Here, I’ve collated some useful information and resources for IBS, which I feel you will find helpful. Got some ideas and suggestions for other stuff? – please let me know – I’d love to hear from you, because it’ll likely help other peeps like you too!
Sharing ideas, experiences and raising awareness of this horrible, frustrating, depressing condition can only but help.
1. Simple Guide To Fibre
There’s been a lot of stuff in the news lately about how good fibre is and the potential health risks if you don’t eat enough, but fibre can be a nightmare for people like you with IBS, so I’ve created an information booklet with you in mind! So grab your FREE simple Guide to Fibre…
2. IBS Survival Tips
Why not download your FREE copy and make sure you keep it handy for a helpful lil reminder!
3. How To Use Linseeds (Flax)
Linseeds are great for various reasons, including helping with bowel issues, so have a look at these previous posts for some more info and ideas: IBS and Linseeds and 10 Ways With Linseeds … you may be thinking it’s all very well deciding I want to try them, but what do you actually do with them (!!) – this FREE guide will help you…
4. Food, Mood & Symptom Diary
Struggling to understand your IBS and work out what may be triggering your symptoms? Well if you buy this diary, you can fill it in and monitor your diet, mood, activity levels and symptoms.
Well, stress is not necessarily bad, although over a long period of time it can be. It’s our response to something we see as difficult or is a threat. Our “fight or flight” mode kicks in.
Why or how can stress effect my IBS?
Stress can make us more aware of our symptoms, and our symptoms can totally stress us out! Catch 22.
I like how Professor Whorwell describes stress in his book – pretend getting symptoms is on a scoring system out of 100 … if your diet totals up 70 points (- points not meaning prizes here, though) and stress adds 40 points, then you’re going to be in for a rough ride 🙁 however, on another day, your diet gives you 30 points and about the same again for stress, then this day won’t be as bad. But if only it was as simple as that though!!
From speaking with sufferers myself, and research does also show that psychological support can be helpful for some people. These are things like counselling and CBT (Cognitive Behavioural Therapy).
What can I do about my stress?
Stress. Tackle it. Talk about it. Seek help. Take action.
A lil bit of stress is okay – it can give us the kick up the bum we need to get our butts in gear, like if we have a deadline to meet, but chronic stress, stress over a long time is not healthy and we need to nip it in the bud.
Practice relaxation techniques – try some yoga or Pilates, walking or sitting outdoors where there’s plenty of greenery. Also check out MIND, NHS Inform
To unwind, do some reading, listen to music, have a laugh with family and friends, or go for a walk
Be active everyday, whatever your level of fitness – housework, gardening, walking, slow or brisk, going to the gym, running, sports, swimming, whatever you enjoy – you’ve got to enjoy it to be consistent and consistency is key!
It can take a lot of courage to get outdoors, for fear of symptoms, but be prepared
Keep a journal; reflect – write about your day, what happened, what went well, what didn’t go so well, how you felt, what you could’ve done to improve things
Write a list of what is stressing you out, why it’s stressing you and what you could do to reduce/get rid of the stress – do you need someone’s help, who could help you
You could also write a list of all the positive things in your life and all the things that make you happy – when you’re feeling miserable or stressed, just look at your “happy list” and remind yourself of all these positive things
If you’re having a lot of loose, runny poohs, make sure you’re drinking enough to avoid dehydration.
These are my own opinions that I wish to share. I want to raise awareness of this issue and prompt peeps like you that may be suffering with stress/anxiety to seek help. So please do seek help from your doctor if you are concerned about stress or anxiety in yourself or a loved one.
*This post contains an affiliate link because I want to share a good book with you, and hope you may benefit from it. If you click on these links and make a purchase, I may receive a small commission, but please note that this is at no extra cost to you and doesn’t influence any of my recommendations.
But which linseeds? … golden linseeds, brown linseeds, ground or whole? There’s so many to pick from, but which is best and what is the difference between linseeds and flax?
Flaxseed is just another name for linseed. There’s lots of different types of linseeds, but currently there doesn’t appear to be any robust scientific evidence to suggest whole is better than ground (or vice versa), or even golden is better/worse than brown linseeds.
There’s more to these little seeds than meets the eye!
