Dietitian Advice | 121 Blogs | Gillian Killiner Advice

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Up to 75% of women will experience premenstrual syndrome (PMS) at some point in their reproductive years. Symptoms of PMS include mood swings, exhaustion, bloating, and cravings. As a specialised dietitian, I have personally witnessed the transformative power of nutrition in lowering PMS symptoms and enhancing quality of life.

It is commonly believed that avoiding foods and drinks like fat, chocolate, processed sugars, caffeine, fizzy minerals, and alcohol can make symptoms worse for those who consume them. Depending on your symptoms, health, and dietary habits, this may be beneficial. However, did you know that there are a variety of foods that are simple to include in your diet? These foods are not only perfect for people with PMS, but everyone can benefit from them!

Irritable Bowel Syndrome (IBS)- everything you need to know..

Struggling with bloating, cramps, or unpredictable bowels? You might be one of the millions affected by Irritable Bowel Syndrome (IBS). In this blog, expert Dietitian Gillian Killiner explains the causes, symptoms, and evidence-based strategies to manage IBS — including how personalised nutrition and lifestyle changes can help you take control of your gut health.

Natural Alternatives to Weight Management: A Dietitian’s Perspective on the Ozempic Trend

Are injectable medications like Ozempic the only answer to weight management? As recently featured in The Independent, I’ve shared insights on natural alternatives to help manage weight and appetite effectively—without relying on medication.

Discover how simple changes, such as a protein-rich diet, fibre-filled meals, regular exercise, stress management, and quality sleep, can naturally reduce cravings and enhance your overall health.

Ready to learn more? Explore my full guide on natural, sustainable approaches to weight management today.

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How Your Digestive Health May Impact Alzheimer’s Disease Risk

Discover the fascinating link between your gut health and cognitive function from award-winning UK dietitian Gillian Killiner. Drawing from 30 years of clinical experience and groundbreaking research, learn how specific gut bacteria influence brain health and may help prevent Alzheimer’s disease. From beneficial bacterial strains to practical dietary strategies, this evidence-based guide reveals how to support your cognitive wellness through gut health. Featuring real client success stories and actionable steps you can take today. Book your consultation at 121 Dietitian’s Hollywood clinic or online to start your journey toward optimal brain health through personalised nutrition.

The Hidden Link Between Gut Health and Micronutrient Deficiencies in Diabetes: How to Improve Blood Sugar Control Naturally

Explore the vital link between gut health and diabetes. Learn how your gut microbiome impacts nutrient absorption and blood sugar control with expert tips from 121 Dietitian.

Choosing the Right Health Professional – A Guide to Ensuring Effective, Evidence-Based Care

In today’s world, the vast number of health and wellness services available can make it difficult to find the right professional for your needs.

Diverse protein-rich foods arranged on a wooden surface, showing healthy protein choices recommended by UK 121Dietitian Gillian Killiner RD

The Importance of Protein for Health

Protein is one of the most essential nutrients your body needs to function optimally.

The Role of Hydration in Maintaining a Healthy Gut

The Role of Hydration in Maintaining a Healthy Gut While we often focus on diet

Start the New Year with Sustainable Health and Dietary Changes.

Start the New Year with Sustainable Health and Dietary Changes As we welcome the new

How Gut Health Affects Your Immune System

How Gut Health Affects Your Immune System As someone with 30 years of experience in

Gut Health Vitamins – Nourishing Your Digestive System from the Inside Out

Gut Health Vitamins: Nourishing Your Digestive System from the Inside Out Your gut is like

Gut Health Tests

Gut Health Tests: Understanding Your Digestive System Your body is a complex machine working hard

Gut Health Drinks: Sipping Your Way to a Healthier Digestive System

Gut Health Drinks: Sipping Your Way to a Healthier Digestive System “Gut Health” drinks have

Gut Health Supplements: A Comprehensive Guide

Gut Health Supplements: A Comprehensive Guide It’s everywhere! Thankfully the importance of gut health has

14 Ways to Reduce Bloating Naturally

14 Ways to Reduce Bloating Naturally Bloating is a common digestive issue that can leave

9 Worst Foods for Gut Health

9 Worst Foods for Gut Health Not many people reaslse that our gut health plays

FODMAP Reintroduction: A Comprehensive Guide

FODMAP Reintroduction: A Comprehensive Guide If you’ve been following a low FODMAP diet to manage

diversity diet, the benefits of varied eating

Diversity Diet – Exploring the Benefits of Varied Eating

Diversity Diet – Exploring the Benefits of Varied Eating At 121 Dietitian, our days are

Does Celery Juice Help with Bloating?

Does Celery Juice Help with Bloating? Bloating can be an uncomfortable and sometimes painful experience.

Are Eggs Good for Gut Health

Are Eggs Good for Gut Health? Eggs have long been a staple in many diets

The Role of a Gastro Nutritionist

The Role of a Gastro Nutritionist Your Partner in Digestive Health and Wellness In the

Discovering the Power of a Gut Health Clinic

Discovering the Power of a Gut Health Clinic Your Path to Digestive Wellness with a

The Truth About Gluten – Separating Fact from Fiction

The Truth About Gluten – Separating Fact from Fiction Gluten has emerged as a contentious

Understanding SIBO and the Role of a SIBO Dietitian

Understanding SIBO and the Role of a SIBO Dietitian Your Guide to Digestive Wellness Small

The Role of Plant-Based Diets in Promoting a Healthy Gut

The Role of Plant-Based Diets in Promoting a Healthy Gut In recent years, the connection

