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Kirsten Jackson Consultant BSc Hons PG Cert RD

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How to Have a Low FODMAP Thanksgiving

by Bethany Willson Specialist Dietitian BSc Hons Leave a Comment

Thanksgiving is just around the corner, so you are probably starting to plan how to have a low FODMAP Thanksgiving.

This article will help you plan with some simple swaps that will transform your holiday recipes into FODMAP-friendly versions! (Without your family having to suffer with tasteless food!)

We will also provide some delicious low FODMAP thanksgiving recipes that you can’t miss out on.

low FODMAP thanksgiving

Table of Contents

  • How to host a FODMAP friendly thanksgiving (that tastes good)
  • Low FODMAP Thanksgiving Main Course
    • Low FODMAP Turkey
  • Low FODMAP Thanksgiving Vegetables and Sides
    • Potatoes
    • Green beans
    • Carrots
    • Cornbread
  • Low FODMAP Thanksgiving Sauces
    • Low FODMAP Gravy
    • Low FODMAP Cranberry Sauce
  • Low FODMAP Stuffing
  • Low FODMAP Thanksgiving Desserts
  • How to eat out for thanksgiving when you have IBS
  • Summary

How to host a FODMAP friendly thanksgiving (that tastes good)

If you are hosting, then take extra time to meal plan ahead of time. Unfortunately, many traditional Thanksgiving dishes contain moderate to high amounts of FODMAPs. Here are some that you have to watch out for:

  • Green bean casserole – includes onion and mushroom soup
  • Stuffing – contains wheat, garlic and onion
  • French onion dip – contains milk, sour cream, cream cheese and onion
  • Gravy – contains wheat, celery, onion, garlic and milk
  • Cranberry sauce depending on the portion size – contains cranberries
  • Mixed nuts – if containing cashews and pistachios
  • Pumpkin pie – contains milk, cream and wheat

Instead of just telling you what you can’t have. We are going to explain what you can have for a low fodmap Thanksgiving!

Low FODMAP Thanksgiving Main Course

Low FODMAP Turkey

Turkey is perfect for Thanksgiving, especially when you’re feeding a crowd. It is an excellent source of protein and, most importantly, naturally free from FODMAPs!

It is best to prepare the turkey yourself. Sometimes pre-cooked turkeys can contain additives and flavourings high in FODMAPs, such as onion and garlic.

Here are some of our favourite low FODMAP turkey recipes:

  1. Lemon and herb butter turkey 
  2. Turkey roulade with herb & nut stuffing 
  3. Citrus & herb crisp whole roast low FODMAP turkey 
  4. Maple glazed turkey breast

If you do not enjoy turkey, or want to offer a variety of meats, here are some alternatives:

  1. Roasted chicken with maple and rosemary 
  2. Orange rosemary roast chicken 
  3. Brown sugar-baked ham
  4. Glazed ham

Low FODMAP Thanksgiving Vegetables and Sides

Potatoes

Potatoes themselves are low FODMAP. However, mashed potatoes are often made with milk. This can make them high in FODMAPs. 

You can substitute with lactose-free milk and season with salt and pepper. You can even garnish with chives or chopped spring onion (green tops only!). 

Here are some potato recipes that you might enjoy:

  1. Garlic mashed potatoes 
  2. Potato and pumpkin gratin 
  3. Creamy thyme mashed potatoes 

Green beans

A classic at Thanksgiving is a green bean casserole. Green beans themselves are a low FODMAP vegetable. However, it contains fried onion and condensed cream of mushroom soup, making it high in FODMAPs. 

Fortunately, there are low FODMAP versions that have no garlic, onion or mushrooms:

  1. Rachel Paul’s Green bean casserole 
  2. Delicious As It Look’s Green bean casserole

Alternatively, you can roast, steam, or sauté your green beans. Add in some diced bacon or spices for some richness! Here are some green bean recipes you can try:

  1. Lemon green beans with pine nuts
  2. Pan-roasted green beans & almonds 
  3. Steamed green beans with almonds & nutmeg 

Carrots

Carrots have been shown to contain no FODMAPs (1). They are a great vegetable to be added as a side to your Thanksgiving dinner. Here are some low FODMAP carrot recipes:

  1. Carrots and parsnips with Dijon butter 
  2. Roasted and glazed carrots 
  3. Roasted carrots with ‘Everything Bagel’ Seasoning

Cornbread

Cornbread is another traditional thanksgiving staple. It is the perfect comfort food for your Thanksgiving feast. However, most cornbread contains wheat flour, making it high in FODMAP. Here are some low FODMAP cornbread recipes:

  1. Cornbread 
  2. Cornbread muffins 

If you want something different, you can also try to make this low FODMAP Pumpkin bread.

