#08 - The F Word

The Gut Loving Podcast: All about IBS & the low FODMAP diet

What is fibre, and does it help (or aggravate) IBS?

In this episode we look at dietary fibre, why we need it - and whether it’s helpful (or a hindrance!) for IBS. Learn how to modify your fibre intake according to your IBS-subtype and what types of fibre to avoid to prevent gas and bloating.

The Gut Loving Podcast is all about irritable bowel syndrome (IBS) and the low FODMAP diet! The low FODMAP diet is a relatively new approach to effectively treat IBS symptoms and is scientifically backed by a vast number of medical studies.

About this podcast

The Gut Loving Podcast is hosted by Laura Tilt (an experienced Dietitian in the UK specialising in IBS and the low FODMAP diet) and Huelya Akyuez, patient and creator of ‘sezamee - My Gut Loving Food journey’ after living with IBS for over 20 years.

Together, Laura and Huelya started The Gut Loving Podcast to help others with IBS get clear on the facts - and learn more about how to take control of their condition.

Remember: Don’t start the low FODMAP diet without consulting your doctor or low FODMAP specialised dietitian first. The content of our podcast is not intended to be a substitute for medical advice, diagnosis, or treatment.

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Check the fibre content of your diet by keeping a food diary (website and app): https://www.myfitnesspal.com/

Spotting a high fibre food: http://labellingtraining.food.gov.uk/module3/overview_3.html -> ‘“ high fibre' = A food is high in fibre if it contains at least 6g of fibre per 100g.

Read more about why we need fibre here: http://www.symprove.com/blog/single/laura-tilt-fibre

Laura’s tips on how to get enough fibre on a low FODMAP diet: https://goo.gl/ZwKgqK

Huelya’s low FODMAP Bircher Muesli recipe (packed with oats). Note: I discovered that even if it is lactose free, the yoghurt I’ve been using hasn’t been kind to my belly - maybe try to make it without the lactose free yoghurt, any tips welcome! https://goo.gl/TBtMn1

Guidelines for fluid intake: As a rough guide, 35 ml per kilogram of body weight for adults under 60 years of age. Please note hydration needs vary according to temperature and activity levels too. If you are increasing your fibre intake, remember to increase your water intake too.

First line IBS advice (overview): goo.gl/LS9xCk

Bristol stool chart link: goo.gl/2ZPgyT

Symptom evaluation as produced by Department of Nutrition and Dietetics Guy's and St Thomas' NHS London: https://goo.gl/zbMRMn

Find a FODMAP dietitian in the UK: https://goo.gl/cYySjs

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Contact us: [e-mail], [e-mail]

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Our social media:

Laura Tilt (MSc, Dietitian RD)

website: https://tiltnutrition.co.uk/ instagram: nutritilty facebook: /TiltNutrition twitter: @NutriTilty YouTube: Laura Tilt pinterest: NutriTilty

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Huelya Akyuez (‘sezamee - My Gut Loving Food journey’)

website: http://sezamee.com/ instagram: sezamee facebook: /sezameeUK twitter: @sezameeUK YouTube: sezamee - gut loving food (or simply 'sezamee') pinterest: sezamee