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Welcome To 121dietitian 121 DietitianYour Nutrition Experts Achieve your wellness goals with personalized guidance, expert support, and sustainable habits for a healthier, happier you. Find out how we can help 30+ Years of experience 30+ Years of experience About Us Gillian Killiner – About 121 Dietitian UK leading Dietitian Gillian Killiner provides tailored nutritional advice and services to clients and the corporate sector. In 2008, after 12 years in the NHS as a specialist Dietitian, Gillian realised there was a need to offer patients detailed bespoke dietary advice, and offer businesses a way to improve staff health and well-being. 121 Dietitian was born. Hormonal imbalances GUT health Disordered eating Resistant weight loss Weight gain Sports nutrition Learn More Our Services We have created the best Personalised programmes for you… Click to Book Today Gut Health & Weight Loss Our aim is to help you fix your gut symptoms so you can go on to achieve your weight loss goals while also improving your overall health and wellbeing. If it is weight gain you need we do this too… Weight loss for life Our expert dietitians use the latest research to help you achieve your weight loss goals safely and effectively, whilst also improving your overall health and well-being through tailored dietary advice… Cancer Nutrition Our highly skilled Specialist Dietitian will carefully assess your dietary requirements, address any concerns, and develop a tailored plan to support your health…. Fixing Metabolism A deep dive program designed to address fatigue, feeling cold, poor sleep, low mood, low energy, and low metabolic symptoms. It also tackles your ongoing weight concerns. Taster Plus A total of five hours of dedicated Dietetic time, we’ll work closely with you to develop a plan that addresses your unique needs and goals for prevention or optimisation…. Diabetes nutrition Tailored to meet your individual needs, extending beyond the management of pre or type 2 diabetes. This program involves checking bloods, provding continuous dietary support to optimise your health outcomes…. Sports Performance You will receive five hours of dietetic time with one of our team of experts. Our specialist will provide tailored nutritional guidance to enhance your athletic performance and overall well-being.. Gut Health We offer a wide range of programs to ensure the resolution of your unpleasant symptoms check out our new GUT COURSE!! All optimize your overall gut health and wellbeing. Reflux, Diverticular, IBS, IBD, SIBO…. Introduction Gut Health If you’ve been dealing with stubborn gut issues like, wind, bloating, constipation, diarrhoea, pain and fatigue, even after tests and doctors’ visits, our new 121Dietitian Gut Health Program is here to help. This isn’t just another quick fix—it’s a proven, expert-led solution. Through self-paced modules, video tutorials, and personalised guidance, you’ll regain control over your digestive health in just 10 days. See more details on our GUT HEALTH COURSE page and scroll to subscribe for the Goal Setting Freebie. Learn More Invest in Your Health Series We are excited to announce our new “Invest in Your Health Series” – a range of online programs designed to support you in taking control of your health. These programs offer expert guidance on key areas like gut health, blood sugar management, and overall wellness, helping you achieve sustainable results. Watch the accompanying video where Gillian explains more about the series and how these programs can transform your health journey. Learn More We provide services for you Gut Health Programme Show More Taster Plus Programme Show More Weight Loss For Life Programme Show More Gut Health & Weight Programme Show More Sports Nutrition Show More Cancer Nutrition Show More Diabetes Nutrition Show More Fixing Metabolism Show More Our Partners 121 Dietitian is proud to have been published in Suffer from IBS?We Can Change Your Life! Up to 95% success rate Get in touch to learn how we can support you with the new low FODMAPs diet get in touch Success Stories 30+ Years Experience Helped 1000’s of clients One to one or online 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. Thank you so much Gillian I really appreciate all your help. Veisha Evans I would highly recommend Gillian. Her advice and guidance has been a game changer for me. With so much conflicting and confusing advice on healthy eating, using a professional nutritionalist is a must. Jay Rafferty Read all of our reviews
