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10/18/2024

Nutritionist for Pregnancy: everything you need to know

The expertise of a nutritionist for pregnancy is invaluable to ensure the health of the mum and baby. Pregnancy is a unique and transformative experience in a woman’s life, where maintaining a balanced and nutritious diet is crucial for the health of both mother and baby. In this article, I will describe the critical role a nutritionist plays during this blessed time, the essential nutrients required for both mother and baby and how to navigate the myths of dietary advice available.

Understanding Nutritional Needs During Pregnancy

During pregnancy, nutritional requirements significantly increase to support foetal development and maintain the mother’s health. A nutritionist for pregnancy can provide personalised guidance to meet these heightened needs, focusing on essential vitamins and minerals such as:

Folic Acid: Crucial for preventing neural tube defects, folic acid should be consumed before conception and during early pregnancy.
Iron: Necessary for producing additional blood for the growing baby, iron helps prevent anaemia, which is common during pregnancy.
Calcium: Important for the development of the baby’s bones and teeth, adequate calcium intake also supports maternal bone health.
DHA (Docosahexaenoic Acid): An omega-3 fatty acid essential for fetal brain and eye development.
Vitamin D: Vital for calcium absorption and immune function.

Given these increased needs, a well-rounded diet becomes essential to ensure that both the mother and baby receive the necessary nutrients.

The Role of a Nutritionist for Pregnancy

Tailored Meal Planning

Every pregnancy is unique, and a nutritionist for pregnancy can design personalised meal plans tailored to the mother’s specific needs and health conditions. This personalised approach considers factors such as weight, activity level, and dietary preferences, ensuring optimal nutrition throughout each trimester.

First Trimester: Focus on folate-rich foods like leafy greens, legumes, and fortified cereals to support early fetal development.
Second Trimester: Eat enough to support fetal growth, emphasising protein-rich foods and healthy fats.
Third Trimester: Increase the calories in your diet. Concentrate on iron-rich and vitamin K foods to prepare for delivery.

Demystifying Myths

Pregnancy is surrounded by numerous myths about food, and a nutritionist for pregnancy can help navigate these misconceptions. Many women may wonder if they should avoid certain foods altogether. A nutritionist provides evidence-based recommendations, clarifying which foods are safe, which should be limited, and which are crucial for fetal development.

Portion Sizes and Energy Levels

Knowing how much to eat can be daunting, especially when you are very tired (pregnancy makes you tired) and you have so much to take care of, like your house, job and preparations for the arrival of the baby. It can be overwhelming, and sometimes nutrition is left on the side.

A nutritionist for pregnancy can help determine appropriate portion sizes and caloric intake, ensuring mothers receive enough energy without excessive weight gain. Gaining too much weight during pregnancy can lead to complications such as gestational diabetes, preeclampsia, and high blood pressure. A balanced approach helps mothers gain only what is necessary for a healthy pregnancy.

Identifying Safe Foods

Not all foods are safe during pregnancy. A nutritionist for pregnancy can provide guidance on safe food choices, helping to avoid harmful substances, such as artificial sweeteners, that may negatively affect fetal brain development. They ensure that mothers understand how to enjoy a varied and nutritious diet while keeping safety in mind.

Natural Remedies for Common Pregnancy Issues

Pregnancy can bring various challenges, such as constipation, heartburn, and food aversions. Instead of relying on medications, a nutritionist for pregnancy can suggest natural strategies to alleviate these issues. For example:

Constipation: Increasing fibre intake through whole grains, fruits, and vegetables and ensuring adequate hydration.
Heartburn: Identifying trigger foods and recommending smaller, more frequent meals to ease digestion.

Managing Weight and Health Concerns

For mothers who start their pregnancy overweight or have pre-existing health conditions, managing weight gain is critical. A nutritionist for pregnancy can provide guidance on maintaining a healthy diet while ensuring that both mother and baby are nourished adequately. They help develop strategies to reduce risks, avoiding excessive weight gain that can lead to underweight babies or complications.

Supplement Guidance

Pregnancy often necessitates the use of supplements to ensure adequate nutrient intake. A nutritionist for pregnancy can recommend the right supplements based on individual dietary needs, such as prenatal vitamins, iron supplements, or omega-3 fatty acids, ensuring that mothers receive all the essential nutrients needed during this crucial time.

Accountability and Support

Having a nutritionist for pregnancy provides an additional layer of support and accountability. Regular check-ins allow mothers to discuss their progress, address any concerns, and make adjustments as needed. This support alleviates stress and anxiety, offering peace of mind that they are following the right dietary practices.

After birth: Support for Breastfeeding

The role of a nutritionist for pregnancy doesn’t end with childbirth. After giving birth, the woman’s body is depleted of nutrients because most of her nutrition passes to the placenta and goes to the development of the baby. It is essential to carry on eating well to re-nourish and replenish the body with all vitamins and minerals. At the same time, looking after a newborn baby is a hard job (adorable, though). A nutritionist can help by designing a meal plan with easy, nourishing meal ideas to eat well and re-energise. There is no end to the importance of having a nutritious plan, the quality of the milk when you breastfeed depends on the mother’s diet. And all mums want to give the best to their babies, right?

Pregnancy is a phase in the woman’s life full of joy, hopes and challenges. A nutritionist for pregnancy is an invaluable resource to help to make the 9-months more smooth, offering nutrition expertise as well as support and evidence-based recommendations. From the beginning of the term until breastfeeding, having a nutritionist to guide you can get one less weight from your shoulder of worries and things to get right. If you are pregnant and thinking about starting your nutrition plan with a nutritionist, get in touch with us. We can help you to have a nourishing and healthy pregnancy.

Frequently asked questions for pregnancy

How many consultations are needed during pregnancy?

In our clinic, we have a pregnancy package which includes 3 consultations and ongoing support with the pregnancy nutritionist.

Each consultation is done at the beginning of each trimester. However, if you come to see us in your second trimester, you can do the pack for the second, third and after birth.

How much weight should I gain during pregnancy?

The expected weight gain during pregnancy can vary, and it depends on your BMI pre-pregnancy.

The nutritionist can calculate the weight gain range recommended according to your Body Mass Index (BMI) history. If your BMI is higher before pregnancy you should be cautions about how many kilos you gain during pregnancy as it can cause complications for mum and baby and labour.

Why should I avoid certain foods during pregnancy?

Although there are lots of myths and misinformation about it, it is important to note that there are foods that should be avoided.

A few examples are high levels of Vitamin A supplements and foods like sharks, as it can cause miscarriage. Other common foods

Are unpasteurised cheese, uncooked meat and eggs, raw fish and soft cheeses like camembert and brie. The reason is that pregnant women are more susceptible to foodborne illness (food poisoning). These foods can carry bacteria like salmonella (eggs), listeria (cheese), e-coli (uncooked meat) and so on. You wouldn’t get food poisoning immediately if you ate these foods, but you are at higher risk. So the recommendation is to avoid it.

Food poisoning or any infection during pregnancy can be a risk factor for the baby as it can pass through the placenta and can cause birth defects.

Can I have coffee during pregnancy?

Caffeine is also a question that we get asked a lot. It is recommended that pregnant women cut or reduce caffeine. The reason is that excess caffeine can cause miscarriage, especially in the first trimester, premature birth and low-weight birth in babies.

