IBSDietitianKelly

Super behind on posting this, but here’s an article I collaborated on for Food&Wine in regards to constipation! Loved getting to talk about some of my fiber favorites. For folks with IBS-C, check out the kiwi, chia, and oatmeal :)

If you want to give it a read, here’s the link!

https://www.foodandwine.com/foods-that-ease-constipation-kings-college-london-study-11863926

If you’ve got IBS and you’re taking supplements with magnesium, it’s a good idea to check which kind!

Magnesium citrate and magnesium oxide are better for constipation and are sometimes used as laxatives.

Magnesium L-threonate and magnesium glycinate are usually gentler on the gut for those with IBS-D

Magnesium is sometimes found in multivitamins, bone health supplements, and in other supplements, so if you’re having diarrhea, it might not hurt to check those. If you have questions, message me and let’s talk!

I hear this all the time from clients- they go to see a GI for the first time and one of the first recommendations they get is to eat more fiber.

While that’s not bad advice, it’s oversimplified- here’s what’s missing:

1️⃣ Eat more non-fermentable fibers. Some fibers tend to produce gas in the gut when eaten by our gut bacteria and for people with IBS, that can contribute to problems.

2️⃣ Eat more soluble fibers. Soluble fibers form a thick gel in the gut, which helps soften stools if you’re constipated and hold stools together of your having diarrhea.

Foods to eat more of: pineapple, carrots, oats, chia, kiwi, potatoes, strawberries, blueberries, quinoa, and more

If you want a fiber supplement, look for psyllium, acacia, or partially hydrolyzed guar gum (aka sunfiber)!

If you have questions, message me and let’s talk! I’m also taking new clients through Nourish- click in my bio for the link to schedule!

One of the biggest goals of my work is helping clients understand their body—not just avoid foods.

When you understand what’s driving your symptoms food feels less scary and your diet can expand instead of shrink.

Here’s how my client Narmin described that experience in her own words:

“Before I started working with Kelly, I had constant gas and bloating… I tried various probiotics and diets, but nothing helped.”

“When I started working with Kelly, she listened very carefully, asked me very good questions, and suggested a plan to start with. I felt confident and hopeful.”

“As we worked together and met consistently, I saw improvement every step of the way. It did not happen overnight—but with the solid plan in place, we got good results.”

“I was able to identify my food triggers and understood how to not just avoid them, but eat them safely.”

“My symptoms subsided, and I was well educated on how to control my symptoms and take care of my body while enjoying various foods.”

If you’ve tried diets, supplements, or probiotics and still feel stuck, it doesn’t mean you’re doing something wrong.
It usually means the approach needs to change.

If this sounds like where you are, click on the link in my bio and book a call with me!

If you have IBS, Super Bowl parties can feel a little… risky.

But game day doesn’t have to mean bloating, pain, or spending the second half worrying about that rumbling sensation.

Here are a few practical things you can do to enjoy the party and feel better afterward.

1️⃣ Choose snacks that are friendly

Think popcorn, fruit, wings (shoot for low garlic flavors like lemon pepper), and plain potato or tortilla chips.

Consider bringing an option that you know works for you! If you have digestive enzymes, don’t forget to bring those.

2️⃣ Pay attention to your hunger cues
It’s easy to overdo it when food is available for hours. Eating until you’re stuffed can contribute to bloating and make symptoms worse.

3️⃣ Slow down and chew well

Chewing to an applesauce-like texture means that your gut has less work to do and can make a big difference for bloating and discomfort.

👉 If you want more IBS Friendly snack ideas, click the link in my profile to grab my snack guide!

fodmapfriendly

The low FODMAP diet isn’t about avoiding a list of foods for the rest of your life.

It’s about lowering your FODMAP load to see if that improves your symptoms.

If you feel better, then the challenge process helps you identify which FODMAP types are a problem.

But most people are told—or assume—that the only way to do that is a very strict, all-or-nothing low FODMAP diet.

And that’s not true.

Here are some other ways to lower FODMAP load that feel a lot less restrictive.

