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.
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
How to Improve Gut Health in the UK
Understanding Gut Health Gut health is a very common concern that Gillian Killiner, our 121 gut specialist award winning Dietitian is asked to assess by Drs, Consultants, AHPs and patients who self-refer. She treats many every day, whether it be through online consultations or face-to-face in her clinic. If you’re not familiar with the concept of gut health, don’t worry! It’s a broad topic that encompasses various aspects related to different parts of the body, in addition to the gut itself and in the next few blogs we hope to cover these areas in more detail so you can get a better understanding. Gut Bacteria The gut microbiota, also known as gastrointestinal bacteria, is a diverse community of microorganisms that reside primarily in a part of the large bowel known as the colon, which is part of the digestive tract. This community includes bacteria, viruses, fungi, and other single-celled organisms. The gut microbiota plays a crucial role in various aspects of human health, and its composition can vary among individuals. A healthy gut not only strengthens our immune system but also supports the well-being of essential organs like the heart and brain. Moreover, it positively influences mood, fostering happiness and satisfaction. We know that when the gut is not balanced health is compromised at many levels. How are we able to assess our gut bacteria? Research into gut bacteria has been conducted since the invention of the microscope around 1665. Over the past 30 years, there has been a significant leap in this field, thanks to the sequencing of small molecules of life, including DNA and eventually RNA. What is Gut Health? The term “Gut health” is the umbrella term for various health conditions including : GERD Irritable bowel syndrome Hemorrhoids Coeliac disease Gallstones Constipation Diverticulitis Gastritis Ulcers Colorectal cancer Diarrhoea Gastrointestinal infections Liver disease Pancreatitis Esophageal cancer Gastroparesis Years of research and work in practice link these conditions to our gut bacteria whether as a direct cause, preventative or used as a treatment. In addition extensive research has also been linking the vital organs like brain, heart, liver, skin to our gut bacteria and how imbalances in the gut microbiota can lead to increased intestinal permeability or “leaky gut,” allowing harmful substances to enter the systemic circulation and burdening liver function. We know the health of our skin is closely linked to our gut health due to their shared immune system involvement. Research indicates that disruptions in the balance of intestinal flora may contribute to skin conditions like acne, eczema, psoriasis, rosacea, and dermatitis. The gut-brain axis is a bidirectional communication system between the brain and the GI tract. Treating the gut can directly assist mental health and well-being. Our Gut Health Programme is adapted to suit all gut health issues and more. Excellent Gut Health Ensuring excellent gut health at every age is crucial for overall wellness. An effective digestive system also promotes efficient nutrient digestion and absorption, which subsequently enhances sleep quality. Hence, giving priority to gut health is highly recommended. × Dismiss this alert. Dietitian’s Role in Managing Digestive Disorders A dietitian plays a crucial role in managing digestive disorders by providing tailored nutritional guidance to alleviate symptoms, promote digestive health, and improve overall well-being. Our 121 Gut Health Programme has helped thousands of people not only regain control of their bowel symptoms and health but also improve their sleep, mental clarity, weight and other health issues. How does 121 Dietitian work to improve Gut Health? At 121 Dietitian we work closely with other healthcare professionals to aid in the diagnosis and treatment of digestive disorders. We perform detailed individual assessments take a deep dive into the detail in our 60-minute consultation before writing up a detailed bespoke plan, supplement and lifestyle protocol. Before attending an appointment, our patients are required to log in to our online Portal to complete our background questionnaire and Food and Symptoms Diary. This part of the programme is completely free of charge and allows one of our specialist dietitians to direct you to select the correct programme. The programme includes a 30-minute review to ensure the programme has been successful and provide further nutritional advice and guidance as part of the programme requirements. Mairead AdamsGoogle Review Read More After having COVID at the end of 2022 I suddenly developed allergies to Milk products and intolerances to other foods. My Gastroenterologist recommended I see Gillian, who put me on her low Fodmap Programme at the end of September and I am now at the Reintroduction Stage. Since commencing the Programme, my bowel movements and general health have improved dramatically. I sleep better and a number of my aches and pains have gone. After having diarrhoea for 9 months, effectively, I can now go out and about without that worry of knowing if I will be close to a toilet and if I will be able to get there on time, to constantly carrying Immodium, just in case. The peace of mind this has given me is enormous, never mind that I now feel more like a ‘normal’ person. I still have to watch what I eat, especially in relation to my milk allergy, which may take a bit longer to ‘fix’, if it can be fixed. However, the change in me is amazing and I am extremely grateful to Gillian for her time, advice and patience in getting me to this point. Thank you Gillian. How a Specialist Dietitian can fix your Gut… Specialist gastrointestinal Dietitian Gillian Killiner brings her 26 years of dietetic experience to help each patient she sees. Her deep dive is extensive – here are just some of the areas covered…. Fibre Management We guide patients on appropriate fibre intake, considering the type and amount of fibre that can aid in digestion without causing discomfort. Food Allergies and Intolerances We identify and address food allergies or intolerances that may contribute to digestive issues.Recommend suitable alternatives to replace problematic foods. Hydration We emphasise the importance of adequate
