👉 Imagine a life where this guilt didn’t exist because you were able to manage your IBS sufficiently? My Take Control Method enables this to become a reality. The Take Control Method is tailored to you so that you have exactly the right advice to see great improvement in your symptoms.​​​​​​​​​​​​​​​​
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WHAT DO YOU NEED ON THIS HIERARCHY? ☹️​​​​​​​​​​​​​​​​
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👉 So often in IBS we are told to “just avoid your food triggers”. Often people think that simply following the low FODMAP diet will fix their IBS. But as you can see from this diagram the picture is a lot more complex than just food and other elements need to be addressed before we even consider our diet. ​​​​​​​​​​​​​​​​
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👉 So instead of placing so much emphasis on your diet, start at the bottom of the hierarchy of needs and work your way slowly up from there which is the technique we use in the Take Control Method.​​​​​​​​​​​​​​​​
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🎉 🎉  Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #tea #5steps #chronichealth #multifactorial. #chronicallyunwell #endo #ibstype #ibstyping #ibsc
“When someone tells me they have ‘tummy troubl “When someone tells me they have ‘tummy troubles’ too”​​​​​​​​
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😭 Comment below if you can relate 👇👇​​​​​​​​
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😭 When you have IBS, why does everyone seem to want to voice their opinion? These unhelpful comments can leave you feeling even more alone than you already do.​​​​​​​​
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🤝 Instead of suffering this burden alone try to incorporate the Take Control principle of finding a group of other people just like you who you can talk to about the condition. This will help you be more at ease with your condition as you are supported. ⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
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🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.

  #dietitian #ibs #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #fermentedfoods #trustyourgut #chronichealth #microbiome #dubaidietitian #londondietitian #dubailife #glutenfree #dairyfree #prebiotics
😫HAVE YOU EVER CUT OUT GLUTEN FOR YOUR IBS? ⠀ 😫HAVE YOU EVER CUT OUT GLUTEN FOR YOUR IBS? ⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​​​​​​​​​
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😞Gluten is NOT the baddy! One of the first things many people do to help their IBS is to cut gluten out of their diet - but this isn’t necessary and can make your life all the more harder. ​​​​​​​​​​​​​​​​
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🤔So why do people find that gluten alleviates their symptoms? Fructans, which are FODMAPs are often found in food that contain gluten and these can cause symptoms. Good gut health is NOT about exclusion it is about inclusion. Implement the Take Control Method and aim for as varied and as unrestrictive diet as possible 🙏🏻. ⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​​​​​​​​​
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👉A note on coeliac disease - please make sure you visit your GP to get an accurate diagnosis of IBS to rule out anything else ( do not just assume it is IBS!).⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​​​​​​​​​
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🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #tea #5steps #chronichealth #multifactorial. #chronicallyunwell #endo #ibstype #ibstyping #ibsc
WHAT ELSE WOULD YOU ADD? ​​​​​​​​​​​​​​​​
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😵‍💫 I will say it time and time again, IBS is NOT JUST a dodgy tummy. It is poor mental health, it is poor body image, it is an awful relationship with food 😔 . Mental health can play such a huge role in IBS. It can feel like a viscous circle of anxiety. We have anxiety about eating food/getting symptoms and then this anxiety itself leads to symptoms…​​​​​​​​​​​​​​​​
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🤩 But what if we could take control of this anxiety? Putting your mental health as a priority, in your IBS management, like in the Take Control Method, can make all the difference. Why not try using a food and mood diary to see if your mood directly impacts your symptoms?​​​​​​​​​​​​​​​​
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🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.​​​​​​​​​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #tea #5steps #chronichealth #multifactorial. #chronicallyunwell #endo #ibstype #ibstyping #ibsc
How do you self-soothe? 🥰​​​​​​​​
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😢In IBS we can take so much time focusing on our pain and daily struggles that we don’t take the time out to actually care for ourselves.Instead we feel stressed and defeated and feel like just giving up. ​​​​​​​​
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🤔Instead of focusing on your pain, adopt the Take Control Method by prioritising you and your mental health and well-being. Why not try one of the above self-soothe suggestions this week?​​​​​​​​
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🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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#ibsdiet #ibsfood #guthealth #lowfodmapdiet #selfsoothe #selfcare #ibs #irritablebowelsyndrome #lowfodmap #lowfodmaprecipes
😭 Can you relate? Comment below 👇 ​​​​​​​​
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😢 Having IBS can really take a toll on your mental health. In turn your IBS can cause anxiety and your anxiety can then cause IBS symptoms leading to a viscous cycle. Your fears are REAL and they are VALID and they can be really debilitating! IBS can impact so many aspects of your life big and small! ⠀⠀⠀⠀⠀
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🤔 But what if you no longer had to deal with any of these fears and could get your symptoms under control! Instead of continuing with these behaviours adopt the take control method of social support and open up about your IBS to someone!⠀⠀⠀⠀⠀⠀
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🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio. 
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#ibs #ibsdietitian #guthealth #irrtablebowelsyndorme #guthealth #lowfodmapdiet #guthealth #healthygut
🤔 WHICH ONES DID YOU KNOW? Comment below 👇 ​​​​​​​​
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😞 IBS is a very complex disorder to navigate by yourself. It’s more than just altering your diet, a lot of factors are at play with your IBS. Trying to work out what triggers your IBS is an absolute mind field.​​​​​​​​
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Adopting the Take Control Method, where the 4 pillars of IBS relief are all addressed (diet, movement, mental health and sleep), has helped so many of my clients to achieve that ultimate symptom relief because it considers EVERYTHING, not just what you out in your mouth.​​​​​​​​
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🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #tea #5steps #chronichealth #multifactorial. #chronicallyunwell #endo #ibstype #ibstyping #ibsc
What is your positive? 😊 😥It can be really What is your positive? 😊 

😥It can be really easy to focus on the negatives of IBS as it is so debilitating. You plan your life around your IBS and you understandably feel resentful for that. 

💪🏼But living with IBS actually makes us a stronger and more empathetic person 💪🏼. I want to challenge you today to focus on a positive of IBS. Having a positive mindset is something we encourage in the Take Control Programme to support your mental health ❤️

⏩ If you haven't already, don't forget to grab my free IBS download - 🔗 in bio
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