What is The Stages of Change model?

The Stages of Change is a model based on Intention to Change. When applied to health what this means is that you are thinking about, or actively doing something, which you know is good for your health.  The steps through which you pass, to get to that healthier way of behaving are considered cyclical. We all have capacity to move through the stages of change.

How do I change?

Most people do not change behaviours quickly and decisively. Before you even feel the desire to change you live in PRE-CONTEMPLATION. This is a stage where you may not realise your behaviours are unhealthy, or you may know but have no desire to change. For some reason, or many reasons,  you then  start thinking about changing – we call this CONTEMPLATION. This stage can last months, even years. You might think it’s not worth changing as the actions seem too much, too difficult, involve too much time. Or, you might only spend weeks thinking about things, then you decide to commit.

PREPARATION is next.  You might buy equipment, or stop an unhelpful subscription. You  might set aside time, or ask someone to buddy with you. Professional help might be sought, family and friends involved. Again, you can spend weeks or months in this stage, as you get yourself ready to take that first real step. Most usually, once you have decided to work on something, you spend less than 4 months in this stage.

Now it’s the time for ACTION. You are making changes to how you more usually behave. One of the objectives of the action stage is to look to new habits to work upon, and to embed them in your life. You learn confidence and believe you can continue with the changes you have begun to action. Despite temptation to return to previous habits, the action stage serves to remind you that if you can change across one day, you can change across  another day.  You usually spend around 6 months in this stage, though often it takes less time to feel like a habit is embedded. Everyone is different.

The MAINTENANCE stage of the cycle looks to where you no longer really look to the older behaviours. Instead, the positives associated with changing feel so good, it is worth keeping going with those changes. Previous ambivalence resolves. Making behavioural  changes into habits can still be challenging, but they no longer involve conflict. You are different now.

Do I pass straight through from one stage to the next?

Usually not! The illustration describes LAPSE and RELAPSE.  If you have ever tried to change anything in your life you may be familiar with lapsing. This is where you have slipped from what you had been trying to do on a single occasion. A slip can be a one off, or could lead to a series of slips or lapses. When we spend more time lapsing versus carrying out the new behaviour, we are considered to have relapsed. We have returned to our old habits. The illustration shows how we can slip in and out of all of the stages. Even a habit you have carried out for 6 months can be dropped.  But the longer you stay in the action and maintenance stages, the more likely you are to change your health status for the good.

What do clinicians  do? What do I do?

Clinicians will use different tools to move you from one stage of the cycle to the next, or to keep you in a stage as best fits with your life right now. Our goals are always to support you and your physical and mental health. We aim to keep you steady with  changes you have already adopted, or move you to a position where you feel able to implement change.

I use strategies such as the ones below.

1. Raise consciousness

I might talk to you about a healthier way of being, versus staying the way you are now

2. Dramatic Relief

I might help you to explore the feelings you have when you think about keeping the unhealthy behaviour or behaviours. These can be feelings like anxiety, or guilt, or shame. I help you to explore feelings you have when you think about behaving differently, perhaps feelings of optimism and hope

3. Evaluating the Self

I use tools such as imagining how things would be if you did change, what being and feeling healthier might look like, what you would gain through the process

4. Evaluating your environment

I help you think about how your  unhealthy behaviours might impact others, and what they want for you

5. Liberation of the environment

I  assist you in exploring your environment so that you see opportunities for change, and that society supports what you are trying to do for yourself

6. Liberation of Self

I guide you to believe in the possibility of change and then commit to doing so

7. Helping Relationships

I work with you to identify people who can support you in your endeavour; individuals who will help you to achieve your desired outcomes, not get in your way

8. Counter Conditioning

I work with replacing particular ways of thinking or behaving with other healthier ways of thinking and behaving

9. Reward systems

I ask you to think through rewards for yourself, things that might keep you motivated along the way – these could be experiences, or gifts, or even just time for your self

10. Stimulus Control

Together we figure ways to help you  change your environment, whether at work or at home, so that you have cues towards the carrying out of the healthy behaviour or behaviours. Those cues associated with the unhealthy behaviours are removed.

