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
Nutrition Plus
https://www.youtube.com/watch?v=aW5aBLxYdxg The 121 Dietitian Nutrition Plus Program To get started we recommend a quick listen to our podcast above then complete our pre-appointment forms. This allows for us to understand your request and not have to spend time at your appointment collecting this information saving time and money! To access the questionnaire and food diary to complete, please click here to join our secure portal. This is where we will liase and you will receive any written information, recipes, etc. Our Practice Better portal is available on your desktop or on your phone via an app and is required by law and compatible with GDPR. How to proceed: Go to the app and scroll to select the Nutrition Plus programme and then complete the pre-consultation lifestyle questionnaire and 7-day diet food diary. If you wish you can go ahead and request a date and time in the portal straight away. Or if you are not sure we will book you a suitable appointment for you based on checking your completed forms. An appointment will be arranged for you to discuss your details in depth and provide suitable advice and solutions-this will be for 1 hour with a Specialist Dietitian. This can be online via the portal or face-to-face in our Kingsbridge Maypole Holywood Clinic. A tailor-made dietary plan and personalised programme will be created for you within two to three days by your Dietitian and sent to you via the portal – this can take 2-3 hours of dietetic time to write up your intial program and includes a detailed nutrition plan, recipes and shopping list etc. For completeness and one of the many reasons why we stand head and shoulders above other services – we request blood tests to ensure you are optimised nutritionally and monitored correctly. These blood tests recommendations will be provided in the post consultation write-up. Supplements may be recommended also. This programme includes a 30-minute follow-up appointment to ensure all is going as per the plan and to check the need for changes with supplements This review is usually 6-8 weeks after your initial appointment. Further advice and guidance are included to ensure the changes are achievable and enjoyable. Written advice is again provided after your appointment. Book Now Summary of the Nutrition Plus In summary, you receive 5 hours of Dietetic time in total. This provides a comprehensive assessment a one hour appointment, detailed written programme included with this is a 30-minute follow-up appointment with monitoring and advice during this programme duration. The 2 appointments are so expertly put together you will not need to come back for endless appointments! Not unless you really want to! Perfect for concerns including; high blood pressure, heart disease, thyroid conditions, liver, renal, cholesterol-lowering, cancer – fatigue/weight gain, weight-gain after illness, hormonal imbalance, pre-weight loss surgery preparation ….More than one significant medical concern or condition that impact on the nutritional advice within this package will be charged depending on additional time incurred. We have other Programs available that may suit you better…. click on our packages tab above to see more. Gut Health Issues and IBS can be treated with a specialist program, you can read more about this on the following link: Low FODMAP programme Book Now
Belfast Business Award
Belfast Business Awards In 2010, 121 Dietitian received the award for ‘Highly Commended – Best Innovative Use of IT’ at the Belfast Business Awards ceremony. This recognition highlighted the innovative approach taken within the practice and the commitment to using technology to enhance nutrition services. As a result, the award reflected both forward thinking and professional excellence. The Best of Belfast Business Awards celebrate the valuable contributions organisations make across the city. Each year, the event brings together leading businesses to recognise achievement, innovation, and dedication within Northern Ireland’s capital. At the 2010 ceremony, judges presented 18 awards in recognition of the excellent work delivered by firms across Belfast. Consequently, the evening showcased the strength and diversity of the local business community. Belfast City Council’s Director of Development, John McGrillen, paid tribute to both winners and shortlisted organisations, stating: “The Belfast business world has many success stories to celebrate, and the Belfast Business Awards honour these – making the event one of the highlights of the city’s social calendar.” This acknowledgement remains an important milestone in the growth and development of 121 Dietitian. Furthermore, it reflects the commitment to innovation and high standards that continue to shape the service today.
