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THE IBS DIETITIAN

Kirsten Jackson Consultant BSc Hons PG Cert RD

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Low FODMAP Vegetables

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

Knowing which low FODMAP vegetables you can eat and tolerate for irritable bowel syndrome can seem overwhelming at first, due to the wide variety and different types of vegetables available.

It is important to ensure you do not make the mistake of just avoiding all vegetables as they are vital for your gut health.

So, just which low FODMAP vegetables can we consume and tolerate when following a low FODMAP diet?  

In this article, I will explain which low FODMAP vegetables are suitable for those with IBS who are following a low FODMAP diet as well as the importance of consuming vegetables for our gut health.

Make sure to scroll down to the end to find some delicious low FODMAP vegetable recipes!

low FODMAP vegetables

Which FODMAPs are found in vegetables?

You may be familiar with other FODMAPs like lactose in dairy or fructose in fruit. These FODMAPs are talked about often on social media and you may have learnt about them even in school. But what about vegetables?

The FODMAP’s that are found in vegetables are mainly fructans and mannitol (1).

Fructans

Fructans are made up of chains of fructose (sugar molecules) that vary in size and structure (2).

Interestingly, everyone has a limit on their ability to absorb and break down fructans in the small intestine. Therefore anyone can experience digestive symptoms if they eat large quantities.

Those with IBS have a hypersensitivity and so their limits are lower(3).

Vegetables that are particularly rich in fructans include (3);

  • Artichoke
  • Garlic
  • Onion

These high fructan vegetables can lead to gastro-intestinal symptoms by increasing the gas content of the large intestine (4).

An example of a fructan includes inulin, a non-digestible, fermentable type of dietary fibre also known as a prebiotic that feeds our gut microbiota (4).

Mannitol

Mannitol is a type of polyol (sugar alcohol) found in various vegetables including (3);

  • Mushrooms
  • Cauliflower
  • Snow peas
  • Butternut squash
  • Celery

Like fructans, we all have a limited ability to absorb mannitol due to its slow absorption into the small intestine and malabsorption often occurring by the time it reaches the large intestine.

GI symptoms often experienced in people with IBS when they consume vegetables containing mannitol include abdominal pain, excess gas and bloating (3).

Which vegetables are low FODMAP?

Below are a few examples of low FODMAP vegetables (3):

  • Aubergine
  • Cabbage
  • Cucumber
  • Green Beans
  • Pepper (green, orange, red, yellow)
  • Spinach
  • Tomato

Includes fresh, dried, frozen or tinned

Which vegetables are high in FODMAPs?

Below are a few examples of high FODMAP vegetables (3);

  • Asparagus
  • Beans and pulses
  • Mushrooms
  • Onion (red, white, Spanish, shallots)
  • Garlic
  • Chicory root
  • Spring onion (white part)

Are mushrooms low FODMAP vegetables?

Mushrooms are a type of fungi that provide a range of nutrients into our daily diets including protein, fibre, vitamins, minerals and phytochemicals. Mushrooms can be used as a delicious savoury ingredient by adding them into a range of meals including curries, soups and stir fries.

There are a variety of different types of mushrooms which can be high or low in either mannitol, fructans or both FODMAPs together. Overall, portobello, shiitake and button mushrooms are high in FODMAPs. According to the Monash app, 1 serving (1 cup) of oyster mushrooms is considered low in FODMAPs (3).

High FODMAP Mushrooms (3)

  • 1 cup – Button Mushrooms: High in mannitol (75g) and moderate amounts of fructans (10g)
  • 4 mushrooms – Shiitake Mushrooms: High in mannitol (75g)
  • 1 mushroom – Portobello Mushroom: High in mannitol (75g)

Low FODMAP Mushrooms

  • 1 serving (1 cup) Oyster Mushrooms: This serving size is low in FODMAPs  (3).

See the Monash app for more details on the FODMAP content of mushrooms and the serving sizes that may be tolerated in small amounts.

Celery and IBS

You are probably aware that there is a lot of conflicting and inaccurate information around the consumption of celery when following a low FODMAP diet.