Foods with caffeine: chocolate, cola, coffee, tea, green tea, match.

It’s recommended no more than 200mg/day, which is one cup of coffee or 2 cups of tea.

How can I book my first consultation with a pregnancy nutritionist?

The consultation for pregnancy can be done in person in our London clinic or online at the comfort of your home.

You can book your first consultation with a pregnancy nutritionist clicking here.

Alternatively, if you have further questions, please get in touch here.

10/17/202410/17/2024

Weight loss jabs, is it worth it?

Weight loss jabs, also known as weight loss injections, have gained popularity in recent years as a quick fix for fast weight loss. These injections often involve medications that suppress appetite or alter metabolism. While they may provide rapid results, it’s important to understand how they work, their side effects, and the long-term implications. As a registered dietitian, I want to explain the pros and cons of weight loss injections as well as provide you with a better and more sustainable alternative which is to look for help from a local nutritionist or dietitian.

In summary, here I’ll explain the common weight loss injections available today, as well as why a sustainable weight loss plan with a nutritionist is a far healthier and more effective approach for long-lasting results.

Common Weight Loss Jabs

Saxenda (Liraglutide)
- How it works: Saxenda is a glucagon-like peptide-1 (GLP-1) receptor agonist that helps regulate appetite by making you feel full faster.
- Availability: Prescription-only.
- Side effects: Nausea, vomiting, diarrhoea, constipation, low blood sugar (if used with insulin), pancreatitis, and gallbladder issues.
- Pros: Can result in significant weight loss when used alongside diet and exercise.
- Cons: Costly. Many users regain weight after stopping the injections. It can also lead to a decrease in muscle mass, which lowers metabolism.
Wegovy (Semaglutide)
- How it works: Similar to Saxenda, Wegovy also mimics the GLP-1 hormone to suppress appetite and promote a feeling of fullness.
- Availability: Prescription-only and sometimes difficult to access due to demand.
- Side effects: Nausea, diarrhoea, vomiting, constipation, and potential gallbladder problems.
- Pros: Effective at reducing appetite and leading to weight loss.
- Cons: Costly. Muscle loss is common, and studies show many regain weight after stopping the injections. It doesn’t address the underlying causes of overeating.
Ozempic (semaglutide used for type 2 diabetes)
- How it works: Initially developed for diabetes, it lowers blood sugar and helps with weight loss as a side effect by increasing the body’s insulin sensitivity and reducing appetite.
- Availability: Used off-label for weight loss.
- Side effects: Similar to Wegovy, including digestive issues and nausea.
- Pros: Helps with both diabetes management and weight loss.
- Cons: Costly. Weight often rebounds when the injection is stopped, and it can result in the loss of lean muscle.
Mounjaro (Tirzepatide):

How it works: A dual GLP-1 and GIP receptor agonist that helps regulate appetite and blood sugar levels.
Side Effects: Common side effects include nausea, diarrhea, and abdominal pain. Risks may include gallbladder issues and pancreatitis.
Pros: Significant weight loss potential, dual action may provide better blood sugar control, may improve metabolic health.
Cons: Newer medication with limited long-term data, potential for more pronounced side effects, higher cost and limited availability.

The Downside of Weight Loss Jabs

Temporary Solution: High cost. Most of these injections only offer short-term weight loss. Once the treatment is stopped, studies show that many individuals regain the weight they lost, sometimes even more.
Muscle Loss: These injections may promote fat loss, but they often lead to a loss of muscle mass as well. Losing muscle decreases your metabolism, which makes it harder to keep weight off in the long run.
Side Effects: Digestive problems, low blood sugar, and even more serious risks like pancreatitis are common side effects.
Doesn’t Address Root Causes: Weight loss injections do not tackle the deeper issues that often contribute to weight gain, such as emotional eating, lack of motivation, and poor eating habits. These factors need to be addressed for long-term success.

Why Sustainable Weight Loss with a Nutritionist is the Better Option

While the idea of rapid weight loss through injections can be tempting, true and lasting results come from a balanced, sustainable approach. Working with a nutritionist to create a personalised diet and lifestyle plan has long-term benefits that injections simply cannot provide.

Healthy Eating Habits: A nutritionist can help you develop a deep understanding of how to eat well for your body’s needs. Learning how to balance your meals with the right nutrients—like protein, carbohydrates, fats, vitamins, and minerals—ensures that you stay healthy while losing weight.
Preserving Muscle Mass: Sustainable weight loss strategies emphasize maintaining or even building lean muscle, which is critical for keeping your metabolism high. This way, you’re not just losing weight but also improving your body composition, making it easier to keep the weight off.
Holistic Approach: A nutritionist takes into account not just your diet but also factors like stress, sleep, and mental health—all of which can impact your ability to lose weight. This holistic approach sets you up for long-term success.
Personalized Plans: Weight loss is not one-size-fits-all. A nutritionist can tailor a plan to your individual needs, preferences, and lifestyle, ensuring you can stick to it over time.
Support and Accountability: One of the biggest challenges in weight loss is staying motivated. Regular check-ins with a nutritionist provide the support and accountability necessary to keep you on track.
Mental and Emotional Health: Food is often tied to emotional and mental well-being. A nutritionist can work with you to develop strategies to manage emotional eating, helping you create a healthier relationship with food.

Natural alternatives to weight loss jabs to lose weight fast:

Some foods can speed your metabolism and help you to burn more fat and lose weight fast. Isn’t it what everyone who is looking for weight loss programmes wants?

Here are my top tips for a natural way to lose weight:

Increase protein in the diet
Take omega-3 supplements
Add turmeric to your food, ginger and cinnamon
Control portion size
Berberine supplements

Ditch the weight loss jabs, make your body produce more hunger control hormones naturally

That’s right, the weight loss jabs sold in the chemist and prescribed by many doctors is a shot of the hunger control hormones.

But I will explain something interesting…Our gut is a powerhouse. Many functions in our body depend on our gut health. In the gut, after eating a diet with fibre we produce butyrate. Butyrate is responsible for activating the production of the hunger-control hormones. Also, healthy fats like oily fish, avocado, nuts, olive oil, are potent stimulators of GLP-1. If the gut is healthy and well-balanced it will increase the production of these hormones that control appetite and blood sugar levels. This is exactly what the weight loss jabs do. However, you can treat your gut with a diet including prebiotic foods that will increase butyrate.

Foods that can increase the good bacteria of your good and activate this process naturally:

beans, chickpeas, peas, lentils
fibre from sources like flaxseeds, a variety of fruits and vegetables
healthy fats like oily fish, avocados, nuts, olive oil
whole grains like quinoa, brown rice, oats

Quick fixes like weight loss injections might seem appealing, but they rarely lead to lasting results. Often, they mask deeper issues—whether they’re mental, motivational, or emotional—that need to be addressed for true success. Learning how to eat well, understand your body, and maintain muscle mass will give you the lasting results you deserve.

By working with a nutritionist, you’re investing in yourself for the long haul. You’ll gain the knowledge and tools to not only lose weight but to keep it off in a healthy, sustainable way—without the risks and side effects of injections. Remember, weight loss is a journey, not a race. It’s always better to go slow and steady with the support of a qualified dietitian or nutritionist who will guide you every step of the way.

