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THE IBS DIETITIAN

Kirsten Jackson Consultant BSc Hons PG Cert RD

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35 Vegan Low FODMAP Recipes

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

Table of Contents

  • What is a Vegan Diet?
  • Can the Vegan Diet Cure IBS?
  • Low FODMAP Vegan Protein
    • List of Low FODMAP Vegan Protein Sources
  • Is Tofu Low FODMAP?
  • Is Seitan, a Vegan Protein, Low FODMAP?
  • Low FODMAP Vegan Breakfast Recipes
  • Low FODMAP Vegan Snack Recipes
  • Low FODMAP Vegan Dessert Recipes
  • Low FODMAP Vegan Main Recipes
    • These are 12 of my favourite low FODMAP vegan mains and sides;
  • Are Mushrooms Low FODMAP?
  • Are Chickpeas a Good, Low FODMAP, Vegan Protein Source?
    • Here are some tasty low FODMAP vegan chickpea recipes;
  • Low FODMAP Vegan Bread Recipes
  • Low FODMAP Vegan Drinks
    • Other suitable low FODMAP Vegan Milks Are;
  • Vegan IBS Cook Books
  • Summary
  • References

What is a Vegan Diet?

This article provides you with the tastiest vegan low FODMAP recipes and explains how you CAN do the diet whilst also being vegan.

If you are following a vegan diet then you only eat and drink foods which are not derived from animals in anyway. Instead, someone who is on a vegan diet will obtain all their nutritional requirements from plant based sources.

low FODMAP vegan recipes

Can the Vegan Diet Cure IBS?

Although we know that eating enough plant based foods is important for gut health, there is currently no cure for IBS.

There is also no research to suggest that a vegan diet is better than a diet which includes animal products when it comes to trying to manage your IBS.

Some people may find their IBS improves or worsens on a vegan diet due to the increase in fiber intake.

You can read more about the importance of fiber here.

Low FODMAP Vegan Protein

Most vegan protein sources contain FODMAPs which are a types of fermentable carbohydrates that may trigger your IBS.

Monash University has tested a wide range of these foods to give us more insight into what levels of these foods can be managed and have we can reduce the FODMAP content.

Below is a list of suitable low FODMAP Vegan Protein foods that can be enjoyed on the low FODMAP diet. You may notice that some have a set portion guide and this is because they contain low levels of FODMAPs but can be tolerated in small amounts.

FODMAP stacking can be difficult to overcome if you are vegan and following the low FODMAP diet. This occurs when you eat 2 foods together that both contain low levels of the same FODMAP. On their own, they are safe, but in combination they can cause issues.

Before embarking on the low FODMAP diet, it is best to seek out the advice of a registered dietitian.

List of Low FODMAP Vegan Protein Sources

  • Canned chickpeas – 1/2 cup 
  • Seitan 
  • Tempeh
  • Canned lentils – 1/2 cup
  • Quinoa
  • Edamame
  • Walnuts
  • Oats – 65g
  • Firm tofu

Is Tofu Low FODMAP?

Although soy beans are high in FODMAP, firm tofu is low FODMAP due to the β€˜pressing’ process it goes through which eliminates the FODMAPs.

Other forms of tofu are not low FODMAP so you need to be careful that you read the label.

Here are some easy low FODMAP Tofu Recipes;

  • Tofu and tomato Chinese noodle soup
  • Low FODMAP Miso and Chilli Tofu Skewers

Is Seitan, a Vegan Protein, Low FODMAP?

Seitan is low FODMAP and suitable for someone on the low FODMAP diet. Many people get confused with this because it is gluten and they think that gluten is a trigger for IBS, but this is not the case. 

I have actually written a whole post on seitan which you can read here.

This recipe is a nice example of how you can include this vegan protein on the low FODMAP diet.

Low FODMAP Vegan Breakfast Recipes

Here are my top 6 vegan low FODMAP recipes that give you some on the go options as well as options for when you have a little more time.