High in fibre
Helpful for managing blood cholesterol levels
Can help blood sugar control
For digestive health
Helpful for managing symptoms of wind, bloating and constipation
Source of essential omega-3 fats (ALA – alpha-linoleic acid)
“Essential” because we cannot make it and therefore we need to get this from our diet
Has anti-inflammatory properties
Helpful for heart and brain health
Good source of omega-3 for vegetarian/vegan diets
NICE (2008 updated 2018) recommend for people that suffer with wind and bloating to have linseeds (up to 1 tablespoon per day) and oat-based cereal or porridge. Linseeds are also very useful for helping with constipation, although results can be slow (- up to 6 months) and it’s important to have some fluids when you have linseeds (McKenzie et al., 2016).
Linseeds provide ~3g fibre per tablespoon (~12g) (Flax Council of Canada, 2018). In food labelling terms, a food can be classed as a “source of fibre” when it contains at least 3g fibre per 100g of the food, or a “high fibre” food when it has at least 6g per 100g. Therefore these little seeds are jam-packed with fibre!
Check out my free infographicfor a bit more info on their nutritional value and some food ideas!
It’s recommended that adults (over 16yrs old) should have 30g dietary fibre per day (SACN, 2015). However only 9% of 19-64yr olds and 7% of over 65yr olds achieve this (PHE, 2018). Women typically consume less fibre than men (~17g Vs ~21g), and over 65yr olds eat less than 20g per day (PHE, 2018).
It is common for older people to suffer with constipation (Age UK, 2017; SACN, 2015) due to, among other reasons inadequate fluid intake and typically struggle to eat enough fibre. They may also have a small appetite, so adding these little seeds to their regular food or made into smoothies would be beneficial.
Can be helpful for symptoms of wind, bloating and constipation
P.S. Need some help managing your IBS – then why not check this out too and get your FREE Survival Guide
Flax Council of Canada. (2018). Available from: flaxcouncil.ca/resources/nutrition/general-nutrition-information/nutrition-profile/
KCL. (2018). King’s and IBS. Available from: www.kcl.ac.uk/lsm/Schools/life-course-sciences/news-events/newsrecords/2018/Kings-and-IBS.aspx
McKenzie et al. (2016). British Dietetic Association systematic review and evidence-based guidelines for the dietary management of irritable bowel syndrome in adults.
NICE. (2008 updated 2018). Irritable bowel syndrome in adults: diagnosis and management. CG61.
PHE. (2018). National diet and nutrition survey. Available from:
SACN. (2015). Carbohydrates and health. Available from: assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/445503/SACN_Carbohydrates_and_Health.pdf
All comments are my own opinion.
* This blog contains Amazon affiliate links to products that I routinely use – ever since being pregnant and used to struggle with constipation. I found these really useful, plus they add extra texture and nutrition to my food, and I didn’t want to take any over-the-counter or prescription laxatives, so these were great for me. Plus, these are much cheaper than a laxative prescription! I get commissions for purchases made through links in this post, but at no extra cost to you. This is to help support my blog and does not have any impact on my recommendations to you. I share these links with you because I have benefited from these and you could benefit too.
If you have IBS, you have probably heard of linseeds! But may be you’re unsure how to eat them. Get your free download…
Also, if you follow a vegan or vegetarian diet (avoiding eggs), you can use linseed as an egg replacer!!
1 Tbsp milled linseed + 3 Tbsp water = 1 egg! (-leave to soak & go gelatinous!)
TIP: You may want to use golden linseeds as these won’t look as noticeable in your cooked product. You may also want to use whole, then grind them yourself in a pestle & mortar/blender.
Linseeds are great for your bowels, but also full of fibre and essential fats. If you buy them from health food shops or the supermarket, they can be expensive, plus supermarkets don’t tend to sell big enough bags, well not for me anyway. So I use Amazon, as they are cheaper, you can get whatever type and pack size you want. So have a try and see how you get on – don’t forget to let me know how you get on and if you have any lush recipes you’d like to share!
If you click on certain links and make a purchase, I may receive a small commission, but this is at no extra cost to you and doesn’t influence my recommendation to you. The main purpose of this is for me to share products that I like and find beneficial and genuinely think you will too, but also to generate a small revenue in order to contribute to running costs of this site.