Irritable Bowel Syndrome
Irritable Bowel Syndrome Understanding Irritable Bowel Syndrome & Gut Health Irritable Bowel Syndrome (IBS) is one of the most common digestive conditions affecting gut health. People living with Irritable Bowel Syndrome often experience symptoms such as abdominal pain, bloating, wind, constipation, or diarrhoea. These symptoms can come and go, but over time they may begin to interfere with everyday life. Your gut contains trillions of tiny living organisms, including bacteria, viruses, and fungi. Together, they form what is known as the gut microbiome. When this microbiome is balanced, it plays a vital role in keeping your digestive system and overall health functioning properly. A healthy gut microbiome can: Help digest food efficiently Support the absorption of important nutrients Strengthen the immune system Support heart and brain health However, when this balance becomes disturbed, digestive symptoms and conditions such as Irritable Bowel Syndrome may begin to develop. What can trigger irritable bowel syndrome? There are several factors that may contribute to the development or worsening of Irritable Bowel Syndrome. Firstly, diet plays a major role in gut health. Diets high in fried foods, heavily processed foods, excess sugar, or artificial additives may disrupt the balance of bacteria in the gut. In addition, not drinking enough water or consuming too little fibre can affect digestion and bowel function. Secondly, stress and lifestyle habits can have a strong impact on digestive health. When the body is under prolonged stress, the digestive system can become either overactive or sluggish. As a result, symptoms such as cramping, diarrhoea, or constipation may occur more frequently. Other contributing factors may include: Poor sleep Lack of physical activity Long periods of sitting Eating too quickly Irregular meal times In some cases, medications such as antibiotics or frequent painkillers can also disturb the gut microbiome. This disruption may lead to bloating, gas, indigestion, or worsening symptoms of Irritable Bowel Syndrome. Other Digestive Conditions Linked to Gut Health While Irritable Bowel Syndrome is very common, other digestive conditions may also affect gut health. These may include: Inflammatory Bowel Disease (IBD)Conditions such as Crohn’s disease and Ulcerative Colitis cause inflammation in the digestive tract and may lead to symptoms such as pain, fatigue, and digestive difficulties. SIBO (Small Intestinal Bacterial Overgrowth)This occurs when excessive bacteria grow in the small intestine, often causing bloating, gas, and digestive discomfort. GastritisInflammation of the stomach lining, sometimes caused by infections such as Helicobacter pylori. Reflux (Acid Reflux)A burning sensation in the chest caused when stomach acid moves back into the oesophagus. Diverticular DiseaseSmall pouches can form in the walls of the intestines and may lead to pain or inflammation. Digestive health can also affect other parts of the body. Increasing research suggests that gut health may influence energy levels, sleep, mood, and overall wellbeing. Living with Irritable Bowel Syndrome For many people, symptoms of Irritable Bowel Syndrome may begin mildly and come and go. However, over time they can become more persistent and disruptive. People living with IBS may experience: Ongoing bloating Abdominal pain or discomfort Diarrhoea or constipation Excess wind Food intolerances Fatigue These symptoms can sometimes leave individuals feeling frustrated, isolated, or unsure about what foods are safe to eat. Fortunately, with the right nutritional support and guidance, Irritable Bowel Syndrome symptoms can often be significantly improved. How 121 Dietitian Supports Irritable Bowel Syndrome At 121 Dietitian, we support people living with Irritable Bowel Syndrome through structured nutrition programmes designed to improve gut health. One of the most effective approaches used in the clinic is the Low FODMAP diet, a scientifically developed strategy for managing IBS symptoms. FODMAPs are certain types of carbohydrates found in many everyday foods. For people with Irritable Bowel Syndrome, these carbohydrates may not be fully absorbed during digestion. As a result, they can ferment in the gut and cause symptoms such as bloating, gas, abdominal pain, and diarrhoea. Through a structured programme, we help identify which foods may be triggering symptoms while ensuring your diet remains balanced and sustainable. Specialist IBS Support with Gillian Killiner Gillian Killiner (BSc Hons, MSc, RD) is a specialist dietitian with extensive experience supporting people with Irritable Bowel Syndrome and digestive health