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Liz Beavis - Food Intolerance Dietitian

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Newtown, NSW
Liz Beavis - Food Intolerance Dietitian

Helping people who struggle with food intolerance symptoms to reduce their symptoms and get back to enjoying food again!

20/12/2024

✨ Following a restrictive diet over the festive season is hard! ✨
Most people want to strike a balance ⚖️ between having a little bit of extra freedom with their dietary restrictions vs throwing everything out the window and starting back at square one with their symptoms (nb 🚫 neither is appropriate for Coeliac Disease or dietary allergies!)
You need to find your line of how far you want to push your boundaries vs how much symptoms you're willing to put up with.
For most people it comes down to how 'big' your symptoms are, eg you might be willing to put up with a few hours of bloating for the sake of a slice of Grandma's famous Christmas pudding, but is it worth spending 3 days running to the loo? or a week of migraines? (no judgement if it is!) 🍰
You get to choose whether you don't push the boundaries at all so you can enjoy feeling fabulous and symptom-free your elimination diet, or push the boundaries with 1 favourite thing, or a little taste of a few things.
And keep in mind any 'survival' strategies that may help to reduce your symptoms a bit (that can be different for everyone - chat to your dietitian for some strategies that may suit you).

And remember, this is temporary, where you are now doesn't have to be where you are this time next year. If you feel like you're stuck in a rut please reach out to see how I can help you break free from your symptoms and eternal elimination diets.

18/12/2024

🎈I put up some Christmas lights in my office the other day, only to find that out of 20+ lights only ONE light actually lit up 🎈
That felt like a common theme for myself and many of my clients at this time of year.
So many people (especially women) are running on less than 10% right now.
And some of my clients expressed that they felt like a failure as they couldn't put in 100% effort into their dietary strategies at this crazy, social time of year.
I left up the lights to remind us all that it is OK to not be functioning at 100% all the time. It's OK to just do the best you can right now 🤗
Be kind to yourself and try to take some time out to recharge over the break. (I don't think that strategy will help my lights, but it will help for the rest of us, even just a little bit). You've got this 🙌

16/12/2024

🤦‍♀️ How do you manage the festive season when you are on an elimination diet to reduce your symptoms
Food is often a big focus of our Festive season, and that is very challenging when you know that many of your favourite foods trigger symptoms! 🤦‍♀️
Whether you are Low FODMAP, low chemical, low histamine, low disaccharide or something else, you'll likely find that there are many festive foods that don't work for you right now.
Here's a few tips to make it easier (and there's heaps more in my blog)
🍴 If you're catering, consider how you can tweak your favourite dishes to suit your dietary requirements
🍴 If you're eating elsewhere, take a dish to share that you can eat, so you don't go hungry
🍴 Remember that some people show their love by cooking for others. Speak to your host ahead of time (when emotions are less volatile) to let them know that you may not be able to enjoy their cooking this year, but it isn't personal!
🍴 Eat a snack beforehand so you don't get over-hungry and make decisions that you will regret later
🍴 Take the focus off food. Connect with friends & family in other ways eg good conversation, family games or movie
🍴 If you choose to push your boundaries and eat foods that may trigger your symptoms consider how much symptoms you are willing to put up with (nb this is NOT ok for people with Coeliac Disease or dietary allergies)
🍴 Relax & have fun! Your tolerance may increase when you are in holiday mode
🍴 And don't forget that these dietary restriction don't have to be your reality forever! (If you want some help to enjoy next Christmas without symptoms and able to eat more foods pls send me a DM)

Don't forget to read my blogpost for more tips https://www.foodintolerancedietitian.com/blog/festiveseasoneliminationdiet

13/12/2024

🧑‍🎄 How do you navigate eating out over the festive season? 🧑‍🎄
Eating out is such a big part of the festive season for so many
🍽️ End of year work parties
🥂 End of year client celebrations
A few tips to help you navigate eating out:
🎄 Check online menus or call ahead to see what you can order off the menu or with a few small changes
🎄 Chat with the chef to find out if and how they are able to support your dietary restrictions
Its best to order something simple and cooked to order (eg steak/ fish etc) as these are easier to tweak to your dietary requirements than meals with lots of sauces or meals cooked in advance
🎄 Eat a snack before you go so you aren't starving hungry (when you're more likely to make decisions you'll regret later
🎄 Focus on the purpose of the party - to enjoy other the company of your friends or co-workers, rather than focusing on the food itself
🎄 Don't forget to consider the drinks - choose options that are less likely to trigger your symptoms

27/11/2024

🎈What can I eat at a party? 🎈

As we head into our busiest social time of year, the stress of how to navigate social situations when you are following a restrictive diet plays on the mind of so many people.

Today's tip is for house parties, BBQs, picnics etc 🌭

If everyone is bringing a plate there's no way you can control what everyone brings (and nor should you, the party is not just for you!)

🥙 But you CAN make sure that there is something for you to eat. Make sure the food that you bring is suitable for your dietary restrictions, but make sure there is enough to share with others as well. No matter how bland and boring you might think your dish is there is usually someone who would love to give it a try.

🍐 If you're on a low chemical, gluten-free diet, make a bean dip and serve with some rice crackers and celery sticks. If you want to zoosh it up to share with others, add some carrot sticks and cherry tomatoes.

🫐 If you're on a Low FODMAP diet, create a sharing platter with berries, veggie sticks, olives, walnuts and suitable dips. Elevate it to a charcuterie with deli meats.

What is your favourite sharing dish for parties? Share in the comments below - it may just help someone else who is feeling a little stuck

22/11/2024

📉 Research shows that 3 out of 4 people reduce their IBS symptoms on a Low FODMAP diet. Which is great! Life is soo much easier when you're not dealing with daily bloating, gas and pain!
BUT a Low FODMAP diet is meant to be a short-term solution to reduce symptoms, and isn't really healthy as a longterm diet, because it is
🟠 boring
🟡 difficult to eat out
🔴 nutritionally inadequate
🟣 not ideal for your beneficial gut bacteria which support your health
But it doesn't have to be that way! You definitely CAN broaden your diet with the right strategies.
You need to get your gut to a happier & healthier place so that you are able to broaden your diet again WITHOUT symptoms.

If you’re feeling stuck and not sure what the next steps are to feeling well again, book a free Discovery Session to find out how I can help ☎️ https://bookings.nookal.com/bookings/appointment/RDXHW/RXHFW

Address

Newtown, NSW

Opening Hours

Monday	9am - 5am
Tuesday	9am - 7:30pm

Website

http://www.foodintolerancedietitian.com/

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