What to Eat (and Avoid) If You Have Leaky Gut
Leaky gut, or “increased intestinal permeability”, is a condition in which the walls of your intestines become loose. This allows harmful substances like bacteria, toxins, and undigested food to leak into the bloodstream. Though it is not officially recognised as a medical diagnosis, many researchers and practitioners believe it plays a role in several health issues. Conditions like coeliac disease and type 1 diabetes are often linked with leaky gut. One major cause is an increase in a protein called zonulin, which can weaken the tight junctions in the intestinal lining. Gluten, commonly found in wheat, can also trigger this condition in some people—especially those with gluten sensitivity or coeliac disease. Taking nonsteroidal anti-inflammatory drugs (NSAIDs) like aspirin and ibuprofen for long periods can damage the gut lining as well. Another factor is a low level of healthy gut bacteria, a condition known as gut dysbiosis. To help manage or reduce symptoms of leaky gut, many experts suggest avoiding processed foods, and eating more gut-friendly foods such as fibre-rich vegetables, fermented foods, and healthy fats. A balanced diet along with good lifestyle habits may help improve overall digestive health. However, there are times that this advice is not enough or just not working, and further help is required. Gillian Killiner RD is an expert Gut Specialist Dietitian who will help you address your gut health. Benefits of a Leaky Gut Diet A leaky gut diet is designed to support and heal the gut by focusing on nutrient-rich foods that help repair the intestinal lining while avoiding foods that can cause irritation or worsen symptoms. The primary goal of this diet is to ease digestive discomfort, reduce inflammation inside the intestines, and restore the natural balance of the gut microbiome — the community of good bacteria that plays a crucial role in digestion and immune health. Research shows that following a leaky gut diet can provide several important benefits: Beyond digestive health, the leaky gut diet may also ease symptoms linked to autoimmune diseases and chronic inflammation. This is because leaky gut can trigger the immune system to overreact, leading to problems like allergies, joint pain, and skin issues. Improving gut health programme provide information spend healthy life through diet may reduce these wider health problems. Key nutritional components in the leaky gut diet include: How Long Should You Follow a Leaky Gut Diet? The duration depends on individual needs and the severity of gut damage. Some people may only need to follow the diet temporarily, often for a few weeks to a few months, to allow their gut lining to heal and symptoms to improve. During this time, removing irritants like processed foods, sugar, and artificial additives is key. For those with chronic conditions such as autoimmune diseases or long-term digestive issues, maintaining a leaky gut diet long-term can help prevent flare-ups and keep symptoms under control. A permanent lifestyle change may be necessary to maintain gut health and overall well-being. It’s important to remember that healing the gut takes time and patience. Combining the diet with other healthy habits, such as managing stress, getting enough sleep, and regular exercise, can improve results. Consulting with a healthcare professional or dietitian is recommended to tailor the diet to your specific needs and ensure balanced nutrition. Heal Your Gut with These Simple, Natural Foods Leaky gut, also known as increased intestinal permeability, happens when the lining of the gut becomes damaged. This allows harmful substances like toxins and undigested food to pass into the bloodstream, causing inflammation and other health issues. To support the healing process, it’s important to focus on eating natural, gut-friendly foods and avoid those that cause further harm. 1. Natural, Whole Foods Start by choosing foods in their natural form—those that are fresh and not heavily processed. These include: Avoid processed and packaged foods such as crisps, frozen pizza, cakes, sugary cereals, and artificial sweeteners. These often contain additives, preservatives, and unhealthy fats that can damage the gut lining and disrupt the balance of gut bacteria. 