concerns. She is the only private dietitian in Northern Ireland trained by King’s College London to deliver the Low FODMAP diet, a clinically proven approach for managing IBS symptoms. Gillian has been successfully using this approach since 2011. Research shows that the Low FODMAP diet improves symptoms for around 75% of people with Irritable Bowel Syndrome worldwide. At 121 Dietitian Belfast, many patients experience significant improvement within a structured programme. Learn more Our Gut Health Programme Our Gut Health Programme provides structured support for people experiencing symptoms of Irritable Bowel Syndrome and other digestive conditions. The programme begins with: A detailed health questionnaire A 7-day food diary A 60-minute consultation During this consultation, we review your diet, lifestyle, and symptoms to create a personalised plan. Over the following weeks, you receive: Guidance on the Low FODMAP diet Practical recipes and meal ideas A structured shopping list Ongoing professional support During the programme, certain foods are temporarily reduced and then gradually reintroduced. This helps identify which foods may be contributing to symptoms of Irritable Bowel Syndrome. Many patients report noticeable improvement in symptoms within a relatively short period of time. Book now Gut Health and Weight support Digestive issues such as Irritable Bowel Syndrome can sometimes affect weight management. Ongoing digestive discomfort, food intolerances, or bloating may make it difficult to lose or gain weight in a healthy way. For this reason, 121 Dietitian offers a Gut Health and Weight Combination Programme designed to support both digestive health and weight management. Book now Online Gut Health Programmes For individuals who prefer a flexible option, we also offer online gut health programmes that can be completed from home. The “Invest in Your Health” series allows you to learn about digestive health and take practical steps to improve symptoms associated with Irritable Bowel Syndrome at your own pace. The programme includes: Easy-to-follow lessons Practical guides and resources
Weight Loss
Weight Loss Programmes Struggling with your weight and ready for a lasting change? At 121 Dietitian, our expert-led weight loss programs are designed specifically for you. With 30 years of specialist experience, Gillian Killiner RD helps you address not just your weight, but also the wider health risks linked to carrying excess weight. Why lose weight with 121 Dietitian? Carrying excess weight increases your risk of: Heart disease High blood pressure Type 2 diabetes High cholesterol Hormonal imbalances (e.g. PCOS) Infertility Depression and anxiety Gut health issues Certain cancers The good news? These risks can be reduced – and often reversed – with personalised nutrition and lifestyle support from a specialist registered Dietitian. Why our programmes are different Forget fad diets and quick fixes. They don’t work – and worse, they can damage your long-term health. At 121 Dietitian, we: Use evidence-based strategies tailored to you Consider your food preferences, cooking ability, health status, and goals Provide support that’s realistic, sustainable and enjoyable Offer expert advice based on decades of clinical experience Our clients regularly report improvements in energy, sleep, digestion, mood, and – most importantly – achievable and lasting weight loss. Read our Google Reviews and visit us on Instagram for real-life success stories. is this you? You’re likely a great candidate for our program if you: Are over 40 Are carrying excess weight Have high blood pressure, diabetes, or high cholesterol Smoke or have a family history of heart disease Are using GLP-1 medications (Ozempic, Mounjaro, Wegovy) We specialise in helping people with complex needs or long-term health conditions feel in control again. what you’ll receive Each weight loss package includes: One-to-one support with Gillian Killiner RD Fully personalised nutrition plan Recipes and shopping lists Evidence-based behaviour change techniques Exercise and activity guidance Supplement and blood test advice (if required) Ongoing accountability and motivation We offer 4-month, 6-month, and 12-month packages. We’ll help you choose the right one based on your weight loss goals and health needs. Need more support? We can arrange that too! On Ozempic, Mounjaro, or Wegovy? We offer tailored nutrition support to maximise the benefits of GLP-1 medications while protecting your lean muscle, supporting your metabolism, and reducing side effects. Check your BMI today Use our BMI Calculator to find out where you stand and what your healthy weight range should be. need help