Waist to hip ratio

Understanding Your Waist-to-Hip Ratio – A Key Indicator of Gut Health We are always looking

Histamine Intolerance: A comprehensive Guide

Histamine Intolerance: A Guide to Finding Relief If you have histamine intolerance. From persistent migraines

An IBS Flare? How to manage symptoms

Navigating IBS Flare-Ups With Compassion Living with Irritable Bowel Syndrome (IBS) can feel like a

Women’s Hormones and Gut Health: The Crucial Connection

Understanding how women’s hormones and gut health are connected is important for overall well-being. As

Exploring the Zoe App Program the Pros and Cons

Exploring the Zoe App Program – the pros and cons In the era of digital

Gut Health Test UK

Gut Health Tests in the UK: A Comprehensive Guide As a specialist gut dietitian, I’ve

Low FODMAP Diet Plans – limitations for Irritable Bowel Syndrome

Relying solely on Low FODMAP meal plans from the internet may not be the panacea for all IBS sufferers

Gallbladder Hospital Admissions Surge: Insights from a Specialist Gut Dietitian

There has been a concerning surge in hospital admissions related to gallbladder issues. As a Specialist Gut Dietitian with expertise in chronic health conditions, I find it imperative to shed light on this growing health concern

Revolutionizing Gamer Health: A Guide to Gastrointestinal Wellness Through Diet and Lifestyle

Gamers, Listen up! It’s time to level up your health game..Gillian Killiner is on a mission

Traditional Foods for Easter and Their Meanings

Traditional Foods for Easter and their meanings

crossroads of healthy and unhealthy food

Expanding Diet Variety: How a Dietitian Can Transform Your Health

Expanding Diet Variety: How a Dietitian Can Transform Your Health Introduction As a consulting dietitian,

Unlocking Female Wellness: A Comprehensive Guide by Gillian Killiner, Specialist Dietitian

Welcome to Women’s Health Day On Friday 8th March, we celebrate womanhood and the importance

Optimizing Emotional Health Through Diet

Discover how focusing on diet and gut health can transform negative emotions into positivity and vitality.

The Heart Healthy Power of Antioxidants

Celebrate Valentine’s Day by learning about the importance of antioxidants for heart health! Gillian Killiner, a specialist dietitian, sheds light on how these powerful compounds can keep your heart strong and vibrant.

How Gillian Killiner, Specialist GI Dietitian, Transforms Digestive Health

Gillian Killiner RD, a renowned Specialist GI Dietitian and the founder of 121 Dietitian, is

How to Improve Gut Health in the UK

Understanding Gut Health Gut health is a very common concern that Gillian Killiner, our 121

Meet the 121 Dietitian Team

121 Dietitian provides a full Private Dietetic Service across the UK, Northern Ireland and worldwide. Founder Gillian Killiner is the Lead Dietitian supported by the following specialist team.

Diet and Eyesight :The Vital Connection

Today, I am going to explore a topic that’s often overlooked: the relationship between Diet

Health and Happiness for 2024

A New Year to rethink… Hi to you all Firstly I wish to thank you

Diverticular Disease – what you need to know

What is Diverticular Disease and Diverticulitis Essential Dietary Guidelines for Diverticulitis Management Managing diverticulitis with

Fix Your Gut, Fix Your Blood Pressure: The Gut-BP Connection

Fix Your Gut, Fix Your Blood Pressure: The Gut-BP Connection Did you know that your

Eating Well on a Budget: 5 Nutrient-Rich Hacks for Optimal Health Redesign

Eating Well on a Budget: 5 Nutrient-Rich Hacks for Optimal Health Eating on a budget.

Finding the Right Nutritionist Near You: A Guide to 121 Dietitian

Gillian Killiner 121 Dietitian

Abdominal Weight – Belly Fat: Top Tips to a Healthier You!

Why Abdominal Weight Matters Abdominal weight or also known as belly fat, beer belly, jelly

Halloween Healthy Treats: A Ghoulish Feast

Halloween Healthy Treats….Boo! Halloween is just around the corner, and it’s time to spookify your

Unlocking the Secrets of Perimenopause and Beyond with Diet and Nutrition

Discover expert insights from renowned Dietitian Gillian Killiner. Learn how diet and nutrition empower women

Celebrating World Porridge Day: A Nutritional Delight! 🥣

Porridge – We Love Ya!… Porridge, the ultimate comfort food, is deservedly taking the spotlight

Understanding Nutritional Labels: A Comprehensive Guide

Nutritional labels on food products are often dense with information, often eligible in tiny writing

OSTEOPOROSIS – PREVENT AND REVERSE with DIET & LIFESTYLE TOP TIPS

Reverse Osteoporosis Through Diet Osteoporosis is a silent but prevalent disease that affects millions of

Constipation Relief

5 Evidence-Based Constipation Home Remedies by a Registered Dietitian Constipation is a common issue that

How to Lose Weight for Good

Effective Fat Loss Tips and Advice Introduction Hey everyone, this is the month to lose

The Mediterranean Diet: Why It’s the Ultimate Choice for Healthy Living

Is your diet Mediterranean? The Mediterranean diet, renowned for its numerous health benefits, is considered

The Power of Personalised Nutrition: Unlocking Optimal Health

Discover how personalised nutrition can transform your health. Learn about the unique approach that combines

Reflecting on My Time as a Haematology Dietitian

As a Registered Dietitian, my 26-year amazing career has been filled with incredible experiences in

Weight Loss – are you struggling?

The Complexities of Weight Loss: Hormonal, Stress-related, Dietary, and Exercise Factors In the quest for

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