Helping you optimise on your digestive health
Our vision is focussed on supporting you achieve a swift, accurate diagnosis when you experience digestive problems and assist you effectively manage your symptoms.
World Microbiome Day
World Microbiome Day celebrates all things microbe, all around the world.
Microorganisms (e.g. bacteria, fungi, viruses, archaea, etc) can be found everywhere in and on plants, animals, water, soil, food and humans.
Within each of those habitats, microorganisms live together in communities called microbiomes. Microbiomes have an effect on (amongst others) human health; therefore, scientists are exploring how these communities of organisms co-exist with each other, with us and our environment.
The theme for World Microbiome Day 2021 which took place on 27th June is Sustainability with a focus on how microbes can contribute to a sustainable future. Despite their ubiquity and diversity, the importance of microbes for maintaining healthy global ecosystems is often overlooked. Microbes already have a tremendous effect on the health and balance of the environments we live in.
Do enjoy the their video and please visit their website for a lot more information on this subject.
Use of the video has been kindly permitted by the Microbiome Support Project who produced it.
Sian has recently been working a Healthcare Ambassador in association with Symprove a high dose water based food supplement and recently had an article on The Gut Microbiome and Healthy ageing published on their professional website. An extract from this is published below with kind permission of the company. Please visit Symprove website to access the full text:
‘Ageing is determined by complex interactions between genetic and environmental factors. Research to date suggests that alterations to the gut microbiome may lie at the core of many age-associated changes, including immune system dysregulation, metabolic alterations, and susceptibility to disease, for example cardiovascular disease, rheumatoid arthritis and type II diabetes1,2,3, although it remains unclear whether these alterations are a cause or consequence of ageing.‘
The gut microbiome across the lifespan
With life expectancy in the UK doubling over the last 200 years, the importance of gut health and its influence on ageing should not be underestimated. Recent evidence suggests that the gut microbiome starts to develop in utero, and is shaped by many factors including; mode of birth delivery (vaginally born or C-section), feeding (breastfed or formula fed), and exposure to medications (e.g. antibiotics). After birth, there is a critical window in the first 1000 days of life4, which provides a pivotal opportunity for modulating the gut microbiome, a highly dynamic metabolically active ecosystem which is sensitive to environmental factors, to promote healthy growth and development throughout the lifespan. The gut microbiome continues to evolve and is thought to resemble an adult-like structure by the age of three years old. Notably, it is considered to have a high level of plasticity and can be manipulated depending on what it is exposed to throughout the lifespan (e.g. diet, physical activity, sleep, stress)’’…
INTRODUCTION
Welcome to Be good to your gut !
Meet Sian and Andrew !
Our partnership of a leading gastroenterologist and hepatologist, with a specialist dietician will help to ensure that you are provided with the best holistic information on your condition. We recognise that food can have a very positive, but equally a negative impact on our health and particularly your digestive well being.
Sian is a Specialist Gastroenterology Dietitian who has combined 25 years experience within the NHS with 15 years within the private sector. She has worked at The Royal Marsden NHS Foundation Trust, Kings College Hospital NHS Foundation Trust and most recently The Whittington Hospital and The Royal Free NHS Foundation Trust based currently at Barnet and Chase Farm Hospitals.
A consultation will involve a careful history and examination and then a discussion about the need for investigations, which if needed, will be carried out promptly. Andrew will undertake a careful diagnostic assessment using the latest technologies, incorporating endoscopic procedures such as gastroscopy, colonoscopy, video capsule endoscopy, in association with evidence based treatments for a wide range of gastrointestinal conditions. In addition other tests such as breath testing, physiological analysis and stool tests are available. Andrew works closely with expert radiologists to carry out ultrasound, MRI and CT scanning if needed.
Patient comfort during endoscopic procedures is of utmost importance. Most endoscopic procedures can be carried out with light or even no sedation. Sedation is very much the patients choice and when there is a request to be completely asleep Andrew will ask an expert anaesthetist to provide deep sedation or a general anaesthetic as needed.
