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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Low FODMAP Bread Options in Australia

Low FODMAP Bread Options in Australia

In most households, bread is an absolute staple. However, bread made of wheat flour is typically high in fructans which are a type of short-chain carbohydrate that is resistant to digestion. If you are on a low FODMAP diet or find fructans to be a particular issue for you, you may be looking for a good alternative. Luckily, the variety of low FODMAP bread has boomed over recent years and is now fairly accessible. In many cases, people can consume fructans without any symptoms at all and these fermentable carbohydrates can even contribute to good gut health. But for those…
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Can You Eat Oats if You Have Coeliac Disease?

Can You Eat Oats if You Have Coeliac Disease?

When it comes to coeliac disease, whether you can have oats has got to be easily one of the most confusing topics. Even before writing this, I was just looking around at what other people were saying (which is something I do before writing any blog post) and the amount of conflicting information from experts is insane. Some experts say that as long as the oats are completely uncontaminated by other gluten-containing foods during the manufacturing process, it is fair game and will not cause issues for most people with coeliac disease. Other people make the claim that if you…
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3 Nutrition Tips That Actually Help with Constipation

3 Nutrition Tips That Actually Help with Constipation

Over my last couple of years as a dietitian, I have seen some clients with severe constipation. I’m talking situations that are so bad that I literally spent a significant chunk of my time thinking about how to help these clients because I hated the thought of somebody having to live like that. And throughout the process of spending a crazy amount of time digging through the research on the topic, I quickly came to realise two things: The commonly given advice is not actually that effective. And some of it might make things worse.There are very few things that…
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What Vegetables Are High or Low FODMAP?

What Vegetables Are High or Low FODMAP?

If you have read our previous posts on 'FODMAPs & Fruit', or 'The Low FODMAP Diet', you might want to skip over the intro below if you don't need a recap. If you're new to learning about the FODMAP diet I'd recommend also clicking on those other posts and having a read as they complement the below information! The Low FODMAP Diet is designed to help sufferers of IBS reduce and manage their symptoms. It was designed to be implemented in 3-phases. The end goal is balancing the least restrictive possible diet with the greatest sustainable improvement in symptoms.  Phase…
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What Fruits Are Low or High FODMAP?

What Fruits Are Low or High FODMAP?

The Low FODMAP Diet is designed to help sufferers of IBS reduce and manage their symptoms. It was designed to be implemented in 3-phases, with the end goal of balancing the least restrictive possible diet with the greatest sustainable improvement in symptoms. Phase 1 is the low FODMAP phase where Fructose, Oligosaccharides, Disaccharides, Monosaccharides and Polyols are restricted from the diet to relieve symptoms and create a baseline to operate from. Suitable alternative foods should be found to replace those being restricted. It usually lasts for 2-6 weeks. Phase 2 is a phase where the FODMAPs are individually tested to establish tolerance levels to…
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Lactose Intolerance – How to Manage It

Lactose Intolerance – How to Manage It

What Is Lactose Intolerance? Lactose intolerance is characterized by the inability to completely digest the sugar found in dairy products, called lactose. Approximately 65% of the world's population are, to some degree, lactose intolerant. Lactose is a disaccharide made up of two sugar units, glucose and galactose. To be absorbed in the small intestine, lactose must be hydrolysed into individual sugar units (glucose and galactose) by the enzyme, lactase. The inability to digest lactose is most often caused by the body’s deficiency in the lactose-digesting enzyme called lactase. In rarer circumstances, an individual can develop an intolerance to lactose due…
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What Is SIBO? How to Diagnose and Address It

What Is SIBO? How to Diagnose and Address It

Do you suffer from chronic diarrhoea or constipation? Experiencing regular bloating and abdominal pain? Or perhaps you’ve eliminated certain foods from your diet but haven’t seen much improvement in your symptoms. You might have Small Intestinal Bacterial Overgrowth or SIBO for short. What is SIBO? SIBO is defined as excessive bacteria in the small intestine. Naturally, our digestive tract is full of bacteria but the bulk of them are found in our large intestine, not our small intestine. In comparison to our large intestine, the small intestine has relatively low levels of bacteria. This is the space in our digestive…
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The Low FODMAP Diet: Everything You Need to Know

The Low FODMAP Diet: Everything You Need to Know

Do you suffer from chronic bloating, abdominal pain and altered bowel habits? If yes, then it’s likely you’ll benefit from the Low FODMAP diet. Many GP’s and health practitioners are regarding it to be one of the best investigative diets for identifying problematic foods. Research shows that people with Irritable Bowel Syndrome (IBS) can often significantly improve symptoms by managing the amount of FODMAPs in their diet. The success rate in terms of significantly improving symptoms is around 50-86% depending on the research you are looking at. This post covers what FODMAPs are, how to follow the low FODMAP diet, and the…
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IBS Management and Treatment: Everything You Need to Know

IBS Management and Treatment: Everything You Need to Know

Irritable Bowel Syndrome (IBS) is a disorder that affects the nerves and muscles of the bowel. It’s the least understood, but most common gastrointestinal disorder - affecting one in five Australians. IBS isn’t a disease itself, but a label given to symptoms that are not related to other conditions like coeliac disease and Inflammatory Bowel Disease. Therefore it’s very important to speak with your GP about your symptoms as soon as possible to rule out more serious gut conditions. Symptoms can vary in severity and come and go, lasting for hours, days, weeks or months. For most people, it’s a…
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