  1. Low FODMAP Banana Pancakes
  2. Vegan Blueberry Muffins
  3. Low FODMAP Overnight Oats
  4. Chickpea scramble
  5. Low FODMAP Overnight Oats
  6. Low FODMAP Almond Overnight Oats
  7. Scrambled Tofu

Low FODMAP Vegan Snack Recipes

I often find that clients β€˜cheat’ on the low FODMAP diet when they are hungry between a meal and have no suitable options. So having some go-to snack options is  a must.

An easy snack option on the go is a cereal bar, but shop bought options will contain high FODMAP ingredients like honey, cashew nuts and dried fruits. Instead, why not try making a vegan low FODMAP Fruit Crumble Bar, a  Low FODMAP Dark Chocolate Energy Bite or even a low FODMAP Pumpkin Energy Ball.

I personally love low FODMAP veggie sticks like carrots and cucumber with a dip but find that most shop-bought dips contain FODMAPs. Some alternative options would be a Low FODMAP Beetroot Dip or a Low FODMAP Guacamole.

And lastly, this is a fab recipe for a Vegan Low FODMAP Scone.

Low FODMAP Vegan Dessert Recipes

Many dessert these days seem to contain dairy and honey which are not low FODMAP or vegan! Personally, I find sorbets really boring and tbh they typically contain FODMAPs.

If you are looking for something to go with a cup of tea, then a cookie is the best! Either this oat cookie or even better, this β€˜chocolate chunk cookie’ is to die for.

But, if you are at home then there really isn’t anything that beats this Low FODMAP Strawberry Banana Ice Cream with Chocolate Fudge Sauce.

Low FODMAP Vegan Main Recipes

Vegan main dishes can pose a FODMAP stacking affect as you try to combine different plants together. 

These are 12 of my favourite low FODMAP vegan mains and sides;

  1. Vegan, Gluten-Free, Low FODMAP Pot Pie
  2. Vegan No FODMAP Root Vegetable Soup
  3. Low FODMAP Maple-Soy Glazed Tempeh
  4. Flavourful Tempeh
  5. Low FODMAP Lentil Dal
  6. Low FODMAP Spicy Lentil Soup
  7. Indian Potato and Lentil Soup
  8. Low FODMAP Vegetable Lentil Stew
  9. Sourdough breaded potato cakes
  10. Low FODMAP Vegan Garlic Mashed Potatoes
  11. Vegan Low FODMAP Brown Rice Stuffing with Apples and Hazelnuts
  12. Low FODMAP Zingy Lime and Basil Roast Veggie Salad

Are Mushrooms Low FODMAP?

Many vegan dishes contain mushrooms which are actually, mostly, high FODMAP. This can definitely make life harder for vegans following the low FODMAP diet.

But do not fret, there are ways around this. Instead of regular mushrooms you can use oyster mushrooms or (like in this Green Bean Casserole) you can use canned mushrooms. The canning process actually reduces the FODMAP content.

Are Chickpeas a Good, Low FODMAP, Vegan Protein Source?

Chickpeas naturally contain a type of FODMAP called galacto-oligosaccharides but you can have chickpeas on the low FODMAP diet.

All you need to do is opt for canned chickpeas because these are lower in FODMAPs due to the chickpeas standing in water. The FODMAPs therefore leach out into the water, making the chickpeas suitable at certain portion sizes (84g is considered a moderate FODMAP content).

Here are some tasty low FODMAP vegan chickpea recipes;

  • Low FODMAP falafel
  • Traditional low FODMAP Hummus

Low FODMAP Vegan Bread Recipes

Most regular bread is vegan and so it is frustrating to find that some low FODMAP breads actually contain either apple (a FODMAP) or egg.

The addition of eggs or apple is due to the lack of gluten which is found in breads that contain wheat. As an alternative I would suggest either making a low FODMAP Vegan Corn Bread OR a low FODMAP Vegan Sourdough Bread.