If you are looking for help to lose weight in a natural and healthy way, contact us now. We are the leading weight loss clinic in London with over 15 years of experience and many happy clients!

10/09/202410/14/2024

Alternatives to Weight Watchers Near Me: The Importance of Personalized Nutrition Consultations

In the UK, many people seek weight loss programmes like Weight Watchers as an alternative to achieve their weight loss goals. While these programmes can help you lose weight, there are better and more personalised alternatives that, in the long run, can bring you more effective and lasting results. I am a dietitian with 15 years of experience in weight loss in practice, and in this article, I want to share with you the benefits of weight loss consultations with nutritionists and dietitians instead of generic weight loss programs like Weight Watchers.

What is Weight Watchers?

Weight Watchers, known as WW, is a weight loss programme that uses a points-based approach and has been around for decades. Each food is assigned a point value based on a systematic calculation considering its calorie, fat, fibre, and protein content.

Participants are given a daily points allowance tailored to their weight loss goals, encouraging them to make healthier food choices while still enjoying a variety of foods.

In addition to the point system, WW offers a supportive community through workshops, online forums, and mobile apps, allowing members to connect with others who share similar weight loss journeys. The idea is to foster accountability and motivation among participants, making the process feel less isolating.

However, while Weight Watchers may seem appealing due to its structured approach and community support, it does have some limitations. The programme is generic, tends to take a one-size-fits-all approach, and lacks personalisation. This can implicate overlooking clients’ dietary preferences and restrictions as well as health conditions. For instance, someone with a medical condition such as diabetes may require a specific meal plan that isn’t adequately addressed by the general guidelines of WW. Additionally, the professionals working and coaching members are not necessarily qualified nutritionists and dietitians. No health checks are required.

There are no food restrictions, so you can eat sugary foods as they count towards your points. Moreover, members learn a lot about how many points are in each food but don’t learn about the nutritional values of foods. This may result in participants eating more foods that are lower in points but not necessarily achieving optimal nutrition or a wide variety of healthy foods, leading to potential nutritional deficiencies. The daunting side reported in many reviews is that you need to use the app and add points, which can be time-consuming and boring.

Overall, while Weight Watchers can be a starting point for weight loss for some, it may not be the most effective and sustainable approach in the long run. A more personalised approach implemented by a professional like a nutritionist or dietitian will be more cost-effective and bring lasting healthy results.

Here is why.

The Importance of Nutrition Consultations

Consulting with a nutritionist offers a distinct advantage over generalised weight loss programs like Weight Watchers. A nutritionist specialises in providing personalised guidance and creating a tailored meal plan that takes into account an individual’s specific health goals, dietary preferences, lifestyle factors, and any underlying medical conditions. This individualised attention can lead to more effective and sustainable weight loss outcomes.

One of the key benefits of working with a nutritionist is the comprehensive assessment that occurs during the initial consultation. A nutritionist will conduct a thorough evaluation of your medical history, dietary habits, and lifestyle. They may also assess body composition using specialised tools, such as the Tanita body composition machine, which provides insights into metrics like body fat percentage, metabolic age, and water composition. This detailed analysis allows the nutritionist to craft a plan that not only promotes weight loss but also enhances overall health and wellness.

A nutritionist goes beyond simply providing a meal plan; they offer ongoing support and accountability. This support includes regular follow-ups, where progress can be discussed, challenges can be addressed, and strategies can be adjusted as needed. Whether it’s finding ways to navigate social situations, addressing cravings, or tweaking meal options to keep things exciting, the guidance of a nutritionist can help clients stay on track.

Moreover, nutritionists focus on educating clients about the nutritional value of foods. This education empowers individuals to make informed choices, helping them develop a healthier relationship with food. Rather than just focusing on calories or points, a nutritionist emphasises the importance of whole, nutrient-dense foods, encouraging clients to understand how various foods impact their health.

In addition to weight loss, consultations can address specific health conditions, such as diabetes, hypertension, or food intolerances. By working with a nutritionist, individuals can receive customised recommendations that align with their health needs, ensuring that they are not just losing weight but also improving their overall health and well-being.

Benefits of Consulting a Nutritionist in London

When searching for weight loss solutions, individuals in London may consider various options, but consulting a nutritionist stands out as a particularly beneficial choice. The advantages of seeking personalised nutrition services in a busy city like London include access to expert guidance, customised plans, and the ability to address individual health concerns effectively.

Access to Expertise:

In London, clients can find qualified nutritionists near me who have undergone extensive training and are up-to-date in the latest nutritional science. These professionals bring a wealth of knowledge to the table, allowing them to provide evidence-based recommendations tailored to individual needs. This expertise is essential to achieve weight loss and optimal health at the same time.

Personalised Nutrition Plans:

Unlike generic weight loss programs like ‘Weight Watchers Near Me’, weight loss nutritionists create personalised meal plans that consider each client’s unique circumstances. Factors such as age, gender, activity level, dietary preferences and restrictions, and health conditions are all taken into account. This customised approach ensures that clients receive a plan that is not only effective but also enjoyable and sustainable. Additionally, during a nutrition consultation, the nutritionist will refer individuals to do any necessary check-ups or tests to understand even better their body and health.

Support and guidance for motivation and success:

The journey to weight loss and improved health is often challenging because most people struggle to change habits alone. But having the support of a nutritionist can make a significant difference. Nutritionists provide motivation, encouragement, and accountability throughout the process. They also help you to set realistic goals, so you avoid frustration. Regular follow-up appointments allow for continuous monitoring of progress, making it easier to celebrate successes and make adjustments as needed.

Addressing Specific Health Concerns:

Many individuals may have specific health concerns that require special attention, such as food allergies, intolerances, or chronic conditions like diabetes or heart disease. A nutritionist is equipped to guide how to manage these issues through diet, ensuring that clients not only achieve their weight loss goals but also maintain optimal health.

Success Stories:

Personalised consultations can lead to tangible results. Sharing testimonials or success stories from clients who have benefited from your services can further illustrate the value of working with a nutritionist. Highlighting specific achievements, such as significant weight loss, improved energy levels, or better management of health conditions, reinforces the effectiveness of personalised nutrition support.

Although weight loss programmes like Weight Watchers can help you lose weight, they are very generic and may not be the best option in the long run, especially for someone who has struggled with their weight for a long time. Seeking help from a qualified nutritionist and having nutrition consultations are more effective and sustainable because individuals not only learn how to eat well to lose weight and maintain it, but they also have the assurance that they are making the right food choices with confidence, something you learn and can take for life.

If you are searching for a nutritionist near me and are ready to lose weight and feel fantastic, book your consultation here.

