Rachel McBryan RD, Registered Dietitian

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Rachel McBryan RD, Registered Dietitian

Helping people with medical conditions with evidence based nutrition advice.

10/24/2025

🚨Not getting enough fibre in your diet is bad for your health🚨

Most Canadians don't eat enough fibre in they diet.

This is pretty shocking, given the HUGE role that fibre plays in health 🩺.

Fibre is a carbohydrate that is resistant to digestion, which means it takes longer to be broken down and often travels to your colon where it is fermented!

Getting enough fibre in your diet helps to:
👉🏼 Support healthy gut bacteria 🦠
👉🏼 Helps lower cholesterol
👉🏼 Support regular bowel movements 🚽
👉🏼 Improves blood sugar control

And if you needed any MORE reasons to add more fibre to your plate...

Fibre helps you feel full after meals 🍽️ and can help with weight management.

Check out our article to learn more about the health benefits of fibre! You can find the link in my bio.
https://wiseeats.ca/getting-enough-fibre-for-ibs/

10/13/2025

Happy Thanksgiving to our Canadian friends and followers 🍁

10/05/2025

🥗 Have you heard of intuitive eating?

It sounds great in theory — but for many people, it’s not so simple. Cravings, stress, and busy schedules can make it tough to trust your hunger cues.

That’s why meal planning can be a game-changer. It brings structure, consistency, and takes the guesswork out of healthy eating.

👉 Want to know why intuitive eating might not work for everyone? Check out the blog post to learn more.

🤔 What’s been your biggest challenge with eating intuitively? Share below!

https://wiseeats.ca/the-truth-about-intuitive-eating-why-it-doesnt-work-for-everyone/

09/27/2025

Discover Safe Foods to Eat with Celiac Disease

Learn about what foods to eat with celiac disease and how to start a gluten-free diet. See a Registered Dietitian today!

09/25/2025

📣 Foods aren't the only source of FODMAP in your diet.

Beverages such as juices🥤, tea, and alcohol 🍺 are also a source of FOMDAPs.

You may have noticed that some teas such as kombucha or fennel tea, can irritate your gut, leaving you feeling bloated, or even racing to the bathroom 🧻

Choosing a low FOMDAP blend when making tea can help prevent GI symptoms, leaving you to enjoy your cozy morning or afternoon.

Some IBS-friendly teas include,
🫖 Black tea
🫖 Green tea
🫖 Rooibos and more 😉

Don’t forget to visit our website for more IBS-friendly meals and snacks while you’re curled up on the couch 🛋️ !

You can find the link 🔗 below or in my bio.
https://wiseeats.ca/ibs-friendly-snacks/

09/23/2025

Managing your IBS symptoms goes far beyond making changes to your diet.

It can also include other aspects of your life such as managing your stress and getting some exercise 🏃‍♀️💪

There are many ways that exercise can benefit both your overall health 🩺 AND your GI symptoms.

For starters...

Regular exercise can help stimulate digestion, and reduce bloating and discomfort, and regulate your bowel movements 🚽

Additionally...

Exercise also helps to reduce your stress 😣 and anxiety, both of which which can negatively impact your GI symptoms!

Some great IBS-friendly exercises to try include,
👉🏼 Yoga
👉🏼 Walking
👉🏼 Resistance training
👉🏼 Cycling

Check out our article on IBS-friendly exercise to learn more about the benefits of exercise...and more suggestions 😉

You can find the 🔗 in our bio!
https://wiseeats.ca/exercise-for-ibs-management/

09/15/2025

Fibre is one of the key nutrients in supporting our health. It plays an important role in
- Heart health 🫀
- Blood sugar management
- Gut Health
- Cholesterol management
- Supporting regular bowel movement 🧻

Soluble fibre dissolves in water and is particularly helpful in blood sugar management and reducing cholesterol levels 📉.

On the other hand, insoluble fibre does not dissolve in water and is essential for promoting regular bowel movements and preventing constipation.

