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http://www.foodintolerancedietitian.com/

Liz Beavis - Food Intolerance Dietitian, Newtown (2026)

19/05/2026

My 3 step approach to helping you manage your gut symptoms
• Reduce your symptoms – starting with diet & lifestyle changes
• Identify your triggers – work out which foods (or other factors) may be triggering or exacerbating your symptoms. Once you know this you have much more control!
• Broaden your diet without symptoms – this is a very important step that most people miss! Being stuck on a restrictive diet is not good for your gut health or your social life. It is important to get your gut back to a happy & healthy place so that you are able to broaden your diet again without symptoms
I find a lot of people get started with the first step, and maybe the second, but miss step 3. Or maybe you’ve tried to broaden your diet again but just can’t find a way to do this without making your symptoms worse. I hear you! I’ve helped many people who are stuck at this step. If you need some help, please reach out and let me know which stage you're stuck.

15/05/2026

I like to think of your gut microbiome as a garden.
If there are plenty of healthy plants, grasses etc in your garden, the few weeds hanging around may not be causing too much of an issue.
However if the grasses dies off, maybe with hot dry winds or just lack of rain, when it rains again the weeds are the first to grow back, taking up space so it is harder for the grass to grow again.
In the same way your beneficial gut bacteria can take a battering from antibiotics, what you eat and much more. Then opportunistic species thrive, which may not be the best types of bacteria to support your health.
The good news is that you can restore your gut microbiome to a better balance (and without harsh weedkillers!) by feeding up the ‘good guys’, which can lead to reduced symptoms and better health outcomes.

10/05/2026

The bustling summer season has transitioned to cooler Autumn nights, and with that comes a time for self-reflection.

I find that for many of my clients they spend less time thinking about their symptoms so they have more space to think about the bigger picture - what is the next step on my health journey?

Take a moment to consider if any of these are relevant for you right now:

what food challenges should I be doing so I understand my food triggers?
what steps can I take to increase my tolerance of my trigger foods?
what can I do to improve my microbiome?
Ding, ding ding! If any of these questions ring true for you please connect with a free 15min Discovery Session to have a chat about what directions are best for you right now.

07/05/2026

If you have switched to lactose-free foods and still have symptoms, it is more than likely that you have an issue with something else in the dairy that is triggering your symptoms. The most common reason for this is Dairy Protein Intolerance.

The reasons I would suspect dairy protein is the culprit for your symptoms is
• You still have symptoms when you eat Lactose-free dairy
• You experience other symptoms (not just gut symptoms) from dairy including
o Rash, Eczema
o Migraine, headaches
o Brain fog
o Muscle or Joint pain
o Increased congestion eg cough, runny nose, phlegm in your throat
o Fatigue, lethargy, low energy
o Acne
o Vomiting
• You had ‘Lactose Intolerance’ as a baby (in reality, Lactose Intolerance in babies is rare and usually short-lived after a virus, so you more than likely had dairy protein intolerance)
Taking Lactase enzymes won’t help you if you have dairy protein intolerance.
But, a word of caution if you suspect dairy protein may be an issue for you – taking a whole entire food group out of your diet is not something that should be taken lightly as it can influence your nutritional intake, so should only be considered longterm if you know that it doesn’t agree with you. And don’t forget to check that you are getting in your nutrients elsewhere!
You can read more about lactose vs dairy protein intolerance on my blog – click the link in my bio for details.

04/05/2026

Low FODMAP diet is an amazing tool that will likely help to reduce your gut symptoms.
But did you know that it should NOT be used as a longterm diet for a few reasons, including
· It is hard! Eating out and enjoying meals with friends is difficult or stressful
· You may be missing out on important nutrients on a restrictive diet – especially Calcium & Fibre
· A Low FODMAP diet has been shown to reduce overall levels of gut bacteria, and may impact important beneficial bacterial families including Bifidobacterium, Lactobacillus, Roseburia and the anti-inflammatory bacteria Faecalibacterium prausntizii
Once you’re feeling better on a Low FODMAP diet the next step is to focus on getting your gut happier & healthier so that you CAN add those FODMAP foods back in again without symptoms. Are you stuck with this step? Send me a DM if you need some help with this.

30/04/2026

Back in the 1980s in the early stage of understanding the benefits of gut bacteria we thought that taking a probiotic (a capsule containing 1 or 2 beneficial strains of bacteria eg Lactobacillus) would ‘seed’ the gut and change the balance of your gut bacteria. Then there was an uproar when research later showed that probiotics don’t actually stay in your gut longer than 1 week (or occasionally a few weeks) after you stop the supplement.
But that doesn’t mean that probiotics are a waste of money, they do play a role in reducing some symptoms, supporting your immune system and much more (more on that another day!) but not in the way we first thought.
What we know now is that for a longer lasting impact on your microbiome, what you FEED your gut bacteria is much more important – you can change the balance of gut bacteria, depending on what you feed them!

