What Counts Towards Your 5-A-Day?

If you live in the U.K, it’s very likely that you’ve heard about the “5-a-day” campaign, which a is public health recommendation to consume at least 5 portions of fruit and veggies a day.

It can be all too easy to think if you have 5 different fruits or veggies a day or 5 portions of a couple of different fruits then bingo – you’ve hit the goal. However, there are a couple of things we need to be mindful of to ensure we’re reaching that recommendation and obtaining a variety of nutrients, too!

Why is it important to have 5-a-day?

Diets rich in fruits and vegetables can help to reduce the risk of high blood pressure, helping to prevent against heart disease and strokes. They’re also vital for good gut health as they contain fibre (especially in the skin!), which helps to optimise blood cholesterol and prevent constipation. Did

Top 10 Triggers for IBS and Bloating

IBS stands for Irritable Bowel Syndrome and it’s a disorder of the digestive system resulting in stomach cramps, bloating and/or altered bowel movements. It’s estimated that around 20% (1 in 5 people) of the population will suffer from IBS at some point in their life, which can be triggered or made worse by stress and changes in the diet. A doctor formally diagnoses IBS, usually after a number of tests to exclude other causes.

Although symptoms can vary for each individual, there are some common food and drink culprits that can trigger symptoms.

Are there any surprises here?⁣


?Fizzy drinks (inc. no added sugar varieties) – If fizzy drinks are a trigger, try to knock out as many bubbles as possible and drink them slowly

? Sweeteners – Many ‘diet’ or ‘light’ products may contain sweeteners such

What is the Low FODMAP Diet?

What is the Low FODMAP Diet?

Have you heard of the low FODMAP diet? Are you wondering if it can help with your IBS?

Read this blog post to find out what it is all about and to see if it can benefit you. 

This post is written by my friend & gut health dietitian Kirsten Jackson


What is the low FODMAP diet?

The low FODMAP diet is a 3 stage diet which enables you to pinpoint your specific triggers and to help you to eat food without fear and debilitating symptoms.

The 3 stages of the diet are restriction, reintroduction and modification of your long-term diet depending on what your reactions were. You can read more about it further down the page.

Evidence suggests that around 57-72% of people get symptom relief through this diet (2). However, it is complex and restrictive so needs to be done under the supervision of a

Are carbs good or bad?

As a nation – we LOVE to demonise certain foods and food groups! Over the past few decades, there’s been a trend for ‘cutting carbs’ fuelled by diets such as Atkins, Keto, Dukan to name a few, as well as phrases such as ‘no carbs before marbs!’ or ‘carbs make you fat’.

Many of these phrases and diets have confused people with the importance of carbohydrates, making them out to be ‘bad’ or a driver of weight gain. But in fact, no food is inherently ‘good’ or ‘bad’ – it depends on the portion and frequency in which we eat them (+ of course how we cook them and what we add to them!)

Carbs also contain the SAME amount of calories per gram as protein (4 kcal/g), in comparison to 9 kcal/g for fats!⁣

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1️⃣ Energy – Carbs are the body’s


https://nicsnutrition.com/can-we-improve-our-skin-through-what-we-eat/<strong>CAN WE IMPROVE OUR SKIN THROUGH WHAT WE EAT?</strong>

In the world of wellness, it’s not just about what our diet and lifestyle can do for our internal health and well-being, but how it can also impact our external wellbeing, potentially improving the quality and appearance of our skin and hair for example. However, if you do a quick search online, you might find many ‘miracle cures’ including pills and powders that claim to improve your skin health, reverse ageing or UV damage but is it really that simple? The fact of the matter is that if something sounds too good to be true, it probably is! 

Our skin is the biggest organ in the body and similar to our other organs such as our heart and brain, eating a healthy balanced diet can support our skin health, although it is not a miracle cure. With that being said, there are some nutrients that could be worth prioritising in