Diverticular Disease & Diverticulitis
Diverticular Disease and Diverticulitis Diverticular disease is extremely common, especially as we age, and can cause ongoing gut discomfort that disrupts daily life. As a specialist dietitian service, we help people reduce pain, settle flare-ups, improve bowel regularity and feel confident with food again.This page explains what diverticular disease is, why symptoms develop, what to eat during and after a flare, and how personalised nutrition can support long-term gut health. What Is Diverticular Disease? Diverticular disease occurs when small pouches form in the wall of the large bowel. These pouches are known as diverticula.Many people have diverticula without symptoms. Problems arise when the bowel becomes irritated, inflamed, or when the pockets trap food or stool.Diverticulitis is the more acute stage when inflammation becomes significant enough to cause pain, fever or infection. Common Symptoms of diverticular disease Symptoms vary from mild discomfort to acute episodes of diverticulitis. You may experience:• Lower abdominal pain, often on the left side• Bloating or swelling• Burping or wind• Constipation or irregular bowel habits• Diarrhoea• Nausea• Cramping after meals• Fatigue during flare-ups Symptoms often overlap with IBS and other gut conditions, so a clear dietary approach is essential. Why Symptoms Occur Diverticular symptoms can be triggered by:• Increased pressure inside the bowel• Low fibre intake over time• Poor gut motility• Constipation and straining• Food getting trapped in pockets• Altered gut bacteria• Stress or illness• Medication changes Understanding your personal triggers is a key part of preventing future discomfort. Diet During a Flare-Up of Diverticulitis A flare-up requires a different dietary approach than day-to-day management.The goal during a flare is to reduce bowel workload and allow inflammation to settle. A dietitian-guided flare diet may involve:• Low residue or low fibre foods• Softer textures that reduce irritation• Gentle hydration strategies• Avoiding tough skins, seeds, and fibrous vegetables temporarily• Small, frequent meals if nausea or pain is present This phase is temporary and should be followed by gradual reintroduction under guidance. What to Eat for Recovery Once pain settles and inflammation improves, the focus moves to rebuilding gut comfort and preventing further flare-ups.Recovery eating often includes:• Easily digested fruits and vegetables• Gradual reintroduction of fibre• Cooked rather than raw produce to start• Adequate fluids• Foods that support gut bacteria balance• Spacing meals to avoid large bowel pressure This is the stage where personalised nutrition is most powerful. Long-Term Management for Diverticular Disease Long-term dietary changes help reduce pressure in the bowel, improve stool consistency, and keep the diverticula from becoming irritated.Supportive strategies include:• Increasing fibre gradually to a comfortable level• Including wholegrains, oats, vegetables and pulses• Ensuring regular daily hydration• Eating at consistent times• Staying active to support gut motility• Reducing overly processed foods• Identifying your personal trigger foods Every person’s tolerance is different, which is why a personalised plan works best. Foods That May Trigger Symptoms Some foods can increase gut pressure or worsen symptoms for certain individuals.These may include:• Tough skins or pips• Large portions of red or processed meat• Very high-fat meals• Spicy foods• Excess caffeine• Alcohol• Low-fibre patterns over long periods This does not mean they must all be avoided; instead, they should be tested with care under professional supervision. How Dietitian Support Helps Many people feel unsure what to eat after a diverticulitis episode or ongoing discomfort. Individualised support can help you:• Prevent flare-ups• Reduce daily pain and bloating• Improve regularity without triggering symptoms• Rebuild confidence with food• Resolve overlapping issues such as reflux, IBS, nausea or fatigue• Understand fibre correctly rather than fear it• Support your gut bacteria naturally We use a structured approach that blends clinical experience, gut physiology, and practical food planning. Your Personalised Diverticular Diet Plan At 121 Dietitian we assess your symptoms, medical history, lifestyle, food preferences, and potential nutrient gaps.Your plan may include:• A phased dietary structure• Flare-up protocol• Recovery protocol• Long-term fibre strategy• Guidance on safe food reintroductions• Supplement review if appropriate• Strategies to prevent constipation• Gut-friendly meal ideas You receive ongoing support to ensure changes feel achievable and enjoyable. When to Seek Medical Review Always speak to your GP if you experience:• Severe abdominal pain• Fever• Persistent vomiting• Blood in stool• Worsening symptoms over several days• Recurrent flare-ups• Unintentional weight loss Diet and medical care work best together for managing diverticular disease. Book Help for Diverticular Disease If you are living with ongoing gut discomfort or recovering from diverticulitis, specialist support can make a significant difference. We help you rebuild comfort, reduce inflammation, and create a diet that truly works for your body. Book Now