Celery contains mannitol. However when it is consumed in small amounts (10g) which equates to ¼ of a celery stick (one portion per sitting), then celery is low FODMAP (3). However, as this is such a small amount, it is often advised to avoid consuming celery in you have IBS.

To find out more about celery and IBS, see the previous blog post on ‘Is celery low FODMAP?’.

Why are low FODMAP vegetables important for gut health?

All, vegetables are important for our gut health as most vegetables contain high amounts of fibre alongside a range of vitamins, minerals, phytochemicals and antioxidants.

So when you are on the restriction phase of the low FODMAP diet you need to get familiar with the allowed vegetables to ensure you still get these benefits.

Benefits of fibre on our gut health

Fibre is essential for the normal functioning of our gut as it can regulate our bowel movements.

Fibre prevents constipation by softening the stools and making them easier to pass as well as enabling a shorter transit time of waste products through the gut.

There are many different types of fibre that can have different effects on your gut. See our previous blog post on ‘How does fibre affect IBS?’ to understand more about the types fibre that are suitable to consume without experiencing symptoms of IBS.

Why you need 30g of fibre per day

The intake of fibre is still equally as important for those with IBS as it is for those in the general population. You should aim for 30g of fibre a day for the general benefits to health that it provides as mentioned above (6).

Depending on the type of IBS you have (constipation, diarrhoea or mixed) you may need to modify the amount of fibre in your diet as larger amounts can cause bloating, gas and diarrhoea. Seek advice from a specialist dietitian about the amount of dietary fibre that is best tolerated for you.

See the previous blog post on ‘how to get 30g of fibre a day’ to ensure you are meeting your daily fibre intakes!

10  low FODMAP vegetable recipes

1.  Roasted vegetables with rosemary and feta

2.  Low FODMAP roasted root veggies

3.  Thai green bak choy, bean sprouts and oyster mushroom curry

4.  Low FODMAP vegan chill

5.  Vegetable frittata

6.  Vegetable risotto

7.  low FODMAP veggie pasta

8.  low FODMAP vegetable lentil

9.  low FODMAP vegetable lasagne

10.   low FODMAP Vegetable soup

Low FODMAP vegetables – summary

There are a variety of vegetables that can be consumed on a low FODMAP diet in adequate amounts due to their low levels of fructans and mannitol.

Eating a range of vegetables is essential for our gut health. Make sure to get 30g of fibre a day as recommended for the general population to reap these benefits for your gut and long-term health!

Post written by Emily Stynes BSc. in Human Nutrition and reviewed by Kirsten Jackson