Low FODMAP Vegan Drinks

Many regular low FODMAP drinks are also vegan but where you may struggle is with hot drinks that require a vegan milk alternative.

Many coffee shops only offer soya milk as an alternative and sadly this is high in FODMAPs (unless only 30mls is used or the milk is made from only soya bean protein).

Other suitable low FODMAP Vegan Milks Are;

  • Almond milk
  • Coconut milk
  • Hemp milk
  • Rice milk

I also love this vegan low FODMAP pumpkin  spiced latte.

Vegan IBS Cook Books

In case you wanted to take a deeper dive into a vegan low FODMAP friendly diet, I have a cook book suggestions for you.

‘Healthy Gut, Flat Stomach: The Fast and Easy Low-FODMAP Diet Plan’ is a great option and written by a dietitian also!

Summary

It is difficult to do the low FODMAP diet if you are vegan because many of the protein sources you rely on also contain FODMAPs. But with careful planning and changing how some foods are cooked you can get through this process and learn how to manage your IBS.

References

Monash University Mobile App

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.

Filed Under: Low FODMAP diet Tagged With: low FODMAP vegan recipes, seitan, vegan

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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I would love to know - how does your work impact y I would love to know - how does your work impact your gut health?πŸ‘‡πŸ‘‡β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹
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😊  Instead of accepting that work needs be this anxiety triggering thing in your life - adopt the Take Control approach of making small, sustainable changes over time like 10 minutes of meditation per day or going for a walk in your lunch break. Small changes over time add up to = big results!​​​​​​​​
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πŸŽ‰πŸŽ‰Don't forget to download my free guide which will show you how to set up a good IBS friendly morning routine!​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
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πŸ˜ͺ Constipation is a common symptom of IBS (IBS-C). Some of the symptoms include straining on the toilet, loose or hard stools, and abdominal pain (these are just a few!πŸ˜ͺ) Constipation can leave my clients feeling bloated, fatigued, suffering from lack of appetite and overall totally fed up!! ​​​​​​​​​​​​​​​​
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😬 Do you have a food intolerance? Comment below 😬 Do you have a food intolerance? Comment below.

😳 Despite the multiple tests out there claiming to diagnose food intolerances, you can't actually test for an intolerance πŸ˜…. This means many people are wasting πŸ’°πŸ’° and following restrictive diets unnecessarily.

πŸ™ If you have symptoms of an intolerance then 1/ go to your GP to have some routine tests to ensure the symptoms aren't coming from other conditions and then if these all come back negative adopt our Take Control approach of using the scientifically backed low FODMAP diet approach to identify your actual intolerances with a registered dietitian support.

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πŸ˜“ IBS feels like a continuous emotional rollercoaster. Yes there are physical IBS symptoms, but there are also many unseen struggles of IBS including social anxiety and loneliness. This can leave us feeling exhausted and not knowing where to turn to next. ​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
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😊️ Instead of going through this alone, adopt the Take Control approach of community..​this could look like taking a step to reach out to a loved one that will you trust or joining an online group of other people with IBS who 'get it'. Doing this will make you feel seen when your IBS takes you for a ride. 
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πŸ₯•πŸ₯—πŸ How to make tweaks to a traditional American diet to make it more Mediterranean.

πŸ™ The Mediterranean diet is the best diet for overall health and wellness. BUT you don't have to make huge changes to your current diet. This is pretty unsustainable and not needed. Instead, just make small swaps.

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Having IBS can really take a toll on your mental​​​​​​​​​​​​​​​​
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For anyone struggling out there with either gastrointestinal symptoms or psychological symptoms check in with a health professional. Whether it be your regular psychologist, dietitian or doctor, there is support available for you. ​​​​​​​​​​​​​​​​
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😒 The question I often get asked by many of my 😒 The question I often get asked by many of my clients is β€˜where do I start’. Misinformation about IBS is rampant on social media and can often leave us feeling confused and overwhelmed about what is actually best to help manage our IBS and where we should start making changes.​​​​​​​​​​​​​​​​
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πŸ™Œ In the Take Control Approach 2.0 focuses on research proven advice around the 4 pillars of IBS management - sleep, movement, nutrition and diet. By following research based advice that you can trust, you can start to see improvements and feel like you again. ​​​​​​​​
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😬 Anyone relate? πŸ’© Many people I talkt to a 😬 Anyone relate?

