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Kirsten Jackson Consultant BSc Hons PG Cert RD

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How to get 30g of fibre a day

by Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert 4 Comments

Getting 30g of fibre per day can be difficult to achieve. We all know that fibre is good for us and we should be eating more. But how do we eat more fibre and how much more should we be eating? 

This article answers these queries, which foods you can find fibre in, and also provides you with a typical meal plan you could follow or gain ideas on how to add fibre to the diet.

30g fibre

Table of Contents

  • What is fibre?
  • Which foods contain fibre?
  • Why 30g Fibre a Day?
  • 30g Fibre / Day Meal Plan
  • Easy Swaps To Make To Your Diet 
  • Easy High Fibre Meal Ideas
  • Practical Solution to Difficulties Following a High Fibre Diet
  • Easy ways to boost fibre content 
  • Fibre supplements
  • Summary

What is fibre?

You may have heard of fibre mentioned a lot and that there are benefits to having a fibre-rich diet but, what is fibre? 

It is true that fibre is tricky to define. However, it is known as the ‘non-digestible constituent of carbohydrates.’ (1).

This means that the body does not break down fibre, instead, it passes through the gut. 

Which foods contain fibre?

Luckily, there are many options to choose from when trying to meet the 30g of fibre per day. 

Foods that contain fibre are cereals, whole grain-based foods, fruits, vegetables, nuts, and seeds. 

The following foods portions contain 2g of fibre (2): 

Dried fruit:

  • 3 Apricots
  • 4 Dates
  • 3 Prunes
  • 1 tablespoon Raisins, sultanas

Pulses:

  • 1 tablespoon (¼ can) of Butter beans
  • 1 tablespoon (¼ can) of Baked beans
  • 1 tablespoon (¼ can) of Kidney beans
  • 2 tablespoons of cooked lentils

Bread:

  • 1 small slice of wholemeal bread
  • 1 ½ slice of brown bread
  • 2 small slices of soft grain 
  • ½ Wholemeal roll
  • 1 ½ Ryvita

Breakfast cereals:

  • 1 tablespoon of All Bran
  • 2 tablespoons of Branflakes
  • 8 tablespoons of Cornflakes
  • 2 tablespoons of Muesli
  • 2 tablespoons of Porridge
  • 1 biscuit of Shredded Wheat/ Weetabix

Rice and pasta:

  • 3 tablespoons of cooked brown rice
  • 2 3 tablespoons of cooked wholemeal pasta

Vegetables that contain more fibre:

  • 2 tablespoons/ 30g of spinach
  • 3 tablespoons/ 85g of parsnips
  • 3 tablespoons/ 85g of turnips
  • 2 tablespoons/ half a corn on the cob of sweetcorn
  • ½ medium potato with the skin

Fruits that contain more fibre:

  • 1 small banana
  • 1 medium pear
  • 1 medium peach
  • ¼ pineapple

Why 30g Fibre a Day?

The Scientific Advisory Committee on Nutrition (SACN) released updated guidelines in 2015 explaining that the general population’s intake of fibre should be 30g/day (1). Previously it was suggested that the general population should aim for 18g /day (3).

Now you know that the daily target of 30g of fibre doesn’t come from nowhere! 

SACN is responsible for continuously researching and analysing good quality data over time. 

SACN has suggested from the findings that increasing fibre intake to 30g per day has a reduced risk of conditions such as type 2 diabetes, cardiovascular disease and colorectal cancer (1, 4).

They also state that a diet rich in foods containing fibre will also be rich in vitamins, minerals and phytochemicals and fibre will help to add bulk to our stools and regulate its type and frequency (1).

30g Fibre / Day Meal Plan

Below is a ‘meal plan’ to act as an example to see how fibre can fit into your typical day of eating. Sometimes it can be difficult to think of how to slot more fibre into the diet. 

Please note that this meal plan is for inspiration only and can not account for your personal nutritional requirements.