IBS is a “functional gut disorder”, often with debilitating symptoms of abdominal pain and discomfort, bloating and a change in bowel habit. You can more than likely
Symptoms can be quite generic and unfortunately there are no specific diagnostic tests. Therefore, it can be difficult to diagnose. Other potential diagnoses and “red flag” symptoms need to be ruled out first, so you can end up feeling like the doctor has just dumped this diagnosis on you, because they don’t know what else it is.
To rule out these other diagnoses, means undergoing numerous tests and investigations. This can be embarrassing talking about your bowels and being poked and prodded. However, it’s better to have this done and rule out things like cancer (- or better to find out sooner rather than later, and to get it treated sooner).
Treatment options for IBS
Treatment can involve:
Medications, such as laxatives or antidiarrhoeal can be prescribed
Diet and lifestyle advice (see above infographic)
Psychologicalsupport, such as CBT (cognitive behavioural therapy)
Speak with your Doctor to discuss your options
Many people restrict their diet in an attempt to improve their symptoms – you may even be one of these people. But doing this can lead to nutritional inadequacy or even deficiencies. It can be difficult to know exactly what is causing the issue, and diet is often blamed.
I’ve come across quite a few people that have tried to follow a “low FODMAP” (Fermentable Oligo-saccharides Di-saccharides Mono-saccharides And Polyols) diet – a diet they’ve found on the internet.
People have even told me their doctor told them to go “Google it”. But this is no good and not very helpful, especially when you’re at the end of your tether and desperate for some help and support. Please don’t try doing this diet yourself, especially as there is a lot of misinformation out there and a Registered Dietitian can ensure your diet is nutritionally adequate.
Seek dietary advice from a Registered Dietitian
Also, I’ve worked with people who’ve told me that they’ve been to see a therapist or “Nutritionist”, who performed numerous tests on them, such as using electrodes (to test the electromagnetic conductivity) to identify the trigger food(s), and consequently restrict their diet. Sometimes they have also been prescribed various and numerous supplements and remedies.
If you are suffering with any gastrointestinal symptoms, please do seek medical advice.
If you’ve been diagnosed with IBS, a Registered Dietitian can help you too. Please note, they will ask you some awkward questions about your bowel habits – this is because we need to get as much detail as possible, to try to identify what the issue is, in order to provide the most appropriate and tailored advice.
Please feel free to contact me for more help and advice.
We all like a good brew and coffee shops are so popular – they’re a place to grab a cuppa tea or cappuccino or whatever and a slice of cake, to get out of the rain or have a break … and if you’re like me, you sneak in to use their toilets too!
But is this brew causing you some dramas? Could your daily brew be making your symptoms worse?
Could caffeine be the culprit?
Caffeine and IBS
Let’s check this out…
How Much Caffeine?
Caffeine is a stimulant that can increase alertness and cause symptoms of irritability, anxiety, sleep disturbances (Temple et al., 2017). Within the sporting world it is known to help improve performance (Maughan et al., 2018; Pickering & Kiely, 2018).
It’s thought about 4 cups coffee (~400mg caffeine) is safe for healthy (non-pregnant) adults (NHS, 2017), but…
It’s not just coffee that contains caffeine – dark and plain chocolate are on the list too! Have a little look at this:
Well, we know that caffeine can increase “colonic motor activity” (- a “science-y” way of saying stimulating your bowels) in healthy people (without any gut issues) (Rao et al., 1998).
The most recent British Dietetic Association’s evidence-based guidelines (McKenzie et al., 2016) actually show there is currently (i.e. in 2016 when the report was written), limited scientific evidence to make a strong recommendation for people suffering with IBS.
However, current guidelines recommend a maximum of 3 cups (or 2 mugs) of caffeinated drinks per day (BDA, 2016; NICE, 2017), so that’s about 200mg of caffeine.
Maximum of ~2 mugs coffee per day
You could try limiting your intake to this recommendation to see if it helps. Although, you may find it more conclusive if you totally exclude it (whilst keeping everything else the same – that way it’ll be easier to know if it was the caffeine or not). It’d be useful and makes things easier if you record your dietary intake and symptoms, so you can track progress.
Is It Commonly Caffeine?
I don’t know the answer to this question, but from my own experience of working with people suffering with IBS, I have come across quite a lot of people where caffeine has been contributing to, or seem to be solely causing their symptoms.