10/08/202410/08/2024

Menopause Nutritionist’s Top Tips for Managing Symptoms and Diet

Menopause shouldn’t be faced alone! As a nutritionist based in the Harley Street area of central London, I receive many women in my practice weekly seeking help to find the best diet for menopause. A diet that not only helps to manage the symptoms but also aids weight loss. If you were my patient Here are the best tips from a menopause nutritionist:

1. Foods to Avoid

Certain foods can trigger or worsen menopausal symptoms like hot flashes, irritability, or weight gain. Try to avoid the following:

Chilli
Ginger
Coffee
Sugar
Alcohol

2. Foods to Incorporate

Including nutrient-rich foods in your diet can improve overall health and ease menopausal symptoms:

Nuts and seeds: These provide essential nutrients that support hormonal balance.
Whole grains: A great source of fibre and essential vitamins.
Flaxseed: Known for its benefits in balancing hormones.
White mulberry tea: Offers several health benefits, including helping to regulate blood sugar levels.

I created this infographic so you can screen print and save the best tips for menopause and nutrition.

3. Herbal Teas for Menopause Relief

Herbal teas can be calming and soothing during menopause. Who doesn’t enjoy a delicious and aromatic herbal tea? Try drinking tea made from passion fruit leaves, chamomile flowers, and lemon balm to reduce anxiety and promote relaxation. These herbal teas are easily found in health stores or online.

4. Chocolate as a Treat

Adding 30g of 70% dark chocolate to your daily routine can help curb sweet cravings and ease anxiety, making it a delicious way to find relief. What a delicious way to manage menopause symptoms!

5. Exercise to Stay Active

Physical activity is essential during menopause. It helps reduce anxiety, prevents weight gain, and improves mood. Focus on weight-bearing exercises as they help to maintain muscle mass. Muscle mass is important as the more muscle we have the higher our metabolism, meaning we burn more calories daily. Some effective forms of exercise include:

Weightlifting
Walking
Running
Swimming

6. Healthy Snacks

To prevent weight gain, opt for healthier snack choices. Instead of high-calorie processed foods, choose fresh fruit or small portions of nuts like almonds, walnuts, or coconut chips. Including raw vegetables in both your lunch and dinner can also help keep weight in check. The best diet for menopause can be designed by a nutritionist as they will be able to develop a perfect action plan for your unique body, preferences, and goals.

7. Hydration

Staying hydrated is crucial, especially during menopause. Drink plenty of water throughout the day. As a nutritionist in London, many patients ask me how they can make water more interesting. My top suggestions:

Add fresh lemon, mint leaves or raspberries to your bottle
Drink herbal teas, cold or warm
Get the habit, the more you sip, the more you enjoy!

8. Protein

Additionally, make sure your meals include protein-rich foods like:

Eggs
Fish
Chicken
Pork
Seafood
Red meat (in moderation)

This will help fight cellulite and maintain muscle mass as your body changes. Plant-based protein sources like pulses are a great addition to menopause diet. Probably you read a lot about adding more protein to your meals, but how much you should be adding is a personal matter. A menopause nutritionist near you can help you understand the exact amount and frequency of protein in each meal. Personalised nutrition during menopause is the key as every metabolism is different and menopause has different stages.

9. Supplements

Consider adding the following supplements to your diet to further support your body during menopause:

Hydrolysed Collagen for skin elasticity and joint health.
Magnesium for improved sleep and reduced anxiety.
Omega-3 to reduce inflammation.
Coenzyme Q10 for heart health and energy production.

These supplements above are not only essential for women in menopause but also for women above 40, or in peri-menopause.

10. Low-Carb Diet

A low-carb diet means eating less carbohydrate than a typical diet. It doesn’t mean cutting it out completely. Reducing carbohydrates can be a smart strategy for controlling menopausal symptoms and losing weight. This is especially important during menopause when a woman’s metabolism often slows down. Opting for a low-carb diet can help regulate weight and balance blood sugar levels. However is important to remember that changing your diet to a low-carb diet should be done by a registered nutritionist. Removing foods from your diet without replacing them properly can cause nutrient deficiencies.

11. Manage Weight During Menopause

If you’re struggling with weight gain during menopause, remember that small changes can lead to big improvements. Focus on making gradual adjustments to your diet and exercise routine. If you need guidance, consider seeing a menopause nutritionist.

By incorporating these changes, you can manage menopause symptoms more effectively and lead a healthier, happier life during this transitional phase. Remember, you’re not alone—many women face these challenges, and with the right support from a menopause nutritionist, you can live menopause in a more enjoyable and controlled way.

10/03/202410/03/2024

10 Arabic Foods That Support Weight Loss

Arabic cuisine offers a wealth of delicious, wholesome foods that can support weight loss while still allowing you to enjoy your traditional meals. By focusing on healthy ingredients and portion control, you can savour the flavours of the Middle East and achieve your health goals.

As a Harley Street nutritionist in the heart of London, I have the honour of encountering patients of many different cultures and backgrounds. The diversity of people we see in our clinic is incredible because it enables us to gain experience with different cuisines and cultures. As a nutritionist, I aim to teach people to eat well to lose weight and transform their health, so today, I will list here 10 Arabic foods that support weight loss.

Here are 10 Arabic foods commonly enjoyed that can help you on your weight loss journey:

1. Hummus (Chickpeas)

Hummus, made from chickpeas, tahini, olive oil, and lemon, is a popular dip in Arabic cuisine. Chickpeas are packed with fibre and protein, which keep you full longer and help reduce overall calorie intake. Homemade versions allow you to control the ingredients for a healthier option.

Tip: Use hummus as a dip for fresh vegetables or spread it on rice cake for a satisfying and nutritious snack.

2. Lentil Soup (Shorbat Adas)

Lentil soup is a go-to in many Middle Eastern households. It’s low in calories but rich in fibre and protein, making it ideal for weight loss. Lentils help control hunger by promoting feelings of fullness and aiding digestion.

Tip: Have a medium bowl of lentil soup as a light meal or a small bowl before your main dish to help manage portion sizes.

3. Grilled Fish

In many coastal regions, fish like sea bass, salmon, and mackerel are staples of Arabic diets. Fish is a lean source of protein and rich in omega-3 fatty acids, which can boost metabolism and aid in fat loss.

Tip: Season your fish with Arabic spices like sumac or za’atar and grill it for a healthy, flavourful meal.

4. Dates (Tamr)

Though dates are naturally sweet, they are loaded with fibre, vitamins, and minerals like magnesium, making them a better choice than processed sweets. Eaten in moderation, they provide an energy boost without spiking blood sugar excessively.

Tip: Limit your intake to 2–3 dates when craving something sweet, and pair them with almonds or walnuts for a balanced snack.

5. Salads with Cucumbers and Tomatoes (Salata)

Fresh salads made from cucumbers, tomatoes, parsley, and lemon juice are refreshing and low-calorie. These vegetables are rich in water content and vitamin C, which helps with hydration and keeping hunger at bay.

Tip: Start your meals with a fresh salad to add volume to your meal without adding many calories.

6. Bulgur Wheat

Bulgur, commonly used in dishes like tabbouleh and kibbeh, is a whole grain that’s low in calories and rich in fibre. It helps you stay full longer and is a great alternative to white rice.

Tip: Add bulgur to salads or serve it as a side dish to keep meals satisfying and nutrient-dense. Control portion size for weight loss.

7. Eggplant (Batinjan)

Eggplant is a popular vegetable in Arabic cuisine, often used in dishes like baba ghanoush or moussaka. Low in calories and high in fiber, it helps promote digestion and satiety when prepared healthily.