πŸ’© Many people I talkt to are trying to manage their IBS through restriction. The irony being that even with avoiding multiple foods, they still have symptoms.

πŸ™ Whilst you may have some food intolerances, it shouldn't be multiple. A restrictive diet will worsen your gut health. Instead of avoiding multiple foods and Still having symptoms adopt the Take Control approach of following the low FODMAP diet to identify specific food triggers and tolerance levels.

❀️ Don't forget to download your free IBS morning routine -  link in bio.

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πŸ“°Check out my interview contributions in @cosmo πŸ“°Check out my interview contributions in @cosmopolitanuk

πŸ§…πŸΉπŸŽ Whilst this article points out 10 common IBS triggers, it's important to note that everyone will have different tolerance levels and there is no 1 cookie cutter diet for people with IBS.

πŸ™ To find out your intolerances it is important to work through the low FODMAP process which will give you specific answers.

πŸ‘€ Read the full article https://www.cosmopolitan.com/uk/body/diet-nutrition/a13057878/foods-to-avoid-ibs/

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πŸ‘‰Anyone else feel like they just can't catch a break from IBS for just one minute? IBS is a debilitating condition that can impact so many aspects of your life, the big and the small things - they can all be a struggle when you have IBS!​​​​​​​​
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πŸ‘ But what if you could fully understand your IBS so you were able to identify your triggers AND improve your gut health so it was less sensitive? This would allow you to get on with tasks big or small without feeling overwhelmed. The Take Control 2.0 approach allows you to look at all aspects of your life to give you back control of your life!​​​​​​​​
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πŸŽ‰ πŸŽ‰ I am giving away a FREE IBS morning routine guide which you can download via the link in my bio. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​​​​​​​​​
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πŸ˜ͺ When following a low FODMAP diet, consuming enough fibre may be challenging as often high fibre foods are restricted. However, eating enough fibre is essential for helping bulk and soften stools! ​​​​​​​​​​​​​​​​
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🀩 Life should not have to be this challenging! ​​​​​​​​Using the Take Control 2.0 approach can allow you to discover foods and drinks which you can tolerate to improve your fibre intake - which is so important for gut health!​​​​​​​​
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πŸ™‹πŸΌβ€β™€οΈ I am a huge advocate of the Mediterranean diet because it is repeatedly shown to be the best option for our health regardless of what is studied. AND especially in gut health.

πŸ’© Including wholegrain, oily fish, plenty of veggies, fruits, nuts and olive oil is easy with a few tweaks to any diet!

βœ… Swap your white carbs to brown
βœ… Add 2 portions of fish per week - one should be oily like mackerel or salmon
βœ… Eat the rainbow with fruit and veg
βœ… Snack on nuts
βœ… Switch your oil to olive oil