Common gastroenterology problems managed:
Abdominal pain, diarrhoea and constipation
Indigestion and acid reflux
Irritable Bowel Syndrome
Food intolerance and allergy
Liver abnormalities
Suspected gallstones
Pancreas disorders
Our core Values
Use scientific evidence
To use current robust scientific evidence when carrying out assessments and making recommendations.
Give guidance
To signpost you towards helpful websites and access other resources such as recipes and constructive media blogs.
To support you
To support you to enjoy your food, optimise on your digestion and use 'Food as Medicine' wherever possible.
Our Vision
What will we Do?
We are focussed on supporting you to achieve a swift and accurate diagnosis of your digestive symptoms and help you to receive the right treatment and to manage your symptoms more effectively.
We do not provide medical care directly through this site but the information included will help to advise where you can receive the best and most appropriate management for your condition. If you would like a consultation with Sian Shepherd or Dr Andrew Millar we will provide the contact numbers to help you make an appointment.
You can be confident that we base our guidance on robust scientific evidence and a complimentary blend of medicine, food and nutrition aimed at keeping you and your gut healthy.
Being very much ‘foodies’ ourselves we will help to enhance your lifestyle with advice on trying great new recipes for food and drinks. These will include some alcoholic beverages as in small quantities we believe in the life enhancing qualities of great wines, in particular.
Over time Sian will share with you some of her own delicious recipes and culinary recommendations, through the ‘begoodtoyourgut’ Instagram and Twitter accounts.
Andrew will provide a caring patient-orientated service delivering evidence-based care, working closely with colleagues, including Sian, who will provide specialist dietetic management together with other experts in radiology, physiology and surgery.
Our Thoughts
Latest from our blog
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Movement and Gut Health
Sep, 07, 2021 adminEXERCISE, PHYSICAL ACTIVITY, CARDIOVASCULAR FITNESS, AND MOVEMENT With the 2020 Tokyo Paralympics in full flow and the exceptional athletes competing against one another – we…
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Anosmia & Covid-19
Apr, 13, 2021 adminAnosmia is a loss or change in sense of smell. It is estimated to affect 3-20% of the population and can be unpleasant as it…
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Ubereats, Deliveroo, JustEat, ideas on ordering a suitable meal when you have IBS?
Feb, 15, 2021 sianThe introduction of food delivery apps some years ago, means they have been used by many of us. For example, when we are unwell, do…
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Wholegrains & Our Health
Feb, 02, 2021 sianStarchy foods are our main source of carbohydrate and play an important role in a balanced diet. It is recommended to, whenever possible, choose wholegrain…
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The FODMAP diet is not the answer for all patients with IBS symptoms. We know it works for between 50-86% of patients, which means it certainly does not work for all.
Many patients who consult with me, have other diet & lifestyle related challenges such as irregular/missed meals, diets low in fruit & veg, high stress or low activity levels etc. I always suggest we look at these & simpler dietary strategies first before considering a low FODMAP exclusion diet.
For others, I may suggest avoiding wheat or milk & dairy products for a fortnight consecutively. This can sometimes be all that is required to improve IBS symptoms. If this is the case, we then rechallenge to determine individual tolerance.
There are however a group of people who need & respond well to the LOW FODMAP diet for a 5-8 week period. The improvement seen quite frankly is often impressive.
Is the diet good for the gut microbiota?
No it is not & can actually result in an unfavourable gut microbiota and this is why maintaining the diet is not in any way desirable beyond a max 8 week period.
It is a complex diet, particularly for vegans as pulses are very restricted. I would strongly discourage anyone with a history of disordered eating to embark on it.
My guidance is always discuss your symptoms first with your GP (you may well need some tests initially to ensure you have IBS) & then arrange to see a Registered Dietitian or Registered Nutritionist with recognised FODMAP training qualifications such as The Kings College or @bda_dietitians courses.
Do have a look at our infographic to give you a comprehensive overview of the diet & DM me directly if you are struggling with IBS symptoms & would like to arrange a consultation.
