👌The low FODMAP diet is a great way to get symptom relief for a number of digestive problems. But it should really be called the low FODMAP process as the restriction phase is only 4 weeks. . 🤓The reintroduction of FODMAPs is the most important factor of the process as it pin-points your food triggers and how much of those foods you can tolerate. Failing to reintroduce can lead to lower levels of bifidobacterium and so worsen your gut health in the long-term, plus why avoid foods unnecessarily? . 🤓It is important to reintroduce in a structured way. The traditional approach (as seen in the guide by Kings) is over 3 days - slowly increasing the portions of a single FODMAP containing food each day unless symptoms are triggered. At this point a 2-3 day wash out period would occur before going on to the next reintroduction. . 🧐The problem is that sometimes reintroduction reactions can become confusing with other IBS symptom triggers coming in to play e.g. stress. So I like to do a combination of the 3 day and 6 day reintroduction for clearer results. The 6 day having an added day in-between increasing portions. . 👩After the single FODMAP foods have been reintroduced, it is only to the multiple FODMAP containing foods and then finally looking at FODMAP loads - it aint easy but boy is it worth it! . 🙋♀️Having the support of a dietitian through this phase is paramount to get you those clear results that you need! . . #dietitian #lowfodmap #fodmapreintroduction #ibstriggers #guthealth #digestion #irritablebowelsyndrome #ibsdiet #lowfodmapdiet #fodmapfree #digestivehealth #bloatingbegone #tummyproblems #foodintollerance #wheatintolerance
🧡Happy Self-Care Sunday (RP from @theupliftingdoctor). . 👉Today it is all about that item we all love and hate - the mobile. . 📱Mobile phones are our everything - a phone (obviously), a calendar, camera, emails, step counter, games centre, a place where we keep notes, where we track food and sleep, a map, somewhere to book travel, music, an alarm and check our bank balance and stay connected with the world. . 👩When used correctly, the mobile is an amazing accessory for life. But it rarely is used correctly. . 👉Instead, we come to depend on our phones - taking them to bed, checking them in the middle of the night, delaying our work outs, choosing to look at pictures of food or someone who has some kind of unobtainable perfection. When actually we used to read books, talk more, sleep better not cancel on each other so much and generally experience the world in an engaged way. . 🙋♀️So what can can you do? Well, set some ground rules like not checking your phone between 9pm and 9 am, having 1 phone free day each week and not taking your phone to the gym. You can also download an app such as Moement which allows you track and improve your phone usage habits. . . #phoneaddict #apple #livelifetothefull #selfcaresunday #guthealth #digestivehealth #selflove #anxiety #insomnia #sleepbetter #icantsleep #iphone #android #digestivehealth #bloatingbegone #bloatingsucks #lowfodmapdiet #coeliac #glutenfree #selfworth #weightloss #pcosweightloss #pcos #healthgoals #littlethings #lifeisforliving #youonlygetonelife #depression
🧘🏻♀️This morning I joined @andjiva class at @oneyogastudio in Chorlton to give a talk on gut health and its links to yoga. @andjiva will be joining us next weekend for our Gut Health Reset Workshop (ticket link in bio). . 🤓We know that yoga twice a week has been shown to have a similar benefit in IBS as the low FODMAP diet. . 🧠Why is this? Well it is to do with the gut-brain axis. The brain is in control of releasing certain hormones and sending signals down your nervous system.This has a knock on affect to the bowel, causing digestive problems. . 🧘🏻♀️Yoga is a way of relaxing, by doing this regularly you get the benefit of a reduced impact of the gut-brain axis on the bowel. . 🧐We don’t know 100% how this works yet but the bowel itself may actually affect your mental health by its role in the nervous and hormonal systems being sent towards your brain. . 🙋♀️So the crux of the story is this - yoga is good for your and twice a week may just help you with IBS.