nutritionist

Broadbeach IBS Dietitian

Broadbeach IBS Dietitian
Broadbeach IBS Dietitian 1333 1000 Ace Health Centre

Broadbeach IBS Dietitian

We are your Broadbeach IBS Dietitian. Irritable Bowel Syndrome (IBS) can be one of the frustrating conditions if it is not managed properly. Suppose you have tried different strategies to manage IBS symptoms for a while and still don’t see any improvement. Maybe it is worthwhile to trial the FODMAP diet.

What is the low FODMAP diet? 

The low FODMAP diet is an elimination diet that restricts foods that are high in fermentable carbohydrates (i.e., Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, And Polyols). FODMAPS are either poorly absorbed or not absorbed at all in our gut, so they are fermented by our gut bacteria. During the fermentation process, gases are produced and expand our intestine, in people with IBS can result in triggering symptoms like abdominal pain or bloating.

Where do I find FODMAPS in food?

FODMAPs are found in a wide range of foods, including fruit, vegetables, grains/cereal, nuts/seeds, dairy products, processed food, and beverages.

To give you an idea, the table below shows you some common high and low FODMAPs food from the five food groups.

Food Group High FODMAPs Low FODMAPs
Fruit Apple, Pear, Mango, Dried fruit, Nectarine Orange, Grapes, Kiwifruit, Strawberries
Vegetables Onion, Garlic, Mushroom, Snow peas, Cauliflower Green beans, Potato, Zucchini, Carrot
Grains/cereal Wheat-based bread, rice, pasta Sourdough bread, Gluten-free bread, pasta
Meat/alternatives Processed meat (e.g., sausages), Cashews, Pistachios, Kidney beans Plainly cooked meat, Macadamias, Peanuts, Chickpeas
Dairy Cow’s milk, Custard, Soft cheese Lactose-free milk, Cheddar cheese, Yoghurt (small amounts)

How does it work?

The low FODMAP diet has 3 phases:

  1. Elimination (2-6 weeks)
  • Reduce FODMAPs in the diet to only a small amount
  1. Re-introduction (6-8 weeks)
  • Food challenge to identify symptoms triggering food and amount of food tolerated.
  1. Personalization (Long term)
  • Maintaining good symptoms control, while expanding your choice of food, to ensure adequate nutrition from a variety of food.

Trialing in a low FODMAP diet can be challenging because it is a highly restrictive diet. Therefore, it is recommended to complete the diet with a Dietitian, to ensure you are getting the proper nutrition. Our Dietitian has completed specialist training in a low FODMAP diet with Monash University. Book an appointment to find out more!

IBS Dietition

IBS Dietitian
IBS Dietitian 640 427 Ace Health Centre

IBS Dietitian

IBS Dietition is now available. With so many gut issues from food intolerance to coeliac disease, Irritable Bowel Syndrome (IBS) seems to get more attention on the internet or even in conversation. Not surprisingly, the fact that almost one in five Australians have experienced the unpleasant symptoms of IBS at some time. For most of you, frustration can be the common feeling while you are constantly living in discomfort, worrying about where the closest toilet is and being cautious with food choices all the time.

What is IBS?

IBS is a condition that affects the function of the gut, causing abdominal pain, bloating, gas, diarrhoea and constipation. These symptoms often wax and wane and vary in severity. Till now, we don’t know what causes IBS, but some factors are thought to be causing IBS:

  • Change in the gut bacteria
  • Change in the gut movement
  • Stress and anxiety
  • The difference in individuals on how they perceive normal muscle contraction and stretching of the bowel

If you suspect you have IBS, book in with your IBS Dietition and then if needed check with your GP to ensure your symptoms are not caused by other illnesses (e.g., inflammatory bowel diseases, diverticulitis, coeliac disease) because they all have many overlapping symptoms that are similar to IBS.

As unpleasant as the symptoms are, the good news is some ways may help improve IBS symptoms. Here are some of the general IBS management strategies that you may try:

  1. Stress and anxiety management

Stress and anxiety may trigger overactivity of the gut and causing those IBS symptoms.

  1. Healthy eating tips

Be mindful of your meal pattern and portion size. Remember to drink plenty of water. Try to limit your consumption of caffeine, alcohol, fatty food, and spicy food, as they may trigger IBS symptoms.

  1. Lifestyle change

Low to moderate-intensity exercise (e.g. jogging etc.) may help relieve your symptoms as well.

Suppose you have tried these strategies for a while and don’t see any improvement in your symptoms. An IBS Dietition can help you investigate further using a low FODMAP diet. Book an appointment with our dietitian today.

Is carbohydrate bad for diabetes

Is carbohydrate bad for diabetes
Is carbohydrate bad for diabetes 1080 720 Ace Health Centre

Is carbohydrate bad for diabetes?

Is carbohydrate bad for diabetes? Have you ever google something similar before? If you did, you must be confused about whether or not you should give up your favorite bread or pasta dishes, just for the sake of managing diabetes. Here’s great news for you. You don’t necessarily have to give up your favorite food and manage your diabetes better.

What is diabetes?

There are 3 types of diabetes:

  • Type 1 diabetes (Autoimmune condition; not linked to lifestyle choices)
  • Type 2 diabetes (Progressive condition; associated with lifestyle risk factors)
  • Gestational diabetes (diabetes that occurs during pregnancy)

Type 2 diabetes is a condition in which your body becomes resistant to the normal effect of insulin or losing the capacity to produce enough insulin. Usually, when we eat carbohydrate-containing food like cereal/grain, milk, starchy vegetables and fruits, they are broken down into simple sugar called glucose. It is then used as energy in our body with the help of insulin. Because of diabetes, our body cannot control the amount of glucose in the blood properly.