Low FODMAP Thanksgiving Sauces

Low FODMAP Gravy

The main ingredients in store-bought and homemade gravies are wheat flour, celery sticks, onion, garlic and milk. These are all sources of FODMAPs which can cause IBS symptoms. 

Instead of buying a premade gravy we suggest that you make your own low – FODMAP version using this recipe – You can learn how to make a low FODMAP gravy here.

Low FODMAP Cranberry Sauce

Cranberry sauce has not been officially tested by Monash University (1). However, 50 g (½ cup) of fresh cranberries are considered low in FODMAPs (2). In larger portion sizes, it contains the FODMAP Oligo-fructans. 

Cranberry sauce basically consists of fresh cranberries boiled in sugar water. It is ready once the berries pop and the mixture thickens.

You can test your tolerance level to cranberry sauce by taking all FODMAPs out of your diet for 3 days whilst testing varying quantities of cranberry sauce. For example, start off with 1 tbsp cranberry sauce and increase your serving size gradually. 

Always check the ingredient list in store-bought cranberry sauces for high-fructose corn syrup. 

Alternatively, you can try out these low FODMAP homemade cranberry sauce recipes:

  1. Monash’s Homemade cranberry sauce 
  2. A Little Bit Yummy’s Cranberry sauce 
  3. Cranberry sauce with clementines and ginger 

Low FODMAP Stuffing

Traditional stuffing is made with wheat-containing bread, garlic and onion, making it high in FODMAPs. Instead, you can try low FODMAP bread, garlic-infused oil and chives.

Or for more inspiration, you could try some of these low FODMAP stuffing recipes:

  1. Sourdough stuffing 
  2. Gluten-free stuffing 
  3. Festive Thanksgiving stuffing 
  4. Cornbread stuffing 

Low FODMAP Thanksgiving Desserts

The perfect way to finish a delicious thanksgiving meal is pumpkin pie. However, wheat flour in the shortcrust pastry and milk used in the filling is high in FODMAPs. You can substitute these ingredients by using low FODMAP flour and lactose-free milk. 

Try out these low FODMAP pumpkin pie recipes:

  1. FODMAP every day’s Pumpkin pie 
  2. Monash’s Pumpkin pie 
  3. Pumpkin cheesecake with gingersnap crust 

To offer a range of desserts to cater to the taste preferences of all of your guests, try out these other low FODMAP thanksgiving dessert recipes:

  1. Pecan pie 
  2. Mini pecan pie tarts 
  3. Chocolate mousse cakes 
  4. Dark chocolate brownie cookies 
  5. Fruit tart 

Alternatively, if you want something simple and ready made that you can buy:

  1. Daiya Ice Cream and Ice Cream Bars
  2. White/milk/dark Chocolate (click here to check for portion sizes)
  3. Rice cakes with a dark chocolate topping
  4. Schär Gluten-Free Choco Chip Cookies
  5. Butter it up gluten free chocolate shortbread cookies
  6. President choice gluten free vanilla cupcakes
  7. Angie’s Boom Chicka Pop Popcorn – Light Kettle Corn or Sweet & Salty

How to eat out for thanksgiving when you have IBS

Eating out at a restaurant or with friends or family can be tricky. The best way to avoid IBS symptoms is to get all the information ahead of time. 

Try to ring in advance when eating out at a restaurant. Most restaurants can be accommodating to meet your dietary needs. Sometimes they have their menus online so you can look for suitable choices.

Similarly, try to ask your host for the menu beforehand. Alternatively, you can always bring a low FODMAP dish to share. Thus, your host will not need to worry about dietary restrictions.

We have a whole post on Choosing Low FODMAP Food at Restaurants that can help you further.

