• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

THE IBS DIETITIAN

Kirsten Jackson Consultant BSc Hons PG Cert RD

  • Home
  • About
    • Services
      • Take Control 2.0
      • Dietitian – VIP Programme
      • Psychology- CBT
    • The Team
      • Kirsten Jackson – Consultant Dietitian
      • Kirsty Donald – Specialist Gastroenterology Dietitian
      • Kelly Watkins – CBT Psychologist
      • Beth Wilson – Content Manager
    • Client Testimonials
    • Podcast
  • Blog
    • The Low FODMAP diet
    • Low FODMAP Recipes
    • Dietary Advice (non Low FODMAP)
    • Treatments, Testing and Diagnosis
    • Mental health
    • Lifestyle Advice
    • Supplements
    • SIBO
  • E Books
    • Low FODMAP E-Book
    • Histamine Intolerance – E Book
  • Book / Contact

How to get 30g of fibre a day

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

Updated: 16th of March 2020

We all know that fibre is good for us and we should be eating more.  But how do we start to think about eating more fibre and exactly how much more should we be eating? We decided to find out….

30g fibre

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 instead of 18g /day as previously suggested (COMA, 1991; SACN, 2008).

This is as SACN have continually been researching and analysing a strengthening quality of data over time, on the benefits of increasing fibre and have found that, increasing intake of fibre to 30g/day saw a reduced risk of type 2 diabetes, cardiovascular diseases and colorectal cancers.  SACN (2015) also states 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.

As student dietitians we keep up to date with guidelines and work to provide advice to which is evidenced based and practical. Therefore we gave the new recommendations a go for 5 days so we could provide the best advice for you!

30g Fibre / Day Meal Plan

 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) in order have 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

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: Having one high fibre snack/ day e.g. fruits or vegetables with skins or two smaller high fibre snacks e.g. carrots and hummus and dates and ensuring I was adding the fibre needed to my current meals without further increasing the portion size e.g. adding 1 handful 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: I would advise adding up the fibre in your diet as you go along for at least a few days because I really felt that I got used to the amounts in different foods and can now estimate more accurately. You can make use of packets (check the back for details) and mobile phone apps to 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 healthy and high in fibre!

By Bethany Florey & Olivia Done (student dietitians)

Reviewed by Kirsten Jackson Consultant Dietitian

References

Scientific Advisory Committee on Nutrition (2015). Carbohydrates and Health. London, United Kingdom: TSO.

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.

Previous Post: « What is A2 Milk and is it Good for Digestive Health Problems?
Next Post: How To Get An Accurate Allergy Test »

