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Kirsten Jackson Consultant BSc Hons PG Cert RD

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A Vegan Diet for IBS

by Bethany Willson Specialist Dietitian BSc Hons Leave a Comment

A vegan diet for IBS could be quite restrictive. You may worry how you will manage to meet your nutritional requirements. Luckily there are plenty of low FODMAP plant-based foods that you can continue to enjoy.

This article will discuss how you can enjoy a low FODMAP vegan diet. We will also provide practical tips to ensure your diet is nutritionally balanced.

vegan diet for IBS

Table of Contents

  •  Is a vegan diet good for IBS?
  • Is a vegan diet for IBS bad?
  •  Is a vegan diet good for health?
  • How to follow the low FODMAP diet when you are vegan
  • Low FODMAP vegan protein
  • Carbohydrates
  • Vegan Low FODMAP sources of Calcium 
  • Vegan Low FODMAP Sources of Iron
  • Vegan Low FODMAP sources of Vitamin B12 
  • Vegan Low FODMAP sources of Omega 3 fatty acids
  • Supplementing micronutrients for a vegan diet for IBS
  • Summary

 Is a vegan diet good for IBS?

There is no evidence that a vegan diet can improve IBS symptoms. But do not worry! If you are wanting to follow this diet for your own ethical reasons, there are ways around these potential triggers.

Is a vegan diet for IBS bad?

A vegan diet may contain higher amounts of fibre and FODMAPs which can worsen IBS symptoms (3, 4).

 Is a vegan diet good for health?

A vegan diet avoids all animal-based products. They are based on plant foods and can provide many health benefits. A vegan diet could reduce your risk of (1): 

  • Heart disease
  • Type 2 diabetes
  • Obesity
  • Certain cancers

A plant-based diet can also increase your intake of fibre and polyphenols, a beneficial plant compound. This can boost the diversity of your beneficial bacteria and improve gut health (2). 

How to follow the low FODMAP diet when you are vegan

A vegan diet for IBS is restrictive as you have the restrictions of both the vegan and low FODMAP diet. Failure to plan your diet properly can leave out essential macro and micro-nutrients, making it challenging to meet your daily nutritional requirements. This can lead to a deficiency of protein, calcium, vitamin B12, iodine and omega-3 fatty acids (5).

However, a low FODMAP vegan diet for IBS can be done with the right support and advice from a dietitian. This is essential to maintain a balanced, nourishing diet whilst providing symptom relief. 

Here are some tips on how to reduce high FODMAP plant foods while ensuring that you meet your nutritional requirements:

Low FODMAP vegan protein

Protein is needed to grow and repair your body tissues (6). The main source of protein in a vegan diet comes from beans and legumes such as chickpeas, lentils and beans. However, these are often high in galacto-oligosaccharides (GOS) and fructans, causing IBS symptoms. 

Fortunately, there are still many low FODMAP, vegan sources of protein to choose from:

  • Firm tofu, tempeh (avoid wheat, barley, onion, and garlic)
  • Chickpeas, lentils, beans (choose canned versions and rinse in water before consuming)
  • Nuts, e.g. almonds, hazelnuts, peanuts, brazil nuts, pine nuts, walnuts
  • Seeds, e.g. chia, poppy, pumpkin, sesame, sunflower
  • Nut/seed butter, e.g. peanut, almond, pumpkin, sunflower
  • Quinoa and buckwheat
  • Edamame
  • Quorn products (avoid garlic and onion)

You should also check which portion sizes are low FODMAP by using the Monash app.

Here are some high protein, low FODMAP vegan recipes that you can try to help you meet your daily requirements:

  • Sweet potato tacos with black beans 
  • Refried beans
  • Miso & chilli tofu skewers 
  • Tuscan bean soup
  • Nut roast
  • Lentil dahl
  • Roasted chickpea salad
  • Tangy tempeh salad

Carbohydrates

Whether you are following a vegan diet or not, carbohydrates provide the primary source of energy for your body (7). These can be high in fructans, and therefore may trigger your symptoms and should be avoided on the low FODMAP diet.

There are many IBS-friendly carbohydrate sources that you can add to your diet. Please check the low FODMAP serving sizes for these. Here are some examples:

  • Low FODMAP bread
  • Low FODMAP pasta
  • Polenta
  • Potatoes
  • Rice
  • Sweet potatoes
  • Quinoa

Examples of a carbohydrate-rich, low FODMAP vegan snacks include: 

  • Popcorn
  • Crisps
  • Low-FODMAP fruits
  • Nairn’s biscuit breaks (oats Grahams and oats, chocolate & coconut flavours)
  • SchΓ€r digestive biscuits
  • Plain potato chips/nacho chips

Here are some delicious carbohydrate-based, low FODMAP vegan recipes:

  • Cheesy vegan mashed potatoes
  • Vegan Bolognese
  • Vegan stuffed peppers
  • Roasted sweet potato and beetroot salad
  • Vegan poke bowl with sesame tofu

Vegan Low FODMAP sources of Calcium 

Calcium is essential to keep your bones and teeth strong (8). Adults aged 19 – 64 require 700mg of calcium daily (9). 

