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Can you drink alcohol on the low FODMAP diet?

by Kirsten Jackson Specialist Dietitian Leave a Comment

Introduction

Yes, you can drink alcohol on the low FODMAP diet.

Most spirits, wine and beer are considered low FODMAP depending on their composition, quality and what you mix them with.

In this article I am going to explain what alcoholic drinks (including mixers) you can have on the low FODMAP diet.

I will also cover how alcohol impacts your IBS and give you some easy steps to help reduce your intake.

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What is Alcohol?

Like fat, protein and carbohydrates, alcohol is a macronutrient. When you think about alcohol though, you are are more likely to be thinking of a drink which contains alcohol.

Alcoholic drinks contain a type of alcohol called ethanol. Alcoholic drink production has been going on for centuries and is made through the fermentation of grains, fruits or vegetables.

If you use alcohol in cooking, this will not impact your body in the same way as the active ingredient, ethanol, is burnt off in the process.

How Is Alcohol Digested?

Alcohol is distributed throughout your body in water and so all areas of your body are exposed. However, your liver gets the biggest hit as blood comes here directly from the stomach and small bowel.

Your blood alcohol concentration will be impacted by many factors such as your sex, weight, medications, stage of menstrual cycle and what you have eaten.

More than 90% of the alcohol you drink will be metabolised by your live and around around 2-5% is excreted whole in your urine, sweat or breath (1).

If you are a regular or heavy drinker, you may find that alcohol doesn’t impact you or you feel you build a ‘tolerance.’ This is a dangerous assumption. Your body had simply adapted some of its chemical pathways to cope. Long-term this can be disastrous for your health (1).

How Do Alcoholic Drinks Impact IBS?

When it comes to IBS, there are 2 potential triggers in alcoholic drinks that we must consider. Firstly, the pharmaceutical affect of ethanol (alcohol) and then any potential FODMAPs.

The Impact of FODMAPs in Alcoholic Drinks

FODMAPs may be naturally occurring in some alcoholic drinks or mixers, they may also be added in some cases.

You can find out more about how FODMAPs impact IBS symptoms in my other post here.

The Impact of Alcohol on IBS

The below is a list of how drinking alcohol may impact your gut. This list is based on studies that do not specifically look at IBS (1, 2).

  1. Delays stomach contents emptying (gastric emptying)
  2. Reduces absorption of nutrients.
  3. Alters motility in different parts of the bowel.
  4. Inteferes with digestive enzymes such as lactase.
  5. Alters microbiota levels.
  6. Acts as a diuretic which could lead to dehydration and constipation.

Here is another blog on IBS symptoms.

We currently have limited research on how alcohol specifically impacts your gut when you have IBS. My ‘educated’ guess would be that the above impacts are worse as your bowel is already sensitive.

We do have 2 studies that looked at IBS. One, showed that IBS symptoms worsened with alcohol consumption in women with IBS. It also showed that this impact was worst after a ‘binge,’ which was classed as 5 drinks in 1 sitting (4).

Another study of IBS sufferers pin-pointed alcohol as the second most common trigger for their loose stools (first being cream) (6).

How Does Alcohol Impact The Body?

As a drug, alcohol impacts your whole body. Here is an interesting overview from Drink Aware.

The Impact of Alcohol and Mental Health

We know that anxiety and depression are linked with IBS.

Using alcohol to manage your anxiety can lead to alcohol dependance and is not recommended.

We also know that alcohol can interfere with many nerve-chemical systems within our bodies which regulate mood. Depression has been linked to heavy drinking (5).

The Impact of Alcohol and Sleep

Isn’t it nice to come home and have a glass of wine? Do you feel relaxed? Perhaps you find alcohol helps you drift off to sleep?

Well, there is a reason for this and it is not good! Alcohol is a drug and the impact of that drug is partly as a mild sedative.

Whilst alcohol may help you drift off to sleep, it actually disrupts your sleep cycle. This is why you may wake up feeling groggy. Poor sleep will worsen your IBS.

How Much Alcohol is Safe to Consume for IBS?