MondayTuesdayWednesdayThursdayFriday
Breakfast220g porridge made with semi- skimmed milk , ½ tsp honey , 10 blueberries , 8 raspberries and 1tbsp flaked almondsPorridge made with semi- skimmed milk , honey , blueberries , raspberries and flaked almondsPorridge made with semi- skimmed milk , honey , blueberries , raspberries and flaked almondsPorridge made with semi- skimmed milk , honey , blueberries , raspberries and flaked almondsPorridge made with semi- skimmed milk , honey , blueberries , raspberries and flaked almonds
LunchBaked potato (with skin) with 45g tuna, mayonnaise and salad (50g lettuce , 8 slices cucumber , 6 cherry tomatoes and ½ a pepper)

1 apple
2 slices turkey, mayonnaise and salad (lettuce, cucumber, tomatoes and peppers) in a wholemeal tortilla wrap

1 yoghurt

1 apple
45g Chicken, ½ an avocado, 40g lettuce and mayonnaise on 2 slices wholemeal bread1 large slice Ham and 65g wholemeal pasta salad with mayonnaise (lettuce, cucumber , tomatoes and peppers)

1 banana

1 yoghurt (added one handful of mixed seeds to yoghurt : pumpkin seeds , flaxseeds)
1 large slice Ham and 65g wholemeal pasta salad with mayonnaise (lettuce, cucumber , tomatoes and peppers)

1 banana
3 slices cheddar cheese , mayonnaise and salad (lettuce, cucumber, tomatoes and peppers) on wholemeal bread

1 banana

1 yoghurt
Evening Meal1 Salmon fillet covered in 1 tsp pesto and wrapped in 2 slices Parma ham with 100g wholemeal rice , 80g spinach, 1 courgette, 3 spears of broccoli and 5 cherry tomatoesChicken Kiev (shop bought) with 80g spinach , 80g peas and sweet potato chips (1 whole with skin)Added spinach between layers , swapped mascarpone for low fat soft cheese, did not use mozzarella and made with wholemeal tortillasThai red Chicken curry (made with shop bought curry paste and 1 400g can light coconut milk) with ½ a pepper, 66g (1 cup) peas, 1 courgette, 20g spinach and 100g wholemeal rice1 Salmon fillet and 80g prawns 100g wholemeal pasta with 25g spinach and 80g peas
Snacks1 banana , 1 passionfruit with yoghurt2 medium carrots(not peeled) with 2 tbsp hummus

4 dried dates
1 apple1 yoghurt
1 pear

1 25g bag of sweet popcorn
2 medium carrots (not peeled) with hummus

4 dried dates
Total Fibre30.3g31.7g29.8g32.732.4g

Easy Swaps To Make To Your Diet 

    1. Swap to wholegrain carbohydrate products (brown rice, brown bread, brown pasta) for more fibre in your diet.
    2. Have at least 5 portions of fruit and vegetables a day.
    3. Snack on dried fruit.
    4. Add beans or lentils to your meals.
    5. Add nuts and seeds to your cereal or snack on them throughout the day.

Easy High Fibre Meal Ideas

    1. Mexican tortilla bake
    2. Vegetable lasagne
    3. Vegetable and bean chilli
    4. Chicken and bean stew
    5. Mexican bean dip
    6. Butternut squash and lentil salad
    7. Courgette and pea soup
    8. Chickpea and spinach curry
    9. Carrot cake overnight oats

Practical Solution to Difficulties Following a High Fibre Diet


#1: Difficulty: I found that it was far more food than I was used to eating in order to meet the 30g/day fibre target.

Practical solution: 

  • Adding one high fibre snack/ day such as a piece of  fruit or vegetable with the skins
  • Add two smaller high fibre snacks e.g. carrots and hummus and dates 
  • Add the fibre to your current meals that you eat without further increasing the portion size e.g. adding 1 handful of flaked almonds to porridge, 1 handful of seeds to yoghurts and adding extra vegetables or salad to meals

#2: Difficulty: Estimating how much fibre was in each meal/snack as this something we don’t usually tract or take notice of.

Practical solution: 

  • You may find it easier to add up the fibre in your diet as you go along for at least a few days.  
  • It can take some time to get used to the amounts of fibre in different foods but after a short while be able to estimate the fibre content more accurately. 
  • You can make use of packets (check the back for details) and mobile phone apps in order to check amounts accurately.

#3: Difficulty: I found that the days I was out and about and busy were the days I struggled to meet the target for fibre.

Practical solution: 

  • Bring snacks in your bag which you can nibble on which are high fibre options.

Easy ways to boost fibre content 

Here are 10 top tips to boost the fibre content of your meals. 