Immune nutrition -9 tips to boost your immunity
With the autumn and winter months generally considered a time of coughs, sneezes, colds and flus, we take a look at what exactly is the immune system and what you can do at this time of year to fine tune it with immune nutrition tips. So what exactly is the immune system? Quite simply, it is a system which requires harmony and balance. Every part of the body functions better when protected from environmental, emotional and nutritional stress. As it is a complex system, research is ongoing but generally the advice to keep it in tip top shape, is to adopt an overall healthy living strategy. On the whole, your immune system does a remarkable job of defending you against disease-causing microorganisms. But sometimes it fails: a germ invades successfully and makes you sick. And in autumn and winter months, there is a greater risk of this happening. Why is immunity lower in winter? There are various reasons why our immunity is lower at this time of year. The temperature drops and so we turn up the heat and stay indoors. Bacteria thrive in our heated/enclosed environments, allowing more germs breading, so much easier to catch a cold or flu. With less sunlight our vitamin D stores drop too with it no longer being available for its protective effect. Our bodies also need an increase in vitamin C, so we need to stay topped up daily as Vitamin C is water soluble and is not stored in the body. However be careful if considering a Vitamin C supplement. Ascorbic acid is not as good as one may think due to its longer term negative effect on copper metabolism. Can I do anything to boost my immune system with Nutrition? Thankfully, yes! To keep a strong and balanced immune system to stay healthy and avoid infections this autumn and winter, follow these top tips: Give your immune system a real fighting chance this winter by being mindful of your intake of vitamins A, C, D and E, as well as minerals selenium and zinc and Omega 3s. The best way to do this is to eat whole foods, such as quality animal protein, whole grains, nuts and seeds and plenty of fresh fruits and vegetables. The darker days and colder weather often comes with a desire to comfort eat but we recommend avoiding processed meats, fried foods, soft drinks and processed baked goods, as consuming too much of these can suppress the immune system and cause low-level inflammation. Getting more vitamin C in your diet is easier than you might think. Upping you intake of fresh fruit and vegetables is the most convenient way to do so, opting for good sources such as berries, citrus, kiwi, bell peppers, and dark green vegetables. Boost immunity by adding herbs and spices while cooking. Onions, garlic, ginger, black peppercorn, cayenne pepper, allspice, curry and turmeric are great! While hot drinks might be your preference, don’t neglect fresh water. Water helps in the production of lymph, which carries white blood cells and other immune system cells. So make sure you get your recommended 2 litres per day. By this we mean sleep! The body rejuvenates and strengthens when it’s sleeping so aim for 7 to 8 hours at night. Plus, you’ll also feel more revived the next day. Try to include as many of the golden hours of sleep 10pm-2am. Winter is the perfect season for porridge! There’s nothing quite like kick starting your day with a warm bowlful on a cold morning and it also helps boost your intake of starchy foods and fibre. Plus, with porridge helping you feel fuller for longer, it will curb your temptation to snack on unhealthy foods. You’ll get extra bonus points if you top with fresh fruit or nuts. If you like it sweet, swap the sugar for cinnamon. Keep an eye on the blog over the next few weeks as we’ll be sharing lots of immune boosting recipes. Not only will you improve your fitness, exercise boosts immunity and improves sleep quality. As little as a 30 minute brisk walk each day has positive effects. Vitamin D stores drop in winter so catching some rays when you can is essential. Vitamin D strengthens our immune system so getting outside when you can is important. For dietary intake, boost immunity with fatty fish and if deficient you are recommended to take a daily Vitamin D3 supplement. As chronic stress and depression can weaken the immune system, which in turn makes our bodies more vulnerable to illness, it’s important to take part in activities which lower your stress levels, so make sure you have some fun this winter! There are, as always, many more nutritional additions or changes that may help you. These are only a snapshot. If you are unsure of how to change your eating habits, or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small. In the meantime do please check out our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Why not visit our YouTube Channel for more on keeping your health optimal. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed] Information checked & correct on 16th May 2018, December 2022.