For example, I remember working with one particular gentleman, who’s main symptom was diarrhoea. This made him worn out and miserable. Having explored his diet, then trialling my dietary recommendations, his symptoms improved by gradually reducing and then swapping his daily caffeinated coffee (of x 5 cups) to decaf and herbal/fruit teas. Afterwards, he told me how much happier he felt and now in control of his symptoms!
For other people, I have found they can tolerate a couple of cups a day, but no more than that, and for others, it’s caffeine along with other things like garlic and stress levels.
We’re all different, so our diets need to reflect that!
Caffeine can be found in tea, coffee, energy drinks, chocolate … and some painkillers
If you think caffeine is a drama for you, you could give caffeine avoidance a bash (- but don’t make any other changes though, so you know if it was the caffeinated drink/food) whilst recording your diet and symptoms – you’ve nothing to lose but potentially much to gain, yayyy!
If you’re used to drinking several brews or other caffeinated drinks/foods, then I’d recommend gradually reducing your intake to avoid potentially getting rotten headaches, but it’s up to you – you may just want to get stuck in!
Avoid caffeine whilst pregnant (or at least below the recommendations (200mg/~2 mugs tea/instant coffee a day))
If you have any comments or questions about caffeine, you can drop me a message. If you sign up to my monthly emails, I can give you some more tips and insights into IBS and diet.
Other Sources of Support
IBS Network– Charity that provides information and support
Guts UK– Charity to raise awareness about gut conditions and provide information
NHS 10 Stress Busters– Some information to help manage stress – have a look around on the website, as they also provide further information on mental health and accessing services
Moodjuice– Website full of free self-help resources
Headspace– Website (beautiful and cute, by the way!) and App for meditation (- please note you get some free sessions, but then have to pay from £5.99)
Why do I think this is important? Why am I writing about this? Well for starters, limiting your food waste helps you to save money and also helpful to the environment. The average family household could save over £700 per year (WRAP, 2018) if they minimised their food waste!
It has been reported that the UK generates ~10 million tonnes of food waste per year (or ~£17 billion (WRAP, 2017)), ~60% of which could be avoided (The Environment, Food & Rural Affairs Committee, 2017).
This food waste rots down to produce harmful greenhouse gases including methane (WRAP, 2018).
It has been in the news a lot lately, about reducing food waste and food poverty. The Trussell Trust is a poverty charity that has provided over 1.3 million 3 day emergency food supplies between April 2017-March 2018. However, this does not represent the full scale of the issue, as there are hundreds of other independent foodbanks in the UK.
The Trussell Trust states that they make up approximately two thirds of all emergency food aid provision. It is such a shame that we waste so much food when there are so many people in the UK struggling for something to eat.
So it is in everyone’s interest to avoid wasting food!
But why do we waste food?
Excluding food manufacturers and retailers, we waste food for a few reasons, such as not using food in time and our ignorance around understanding food labels. According to WRAP (Waste & Resources Action Programme – a registered charity), ~700,000 tonnes of food is wasted due to misunderstanding food labels.
We also waste food due to cooking too much at meal times, incorrect food storage and buying more than we can eat. Christmas time is a classic case – we buy loads of food, taking advantage of the buy one get one free deals, and we also probably overestimate how much we will actually eat.
A lot of people don’t bother keeping any leftovers and just throw it away, maybe due to concerns of food safety, disliking leftovers or not even knowing what to do with them.
The Love Food Hate Waste website (https://www.lovefoodhatewaste.com) has some great ideas for using up leftovers, such as Colcannon to use up leftover vegetables or Egg Noodle & Chicken Broth to use up cooked chicken, but you can always use their recipes or any other recipe, and swap to use what you do have.
The recipe may state chicken but you have leftover roast beef, or it states to use pumpkin but you only have sweet potatoes. Just experiment!
Some people say they don’t like leftovers, so just throw it away, but if you experiment and try new recipes, making the foods into new dishes, you may actually find you like them! Some say they dislike reheated Shepherd’s pie, but you could make it into meaty bubble & squeak patties – mix in some cooked and chopped vegetables, mould into patties and cook until thoroughly hot all the way through. Others say leftover foods taste better, such as chillis and curries, as the flavours meld together.
Food safety is an issue and many people are unsure if you can/cannot reheat foods.
I’ve noticed some supermarket labels now state not to reheat the food item, but this is the supermarket being overly cautious. And this type of label information could prompt people to throw food away unnecessarily.
