How to get a happy gut + two exclusive recipes
How To Get A Happy Gut + Two Exclusive Recipes
Always struggling with tummy issues? Introducing The Happy Gut Guide, designed by nutritional therapist Madeleine Shaw and registered dietitian Laura Tilt to conquer all things IBS. A 12 week programme designed to help sufferers take control of their symptoms, we caught up with Madeleine and Laura to talk all things IBS and to share two exclusive recipes.
Why did you create Happy Gut Guide?
We created Happy Gut Guide as at the moment if you are diagnosed with IBS there is a complete lack of guidance. 1 in 7 people have IBS and as someone who has suffered with it I know how hard it can be.
When you’re diagnosed, you often just get given a leaflet or told to go on the low FODMAP diet, which can be confusing. Not everyone can afford a private dietitian, so we wanted to create something in the middle to help sufferers manage their symptoms and be bloat free for life! Education is so important to us, you won’t just learn the best way to manage your IBS, you’ll learn why you need to.
3 tips for taking control of your IBS?
Get it diagnosed first. As tempting as it is to self-diagnose, it’s important to make sure your symptoms are down to IBS, because bloating, tummy pain or a change in your poo can be a sign of other conditions including coeliac disease and Crohn’s. A visit to your G.P. and a simple blood test will help to determine whether it is IBS, helping to get you on the right path to managing your symptoms. Don’t fret about discussing poo with your G.P. – we promise they’ve heard it all before. If you can, take a symptom diary to help explain what you’re experiencing.
Know your IBS type. Not all IBS is the same, so knowing your type will help you work out the best management plan. IBS-C (constipation) describes tummy pain and infrequent (less than 3 times a week), hard or lumpy poos. IBS-D (diarrhoea) is tummy pain with loose and watery poos. If your poo alternates between the two, you’re in the IBS-M (mixed) camp. Keep a poo diary for a week to learn your type.
Don't overlook the power of simple changes. Making time for regular meals and eating slowly really does make a difference. Reducing caffeine and alcohol, cutting down on fizzy drinks and drinking plenty of non-caffeinated fluids can also help. If you have diarrhoea you will probably benefit from reducing your fibre intake, whereas people with constipation will benefit from eating more fibre filled foods like oats and linseeds.
Pesto Pasta with Kale Chips
Time: 20 mins
50g of gluten free pasta (I love brown rice)
50g of kale leaves
100g of cherry tomatoes
15g of almonds
10g of basil leaves
75 ml of olive oil
Cook the pasta as per instruction.
Blend the pesto ingredients together. Add a tbsp of the pesto to the pan plus a dash of olive oil. Add the tomatoes and kale and cook for 7-8 min until the tomatoes blister. Mix in the pasta and 1 tbsp of pesto. Season, add chilli flakes and serve warm.
Indian Spiced Potato Cakes
Time: 35 mins
100g new potatoes
50g of courgette, grated
4 tbsp of porridge oats
1 tsp of cumin powder
½ tsp of turmeric
½ tsp of garam masala
50g of basmati rice
1 tbsp of olive oil
½ tsp of chilli flakes
1 tbsp of desiccated coconut
Boil the potatoes for 20 minutes, then place in a bowl and mash with a fork with the courgette, oats spices and a pinch of salt. Roll into two patties. Heat the oil in pan and fry off both sides for 2 minutes.
Rinse the rice and cook as per pack instruction. Serve with the spinach and sprinkle over the coconut.