If you would like me to help you move forward with your healthier way of being, please get in touch. I would be delighted to support you through the stages of change model, to better health.

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The Gut Microbiome

We know that eating well supports the gut microbiome i.e. the trillions of micro-organisms (bacteria, fungi and viruses) that live and work for us in our gut.  Many bacteria are especially beneficial to our immune system, they work  for the immune system by:

• maintaining and contributing to a healthy gut lining
• producing nutrients e.g. short chain fatty acids which are involved in the energy supply for the cells lining the gut, in metabolism and liver and brain function
• protecting our tissues from toxic waste products by absorbing those products, or changing them to less harmful molecules.

So if you  eat well for the gut microbiome you eat well for the immune system too.

What should I eat for my healthy gut?

Include the following foods in your  diet daily, if you can.

Eat  PRObiotics – these  foods contain healthy bacteria as part of their make up.

Examples: live yogurts,  sauerkraut, kimchi, and keffir

Olives and gherkins are also fermented foods  and although not as widely studied, are also considered supportive of gut health.  I’m not really a fan of kimchi, and sauerkraut tends to give me lots of wind, but I eat  natural yogurt every day. I regularly include olives and pickles in my diet – probably 3-4 times per week – with olives going into sauces and salads, and pickles in my salads and sandwiches.

Eat PREbiotics – these  foods contain a type of soluble fibre which feeds our good bacteria and stimulates their growth.

Examples: oats, bananas, apples, artichoke, and asparagus

A daily porridge with seasonal Bramley apples or bananas is such a healthy way to start the day. Choose artichoke or asparagus when in season, or marinated artichokes all year round.

What plant based foods can I eat for a healthy immune system?

Eat wholegrains – these are the foods which still contain the outer husk of the cereal grain.

Examples: brown rice and pasta, barley, buckwheat, rye, spelt, quinoa, as well as wholegrain labelled breads.

I find quinoa tricky to cook but I love barley in soups and stews, have used it for risotto, and like barley flakes in a muesli mix.  Peanut butter on rye bread with a banana and a smidge of honey is a quick-fix easy and delicious working from home or take to the office lunch.  Team with a pot of natural yogurt and you are ticking a wealth of boxes for your immune system.

Eat beans, pulses and legumes  –  these words are often used interchangeably but mean different things.

Legume refers to e.g. a pea pod which would include the pea, but the pea on its own is the edible seed of the legume, and called a pulse. Slightly confusing and all you really need to know is that if you are eating lots the plant based foods you are eating well for a healthy immune system.

Examples: lentils, peas, chickpeas, beans and peanuts.

Lentils are super as thickeners to soups and stews or to make a lovely dahl. Peas go with everything in my house. Chickpeas – though a bit windy – are consumed in curries, cold in a salad, or as hummus.  I throw a handful of peanuts into salads and stir fries for crunch and texture.

Eat plenty of  fruits and vegetables

Eating a rainbow of colourful fruits and vegetables offers up all sorts of goodies nutrient wise.   Variety is considered key as different colour fruits and vegetables provide a slightly different nutrient profile.

Examples: try to think seasonally. Persimmons, pears, pomegranates and passion fruit are delicious jewel coloured winter fruits to enjoy, when more of us are more vulnerable to the colds and flus.

Top tip: think fruit or vegetable at each meal and snack time.

What foods are  NOT   helpful to a healthy immune system?

Highly processed foods: There is a difference between highly processed and processed. If you make some cakes or biscuits at home then enjoy in moderation. if purchasing out and about then look to the list of ingredients and consider if this is a healthy food to consume. Usually, the higher the number of ingredients then the less healthy the product.

Take out and fast foods: Keep a close eye on take-out foods or fast foods which will be high in salt and fat, as well as inflammatory in the gut. Essentially they give the microbiome more work to do in terms of calming things down. We really need to mitigate this work by ensuring that the majority of the time we do our best with healthy eating, and enjoy occasional dips into less healthy items.

Avoid artificial sweeteners as best you can, they are not worth it. Simple!

What VITAMINS  will boost my  immune system?

Optimising nutrition for a healthy gut is exactly the same as eating well for a healthy gut.  Read about  individual nutrients if you are interested in their unique properties. If you just want to know what to eat – reread what’s  above and enjoy it!