Filed Under: Low FODMAP diet Tagged With: low FODMAP vegetables

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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😭 Can you relate?😭 Comment below 👇 ​​ 😭 Can you relate?😭 Comment below 👇 ​​​​​​​​​​​​​​​​
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😔 IBS can lead us to put significant pressure on ourselves in order to reach our goals and targets which can have its advantages. However, too much pressure can lead to stress and anxiety which in turn can worsen IBS symptoms.​​​​​​​​
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👉 But what if it didn’t have to be so complicated? In the Take control method we understand what you are up against and we cover all aspects of IBS not just the physical ones! ❤️​​​​​​​​
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🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio. ⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
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😢 Can you add anymore? Comment below👇👇​ 😢 Can you add anymore? Comment below👇👇​​​​​​​​
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😥 Yes, IBS has many physical symptoms such as diarrhoea and bloating however, there is so much more than just the physical symptoms. IBS is burdensome and affects all aspects of human life 😢.​​​​​​​​
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🙏Instead of dealing with this awful condition alone. Makesure you embody the Take Control approach of community. This means looking into how you can connect with other people going through IBS like online FB groups or talking to friends (1 in 10 have this so the chances are one of them has it also).​​​​​​​​
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🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.​​​​​​​​
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DO YOU DO ANY OF THESE? 😔 ​​​​​​​ DO YOU DO ANY OF THESE? 😔 ​​​​​​​​​​​​​​​​
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👉  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 😭. ​​​​​​​​​​​​​​​​
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👉  Instead of making behaviour changes to mask your symptoms, why not try making small changes to reduce your symptoms? In the Take Control Method we encourage individuals to be open about their problems, instead of hiding them from others so that they can receive the the support they need to put these changes in place ❤️. ​​​​​​​​​​​​​​​​
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🎉 🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.​​​​​​​​
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WHAT ELSE WOULD YOU ADD? 🥺 Comment Below 👇 WHAT ELSE WOULD YOU ADD? 🥺 Comment Below 👇 
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😞Experiencing IBS can be a lonely place and it can often make you feel isolated from your partner. IBS can place a wedge between the two of you and lead to a bit of resentment on both sides 😢. 
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🥰 A bit of understanding can go a long way for your relationship. In the Take Control Method we place a lot of emphasis on communication with loved ones and anyone else around you so that they can provide you with the emotional support that you need. 🙏🏻 
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🎉🎉 Fed up with trying everything and nothing seems to work? download my TOP 10 IBS mistakes - link in bio!
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DO YOU MOVE FOR YOUR GUT HEALTH? Comment below 👇​​​​​​​​​​​​​​​​​​​​​​​​
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🥵 We all know exercise is good for us, but the thought of intensive HIIT workouts doesn't exactly appeal to all of us...in fact intense exercise can actually contribute to IBS symptoms for some.​​​​​​​​​​​​​​​​​​​​​​​​
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🤔 But what if it didn't have to be so complicated? Instead of seeing movement as a scary and intense activity, why not try walking? - this counts as movement and has so many fabulous benefits for IBS as listed above. Movement is one of the KEY pillars of IBS management that we tackle in my Take Control Programme.​​​​​​​​​​​​​​​​​​​​​​​​
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🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.⠀⠀⠀​​​​​​​​
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🎉 Happy National dietitian week!! (20-24th June 🎉 Happy National dietitian week!! (20-24th June) ​​​​​​​​
Comment below if your grateful for Dietitian’s and all the work they do!! 👇👇​​​​​​​​
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😥 On the surface IBS is just seen as just a ‘condition affecting the digestive symptom’ however IBS is way more than what’s seen at the surface and affects all aspects of human life!! 
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🙏🏽 In the Take Control method the main focus is on the 4 core foundation of IBS management such as movement, sleep mental health and diet! The focus is on a whole lifestyle approach rather than just ‘diet’ and by making small changes to each of these areas it will lead to life changing results!​​​​​​​​
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🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.
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WHAT IS YOUR BINGO LOOKING LIKE? 😔 comment belo WHAT IS YOUR BINGO LOOKING LIKE? 😔 comment below 👇 ​​​​​​​​
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😥 IBS can be unpredictable in nature and it can feel like you never know if you’re going to have a good or bad day…You try to pinpoint a trigger but gosh is it hard 😫.​​​​​​​​
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😊 But what if you could predict the future? Identifying YOUR personal triggers and how to manage these is key to Taking Control of your IBS and is an integral part of the Take Control Programme. Why not try filling out a food and mood diary this week to see if you can pinpoint if what you eat and/or your feelings play a role? ​​​​​​​​
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🤩🤩Fed up of being fed up with your IBS? Download my free top 10 IBS mistakes! - link in bio!​​​​​​​​
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#ibs #ibsdiet #irritablebowelsyndrome #guthealth #guthealing #lowfodmap #lowfodmaprecipes #gutissues #healthygut #ibsbingo bloating #fodmapfree  #healthygut #goodguthealth #gutfood #fermentedfoods #trustyourgut #chronichealth #microbiome
🙋🏼‍♀️ Have you been asked this before? 🙋🏼‍♀️ Have you been asked this before? How did it make you feel?

⏩ People with digestive problems regularly get this comment.

📸 I shared this image of me and Esme with a family member. Their response was 'are you pregnant' after I explained how offensive that was, their response was 'you look bloated.'