Happy September Sunday!
PS Apologies, blueberries are definitely not kiwi - page 8!!
#fodmap #fodmapdiet #fodmapfriendly #digestivehealth #digestivesupport #irritablebowelsyndrome #ibs #begoodtoyourgut.co.uk #dietitian #londondietitian
September is sourdough month!
Firstly, what is sourdough? It is a naturally leavened bread, meaning yeast is not used to help it rise. Instead, the process of making sourdough includes a “starter” which is a fermented flour and water mix. This “starter” mix contains wild yeast and benefical bacteria which help produce that delicious slightly sour flavour and chewy texture in the bread.
Did you know, sourdough is one of the oldest forms of grain fermentation, dating back thousands of years!
To bake a simple sourdough bread, all you need is the ‘starter’, strong white or wholemeal bread flour, water, and salt!
Sourdough bread is deservedly popular, but are there benefits from eating sourdough? The nutrition profile of sourdough is generally quite similar to other breads, and so contributes to our starch (carbohydrate) intake which is our body’s main source of energy!
It is however is a fermented bread, and this process affects its nutritional profile. Certain nutrients such as zinc may/may not be more available to the body. The jury is still out on this one.
100% spelt sourdough is considered low-FODMAP, and many of my patients with digestive disorders, find they can tolerate it a lot better than other breads.
There is also some, albeit limited research to suggest that sourdough bread has probiotic properties. Probiotics are beneficial bacteria, which when consumed in adequate amounts may have benefits on the individual’s health.
What else can we make with sourdough? Sourdough pizza bases, croutons, even cinnaon rolls, and more!
Let us know in the comments below if you’ve made sourdough, and what you’ve used it for!
#sourdoughseptember #sourdoughbread #sourdoughideas #sourdoughnutrition #fermentedfoods #fermentedfood #probiotics
Sometimes it’s good to look back & remember good times, particularly the opportunity to travel pre-Covid.
When I was 60, my daughter kindly arranged an Australian road trip of mammoth proportions.
We covered over 3000 miles taking in dives off the outer Queensland Barrier reefs, walking through the rainforest, cycling around Perth, whale watching, racing across the sands at Fraser Island, climbing the ‘bridge’ & finishing off in Sydney opera house listening to La Boheme (I think..)!
Anyway, we had a brilliant time & made mum/daughter memories that will last a lifetime.
I am really fortunate not to have had a big birthday during Covid and are acutely aware, not everyone is so fortunate.
Hopefully travel will gradually open up again including to Australia, albeit maybe we should be considering a self-limit on our annual recreational air miles or changing our means of travel where ever possible.
PS. Don’t cycle certain beaches in Port Douglas 🐊🤣
#mumlife #mumanddaughter #sydney #sydneyharbourbridge #sydneyharbourbridgeclimb #memoriesforlife #begoodtoyourgut
When was the last time you added a new food to your diet?
So many diet fads promote taking foods out. We all have heard of the low carb diet, sometimes called ‘the Keto’ diet, the Paleo diet, the ‘raw food’ diet and I could go on.
Many people need to exclude foods because of life threatening food allergies and significant food intolerances. However, many fad diets promote restricting or avoiding certain foods entirely.
Most of these diets are underlying aimed at weight loss, are often unsustainable and can result in a poor nutrient balance.
So today’s infographic is encouraging you to not unnecessarily exclude food groups. Quite the contrary we propose you add foods.
So the next time, you are in the supermarket or local market, think about adding an unfamiliar vegetable - blackeye, edamame beans, an artichoke? Or a fruit you have not tried before or for a long time - blackberries, gooseberries?
Have you tried kefir, it’s on most supermarket shelves, reasonably priced and tastes great? Likewise miso.
Adding foods can improve the fibre, the vitamin, mineral & phytochemical content of your diet and will respectively support better gut health.
I don’t think anyone needs further convincing this is important for many aspects of digestive & general health.
