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The Dietitian Method - Josie Porter, Clapham, London (2025)

22/09/2023

Glutamine + gut health

Glutamine isn't going anywhere. It's being sold as the elixir for gut health. But what does the evidence say?

When it comes general gut health, there little evidence to suggest it helps for people without illness. Even the evidence in those that are unwell is pretty weak still for many diseases or conditions. For example:

☑️ Post-infectious IBS research is fairly limited, what it does show is that there may be a benefit. However, one study may not have had the minimal amount of participants needed. More evidence is needed.

☑️ IBS alongside a low FODMAP diet. There is some evidence but again the study has some things to consider. For example the placebo group (without glutamine) had more women, those with unspecified IBS subtype and constipation. These are just some factors that may have influenced the effectiveness of a low FODMAP diet in the first place. Again more evidence is needed!

☑️ For many other diseases such as inflammatory bowel disease there is insufficient evidence.

My verdict on glutamine supplements?

For whatever reason you want to take glutamine, there is probably a more evidence based strategy out there for you. We know that glutamine is abundant in the body, and in basically any protein rich food. Therefore you probably do not need more.

If you're wanting to try it anyway, then that's fine too. Glutamine supplements have a low risk of side effects, but it's with checking that supplements are suitable for you before taking. For doses, studies sometimes use 15g per day split into 3x 5g doses. You could try this for 8-12 weeks and review if it's helped you or not. If no difference, discontinue 😌

If you're suffering with a disease or a health condition, you may be depleting glutamine in the body more rapidly that others. But always check with your dietitian or doctor to see if supplements are your safest and best bet. There may be alternatives you're better off investing in.

P.S. This post only covers a small area of research on glutamine, mainly on the gut. It does not cover all uses ❤️

07/09/2023

Confused by prebiotics and probiotics? I got you 😉

There are many different “biotic” products on the market at the moment. Most commonly discussed are prebiotics and probiotics.

There is a lot of incorrect information out there, with people using prebiotic and fibre interchangeably - or calling all fermented foods probiotics.

Let’s set things straight 😮‍💨

11/08/2023

THE TRUTH ABOUT SEED OILS

WHAT ARE THEY? 🤔

Seed oils are types of edible oils that are extracted from the seeds of various plants. In the UK we find these in sunflower oil, soybean oil, flaxseed oil, and sesame oil etc.

These oils are rich in healthy fats, including polyunsaturated (mostly omega 6 with some containing omega 3) and monounsaturated fats. You can also find smaller amounts of saturated fat in these too. We need these in our diet to support nutrient absorption, cell structures, hormone and brain health - the list goes on.

CLAIMS 🫠

The internet has gone seed oil crazy making claims that:

⚠️ seed oils are inflammatory
⚠️ seed oils are killing us
⚠️ we should swap seed oils for saturated fats to improve inflammation, gut health etc

THE TRUTH THO? 😌

Research shows the opposite is true. Seed oils are often associated with improvements to inflammatory markers, liver health and more. Whilst diets high in saturated fat are often linked with poorer health outcomes.

TAKE-AWAY MESSAGE:

Be sure to include a range of fats in your diet. Even a little saturated fat can be beneficial. Try to include mostly unsaturated fats, especially those rich in omega 3 such as:

- flaxseed oil (yep a seed oil 😲)
- oily fish such as trout, salmon, mackerel, sardines, anchovies
- flaxseeds, chia seeds, h**p seeds and walnuts

An alternative is a good quality omega 3 supplement such as algae or fish based too. But always consider your own unique needs. Depending on your health status you may benefit from specific fats in your diet, in certain doses/quantities.

You can always work with me in clinic for personalised support 💕

18/06/2023

During the short term elimination phase of the low FODMAP diet, prebiotics (aka the energy source for our beneficial gut bacteria) are often significantly reduced. This is because prebiotics are also high FODMAP.

This is one of the reasons why the elimination phase is short in duration and should only be carried out under the supervision of a dietitian!

Not to fret though, there are still ways in which you can get in some prebiotics during this phase. Here are some of my favourite foods to include ❤️

12/06/2023

Monday at 1pm

Bloating is a common and normal occurrence that many people experience. It can be uncomfortable but fear not! We're here to help you with effective strategies to ease bloating and promote a calmer tum

Remember, occasional bloating is a natural response to factors like gas, fluid retention, or changes in digestion. Here are some tips to combat bloating and enhance your digestive well-being.

Remember, everyone's body is unique, and what works for one person may not work for another. It's important to listen to your body, experiment with different strategies, and consult with a GP or dietitian if persistent or severe bloating occurs.

17/04/2023

LOW FODMAP IDEAS👇🏽

The low FODMAP diet is a short term intervention that temporarily reduces the intakes of fermentable carbohydrates (aka FODMAPs).

Low FODMAP diets are used to help people with IBS and other gut disorders (that are triggered by these fermentable carbs) to improve gut symptoms and personalise dietary intake of these foods according to their unique tolerance levels. Always and only ever with the supervision of a trained dietitian (yep it does require training, not a single print out from your GP or bone-broth loving gut healing coach).