Summary

Following the low FODMAP diet during the holidays can be a challenge. However, planning can make your experience more enjoyable! 

Always try to ring the restaurant or ask the host for the menu in advance. You can even try to bring your own low FODMAP dish for everyone to share.

Alternatively, you can host your Thanksgiving dinner at home. With our low FODMAP thanksgiving guide, you will have the ability to make food which is both low in FODMAP and tasty that no one will even know!

Happy Thanksgiving!

Article written by Leeona Lam MSc, ANutr, 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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the.ibsdietitian

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😩What other methods have you tried? SAVE THIS P 😩What other methods have you tried? SAVE THIS POST!​​​​​​​​​

😭Diarrhoea can be distressing and often embarrassing, especially when you don't know when it will strike! The thought of leaving the house might terrify you, but you want to get on with your day-to-day life... does this sound like you?

😤Tired of feeling this way? I recommend some of the tips provided in this post that we use in the Take Control Programme. For example, try to fit some gentle movement into your routine, such as walking, yoga, jogging, or anything you enjoy! By making these small changes, you'll be able to tackle your day without the fear of your IBS-D ruining your plans!

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HOW DOES BLOATING MAKE YOU FEEL? COMMENT BELOW ⬇ HOW DOES BLOATING MAKE YOU FEEL? COMMENT BELOW ⬇️​​​​​​​​​
😔Bloating is a common symptom of IBS that can really affect an individual's self-esteem. I have seen it time and time again in clinics where my clients don't want to leave the house for fear of bloating. It can ruin your whole day and make you feel downright rubbish!

❤️Life should not and does not have to be like this! Invest in yourself by investing in a qualified professional, such as an IBS dietitian, so that you can take control of your life and live bloat free!

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CAN YOU ADD ANYTHING ELSE? Comment below 👇

🤷‍♀️IBS is such a frustrating condition it can take a lot to mentally process. Why you? What did you do to deserve to get a condition that no one understands, that impacts your whole life and for which there is no cure?

🙋‍♀️I often hear awful client stories about how when they finally pluck up the courage to reach out for help, they are dismissed. This could be opening up to a friend about trialling the low FODMAP diet or perhaps seeking medical help from a doctor. Again frustration, anger and hurt can build.

🤓Whilst you have SO much to be angry about (yes, even in a world where others have it worse, it is ok to be angry about your own situation), you need a support network. 1 in 5 people have IBS, so my suggestion is this (if you can build that courage back up) try to be open about having IBS because you will be surprised about how many other people around you also have the condition! Talking to other people who have it = immediate understanding.

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🙏 Are your symptoms worse during your period? S 🙏 Are your symptoms worse during your period? SHARE THIS POST.

🤷‍♀️Do you know that more women are diagnosed with IBS than men? We don't know 100% why, but my guessing is this cycle has something to do with it!

🙋‍♀️In the week before your period, your progesterone and testosterone levels drop, causing your gut to become more sensitive. Your behaviour also changes. Research has shown that our portion sizes tend to be larger at this time, AND to top it off, your mood will be lower. All these things will impact your IBS.

😅 You may wish to curl into a ball, but this will only worsen the situation. So here are some easy-to-implement tips;
1. Balance your portions of food.
2. Move daily (even a gentle walk or stretching for 30 mins).
3. Prioritise sleep.
4. Try meditation.

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💩 Do you suffer with gut problems during Ramada 💩 Do you suffer with gut problems during Ramadan?

😭 Many of my clients find that Ramadan worsens their constipation which means they feel uncomfortable instead of feeling like they can embrace the holy month.

➡️ The truth is that constipation during this time can easily be avoided by making small changes to your diet and lifestyle. One example of this is to add psyllium husk to your diet which will boost your fibre intake without causing more gas or bloating.

🙏 If you would like further support check out my FREE morning guide (link in bio) which can be implemented at Suhoor.