Suitable plant-based alternatives that can provide a source of calcium  include:

  • Certain plant-based milks 
  • Vegan cheese (ensure it is fortified and no FODMAPs e.g. garlic and onion added)
  • Low FODMAP plant-based yoghurts

Remember to check that the above products are fortified with vitamin b12, vitamin D, calcium, and iodine. 

Other plant-based calcium sources include:

  • Low FODMAP green leafy vegetables, e.g. bok choy, collard greens, and kale
  • Soy products, e.g. firm tofu, tempeh
  • Seeds, e.g. chia seeds
  • Nuts, e.g. almonds

Please check for the recommended low FODMAP portion sizes on the Monash app.

Vegan Low FODMAP Sources of Iron

Iron is essential for making red blood cells and transporting oxygen in your body (10). Iron requirement differs depending on age and sex (11):

  • Men older than 18 yrs: 8.7mg/day
  • Women aged 19-50: 14.8mg/day
  • Women older than 50 yrs: 8.7mg/day

Plant-based sources of iron (non-heme iron) are less well absorbed than animal-based iron (heme iron). 

Here are some low FODMAP vegan sources of iron (per 100g) (12, 13):

  • 1.2 mg firm tofu (low FODMAP at 170 g)
  • 2.1 mg tempeh
  • 1.6 mg spinach
  • 1.3 mg canned lentils (low FODMAP at 46g)
  • 1.3 mg canned chickpeas (low FODMAP at 42 g)
  • 10.4 mg sesame seeds
  • 6.4 mg sunflower seeds
  • 3 mg brazil nuts
  • 3.2 mg hazelnuts (low FODMAP at 15 g)
  • 2.3 mg edamame (low FODMAP at 90g)
  • 1.5 mg quinoa

Vitamin C has been shown to increase iron absorption (14). So, try to incorporate foods high in vitamin C whilst having foods high in iron. Low FODMAP foods high in vitamin C include:

  • Citrus fruits, e.g. oranges, pineapples, lemons, limes
  • Dark green leafy vegetables
  • Bell peppers
  • Strawberries (click here for low FODMAP serving sizes for strawberries)

Vegan Low FODMAP sources of Vitamin B12 

Another vitamin that can be hard to meet when following a vegan diet is vitamin B12. This is because B12 is not found in plant foods other than fortified cereals (15). B12 is required to form red blood cells and DNA, which is essential for healthy blood and brain development (16).

Adults who eat animal products require 1.5 micrograms a day of vitamin B12 (17). The absorption of vitamin B12 improves if you eat food sources containing it regularly (18). So, it is recommended that vegans have are 3 micrograms to ensure that you are meeting your requirements (19).

Here are some low FODMAP vegan sources of vitamin B12:

  • Fortified nutritional yeast
  • Plant based fortified low-FODMAP milk
  • Low FODMAP cereals – remember to check that they have been fortifiedΒ 
  • Buckwheat noodles

Vegan Low FODMAP sources of Omega 3 fatty acids

Omega 3 fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)  are essential fats. This means that your body cannot make them on its own. These fats are found in fish, primarily in oily fish (17). They are essential for heart health and reduce your risk of cardiovascular disease (18).

Alpha-linolenic acid (ALA) found in plant-based sources can be used to make EPA and DHA (19). This process happens slowly, producing only small amounts (20).

Low FODMAP plant-based ALA sources include (21):

  • Certain oils, e.g. flaxseed, walnut, soya, canola
  • Seeds, e.g. chia, flax, pumpkin, hemp
  • Low FODMAP nuts, e.g. walnuts
  • Green leafy vegetables
  • Edamame
  • Firm tofu

Supplementing micronutrients for a vegan diet for IBS

It can be tricky to meet these requirements whilst following a vegan diet for IBS. Supplementing can ensure that you are consistently meeting your requirements. VEG1 is a chewable multivitamin developed by The Vegan Society. It contains:

  • Vitamin B12 (25Β΅g – 1,000%) 
  • Vitamin D3 (20Β΅g – 400%) 
  • Iodine (150Β΅g – 100%) 
  • Selenium (60Β΅g – 109%) 
  • Vitamin B2 (1.6mg -114%) 
  • Vitamin B6 (2mg – 143%) 
  • Folic Acid (200Β΅g – 100%)

Summary

Maintaining a vegan diet while following a low FODMAP diet is possible. It will require more planning to ensure that you meet your nutritional needs! 

Vegan diets can provide many health benefits, such as reducing the risk of heart disease, diabetes, obesity and certain cancers. However, It can be low in certain nutrients such as protein, iron, calcium, vitamin B12 and omega-3 fatty acids if not planned correctly. 

It can be restrictive and challenging to follow whilst on a low FODMAP diet. So, it is recommended to work with a dietitian to ensure you are getting all these essential nutrients whilst on a low FODMAP diet!

Article written by Leeona Lam, reviewed by Beth Willson Specialist Gastroenterology Dietitian BSc Hons and Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert 

Bethany Willson Specialist Dietitian BSc Hons

Beth is UK HCPC Registered Dietitian who specialises in gastrointestinal surgery. Beth graduated from University of Surrey in 2020 with a degree in Nutrition and Dietetics.

Filed Under: Low FODMAP diet

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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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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™ 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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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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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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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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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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