#faddiets #guthealth #balanceddiet #probiotics #dietitian #londondietitian Begoodtoyourgut #begoodtoyourgut.co.uk #phytochemicals #diet
How come I only found about The Seapot in Ventnor yesterday.. it’s exceptional location and food was deservedly reflected in the queues waiting to be served.
I have visited @thehutcolwell in the past & plan to do so again but actually think The Seapot food & ambience is very equitable.
My dear friend has a seafood allergy, so we strictly avoided this, opting for the vegan sharing platter. Delicious in every sense!
Will return to sample the mussels and other seafood at another time when walking Bonchurch to Steephill Cove where we normally lunch.
Great views, service & food & will book next time.
#seapot #ventnor #seafood #seafoodlover #veganfood platter #dietitian #londondietitian #isleofwight #begoodtoyourgut #begoodtoyourgut.co.uk
Our next blog which will be posted hopefully next week is on the subject of movement & gut health.
Exercise appears to be an environmental factor that can determine changes in both the quality and quantity of our gut microbial composition.
Exercise also appears able to enrich the microflora range (or diversity) which is positive for many reasons.
It could potentially contribute to reducing weight, obesity-associated diseases, and gastrointestinal disorders.
Exercise can stimulate bacteria capable of producing substances that protect against gastrointestinal disorders and colon cancer such as, short chain fatty acids (SCFAs) production.
Further studies are certainly needed to fully understand the mechanisms that determine changes in the composition and functions of the microflora caused by exercise.
Most importantly, exercise or movement should be seen as fun and can be undertaken in many different formats.
It does not have to be working out hard in the gym or running a marathon. It can be simply, taking a walk in nature, cycling in the park or down a country lane or dancing in the kitchen to your favourite music tracks.
Do what you enjoy as it is far more likely to be repeated on a regular basis.
We know exercise is great for our cardiac, mental health & also protects us against many diseases, but press our start video button, to get a glimpse of how it impacts on our gut health.
We shall of course let you know also when the full blog is posted!
#guthealth #gut #guts #exercise #exerciseeveryday #exerciseroutine #microbiome #gutmicrobiome #londondietitian #dietitian #dietitiansofinstagram #begoodtoyourgut #begoodtoyourgut.co.uk
Summer days, long may they last 🥰.
Family life in 2020/21 has been a rollercoaster. Very sadly far too many people in the U.K & overseas, particularly the USA, Brazil and India have lost their lives.
It was therefore particularly special to spend an entire week in Cowes with my eldest daughter @lauradesmondlondon, her beautiful family & our son @james_sheps
Lots of fun and family time at @tapnellfarmpark @robinhillcountrypark despite some pretty dreadful weather for August! Where did the promised heatwave go .. ?
Sadly our lunch @thehutcolwell got cancelled, yes, Covid again, but we had fab food @northhouse.cowes and @thecowtapnellfarm @thegeorgehotelisleofwight and thebestdressedcrab in Bembridge (no Insta handle) & so worth a visit.
We had a wonderful time met up with two very beautiful, capable nieces, we even managed to prepare fruit bars as snacks from@hummingbbakery cookbook.
I hope your summer is going well & you also manage a well deserved break x
Food labelling is complex and consumers including dietitians and nutritionists often struggle to interpret it.
In summer food deteriorates faster in warm weather (although somewhat noticeably absent this week), so we have tried this week to demystify the ‘use by’, ‘sell by’ and ‘best by’ labels found on food products.
One of my best & cheapest kitchen investments has been a fridge thermometer. It allows me to keep a close eye on whether the fridge is too warm or indeed too cold. Both can cause food to perish. Think frozen lettuce leaves or fruit!
Want to know more about why food perishes at different rates? Read more about climacteric foods in the infographic.
We have also given some thought to stock rotation in our food cupboards. To be honest, it’s well worth checking ‘best before’ dates once a year.
Old herbs, spices are unlikely to do us harm, but their flavours will have faded if well beyond their best before dates. It maybe the reason why a well used recipe is just not tasting as good and indicating some of the basic ingredients need replacing.