Sadly, I can not provide you with any specific IBS guidance on this as there is none. Instead, I advise that you minimise your intake to no more than 14 units a week. This is in line with general guidance from the UK.

What does 1 unit of alcohol look like (approx)?

  • 1 shot of spirit
  • 1 small glass of wine

You can assess your alcohol unit intake using the Drink Aware calculator.

What Alcohol is Low FODMAP?

Low FODMAP Spirits

Spirits give you the most options when it comes to alcoholic drinks on the low FODMAP diet. Most spirits are low FODMAP with the exception of rum (7).

Low FODMAP Beer

You may automatically think that beer is now allowed on the low FODMAP diet. But, this is not the case at all.

1 can (375mls) is considered low FODMAP by Monash (7). Although there is no information on what would be the upper limit of this.

Low FODMAP Wine

You may find that wine is a huge culprit for your IBS. Even in the 10 years I have been a dietitian, I have seen a large cultural shift with alcohol and wine is a big issue.

It now seems socially acceptable, rather middle class, to sit and drink a couple of large glasses of wine each night. But this is 6 units a night and 42 units a week!

When it comes to FODMAPs, wine is allowed but it depends on the type and quantity. Sweet wine such as port or dessert wine is high in fructose. But regular red, white or sparkling wine is allowed within certain portions.

For the exact portions please check out the Monash FODMAP app.

Low FODMAP Alcohol Mixers

We have covered how alcohol impacts IBS and the potential high FODMAP content of alcoholic drinks. Now it is time for you to understand about mixers.

Most mixers that are high FODMAP contain fructose, a high FODMAP polyol sweetener or a high FODMAP fruit.

As a side note, there are more triggers than just FODMAPs and alcohol. Carbonated drinks and caffeine can also worsen IBS, so please be mindful of the amount you consume.

Low FODMAP Alcohol Mixers List

  • Schweppes diet tonic water.
  • Schweppes diet ginger ale.
  • Coca-Cola Coke.
  • Diet Coca-Cola.
  • Lemon juice.
  • Fever Tree Indian tonic water.
  • Earl grey tea.
  • Expresso.
  • Cranberry juice (check for added fructose).

High FODMAP Alcohol Mixers List

  • Orange juice (all)
  • Juice made from high FODMAP fruits: apples, mango, watermelon 
  • Some ‘sugar free’ 
  • Schweppes ginger ale.
  • Schweppes tonic water.
  • Fever Tree Light Indian tonic water.

Video Tutorial on Making Low FODMAP Alcohol and Non-Alcohol Cocktails.

Credit to FODMAP EveryDay.

Tips To Avoid Alcohol Induced IBS Symptoms

  1. Reduce your intake as much as possible.
  2. Appreciate that the UK alcohol guidelines are general may be too high for someone with IBS.
  3. Have alcohol free days.
  4. Drink on a full stomach – this avoids a rapid increase in absorption of alcohol.
  5. Opt for flat drinks rather than carbonated – this will reduce the rate at which alcohol is absorbed and may help prevent bloating (1).
  6. Tackle mental health appropriately, by seeking help from your doctor or a trained psychologist.

Take Home Message

Alcoholic drinks contain 2 potential triggers for IBS: alcohol itself and some drinks contain FODMAPs. Even if you consume a low FODMAP alcoholic drink, it may trigger symptoms.

How much you can tolerate will depend on many variables but you should not exceed 14 units of alcohol per week.

Do you need more help with your IBS? Why not sign up to my free IBS webinar below?