choosing the right plan? Book a discovery call or send us a message – we’re happy to guide you with no pressure. You deserve to feel your best, and we’re here to make that happen. Read our latest client testimonials to see the life-changing impact of our support. Weight Loss for Life Programme If you are struggling with your weight and want a structured, supportive approach to lasting change, our Weight Loss for Life Programme is designed for you. We focus on sustainable weight management rather than quick fixes. Our goal is to help you achieve long-term results that fit your lifestyle. How This Weight Management Programme Works Firstly, you complete our online pre-assessment questionnaire and 7-day food and fluid diary. This captures important information about your current habits, challenges and goals. Your Dietitian reviews this before your appointment so they fully understand how best to support you. Next, we arrange a 1-hour initial consultation online or in clinic. During this session, we review your forms, discuss your health and lifestyle, and agree a bespoke plan together. If required, we measure your body weight, BMI, body fat percentage, total body water and waist-to-hip ratio. We then monitor these measurements throughout your programme. You can purchase a handy tape measure if needed. We also provide body composition scales. You attend three further consultations over four months. In addition, your Dietitian supports you between appointments through portal updates. We include education and behaviour change strategies that support long-term weight management and psychological wellbeing. You receive menu plans, recipes, snack lists, a weight loss chart and practical “temptation stoppers” tailored to your lifestyle. These tools help you restructure your eating habits for life. Fitness is integral to the plan. Where appropriate, we can arrange additional support with a fitness trainer. Finally, say no to yo-yo dieting. If your weight has fluctuated significantly in the past, our nutrient-dense approach improves satiety and stability. Book now Weight Loss for Life PLUS Programme If you require longer-term support to manage your weight and create lasting change, the Weight Loss for Life PLUS Programme provides extended guidance over 12 months. This option offers additional structure, accountability and ongoing professional support. How This Weight Management Programme Works Firstly, you complete our online pre-assessment questionnaire and 7-day food and fluid diary through our Practice Better Portal. Your Dietitian reviews this information before your consultation. During your 1-hour initial consultation, we explore your current lifestyle in detail and design a personalised plan together. If required, we measure your body weight, BMI, body fat percentage, total body water and waist-to-hip ratio. We then monitor these measurements throughout your programme. You can purchase a handy tape measure if needed. We also provide body composition scales. You attend five further consultations over 12 months. In addition, you receive portal updates, education and behavioural support to ensure long-term weight management success. We include education and behaviour change strategies that support long-term weight management and psychological wellbeing. You receive menu plans, recipes, snack lists, a weight loss chart and practical “temptation stoppers” tailored to your lifestyle. These tools help you restructure your eating habits for life. Fitness is integral to the plan. Where appropriate, we can arrange additional support with a fitness trainer. Finally, say no to yo-yo dieting. If your weight has fluctuated significantly in the past, our nutrient-dense approach improves satiety and stability. Book now Vegan Weight Loss for Life Programme For those following a plant-based diet, we also offer a dedicated Vegan Weight Loss for Life Programme. This provides the same expert, personalised dietetic support as our standard programme, tailored specifically to a vegan lifestyle. To find out more, get
121 Dietitian now on Blogger
Hi, I am Gillian Killiner 121 Dietitian blogger, a wife and mum with 3 Children. My wonderful life revolves around my career as a Dietitian and with this comes the fascination with food! It impacts on mine and my family’s daily lives! My kids come home each week with a story about proteins, energy, ‘Yuk Don……ds’ as they like to call it, other kids lunch box content, teacher’s messages…. In fact our every waking moments revolve around food, we love it soooo much! I wondered if that was the case for anyone else? Please follow me on my journey as the 121 Dietitian Blogger Instagram Facebook Youtube X-twitter Linkedin