5 Reasons to Eat your Green Vegetables!
“Eat your Greens” How many people are fed up hearing this in their lives!! Green vegetables are notoriously disliked by all age groups and this makes me sad, but I completely understand why. The data I gather from advising thousands of people gives me expert insight. And as you probably guessed, the largest percentage of dislikes stems from being forced to eat these as a child. Definitely, bland, boring over-cooked bitter vegetables do not appeal and should not be on the menu at any age! Green vegetables and especially green leafy vegetables are full of important health-improving benefits which we need to be serving daily – cooked nice. 5 Health Benefits of eating Green vegetables Green vegetables assist in feeding your good gut microbiome – essential for multiple benefits, especially if you have dysbiosis, irritable bowel syndrome, autoimmune conditions and much more. Green vegetables can assist your blood sugar levels – the nutrients are involved in numerous actions with the help of fibre, Vitamin C, magnesium, Vitamin K. If you are Diabetic, pre-diabetic or have metabolic syndrome it’s time for a rethink. Bones – Green vegetables are excellent providers of non-dairy calcium and vitamin K, boron, manganese all essential for strong and flexible bones. Check out my YouTube video on Osteoporosis Green vegetables can assist in weight loss – we know from studies that obesity is linked to diabetes, heart disease, high blood pressure and cancer. Eating good quality nutrients from your food is the key to long-term weight loss success and keeping healthy. Green vegetables provide a plethora of nutrients with fibre, phytochemicals, vitamins and minerals while providing very low amounts of energy. You can learn more by watching my weight loss for life series. Green vegetables for wrinkles. Vitamin E is an antioxidant we know protects skin cells from free radical damage from the environment and the sun. Folate is a vital nutrient for DNA repair and new cell growth. Green leafy vegetables are rich in these and beta-carotene which is a super antioxidant known to renew and repair the skin. Is it OK to eat fruit instead of vegetables? Fruits are amazing for multiple nutrients but should not take the place of vegetables. They should be consumed in moderation. Fruits contain natural sugars that if eaten to excess may derail your nutrient balance. What should I eat if I don’t like greens? Thankfully it is easy to re-establish or start to like eating greens! As a Dietitian I teach people how to be able to add 3-4 of these each day into their diets. It takes a little time and some great recipes but improving the gut bacteria allows for the brain and gut to work together and this is where the magic happens! What green vegetables are good for weight loss? All green and colourful vegetables are important for weight loss. Some green choices can include Spinach, Kale, Rocket/Arugula, Lettuce, Bok Choi, Pak Choy, Broccoli, Sprout, Asparagus, green peppers, Cucumber, cabbage, and watercress. What green vegetables can I eat every day? All! The more the merrier as long as you are getting sufficient good quality proteins, fats and carbohydrates. Should you eat green vegetables every day? Absolutely. If you take a blood thinner warfarin it is really important not to stop eating these if they are part of your normal diet. We know warfarin works best when the level of vitamin K in your body stays the same. So if you typically eat leafy greens, you can continue to eat your usual serving. Is drinking your greens the same as eating them? Blitzing vegetables is a useful way to add in greens just make sure you use the whole vegetable, stalks etc as this is the fibre-rich part. Powdered greens have been big business in recent years. If you have the money to spend on them they may assist you if needing more nutrients. But be mindful they do contain many add-ins that you may find change your gut bacteria. If these probiotics are not right for you or the amount of added fat-soluble vitamins are high, these may be stored in excess in the body if not required – not really what you want. In my professional opinion, sporting or highly active people are the ones who may find these helpful. And finally greens from top to bottom! Green vegetables for eyes Green leafy vegetables can assist with preventing age-related macular degeneration and cataracts. The human body cannot make lutein or zeaxanthin; they must be consumed. Spinach, kale and broccoli are leafy green vegetables rich in both lutein and zeaxanthin and vitamin C. These antioxidants act as a natural sunscreen for your eyes and they protect your eyes from harmful UV rays. Green Vegetables for Constipation Constipation- Green vegetables are essential as part of a healthy dietary intake each day as the expandable fibre absorbs water as it passes through the bowel and triggers a regular bowel motion relieving possible constipation. The softening action of the insoluble fibre decreases pressure inside the intestinal tract and may help diverticular disease/diverticulitis. Check out my YouTube Video on Constipation. So if you are still keen and green and … Need help optimising your foods or are unsure of how to change your eating habits? please 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 for specially selected choices created for you. 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]
