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Gut Feeling Dietitian

Phone: +61 422 682 927

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22.01.2022 Hands up if you're sick of your IBS symptoms? It honestly breaks my heart that many of my clients have simply accepted that they are going to live a life putting up with low energy, anxiety, pain, discomfort, bloating and unpredictable bowel habits before working with me! Some of the impacts of IBS symptoms include:... Fatigue and low energy Diarrhoea and or constipation Unpredictable bowel habits Abdominal pain and discomfort Low libido Poor self-esteem Depression and/or anxiety Elevated stress around eating and Poor sleep In 2021, my goal is to help as many women as possible reclaim their energy, overcome their bloat and get control of their IBS symptoms! If you feel like your IBS diagnosis is taking control of your life hit the link in my bio for a complementary 20 minute chat! See more

21.01.2022 Did you know anxiety and depression are more common in people who have IBS? This is when compared to healthy controls or those without IBS! A 2019 systematic review and meta-analysis that included 73 studies from over the world found that individuals with IBS have a 3-fold higher chance of having either anxiety or depression compared to healthy subjects.... They then went one step further to investigate differences between the different subgroups of IBS IBS-C (constipation predominant), IBS-D (diarrhea predominant), or IBS-M (mixed symptoms) . Interestingly, even though all types of IBS had increased anxiety/depression, participants with IBS-C were more likely to experience anxiety and depressive symptoms. We also know that stress can exacerbate symptoms of IBS. For example a 2019 study exploring anxiety, depression and IBS found that those with more severe psychological distress experienced more severe IBS symptoms. With increased anxiety and IBS symptoms, came increased symptoms of fatigue, and with increased depressive and IBS symptoms, came decreased work productivity. IBS and mental health conditions are related through the something called the ‘gut-brain’ axis which describes a highway between the gut and the brain. There is a bi-directional flow of information between the gut and the brain, where stress or signals from the brain can exacerbate gastrointestinal symptoms or vice versa. Therefore taking care of your mental health, self-care and stress levels is an important part of your IBS management and indeed your overall health. I have a unique set of skills and experience in helping people with both IBS and anxiety and/or depression. Hit the link in my bio if you're interested in working together! See more

19.01.2022 Huge congrats to Kent who has worked alongside EatSense dietitians and Riverside Body Scan during this amazing transformation.

16.01.2022 Have ever struggled with heartburn? If you have, then you know that it is an extremely unpleasant and uncomfortable feeling that affects 15-10% of Aussies at least 1x/wk. People who experience chronic and recurrent heartburn and/or reflux have something called gastro-oesophageal reflux disorder (GORD). Acid reflux happens when acid from the stomach travels up into the oesophagus where it is not meant to be. This often results in a bur...ning sensation in the chest, pain and spitting up some of the stomach contents. One of the most common reasons is that the sphincter between the oesophagus and stomach is faulty and isn’t working properly either because it has become weak or isn't closing properly. Usually the sphincter closes tightly after food passes through to stop stomach acid from shooting back up into the oesophagus. Another reason people may suffer from reflux is because of a condition called a hiatal hernia where the upper part of the stomach and the lower oesphageal sphincter slides above the diaphragm. The following may increase the risk of developing acid reflux: Pregnancy Certain medications including ibuprofen and aspirin Citrus foods Tomato and tomato products Spicy food Fatty foods Peppermint Simple sugars Onion & garlic Alcohol and carbonated drinks Coffee, chocolate and caffeinated beverages Smoking Eating too close to bedtime Lying down after big meals Overeating Carrying excess weight around the abdomen Our top lifestyle tips include: Eliminate specific foods and drinks that trigger symptoms Stop smoking Lose weight if you are carrying extra Avoid overfilling stomach and don't eat for 3hrs before laying down couple of hours See more

15.01.2022 Have you noticed that stress affects your gut? Your mental health is just as important as the food at the end of your fork when it comes to your gut health. Managing your stress levels is important with research showing that chronic stress can wreak havoc on your physical and mental wellbeing.... Have you ever noticed that when you're stressed it can affect your digestive system and trigger an IBS episode? Client's commonly report that stress is associated with: Reflux Bloating Constipation and/or diarrhoea Abdominal pain Worsening of their IBS symptoms So what are some examples of how stress can impact your gut? The gut and brain are in constant communication via the nervous system. Stress can affect and may trigger pain, bloating and other gut discomfort to be felt more easily as the nerves in and around the gut become more sensitive It can increase the severity of heartburn or reflux It can affect how quickly or slowly food moves through the body which can cause either diarrhoea or constipation. It can weaken the intestinal barrier which forms part of your immune system making you more susceptible to infections It increases your risk of anxiety or depression which are associated with gut complaints such as IBS Tell me below- does stress affect your gut? And if so- how? See more