15/04/2026

Over the last few years there has been an increased awareness of how Histamine Intolerance may be impacting your symptoms. Histamine Intolerance can trigger a wide range of symptoms including
- Migraines
- Headaches
- Hives
- Itchy skin
- Rashes
- Flushing
- Itchy eyes
- Tachycardia (racing heart, or heart palpitations)
- IBS
- Reflux
- Nasal congestion
- Sneezing
- Insomnia

Of course, many of these symptoms could be triggered by other things too so just because you have some of these doesn’t automatically mean you have Histamine Intolerance!
However, if you have a pattern of 1 or more these symptoms, especially if they appear after certain types of meals or foods, it may be worthwhile discussing with your practitioner whether Histamine Intolerance may be an issue for you.
Do any of these feel familiar for you?

12/04/2026

Does it sometimes feel like you're trying random things (x100) to see what works to help you feel better?
I call that approach 'throwing spaghetti at the wall to see what sticks'. If that works and you hit on something that helps you, awesome!
However the reality for many people with food intolerances is that they spend a lot of time, money and effort (and a lot of time with their fingers crossed) hoping that this one new thing will work for them.
That's why I prefer a step-by-step approach to help you get more clarity and get an understanding of which strategies work best for you in an organised way.
If you're sick of throwing spaghetti at the wall please reach out - send me a message to find out what that might look like for you.

07/04/2026

I don't just look at the symptoms that you present with and give you a quick fix. It is really important to me to look at the big picture of what is going on for you so I can understand what factors may be impacting your symptoms and address the underlying factors.
Before you even attend your initial consultation I review
* any previous tests and reports that you have sent me eg blood tests, colonoscopy report, Breath tests, gut tests, allergy tests - of course everybody has a different medical history so it is different for everyone. This is really helpful for me to understand what path you have been on to this point (so we don't waste time asking the same questions) and looking at what has (or hasn't!) been addressed so far
* a comprehensive symptoms questionnaire - this helps to keep us both focused on your current symptoms right now, and pick up those niggly symptoms that you don't think to mention as they are not as big an issue as the main issues that get in the way of your life (but may still me an important part of the story for you!)
* thorough health history as far back as you can remember as it may still be relevant - eg taking antibiotics multiple times a year for tonsilitis when you were a kid may be relevant to your current issues
* diet history, partly to get an understanding of your eating patterns (which will help when it comes to making changes) as well as focusing on specific types of foods that could be related to your symptoms

05/04/2026

Happy (or should that be Hoppy?) Easter!
Wishing you all a peaceful long weekend and a chance to spend time with loved ones.
Celebrations can be tough though when you are on a restricted diet (or struggling with symptoms). So much of our socialising is centered around food, so when food upsets your constitution it can feel very isolating.
If this sounds like you, I usually encourage you to take today to focus on connecting with family and friends, even better if you can organise some food-free activities.
And then in the longerterm, consider what you can do to put your body in a stronger place so you are not in the same situation this time next year - don't hesitate to reach out if you want to know what that could look like for you.

31/03/2026

An unhelpful balance of gut bacteria is sometimes known as Dysbiosis.

So many diseases are associated with Gut dysbiosis, and research is adding to this list all the time!

Diseases Associated with Gut microbiome imbalances include
Gut health
- Antibiotic-associated diarrhoea
- Chemotherapy and Radiotherapy-associated diarrhoea
- Clostridium difficile infection
- Coeliac disease
- Crohn’s disease
- Diverticular disease
- Irritable bowel syndrome
- Non-alcoholic fatty liver disease
- Small intestinal Bacterial Overgrowth (SIBO)
- Ulcerative colitis

Other health conditions include
- Alzheimer’s disease
- Anxiety
- Asthma
- Atopic eczema
- Autism
- Cancer, including Colon, Prostate
- Chronic Fatigue Syndrome
- Depression
- Diabetes
- Heart Disease
- Histamine intolerance
- Kidney disease
- Metabolic syndrome
- Multiple sclerosis
- Obesity
- Parkinson’s disease
- Rheumatoid arthritis
- Sleep dysfunction

This doesn’t necessarily mean that dysbiosis causes all of these conditions.
In some cases, gut bacteria balance may be one of the underlying factors contributing to the start of the disease process. For example more inflammatory gut bacteria can increase your risk of Inflammatory conditions including heart disease and Diabetes.

In other cases, gut bacteria may be related to how quickly the disease progresses, or how the disease presents. I’d be lying if I said we understood perfectly how it all fits together. Everyday scientists are learning more – identifying new bacteria and how they interact with your gut, recognising patterns and building on knowledge of how we can support a more health-supporting balance of gut bacteria.

But what is clear is that we can’t ignore that the balance of gut bacteria inside you is influencing your health.
If you want to learn more about why your gut microbiome is important, check out my blog https://www.foodintolerancedietitian.com/blog/whyisgutmicrobiomeimportant

Liz Beavis - Food Intolerance Dietitian

19/05/2026

15/05/2026

10/05/2026

07/05/2026

04/05/2026

30/04/2026

15/04/2026

12/04/2026

07/04/2026

05/04/2026

31/03/2026

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