Vitamins A, B, C, D, and E

These are the vitamins which have been mostly associated with a healthy immune system, each for a variety of reasons:

• Vitamin A helps to maintain gut structure and lining, as well as mounting the immune response.  Preformed sources are animal based such as eggs, milk, yogurt, cheese and oily fish.  Plants give us betacarotene which is made into active vitamin A in the body. Red, yellow and green fruits and vegetables are good sources of betacarotene.  Tomatoes, carrots, mango, papaya, and spinach  are some examples of what to eat.
• B Vitamins influence the production and activity of natural ‘killer cells’ once they recognise a pathogen. Good sources are both plant and animal based. Plants: green leafy vegetables such as broccoli, cabbage and spinach,  wholegrain cereals, and chickpeas. Meat, salmon, milk, cheese,  eggs and fish provide us with all the B vitamins we need.
• Vitamins C and E help to protect cells from stress. These vitamins are also involved in making specialised cells which mount an immune response. Great sources of Vitamin C are citrus fruits, blackcurrants, broccoli, Brussels sprouts, potatoes and peppers. As vitamin E is soluble in fat rather than water we look to healthy oils such as plant oils, nuts and seeds as well as wheat germ for our intake.
• Vitamin D helps some immune cells mount the immune response and destroy pathogens. We get most of our Vitamin D from the sunlight and should all be taking a supplement October through to April when we begin to restock our Vitamin D levels.  Looking to foods we find Vitamin D is  found in oily fish, red meat, egg yolk and fortified foods such as breakfast cereals and milk.

What MINERALS   will boost my immune system?

Minerals – zinc, selenium and iron

These are considered especially important to a healthy immune response:

• Zinc tends to be better absorbed from animal sources such as beef and seafood. Good plant based sources are wheat germ, beans, nuts and tofu.
• Selenium – Brazil nuts (2 per day will meet your needs), or mushrooms, meats and wholegrains are all great sources of selenium.
• Iron – red meat is a really good source of iron. If you want to reduce your intake of red meat look to chicken and fish as alternative animal sources, or  whole-grains, legumes  and fortified breakfast cereals for vegans/vegetarians.   Including a source of fruit or vegetables with each of your meals and snacks  will optimise your uptake of the iron from the animal or wholegrain source.

So we see whether we focus on foods, or individual nutrients, supporting our immune system is all about consuming a variety of foods. If we can recognise the food on our plates this is always a good thing : )

Contact me for a consultation if you feel you are confused or would like some help with immunity.

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Eat to a pattern Whether your pattern is 3 meals per day or 3 meals and a snack, stick to what works for you. This will help you to train your body to identify hunger signals.  If  you feel hungry  in between these eating episodes, you can consider whether you are actually hungry, or if you are craving something else.

Take a breath before opening the fridge or cupboard door. Maybe put a sticker on the front to remind you of the more mindful approach you are trying to adopt. Counting out 60 seconds may help you walk away. Sometimes we all just need a moment.  And if you would like a breathing exercise to try, why not consider this one which looks to mindful breathing as a helpful way to centre you.

Ask yourself what is going on Are you really hungry? Perhaps you are just  bored? Maybe you are  tired? Is work stressing you out?  Identify why you think you might be hungry and figure out if you really need to eat, or if you just want to eat.

If you are not hungry

Walk away. And if you don’t need to eat think about how you could comfort yourself in a different way. I like to do something physical, as it distracts my brain and helps me concentrate on something else. Leaving the house and walking in the park, or just walking around the block can be enough to dissuade me from messing with my eating routine. Find your ‘go to solutions’ by trialling different distraction techniques.

If you are hungry

Eat sitting down. This helps with digestion and metabolism of food, and allows the body to optimise absorption and use of nutrients.

Serve food on plates or in bowls. Don’t eat from the fridge, or from packets or bags. Lay the table and make your food look nice. Use a napkin. Treat yourself as you would a friend you invited for a meal.

Enjoy a measured amount. Using smaller bowls and plates can help us manage our portion sizes as food tends to look bigger the smaller the plate. If you are still hungry when you have finished, you can always go back for more.