⏩ I was going to write the post about body image and how it is normal to have skin rolls after a baby etc. But it's actually f*****g irrelevant. How someone looks is not for you to comment on.

⏩ And the specifics around pregnancy?! imagine that person can't have children or has just lost a baby - imagine how that comment will make them feel. Or perhaps they are pregnant and guess what? They aren't ready to tell you.

✅ If someone is pregnant and they wish to tell you, they will. Other that than NEVER EVER ask 🙏.

#ibsproblems #lookingpregnant #gutproblems #ibs #theibsdietitian #areyoupregnantyet #areyoupregnant #bodyimage
😭 Can you relate? Comment below👇👇​​​​​​​​
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😫 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😢. 

👉 Sometimes having someone that understands can be helpful! In the Take Control Method, emotional support is seen as the foundation for IBS control - it is so important to reach out to others when you need extra support! 
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🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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WHAT RULES DO YOU FOLLOW? Comment below!​​​​​​​​​​​​​​​​​​​​​​​​
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😔 It can be so easy to get bogged down with the 'nitty gritty' of IBS management like FODMAPs and identifying your specific food triggers. These are important, but it can become so easy to be focused on our diet and pay no attention to other aspects of IBS management. ​​​​​​​​​​​​​​​​​​​​​​​​
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🤔 So instead of focusing on the details, why don't we try mastering the basics that provides a solid foundation for your IBS management to grow on. Try following a few of these 'rules' this week endorsed by the Take Control Method and see how they can really help🙏.​​​​​​​​​​​​​​​​​​​​​​​​
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🎉 🎉  Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.⠀​​​​​​​​
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#ibs #irritablebowelsyndrome #ibsdiet #guthealth #lowfodmap #lowfodmapdiet #lowfodmaprecipes
😭 Can you relate? Comment below 👇 ​​​​​​​​​​​​​​​​
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😢 Life can be super busy and it’s so easy to neglect your health but this will ultimately lead to your IBS being even more debilitating😔. ​​​​​​​​
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🤔 Instead of letting it all build up, advocate for your own health and adopt the Take Control method by prioritising yourself and your well-being! By adopting small habits into your life it can really help achieve symptom relief!​​​​​​​​
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🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio. ​​​​​​​​
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#self-care #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 #takecontrol #glutenfree #dairyfree #prebiotics
DO YOU FEEL GUILTY ABOUT THESE? 😔 Comment below DO YOU FEEL GUILTY ABOUT THESE? 😔 Comment below 👇 ​​​​​​​​​​​​​​​​
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👉 Nobody ever talks about the guilt and shame that comes as a result of having IBS…this guilt then leads to worsening of IBS symptoms because it can stress you out so much….​​​​​​​​​​​​​​​​
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👉 Imagine a life where this guilt didn’t exist because you were able to manage your IBS sufficiently? My Take Control Method enables this to become a reality. The Take Control Method is tailored to you so that you have exactly the right advice to see great improvement in your symptoms.​​​​​​​​​​​​​​​​
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👉 🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #tea #5steps #chronichealth #multifactorial. #chronicallyunwell #endo #ibstype #ibstyping #ibsc
WHAT DO YOU NEED ON THIS HIERARCHY? ☹️​​​​​​​​​​​​​​​​
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👉 So often in IBS we are told to “just avoid your food triggers”. Often people think that simply following the low FODMAP diet will fix their IBS. But as you can see from this diagram the picture is a lot more complex than just food and other elements need to be addressed before we even consider our diet. ​​​​​​​​​​​​​​​​
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👉 So instead of placing so much emphasis on your diet, start at the bottom of the hierarchy of needs and work your way slowly up from there which is the technique we use in the Take Control Method.​​​​​​​​​​​​​​​​
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🎉 🎉  Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #tea #5steps #chronichealth #multifactorial. #chronicallyunwell #endo #ibstype #ibstyping #ibsc
“When someone tells me they have ‘tummy troubl “When someone tells me they have ‘tummy troubles’ too”​​​​​​​​
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😭 Comment below if you can relate 👇👇​​​​​​​​
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😭 When you have IBS, why does everyone seem to want to voice their opinion? These unhelpful comments can leave you feeling even more alone than you already do.​​​​​​​​
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🤝 Instead of suffering this burden alone try to incorporate the Take Control principle of finding a group of other people just like you who you can talk to about the condition. This will help you be more at ease with your condition as you are supported. ⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​
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🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.