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

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

the.ibsdietitian

the.ibsdietitian
🤔 WHAT IS YOUR EXPERIENCE WITH THE FODMAP DIET? 🤔 WHAT IS YOUR EXPERIENCE WITH THE FODMAP DIET? COMMENT 👇 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉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. 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 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 🙏🏻.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
​​​​​​​​
🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#ibs #ibsdietitian #lowfodmap #lowfodmapdiet #lowfodmaprecipe #irritablebowelsyndrome #guthealth #guthealthdiet
CAN YOU RELATE? ​​​​​​​​​​​​​​​​
​​​​​​​​​​​​​​​​
😭 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 “I’m fine”. Leaving the burden of IBS to be dealt with alone…​​​​​​​​​​​​​​​​
​​​​​​​​​​​​​​​​
🤔 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. ❤️​​​​​​​​​​​​​​​​
​​​​​​​​​​
🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.⠀⠀⠀⠀​​​​​​​​
​​​​​​​​​​​​
#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! ​​​​​​​​​​​​​​​​
​​​​​​​​​​​​​​​​
☹️This starter pack is the daily reality for IBS sufferers 😔. 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…​​​​​​​​​​​​​​​​
​​​​​​​​​​​​​​​​
🤩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.​​​​​​​​​​​​​​​​
​​​​​​​​​​​​​​​​
​​​​​​​​
🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
#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 OF THESE TRUTHS SURPRISE YOU? ​​​​​​​​​​​​​​​​
​​​​​​​​​​​​​​​​
😠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. 😔 ​​​​​​​​​​​​​​​​
​​​​​​​​​​​​​​​​
😍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.​​​​​​​​​​​​​​​​
​​​​​​​​​​​​​​​​
​​​​​​​​
🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.⠀​​​​​​​​
​​​​​​​​
#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 dogs🤷‍♀️⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
🙃OK - 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 🙏🏻.​​​​​​​​​​​​​​​​
​​​​​​​​​​​​​​​​
🥰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.​​​​​​​​​​​​​​​​
​​​​​​​​​​​​​​​​
🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.⠀ ⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
#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? 😔
⠀⠀⠀⠀⠀⠀⠀⠀⠀
😥 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…
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👩‍❤️‍💋‍👨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 🙏🏻. 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#ibs #irritablebowelsyndrome #lowfodmapdiet #lowfodmaprecipes #guthealth #ibsdietitian #ibsdietician
🤔 DO YOU HAVE AN ACTUAL DIAGNOSIS OF IBS? ​​​​​​​​
​​​​​​​​
🙁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.​​​​​​​​
​​​​​​​​
❤️ In the Take Control Programme we always ensure that IBS has been officially diagnosed prior to starting your management journey. Look up ‘How to Get an Official IBS Diagnosis’ on my website if you’re unsure where to start.​​​​​​​​
​​​​​​​​
🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.⠀​​​​​​​​
​​​​​​​​
#ibs #irritablebowelsyndrome #lowfodmapdiet #lowfodmaprecipes #guthealth #ibsdietitian #ibsdietician
📺 Last weekend I was on UK TV being interviewed 📺 Last weekend I was on UK TV being interviewed by the legendary @therealtrishagoddard all about the recent salmonella outbreak.