Patient review -121 dietitian fixes my health
Patient review – suffering from a major depressive disorder and gastrointestinal issues, which included a range of symptoms. Pat shares how thanks to 121 Dietitian’s expert guidance, her health has drastically improved. “My road to recovery began on January 2019 after years of chronic health problems, some of which included major depressive disorder and a malfunctioning bowel of an inability to evacuate normally, therefore having to resort to mechanical means to empty my bowel daily. I was also diagnosed with Irritable Bowel Disease and Metabolic Syndrome. I am 59 years old. Having done extensive research into my gastrointestinal issues and undergone many tests, investigations, and commenced on a plethora of prescribed medications over the years I discovered Dietitian Gillian Killiner at www.121dietitian.com. I was so impressed with her online portfolio that I decided to contact her and she agreed to come to see me mid-January 2019 for a home assessment, which was great as I rarely left the house. To say that I was impressed is an understatement as Gillian blew me away with her extensive knowledge and experience of the workings of the human anatomy and physiology. Having told Gillian my medical history of depression, abdominal obesity, bowel problems with associated persistent nausea, dry mouth, repeated fungal infections and abdominal pain and discomfort and poor sleeping pattern, she listened attentively and compassionately to my myriad of issues. She grasped every word that I spoke with a sincere understanding and knowledge surpassed by all professionals with whom I had come in contact over the years. Her plan of action for me was personalised and tailored specifically to my problems. My individualised care plan was put into action and included, not a diet as such, but a healthy lifestyle food plan and high-end specific supplements following the results of a series of blood tests. I met with Gillian again mid-March 2019 at my home and was excited to relate to her the changes she made to my quality of life. Gone are the nausea, dry mouth and fungal infections as well as the abdominal pain and discomfort. My bowels are functioning somewhat better and I’ve managed to scale back on some of my prescribed medications. My mood has markedly improved and I have a better quality of sleep. I’m also 14lbs lighter and continuing to lose weight at a healthy pace. To summarise I have to say that during all my years of contact with the different healthcare providers (of which before retirement I was one of them) I can say without doubt that Gillian’s extensive expertise on nutrition and general health is worthy of note and I have the utmost confidence in her abilities and talents to help people vastly improve their quality of life. Gillian’s professional, courteous, warm and affable nature affords her the highest recommendation in her chosen field of wide-ranging nutritional, health and well-being aspects of the individual.” – Pat Morgan If you feel you could benefit from the expertise of a dietitian, get in touch today. 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]
Irritable bowel syndrome IBS – patient’s perspective
1 year on since we commenced the Irritable bowel syndrome IBS Low FODMAP advice clinic we thought we would celebrate with some good news… This lovely lady attended clinic, miserable, frustrated and exhausted. Her Irritable bowel syndrome symptoms were severe, affecting her family, her work, going out… It had truly taken over and ruled their lives. She was worried that her symptoms meant something more sinister and really was in need of help and support. After Nutritional assessment and dietary analysis she commenced a personalised FODMAP elimination dietary programme designed by Gillian Killiner @ 121 Dietitian. Dear Gillian I am pleased to report all is going well from the IBS side of things. I appear to have it well under control from a diet point of view – I am eating well, sleeping well and bar the occasional flare up have stomach and bowels well under control. I had my scope back in June and the Consultant who did the procedure was happy that all was looking well. I wasn’t in any rush to see them as I was continuing to increase my intake of wheat and gluten without any difficulties. Gillian – I continue to steer completely clear of onions and garlic. I allow myself milk in tea and coffee but otherwise continue to enjoy the lacto free milk. Yes my diet is restricted but is healthy and varied and I am very happy with what I am eating. You have got me enjoying porridge – which is nothing short of a miracle. My Scottish father is delighted!!! Gillian I cannot thank you enough for all your advice – I continue to discuss the FODMAPS approach and your in-depth knowledge with other professional staff whenever I can…… A new beginning for this lady and for many more of our clients this year. If you suffer from IBS or know of someone who does give us a call so we can arrange to help you too. 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.