GUT Health -Low FODMAPS for IBS
Gut Health Gut health support at 121 Dietitian: We provide specialist dietetic support for a range of gut health conditions. Explore our dedicated pages below, or scroll down to find out more about our approach. Irritable Bowel Syndrome (IBS) → Diverticular Disease & Diverticulitis → Are you struggling with ongoing gut health discomfort, especially during pregnancy? Hormonal changes and pressure on the digestive system can make digestive symptoms more noticeable during this time. You may experience abdominal pain, excess wind, bloating, stomach gurgling, acid reflux, constipation or diarrhoea. These symptoms can range from mild to severe and often interfere with your daily comfort and wellbeing. Even if you have been diagnosed with Coeliac disease, Ulcerative Colitis, Crohn’s disease, GERD (Gastroesophageal Reflux Disease), Hiatus Hernia or Irritable Bowel Syndrome (IBS), pregnancy can sometimes make symptoms harder to manage, even when you follow prescribed treatment. That is why a complete and tailored gut health approach is essential. By looking closely at your diet, lifestyle and digestion, we can identify what may be driving your symptoms. At 121 Dietitian, we provide expert guidance and personalised nutrition support to ease discomfort and improve gut health during pregnancy. Gut Health Support During Pregnancy and IBS If you are pregnant and suffering from Irritable Bowel Syndrome (IBS), it is important to take special care. Pregnancy can make your digestion more sensitive, which may cause IBS flare-ups to become more frequent or severe. During this time, having the right diet and proper guidance is essential to keep both you and your baby healthy. Gillian Killiner, Registered Dietitian, specialises in helping pregnant people manage IBS effectively. She creates safe and personalised nutrition plans designed to improve your health during pregnancy while reducing IBS symptoms and flare-ups. At 121 Dietitian, we offer tailored programmes such as the Low FODMAP Diet, which is known to reduce IBS symptoms. When followed under professional supervision, this diet can be safely adapted for pregnant women. If you experience worsening IBS symptoms during pregnancy, don’t wait to get help. Contact 121 Dietitian today for expert advice and a personalised, evidence-based plan. Our goal is to support your overall wellbeing so you can enjoy a healthy, comfortable pregnancy. Our GUT Health Programme…why pick us Many of our clients come to us feeling frustrated after exhausting numerous unsuccessful investigations. Others seek our help after years of avoiding certain food groups due to persistent gut symptoms, yet finding no relief. While avoiding certain foods is a common practice, if not done correctly it can quickly lead to deficiencies in essential macronutrients, vitamins, and minerals. Long-term food removal can result in feelings of lethargy, low energy, and depression and increase the risk of other unnecessary medical conditions. Furthermore, medications you may be taking for conditions such as acid reflux can further deplete your essential micronutrients when used over an extended period, creating a harmful cycle. Based on these findings, we at 121 Dietitian have developed various specialised GUT Health programs in Belfast to address these common, yet serious, concerns. We offer bespoke programs for each individual, the Low FODMAPS diet may be included to ensure that your symptoms are resolved and your health is optimised. Our Personalised Gut Health Programme To begin, you will complete our 121 Dietitian program, which involves filling out our 7-Day Food Diary and Diet Plan Questionnaire. We will then analyse this information to evaluate your complete nutritional status and overall health before your appointment. During a 60-minute consultation, we will discuss your macronutrient and micronutrient intake, as well as, if applicable, the Low FODMAPS diet to address your symptoms. Following this, a 4-8 week elimination diet will be provided, along with 24/7 email support. You will receive detailed, personalised nutritional advice, recipes, and shopping lists to help optimise your bowel health. Blood tests may be necessary to assess and address any potential nutrient deficiencies. A review appointment will be scheduled after 4-8 weeks to ensure your symptoms have improved. If needed, we will reintroduce eliminated foods and provide continued email support. All relevant literature