Take your time at the table. Sometimes setting a timer for 20 minutes can help, even longer if you have opportunity to relax and rest after the meal. Another idea is to use chopsticks if you are not used to them, or using your non-dominant hand to eat. Eating differently helps to slow us down also.

Take small bites. Put your spoon or fork down in between mouthfuls. Sit back. Chew well. Breathe. Then lean forward and enjoy another mouthful. Repeat. Try not to add to what’s already in your mouth, but wait until you have had a proper swallow before having some more food. This helps with savouring and enjoying the deliciousness of the food we are consuming.

Sit and eat without distractions. So no TV or screens or other devices. Don’t even have them on the table. We can all do with eliminating some technology from our lives. Let your mealtimes be the beginning of some  tech free time.

How does it all feel?

Consider the senses. Spend your first 5 minutes noticing the food. What does it look like? How does it smell? What is the texture like? Can you pick the food up? Does the food crackle or sizzle before or during eating. Food can be so interesting, we just need to remind ourselves.

Pay attention. Consider your body and how you are feeling. Remember you don’t have to eat everything on the plate. You are allowed to leave food behind.

If these top tips for mindful eating feel challenging to achieve by yourself, get in touch. I will be happy to help you implement this mindful way to improving your eating and your health.

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So what should you eat?

If you already eat healthily you probably won’t have to change your diet too much. If on the other hand,  you are looking to focus on reducing inflammation, below are some top tips.

Different coloured fruit

Eat plenty of fruit especially cherries, berries and oranges. Enjoy the rainbow of colours as the different colours show different types and concentrations of antioxidants.

Tip: Think  of one fruit per meal i.e. 3 varied and different servings of fruit across the day.

Green leafy vegetables

Eat green vegetables daily especially broccoli, spinach, cabbage, kale and collard greens. These vegetables are concentrated in the antioxidant vitamin E, a well recognised anti-inflammatory agent.

Tip: Pick a meal and always have a serving. This way you make the choice a routine and you don’t even think about it.

Legumes and pulses

Try to work towards including more and different pulses and legumes in your diet.  These foods have different types of fibre, feed the bacteria in your large bowel, and nourish the gut lining. When undigested fibre is broken down in the gut it produces fatty acids which reduce inflammation.  If you don’t often eat beans or pulses why not replace one of your meat meals with a chickpea curry or a bean stew. This may not feel like a big difference, but when we consistently achieve positive dietary changes our bodies respond. A serving of beans or pulses is a third of a tin, I tend to suggest to individuals to consume a half tin at each sitting. A half tin of beans consumed x 2 per week is then equivalent to 3 servings across the whole week in total, so making the inclusion of these very healthy foods more achievable.

Oily fish

Healthy fats from oily fish help to reduce inflammation as they contain omega 3 essential fatty acids. Omega 3 fatty acids are known to have a strong anti-inflammatory effect. Try to consume oily fish 1 – 2 times per week, in line with current guidelines for all things heart healthy.

Tip: Think SMASHT !

Salmon

Mackerel

Anchovies

Sardines

Herrings and kippers

Trout

Nuts and seeds

Walnuts,  almonds, pecans and hazelnuts, linseeds, pumpkin and sesame seeds all contain essential omega 3 oils, again the type of fatty acid known to reduce inflammation.

Tip: Sprinkle nuts and seeds on porridge, mix into yogurt,  or use as a topping on  salads.

Wholegrain breads and cereals

Eat wholegrains which are less processed than white breads and pasta. Choosing rye or soya breads, or breads with ‘bits’ will be your best anti-inflammatory choice.  Other wholegrain options will be the brown varieties of pasta, rice and noodles. Remember there are so many wholegrain products we might not traditionally use in the UK such as wholegrain quinoa, couscous, buckwheat and  soba noodles. They can be really great additions to our diet by adding  variety and a different nutrient profile to our diet.  Whatever type of grain you usually consume at each meal perhaps try swapping it out for a wholegrain variety.

Tip: try porridge or overnight oats with different wholegrain e.g. spelt, barley, rye or millet.