2. High-Fibre Foods Fibre plays a key role in gut health. It feeds the beneficial bacteria (also called probiotics) that live in the intestines. When these bacteria digest fibre, they produce short-chain fatty acids (SCFAs) that help strengthen the gut barrier and reduce inflammation. Examples of fibre-rich foods include: 3. Prebiotic Foods Prebiotics are specific types of fibre that help feed the good bacteria in your gut. They act as fuel, helping probiotics grow stronger and do their job better. Common prebiotic-rich foods include: 4. Whole Grains (for those who tolerate them) Whole grains like brown rice, quinoa, and oats contain fibre, B vitamins, and minerals that can support overall gut function. However, people with gut sensitivity or gluten issues should be cautious. Grains that are soaked, sprouted, or fermented are often easier to digest. 5. Fermented Foods Fermented foods are natural sources of probiotics, which are live beneficial bacteria. These help restore a healthy balance of bacteria in the gut, which is especially helpful if the gut has been damaged by antibiotics, stress, or poor diet. Examples include: 6. Gut-Friendly Vegetables and Fruits Some vegetables and fruits are easier to digest and less likely to cause bloating or irritation. They also offer nutrients and antioxidants that fight inflammation. Helpful vegetables include: Helpful fruits include: 7. Nuts, Seeds, and Healthy Dairy Options Nuts and seeds offer healthy fats, fibre, and minerals. These include: For dairy, choose: Harmful Foods That Can Damage Gut Health and Trigger Bloating, Gas, and Inflammation When managing leaky gut, it’s important to avoid certain foods that can damage your gut lining, disturb your gut bacteria, or trigger bloating and inflammation. 1. Artificial SweetenersDrinks and foods with artificial sweeteners, such as diet sodas or sugar-free snacks, can upset the balance of good bacteria in your gut. These sweeteners, including xylitol and sorbitol, are hard to digest and may worsen gut issues. 2. Processed MeatsItems like sausages, burgers, and meat used in fast food often contain preservatives and
PMS Top 10 food tips to reduce symptoms
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!
Healthy Weight Gain Support
Struggling to Gain or Maintain a Healthy Weight? Healthy Weight Gain: Are you finding it challenging to: • Keep weight on despite eating regularly?• Get enough nutrients from your meals?• Find appetising foods that support weight gain?• Manage underlying health conditions affecting your weight? Maybe you are confused by all the conflicting advice out there. You’re not alone. Being underweight can stem from various factors, including: ✓ Recovery from illness✓ Digestive issues✓ High metabolism✓ Stress and anxiety✓ Medical conditions✓ Post-surgery recovery✓ Athletic demands At 121 Dietitian, we understand that gaining weight healthily isn’t just about eating more—it’s about eating smart. Our Personalised Approach Working with our experienced dietitian to gain weight, you’ll receive: • Enjoyable, easy-to-prepare meal plans tailored to your preferences and energy levels• Nutrient-dense recipe ideas that taste good• Practical, simple shopping lists and food combination suggestions• Expert guidance on optimising your nutrient intake• Management of any underlying gut health issues• Blood test interpretation and deficiency correction• Ongoing support throughout your journey for optimal health and muscle growth. Why Choose 121 Dietitian? • 30+ years of clinical experience• Evidence-based, personalised approach• Thousands of successful client transformations• Both in-clinic and virtual consultations available• Comprehensive support system If you want to book your programme TODAY we would love to help you. You can book a 121 Dietitian Programme today by clicking on the link below Book Now For personalised support and guidance for healthy weight gain, a Dietitian @ 121 Dietitian can help you create a nutrition plan that includes the right micronutrient sources for your lifestyle. Get started today and take control of your health by contacting 121 Dietitian so we can create a balanced, enjoyable diet that works for you. Book a Free discovery call or Book your Taster Plus Programme today and take the first step towards achieving your healthy weight goals. Or call Tel+447717392306 What’s Included in the Taster Plus Programme:• Comprehensive nutrition assessment• Personalised – “created with you” action plan• Recipe guide and meal suggestions• Shopping list template• Follow-up support Don’t let being underweight hold you back from living your best life. Let’s work together to build a sustainable, enjoyable approach to reaching your ideal weight. Questions? Contact us at info@121dietitian.com
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.
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.