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THE IBS DIETITIAN

Kirsten Jackson Consultant BSc Hons PG Cert RD

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Low FODMAP Recipes

Low GI, GF, Low FODMAP – Chocolate & Banana Breakfast Pudding

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

chocolate bowl

This breakfast recipe is perfect for those following the low FODMAP diet and also for those with polycystic ovary syndrome who need a low GI diet. I personally love this breakfast option because I have coeliac disease and PCOS – meaning that I need a low GI, high protein, gluten free breakfast. If this wasn’t…

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Filed Under: Low FODMAP Recipes Tagged With: low FODMAP dessert

Greengage Compote

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

I seen these little greengage fruits in the supermarket and, to be honest, I had never heard of them or seen them before! So I got investigating. Greengages are a type of plum which are in season in the UK in August and September (1). They contain a stone inside them, so be careful not to…

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Seafood Chowder

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

Seafood chowder is one of my all time favourite foods – it is cheap, low GI, full of omega 3, high in protein and perfect for a cold night. This recipe is really quite versatile also, there are no real rules as to what vegetables you can use – so long as they are chopped…

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Salmon Quinoa Salad – Gluten Free & High Fibre | THE IBS DIETITIAN

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

Quinoa is an awesome grain to have in the kitchen but unless you do something with it, it can be a tad bland. This is the perfect summer salad and if you don’t like salmon just switch it up for some grilled chicken or steak. Ingredients (serves 2) 2 x 90g salmon fillets 1 teaspoon…

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Filed Under: Low FODMAP Recipes Tagged With: Low FODMAP lunch

Green Monster Smoothie

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

Using a blender is much better than using a normal juicer as you keep the fibre in the drink. Fibre is so important for gut and heart health. Always remember to watch portion sizes otherwise you may be at risk of having too much sugar. Ingredients 80g frozen spinach 80g banana 170mls of orange juice…

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Low FODMAP Chicken Stock Recipe

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

Ingredients; 1 chicken carcass 1 handful of cooked or raw carrots (I used leftovers from the roast the day before) 2.5L water 1 tbs ground pepper 3 tsp  salt (or more to taste) 1.5 tbs dried parsley 3 bay leaves 1 tbs of dried rosemary 1 tbs of dried thyme Method; Simply place all the…

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Low FODMAP/ Low GI Linguine

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

This is the perfect meal for anyone looking for a quick and healthy option. It is low GI, high in fibre and contains a lean source of protein. You can even adapt this recipe if you are on the low FODMAP diet by using the green part of spring onions instead of normal onion and…

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Raspberry Nice Cream

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

nice cream

It may be the winter but I still love eating ice-cream. Unfortunately, ice-cream is not particularly healthy due to the high fat and sugar content. So, why not try out this ‘nice-cream’ which is far less calories and 2 of your 5 a day! Serves 2. Ingredients  2 frozen bananas 160g of frozen raspberries  4 tablespoons…

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Vegetable Pasta Bake

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

A cheesy pasta bake is the perfect winter comfort food and is also surprisingly healthy too. When making your own food like this, you have no need for those shop bought sauces which are expensive and full of added salt and sugar. Small changes in your diet can make a huge difference. By switching the pasta…

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Low FODMAP Hummus With Smoked Paprika

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

low FODMAP hummus

Wish there was such thing as low FODMAP hummus? Chickpeas are high in oligosaccharides, however the process of canning them reduces this level enabling low FODMAPers to have them in small amounts. Monash currently advise a maximum of 1/2 as a portion. So what better way than to celebrate this news with some hummus? Well,…

