Do High Protein Diets Negatively Impact Gut Health?

Do High Protein Diets Negatively Impact Gut Health?

Diet significantly affects the health and composition of the gut microbiome.  Recently, there has been a lot of talk around high protein diets and their impact on gut health.  Specifically, high protein diets may negatively impact the gut microbiome. Although, it seems that there are several dietary strategies you can use to protect your gut health if you do have a high protein diet. These include maintaining a high fibre intake, having a diverse range of plant foods in your diet, limiting fat intake to <40% of caloric intake and moderating intake of red and processed meats.  The Research -…
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Diverticular Disease: What To Eat & How To Reduce Flare-Ups

Diverticular Disease: What To Eat & How To Reduce Flare-Ups

Diverticular disease is when small abnormal pouches form in the bowel wall. This condition has two different classifications.  Diverticulosis - this is the formation of the pouches in the bowel wallDiverticulitis - is the inflammation or infection of these small pouches in the bowel wall Diverticulosis can be present and remain completely asymptomatic causing no issues at all. However, the issue is when diverticulitis develops.  However, only 10-25% of people with diverticulosis will develop diverticulitis.  Diverticulitis may present with abdominal pain, bloating, constipation, diarrhoea, flatulence and/or blood in the faeces.  Management of the active states of diverticular disease often involves…
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Complete Food Chemical Elimination Diet List | What To Eat

Complete Food Chemical Elimination Diet List | What To Eat

Welcome To The Food Chemical Elimination Diet Guide! The food chemical elimination diet guide is also available as a searchable (CTRL+F) PDF download. This is based on the elimination phase of what is known as the RPAH Elimination Diet or The Failsafe Diet. Just a few things to note before you move on to the guide. Only eat food listed as low in food chemicals whilst on the elimination diet. Avoid foods that are moderate to high in food chemicals. Although foods that are moderate in food chemicals may not cause symptoms in less sensitive people. You may wish to…
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What Is The Best Probiotic For You? Strain Specificity

What Is The Best Probiotic For You? Strain Specificity

Probiotic supplementation has been at the center of discussion around gut health for decades.  But if you are wanting to try a probiotic supplement, it can be incredibly overwhelming to choose what kind of supplement would be best suited to you. I was in the chemist just the other day and walked by a huge range of probiotics, each claiming to have a very specific purpose: IBS, constipation, mood and stress relief, immune support, women’s health, skin support, and even heart health.  So are all of these probiotics really that much different from one another, or is it all a…
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The Complete Low FODMAP List of Foods to Eat and Avoid

The Complete Low FODMAP List of Foods to Eat and Avoid

Welcome to The Low FODMAP Food Guide! The Low FODMAP Food Guide is also available as a searchable (Ctrl+F) PDF download. This guide contains a comprehensive list of foods and their FODMAP content. If you want to know how to properly implement The Low FODMAP Diet, our blog post specifically on that topic would be the place to go. When using the complete low FODMAP food guide, note the following: Aim to eat low FODMAP serving sizes only whilst on the low FODMAP diet.Portion sizes are per meal/sitting.All fats and oils are low FODMAP. You can even use garlic and…
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Leaky Gut: A Dietitian’s Review Of The Research

Leaky Gut: A Dietitian’s Review Of The Research

Leaky gut is a hot topic of debate in the medical field. Some medical professionals don’t believe it to be a real condition, whilst others associate it with a range of symptoms and disease states.  Research on leaky gut otherwise known as increased intestinal permeability seems to be a bit of a hot mess. Hence why it is not a widely accepted condition but also why it can’t be completely refuted.  Proponents of leaky gut syndrome have linked the condition with a variety of other medical conditions and diseases. Saying that leaky gut is the underlying cause of chronic fatigue…
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Nutrition for Bloating: Everything You Need to Know

Nutrition for Bloating: Everything You Need to Know

Bloating is typically defined as when your abdomen feels full and expanded. It is a transient experience that is usually caused by an excess of gas build-up or some kind of disturbance of the muscle of the digestive system. Often there is a level of discomfort that occurs alongside this. In some cases, people experience this discomfort due to sensitivity even without the physical symptoms of bloating like expansion. Narrowing it down further though, bloating is not necessarily the same as water retention, although the terms are often used interchangeably. And it also has nothing to do with levels of…
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What to Do if the Low Fodmap Diet Does Not Work for You?

What to Do if the Low Fodmap Diet Does Not Work for You?

The low-FODMAP diet is one of the main options for managing irritable bowel syndrome (IBS). But what is the next step if it does not work for you? This is a very relevant point. Because the research we have on FODMAPs indicates that the low FODMAP diet seems to significantly improve symptoms in 50-86% of people. Which brings up the obvious point – what about the people 14-50% of people it does not help? Or what other options could you explore if it did help, but you still have symptoms you want to address? This post is designed to comprehensively…
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Peppermint Oil for IBS and Bloating: Everything You Need to Know

Peppermint Oil for IBS and Bloating: Everything You Need to Know

There are a lot of options that are worth considering for the management of IBS symptoms, including things like bloating. And honestly, a lot of these options are probably more effective than peppermint oil too. But peppermint oil is probably the easiest of all these options and seems to be so consistently effective for such little effort that it is worth looking into. What is the Mechanism? The main way it appears to work is through a muscle relaxant effect on the digestive tract. Peppermint oil has an anti-spasmodic effect. With IBS, the nerves of the large intestine seem to…
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Glutamine Supplements: Do They Help Gut Health?

Glutamine Supplements: Do They Help Gut Health?

Glutamine plays an integral role in gut health. Around 30% of the glutamine that the body produces goes to maintaining and fuelling processes in the gut. What is Glutamine? Glutamine is the most abundant amino acid in the human body. It is often considered conditionally essential, meaning that our bodies can make it itself. Although, there may be times where we must get it from food. Intracellular concentrations of glutamine can be depleted when the body is under a significant amount of stress. This could include things like trauma or sepsis.  During these times, the body may not be able…
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