#uaeramadan #ramadankareem #theibsdietitian #fasting
🤷‍♀️Which tests have you had done? Commen 🤷‍♀️Which tests have you had done? Comment below ⬇️​​​​​​​​
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🙋‍♀️At the start of the Take Control Programme, I talk through the importance of testing. The reason is that IBS symptoms could also be symptoms of numerous other conditions such as IBD, coeliac disease and even cancer. So best to get tested!​​​​​​​​
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🤓The tests above are recommended tests from NICE guidelines (the gold standard in the UK). You will also need testing for an inflammatory marker known as CRP. Your doctor may wish to do additional testing if you are showing symptoms or potential increased risk of other conditions, but these are not standard and not always required.​​​​​​​​
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🤓On the right-hand side, you have tests which are NOT required. The first one is mapping or testing your gut microbiome. Regardless of how accurate this is, it is pointless. This is because we don't yet know what a normal gut microbiome looks like, so what are you going to do with those results? It is a waste of $.​​​​​​​​
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🤓The next test is for food intolerances - VERY inaccurate! The only way to accurately diagnose a food intolerance is through elimination and reintroduction.​​​​​​​​
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⏩⏩ fed up with trying everything? I have a FREE ‘morning routine’ guide for you in my bio!​​​​​​​​
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🌙 Ramadan Kareem to all my Muslim followers, fr 🌙 Ramadan Kareem to all my Muslim followers, friends and colleagues.

May you all have a blessed Ramadan.

#uaeramadan #ramadan2023 #ramadankareem
CAN YOU RELATE?.​​​​​​​​ ​​​ CAN YOU RELATE?.​​​​​​​​
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🤷‍♀️Anyone else feels like IBS zaps their energy?​​​​​​​​
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🙋‍♀️When I ask people what their main IBS symptoms are, yes they say diarrhoea/constipation, bloating BUT also fatigue. It is crazy how your digestion can make you feel like you are in this big cloud and only have enough energy to do the minimum each day. The problem is that you were not put on this planet to just do the minimum in life, and knowing this will make you feel sad and helpless. The good news is that when your digestion is actually functioning well, you will feel like the light has been turned on inside your brain.​​​​​​​​
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🎉Do you want the light to be turned on again? Download my FREE morning routine guide (link in bio).​​​​​​​​
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What are you incorporating into your routine? SAVE What are you incorporating into your routine? SAVE THIS POST! ❤️​​​​​​​​
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😫 It can be so stressful when IBS strikes at work! The fear of a flare-up, the embarrassment of sharing a toilet, and fatigue can all can stop you from feeling comfortable and confident at work.​​​​​​​​
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🙋‍♀️ It doesn't have to be like this! Why don’t you try adopting some of the examples above which can help alleviate some of your symptoms! 🙌​​​​​​​​
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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.⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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Is IBS dictating your schedule? Comment below! 👇 ​​​​​​​​
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😫 Your day may not go to plan when you have IBS - you could spend ages on the toilet, unsure what clothes to wear due to the bloat, and be in so much pain that you have to cancel your plans with your friends and family!​​​​​​​​
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🙇‍♀️ Tired of constantly cancelling your plans? Why not use the low FODMAP diet to identify your triggers so you can predict your symptoms? Therefore, your life will not revolve around cancelling plans at the last minute!​​​​​​​​
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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.⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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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 “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. ❤️​​​​​​​​​​​​​​​​​​​​​​​​
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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.⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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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
💩💩 Check out my new gut health advice in the 💩💩 Check out my new gut health advice in the @guardian

Link in stories 😊
CAN YOU RELATE? Comment below👇 ​​​​​​​​
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😭 Do you feel like you've lost the previous you? You're trying to shove your symptoms & feelings under the rug. This takes a toll on not only your physical but also your mental health.​​​​​​​​
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Your feelings ARE validated. Being open about your feelings instead of hiding them can allow you to receive the support you need. By taking this approach, you won't have to fight this battle alone ❤️​​​​​​​​
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🎉 Fed up trying everything you can, but nothing seems to be working? Download my FREE morning routine guide! Link in bio. ​​​​​​​​​​​​​​​​
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Post credits to @the_migraine_life​​​​​​​​
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#ibs #irritablebowelsyndrome #fodmap #lowfodmapdiet #lowfodmaprecipes #guthealth #guthealthy #gut #ibsdietitian #ibsdietician #ibsdiet #ibsfood #guthealthy #guthealthdiet #guthealthiskey #fodmapfree #chronicillness
💩💩 30% of people in this study who were diag 💩💩 30% of people in this study who were diagnosed with IBS-D were found to have bile salt malabsorption.

