Soma Glass Water Bottle with Non-Slip Silicone Handle & Sleeve, Natural Bamboo Screw Cap, and Leak-Proof Design – Reusable, Refillable, BPA-Free, Eco-Friendly Alternative – Mint, 480 ml
TAKE YOUR WATER ALONG WITH EASE – With a 480 ml (17oz) size, you can stay hydrated anywhere! Perfect for at the gym, home or office. Designed for longer drinking life and fewer fills
EASILY REFILL AND CLEAN – Featuring a wide-mouth opening perfect for fitting standard size ice cubes, and easily fit a bottle brush, so you can be sure your bottle is clean
SUSTAINABLE ALL THE WAY – Our natural bamboo cap is leak-proof, and made from a renewable resource. Each glass water bottle features a soft-touch silicone handle and sleeve, adding to the overall sustainable element of the bottle
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
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
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 and exercise when it comes to health, hydration is an essential yet often overlooked factor that plays a vital role in gut function and overall well-being. As a Dietitian I see multiple people each week who are dehydrated drinking too little or the wrong types of liquids for optimal health, so I thought it would be good to explore why staying hydrated is so important for your gut and answer some commonly asked questions. Why is Hydration Important for Gut Health? Water is essential for nearly every function in the body, and your digestive system is no exception. Proper hydration supports digestion, nutrient absorption, and waste elimination. Without enough water, these processes can slow down or become inefficient, leading to discomfort and potential health issues. Here are some key ways hydration impacts your gut: 1. Aids Digestion: Water helps break down food so that your body can absorb nutrients more effectively. It also keeps the digestive process running smoothly by softening food as it moves through the gastrointestinal tract. 2. Prevents Constipation: Dehydration is one of the leading causes of constipation. When your body lacks water, it absorbs more fluid from your stool, making it harder and more difficult to pass. 3. Supports Mucosal Lining: The mucosal lining of your gut acts as a barrier to protect against harmful bacteria and toxins. Staying hydrated helps maintain this protective layer. 4. Balances Gut Microbiome: Proper hydration promotes a balanced gut microbiome by supporting the growth of beneficial bacteria while flushing out toxins and waste products. 5. Regulates Bowel Movements: Water helps maintain regular bowel movements by keeping stool soft and easy to pass, reducing the risk of digestive discomfort. 6. Assists weight management: It is all too easy to reach for a snack or meal when what you really need is a drink. Hunger can actually be dehydration. Drinking correct amounts will ensure you are not consuming excess energy contributing to excess weight. How Much Water Do You Need? The amount of water you need varies depending on factors like age, activity level, climate, and overall health. A general guideline is to drink at least 6-8 glasses (1.5-2 litres) of water per day. However, if you’re physically active or live in a hot climate, you may need more. I have not included athletes in this blog, but it is essential for them to consume the correct volume of fluids and electrolytes if they are active for over 60 to 90 minutes, depending on the conditions and the nature of the activity. Signs You Might Be Dehydrated Dehydration can affect your gut health without you realising it. Watch out for these signs: Dry mouth or throat Dark yellow urine Fatigue or low energy Headaches Constipation Bloating or digestive discomfort If you notice any of these symptoms, increasing your water intake could help improve your gut health. Tips for Staying Hydrated Here are some practical tips to ensure you stay hydrated throughout the day: Start Your Day with Water: Drink a glass of water first thing in the morning to kickstart your metabolism and rehydrate after sleep. Carry a Reusable Bottle: Keep a water bottle with you during the day as a reminder to drink regularly. Eat Water-Rich Foods: Incorporate foods like cucumbers, watermelon, oranges, and lettuce into your diet for extra hydration. Set Reminders: Use phone alarms or apps to remind yourself to drink water at regular intervals. Flavour Your Water: If plain water feels boring, add slices of lemon, ginger, cucumber, or mint for a refreshing twist. Drink Before Meals: Having a glass of water before meals not only aids digestion but also helps control portion sizes by promoting satiety. Limit Dehydrating Drinks: Reduce consumption of caffeine and alcohol as they can dehydrate you by increasing fluid loss. Reusable bottle and flask from Amazon Shop: Glass bottles or Flasks Common Questions About Hydration and Gut Health Can drinking too much water harm my gut? Yes, excessive water intake can dilute stomach acid, which may impair digestion temporarily. Stick to recommended daily amounts unless advised otherwise by a healthcare professional. Does tea or coffee count towards hydration? Yes, but be mindful that caffeine has diuretic effects when consumed in large amounts. Herbal teas or decaffeinated options are better choices for hydration after 3-4 caffeinated drinks. Decaffeinated Tea Can dehydration cause bloating? Yes! Dehydration can slow digestion and lead to gas build-up in the intestines, causing bloating or discomfort. Is sparkling water good for gut health? Sparkling water can be hydrating; however, some people find it causes bloating or gas due to carbonation. Listen to your body’s response. Watch for an excessive mineral content as high sodium levels can be dehydrating. Fizzy Dash Water How does hydration affect my microbiome? Proper hydration supports a healthy balance of gut bacteria by aiding digestion and flushing out harmful substances that could disrupt the microbiome. The Role of Diet in Hydration While drinking water is essential, your diet also plays a role in staying hydrated: Include fruits like watermelon, strawberries, and oranges. Add vegetables like cucumbers, celery, and courgettes. Opt for soups or broths as part of meals. Avoid salty meals and snacks that can dehydrate you by increasing fluid retention needs. When to Seek Professional Advice If you’re experiencing persistent digestive issues despite staying hydrated or have difficulty maintaining adequate fluid intake due to medical conditions, it is good to consult with a healthcare professional or dietitian for personalised advice. Hydration is one of the simplest yet most effective ways to support your gut health and overall well-being. By drinking enough water each day and incorporating hydrating foods into your diet, you can improve digestion, maintain regular bowel movements, and support a healthy microbiome. If you’d like to learn more about how hydration fits into maintaining optimal gut health or need personalised guidance on improving your diet for better digestion, consider exploring my online course available here This is