Plant oils to cook and drizzle

Saturated fat from animal products tends to be pro-inflammatory, whereas plant oils are more unsaturated.

Cooking: Choose oils such  as olive, sunflower and peanut oil as great choices for cooking.

Drizzle: Choose  olive, walnut and avocado oil as tasty and healthy choices for dressings or drizzling.

If you like the taste of sesame oil use it towards the end of cooking. Sesame oil very quickly smokes on high heat so a drizzle at the end of cooking adds flavour without fumes.

Don’t be fooled by advice suggesting coconut oil is a good choice for cooking,  it is super saturated and so considered a pro-inflammatory ingredient.

Cinnamon, ginger and turmeric

These 3 spices are suggested as anti-inflammatory agents. There is nowhere near as much evidence for this effect as for the  foods mentioned above, but when working on your diet these spices could offer a health benefit to their flavours.

What should I avoid?

An anti-inflammatory diet is not about eating too many overly processed or packet goods.  Reduce your intake or avoid as  much as you can:

Cakes, biscuits and pastries

Deep fried foods such as chips, chicken bites and samosas

Overly processed or fatty red meats such as sausages, hot dogs and burgers

Too much added sugar – think sweets and chocolate bars, as well as  sugar sweetened carbonated and non-carbonated drinks

Spreading and cooking fats such as margarine and lard

Still need help?

I can help you optimise your diet if you are still finding things tricky. Get in touch, I would be delighted to help.

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Eating poultry isn’t bad for your health, and eating fish is particularly good so when transitioning, make sure to include these foods for an overall healthy nutritional intake. This will make meeting your nutritional requirements easier as you reduce your intake of red meat more generally.

1. Record your meat intake 

Is it a bacon roll for breakfast, a ham and cheese sandwich for lunch followed by a burger or spaghetti bolognaise for dinner?  if you know how much you normally eat you have a baseline from which to bounce.  Of a possible 49 meals per week, based on a 3 meal per day 7 days a week scenario, write down how many meals actually contain meat.  That’s your starting point

2. Choose a meal or a day to change

If you never eat meat at breakfast, but it’s always part of your other two meals then changing perhaps your lunch to a plant based, or white meat option (chicken, turkey or fish) provides a straightforward and simple win.  You can still eat red meat at dinner but you will be sitting back, feeling good that you have been making efforts throughout the day to reduce your overall intake of red meat.  If your overall intake is already low, and you want to change further then choose a day to be completely plant based.  Meatless Mondays is a great place to start.  You can obviously combine both options and have both meat free meals and meat free days

3. Reduce the amount or the frequency 

Another way to reduce your overall intake is to vegetable up your plate and reduce your serving size when you do eat red meat.  Having one less sausage or a mix of veggie and meat sausages, or adding a tin of kidney beans to your meat based bolognese will budget friendly your meal and add some plant based protein and fibre.

4. Plan your meals

No matter what type of healthy endeavour you are trying to achieve, when it comes to food, planning is key.  There is not a dietitian in the world who will argue this point.  We know from all the trials around health behaviour change that having a meal plan is crucial to making food based change happen.  After all, you have likely been eating a certain way for a very long time.  When you first start planning you don’t have to make the menu complex.  Instead go for easy wins e.g. scrambled egg on toast rather than a full English breakfast, or baked potato, beans and cheese rather than a meat sandwich at lunch.

5. Think differently

Once you have started reducing your overall intake of meat you can then start to get a little adventurous:

Check  supermarket magazine for recipes

Look online.   Check recipe  reviews  for tips or modifications

Google your favourite chefs.  My favourite chefs are Nigella and Jamie 

Ask your friends. Most everyone has vegetarian and vegan friends these days, they are often the source of the best recipes

6. Watch your portions

Plant based protein is not as filling as animal based protein, for the same caloric intake, and it can feel easier to over-consume.    Be mindful of the recommended servings sizes with any recipes you are using. Sometimes it’s sticking to the portions around those plant based meals that then becomes difficult. But that’s a weight loss story.

And if you need some help to get started, please get in touch.