Tip: Bake or grill eggplant with olive oil and Arabic spices for a tasty, low-calorie side dish or spread.

8. Plain Yogurt (Laban)

Plain yoghurt is a common side dish in many Arabic meals. It’s a rich source of protein and probiotics, which aid digestion and help you feel fuller longer. Choose unsweetened versions to avoid unnecessary sugar.

Tip: Use full-fat, plain yoghurt as a base for dressings or enjoy it with a sprinkle of seeds for a light snack.

9. Olives

Olives are a flavourful addition to many Arabic dishes and are rich in healthy fats, particularly monounsaturated fats, which can help promote fat burning. Eating them in moderation can be beneficial for weight loss.

Tip: Include a few olives in salads or dishes like fatteh for added flavour and healthy fats.

10. Quinoa

Though quinoa isn’t traditional in Arabic cuisine, it’s becoming popular as a healthy grain alternative. Rich in protein and fibre, quinoa supports weight loss by keeping you full and energised.

Tip: Use quinoa in place of rice or mix it with Arabic spices for a flavorful and healthy side dish.

Arabic cuisine can be a healthy choice for weight loss. The key is to make the right adaptations and control portion sizes. A nutritionist or dietitian can help you choose wisely. If you need help to lose weight and are looking for a bespoke diet that caters for your food preferences and culture, we can help you from anywhere in the world with online consultations.

10/01/2024

The Best Diet to Lose Weight: Everything You Need to Know

When it comes to losing weight, everyone’s looking for the best nutritional diet—one that works, provides lasting results, and doesn’t feel like a constant struggle. At Raquel Britzke Clinic, we believe that the key to sustainable weight loss lies in personalisation and support. As experienced dietitians and nutritionists specialising in weight loss, we have developed a method that is scientifically backed and uniquely tailored to each individual’s needs. Let’s explore and understand what makes our approach the best nutritional diet to lose weight.

1. The right amount of Macronutrients

The best nutritional diet for weight loss isn’t about eliminating food groups or drastically cutting calories. Instead, it’s about understanding what is going to work for your body at that point. This can be assessed during a nutrition consultation. Our weight loss programmes include an optimal combination of all three macronutrients—proteins, carbohydrates, and fats—while ensuring a healthy caloric intake.

Protein: Protein is a thermogenic for weight loss. It helps preserve muscle mass, speeds metabolism and keeps you feeling full longer. Our plans include a variety of high-quality protein sources such as lean meats, fish, eggs, dairy, legumes, and plant-based options. We create diet plans to support muscle retention and fat loss.
Tip: Incorporate protein-rich snacks like Greek yoghurt or a handful of nuts to help curb cravings and maintain energy levels.
Carbohydrates: Contrary to popular belief, carbs are not the enemy. They are an essential source of energy, especially for those leading active lifestyles. Of course, how much carbohydrates you eat and what the sources are matter a lot. We focus on complex, slow-digesting carbohydrates like whole grains, fruits, and vegetables. This approach helps maintain energy levels and stabilises blood sugar, reducing cravings and the likelihood of binge eating. The portion size is very important, too!
Tip: Choose real foods over processed options and eat small portions of carbohydrates daily.
Fats: Healthy fats help regulate hormones, absorb vitamins, and overall health. We incorporate sources of healthy fats, such as avocados, nuts, seeds, olive oil, and fatty fish, to ensure you stay satiated. Research shows that diets rich in healthy fats can also promote weight loss by enhancing feelings of fullness and reducing overall caloric intake.
Tip: Add a tablespoon of nut butter to your smoothie or a drizzle of olive oil on your salads to boost flavour and nutritional content. Always opt for a full-fat version of products like yoghurt.

2. Personalized Nutrition: A Deep Health Assessment

At Raquel Britzke Clinic, we don’t believe in one-size-fits-all diets. Our method stands out because of the comprehensive health assessments we conduct before creating any personalised nutrition plan. We use tools like DNA testing, food intolerance tests, and body composition analysis to get a deep understanding of your unique needs.

Vitamins and Minerals: It’s not just about calories and macronutrients. To achieve optimal health and sustainable weight loss, we calculate all essential vitamins and minerals in your diet. This ensures you’re not missing out on key nutrients like Vitamin D, B12, and iron, which are vital for energy levels and overall well-being. Our focus on micronutrients helps improve your health and vitality, setting the stage for successful weight management.
Tip: Consider keeping a food diary to help track your nutrient intake and identify any gaps in your diet.
Customised Plans: After assessing your medical history, lifestyle, and goals, we create a personalised diet plan that aligns with your body’s needs. Whether you’re managing conditions like hypothyroidism diabetes, or transitioning to a vegan/vegetarian diet, we tailor everything to ensure maximum results. Our customised meal plans include delicious recipes and practical tips to make healthy eating enjoyable and achievable.

3. Accountability and Ongoing Support

One of the most critical aspects of the best nutritional diet to lose weight is accountability. Many people struggle with weight loss because they don’t have the necessary support or motivation. At Raquel Britzke Clinic, we provide:

Regular Follow-ups: Our clients benefit from frequent check-ins and progress reviews, where we track weight, body composition, and other key health metrics. The diet strategy is changed monthly to keep you on track and to achieve your weight loss results. We emphasise the importance of setting realistic, achievable goals and celebrate your successes along the way.
Tip: Keep a journal of your weight loss journey to reflect on your achievements and setbacks, making it easier to stay accountable.
Support: Whether you need motivation or have questions, we are always available to provide guidance. You’re never alone in your journey. We are proud to offer support during your weight loss journey with your dietitians.

4. Sustainable Weight Loss: A Long-Term Solution

Fad diets often promise rapid weight loss but fail to deliver sustainable results. At Raquel Britzke Clinic, we focus on a sustainable approach that promotes fat loss while preserving muscle mass. Our method is designed to help you not only reach your ideal weight but maintain it in the long run.

Lifestyle Integration: We help you integrate healthy habits into your daily routine, making it easier to follow the diet without feeling deprived. We focus on real, whole foods that nourish your body, and we educate you on how to make smarter choices even after your program ends. This way, healthy eating becomes a natural part of your lifestyle.
Safe and Effective: Our method prioritises your overall health. We ensure that your weight loss journey is safe, with a deep focus on long-term success instead of quick fixes. We monitor your progress closely and make adjustments as needed to ensure you are on the right path, all while promoting a positive relationship with food.

5. Client Success Stories: Real Results

At Raquel Britzke Clinic, we pride ourselves on the success of our clients. Here is one inspiring story that demonstrates the effectiveness of our approach:

Aileen’s Journey, Aileen, 60 years old, came to our clinic after struggling to lose weight on her own for years. Throughout three consultations in just ten weeks, she lost 10 kg of body fat. Aileen’s journey was a significant learning curve for her, especially after trying various weight loss methods without success. One of the key components of her treatment was the food intolerance test, which helped us tailor her diet to her specific needs. We are incredibly proud of Aileen’s achievement and the commitment she made to her health.

Diana Cika, mum of 2, struggled to lose weight on her own. She has hypothyroidism and followed our method, coming monthly to our London Clinic. In one year, she lost 35kg of body fat and gained her confidence back. She can now fit into clothes that never fit before, and she has more energy to play with her two children.