If in doubt, you could contact the customer services or check out the following links for some information on food safety: Food Standards Agency (FSA): https://www.food.gov.uk/food-safety or NHS Choices: https://www.nhs.uk/LiveWell/Homehygiene/Pages/Homehygienehub.aspx
As a basic guide:
Decant the hot food into a clean (and appropriate sized) container
Cool foods to be kept to less than 5’C within 90 minutes
Portioning up the food, separating it into several smaller containers, slicing large roast meats, etc., will help to speed up the cooling process
Never put hot foods into the fridge (or freezer) to cool quicker (- this will heat up the fridge and its contents, and compromise food safety)
Only reheat foods once
Reheat food until piping hot all the way through (- if you have a food temperature probe, ensure the thickest part of the food reaches at least 75’C)
Always label leftover foods (to avoid confusion later on!) with what it is, the date made and when to use it by
To help cool foods more quickly, you could put a clean plate in the fridge to get it nice and cold and then transfer the hot food onto it, and if appropriate, spread it out over the plate, or portion the hot food into smaller pieces, as these will cool quicker.
Multi-Buys and Pre-Packaged Items
It is easy to be tempted to buy multi-packs of foods, as these can be the cheaper option, but if you don’t use up the food in time, then this is actually more expensive! This is where we need to be savvy.
If we do end up buying for example, a bag of peppers because they were cheaper, (when we really only needed one), we can do one of the following options: use the one we need and let the others sit in the fridge until they look soggy and mouldy, then throw them in the bin; or, find and use recipes and ideas to use up the remaining peppers.
The remaining peppers could be used for recipes such as stuffed peppers – you don’t have to follow a recipe, although it is quite nice to browse over recipes to get ideas, but you could just be inventive. You could experiment and stuff them with anything you like.
Or you could slice/chop them up and roast them off to then use cold (-storing in the fridge for up to 2 days), or reheated in salads, or add to soups, stews, casseroles, frittatas, stir fries, add to other meat or veg dishes, or make pickles and chutneys, or place in the freezer for a later date.
Or you could par-cook the fresh peppers (- ideally steam, to try to maintain as many of the nutrients as possible, as when foods are boiled, there are more nutrient losses by leaching into the water), and then place into the freezer for storage and take out what you need as and when.
Tips to Reduce Food Waste
Get clued up on food labels
Know what “use by” and “best before” mean, so you don’t throw food away unnecessarily
Plan your weekly meals
This is helpful because you’ll know exactly what you’re going to be eating each day, which will save time and stress on the day trying to decide. When you write your meal plan and shopping list, you can check what you already have in stock (so you don’t end up buying more when it’s not needed which could then end up getting wasted), and check when things go out of date and prioritise using things up
Get portion savvy
Know how much is a portion and therefore how many portions to cook to avoid wasting food, or over-eating for the sake of avoiding wastage. You can purposely cook a double batch which could then be chilled, refrigerated and then used within 2 days, or frozen for use for a later date (-making sure you label foods for the fridge and freezer)
Use up leftovers
This will save food waste, save time later on, and save money. Get inventive, look up recipes and ideas, use them for your lunch the following day
Regularly check date labels on foods
This is a bit of a bind, but will help in the long run, when saving wasting food and buying unnecessary items. You could do this each week when you are writing your meal plan and shopping list to kill two birds with one stone. Like in a professional kitchen, you could rotate stock – first in first out, putting the older items at the front so easier to use up, rather than rummaging around trying to find the older dated item
Buy what you need
Write your weekly shopping list based on your meal plan for the week and what you have in stock, but you could also consider if each food item you are going to buy will last until it is needed, for example, you need some beetroot, but won’t use it until the end of the week, so you could buy it nearer the time or buy vacuum packed instead, or buy the fresh beetroot as planned but par-cook it and then freeze until needed
Ensure your fridge and freezer are at the correct temperatures and not overcrowded – if not, food may go off quicker
References and further reading
House of Commons Environment, Food & Rural Affairs Committee: https://publications.parliament.uk/pa/cm201617/cmselect/cmenvfru/429/429.pdf
WRAP charity: http://www.wrap.org.uk/?_ga=2.71850643.149340126.1525717198-1045890550.1525717198
Love Food Hate Waste: https://www.lovefoodhatewaste.com
The Trussell Trust: https://www.trusselltrust.org
Food Aid Network: http://www.foodaidnetwork.org.uk/mapping
There is a lot of information given on food labels, which can be a bit confusing.