🤓 Bile salts are needed in digestion to break down fats. After the salts have been used they are recycled and when this process is broken you can end up with inadequate amounts of bile acid available. This means that your dietary fat is unable to be broken down and you can end up with loose stools.

➡️ If you have watery stools 3 or more times a day and have IBS please mention this to your doctor 🙏.

📚 DOI: 10.1111/apt.13227

#theibsdietitian #irritablebowelsyndrome
Do you have these symptoms? Comment below ⬇️ ​​​​​​​​​
🤔 Endometriosis is when the lining of the uterus is found in other areas of the body. Many IBS symptoms are also symptoms of endometriosis, so it often is misdiagnosed as IBS. Unfortunately, many women wait 7-10 years before a diagnosis.

🙋‍♀️ Interestingly, following the low FODMAP diet for 4 weeks showed a 50% improvement of symptoms in 72% of women who suffer from endometriosis. However, please consult a doctor for a proper diagnosis and a dietitian before following a restrictive diet!

🩸ALWAYS mention any unusual period-related symptoms to your doctor!

#endometriosis #endometriosisawareness #endometriosisawarenessmonth #ibsawareness #pain #menstrual #menstrualcycle #periods #ibs #bodypositivity #ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #gutmicrobes #gutscience #dietitian
😭 Can you relate? Comment below 👇 ​​​​​​​​​​​​​​​​​​​​​​​​
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😢 Having IBS can really take a toll on your mental health. In turn your IBS can cause anxiety and your anxiety can then cause IBS symptoms leading to a viscous cycle. Your fears are REAL and they are VALID and they can be really debilitating! IBS can impact so many aspects of your life big and small! ⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
​​​​​​​​​​​​​​​​
🤔 But what if you no longer had to deal with any of these fears and could get your symptoms under control! Instead of continuing with these behaviours adopt the take control method of social support and open up about your IBS to someone!⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE morning routine guide! Link in bio. ​​​​​​​​​​​​​​​​
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#ibs #ibsdietitian #guthealth #irrtablebowelsyndorme #guthealth #lowfodmapdiet #guthealth #healthygut
Do you suffer from bloating? ❤️ SAVE THIS CHEC Do you suffer from bloating? ❤️ SAVE THIS CHECKLIST ​​​​​​​​​
Bloating can impact our daily lives - lower our self-esteem as we look like 9 months pregnant and trying to find loose clothing to wear 😫

💨 Wouldn’t it be amazing if we could beat the bloat? These 8 tips are based on the Take Control approach, which can help you to lessen the bloat and ultimately let you achieve symptom relief 😮‍💨

🎉 Tired of advice that just doesn't work? Download my FREE IBS morning routine! Link in bio.​​​​​​​​

#ibsawareness #ibsbloating #bloatingtips #ibs #bodypositivity #ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #dietitian
Can you add any more? Comment below!👇👇​​ Can you add any more? Comment below!👇👇​​​​​​​​​​​​​​​​​​​​​​​​
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😥 IBS has widespread implications on our overall health and well-being and it can feel like a never ending battle.​​​​​​​​​​​​​​​​​​​​​​​​
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😊 Our gut health plays a big role in our overall health and well! The Take Control Method focuses on all aspects of well-being not just nutrition! ​​​​​​​​Sleep, movement and mental health optimisation are just as important!​​​​​​​​ This this can help you achieve that ultimate symptom relieve! ​​​​​​​​​​​​​​​​
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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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#loveyourgut #loveyourgutweek2022 ibsdiet diet #ibs #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #fermentedfoods #trustyourgut #chronichealth #microbiome #tipsforgoodguthealth #guthealth #guthealthtips
💩 What movement are you planning today? Comment 💩 What movement are you planning today? Comment below👇

➡️ Did you know that regular movement has been proven by research to improve IBS symptoms?

➡️ I use the term 'movement' in my Take Control method because we have already built up so many negative emotions and ideas around 'exercise.'

💩 Movement should be daily and can be anything from an HIIT class to simple stretches.

➡️➡️➡️ For more tips like this one, check out my FREE IBS morning routine guide (link in the bio) 

#theibsdietitian #lowfodmapdiet #irritablebowelsyndrome
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