To read more success stories and see real transformations from our clients, visit our Success Stories page. Each story reflects our commitment to helping individuals achieve their weight loss goals through personalised care and support.

6. FAQs About Weight Loss Nutrition

Q: How quickly can I expect to lose weight?
A: Weight loss varies for each individual. Our goal is to create a sustainable plan that promotes a steady weight loss of around 1kg per week.

Q: Will I have to give up my favourite foods?
A: Not at all! Our plans focus on incorporating your favourite foods in a balanced way, allowing you to enjoy them without guilt.

Q: Do I need to exercise to lose weight?
A: Not at all! Our nutrition plans can lead to weight loss even without formal exercise. However, we do encourage physical activity for its numerous health benefits.

Why Raquel Britzke Clinic?

Our clinic is renowned for its expertise in the weight loss field. All our nutritionists are registered dietitians with extensive training and postgraduate qualifications. We have helped countless clients achieve their goals by providing personalised, well-rounded nutritional plans based on scientific evidence. By focusing on comprehensive health assessments and ongoing support, we’ve developed what we believe is the best nutritional diet to lose weight.

Ready to Start Your Journey?

If you’re looking for a sustainable and effective way to lose weight, the Raquel Britzke Clinic can help. Book a consultation today and discover how our personalised approach can transform your health and well-being. Together, we can create a plan that not only helps you lose weight but also equips you with the knowledge and tools to maintain a healthy lifestyle for years to come.

Achieving weight loss is not just about a diet; it’s about a holistic lifestyle change that prioritises your health and happiness. At Raquel Britzke Clinic, we are committed to guiding you every step of the way, ensuring that you not only reach your goals but also enjoy the journey. With our proved approach, personalised nutrition plans, and support, you can trust that you’re taking the best path toward a healthier you.

09/27/2024

Top Plant-Based Protein and Iron Foods: A Nutritionist’s Guide

As a nutritionist based in London, I frequently work with clients who follow plant-based diets, helping them to maintain balanced and nutritious eating habits. One of the most common concerns I hear from vegetarians and vegans is ensuring they get enough iron and protein. These nutrients, often associated with animal-based foods, are equally vital for those on plant-based diets to support overall health and well-being. In this article, I will highlight some of the best plant-based sources of iron and protein and provide tips on how to incorporate them into your diet.

PROTEIN

Additionally, proteins are crucial for various bodily functions. They are important for the growth and repair of tissues, including muscles, skin, organs, and bones. Proteins also contribute to overall dietary balance and are present in a variety of plant-based foods.

Here are the top plant-based foods that are good sources of protein, based on 100g servings:

Tempeh: 31g of protein
Sesame seeds: 21g of protein
Cooked Lentils: 18g of protein
Cooked Chickpeas: 15g of protein
Pistachios: 20g of protein
Tofu: 10g of protein
Cooked Edamame beans 11g
Cooked Beans: 9g of protein
Cooked Peas: 8g of protein
Almonds: 7g of protein

IRON

Iron is an essential mineral for the body and is often discussed among those who follow plant-based diets. Since iron is more commonly found in animal-based foods, vegetarians and vegans need to ensure they consume adequate amounts of this nutrient for overall health.

Iron plays several roles in the body, including its involvement in oxygen transport, energy metabolism, and the functioning of various bodily systems. Ensuring sufficient iron intake can support normal bodily functions and overall well-being.

Here are the top sources of iron in plant-based foods, based on 100g servings:

Pumpkin seeds: 8.1 mg of iron
Lentils: 3.3 mg of iron
Spinach: 3.6 mg of iron
Tofu: 5.4 mg of iron
Chickpeas: 2.9 mg of iron
Quinoa: 1.5 mg of iron
Black beans: 2.1 mg of iron
Chia seeds: 7.7 mg of iron
Oats: 4.7 mg of iron
Edamame: 2.3 mg of iron

PLANT-BASED DIET

When following a plant-based diet, it’s essential not only to include adequate sources of iron and protein but also to understand how these nutrients work together in the body. Iron is vital for the production of hemoglobin, which carries oxygen in the blood, while protein plays a crucial role in tissue repair and muscle maintenance. Additionally, incorporating vitamin C-rich foods—such as citrus fruits, bell peppers, or broccoli—alongside iron-rich meals can enhance iron absorption. This synergy can help prevent deficiencies and promote overall health. By carefully planning meals that combine these nutrients, individuals can optimise their diets and support their energy levels, especially for those who lead active lifestyles.

Including a variety of iron- and protein-rich foods in a plant-based diet can support a balanced and nutritious diet. For personalised dietary advice, consulting with a nutritionist or dietitian can help tailor your food choices to meet individual needs.

09/25/202410/14/2024

Prime Drinks: Healthy Choice?

As a dietitian in my clinic in London, I am asked the following question: Are prime drinks a healthy choice? Today, I will review what we found related to Prime drinks, compare them to other energy drinks, and give you my point of view.

What are Prime drinks? Why are they so popular?

Created in 2022 by YouTube sensations and amateur boxing rivals Logan Paul and Olajide Olayinka Williams Olatunji (KSI), these drinks became viral. There are two types: Prime Hydration and Prime Energy. One is more for sports fans, whereas the other is an instant boost of energy for adults.

The drinks have gained popularity due to their high-profile branding, celebrity endorsement and attractive marketing strategies. Their appeal is also enhanced by their flavours and the perception that they offer a performance boost.

What are the Prime ingredients? Do they contain sugar? Can children have it?

Prime energy drinks typically contain a mix of caffeine, B vitamins, electrolytes, and other ingredients aimed at boosting energy and hydration. The exact ingredients can vary between different products within the Prime line.

Prime hydration is caffeine free, contains water, coconut water, electrolytes (sodium, magnesium and potassium), branched-chain amino acids, antioxidants vitamins A and E, B vitamins, artificial sweeteners (sucralose and acesulfame potassium), natural flavours, gum arabic and ester gum as stabilisers, sea salt (in the hydration sticks).

Although Prime drinks have no added sugar, they use sugar substitutes (artificial sweeteners), like sucralose and/or Acesulfame K.

Due to their caffeine content, Prime energy drinks are not recommended for children or pregnant women, as excessive caffeine intake can have negative effects on their developing bodies.

What is it used for?

Prime energy drinks are designed to increase alertness and energy levels. They are often marketed to athletes and those needing a quick energy boost, especially before or after intense physical activity. Additionally, some versions are formulated to aid hydration and recovery.

Can I drink more than one bottle per day?

Prime energy

It’s generally advised to consume energy drinks in moderation. Drinking more than one bottle per day can lead to excessive caffeine intake, which may cause issues such as insomnia, jitteriness, or heart palpitations. It’s important to follow the recommended serving sizes.

Prime hydration

Yes, you can drink more than one bottle of Prime Hydration per day, but it’s important to consider a few factors. Prime Hydration is generally safe for most people because it contains no added sugars and has low calories. However, it is still rich in electrolytes, particularly potassium. Drinking too much potassium in a short period can lead to an imbalance, especially if you’re not losing electrolytes through sweat from exercise.

If you are not very active or sweating, excess electrolytes might not be necessary, and you could risk getting too much potassium or sodium.