Free Food Label Checker Inside!
They include things like the brand and contact details, storage instructions, exactly what the product is, its weight, the ingredients, its nutritional breakdown and how long it is safe to eat ( – scroll down for info on Best Before date, etc.).
Checking the label is particularly useful if you have an allergy or intolerance (– scroll down until you find it below), or if you’re trying to eat a healthier diet. You can check the amount of calories, fat, sugar and salt and compare the labels to help you choose between two similar products, e.g. 125g pot of low fat fruit yoghurt compared to a 120g pot.
For example, these pots are of similar size and have the same amount of calories (Kcal).
The 125g pot has:
The 120g pots has:
Looking at these pots, it’s maybe difficult to decide which would be the best option, because the bigger pot has less fat but more sugar and salt. But if you compare the labels per 100g………
125g pot per 100g:
120g pot per 100g:
As you can see, the calories are similar, they have the same amount of salt and sugar, but the bigger pot has less fat, so you could choose the bigger pot.
But then you may wonder if these are actually a healthy option….
Click the picture to download your FREE guide to help you..
… Back to checking if these yoghurts are a healthy option….
Looking at the labels per 100g (and per portion), you can see that they are low in fat (as less than 3g) and low in salt (as less than 0.3g), and medium amount of sugar (as between 5 and 22.5g). So actually, both of these yoghurts would be okay.
If you’re trying to manage your weight, look for options that fall in the lower end (green on the food label) for fats and sugar.
Front of Pack Labels
Traffic Light System
The picture of the label, shows the traffic light system, highlighting which nutrient falls into which category; either high (red), medium (amber) or low (green).
The aim of this system is to help consumers, quickly and easily, choose items that are healthier i.e. predominantly have a green label.
The traffic light system is only voluntary, so manufacturers don’t have to use this on their labels.
Reference Intake (RI)
As you will see in the label above, it states percentages of reference intakes. These RI values are based on an average-sized woman doing an average amount of activity per day. The aim of this is to provide a consistent message and limit risk of people consuming too much – to try to help towards reducing levels of obesity in the UK.
RI per day:
Energy: 2000KCal/8,400 kJ
Total fat: 70g
Total sugar: 90g
Example: In the label above, it shows the 30g portion of cereal will provide the average adult with 6% towards the total day’s allowance (RI) for sugar.
Labels on the Back or Side of Packaging
UK food labels now have a different order of typical values. The Scott’s rolled oats picture is the updated version, … and in case you were trying to remember what it used to look like:
Carbohydrates (of which sugars)
Fat (of which saturates)
This is a list of all the ingredients in the order, starting with the highest quantity ingredient first, down to the lowest. So if sugar and fat were at the start of the list, then this item would be a more unhealthy option and high in calories.
If a product contains any of the 14 following allergens, the food label must clearly identify them and list them in the ingredients. In the ingredient list, they will be highlighted in bold, italic or underlined.
cereals containing gluten – including wheat, rye, barley and oats
crustaceans – including prawns, crab and lobster
molluscs – including squid, mussels, cockles, whelks and snails
sulphur dioxide or sulphites at levels above 10mg per kilogram or per litre
Best Before date:
Past its best – can be eaten after this date but would not be of the same quality as before this date
Usually marked on items that can be kept longer, such as store-cupboard items e.g. tinned foods, breakfast cereal, gravy granules
Use By date:
Use before this date
Used on perishable items, such as packaged salads, soft cheeses, chilled meats and sandwiches
This is to help prevent consumers eating unsafe food
Sell By date:
Usually dated a few days before the Use By date, to allow the product to be consumed before it has to be thrown away
Nutrition and Health Claims
Nutrition and health claims on food and drink labels are regulated so manufacturers are not allowed to make false claims about their product – it has to be supported by scientific evidence.
I hope this has cleared a few things up about food labels. If not, why not send me a message!
The UK are typically consuming less than the recommended 5 portions of fruit and veg (-according to the most recent National Diet & Nutrition Survey (2016), 8% of 11-18yr olds, 27% of 19-64yr olds and 35% of over 65yr olds are meeting the recommendations).
See below for tips!
WHY EAT FRUIT & VEG?