Gut Health Supplements: A Comprehensive Guide
Gut Health Supplements: A Comprehensive Guide It’s everywhere! Thankfully the importance of gut health has gained significant attention in the world of nutrition and wellness and whatever you read; the gut is often referenced as being a significant contributor to the various health issues exploding around the world. I work as a registered dietitian at 121 Dietitian and I have helped thousands of patients with their gut health. One thing that all my patients cannot believe is once they have tackled their tummy problems they have noticed that this has significantly improved their overall well-being, mood, energy, mental health, weight and more. One way many people are looking to support their gut health is through the use of supplements and who can blame them – ideally a simple quick fix! Unfortunately, this is not always the case. In this article, we’ll explore the world of gut health supplements, their potential benefits, and what to look for if you do plan to go down this route. Understanding Gut Health Before we tackle gut supplements, it’s crucial to understand what we mean by ‘gut health’. The gut, or gastrointestinal tract, is home to trillions of microorganisms collectively known as the gut microbiome. This complex ecosystem plays a vital role in digestion, immune function, and even mental health. A healthy gut microbiome has a variety of good bacteria that work well with our bodies. Common Gut Health Issues Many people turn to gut health supplements to address various digestive issues, including: Bloating Constipation Diarrhoea Irritable Bowel Syndrome (IBS) Inflammatory Bowel Disease (IBD) Coeliac Disease Histamine Intolerance Food intolerances Leaky gut syndrome Types of Gut Health Supplements There are several types of supplements that can support gut health: Probiotics Probiotics are live bacteria that, when consumed in adequate amounts, can provide health benefits. They help to maintain or improve the balance of beneficial bacteria in the gut. Common probiotic strains include Lactobacillus and Bifidobacterium species. Prebiotics Prebiotics are types of dietary fibre that feed the beneficial bacteria in your gut. Common prebiotics include inulin, fructooligosaccharides (FOS), and galactooligosaccharides (GOS). Synbiotics These are supplements that combine both probiotics and prebiotics, providing a synergistic effect. Digestive Enzymes These supplements contain enzymes that help break down food, potentially aiding digestion and nutrient absorption. L-Glutamine An amino acid that plays a crucial role in maintaining the integrity of the gut lining. Collagen While primarily known for its skin benefits, collagen may also support gut health by helping to repair the gut lining. Herbal Supplements Certain herbs like peppermint, ginger, and fennel have been traditionally used to support digestive health. Choosing a Gut Health Supplement When selecting a gut health supplement, consider the following factors: Specific Strains: For probiotics, look for supplements that list specific strains, not just species. Different strains can have different effects. CFU Count: For probiotics, check the Colony Forming Units (CFU) count. This indicates the number of viable bacteria in each dose. Shelf Stability: Some probiotics require refrigeration to maintain potency, while others are shelf-stable. Quality and Purity: Look for supplements from reputable manufacturers that undergo third-party testing. Allergens: Check for any allergens or ingredients you may be sensitive to. Form: Supplements come in various forms including capsules, powders, and liquids. Choose one that fits your lifestyle and preferences. Potential Benefits of Gut Health Supplements While research is ongoing, some potential benefits of gut health supplements include: Improved digestion Enhanced immune function Reduced inflammation Better nutrient absorption Improved mood and mental health Alleviation of certain digestive symptoms It’s important to note that while supplements can be beneficial, they should not replace a healthy diet and lifestyle. A balanced diet rich in fibre, fruits, vegetables, and fermented foods is crucial for maintaining gut health. Case Study: Liz’s Gut Health Journey To show how gut health supplements can help, let’s consider our recent client Liz. Liz visited 121 Dietitian because she had chronic bloating and irregular bowel movements. Liz had struggled with these issues for several years. She tried many over-the-counter remedies, but they did not help much. She was feeling frustrated and it was impacting her quality of life. After a thorough assessment, we discovered that Liz’s diet was low in fibre and lacked variety. She also had a history of frequent antibiotic use, which can disrupt the gut microbiome along with being perimenopausal which can also add fuel to the flames. We developed a plan that included dietary changes and the introduction of a high-quality probiotic supplement. The probiotic we chose was specific to her needs and shown to support digestive health. Liz began taking a probiotic supplement every day. She also made the important dietary changes that were recommended to her in the Gut Health Program. She increased her intake to the correct type and amount of fibre-rich foods. After 2 weeks, Liz reported a significant reduction in bloating and more regular bowel movements. She felt more energetic and noticed her mood had improved as well. By the three-month mark, Liz’s gut health had dramatically improved. She no longer experienced chronic bloating, and her bowel movements were regular and comfortable and ….no more laxatives! Liz’s case shows that gut health supplements can help improve digestive health. Better eating habits also play a big role in overall well-being. Together, they can make a significant difference. Precautions and Considerations Gut health supplements can help many people. However, it is important to use them carefully. Talk to a Professional: Before starting any new supplements, it’s smart to talk with a healthcare professional. This is especially important if you have health conditions or take medications. Start Slowly: When you begin taking probiotics or gut health supplements, start with a low dose. Gradually increase the dose to help your body adjust. Be Patient: It can take time to see the effects of gut health supplements. Give it at least a few weeks before assessing their impact. Monitor Your Response: Pay attention to how your body responds to the supplements. If you experience any adverse effects, discontinue use and