πŸ’©πŸ’© What could you do this week to make your diet more in line with the Mediterranean diet? comment below πŸ‘‡
DO YOU MOVE FOR YOUR GUT HEALTH? Comment below πŸ‘‡β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹
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πŸ₯΅ We get told that the more intense we exercise, the better. But exercising intensely can trigger our IBS, making us feel confused about the best way to stay healthy and control our symptoms. ​​​​​​​​
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πŸ€” In reality, people like to over complicate exercise. This is why we use the term 'movement' in the Take Control method. Avoid the confusion and keep it simple by going for a daily 30 min gentle walk and you will see the benefits!​​​​​​​​
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πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide! Link in bio.​​​​​​​​​​​​​​​​​​​​​​​​
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#ibs #walking #movement #irritablebowelsyndrome #ibsexpert #ibs diet #ibs #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealthiskey #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #fermentedfoods #trustyourgut #chronichealth
πŸ€” Can you relate to any of these comments? Let πŸ€” Can you relate to any of these comments? Let me know below πŸ‘‡ ​​​​​​​​
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πŸ˜” When you have IBS, you may feel that how you come across appears rude at times. IBS impacts every area of your life and you can feel you are constantly having to cover it up. Over time, this style of 'coping' can leave you feeling pretty isolated.​​​​​​​​
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πŸ™ Instead of treading water with your symptoms, use research proven methods such as the low FODMAP diet process and mindfulness (part of the Take Control approach) to move forward with your symptoms and regain confidence in yourself and your social life!​​​​​​​​
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πŸŽ‰ πŸŽ‰ I am giving away a FREE IBS morning routine guide which you can download via the link in my bio.​​​​​​​​
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#ibs #ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #chronichealth
⏩ Do you suffer from bloating? Comment below πŸ‘‡β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹
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🀰 Bloating is a common symptom for those suffering with uncontrolled IBS. Having bloating which is unpredictable and there everyday will make you feel tired, impact your relationship with your body and give you real anxiety about eating food.​​​​​​​​
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⏩ Instead of suffering with unpredictable bloating try the Take Control 2.0 approach of using the low FODMAP diet to identify your dietary triggers. By doing this, you can avoid foods which cause you bloating and start to feel more confident in your body.​​​​​​​​
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πŸŽ‰ Would you like to start the day in a way which would benefit your gut? Download my FREE IBS morning guide! Link in bio.​​​​​​​​​​​​​​​​
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#ibsbloattips #ibsbloat #ibs #ibsdiet #ibsmanagement #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree #gutinstinct #healthygut #ibsd #ibsmanagement #ibssymptomrelief #ibshelp
WHAT WOULD YOU ADD? Comment below πŸ‘‡ ​​​​​​​​​​​​​​​​
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😣 IBS is a condition that others cannot see. As humans, we struggle to understand or truly believe in things that we can't touch, hold or see. As a result, IBS sufferers often feel quite alone.⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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πŸ˜‡ IBS is estimated to affect 5-10% of the worldwide population - so you really aren’t alone! Follow the Take Control process of finding a community to support you - there are lots of online forums where you can chat and share your worries with other people who completely understand. ​​​​​​​​
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πŸŽ‰ πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning routine guide! 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 #mumlife #dubaimom #constipation #chronicpain #chronicallyunwell #women'shealth #ibswishes
⁉️ Have you heard of these symptoms before?

😳 Both of these symptoms can be caused by a few things and one of them is bowel cancer. But we don't know based on symptoms alone so please go and get checked.

🩸Blood can appear on a toilet tissue, in the toilet bowl or it can look like part or all of your stool is black.

βš–οΈ Unexplained weight loss means that you have lost weight despite eating adequate calories and not really changing your exercise routine. It can be common in IBS to lose weight but this is due to eating less food and so it is explainable.

πŸ™πŸ™ If you have either of these symptoms please see your doctor to get checked, don't take the chance.

#bowelcancer #cancer #theibsdietitian
😭 Can you relate? Comment belowπŸ‘‡πŸ‘‡β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹
😫 Suffering from IBS can be difficult and burdensome especially when trying to go about your daily life. IBS is a condition that cannot be seen which makes it even more difficult for others to understand and can often feel very isolating😒. 

πŸ‘‰ Instead of keeping this condition to yourself, adopt the Take Control principle of community and get support from people who also have this condition. You can do this by opening up to friends (1 in 10 people have this!) or joining  online FB groups - this way you won't feel so alone in your fight! 
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πŸŽ‰ πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide - link in bio.​​​​​​​​

#ibs diet #ibsbehindthescene 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 #dairyfree #prebiotics
πŸ€” WHICH ONES DID YOU KNOW? Comment below πŸ‘‡ ​​​​​​​​​​​​​​​​
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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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πŸŽ‰ πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide - 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
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