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the.ibsdietitian

the.ibsdietitian
πŸ€” WHAT IS YOUR EXPERIENCE WITH THE FODMAP DIET? πŸ€” WHAT IS YOUR EXPERIENCE WITH THE FODMAP DIET? COMMENT πŸ‘‡ 
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πŸ‘‰So you tried the low fodmap diet with the hopes and promises that it would fix your IBS. You stuck with the relentless restrictive diet for what felt like weeks…but yet achieved no results 😞 Leaving you feeling hopeless and defeated. 
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πŸ‘‰ but I’m here to tell you that the low FODMAP diet doesn’t work for everyone and thats OKAY! There are other options that we use for individuals who follow the Take Control Programme. There is hope so please hold on in there πŸ™πŸ».
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πŸŽ‰ πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.β €
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#ibs #ibsdietitian #lowfodmap #lowfodmapdiet #lowfodmaprecipe #irritablebowelsyndrome #guthealth #guthealthdiet
CAN YOU RELATE? ​​​​​​​​​​​​​​​​
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😭 I think this post emphasises the point that NOT EVERY DISABILITY IS VISIBLE. As IBS sufferers we often hide our pain in silence day in day out, hoping nobody notices or asks questions. When people ask how we’re doing, we do the polite thing and reply with β€œI’m fine”. Leaving the burden of IBS to be dealt with alone…​​​​​​​​​​​​​​​​
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πŸ€” But what about instead of struggling alone in silence, you embody the Take Control Method whereby you prioritise emotional support. Open up to a friend, a colleague or a loved one - problem shared is a problem halved. ❀️​​​​​​​​​​​​​​​​
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πŸŽ‰ πŸŽ‰ 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? Comment below! ​​ 😳WHAT ELSE WOULD YOU ADD? Comment below! ​​​​​​​​​​​​​​​​
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☹️This starter pack is the daily reality for IBS sufferers πŸ˜”. Living with IBS can cause anxiety, and this anxiety then leads to worsening of symptoms, leading to you developing what some would see as ridiculous coping mechanisms like only wearing baggy clothing and always carrying a spare pair of underwear wherever we go…​​​​​​​​​​​​​​​​
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🀩But what if it doesn’t have to be this way. What if you didn’t have to feel that looming anxiety Every. Single. Day. The Take Control Method can take you through making small sustainable changes so you can ditch the extra pair of underwear.​​​​​​​​​​​​​​​​
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πŸŽ‰ πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.β €β €β €β € ⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
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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
πŸ€”WHICH OF THESE TRUTHS SURPRISE YOU? ​​​​​​​​​​​​​​​​
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😠There is a lot of misinformation out there on gut health/IBS and it drives me mad. And it’s this type of misleading information that can leave individuals worth off with their IBS than where they originally started. πŸ˜” ​​​​​​​​​​​​​​​​
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😍Instead of wasting your time and money on supplements, fad diets and intolerance tests (the list goes on) why not focus on the core foundations of IBS management - diet, movement, sleep and mental health. In the Take Control Method we make small changes in each of these areas which leads to life-changing differences.​​​​​​​​​​​​​​​​
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πŸŽ‰ πŸŽ‰ 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
🐢Comment below if you think doctors should star 🐢Comment below if you think doctors should start prescribing dogsπŸ€·β€β™€οΈ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™ƒOK - disclaimer here - there is no research on dogs and their impact on IBS but if this goes ahead I am so signing up! They double up as a hot water bottle and a cuddling companion - perfect after a rough day of IBS symptoms πŸ™πŸ».​​​​​​​​​​​​​​​​
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πŸ₯°If you find your dog can help you when you’re in a rut with your IBS symptoms then the Take Control Programme supports you! Emotional support, whether that is in the form of a human being or a fluffy animal is key to mastering your IBS symptoms.​​​​​​​​​​​​​​​​
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πŸŽ‰ πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.β € ⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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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? πŸ˜”
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πŸ˜₯ IBS not only impacts your life but it  impacts those around you too…and it can lead you to feeling really guilty when your IBS gets in the way of your relationship even though it’s not your fault…
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πŸ‘©β€β€οΈβ€πŸ’‹β€πŸ‘¨This is why explaining to your partner what is going on can be crucial to having a harmonious relationship. You may even find that opening up to them helps you to manage your IBS as you’re less stressed about letting them down. In the Take Control Programme we emphasise that it is crucial that you have this support in place to manage your IBS πŸ™πŸ». 
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πŸŽ‰ πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.β €
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#ibs #irritablebowelsyndrome #lowfodmapdiet #lowfodmaprecipes #guthealth #ibsdietitian #ibsdietician
πŸ€” DO YOU HAVE AN ACTUAL DIAGNOSIS OF IBS? ​​​​​​​​
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πŸ™A lot of people assume that they have IBS when their digestive system isn’t working the way that it usually should be. You may think this is a fair assumption, but your symptoms may actually be red flags for other conditions such as Inflammatory Bowel Disease (IBD). This is not good as a misdiagnosis leads to inappropriate treatment.​​​​​​​​
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❀️ In the Take Control Programme we always ensure that IBS has been officially diagnosed prior to starting your management journey. Look up β€˜How to Get an Official IBS Diagnosis’ on my website if you’re unsure where to start.​​​​​​​​
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πŸŽ‰ πŸŽ‰ 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 #irritablebowelsyndrome #lowfodmapdiet #lowfodmaprecipes #guthealth #ibsdietitian #ibsdietician
πŸ“Ί Last weekend I was on UK TV being interviewed πŸ“Ί Last weekend I was on UK TV being interviewed by the legendary @therealtrishagoddard all about the recent salmonella outbreak.