⏩ Overview of what we discussed.
👉 Salmonella is a bacteria which can live in the intestines of animals (including us humans).
👉 It is passed on via infected faeces contaminating your food.
👉 Good hand hygiene and safe food storage and prep is vital to prevent this.
👉 Do NOT wash raw chicken as this can lead to contamination of your kitchen with salmonella
👉 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? 🥺​ HAVE YOU HEARD SOMETHING LIKE THIS BEFORE? 🥺​​​​​​​​
​​​​​​​​
☹️ 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... ​​​​​​​​
​​​​​​​​
💪I 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.​​​​​​​​
​​​​​​​​
🎉 🎉 Have you downloaded my FREE IBS guide yet? The link is in the bio. 🤩 ​​​​​​​​
​​​​​​​​
#ibs #irritablebowelsyndrome #ibsdiet #lowfodmap #lowfodmaprecipe #ibsdietitian #ibsdietician
Have you been impacted by this? 😔 ❤️​​​​​​​​
​​​​​​​​
😞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 😥. ​​​​​​​​
​​​​​​​​
🙏🏻 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 ❤️. ​​​​​​​​
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
🎉 🎉 Are you ready to FINALLY master your IBS? Book a FREE 15 minute discovery call with me or my colleagues. 🤩 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
#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 👇​​​​​​​​​​​​​​​​
​​​​​​​​​​​​​​​​
🥵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.​​​​​​​​​​​​​​​​
​​​​​​​​​​​​​​​​
🤔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.​​​​​​​​​​​​​​​​
​​​​​​​​​​​
🎉 🎉 Are you ready to FINALLY master your IBS with guidance? Book a 15 minute enquiry call with me or my colleague (link in bio). 🤩 
​​​​​​​​
#ibs #walking #movement #irritablebowelsyndrome #ibsexpert
🤔 Have you ever tried to eat intuitively? ​​​​​​​​
​​​​​​​​
🤝 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.​​​​​​​​
​​​​​​​​
🥰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!​​​​​​​​
​​​​​​​​
#intuitiveeating #healthyeating #mindfulness #disorderedeating #eatingdisorder #ibs #ibsdiet #lowfodmap
DO YOU DO ANY OF THESE? 😔 ​​​​​​​ DO YOU DO ANY OF THESE? 😔 ​​​​​​​​
⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
👉 In IBS, there are a lot of subtle behaviour changes that we make in order to hide our struggle 😕. We are scared if the judgement and we are scared of being singled out 😭. ​​​​​​​​
⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
👉 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 ❤️. ​​​​​​​​
⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
🎉 🎉 Are you ready to FINALLY master your IBS with guidance? Book a 15 minute enquiry call with me or my colleague (link in bio). 🤩 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
#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!​​​​​​​​​​​​​​​​
​​​​​​​​​​​​​​​​
👉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...​​​​​​​​​​​​​​​​
​​​​​​​​​​​​​​​​
🤩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❤️.​​​​​​​​​​​​​​​​
​​​​​​​​​​​​​​​​
🎉 🎉 Are you ready to FINALLY master your IBS? Book a FREE 15 minute discovery call with me or my colleagues. 🤩​​​​​​​​
​​​​​​​​
#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.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤦‍♀️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.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤦‍♀️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.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤦‍♀️Histamines are found naturally occurring in certain foods and how a food is processed can impact the histamine quantity.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤦‍♀️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.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤔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. 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤩We cover histamine intolerances in my NEW histamine intolerance E-Book! 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#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
👇Do you get any symptoms of histamine intoleran 👇Do you get any symptoms of histamine intolerance? Comment below?​​​​​​​​
​​​​​​​​
🤓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).​​​​​​​​
​​​​​​​​
🙃The 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.​​​​​​​​
​​​​​​​​
🎉Check out our new E-Book all about this condition, how to diagnose it and how to manage it (link in bio).​​​​​​​​
​​​​​​​​
#histamineintolerance #ibssymptoms #guthealthdiagnosis #histamineguide
🎉 Histamine Intolerance E Book - on sale now 🔗 link in bio.​​​​​​​​
​​​​​​​​
→58 pages​​​​​​​​
→Histamine intolerance diagnosis protocol​​​​​​​​
→Meal plan​​​​​​​​
→Recipes​​​​​​​​
​​​​​​​​
‼️ A step by step guide based on scientific facts to help people get accurately diagnosed with histamine intolerance.​​​​​​​​
​​​​​​​​
#histamineintolerance #ibs #guthealth #dietitians #refractoryibs #itchyskin #foodintoleranceguide
Anyone investing in this?🤷‍♀️ comment bel Anyone investing in this?🤷‍♀️ comment below 👇 ​​​​​​​​​​​​​​​​
​​​​​​​​​​​​​​​
​​​​🤩🤩Fed up of being fed up with your IBS? Download my free top 10 IBS mistakes! - link in bio!​​​​​​​​​​​​​​​​
​​​​​​​​​​​​​​​​
#onions #elonmusk #ibs #ibsmemes
WHAT IS YOUR BINGO LOOKING LIKE? 😔 comment belo WHAT IS YOUR BINGO LOOKING LIKE? 😔 comment below 👇 ​​​​​​​​
​​​​​​​​
😥 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 😫.​​​​​​​​
​​​​​​​​
😊 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? ​​​​​​​​
​​​​​​​​
🤩🤩Fed up of being fed up with your IBS? Download my free top 10 IBS mistakes! - link in bio!​​​​​​​​
​​​​​​​​
#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.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➡️Swipe 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.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥰For more information go to @dieteticallyspeaking bio for a full article about this important topic! 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#ibs #ibsawarenessmonth #guthealth #guthealing #disorderedeating #eating disorder
Load More Follow on Instagram

Footer

Privacy Statement

Privacy and Cookies

Contact

Contact

Copyright © 2022 · Foodie Pro Theme by Shay Bocks · Built on the Genesis Framework · Powered by WordPress

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish.Accept Read More
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Non-necessary
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
SAVE & ACCEPT