Rachel McBryan RD, Registered Dietitian

08/04/2025

📣 Medications aren't the only way to manage your cholesterol levels

Foods on your plate 🍽️ also play a role in both raising, and lowering, your cholesterol levels.

Diets rich in sodium 🧂, saturated fat and trans fat can raise your cholesterol levels which can increase your risk of heart disease 🫀 and stroke 🧠.

On the other hand...

Diets rich in antioxidants, polyunsaturated fats (PUFAs) and monounsaturated fats (MUFAs) can help lower your cholesterol levels ✅

Reducing your intake of fried foods can, such as fries 🍟, donuts 🍩, pastries 🥐 and processed meats 🌭, can help improve your cholesterol.

Check out the article to find out where to find these cholesterol lowering nutrients! You can find the 🔗 in our bio.

07/27/2025

We are posting videos on You tube! Check out my channel and subscribe

We make wise nutrition simple. Eating right is hard to do. Discover how to change your eating habits with expert tips and tricks we share with our clients, and follow our meal plan ideas for success!

07/25/2025

https://youtube.com/shorts/4uyo9NnX_bU?si=baU_YFIROGwOtqYg

07/22/2025

Today is 😋🥭
..so I thought I'd share some surprising mango facts with you

And of course, remind you about all their nutritious benefits 😉

Mangoes 🥭 are packed with important nutrients such as
👉 Fibre
👉 Vitamins and minerals
👉 Antioxidants
..which all support a healthy gut!

The soluble fibre found in mangoes 🥭 supports a balanced gut microbiome, helps keep your bowel movement regular AND may reduce bloating and discomfort!

So, can they be part of an IBS-friendly diet?

Absolutely! ✅

Although whole mangos can be high in fructose, servings of 40 grams (or less) of mangos 🥭 are considered low in FODMAPs!

Don't forget to check out our website for more IBS-friendly foods

07/14/2025

Book a home visit or grocery shopping tour with Rachel McBryan RD, Registered Dietitian if you want to loose weight this summer https://l.bttr.to/xY89S

07/14/2025

07/10/2025

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!

07/04/2025

Your approach to managing your IBS can depend on what type of IBS you have.

1️⃣ When it comes to IBS-C, small shifts in both your diet and lifestyle can help relieve symptoms of IBS and reduce constipation.

2️⃣ Getting enough fibre and fluids 💦 in your diet can help promote the growth of healthy gut bacteria and support the movement of food through your gut.

3️⃣ Meanwhile, exercises like gentle yoga and walking promote gut motility and support regular bowel movement 🧻

Using a squatty potty (or similar stool) helps relax muscles at the end of your GI tract, and can reduce strain when going to the bathroom 🚽

Follow the 🔗 below for more tips to manage your IBS-C!

07/02/2025

Approximately 1️⃣ in 3️⃣ people with IBS report experiencing symptoms when consuming alcohol.

Like foods, alcohol also contains some FODMAPs, and some types of alcohol are higher in FODMAPs than others, which means they're more likely to trigger your IBS symptoms.

So does this mean you need to avoid alcohol altogether to manage your IBS?

Not necessarily!

There are some lower FODMAP options, such as beer 🍺 and whiskey 🥃

These options may be a better choice if you’re celebrating over the summer ☀️

🚨 Don’t forget... Health Canada recommends that women limit their alcohol intake to 10 standard drinks per week and men limit their intake to 15 standard drinks per week.

Head over to my website for more tips on responsible drinking with IBS.

You can find the link 🔗 in our bio!
https://wiseeats.ca/alcohol-and-ibs/

06/24/2025

Did you know that yoga can help alleviate your IBS symptoms?

Yoga can help reduce your stress 😖 and anxiety which can make your IBS symptoms worse.

It also helps to promote relaxation and can improve your digestion 🚽🧻

There are a few yoga poses in particular that can help with your GI symptoms such as gas, bloating and cramps.

These include,
👉🏼 the forward bend
👉🏼 child's pose
👉🏼 spinal twist
👉🏼 camel pose
👉🏼 cow pose

If you're new to yoga, you can start slowly and build you way up to more complex and challenging yoga poses.

Learn more about the benefits of yoga and exercise for IBS here:
https://wiseeats.ca/exercise-for-ibs-management/

06/23/2025

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

You can find the link below ⬇️ or in my bio!
https://wiseeats.ca/exercise-for-ibs-management/

06/20/2025

Our annual summer reminder, that despite what magazines or the runway might suggest…

Every body, no matter the shape, size, or colour, is a summer body ☀️⛱️

There’s no rule that says you have to be a certain size to wear your favourite bikini 👙

Or that you need to work out 🏋🏼‍♀️ more in the summer months to squeeze into shorts or be worthy of summer ☀️

It’s natural for bodies to change over time, and it’s okay to buy a new pair of shorts 🩳 to fit your body this summer.

You don’t need to change your body, just because the season has changed….

Your body is ✨ perfectly✨ summer ready, as is!