  #dietitian #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 #glutenfree #dairyfree #prebiotics
😫HAVE YOU EVER CUT OUT GLUTEN FOR YOUR IBS? ⠀ 😫HAVE YOU EVER CUT OUT GLUTEN FOR YOUR IBS? ⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​​​​​​​​​
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😞Gluten is NOT the baddy! One of the first things many people do to help their IBS is to cut gluten out of their diet - but this isn’t necessary and can make your life all the more harder. ​​​​​​​​​​​​​​​​
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🤔So why do people find that gluten alleviates their symptoms? Fructans, which are FODMAPs are often found in food that contain gluten and these can cause symptoms. Good gut health is NOT about exclusion it is about inclusion. Implement the Take Control Method and aim for as varied and as unrestrictive diet as possible 🙏🏻. ⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​​​​​​​​​
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👉A note on coeliac disease - please make sure you visit your GP to get an accurate diagnosis of IBS to rule out anything else ( do not just assume it is IBS!).⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​​​​​​​​​
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🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #tea #5steps #chronichealth #multifactorial. #chronicallyunwell #endo #ibstype #ibstyping #ibsc
WHAT ELSE WOULD YOU ADD? ​​​​​​​​​​​​​​​​
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😵‍💫 I will say it time and time again, IBS is NOT JUST a dodgy tummy. It is poor mental health, it is poor body image, it is an awful relationship with food 😔 . Mental health can play such a huge role in IBS. It can feel like a viscous circle of anxiety. We have anxiety about eating food/getting symptoms and then this anxiety itself leads to symptoms…​​​​​​​​​​​​​​​​
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🤩 But what if we could take control of this anxiety? Putting your mental health as a priority, in your IBS management, like in the Take Control Method, can make all the difference. Why not try using a food and mood diary to see if your mood directly impacts your symptoms?​​​​​​​​​​​​​​​​
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🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.​​​​​​​​​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #tea #5steps #chronichealth #multifactorial. #chronicallyunwell #endo #ibstype #ibstyping #ibsc
How do you self-soothe? 🥰​​​​​​​​
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😢In IBS we can take so much time focusing on our pain and daily struggles that we don’t take the time out to actually care for ourselves.Instead we feel stressed and defeated and feel like just giving up. ​​​​​​​​
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🤔Instead of focusing on your pain, adopt the Take Control Method by prioritising you and your mental health and well-being. Why not try one of the above self-soothe suggestions this week?​​​​​​​​
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🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE top 10 IBS mistakes! Link in bio.⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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#ibsdiet #ibsfood #guthealth #lowfodmapdiet #selfsoothe #selfcare #ibs #irritablebowelsyndrome #lowfodmap #lowfodmaprecipes
😭 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! ⠀⠀⠀⠀⠀
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🤔 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 top 10 IBS mistakes! Link in bio. 
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#ibs #ibsdietitian #guthealth #irrtablebowelsyndorme #guthealth #lowfodmapdiet #guthealth #healthygut
🤔 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 top 10 IBS mistakes! Link in bio.​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #tea #5steps #chronichealth #multifactorial. #chronicallyunwell #endo #ibstype #ibstyping #ibsc
What is your positive? 😊 😥It can be really What is your positive? 😊 

😥It can be really easy to focus on the negatives of IBS as it is so debilitating. You plan your life around your IBS and you understandably feel resentful for that. 

💪🏼But living with IBS actually makes us a stronger and more empathetic person 💪🏼. I want to challenge you today to focus on a positive of IBS. Having a positive mindset is something we encourage in the Take Control Programme to support your mental health ❤️

⏩ If you haven't already, don't forget to grab my free IBS download - 🔗 in bio
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