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Can dairy foods help us to manage our anxiety levels. Perhaps dairy can influence the decisions we make, or cope with stress. We have known for a long time that individuals who eat a great diet, and exercise regularly,  tend to manage stress and anxiety much better than others. Certain foods are associated with cognitive performance e.g. oily fish, nuts and seeds, because of the omega 3 oils they contain. But what about other foods e.g. dairy? And how might they influence how we feel?   Is this influence related to the connection between the gut and the brain?

The Bi-Directional Nature of the Gut-Brain Axis

The gut and the brain communicate with each other all the time. The relationship is bi-directional i.e. the brain talks to the gut and the gut talks to the brain. The chatter is constant.  Much research focuses on how the brain influences feelings of fulness or satiety.  But what communication mechanisms exist to relay to the brain that I have eaten?  What might happen in terms of neurotransmitter production – chemical messengers – which  tell me to stop eating. We now know that these neurotransmitters are produced not only in the brain and nervous system, but also in the gut. These neurotransmitters tell the brain how I am feeling eg butterflies in my tummy because I am nervous.

The Helpful Bacteria

Bacteria, viruses and fungi live in the gut and help to make up what we refer to as the gut microbiome. We think the bacteria living in the gut mights affect the production of neurotransmitters signalling to the brain.  In this way the health of the microbiome in our gut can affect activity in the brain and influence our decision making, as well as our ability to manage anxiety.

Current research suggests two types of bacteria are considered particularly beneficial to the gut and the brain – Bifidobacteria  and Lactobacillus. High levels of stress reduce the concentration of lactobacillus in the gut.

The Gut-Microbiome and Anxiety

Dr Kathrin Cohen Kadosh describes  fine-tuning of the gut-brain axis occurs during the second decade of life. The second decade is a time of enormous change, we start secondary school,   we go through puberty and adolescence, and we are especially vulnerable to peer pressure.  Socially, we search for our tribe. This decade is also where 2/3rds of mental health problems are considered to start – problems which we often carry with us through life.

The Dairy Study

Dr Cohen-Kadosh described a comprehensive study which looked to psychological profiling, nutritional markers, stool sampling, and brain imaging, for assessment. The study then delivered a  targeted dietary intervention . The idea was to look for changes in neurotransmitter production.  The study population was divided into two groups – those classed as of low anxiety traits and those with high anxiety traits.  The dietary intervention was  the provision of a dairy derived prebiotic: a galacto-oligosaccharide. Prebiotics are those foods which contain nourishment for the good bacteria in the gut. Most prebiotics are plant based with just the one dairy derived  galacto-oligosaccharide identified.

Following the dietary intervention,  those individuals who presented with high anxiety traits displayed less anxiety than before the intervention. They also improved in  positive decision making scores. Those individuals who were already of low anxiety traits did not show any difference in outcomes.

What is a serving of dairy?

See below for suggested servings – aim for ≥3 servings per day to meet your needs, with live yogurt being considered especially beneficial to gut health. Dairy derived galactic-oligosaccharides will be found in yogurt and cow’s milk.

• 120-150ml yogurt – plain low fat or Greek preferred versus fruit flavoured which may contain added sugar or sweeteners

• 200ml cows’ milk

Dairy foods in the right amounts can be part of a healthy diet. Ideally you are eating a certain amount of dairy each day for a variety of health reasons, including nourishing your gut microbiome.  We don’t know that dairy replacements will have the same influence, but they might.

If you feel you would like to work with me on your gut nutrition, please get in touch.

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Healthy high fibre breakfast of muesli, yogurt and sharon fruit

See below for all about fibre and top tips on how to enjoy fibre daily

Why is Fibre so good for your Health?

Fibre is a type of carbohydrate, found in plants and essential to good health. Fibre is the structural part of the plant which can help us to understand how it works in the body. We know that people who consume a high fibre diet enjoy a variety of health benefits e.g. a regular bowel movement. A high fibre diet is also protective to the development of type 2 diabetes, coronary heart disease, and can help with weight loss. By enjoying more plant based foods in your diet,  you can reduce the flow of bile from the liver caused by a heavy meat based diet, this in turn reduces the amount of carcinogens reaching the bowel. Potential carcinogens can be swept through the bowel by different types of fibre, so decreasing the amount of time they might spend in the bowel and reducing the risk of colon cancer.