SIGN UP – FREE IBS WEBINAR
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Filed Under: low FODMAP Diet Tagged With: low FODMAP alcohol, low FODMAP drinks

About Kirsten Jackson Specialist Dietitian

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: « The Low FODMAP Diet
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CONSTIPATION vs LOW FODMAP DIET - share this post. CONSTIPATION vs LOW FODMAP DIET - share this post.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💩The low FODMAP diet is not a 1 size fits all approach and can worsen constipation.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙋‍♀️The low FODMAP diet works by reducing gas production in your large bowel (the bit at the end) and reducing the amount of fluid drawn into your large bowel. But, this gas and fluid may actually help you open your bowels so if you simply remove it then your constipation will likely get worse.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🤓Instead, you need to use a balance of fiber, fluid and movement to allow your bowels to open regularly. THEN you can use the low FODMAP diet to reduce gas (and the flatulence and pain that comes with this).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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‼️If you have IBS, please do check out my free gut healthy morning routine. Starting the day off the right way can really help (link in bio).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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DID YOU GET DIAGNOSED PROPERLY? - share this post. DID YOU GET DIAGNOSED PROPERLY? - share this post.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💩Sadly, there is no 1 test for IBS diagnosis. Instead, it is diagnosed by eliminating other conditions. Conditions such as coeliac disease, IBD, infections and even bowel cancer have similar symptoms. So, your doctor will do routine 'first line' testing for these.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙋‍♀️I often hear from clients that they are not sure if they have had the correct tests or not. The tests above come from UK medical guidelines called NICE (IBS 2008 Guidelines) and are considered 'gold standard' for IBS diagnosis. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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👩🏽‍⚕️There are times that your doctor may wish to do additional testing if they feel that your symptom history indicates it or one of these initial tests come back positive. For example, if you have issues with your periods then your doctor may consider a gynae issue and want to do an ultrasound scan.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✅BUT the main point is, you should be getting the above tests done and anything else should have a strong reasoning behind it.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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‼️If you have IBS, please do check out my free gut healthy morning routine. Starting the day off the right way can really help (link in bio).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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THE REALITY OF IBS - share this post. ⠀⠀⠀⠀ THE REALITY OF IBS - share this post.
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💩IBS is a condition that others do not see. The things that others may see is an individual who is low in mood, perhaps often cancels last minute and seems to avoid many foods.
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🙋‍♀️So to all those people who have a friend / colleague / partner / relative in their life who has IBS. Please know that they are not trying to be this way, it is the uncontrolled IBS that has this impact. Please know that people with IBS need your support.
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‼️If you have IBS, please do check out my free gut healthy morning routine. Starting the day off the right way can really help (link in bio).
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SHARE THIS POST 🙏 - raise awareness of fads ⠀ SHARE THIS POST 🙏 - raise awareness of fads
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💩Colonic hydrotherapy / irrigation.
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🧐This is an alternative therapy offering whereby the therapist inserts a tube up your rectum. Warm water is then flushed through your colon. It is claimed to 'detox' or 'cleanse' your bowel. Sometimes this water contains herbs or even coffee.
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🤓There is no research backing up these claims at all. In fact, the research shows there is a risk of bowel perforation. There has even been cases of serious digestive infections and death.
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🙋‍♀️There is 1 small study looking at IBS. Symptoms appear to improve.  BUT when we look at the study closer, it is small, doesn't show what would happen long term and participants had to have 2 colonics a day for 6 days a week! (you can find more information and references on this in my latest blog post www.thefoodtreatmentclinic.com).
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👩🏽‍⚕️The NHS also warn against this intervention for people with several health conditions such as kidney disease, IBD and haemorrhoids.
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🙋‍♀️My conclusion is this..please do not go down this route. If you are severely impacted then speak to your doctor.
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🎉If you want to start the day off right, download my FREE morning guide (link in bio).
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #trustyourgut #chronichealth #microbiome #fermentedfoods #dubaidietitian #londondietitian #constipation #colonics #colonichydrotherapy #colonicirrigation #bowelcleanse
CAN YOU RELATE?. Comment below ⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙋‍♀️Confession time,  I actually thought like this until I got it myself - urgh what a difference that insight makes hey!.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙋‍♀️What I find is that my clients (like I did) try to down play the issue.  They don't allow themselves to feel like its ok to feel like crap because IBS 'isn't that serious.' BUT realistically it impacts every area of your life from the moment you wake up each day. SO allow yourself to feel crap about this condition.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙃THEN..take a breath. What can you do next? I would always advise seeking a dietitian out to guide you because quite frankly, this situation can not continue.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🎉If you would like to start each day the right way for your IBS, please download my FREE Morning routine guide - link in bio.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙏Pic credit: @youvegutthis⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #trustyourgut #chronichealth #microbiome #fermentedfoods #dubaidietitian #londondietitian #dubailife #chronicallyunwell #chronic #womenshealth
CLIENT TESTIMONIAL.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ CLIENT TESTIMONIAL.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙏Thank you for your kind words.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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😀This lady really deserves this outcome. She took onboard advice and always respected the process, never looking for overnight success.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙋‍♀️Please DM me if you would like further information about my 1:1 programme.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #trustyourgut #chronichealth #microbiome #fermentedfoods #dubaidietitian #londondietitian #dubailife #glutenfree #dairyfree #prebiotics #yoga
WHAT WOULD YOU MAKE? COMMENT BELOW ⬇️⠀⠀⠀ WHAT WOULD YOU MAKE? COMMENT BELOW ⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙋‍♀️Personally I love a good winter salad with warm root vegetables and feta cheese OR a soup - both of these options will give you a good range and quantity of fiber and by using low FODMAP options you can avoid the bloat to go along with this.⠀⠀⠀⠀⠀⠀⠀⠀⠀