is included, and we offer liaison and consulting letters to your GP and Consultant as part of our services. In 2021, we released 2 additional programs that compliment our original program. These include programs: Gut Health and Weight Loss Gut Health and Weight Gain These programs are designed to address common issues simultaneously, resulting in significant cost savings. We would love to assist you further so please do get in touch. If you are ready to make a booking hit the button below so your Gut symptoms can be a thing of the past. Book Now Online Gut Health Programmes We understand that many of you value the flexibility to work through a program at your own pace. That’s why we’ve introduced our brand-new “Invest in Your Health” series. This online, self-directed program is guided by Gillian Killiner, a renowned specialist registered dietitian with over 30 years of experience. The first program in this series focuses on Gut Health, offering expert advice and step-by-step strategies to help you manage and improve your gut health from the comfort of your own home. Take the first step towards better health today! Click below to learn more about the Gut Health Course Learn More
Programmes
Programmes | 121 Dietitian At 121 Dietitian, our bespoke nutrition programmes are designed to support individuals with complex dietary and health concerns. With over 30 years of experience, Gillian Killiner has developed structured programmes that aim to deliver meaningful results efficiently and effectively. Her team provides in-depth nutritional assessments, health checks and targeted treatments. In addition, we use specialist tools and evidence-based strategies to help optimise your health. Why Our Programmes Are Built to Get Results Many people find it frustrating to attend repeated appointments and receive only small pieces of information each time — when everything could have been covered in fewer, well-planned sessions. For example, you may attend one appointment only to be told you need to return multiple times. Six sessions later, you may have gained very little while juggling time off work and additional costs. However, having only a single appointment without follow-up can also be problematic. Specific advice often requires review and adjustment to ensure it’s working for you. Because of this, our programmes are structured to provide clarity, direction and measurable progress from the outset. As a result, we aim to reduce unnecessary repeat visits while still ensuring you have the right level of support at every stage. Ongoing Support Throughout Your Programme With our programmes, you are supported every step of the way rather than left to manage alone. You will receive bespoke plans, practical recipes and structured shopping lists. In addition, we may recommend blood testing or targeted supplements where appropriate. Importantly, our goal is to help you achieve meaningful progress within the first two appointments — without committing you to endless and costly sessions. How to Choose Your Programme To choose from our programmes, simply click on the programme title below that best matches your goals and symptoms for full details. Afterwards, you can book directly through our secure portal. If the area you are interested in is not listed, please contact us to discuss your individual needs. Programmes for Gut Health and Weight Goals Gut Health Programme Our world-renowned 6-week programme addresses both acute and long-term gastrointestinal concerns — including IBS, inflammation, intolerances, reflux and related symptoms. Weight Loss for Life Programme Our four-month programme provides personalised support and structured guidance from our expert dietitians — focused on sustainable weight loss and improving health and wellbeing. Gut Health and Weight Loss or Weight Gain Combi Programme Our two-in-one programme addresses gastrointestinal concerns while supporting healthy weight management — ideal for those navigating digestive issues alongside weight goals. Weight Loss for Life Plus Programme Our 12-month programme provides personalised dietetic support and expert guidance — addressing not only weight loss but your overall diet and long-term health. Programmes for Health Conditions & Performance Nutrition Plus Programme Our 8-week programme provides five hours of dedicated dietetic support – focused on your specific health concerns while optimising your diet, lifestyle and overall wellbeing. PCOS Programme