⏩ Overview of what we discussed.
πŸ‘‰ Salmonella is a bacteria which can live in the intestines of animals (including us humans).
πŸ‘‰ It is passed on via infected faeces contaminating your food.
πŸ‘‰ Good hand hygiene and safe food storage and prep is vital to prevent this.
πŸ‘‰ Do NOT wash raw chicken as this can lead to contamination of your kitchen with salmonella
πŸ‘‰ Symptoms of salmonella can range from none to fatal (rare). But typically people will get a fever, vomitting and diarrhoea for 5-7 days.

⏩ For further concerns over this particular outbreak please do check out the @foodgov website

#salmonella #publichealth @bda_dietitians
HAVE YOU HEARD SOMETHING LIKE THIS BEFORE? πŸ₯Ίβ€‹ HAVE YOU HEARD SOMETHING LIKE THIS BEFORE? πŸ₯Ίβ€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹
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☹️ IBS is often belittled as a condition that 'isn't that bad'. by friends, by family and even by healthcare professionals. It leaves you feeling frustrated but also second guessing your own pain and struggles... ​​​​​​​​
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πŸ’ͺI am here to tell you that you have every right to advocate for your own health - if you won't, no one else will. Surrounding yourself with people who understand what you're going through, and defying those who belittle it is key. Social support is a key element of my Take Control Programme.​​​​​​​​
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πŸŽ‰ πŸŽ‰ Have you downloaded my FREE IBS guide yet? The link is in the bio. 🀩 ​​​​​​​​
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#ibs #irritablebowelsyndrome #ibsdiet #lowfodmap #lowfodmaprecipe #ibsdietitian #ibsdietician
Have you been impacted by this? πŸ˜” ❀️​​​​​​​​
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😞As I’m sure lots of you can relate, IBS has a close link with our mental health, including the link between IBS and depression. Poor mental health can lead to worsening of our symptoms, and our IBS symptoms can lead to worse mental health…it’s a vicious circle πŸ˜₯. ​​​​​​​​
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πŸ™πŸ» the good news is there are multiple ways to help manage your mental health. Adopt the Take Control Approach and prioritise your mental health. Not tomorrow, not next week but now as it is a core element to IBS management ❀️. ​​​​​​​​
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πŸŽ‰ πŸŽ‰ Are you ready to FINALLY master your IBS? Book a FREE 15 minute discovery call with me or my colleagues. 🀩 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #chronichealth #multifactorial #ibstype #ibstyping #ibsc
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€‹
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πŸ₯΅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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πŸ€”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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πŸŽ‰ πŸŽ‰ Are you ready to FINALLY master your IBS with guidance? Book a 15 minute enquiry call with me or my colleague (link in bio). 🀩 
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#ibs #walking #movement #irritablebowelsyndrome #ibsexpert
πŸ€” Have you ever tried to eat intuitively? ​​​​​​​​
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🀝 Myself and @wholistic_health_and_wellness have teamed up to look at how intuitive eating could help you with your IBS. Because there is such a strong relationship between IBS and disordered eating behaviors, it’s important to look at our relationship with food when working to reduce IBS symptoms.​​​​​​​​
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πŸ₯°Learning to eat intuitively is a great way to improve your relationship with food, remove guilt and stress from the eating experience, reconnect with hunger and fullness cues, and find the foods that work best with your body!​​​​​​​​
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#intuitiveeating #healthyeating #mindfulness #disorderedeating #eatingdisorder #ibs #ibsdiet #lowfodmap
DO YOU DO ANY OF THESE? πŸ˜” ​​​​​​​ DO YOU DO ANY OF THESE? πŸ˜” ​​​​​​​​
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πŸ‘‰ In IBS, there are a lot of subtle behaviour changes that we make in order to hide our struggle πŸ˜•. We are scared if the judgement and we are scared of being singled out 😭. ​​​​​​​​
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πŸ‘‰ 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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πŸŽ‰ πŸŽ‰ Are you ready to FINALLY master your IBS with guidance? Book a 15 minute enquiry call with me or my colleague (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
WHICH ONE ARE YOU? Comment below!​​​​​​​​​​​​​​​​
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πŸ‘‰I will say it time and time again... IBS is SO individualised and personal. No 2 clients ever look the same. This is why generic IBS advice often does not lead to the results that you are hoping for. Taking a random probiotic, eating more fibre or even trying the low FODMAP diet (without professional help) can leave many IBS sufferers no nearer to symptom relief than they were...​​​​​​​​​​​​​​​​
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🀩This is why working with an expert in the field of IBS is so crucial in order to get that specific advice that you need to achieve your symptom relief - we value that everyone is different and it is not a one size fits all world❀️.​​​​​​​​​​​​​​​​