Where to buy and how much does it cost?

Prime drinks are available at various retailers, including grocery stores, convenience stores, and online platforms. The price can vary depending on the retailer and the specific product, but typically, a bottle ranges from £2 to £4.

Prime hydration drink vs Gatorade

Prime and Gatorade are both popular hydration drinks, but they cater to different needs. Prime, a low-calorie, sugar-free option with coconut water and a higher potassium content, is marketed for general hydration and appeals to a younger audience. Gatorade, on the other hand, provides a more traditional formula with real sugars and higher sodium, designed for athletes needing quick energy and electrolyte replenishment during intense physical activity. As a nutritionist, I’d recommend Prime for everyday hydration due to its lower sugar content and fewer calories, making it a healthier option for those not engaged in strenuous exercise. However, Gatorade can be beneficial during prolonged or high-intensity workouts, where fast-acting carbohydrates and salt are essential to prevent dehydration and energy depletion. Moderation is key, as Gatorade’s sugar content may be unnecessary for casual drinkers.

Prime energy drink vs Lucozade

Prime and Lucozade are both energy drinks, but they have different formulations. Lucozade has been traditionally marketed as a sports drink and energy drink, containing carbohydrates and sometimes caffeine. Prime drinks are often marketed more towards energy and performance enhancement.

Is a Prime drink a better alternative to hydrating drinks?

Prime energy drinks are not a better alternative to hydrating drinks. Hydrating drinks like water, coconut water or electrolyte solutions are specifically designed to replenish fluids and electrolytes. Prime drinks have carbonated water, which should not be used as a substitute for regular water, it contains preservatives and artificial sweeteners, making it an ultra-processed product, which is already known to negatively impact our health. For hydration, water is generally more appropriate.

The dietitian’s explanation for Prime drinks

As a dietitian, I know that there are better alternatives for boosting energy or hydration. According to all the information gathered above about these energy drinks, it’s important to highlight that we should not exceed the recommended caffeine intake of 3 to 6 mg per kg of body weight. For example, for an adult weighing 60 kg, the caffeine intake limit should be a maximum of 360 mg per day.

To put this into perspective, one cup of espresso contains an average of 80 to 100 mg of caffeine, 200 ml of filtered coffee has around 90 mg, cola-based sodas have 50 mg of caffeine per 350 ml, and 50g of dark chocolate contains 35 mg of caffeine.

What I want to point out is that we can easily reach the maximum recommended daily intake of caffeine. For instance, in each can of this energy drink, there are 140 mg of caffeine. For the 60 kg person in the example, one can represent 40% of their total daily caffeine allowance.

Another important point to mention is the consumption of ultra-processed products, such as this energy drink. The intake of processed foods is associated with an increase in obesity, chronic diseases, and neurodegenerative conditions due to their composition, which is rich in chemical additives that are harmful to health.

Conclusion

So, is Prime Drink a healthy choice? Well, there are better ways to keep hydrated or to boost energy, like, for example, plain water, coconut water, pure coffee and a good diet! I wouldn’t suggest you drink it daily or as part of your exercise routine.

Get in touch with us and book a consultation with a dietitian from our team to guide you on the best diet to boost energy and the best way to keep well-hydrated for sports.

09/20/202409/20/2024

Ultra-processed foods: What are they and how to avoid on your diet

What are ultra-processed foods (UPFs)?

Ultra-processed foods are products that come from multiple stages of processing using various ingredients. Many of these ingredients are for industrial use only, meaning they don’t exist in nature as ready-to-use items.

These ingredients are formulated for specific purposes, such as extending the shelf life of food, giving artificial flavour to make the product more palatable, or providing creaminess to food products. Most of the time, these foods are made with the primary goal of increasing their sales potential.

As a dietitian, my mission is to teach my patients how to eat real food and how to choose their food wisely. I want to write about UPFs to inform you and empower you to make better food choices.

How is food classified?

The term “ultra-processed” comes from the NOVA food classification system developed by the University of São Paulo in Brazil. In this system, foods are categorised into four groups based on the type of processing involved in their production:

Category 1: Unprocessed or minimally processed foods – These are foods obtained directly from nature, such as vegetables, leaves, seeds, meats, fruits, eggs, and milk, and are consumed without undergoing any processing or alteration. Minimally processed foods involve minimal changes like cleaning and selecting grains for consumption, grinding grains into flour, freezing meat cuts, or pasteurising milk.
Category 2: Processed culinary ingredients – This group includes foods extracted from unprocessed or minimally processed foods or directly from nature to be used for seasoning and cooking. Examples include oils, fats, sugar, and salt.
Category 3: Processed foods – These are products made from unprocessed foods with added salt or sugar. Examples include preserved vegetables, fruits in syrup, cheese, and bread.
Category 4: Ultra-processed products – This category refers to the ultra-processed foods mentioned earlier. Examples include filled cookies, soft drinks, packaged snacks, instant noodles, processed and packaged meats, processed cereals, and processed yoghurts.

Why should we avoid ultra-processed foods in our daily diet?

This type of food product is nutritionally unbalanced, containing large amounts of salt, sugar, and fats, which leads to overconsumption due to its high palatability. Of these products, only a small portion comes from natural foods, with the rest made up of culinary ingredients and food additives.

Often, these products contain ingredients exclusive to the industry, developed in labs from petroleum and coal. These additives are included to extend the shelf life, enhance flavour, and keep consumers coming back to buy more.

Did you know that bread, classified as processed food, can become ultra-processed if extra ingredients like hydrogenated vegetable fats, sugar, starch, whey protein and emulsifiers are added? Processed bread should only contain flour, yeast, water, and salt on its ingredient list.

Have you heard of empty calories?

Empty calories come from foods that provide energy, often in large amounts, mostly from poor-quality sugars and fats, without supplying nutrients like vitamins, minerals, or fibre. That’s why they’re called “empty”, you’re consuming a lot of calories without the essential nutrients that are vital for health.

So, how do you know if a food is ultra-processed?

The best way is to read food labels. The main part to check is the ingredient list. If a product has a long list of ingredients, usually more than five, and contains unfamiliar names, it’s likely an ultra-processed product.

Did you know the ingredients are listed in order of quantity? So, the first ingredient listed is the most abundant. If sugar is listed first, then sugar is the main component.

And what about products marketed as low-calorie, diet, or light? Are they a better option?

The answer is no. Often, to reduce calories or remove something specific like sugar or fat, companies add other substances to maintain the expected texture, flavour, and aroma. Many times, fat is reduced at the expense of adding more sugar or vice versa. Additionally, chemicals are often added to mimic the effects of sugar or fat. The big issue is the marketing of these products, which promotes them as healthy due to lower fat, for example. Many emulsifiers are added to UPFs to improve taste and texture, and while some studies suggest they may have negative health effects, more research is needed to determine their exact impact.

Can light or diet ultra-processed foods cause weight gain?

While light or diet ultra-processed foods may reduce certain ingredients like sugar or fat, they often contain additives that enhance flavour, which may encourage overconsumption, potentially leading to weight gain. There is growing evidence that high consumption of ultra-processed foods may be associated with obesity, as they are often energy-dense and low in nutritional value.

