IBS Womens Dietitian

29/08/2023

📖Here's your guide to choosing a bloat friendly & low FODMAP lunch!⁠
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✅My top picks for low FODMAP lunch ideas⁠

✨ Omelette with 40g cheddar cheese, 1/3 cup red capsicum, 1/3 cup zucchini and baby spinach

✨ Summer roll bowl - vermicelli rice noodles, carrot, cucumber, greens and protein (chicken/tofu/beef/fish)⁠. Make a dipping sauce with peanut butter, hoisin sauce, sesame oil & lime juice). Serve with fresh mint, chilli & lime.

✨ Omelette with cheddar cheese, 1/3 cup red capsicum, 1/3 cup zucchini and baby spinach

✨ Poke bowl - rice, sashimi grade fish, carrot, raddish, cucumber , 1/8 avocado, & edamame. Make a dressing with sesame oil, vinegar, soy sauce & maple syrup.

✨ Stir-fried frozen low FODMAP veg (broccoli, carrot, green beans) with brown rice in soy sauce, fresh ginger & lime juice topped with fried egg and fresh chilli

📲 Save this post for future reference⁠⁠⁠⁠⁠⁠

24/08/2023

On the outside, you're probably putting on a brave face...
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But in reality, how is IBS REALLY affecting you?

👉🏽 Are you scared of certain foods and restricting your diet to a list of "safe" foods?
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👉🏽 Are you feeling sad, lonely and depressed most days?

👉🏽 Is life passing you by and you're missing out on social events like birthday parties and celebrations?

👉🏽 Is there strain on your relationship with your partner?

👉🏽 Do you feel angry or sad about your body, constantly comparing and wishing you had a "normal" body?

👉🏽 Does traveling seem way too scary to you?

Do you know what? You SO DESERVE a life where you can have...

✨ ⁠confidence in knowing what to eat⁠
✨go out & enjoy social events
✨have fun traveling and eating out ⁠
✨ feel supported ⁠& confident with a clear plan
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Do you need help with your IBS? Send me a DM & we can have a chat about your next steps 💚⁠⁠⁠⁠⁠

23/08/2023

If you're more savoury than sweet, then these snacks are for you!

They're all low in FODMAPs, high in fibre & packed with nutrients to help you:

💫 Reduce bloating with low FODMAP content
💫 Add fibre for regular p**ps
💫 Improve energy levels with a powerhouse of nutrients

Shake up your usual go-to and bring inspiration and fun back in with these snacks...

🧀40g cheese + rice crackers + olives

🍣Smoked salmon wrapped in nori seaweed

🥚2 Boiled eggs & edamame

🥒Pickles wrapped in ham

Which one is your favourite snack? Let me know in the comments below!

27/06/2023

❓Too scared to eat anything because you're worried you'll be bloated AGAIN? Save this list for later...⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🍎FODMAPs are compounds in foods that can cause bloating, so you can help your bloating (and other gut issues) by eating foods low in FODMAPs!

☝🏼Focus on all the yummy foods that you CAN have rather than all the things you have to cut out.

💫Once you do this, you realise the variety of foods that you can actually enjoy whilst nourishing your gut at the same time. Win win!

Try these 👉🏽
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🟢 Veggies - potato, carrots, capsicum, tomatoes, baby spinach

🟢 Fruit - oranges, pineapple, strawberries, blueberries, kiwi fruit

🟢 Protein - chicken, fish, eggs, firm tofu, tempeh, edamame⠀⠀⠀⠀⠀⠀⠀⠀

🟢 Flavour - infused oils, spices, green part of spring onion, chives and dried herbs.
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Save this post to help you feel less overwhelmed at your next food shop!
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20/06/2023

Avoiding gluten, skipping meals and taking expensive supplements is OUT!

Let me show you a better way that doesn't involve strict rules, that will actually allow you to enjoy your life, and that will give you sustainable results so you’ll never have to go on a crazy elimination diet ever again!

No supplements or magic pills, just proven nutrition and lifestyle strategies that are backed by science and ACTUALLY work.

Here are the 7 steps you need to follow to get started on the low FODMAP diet & help you get control of your gut symptoms.

Remember that this is not a long term option. It's a great way to get temporary relief, but then you need to reintroduce foods back in & find your personal triggers.
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Feeling overwhelmed & need more help with this process? Comment "guide" below and I’ll DM you some info! 💚
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07/06/2023

Wondering what products you can use to make your life easier with IBS?

Here are 3 products I love and recommend to my clients.

👉🏻 Low FODMAP food shop
👉🏻 Delicious snacks
👉🏻 Recipe club

These are all small businesses & run by women….I mean, who doesn’t love to support a small business?

24/05/2023

Are you currently following a low FODMAP diet & needing some help coming up with dinner ideas for you and you family?

My latest blog post gives you 3 easy dinner ideas & tips for making your life easier with meal planning and prep with IBS.

Finding time to prepare meals that comply with the FODMAP restrictions can be stressful and time consuming. But fear not! In this blog post I share some fantastic low FODMAP dinner ideas and provide you with easy tips to make your life easier while managing IBS.

17/05/2023

Do you feel like you are stuck in these mindset cycles?

It's time to step back and look at your diet and lifestyle to see whether you're actually implementing the right strategies to find long term relief!

There is no perfect time to find relief. Life will continue to happen.

I encourage you to seek support now. You can start feeling better in as little as 2 weeks if you get on top of your symptoms now with the right support.

There are many wonderful IBS Dietitians in this space who could help you with this. The right practitioner will make sure that your plan is personalised to you and tweaked to suit your individual needs.

Would you like to get a taste of what it's like working with me? Book a FREE 20min strategy call with me & we can map out your next steps!

DM me the word "mindset" & I'll send you the link to book in your free call!

13/05/2023

💩 🙋‍♀️Do you suffer from irregular p**ps?

Maybe you’re constipated and never get that light feeling from completely emptying your bowel.

Here are my top 4 tools to add to your constipation tool kit 👇🏼

💛 Fibre & Water! - work with a dietitian to help you figure out how much you need and how to incorporate it into your diet. If you ramp up your fibre intake too quickly it can make things worse!

💛 Daily movement can help stimulate the gut and aid in regular bowel movements. Find something that is enjoyable and achievable and do it every day

💛 2 kiwi fruits a day keeps constipation at bay...there is very strong evidence to show that having 2 kiwi fruit per day can help stimulate bowel motions and alleviate constipation

💛Correct toilet position - this one is key! Using a step stool or helps you to fully evacuate your bowel and sets you up with the ideal posture to have a good bowel motion .

💛Regular p**p schedule - NEVER ignore the urge to go, and train your bowel to do its thing first thing in the morning. If you need a little help, caffeine can be great for getting things moving if you can tolerate it.

Want more help with CONSTIPATION relief? 💩

💫 DM "relief" and I'll send you the details 💫

10/05/2023

⛅️Hope is what keeps us going.

Hope is what pushes us to continue moving forward and continue trying.

You can get out of the IBS ditch by believing that one day you will be better than you are today.

Speak positively.

Advocate for yourself.

Learn more about what you could do for yourself.

IBS warrior - cling to hope!
You’ve got this 🙌🏻

Do you need someone to help you see the hope, advocate for you & shift your mindset? Send me a DM with the word “hope” and we can chat about some options to help you with this 💚