1️⃣ Change one FODMAP group at a time
Instead of cutting everything, we adjust one FODMAP group at a time (Like fructans or lactose) and watch what happens.

That still gives us useful information—without changing your whole diet.

2️⃣ Avoid just a small handful of very high FODMAP foods.
We can also just limit the highest, most common high FODMAP foods, such as wheat, garlic, onions, beans, stone fruits, honey, and high fructose corn syrup. We can make simple swaps for these foods and then continue eating everything else.

3️⃣ Use digestive enzymes strategically.
Enzymes like Fodzyme and Fodmate can help reduce the FODMAP impact of certain foods like wheat, garlic, onions, beans, and dairy. That means avoiding even fewer foods.

And not everyone even needs to lower their FODMAP load. Other factors can help too, such as…

How and when you eat (which
can affect gut symptoms—often as much as food choices.)

Fiber and water (not just more fiber, but the right type, at the right amount,
with enough fluid so it actually helps instead of making things worse.)

And for many people,
gut-directed hypnotherapy can help calm the gut–brain connection which can reduce pain, urgency, and bloating without making any major food changes.

If you want to start with a low FODMAP diet, that’s OK. Just know that it’s not meant to be forever and there are multiple ways to be successful.

Questions? Drop them in the comments section and I’ll answer them.
If you want help finding the least restrictive way to feel better, DM me, and I’ll send you a link to schedule!

This is why IBS can feel so hard to manage, because it’s not just about what you eat.

First of all, there’s no such thing as a “perfect” diet.

Second of all, by holding your diet fully responsible for your IBS symptoms, you’re completely ignoring all the other factors that affect how your gut works, including nerve signals between your brain and gut, exercise, sleep, stress, and your eating habits.

On top of that, cutting out more and more foods can actually make IBS worse by increasing fear around eating and changing gut function over time.

Instead of more restriction, most people actually need a more informed, holistic approach— one that looks at the whole picture (not just food).

If you’re primarily managing your IBS through restriction , I’d love to hear from you. DM me and let’s chat about other options!

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One of my recent clients had cancelled multiple big trips in the past because of her IBS. The cancellations had cost her thousands of dollars but she hadn’t felt confident enough with her symptoms to go.

This year, she had a trip to Ireland planned, but she was terrified to go. She was scared of having a flare and being in pain in an unfamiliar place when she was supposed to be having fun.

When we started working together, she was still restricting foods and still having symptoms.

But for 2 months, we built a plan. We practiced strategies and prepared for all the “what ifs”.

She nervously boarded that plane with a toolkit we put together.

Last week, I opened my mailbox and found a postcard from her, telling me all about the things she’d done and seen on her trip. She and her family had an incredible time.

And that’s why I do this work.

That postcard made my week. Helping people get their lives back — their travel, their joy, their confidence — that’s everything to me.

If you’re struggling with IBS flares, you CAN get your life back- it’s about finding the right tools that work for you. If you’re tired of being afraid of your symptoms, dm me and let’s talk about it!

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Ever done a food sensitivity test, expecting to find answers, only to get results that made no sense?

One of my clients did, and her results were so off from what she knew about herself that she wondered if maybe she got the wrong results.

You’re not alone in feeling confused—these tests are confusing.

Most food sensitivity panels measure IgG antibodies, which tell us your body has been exposed to a food—not that it’s causing a problem.

Most food sensitivity tests…

Aren’t reliable (your results can change from test to test)
Aren’t accurate for identifying IBS triggers

And they often lead to overly restrictive diets, which can harm the gut microbiome over time.

A positive result doesn’t necessarily mean you’re intolerant to a food. In fact, cutting out foods often isn’t the answer at all—how you eat, sleep, and manage stress can also play a huge role in how you feel.

If you’ve been handed a list of foods to avoid and feel totally lost about what to eat next, you’re not alone. There’s a better, evidence-based way to figure out what’s actually triggering your symptoms.

DM me if you want to finally get answers and understand what your body is telling you—without cutting out half your diet.