13.01.2022 Hands up if you've tried quick fixes to relieve your IBS? Many of my clients have wasted time, energy and money on well marketed quick fixes with little to no research to support them! In fact, this is one of the reasons why I specialised in gut health, I hated seeing my clients being taken advantage of and let down. ... If one of your 2021 new years resolutions is to feel better and get on top of your IBS and sluggish energy levels hit the link in my bio to work with me! No two people with IBS are the same and I can work one on one with you using my signature framework to help you identify your triggers, get relief of your symptoms and reclaim your energy! See more

13.01.2022 You know how they say you don't know what you've got until it's gone? Having regular pain-free bowel movements would have to be up there! People seriously underestimate the ability to poo without worrying about it. Chronic constipation is estimated to affect between 25-30% of the population and is one of the most common medical complaints in Australia. ... The diagnosis for chronic constipation is having at least 2 of the following symptoms for at least 3 months: Straining for 25% of defecations Lumpy or hard stools for 25% of defecations Sense of incomplete evacuation for 25% of defecations Sensation of blockage for 25% of defecations Manual maneuvers to facilitate 25% of defecations Less than 3 spontaneous bowel movements per week Chronic constipation differs from constipation-predominant IBS which involves abdominal pain and bloating or a change in frequency and consistency of stools. Some tips you can try include to prevent constipation: Aim for 25-30g of fibre Aim for 1.5-2L of fluid Aim for three regular meals Take steps to manage stress levels Aim for 7-9hrs sleep Incorporate 30-60mins of exercise per day Eat 1-2 green kiwifruit per day Try a gentle stomach massage Consider a fibre supplement like psyllium Try 5-6 prunes per day (not for people who have IBS and are sensitive to sorbitol Get in the right toileting position. This can help reduce the strain from constipation. A squatting position with your knees higher than your hips while sitting on the toilet is recommended. What have you found helps with managing your constipation? For me, drinking enough water and exercising daily and super important! See more

12.01.2022 Looking for some mood-boosting snacks ? Save this handy list for later. Here are some of my favourite mood boosting snacks: Wholegrain muesli bar Greek yoghurt... Fresh fruit Nuts Seeds Whole-grain crackers and hummus Veggie sticks and avocado Tinned salmon, tuna or sardines Roasted chickpeas Tell me below , what snack would you pick??? See more

05.01.2022 Hello and welcome to my new followers! I thought now would be a great time to reintroduce myself and tell you all a little bit about myself. My name is Nicole and I am the owner of @gutfeeling.dietitian. I have been a dietitian for over eight years. I run and own one of the leading nutrition practices on the NSW Central coast @eat_sense.... I started the @gutfeeling.dietitian to focus on my two interest and specialty areas- mood food and gut health. Over the past eight years of working as a dietitian the greatest transformations I have witnessed have been the ones that have happened on the inside! Seeing my clients become happier and more energised and overcoming their chronic gut issues is what lights my fire inside! I have struggled with IBS and anxiety in the past and know first hand how draining it can be living with these. Through my signature framework I have been able to identify my triggers so that I can live more confidently and with more energy. If you are interested in learning how to optimise your diet in order to improve your mood or overcome your IBS symptoms hit the link in my bio to work with me! You can also download my happy gut recipe book for a limited time by hitting the link in my bio! Tell me a little bit about yourself below! See more

01.01.2022 How many of these common high FODMAP foods do you eat? Here are some common examples of high FODMAP foods and some easy swaps for you to make: Apples are high in fructose and sorbitol. Swap for kiwifruit, oranges, mandarins, a firm banana or strawberries Watermelon is high in fructose, mannitol and fructans. Swap for cup rockmelon ... Cow's milk and yoghurt are high in lactose. Swap for lactose free milk and yoghurt Onion and garlic contain fructans Beans and peas contain GOS and fructans swap for cup canned and rinsed lentils, cup canned and rinsed chickpeas, green beans or 150g edamame beans Wheat bread, pasta and cereal are high in fructans. Swap for spelt sourdough or gluten free bread, gluten free pasta and rice-based cereals or oats ( cup max) See more