Health claims on food are another minefield & we shall leave that for another day. In the meantime, we hope you find our infographic helpful & let us know if there are other areas of food labelling you would like to see addressed?
#foodlabels #foodlabel #bestbefore #useby #dietetics #dietitian #londondietitian #foodstorage #begoodtoyourgut.co.uk #nutrition #nutritionist
The more diverse your plant-based diet is the better the nutrient supply for your gut microbiota (think dietary fibers, prebiotics, and polyphenols).
All this results in a well-fed and diverse range of ‘happy’ gut microbes, each with their own unique profile which we are continuing to learn more about.
It is increasingly recognised that a happy gut has many health benefits and the list is growing thanks to be ongoing research in this area.
So that old chestnut recommending 5 fruits & veg a day message is never more important in ensuring you have 30 different plant based foods/weekly in order to keep your gut 😊.
Check out our infographic for some simple ways of achieving this & consider setting up your own 30 a week plant based challenge & let us know how you get on?
#plantbased #guthealthuk #guthealth #plantdiversity #plantdiversity #probiotic #probiotics #prebiotic #prebiotics #begoodtoyourgut #begoodtoyourgut.co.uk
Ageing will happen to all of us at some stage.
It impacts not only what we see when we look in the mirror, but at the same time changes are occurring within our body that we may be a lot less aware of.
There is growing evidence that the gut microbiome which changes with age, may lie at the core of many age-related changes including immune system dysfunction, metabolic changes & susceptibility to disease for example cardiovascular disease, rheumatoid arthritis & Type II diabetes.
We have reviewed the evidence in detail and come up with dietary recommendations aimed at supporting a more diverse, stable & resilient gut microbiome, associated with better health outcomes.
We have summarised this in our infographic, but if you are a healthcare professional and would like to learn more visit @symproveyourlife website.
There you can sign up for Symprove for Professionals newsletter & access the full article, along with a wealth of other educational resouces.
In the meantime, have a great weekend, it’s going to be a hot one at last!
#symprove #symproveyourlife #guthealth #gutmicrobiome #microbiota #microbiotaintestinal #i#probiotics #probiotic #begoodtoyourgut.co.uk
12 minutes to go & then a ‘nail biting’ 90 minutes or so.. plus injury time.
I am no ‘footie’, but this is an exceptional group of talented & respectful young men, headed up by the unflappable Gareth Southgate.
Any team including @marcusrashford & @sterling7 would have my vote for what they have achieved off the pitch, leave alone their immense footballing skills on it.
Go England team, we are so very proud of how far you have got so far & maybe, just maybe, this is the night we break a 55 year dry spell of silverware.
Whatever happens the entire country is immensely proud of your success & also how you all present as role models to the next footballing generation.
#football #euro2020 #euro2021 #england #englandfootball #threelions #footballscominghome #goengland
Wonderful weekend in Cambridge just coming to an end, but what a treat!
@curiocollection Cambridge a great new boutique hotel. A short walk to the centre allowing easy access to the river, colleges, markets & meadows. Great pool & a well equipped gym!
Fantastic river punt with @rutherfordspunting with a truly amusing yet extremely knowledgeable guide. I love that combination.
Wish we had brought our bikes & would have tried the new Voi scooter if they rented helmets, but a very good excuse to return.
Fantastic Italian meal last night @alpomodorocambridge and heading to @theivycambridge now for lunch.
But.. . sooo excited about tonight’s game & now need to get back asap to watch it, collecting our Digby 🐶 en route.
It’s been refreshing & necessary weekend break, particularly with the significant social isolation & stresses of the pandemic.
Cambridge was full of people seemingly doing similar & it was great seeing people in numbers enjoying themselves, particularly the largest number of ‘hen parties’ most of which were on the river.
#cambridge #weekend #puntingincambridge #punting #weekend #weekendaway #dietitian #hiltonhotel #curiohotelcollection
What a great week for sport here in U.K!
We are all so happy about the 🏴 football team’s performance on Wednesday & I suspect the entire nation with very few exceptions, will be glued to their screens on Sunday.