  1. Eat the brown/wholemeal versions of your regular carbohydrates (brown rice, wholewheat chapatis, wholemeal wraps, brown pasta, wholemeal bagel, wholemeal spaghetti). These are normally price matched in the supermarket. 
  2. Pre-chop fruits and vegetables to have in your fridge so you always have a quick snack to hand. 
  3. Add nuts and seeds to your breakfast or snack. 
  4. Replace the meat in recipes with beans and legumes i.e.lentil bolognese, black/ kidney bean tacos. 
  5. Leave the skin on certain fruits and vegetables such as apples, kiwis, potatoes and cucumbers.
  6. Choose a higher fibre cereal such as Weetabix, shredded wheat or porridge oats. 
  7. Have some dried fruit on your breakfast, as a snack or for a pudding option. 
  8. Add a grain such as quinoa, bulgar wheat, couscous and brown rice to salads
  9. Sprinkle seeds such as flax seeds and linseeds into smoothies, on salads, on breakfast cereals. 
  10. Bulk out curries, stews and soups with beans and pulses. 

Fibre supplements

If you struggle to meet the 30g of fibre per day, you are able to use fibre supplements. Here are some options that are evidence based.

Linseeds or flax seeds, Guar Gum and Psyllium husk are forms of soluble fibre that work by creating a gel-like substance when they come into contact with fluid in the digestive system (5).

Linseeds and flaxseeds are derived from the same plant and contain just over 3g of fibre per tablespoon. It is important to start small e.g. 1 teaspoon and work your way up to 2 tablespoons per day if you wish (6).

Do NOT use wheat brain to increase fibre. It has a high fructan content which can cause IBS symptoms e.g. bloating and abdominal pain (7, 8). Foods high in wheat bran include baked goods made with wheat bran, certain breads and cereals (such as ‘All Bran’ cereal).

Summary

Hopefully it is clearer what fibre is, where you can find it and how it benefits the body. Please note that if you have IBS, it’s not always best to increase dietary fibre intake to try to meet this 30g recommendation. Work with your dietitian to find what best suits you.

It is also important to increase fibre intake. Adding fibre to the diet quickly and in large amounts can lead to gastrointestinal symptoms such as bloating and constipation. 

Drinking plenty of fluid is also recommended to aid the increase in fibre intake, otherwise you can become constipated.

Written by Camilla Donaldson BSc Hons Nutrition, reviewed by Serena Bansal Registered Dietitian BSc Hons and Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert

References:

McCance, R. A., & Widdowson, E. M. (2015). McCance and Widdowson’s the composition of foods. Information can be downloaded at: https://www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid#history

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: Dietary Advice (non Low FODMAP) Tagged With: fiber

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. Bailey Moffat says

    at

    Thank you for this. The total is helpful but even more helpful would be to see how much fibre the individual items contain, and not just how much each meal contains, because readers don’t know where the fibre comes from in each meal. If you have this info to hand it would be even more helpful.

    Reply
    • Kirsten Jackson Specialist Dietitian says

      at

      Thank you for your feedback, it is something we will look into 🙂

      Reply
  2. Rosemary Chamberlin says

    at

    220g of porridge? Do you mean 20g? I often have a bowl of porridge for breakfast but haven’t weighed the oats. Today I did and when I got to 50g realised this was more than I usually have. 220g would have been enough for four or five people! Also, I agree with the comment about knowing exactly how much each individual item is adding to the mix. For example, is there fibre in honey or was that just there to sweeten the porridge (in which case it could be left out.) I also agree with the person who said this diet would involve me eating much more than I usually eat. I am retired, not desperately active, and trying to lose weight.

    Reply
    • Kirsten Jackson Specialist Dietitian says

      at

      220g would be the cooked weight. 50g is a dry weight. Yes this is the recommended amount of fibre in the UK – it can be difficult to get used to but it is a good change to make. Honey contains no fibre, it is sugar.

      Reply

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😪 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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🥳 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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#IBSfibre #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 #lowfodmaphighfibre
📰 Check out my feature in @insider 🙋🏼‍ 📰 Check out my feature in @insider

🙋🏼‍♀️ 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.

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

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

💩💩 What could you do this week to make your diet more in line with the Mediterranean diet? comment below 👇
DO YOU MOVE FOR YOUR GUT HEALTH? Comment below 👇​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
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🥵 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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🤔 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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🎉 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
🤔 Can you relate to any of these comments? Let 🤔 Can you relate to any of these comments? Let me know below 👇 ​​​​​​​​
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😔 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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🙏 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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🎉 🎉 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 👇​​​​​​​​
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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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🎉 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 👇 ​​​​​​​​​​​​​​​​
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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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😇 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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🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning routine guide! Link in bio.⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
#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.

⚖️ 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.

🙏🙏 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 below👇👇​​​​​​​​​​​​​​​​​​
😫 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😢. 

👉 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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🎉 🎉 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
🤔 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 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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