🤓Remember to always check safe portions with @monashfodmap ⠀⠀⠀
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‼️ If you are confused about your IBS and wish to gain more clarity, sign up for my FREE IBS webinar - link in bio.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #trustyourgut #chronichealth #microbiome #fermentedfoods #dubaidietitian #londondietitian #dubailife #glutenfree #dairyfree #prebiotics #yoga
‼️GLUTEN IS NOT AN IBS TRIGGER - SHARE THIS PO ‼️GLUTEN IS NOT AN IBS TRIGGER - SHARE THIS POST 🙏.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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👇Comment below if 1/ You have been told to avoid gluten for your IBS or 2/ You thought gluten triggers your IBS.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🤷‍♀️Firstly, what is gluten? Gluten is a protein found in wheat, barely and rye.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🤓Gluten only causes digestive problems for those with either coeliac disease or a gluten allergy (the later of which I have never seen in my career to date).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🤯You may think gluten causes you issues BECAUSE many foods which contain gluten also contain fructans. These are a type of FODMAP which cause cause bloating, loose stools and stomach pain in those with IBS.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🤯You may eat many 'gluten free' foods on the low FODMAP diet because you are avoiding wheat in order to avoid the fructans, not the gluten.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙋‍♀️So why do I care? Being gluten free is very restrictive, especially if you do not need to be. If you are intolerant to fructans you will be able to manage small amounts which means your diet will be more varied, contain more prebiotic foods and probably cheaper also!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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‼️If you are confused about your IBS and wish to gain more clarity, sign up for my FREE IBS webinar - link in bio.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #trustyourgut #chronichealth #microbiome #chronicallyunwell #glutenfree #glutenintolerant #gluten #dubailife #glutenphobia
ANYONE? - Please share to raise awarness that no o ANYONE? - Please share to raise awarness that no one should feel guilty for eating.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🤷‍♀️Anyone knowingly do this? Comment below ⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙋‍♀️Yep me also! Because, it is a normal human thing to do.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙋‍♀️So my client the other day was telling me how guilty they felt for eating a pizza despite being on the restriction phase of the low FODMAP diet. They felt ashamed and useless. But, we talked through this feeling. Sometimes our thoughts are not really based on any viable facts. The facts being that she had 1 pizza, was bloated and had looser stools the next day. THE END. No one died and she didn't 'mess up' the whole process.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙃So next time this happens (because you are human and there will be a next time). Just think of the facts before you let your emotions run away. Then move on .⠀⠀⠀⠀⠀⠀⠀⠀⠀
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‼️If you are confused about your IBS and wish to gain more clarity, sign up for my FREE IBS webinar - link in bio.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #trustyourgut #chronichealth #microbiome #fermentedfoods #dubaidietitian #londondietitian #dubailife #glutenfree #dairyfree #prebiotics #yoga
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