Different plants may have more of one type of fibre than another, but most plants will contain a variety.  You might think that one source of fibre is better than another, but as with all things nutrition most benefits to health are achieved when we consume the variety of different fibres.  See below:

What is Insoluble Fibre?

Insoluble fibre  does not dissolve in water, nor is it fermented by bacteria. Instead insoluble fibre  absorbs and retains water  and bulks up the stool. This helps to ease the passage of the stool through the large bowel, and  as the stool passes through this part of the digestive system it collects toxins and carcinogens and other  residue such as dead bacteria and dead cells from the lining of the gut.  I think of insoluble fibre like a bottle brush cleaning the bowel.  Because of this collecting or cleansing ability insoluble fibre is considered to be protective to colon (large bowel) cancer.

Good Sources of  Insoluble Fibre

• wholegrain cereals such as wheat, rye, barley, teff, quinoa, amaranth, spelt
• corn bran e.g. popcorn
• nuts – peanuts, almonds, walnuts
• seeds – chia and flaxseeds
• the skins from most tree fruits e.g. apples and pears
• potatoes
• green vegetables e.g. courgettes, green beans, cauliflower, and celery
• fruits e.g. tomatoes and kiwis

What is Soluble Fibre?

Soluble fibre arrives to the large bowel and is fermented by the bacteria that live there, or is used by them as a food source.   When foods containing soluble fibre are consumed the soluble fibre dissolves in water in the stomach and forms a thick gel like substance. This is one of the reasons why soluble fibre is considered helpful to weight loss. The gel sits over the opening of the stomach into the small intestine and so keeps food in the stomach, helping us to feel fuller for longer.  Consuming soluble fibres on a regular basis can also help to reduce cholesterol levels and protect us from developing coronary heart disease.

Good Sources of Soluble Fibre

• oats, barley, rye
• lentils, beans and peas, soya beans
• fruits e.g. berries, plums, apples, bananas, pears
• carrots and broccoli
• nuts and seeds

What are Prebiotic Soluble Fibres?

Prebiotic fibres are non-digestible fibres which help to feed the good bacteria in the gut.  By providing nourishment for the good bacteria they help to achieve and maintain a healthy balance of bacteria necessary for a healthy gut wall. It is thought that if the balance of good and bad bacteria is upset this may make the bowel wall weak, allowing toxins and even colon bacteria to seep from the bowel to other other parts of the digestive system where they do not normally live e.g. the small intestine. Maintaining a healthy gut wall is important to the maintenance of a good immune system as it’s in the gut wall that the immune system is primarily located. Another positive for the prebiotic fibres is their ability to turn off hunger hormones produced by the gut wall maintaining our feelings of fullness for longer..

Good sources of  Prebiotic Soluble Fibres

• asparagus
• yam
• onions, garlic, leeks
• bananas
• chicory and some other root vegetables such as Jerusalem artichoke
• agave
• wheat, rye, barley

Rethink your plate and include more high fibre foods in your diet  

Think Wholegrains

Choose brown rice, pasta, and bread with bits such as nuts and seeds. Enjoy a variety of wholegrains by e.g. having a wholegrain cereal such as oats for breakfast, a wholegrain sandwich for lunch or rice/couscous/pasta salad, then an evening meal with barley/noodles or quinoa. As always with diet – variety is best.

Think Fruits

Try to have a piece of fruit at each meal, either as part of the meal or as your dessert. Fruits can be your snack in the afternoon or your evening treat, with lots of different coloured fruits lending different benefits.

Think Vegetables

Consider the vegetable part of your lunch or evening meal before you think about any other content. This may help you to balance  your meals better and make sure that you are getting enough vegetable fibre for your healthy bowel bacteria.

Think Legumes and Pulses

Enjoy more plant based and use legumes (beans), peas and soya beans more regularly through your week. Having a meat free Monday is a great place to start.  Working yourself towards a more plant based diet will not only improve the fibre content of your diet but will also be good for the planet.  You know it makes sense.