However Wimbledon is also a national institution, inspiring many to take to the courts in the following months & years.
Our infographic today focuses on the nutritional & hydration needs of tennis players when training & playing both recreational games & serious club players.
Enjoy the weekend of sport ahead & although we don’t have any ‘home players’ left in the iconic tennis tournament, there will be plenty to enjoy on the courts this weekend.
And just while I am here, ‘come on England’!
#wimbledon #wimbledon2021 #tennis #wimbledontennis #nutritionandfitness #nutritionandsports #sportsdietitiansaustralia #sportsdietitian #sportsnutrition #sportsnutritionist #londondietitian
With football on many of our screens lately, and an exciting, match later today! A “food-first” philosophy is fundamental to support football players performance.
Swipe left to see some advice about endurance sports nutrition!
This is general endurance sports nutrition recommendations, for specific requirements please contacted a registered sports nutritionist or sports dietitian.
The UEFA expert group produced a consensus statement in 2020 looking at different requirements for match day, training days, the effect of stress, travel, cultural diversity, dietary considerations and much more. Well worth a read if you are a local club or professional player.
Tagged are some great sports nutrition pages.
Are you going to be watching the match later?
Let us know in the comments & come on 🏴 you can do this!
#football #englandfootball #englandfans #sportsnutrition #sportsdietitian #sportsnutritionist #londondietitian
Very proud today to have been part of the great NHS throughout my career and so grateful to have them there when needed & we all will! It’s truly a ‘cradle to grave’ service & we must treasure it.
It is humbling that the Queen has today honoured the organisation with the George Cross but..
So many staff have worked tirelessly throughout the pandemic & are now working just as hard catching up with much needed diagnostics, patient care & delayed surgeries.
So why after all this dedicated service throughout the pandemic, loss of staff lives (at least 230 by Feb 2021), cancelled leave, excessive /unpaid working hours, many experiencing severe physical & emotional distress, does the government then choose to give them a totally inadequate 1% pay rise?
Now @sajidjavidmp has an opportunity as the new health minister, to really acknowledge their worth, by reviewing this but in the meantime Happy 75th Birthday NHS!
#nhs #nhsbirthday #nhsheroes #nhsstaff #nhsworkers
Diabetes Week 2021 & my 🤗 & thanks goes out again to another fantastic & incredibly supportive U.K. charity @diabetesuk
Cannot recommend highly enough both membership & also their comprehensive website for people with either prediabetes, Type 1 or Type 2 diabetes, family members who want to learn more and of course health professionals as well.
We hear a lot more nowadays about ‘prediabetes’ which can often be treated or managed by losing weight and increasing physical activity.
Losing just 5% body weight can help reduce the risk.
Diabetes U.K. recognises that a ‘one size diet fits all’, often does not work & as such, gives options for consideration, such as the Mediterranean diet, the DASH diet (dietary approaches to stop hypertension) or reducing carb consumption to a moderate level.
Whichever dietary approach you want to embark on, it is best undertaken in association with a Registered Dietitian or Registered Nutritionist specialising in diabetes & I have tagged a few practitioners in.
Remember all health concerns & conditions need be discussed & diagnosed initially by your GP who will then refer you on to an NHS diabetes service or Registered dietitian/Nutritionist working within the private sector.
Do check out our infographic for more information on symptoms & how to access a wealth of resources produced by DiabetesUK.
#diabetes #diabetesweek #type2diabetes #type1diabetes
#prediabetes #mediterraneandiet #dietitians #dietitian #londondietitian
It’s hot, hot, hot & it’s Nutrition & Hydration Week!
This year has been tough for many. We would like to say an enormous thank you to all NHS front line staff & everyone else who has supported the community throughout the recent pandemic.
A recent study of healthcare workers found that during Covid-19 ‘peaks’, less than 50% of staff were able to consume 500-1000mls/day of liquid per shift.
Did you know that approximately 60% of the adult human body is made up of water?