They’re loaded with vitamins, minerals, antioxidants and fibre. They can help to lower the risk of high blood pressure, heart disease, stroke, some cancers and beneficial for digestive health (WHO, 2017).
It’s cheaper to fill up on vegetables, beans and pulses compared to meat/fish/poultry, and can bulk up dishes so goes further, such as a Bolognaise sauce bulked up with tomatoes, onions, mushrooms, peppers and grated carrot (grated so a less obvious addition to the dish), compared to buying a larger packet of minced beef/turkey/quorn.
BUT WHAT IS A PORTION?
80g fruit or vegetable (fresh, tinned, frozen)
30g dried fruit (best to eat with a meal to reduce impact on teeth from the sticky fruit sugar)
150mL/approx. 1/4 of a pint fruit/veg juice or smoothie*
80g beans or pulses*
*only counts once in a day regardless of amount consumed
Portion guide available from NHS Choices:
HOW TO GET 5-A-DAY
Add fruit to breakfast cereal, porridge or yoghurt
Have a small glass (150mL) of fruit/veg juice or smoothie
Add salad to wraps, pittas, sandwiches, or as a side dish
Add beans and pulses, or grate veg into soups, sauces, stews, casseroles, Bolognaise, chilli
Make dips and spreads out of beans, pulses and vegetables
Have a mix of root veg and potato as mash
Snack on fruit and veg pieces
“Eat a rainbow” – eat a variety of colourful fruits and vegetables to get a variety of nutrients they contain and to keep food interesting
Go for seasonal and local produce for taste, variety, cost, to limit “food miles”, and support local farmers and producers
Don’t bulk buy fresh fruit and veg to try to limit how long you store them – prolonged storage can reduce their nutritional value
Frozen fruit and veg may be more nutritious than fresh, stays fresher longer than fresh and is convenient
Steam veg instead of boiling to try to retain the nutrients – some nutrients are water-soluble and can leak out into the boiling water
If you do boil veg, cook until still a bit crunchy and the cooking water could then be used for the gravy, sauce or a soup
Lacto-ovo vegetarian: (“lacto”- i.e. relating to milk; “ova” – an egg) Can eat dairy products and eggs. This is the most common type of vegetarian diet
Lacto-Vegetarian: Eats dairy products but avoids eggs
Ovo-Vegetarian: Eats eggs but not dairy products
Other terms used:
Semi-vegetarian – occasionally eats meats and fish
Fruitarian – predominantly fruit-based diet, but with vegetables, nuts and seeds
Some potential key issues following a vegetarian diet:
Calcium – if you are not eating milk and dairy products, then you need to ensure you are have alternative sources of calcium, e.g.
Dried fruit such as apricots and figs
Sesame seeds and tahini (like a peanut butter but made from sesame seeds)
Fortified foods and bread
Iron – iron from meat sources is more easily absorbed than from plant sources, so to help absorption, have something rich in vitamin C; fruit/vegetables/fruit juice
Vitamin D – few foods contain vitamin D with the main sources being of animal origin such as dairy products and eggs, so look for fortified foods (-sunlight is also a source)
Selenium – can be an issue as meats and fish are good sources, so try having some nuts, particularly brazil nuts
Vitamin B12 – food sources are of animal origin, so unless you eat dairy/eggs/fish, then your diet would be lacking, but you can have fortified foods or in a multivitamin and mineral supplement
Omega-3 unsaturated fats – found in oily fish, rapeseed oil, flaxseed/linseeds, walnuts, soya and their oils, so if you avoid fish, ensure your diet is full of plant-based sources
Further information on a vegetarian diet can be found on:
Vegetarian Society: https://www.vegsoc.org
British Dietetic Association: https://www.bda.uk.com/foodfacts/vegetarianfoodfacts.pdf
People following a vegan diet avoid eating milk and dairy products, eggs, and other products derived from animals.
Always look for fortified foods to help your body get the nutrients it needs.
Some issues to consider when following a vegan diet:
A vegan diet is a lot more restrictive than a vegetarian diet, so all of the above points apply, but in particular:
During pregnancy and breastfeeding – it is safe to follow a vegan diet, but you need to ensure it is a well planned diet. Speak to your doctor, midwife or Dietitian if you are concerned.
*Please request to see a Dietitian if you are concerned about your diet and want to make sure it is nutritionally adequate*