Think Nuts and Seeds

Nuts and seeds add crunch and taste to most meals and a heathy dollop of fibre in the same mouthful. Whether its walnuts on porridge,  a nut butter on oat cakes, peanuts on a stirfry, or a topping of seeds on your salad, including more nuts and seeds in your daily diet is a healthy step indeed.

It’s easy to include more fibre in the diet, once you know how. Get in touch if you are finding it tricky.

The post What is Fibre? appeared first on Felicity Lyons.

What cause IBS?

Irritable bowel syndrome can occur for lots of different reasons. A stressful job,  not enough sleep, haphazard eating, travel, lack of exercise can all lead to IBS.  Trauma as an adult or child can initiate the onset of IBS, as we hold so many of our stories in our bodies. Medical reasons such as an intolerance to foods, lots of antibiotics as children or general surgery can also cause IBS.  Irritable bowel syndrome  can also be caused by an oversensitive gut,  or a side effect of treatment for a medical condition. Symptoms can relate to types of foods you might eat e.g. fibre, pulses, or particular fruits.   Careful and considered management is required, and it’s always helpful to have ruled out other conditions by having a GP appointment and blood test before you see a dietitian.

IBS Symptoms

Symptoms such as bloating, abdominal pain, cramping, diarrhoea and constipation can be mild to severe and change month to month. Whether it’s a once in a blue moon scenario or indeed a daily experience IBS is not fun. The symptoms can make you feel tired and depressed especially if you think you can’t manage them. Around 1 in 7 people  experience IBS. It is unfortunate that many of us feel uncomfortable talking about our digestive health, even with our health professionals.

Dietitians: we talk about bowels and bloating, stomach ache and stools and everything in between all the time. Try not to worry about explaining your symptoms to me, it’s my job to listen, and navigate the way forward.  The better able you are to describe what’s going on for you, the more likely we are to be able to understand what’s happening.

As a dietitian I have access to all the latest research in evidence-based strategies and management.  My training is with Monash University, world leaders in research around management of IBS. Whether we think the issue is with lifestyle, the microbiome, your intake of high FODMAP containing foods, or perhaps fibre, my job is to apply that knowledge and understanding and guide you towards best symptom alleviation.

Personal Story

My own IBS story: I had my gall-bladder removed when I was 21 and ever since have experienced problems with wind, bloating and abdominal pain, when I eat particular foods.   I have now learned my trigger foods, trigger situations, and what helps.  There are healthy foods I only eat in  in super small amounts e.g. stone fruits like plums and apricots.  There are unhealthy foods which do not suit me  though I might like them e.g. deep fried chips. Knowledge is power –  if I do experience pain I know it will go away with time.

If you would like me to help you manage your symptoms of IBS or other digestive issues please get in touch. 

The post What is IBS? appeared first on Felicity Lyons.

Giulia Enders is working on her medical doctorate conducting gut and microbiological research.  Her book ‘Gut’ is an international bestseller, and on reading it is easy to see why.  It is very easy to read and divided nicely into chapters and sections where you can find the particular thing you want to know about your gut very easily.  I would nonetheless still recommend reading through from beginning to end as it gives such straightforward explanations backed up by science, as well as much common sense advice regarding how to put your best gut forward.  Yes!  That is a joke…

I wasn’t too enamoured with the illustrations which I think could have lent more to the actual content that was being described, but this is likely personal preference and some of them certainly made me smile.  They lightened the book’s content though sometimes seemed a little obtuse.

Gut is divided into three main chapters:

1. Gut Feeling describes the structure of the gut, talks about the kind of foods we eat and how they affect our management of allergies or suspected intolerances;
2. The Nervous System of the Gut informs us on how we experience food physically from our eyes through to our large intestine, and remarks on the relationship the brain has with the gut as well as why reflux and vomiting may happen, and best management of constipation;
3. The World of Microbes: 70-80% of our immune system resides in the gut and Giulia Enders describes very nicely how the gut flora develops and how to manage the good and bad bacteria we are faced with daily.

I really enjoyed reading this book and would recommend it to anyone who wants to know more in a common sense way of the impact the gut has on general health and well being, and what steps they can take to improve current gut management.  You will definitely learn something here.

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