Our 6-month programme provides four appointments and a minimum of six hours of personalised dietetic support – helping you manage PCOS through tailored advice addressing both symptoms and underlying lifestyle factors. Cancer Nutrition Programme Our 8-week programme provides five hours of personalised dietetic support – addressing cancer-related nutritional concerns while optimising your overall diet to support treatment and recovery. Diabetes Nutrition Programme Our 8-week programme provides five hours of dedicated dietetic support – helping individuals managing pre-diabetes or Type II diabetes develop a personalised plan for health and wellbeing. Sports Performance Programme Our 8-week programme provides five hours of personalised dietetic support – suitable for all levels, from recreational participants to competitive athletes, focusing on performance, resilience and overall health. Coeliac Disease Programme Our expert dietitians provide structured, personalised support – helping you manage your condition effectively with a tailored plan built around your individual needs. Fixing Metabolism Programme Our programme is designed to address symptoms such as fatigue, poor sleep, low mood and low energy – identifying and addressing the underlying factors that may be holding your health back. Paediatric Programme Personalised dietary support for children and teenagers aged 5 and above – helping families navigate food allergies, fussy eating, weight concerns, digestive issues and conditions such as coeliac disease. Also Available Recipes Whether you are a fussy eater, have intolerances, or follow a vegetarian or vegan diet, our recipes are created specifically to suit your needs. When you purchase one of our programmes, you receive tailored recipes designed to make healthy eating both practical and enjoyable. Online Courses Our self-paced online courses provide access to our expertise without the need for an appointment – ideal for those who wish to improve their diet and health independently. Our first course focuses on gut health.
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Gut Health & Low-FODMAP Nutrition Experts Do you enjoy your food but still struggle with gut symptoms, weight, or low energy? Are you eating a wide variety, yet something still doesn’t feel right? Ongoing digestive, hormonal, or metabolic symptoms are your body’s way of asking for support. A specialist registered dietitian can help you understand what’s happening and how to fix it. Contact us to learn more Book a secure online consultation Our Specialist Nutrition Programmes Metabolism & Energy Support This comprehensive programme, led by a specialist registered dietitian in Belfast, addresses fatigue, poor sleep, low mood, low energy, and metabolic symptoms. Rather than simply managing symptoms, we identify the root causes. Once identified, we use evidence-based guidance to restore balance. As a result, you gain sustainable progress and a structured plan for long-term health. Learn More About Metabolism & Energy Support Gut Health & Digestive Nutrition Our transformative gut health programmes, led by a specialist registered dietitian, relieve ongoing digestive symptoms and restore balance. In particular, we support reflux, IBS, IBD, SIBO, and diverticular disease. Through personalised plans and our dedicated Gut Health Course, we take a structured approach. Consequently, digestion improves and long-term wellbeing is restored. Learn More About Gut Health & Digestive Nutrition Gut Health-Led Weight Management We know gut issues can prevent weight loss or healthy weight gain. That’s why we help you resolve underlying gut imbalances with the support of a specialist registered dietitian in Belfast, enabling sustainable weight change while improving overall wellbeing. Instead of focusing solely on weight, we begin with digestion. In doing so, progress becomes evidence-based, practical, and sustainable without restrictive dieting – fixing both your gut and weight. Learn More About Gut Health-Led Weight Management Personalised Dietetic Assessment & Treatment This focused package provides five hours of dedicated support from a specialist registered dietitian. Initially, we assess your health and identify key risks. Following this, we create a personalised plan tailored to prevention, optimisation, or performance. As a result, you receive clear, targeted guidance aligned with your goals. Learn More About Personalised Dietetic Assessment & Treatment Sustainable Weight Loss Programme Our specialist registered dietitians use the latest evidence-based research to support safe, sustainable weight loss. Rather than relying on quick fixes, the programme prioritises long-term behaviour change and metabolic health. Furthermore, each plan includes tailored dietary guidance. Therefore, your progress is structured, realistic, and built for lasting success. Learn More About Sustainable Weight Loss Programme Diabetes & Blood Sugar Nutrition This personalised programme, delivered by a specialist registered dietitian in Belfast, supports people with pre-diabetes or type 2 diabetes and goes beyond basic management. To begin with, we conduct a comprehensive dietary and blood marker review. Thereafter, structured support is provided to optimise blood sugar control. As a result, the focus shifts to sustainable, long-term health. Learn More About Diabetes & Blood Sugar Nutrition Sports Nutrition & Performance This programme includes five hours of total support with a registered dietitian specialising in sports nutrition. First, we assess your training demands and nutritional needs. Subsequently, we deliver tailored guidance to enhance performance and recovery. Consequently, your nutrition strategy supports both athletic wellbeing and long-term health. Learn More About Sports Nutrition & Performance Specialist Cancer Nutrition Support This personalised nutrition programme, delivered by a specialist registered dietitian in Belfast, supports people living with or recovering from cancer. To begin with, we assess your dietary needs and treatment-related concerns. Thereafter, a tailored plan supports strength, recovery, and quality of life. Ultimately, nutrition becomes a structured part of care at every stage. Learn More About Specialist Cancer Nutrition Support Book a secure online consultation 30+ years of experience About 121 Dietitian –Gillian Killiner specialist registered Dietitian Gillian Killiner is a specialist registered dietitian in Belfast with over 30 years of experience delivering personalised, evidence-based nutrition support to individuals and organisations across the UK. After spending 12 years as a specialist dietitian within the NHS, she recognised a clear gap in care — namely, the need for detailed, bespoke dietary advice that addresses real-life health challenges. At the same time, she identified growing demand for structured nutrition services to improve staff health, performance, and wellbeing within the corporate sector. As a result, 121 Dietitian was established in 2008 to deliver expert care beyond the traditional clinical setting, combining clinical rigour with practical, real-world nutrition guidance. Hormonal imbalances GUT health Preparation and surgical recovery Disordered eating Resistant weight loss Weight gain Sports nutrition Learn More about Gillian Gut Health Course Led by a specialist registered Dietitian https://vimeo.com/1212693069?share=copy&fl=sv&fe=ci If you’ve been struggling with ongoing gut symptoms such as bloating, wind, constipation, diarrhoea, abdominal pain, or fatigue – often despite GP appointments or normal test results – the 121 Dietitian Gut Health Course is designed to help you get your gut back on track. This is not a quick fix or generic gut cleanse. It is a successful evidence-based, dietitian-led programme that focuses on identifying and addressing the root causes of digestive symptoms, so improvements last for good. People see positive changes in comfort, bloating, bowel regularity, and energy in as little as 10 days. Through clear, step-by-step modules, expert video guidance, and practical nutrition advice, you’ll receive trusted, five-star specialist dietetic guidance normally given in clinic – with the tools to keep your gut settled and working well for the long-term. For full programme details, visit the Gut Health Course page and scroll down to subscribe for your free Goal-Setting Gut Health Guide. Learn More TESTIMONIALS See Reviews From Our Clients Thank you to gillian from 121 Dietitian for the care and attention you gave me having ibs for 20 years it’s been so good that someone listened and was able to gave me the help I have needed for so long it was worth all the change thank you for this. Dorothy Haveron So happy with the results, I would definitely recommend Gillian, after taking her advice and sticking to her plan I have no more bloating and have lost weight and feeling better in general.