Alex Jagiello - IBS Dietitian

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Alex Jagiello - IBS Dietitian I help people with IBS and digestive issues find relief from gas, bloat, diarrhoea & constipation. Enjoy food & life without restrictions! 🚀

09/10/2026

Have you tried probiotics for IBS? Did you notice any difference? 👀

Share this with someone who’s thinking about trying one.

By the time you come to see me, you might have a list of foods you avoid, a cupboard full of supplements and still no id...
08/10/2026

By the time you come to see me, you might have a list of foods you avoid, a cupboard full of supplements and still no idea what to eat before leaving the house.

You’ve tried plenty. But when you’re still rushing to the toilet before work or unbuttoning your trousers after lunch, it’s hard to know what’s worth continuing.

And every new IBS post gives you another thing to consider.

I’ve put these 16 points together because they can change how you judge the advice you’ve been following, including what you spend money on and what you’ve stopped eating.

Some might surprise you. Some might leave you wishing someone had explained them before you bought the test or cut out another food.

Save this to come back to before you make your next change.

06/10/2026

Ever left an IBS appointment thinking, “I forgot to mention that”? 🤦‍♀️

When you’ve got lots to explain, it can be hard to know where to start.

Before your appointment, write down:
→ The main problem you want help with
→ How it affects your day
→ What you’d like from the appointment

You can read from your notes or show them to your clinician. You don’t have to remember everything on the spot. 🩷

Comment LIST and I’ll send you my free IBS Appointment Starter to help you get your first words ready.

Low-FODMAP burger night can go well beyond a plain patty and lettuce.Quantities are for 1 burger.1️⃣ PEPPERCORN BEEF MEL...
05/10/2026

Low-FODMAP burger night can go well beyond a plain patty and lettuce.

Quantities are for 1 burger.

1️⃣ PEPPERCORN BEEF MELT
• 75g Schär GF Hamburger Roll
• 100g plain cooked beef patty
• 50g rocket
• 10g Asian-style black-pepper sauce + 10ml mayonnaise
• 30g cheddar + 2g fresh chives

Mix the sauce and mayo. Fill the warm bun with the patty, rocket and cheddar, then finish with chives.

2️⃣ PESTO CHICKEN MOZZARELLA
• 50g Schär GF Brown Ciabatta Roll
• 90g plain cooked chicken patty
• 40g roasted red pepper in brine, drained
• 8g basil pesto
• 30g mozzarella + 3g fresh basil

Spread the ciabatta with pesto, then add the chicken, pepper and mozzarella. Grill briefly until the cheese softens and add the basil.

3️⃣ ORANGE-MUSTARD PORK
• 70g Schär GF Panini Roll
• 90g plain cooked pork patty
• 50g carrot ribbons
• 15g juice squeezed from a navel orange
• 10g Dijon mustard + 10ml mayonnaise
• 50g watercress

Mix the orange juice, mustard and mayo. Layer the warm roll with the pork, carrot and watercress, then spoon over the sauce.

4️⃣ TOMATO-BASIL HALLOUMI
• 60g raw cos lettuce leaves
• 40g halloumi
• 60g raw aubergine
• 15g tomato chutney
• 30g pitted olives + 3g fresh basil

Roast or griddle the aubergine and halloumi. Stack inside the lettuce leaves with tomato chutney, olives and basil.

Use plain patties without onion or garlic. The bread portions refer to the named products in the Monash FODMAP app guide; other GF rolls may have different tested servings. Protein weights are cooked and vegetables are weighed raw.

Which one do you want to try first? 🤤

How many of these do you do without even thinking anymore? 🤍The camera switched off. The outfit chosen around your stoma...
03/10/2026

How many of these do you do without even thinking anymore? 🤍

The camera switched off. The outfit chosen around your stomach. The relief when there’s music playing in someone else’s bathroom.

Then there’s the mental work: remembering, checking, replaying the day, deciding whether you have the energy to explain yourself again.

If you recognised yourself in these slides, I hope you feel a little more understood. You deserve support with the parts nobody sees, too.

Which slide felt most familiar? Share this with someone you wish understood your everyday life with IBS.

02/10/2026

Can fibre actually stop diarrhoea?

01/10/2026

Wait for the actual culprit at the end

30/09/2026

You’re trying to prevent bloating tonight… but this could make it harder.

You might start changing what you eat earlier in the day because you’re worried about feeling bloated or needing the toilet later.

And after a few bad experiences, it’s easy for this to become a habit.

The problem is that skipping meals can make it harder to work out what actually affects your gut.

If you’re going out for dinner, try to eat as you normally would during the day.

It may also help you arrive feeling less hungry and enjoy your meal without feeling like you need to be so careful around food.

Save this for your next dinner out 💖

Snack plates should feel like food, not a few cucumber slices pretending to be enough. These four combine crunch, protei...
29/09/2026

Snack plates should feel like food, not a few cucumber slices pretending to be enough. These four combine crunch, protein, produce and fat for something far more satisfying.

Quantities are for 1 snack plate.

1️⃣ STRAWBERRY BRIE:
• 30g Schär Salti gluten-free crackers
• 35g French brie
• 50g strawberries
• 15g walnuts
• 10ml balsamic vinegar

Slice the brie and strawberries, arrange with the crackers and walnuts, then lightly drizzle with balsamic.

2️⃣ SALMON DILL:
• 30g plain rice crackers
• 80g canned salmon in brine, drained
• 60g raw cucumber
• 30g lactose-free cream cheese
• 5g capers, drained
• 3g fresh dill

Mix the salmon with the cream cheese, capers and chopped dill. Serve with cucumber slices and rice crackers for dipping or topping.

3️⃣ PINEAPPLE CHEDDAR:
• 28g plain rice cakes
• 35g cheddar
• 80g fresh pineapple
• 15g corn relish
• 10g pickled jalapeño, drained

Top the rice cakes with cheddar and pineapple. Add small spoonfuls of corn relish and finish with sliced jalapeño.

4️⃣ MEDITERRANEAN HALLOUMI:
• 25g plain potato crisps
• 40g halloumi
• 40g roasted red pepper in brine, drained
• 30g eggplant dip
• 30g pitted olives
• 3g fresh basil

Pan-sear the halloumi until golden. Arrange with the crisps, roasted pepper, dip and olives, then scatter over the basil.

A couple of product notes:
• The guide entry for gluten-free crackers is specifically Schär Salti; other GF crackers may have different tested portions.
• The corn relish entry contains onion, but this recipe uses 15g, below the guide’s 20g green serving.

Drained weights apply to canned and pickled foods. Low-FODMAP suitability depends on the specific product and serving size, and individual tolerance varies.

Which plate would rescue your afternoon snack?

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