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πŸŽ‰ πŸŽ‰ Are you ready to FINALLY master your IBS? Book a FREE 15 minute discovery call with me or my colleagues. πŸ€©β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹
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#ibs #irritiablebowelsyndrome #ibsdiet #lowfodmap #lowfodmaprecipes #ibsc #ibsd
Do you suffer with any of these other symptoms? CO Do you suffer with any of these other symptoms? COMMENT BELOW.
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πŸ€¦β€β™€οΈYour 'IBS' may actually be a histamine intolerance as some symptoms are similar. Additional symptoms include headaches, itchy skin and sinus problems - symptoms vary though.
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πŸ€¦β€β™€οΈA histamine intolerance is caused by a lack of the enzymes which would normally break histamine down. Leading to an overload of histamine in the body.
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πŸ€¦β€β™€οΈHistamines are found naturally occurring in certain foods and how a food is processed can impact the histamine quantity.
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πŸ€¦β€β™€οΈThis intolerance is diagnosed by symptoms improving whilst avoiding histamines and these symptoms then come back with the reintroduction of histamines (to confirm). Please note though that you should always visit your doctor first to rule out other conditions that can also cause these symptoms.
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πŸ€”Having a histamine intolerance is not like having an allergy. You will have a certain tolerance level and it is important to work this out in order to avoid an overly restrictive diet. 
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🀩We cover histamine intolerances in my NEW histamine intolerance E-Book! 
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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 #histamine #foodchemicalintolerances
πŸ‘‡Do you get any symptoms of histamine intoleran πŸ‘‡Do you get any symptoms of histamine intolerance? Comment below?​​​​​​​​
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πŸ€“Histamine intolerance impacts 1-3% of the population (more than coeliac disease which you would have been tested for as part of your IBS diagnosis).​​​​​​​​
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πŸ™ƒThe symptoms of histamine intolerance do have some overlap. If you have IBS but have seen no relief with typical IBS treatments you may well have histamine intolerance.​​​​​​​​
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πŸŽ‰Check out our new E-Book all about this condition, how to diagnose it and how to manage it (link in bio).​​​​​​​​
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#histamineintolerance #ibssymptoms #guthealthdiagnosis #histamineguide
πŸŽ‰ Histamine Intolerance E Book - on sale now πŸ”— link in bio.​​​​​​​​
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β†’58 pages​​​​​​​​
β†’Histamine intolerance diagnosis protocol​​​​​​​​
β†’Meal plan​​​​​​​​
β†’Recipes​​​​​​​​
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‼️ A step by step guide based on scientific facts to help people get accurately diagnosed with histamine intolerance.​​​​​​​​
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#histamineintolerance #ibs #guthealth #dietitians #refractoryibs #itchyskin #foodintoleranceguide
Anyone investing in this?πŸ€·β€β™€οΈ comment bel Anyone investing in this?πŸ€·β€β™€οΈ comment below πŸ‘‡ ​​​​​​​​​​​​​​​​
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β€‹β€‹β€‹β€‹πŸ€©πŸ€©Fed up of being fed up with your IBS? Download my free top 10 IBS mistakes! - link in bio!​​​​​​​​​​​​​​​​
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#onions #elonmusk #ibs #ibsmemes
WHAT IS YOUR BINGO LOOKING LIKE? πŸ˜” comment belo WHAT IS YOUR BINGO LOOKING LIKE? πŸ˜” comment below πŸ‘‡ ​​​​​​​​
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πŸ˜₯ IBS can be unpredictable in nature and it can feel like you never know if you’re going to have a good or bad day…You try to pinpoint a trigger but gosh is it hard 😫.​​​​​​​​
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😊 But what if you could predict the future? Identifying YOUR personal triggers and how to manage these is key to Taking Control of your IBS and is an integral part of the Take Control Programme. Why not try filling out a food and mood diary this week to see if you can pinpoint if what you eat and/or your feelings play a role? ​​​​​​​​
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🀩🀩Fed up of being fed up with your IBS? Download my free top 10 IBS mistakes! - link in bio!​​​​​​​​
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#ibs #ibsdiet #irritablebowelsyndrome #guthealth #guthealing #lowfodmap #lowfodmaprecipes #gutissues #healthygut
❀️As April is IBS awareness month, myself and ❀️As April is IBS awareness month, myself and @dieteticallyspeaking have teamed up to spread the word about the relationship between disordered eating and IBS.
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➑️Swipe for information about the overlap between these conditions and also how this relationship can go in either direction i.e. there’s s higher risk of gut issues with disordered eating or an eating disorder and a higher risk of disordered eating with IBS.
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πŸ₯°For more information go to @dieteticallyspeaking bio for a full article about this important topic! 
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#ibs #ibsawarenessmonth #guthealth #guthealing #disorderedeating #eating disorder
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