Both soluble and insoluble fibres are important for encouraging the growth of healthy gut bacteria, which support our immune systems 🦠 and produce essential vitamins!

Don't forget to check out our article for IBS-friendly sources of fibre, and tips 💡 for boosting your fibre intake!

09/10/2025

Did you know that you can meet in iron needs on a plant-based diet....without supplements?

Iron plays an important role in red blood cell (RBC) production. Without enough iron in your diet, you may develop anemia or experience symptoms such as fatigue.

When it comes to iron, most people think of animal sources like meat 🥩. As a result, people tend to worry about getting enough iron when moving to a plant-based 🌱 diet

BUT, there are actually many plant-based sources of iron. Including iron-rich foods in your diet can help you meet your body's iron needs and prevent complications such as anemia.

Some iron-rich foods you can include in your plant-based diet are,
🥜 Nuts
🫘 Beans
🥬 Spinach
🍞 Enriched foods such as breads, rice and pasta

Learn more about plant-based 🌱 sources of nutrients from the blog. You can find the link 🔗 below or in our bio.
https://rachelmcbryanrd.com/blog/f/plant-based-sources-of-micronutrients?utm_campaign=fbc&utm_medium=social&utm_source=Facebook

09/04/2025

Did you know that eating in-season fruits and veggies isn't just tasty 😋 and a good source of important nutrients that support your health 🩺?

Eating in-season also helps support the environment 🌍 and can help reduce your eco-footprint 👣 by developing environmentally sustainable habits.

Buying in-season fruits and vegetables can also help you save money on your grocery 🛒 list

AND...

It can help support your local, hard-working farmers 🧑🏼‍🌾 and small businesses 🏢

Don't forget to stay tuned for some in-season fruits & veggies 🍉🥦 coming later this week 😉

09/03/2025

Did you know that people with IBS often have LOWER levels of B12?

Factors such as stress and medications associated with IBS can impact the body's ability to absorb B12 from the GI tract.

This leads to lower 📉 levels of B12, and can even increase your risk of B12 deficiency.

But here's why its so important...

B12 is one of the vitamins your body needs to convert food you eat into energy ⚡️

Although vitamin B12 is mainly found in animal-based products such as milk, yogurts and eggs 🍳, there are some great plant-based sources 🌱 of the vitamin too!

Some plant-based sources of B12 include,
🥛 Fortified plant-based milks
🍓 Strawberries
🫘 Kidney beans
🍌 Bananas
🥬 Spinach

Check out our website to learn about other important vitamins & minerals for IBS!

08/29/2025

Back to school is a busy time for your kids...AND for you.

The new routines, activities and keeping on top of homework 📚 can make it easy for your health and nutrition to get put on the back burner.

👉 BUT it doesn't have to be that way!

Meal planning can help you keep on track with your health and nutrition goals 🎯

While also taking the guesswork out of "what's for dinner?" and what to pack for school lunch! 🤔 💭

It can also help you generate your shopping list, stick to your grocery budget and make sure you've got balanced snacks throughout your busy day.

At Wise Eats, you get access to personalized and customizable meal plans that are focused on your health goals 🎯 and can help reduce the back-to-school stress!

Book a FREE discovery call ☎️ today to learn more about our personalized meal plans!

08/28/2025

Summer might almost be over, but the many reasons to eat a balanced and sustaining diet aren't going anywhere!

Ditching the restrictive eating habits is just as important in the colder months 🍂 as it is throughout the summer.

Eating enough food means that you'll have more energy to do your favourite fall activities, like picking apples 🍎

It also means you'll feel stronger 💪🏼 and will enjoy a wider variety of your favourite seasonal foods.

Without the food rules, you'll have more time to focus on the little moments that make you happy and be present in the moment ❤️

Address

182 Memorial Avenue
Parksville, BC
V9P2G3

Opening Hours

10am - 5pm

Website

https://www.wiseeats.ca/

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