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www.facebook.com/groups/417030973601268This weeks’ article comes thanks to one of my members in my Free Facebook group for carers of children with gut and/or skin issues. She asked for exactly what it says in the title. Ideas for gently supporting gut health whilst appealing to a fussy eater.
At first glance it may appear that this article is only aimed at children, but it isn’t. You would be surprised how many adults have quite distinctive likes and dislikes when it comes to food. So, this is a great topic to tackle because it effects so many of us, whether we are a parent of a fussy eater, or whether we aren’t that keen on a few foods ourselves. Last thing before I delve properly into the topic. My belief is that fussy eaters are born and not made and so I want to take any of notion of guilt straight out of the equation. This is the little anecdote that brought me to that conclusion: My first-born loves all food, a lot. As an infant/young child he was never happier than when he was eating, and we were amazed by how adventurous he was, so young. I of course, as a first-time parent, foolishly thought that this had something to do with my parenting skills. As I was soon to find out, my son was born loving food, it had absolutely diddly squat to do with me. My daughter then arrived, and if I was a suspicious sort, I would think that she came specifically to teach me a lesson. Food didn’t interest her. She didn’t like lumps right from the start – baby porridge was a no-no, she just spat it out. She would only eat vegetables that came from tins, and she could outlast my patience at the table, by a considerable mile. She was born suspicious of most foods and there was nothing I could do to change it. Well, I did manage, but it took years. She is part of the reason I retrained as a Registered Nutritional Therapy Practitioner, I needed to know more, so I could feed her better. You’ll be pleased to hear that she now eats an amazing variety of foods and cooks for most of her friends. She still doesn’t like yogurts with ‘bits’, however. Anyway, enough digression. Today’s article is all about which nutrients are helpful to support gut health generally and some tips on how to subtlety incorporate them in the diet so that it slips past the most vigilant of fussy eaters. A quick overview of our digestive system and what it needs for health. Before we get into the nutrients and tips, just a quick overview of the gut. The gut runs all the way from our mouth to our bottom. Digestion starts in the mouth, specifically for carbohydrates (bread, pasta, flour-based products, potatoes etc), once swallowed the food passes via the oesophagus and is drip fed into the stomach. It then passes through into the small intestine, where most digestion of nutrients takes place, before moving into the large intestine where water is removed, and our gut bacteria continues to break down matter and synthesises certain vitamins. We then finally pass what’s left as a stool, and the process is complete. The whole process is managed thanks to peristalsis, a wave like action that helps propel the food to each area of the digestive stages. Many clients talk about gut problems, but that term is a little vague as issues can occur at any of the stages. We may eat too quickly and not chew enough so that the food is too large, and we experience a sensation that the food is hard to digest. We can have issues with our oesophagus so that some of the stomach acid comes up further than it should, and we experience reflux. We can have too much or even too little stomach acid so our foods, most commonly proteins, aren’t adequately broken down. We can have an issue with digestive enzymes or bile acids. Bacteria can come up to the small intestine, where they shouldn’t be and trigger small intestinal bowel overgrowth (SIBO). We can have an unbalanced gut bacteria population and constipation in the large intestine. So which nutrients are good for our digestive system? Here is a list of the nutrients, the tips on how to incorporate them will follow!
How to slip these ingredients into your fussy eater’s diet.
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I’m Jessica Fonteneau, the Eczema and Digestive Health Nutrition Expert. I’ve worked with hundreds of clients to help them change their diets, better manage their flares, and find relief. My vocation is to help those with eczema and digestive issues, because I have suffered with these interlinked conditions since I was 6 months old, and I truly know what it is like to experience these debilitating conditions. Every client I have ever worked with has their own triggers and ideal nutrition. There is no such thing as ‘one-size-fits-all’. Whether you work with me one-to-one or use my guided tools, my objective is to help you uncover what works best for you, so that you take back control and experience relief. My guided programmes are only suitable for adults as children have very specific nutrition requirements. I do, however, work with many child clients as part of my clinic. I also offer two free communities for adults caring for children with eczema and digestive symptoms, feel free to come and join us and get some well-deserved support.
