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Brighton based Registered Dietitian Nutritionist.
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Got questions about nutrition and health? Want some help with IBS, intolerances or general nutrition? get in touch here and book in your free initial 20 minute consultation.

BLOG: 8 gentle tips to help you manage your IBS during lockdown – and beyond

The BDA Covid-19 dietary information including vitamin D, weaning questions, infant formula milks and questions about shortages, malnutrion and considerations for older and vulnerable people who are self isolating. (The page will continue to be updated) 

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EVENT: 14TH NOVEMBER 2019 – Gut Feeling – Nutrition and Cookery Masterclass. We’re looking at all things gut health …but through an intuitive, evidence-based lens. Come join us to find out more about helping your gut do its thing, bust some myths and cook up some awesome food.

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Blog
  • Vegan Meal Planning
    24 August, 2020
instagram
Out of office 😊 . Happy Monday all! I just want Out of office 😊
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Happy Monday all! I just wanted to give a head's-up that I'm heading for some solid down-time preparing for our little egg to make her appearance.
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There might be the odd post, but there is nothing regular planned, and that feels good! I know that I've not been the most present on here recently - it's definitely been a bit of a whirlwind few months. I've been incredibly lucky with this pregnancy for so many reasons, but when I look back on it all - pregnancy after loss and preparing for birth in a pandemic has been pretty full-on.
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For anyone struggling with pregnancy, loss and birth in a pandemic (or any time!) @tommys_pregnancyhub have some invaluable resources and signposting information and I can't recommend @birth_ed  enough for her course, support and bringing the very real bits about pregnancy to life. Plus @thepilatespt and @clairebournephysio for keeping me in touch with how my body has been moving through all of this.
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See you on the other side! 😊
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#dietitianlife #nutritionist #dietitian #newmama #outofoffice
Selenium - something that I spend a lot of time di Selenium - something that I spend a lot of time discussing with my clients, especially those on a plant-based or #vegan diet (but important for meat-eaters too!) and it’s one of the nutrients that tends to come out low after running a dietary analysis.⠀
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🧐What is it?⠀
Selenium is an important antioxidant that we can get from plant and animal based sources, but the exact selenium content of foods varies by soil quality, location and season.⠀
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🍴Our intake of selenium doesn’t appear to be great in the UK - with PHE data from 2018 showing that between 25-75% of adults might not be getting enough.⠀
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As most of our selenium intake in the UK appears to come from meat and cereal products, intake can go by the wayside when following a plant-based diet - especially for people who aren’t keen on beans and pulses or who’re following the elimination or adapted phase of a low FODMAP diet.⠀
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🔬What does it do? Selenium helps to keep our thyroid and immune system functioning correctly and is pretty crucial in maintaining the health of sperm 🏊⠀
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☣️ Can you have too much selenium?⠀
🙅Yup - selenium can be toxic in large doses, not so great.⠀
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Avoid supplements with more than the RDA and avoid eating too many brazil nuts - they are a great vegan source of selenium but 3-4 each day should be easily enough to meet your requirements as part of a varied diet.⠀
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🍽️ Stuck for ideas? Here's some simple, plant-based selenium-boosters - besides what's on the post, seeds like sunflower seeds and flaxseed contain some selenium too. ⠀
Some simple ways to incorporate more selenium could be: ⠀
🐿️Snacking on brazil or cashew nuts⠀
🥯choosing seeded breads⠀
🥣sprinkling some seeds to your fave breakfast or salads
🍝adding in some beans or pulses to your favourite meals - bolognese or chillis are good for this and bean / lentil soups or curries are pretty speedy to make and freeze well.⠀
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Looking for low FODMAP options? Check out the @monashfodmap app to find out up to date portion sizes.⠀
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#nutrition#health#vegan#veganhealth#selenium#eatwell #fertility#fertilitynutrition#diet#healthyeating#dietitian#veganhealth#lowFODMAP#FODMAPdiet
❓What is it?⠀ A form of hypnotherapy which has ❓What is it?⠀
A form of hypnotherapy which has been shown to help improve many symptoms experienced by people with IBS.⠀
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🔍 How does it work?⠀
Short answer - we’re not sure. The process involves a practitioner using suggestion to help your body better control pain and symptoms of IBS, this then could have an effect on symptoms in a number of ways. Many people with IBS find that anxiety, stress and their mood can affect their symptoms and as such GDH may have an effect on the gut-brain axis, which may control how your body experiences pain as well as potentially affecting how something like anxiety can affect symptoms. Fascinatingly 🤓 it’s also been shown to actually help reduce gut sensitivity (which can be an issue in many people with IBS) and motility - how fast food moves through the gut.⠀
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🔬How effective is it?⠀
Studies have shown GDH to be effective in improving gastrointestinal and psychological symptoms in around 70-80% of participants with IBS - as effective as a low FODMAP diet (and potentially more effective for psychological symptoms!). This is a pretty significant finding as for many people the low FODMAP diet isn’t a suitable method of managing their IBS.⠀
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GDH may also be similarly effective for each form of IBS as it works on pain and motility rather than specific symptoms. It also opens up options for people who have a history of disordered eating or lack of access to cooking facilities or specialist foods where restrictive diets would not be suitable.⠀
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🤔Downsides? ⠀
✳️As with most IBS treatments, it isn’t a quick fix and can take time and practice to see results.⠀
✳️People who’re skeptical about the results or who experience a lot of anxiety may also not respond as well.⠀
✳️It can be pricey to access, and availability of practitioners varies by area - however, a number of virtual services and apps in development could help to bridge these gaps.⠀
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🍟 The takeaway⠀
GDH is a promising area of research - it may be as effective as a low FODMAP diet as a primary or additional treatment for some people with IBS, it also takes away the need for a restrictive diet.⠀
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Have you heard of or tried GDH? I'd love to hear your experiences!
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