As a dietitian in my clinic, I always recommend eating whole foods in their natural form and always avoid low-fat and light versions. Natural fats are not the enemy, as we need healthy fats in our diet for hormone brain health.

And have you noticed the packaging of these UPFs?

They are often brightly coloured to catch the consumer’s eye, and they usually come in large packages, encouraging overeating. Also, these packages are designed to be easy to open, requiring no physical effort, which further promotes a sedentary lifestyle since you don’t even need to prepare your food.

Another important point is the environmental impact.

The production of ultra-processed products is considered harmful to the planet for several reasons, such as:

They increase waste from packaging, which ends up being discarded and polluting the environment.
The industries that produce these products require large areas of land and advanced technology, leading to deforestation to make space for new factories.
The demand for sugar and oils promotes monoculture farming, which relies heavily on pesticides and fertilisers, which is strongly associated with soil and water contamination.
It also requires large-scale distribution of these products, involving long transportation routes that contribute to increased pollution and energy consumption.

Navigating the world of food labels and understanding the impact of UPFs on your health can be overwhelming. That’s where a professional nutritionist comes in. By working with a nutritionist, you’ll receive personalised guidance tailored to your unique health needs and lifestyle. Whether it’s identifying healthier alternatives, understanding portion sizes, or learning to read ingredient labels effectively, a nutritionist helps you make informed, balanced food choices.

In addition to creating a customised nutrition plan, a nutritionist provides ongoing support to help you stay on track with your goals. From meal planning to offering practical tips for daily challenges, you’ll have expert advice every step of the way. Our clinic also offers continuous communication through our app, where you can ask questions, get encouragement, and have your plan adjusted in real time based on your progress.

With the right guidance, achieving a healthier lifestyle and reducing your reliance on UPFs becomes not only manageable but sustainable in the long term.

09/14/202410/16/2024

The 10 Worst Foods for Irritable Bowel Syndrome (IBS) suffers

In this article, we will discuss the 10 worst foods for IBS and why they are not a good option.

Irritable Bowel Syndrome (IBS) is a condition that affects the digestive system, causing symptoms like abdominal pain, bloating, and changes in bowel habits. Managing these symptoms often requires identifying and avoiding trigger foods. It’s also important to investigate other potential triggers, such as the presence of bacteria, allergens, or low-grade inflammation linked to metabolic conditions like high cholesterol and altered blood sugar levels.

Here are the 10 worst foods for people with IBS.

1. High-FODMAP Foods

FODMAPs (fermentable carbohydrates) can be difficult for those with IBS to digest, leading to symptoms like bloating, and discomfort. Common high-FODMAP foods include:

Fruit and vegetable: apple, apricot, avocado, blackberry, cherry, fig, fruit juices, lychee, mango, nectarine, pear, persimmon, plum, watermelon, asparagus, artichoke, beetroot, cauliflower, chicory, corn, garlic, green onions (the white part), mushroom, okra, onion, pea.
Starchy foods: barley, couscous, beans, rye, soy, wheat.
Dairy products: milk, yoghurt, cheese
Desserts: honey, any product with mannitol, sorbitol, xylitol

Consult a IBS/FODMAP dietitian or nutritionist to help you with a low FODMAP diet to manage IBS.

2. Ultra-Processed Foods

Ultra-processed foods like:

pre-packaged seasonings
hamburgers
nuggets
processed sweets
processed meats like salami
sausage
hot dogs
ready-to-eat industrialised foods
ice cream
candies
packaged snacks
cookies
sweetened yoghurts
industrialised bread

These foods often contain additives like emulsifiers that can disrupt gut health and worsen IBS symptoms. Prefer to peel more foods and unwrap less; use whole and minimally processed foods as the basis of your diet, and avoid processed and cured meats.

3. Artificial Sweeteners

Artificial sweeteners, particularly, sugar alcohols like:

sorbitol
mannitol
xylitol

These scan be harsh on the digestive system and trigger IBS symptoms. These sweeteners are often in sugar-free candies, gums, and diet drinks. Instead, opt for natural sweeteners like stevia or small amounts of honey (if tolerated).

4. Foods Low in Fiber

A diet low in fibre, such as one high in refined cereals like:

white bread
pasta
white rice

Diet high in refined carbohydrates and low in fibre can contribute to constipation and exacerbate IBS symptoms.

Incorporating fibre-rich foods like oats, chia seeds, and whole-grain products can improve digestion and help regulate bowel movements.

5. Fatty foods

Fried foods or those rich in fats, especially animal fat, can worsen symptoms of intestinal inflammation. Prefer good sources of fat, within the amount your body needs, such as avocado, nuts, seeds, and olive oil.

6. Poorly digested foods:

Our digestion begins in the mouth with the chewing process, which generates mechanical digestion. It is well known that inadequate and rapid chewing can result in ineffective digestion of food, which may worsen gut health and exacerbate IBS symptoms.

7. Spicy Foods

Spicy foods can irritate the digestive tract, leading to symptoms like heartburn, indigestion, and diarrhoea. If you have IBS, it’s best to avoid overly spicy dishes. Opt for milder seasonings like herbs (basil, oregano) or a squeeze of lemon for flavour without the heat.

8. Caffeinated Beverages

Caffeine can stimulate the intestines and increase the risk of diarrhoea in IBS sufferers.

Coffee
certain teas
energy drinks

These drinks can all exacerbate symptoms. Herbal teas like peppermint or chamomile can be soothing alternatives, with peppermint also offering additional relief for IBS symptoms.

9. Carbonated Drinks

The bubbles in fizzy drinks can cause gas and bloating, worsening IBS symptoms.

sodas
fizzy water
beer

These are common offenders. Instead, stick to still water, herbal teas, or diluted fruit juices without added sugar.

10. Alcohol

Frequent alcohol consumption can irritate the lining of our gut and worsen IBS symptoms, in addition to being associated with a reduction in the variety of beneficial bacteria present in our gut, which may be one of the triggers for IBS.

So what should I eat instead?

An IBS-friendly diet based on a Low FODMAP diet, includes

Protein options: Chicken, turkey, eggs, and fish
Fruits: Bananas, blueberries, strawberries
Vegetables: Zucchini, carrots, spinach, and cucumbers
Grains: Quinoa, rice, and oats

Lifestyle Tips for Managing IBS

Beyond diet, lifestyle changes can be highly beneficial in managing IBS symptoms. Some additional tips include:

Exercise regularly: Physical activity can help stimulate digestion and reduce stress.
Eat smaller, more frequent meals: Large meals may trigger IBS flare-ups, so consider eating smaller portions throughout the day.
Track your symptoms: Keeping a food and symptom diary can help you identify patterns and better manage triggers.

Managing IBS diet

Everyone’s digestion system is different. Some people with IBS can tolerate certain foods better than others. The list of the 10 worst foods for IBS is a guidance to help suffers to control and pinpoint better their digestive issues. However, if you are experience strong and continuous symptoms, the best approach is to find a nutritionist for IBS near you and discuss your diet plan. The IBS diet treatment is unique as the reactions and symptoms can vary. It is not advisable to remove foods or food groups without professional supervision as you can lack in nutrients. Get in touch with our team today and book your IBS dietitian consultation.