It is a tough diet to follow as it eliminates key foods such as those containing wheat, garlic, onions, certain fruits, veggies and even lactose containing foods (but not always!). To name a few. This can lead to a lack of inspiration when it comes to meal times. This is part of the reason why people may struggle with weight changes when they are following this short-term diet.

But it’s really important to get the nutrients you need whilst following this diet. This is why getting meal inspo and knowing simple swaps to your usual favourites is super important.

Here are some breakfast ideas to get you started

*suitable milks: oat (up to 140ml), rice (up to 200ml), lactose free, soy if from protein, almond (up to 240ml)

**suitable bread: traditional sourdough (unlikely found in your supermarket; check the source and quantity if found), cornbread (up to 35g), gluten-free/wheat-free bread. Always check with portions if unsure.

17/04/2023

LOW FODMAP IDEAS👇🏽

The low FODMAP diet is a short term intervention that temporarily reduces the intakes of fermentable carbohydrates (aka FODMAPs).

Low FODMAP diets are used to help people with IBS and other gut disorders (that are triggered by these fermentable carbs) to improve gut symptoms and personalise dietary intake of these foods according to their unique tolerance levels. Always and only ever with the supervision of a trained dietitian (yep it does require training, not a single print out from your GP or bone-broth loving gut healing coach).

It is a tough diet to follow as it eliminates key foods such as those containing wheat, garlic, onions, certain fruits, veggies and even lactose containing foods (but not always!). To name a few. This can lead to a lack of inspiration when it comes to meal times. This is part of the reason why people may struggle with weight changes when they are following this short-term diet.

But it’s really important to get the nutrients you need whilst following this diet. This is why getting meal inspo and knowing simple swaps to your usual favourites is super important.

Here are some breakfast ideas to get you started

*suitable milks: oat (up to 140ml), rice (up to 200ml), lactose free, soy if from protein, almond (up to 240ml)

**suitable bread: traditional sourdough (unlikely found in your supermarket; check the source and quantity if found), cornbread (up to 35g), gluten-free/wheat-free bread. Always check with portions if unsure.

05/03/2023

The truth about grains 👇🏽

Grains as of late often get accused of making us sick. Typically by communities like the carnivore dieters. But this is far from the truth.

When grains come from whole grain sources they are only linked to positive health benefits. This is because they are packed with with fibre (including prebiotics like beta glucan, fructan and more), B vitamins, iron, zinc, magnesium and more. They help to keep blood sugars stable, lower cholesterol, reduce our risk of colorectal cancer and more. We can find these in oats, quinoa, spelt, bulgur, corn, brown rice, buckwheat, millet etc.

Whilst high intakes of refined grains such as white bread, white rice and refined cereals may be linked to certain diseases and in some studies mortality. One factor here may be that when we eat more refined grains we tend to replace whole grains and other more nutrient dense foods; displacing beneficial foods for our health!

This doesn’t mean we shouldn’t eat any refined grains, but instead we should make sure to eat them in moderation rather than in excess. Afterall, moderation is often the key with many foods.

Moral of the story? Grains are key to health. Just try to eat your grains in their wholeform more often that their refined counterparts possible 👌🏽

05/03/2023

The truth about grains 👇🏽

Grains as of late often get accused of making us sick. Typically by communities like the carnivore dieters. But this is far from the truth.

When grains come from whole grain sources they are only linked to positive health benefits. This is because they are packed with with fibre (including prebiotics like beta glucan, fructan and more), B vitamins, iron, zinc, magnesium and more. They help to keep blood sugars stable, lower cholesterol, reduce our risk of colorectal cancer and more. We can find these in oats, quinoa, spelt, bulgur, corn, brown rice, buckwheat, millet etc.

Whilst high intakes of refined grains such as white bread, white rice and refined cereals may be linked to certain diseases and in some studies mortality. One factor here may be that when we eat more refined grains we tend to replace whole grains and other more nutrient dense foods; displacing beneficial foods for our health!

This doesn’t mean we shouldn’t eat any refined grains, but instead we should make sure to eat them in moderation rather than in excess. Afterall, moderation is often the key with many foods.

Moral of the story? Grains are key to health. Just try to eat your grains in their wholeform more often that their refined counterparts possible 👌🏽

03/01/2023

2023: ins and outs 👋

03/01/2023

INs and OUTs of 2023 ✨👌🏽

27/12/2022

MY BRAIN HEALTH FORMULA   Brain health is about maintaining an optimal brain function, from: cognition, sensory, social-emotional, behavioural and motor domains. It can also relate to the presence or absence of brain disorders.

A healthy lifestyle, including a balanced diet may help to optimise our brain health and reduce our risk of brain disorders.

Here is my dietary formula for brain health and some of my favourite foods to get you there. The list of nutrients and foods is not exhaustive.

The Dietitian Method - Josie Porter

22/09/2023

07/09/2023

11/08/2023

18/06/2023

12/06/2023

17/04/2023

17/04/2023

05/03/2023

05/03/2023

03/01/2023

03/01/2023

27/12/2022

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