To easily keep up with my articles, masterclasses, ebooks and online programmes and receive exclusive access to early bird offers, sign-up to my newsletter. Interested in what I do and who I am? Go to my website: www.jessicafonteneaunutrition.com
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Irritable bowel syndrome (IBS) is a common functional gastrointestinal condition that affects millions of people in Western societies. Incidence of IBS is on the increase with more and younger people being diagnosed and experiencing symptoms including stomach pain, bloating and irregular bowel movements. Exact causes are unknown, and IBS remains the common diagnosis once all other digestive conditions have been ruled out. Ultra-processed foods and drinks (UPFD) are increasing in both consumption and visibility, but so too is the amount of evidence growing that highlights this food group’s problematic relationship with health. This article will explore the association between consumption of UPFDs and IBS and will give 5 tips on how to transition away from UPFDs if you suffer from IBS. A quick IBS overview IBS is a complex and often long-term (chronic) digestive disorder that effects the large intestine or colon. IBS is considered a functional gut disorder as there is no damage to the gut. Symptoms can vary from person to person, but include a combination of the following:
If you experience any of these symptoms, you should consult with a medical practitioner. IBS is thought to be caused by several triggers including gut motility (the movement of your stool through your gut), gut microbiome and gut hormones. Diet and stress have been identified as triggers for onset or worsening of IBS symptoms. Ultra-Processed Foods and Drinks. The jury is still out on the classification of what makes a UPFD, however since 2013 the NOVA classification developed by Monteiro et al., (6) has been the system most quoted. The NOVA classification divides products into four categories, from unprocessed or minimally processed foods to ultra-processed foods and drinks:
In a nutshell, UPFDs are highly processed products that usually contain a long list of additives, preservatives, and artificial ingredients. They can be found packaged in bright, colourful packaging and they are promoted as being convenient as well as being delicious and economical, as they usually have long shelf lives. How UPFDs affect gut health including IBS When a person is diagnosed with IBS, they are often recommended a low FODMAP diet which is fundamentally a very low fibre diet. Many of my clients come to me saying that ultra-processed foods are those that they tolerate the best on this way of eating. What they don’t realise is whilst these foods and drinks appear to be more easily digested, they are, in fact, reinforcing and exacerbating the problem. Studies have shown that the gut microbiome is different in those who regularly eat UPFDs and those that don’t. Those whose diet includes many UPFDs tend to have a larger population of gut bacteria that is considered more pro-inflammatory (triggers more inflammation). There are numerous ways in which UPFDs affect gut health and can contribute to IBS including:
5 Top Tips for Transitioning Away from Ultra-processed foods if you have IBS. Caution: someone with IBS who has been following a low FODMAP or low-fibre diet shouldn’t suddenly change their diet. I would strongly recommend that anyone wishing to modify their diet consult with a medical or nutrition practitioner.
Sign up for my news to receive the published articles straight to your inbox. Read more by clicking below to see my previously published articles:
I’m Jessica Fonteneau, the Eczema and Digestive Health Nutrition Expert. I’ve worked with hundreds of clients to help them change their diets, better manage their flares, and find relief. My vocation is to help those with eczema and digestive issues, because I have suffered with these interlinked conditions since I was 6 months old, and I truly know what it is like to experience these debilitating conditions. Every client I have ever worked with has their own triggers and ideal nutrition. There is no such thing as ‘one-size-fits-all’. Whether you work with me one-to-one or use my guided tools, my objective is to help you uncover what works best for you, so that you take back control and experience relief. My guided programmes are only suitable for adults as children have very specific nutrition requirements. I do, however, work with many child clients as part of my clinic. I also offer two free communities for adults caring for children with eczema and digestive symptoms, feel free to come and join us and get some well-deserved support.
To easily keep up with my articles, masterclasses, ebooks and online programmes and receive exclusive access to early bird offers, sign-up to my newsletter. References
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AuthorI’m Jessica Fonteneau, I’m the eczema specialist and I help people Escape from the Eczema trap. Archives
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