Why is carbohydrate important?

  1. An essential part of a healthy diet

Carbohydrate-containing foods are the primary energy source for our body, and especially our brain relies on glucose as fuel. More importantly, most carbohydrate-containing foods are good sources of fibre, vitamins and minerals to keep us healthy. (Excluding the foods with few nutrients, but high energy, sugar content)

  1. Why should you give up your favourite/stable food?

No matter where you come from, bread, pasta, or rice must be one of your stable food. Although they are the source of carbohydrates that affect our blood sugar level, we don’t necessarily avoid them. We can still enjoy them in moderation.

Australian Dietary Guidelines can be used as a general guide for you. If you need individual dietary needs, don’t hesitate and ask our dietitian today.

 

Top 5 Tips to Prevent Sports Injury

Top 5 Tips to Prevent Sports Injury
Top 5 Tips to Prevent Sports Injury 626 491 Ace Health Centre

Top 5 Tips to Prevent Sports Injury

Here top 5 tips to prevent sports injury will be discussed in this blog. We all know that exercise is good for our physical and mental well-being. However, sometimes we can push ourselves too hard and get injured. This can be frustrating and can sometimes prevent us from reaching our goals, whether that be completing our first triathlon or losing a few kgs. Here are 5 evidence based tips to prevent injury:

Manage your Training Load: 

The first of the top 5 tips to prevent injury is around training load. Training load refers to how hard and how quickly our tissues are challenged. Managing this load is one of the best strategies to prevent injury. Train regularly and moderately, with only mild to moderate increases in load. Avoid spikes and lulls in you training and when they do occur be more cautious for a while.

Engage in Strength Training: 

Engaging in strength training will make our tissues (muscles, tendons, bones, ligaments, joints and cartilage) more robust and resilient to injury. A Physiotherapist can design a strength regime specific to your sport.

Update your Sports Shoes: 

It is vital that you wear the correct shoe for your chosen sport. Each sport has its own specific demands and it’s important that you choose a shoe with the appropriate design features to meet those demands. A podiatrist can help you find the appropriate shoe for your needs.

Mind your Diet: 

Aim to eat a well balanced whole food diet with lots of vegetables, fruit and lean proteins. Nutrition is so important for growth and repair of our tissues. A dietitian can help design a diet to meet your daily energy requirements.

Prioritise your Sleep: 

The last of the top 5 tips to prevent injury is Sleep. Sleep deprivation is a common issue and a major factor in chronic pain, impaired athletic performance and injury rates. Getting more sleep boosts performance and enhances recovery. Aim for at least 8 hours a night.

If you are struggling with an injury or just want to optimise your performance, don’t hesitate to call us on 07 5572 6222 or book an appointment online.
11 brain food boosters

11 brain food boosters you should pack into your diet now!
11 brain food boosters you should pack into your diet now! 800 534 Ace Health Centre

It’s no secret that your brain is kind of a big deal, so make sure it gets the food it deserves (the brain food boosters). The brain is the skipper of your body and in charge of keeping your thoughts running, your lungs breathing, your feet moving, and of course, your heart beating.

Even though we tend to focus on other parts of our body, it is crucial to keep our brain in peak working condition to breeze through the day, and it all starts with the type of food we consume.

Our brain works pretty similar to a car engine in the sense that it needs “fuel” to get going. Without petrol, your car would not move an inch, and your brain is no different. Eating the right food at the right time can do wonders to not only keep your brain healthy but also improve specific mental tasks, such as memory and concentration.

Our dietitian Jess compiled a list with 11 brain food boosters you should add to your diet today.

1. Broccoli

Broccoli is great for our nervous system due to the high concentration of potassium.

2. Garlic

Garlic is a must-ingredient for every healthy household. Not only is garlic highly nutritious and great for your blood pressure, but it also offers your brain protection against aging and memory loss.

3. Dark chocolate

Good news, chocolate lovers! In moderation, dark chocolate can strengthen the bodies immune system, which correlates with a boosted blood flow to the brain.

4. Almonds

This little piece of nut is a Vitamine E bomb which helps to maintain your cognitive abilities and boost your alertness.

5. Lean Meat

Again, it’s all about the balance. In moderation, lean meat can help to calm down your thoughts thanks to the amino acid tryptophan, which is found in red meat, chicken, turkey, fish, and even eggs. Lean meat is also rich in vitamin B6 and B12, which helps the brain’s neurotransmitters and boosts your metabolism, respectively.

6. Eggs

Egg yolk is a great ingredient to kickstart your memory in the morning, while the high concentration of protein constitutes to the healthy development of your brain too.

8. Banana

Bananas are one hell of a brain food  and rich in potassium, which helps our brain to focus and think more clearly over a more extended period.

9. Spinach

Just ask Poppey! Spinach is packed with healthy nutrients and considered a super food. It boosts the circulation of blood in your brain, which lowers the risk of a stroke, brain, and other brain injuries.

10. Carrots

Carrots aren’t just good for your eyes but your brain too! The key ingredient called Luteolin is a memory booster and at the same time slows down aging and can even prevent cancer.

11. Water

This one goes without saying. Drink plenty of water! Dehydration is a common reason for headaches and lightheadedness, which won’t be kind on your concentration and focus.

 

There are plenty of other great and delicious snacks, drinks, and brain foods that are not only great for your mind but a healthy lifestyle in general. Want to know more? Check in with our dietitian for custom meal plans and more at ACE Health Centre, Clear Island Waters on the Gold Coast or you can read more about it Australian Dietary Guidelines > https://www.eatforhealth.gov.au

Enter your
text here