Dehydration is dangerous & can lead to us feeling tired, dizzy or lightheaded. Dehydration ranges from mild ie a loss of no more than 5% of our body weight to moderate, to severe which is a loss of over 10% of body weight. This is life threatening & requiring urgent medical care.
So look out for dehydration particularly in very hot weather:
1️⃣ Check colour of urine as darker urine is an indicator we are not having enough
2️⃣ drink in response to thirst. If you are feeling thirsty, this is a biological mechanism simply telling us we need to drink.
It is recommended we have 6-8 glasses of fluid per day & here are some tips for increasing your fluid intake a little more:
✅ try & drink tap/or filtered tap water throughout the day. Add lemon slices, mint or a few berries or try sparkling water (my favourite) either alone or diluting it with some fresh juice.
✅ remember other drinks also count towards our fluid intake including decaffeinated coffee, fruit/herbal or weak breakfast teas, unsweetened juices, infused or flavoured waters.
✅ limit caffeine intake to 400mgs/day (approx 4 cups coffee/day).
✅use a refillable water bottle & carry it with you. Challenge yourself to drink it by lunchtime or dinner.
Employers have a responsibility under health & safety regulation FFP2/3 to ensure you have regular rest breaks & easy access to fluids & food throughout the working day.
Nutrition & Hydration Week is in essence a gentle reminder to us all of a basic human requirement, that sometimes get overlooked for staff, patients & care home residents alike.
#nhweek #nutritionandhydrationweek #nutritionandhydrationweek2021 #dietitian #dietitiansofinstagram #dietitians #londondietitian
Leading on from our recent 2 reels on delicious milk & water based kefir drinks.. let’s discuss a little bit more about fermented foods in general.
Fermented foods have been used for over 10000 years, notably for their preservation properties & their ability to change the function of food/drinks & enhance both sensory & nutritional value.
In recent years, fermented foods have been increasingly known for their potential beneficial effect on our gut health. This maybe through increasing the microbial diversity of the gut or the ratio of beneficial bacteria in our gut.
But how strong is the research?
Well, one of the most researched foods is kefir. A fermented drink made by adding kefir grains (colonies of yeast & lactic acid bacteria) traditionally to cows or goats milk. This is left to ferment for around 48 hours, the grains are then removed & the kefir is ready to drink.
See our ‘step by step’ reels with details on how to prepare 2 yummy kefir drinks.
Current research shows that regular consumption of kefir can improve our digestion & tolerance to lactose. It may also have an anti-bacterial effect, in addition to helping lower cholesterol & blood pressure.
If we however take a step back, most of the current research has been undertaken in animals or in laboratory studies which dilutes the ability to apply these directly to humans.
So whilst we cannot say definitively there is sufficient research to support kefir in improving our health, it is a low cost, safe & tasty drink enjoyed by many thousands of people.
It can certainly form part of a balanced diet. Milk kefir is a rich source of protein & it’s more easily digested due to the fermentation process. People who cannot tolerate lactose often find they can tolerate kefir in small quantities.
Kefir contains Vits A, B1, B2, B5, C & K as well as calcium, magnesium & phosphorus.
Research for other fermented foods such as kombucha, soy & kimichi is at present minimal.
#fermented #fermentedfoods #fermenteddrinks #probiotics #probiotic #guthealth #guthealthmatters #gut #digestivehealth #londondietitian #dietitians #dietitiansoninstragram
Great to spend some time with the legendary @grahamsimpsontravel from @simpsontravel during his recent visit to Meganisi.
Graham & his team have been working tirelessly to ensure Simpson villas are ready and waiting to receive their discerning clients.
Thank you @simpsontravel.
#simpsonstravel #ionianislands #ioniansea #summer #mediterraneanlife #greece #ionianislands #meganisi_island #meganisi
Two (approx) 40 gram portions of fresh fruit, a small bowl of whole grain granola including a handful of nuts & I have made an excellent & delicious start to achieving 30 grams fibre today aimed at optimising my gut health 😊.
For me this has to be accompanied by great cup of coffee & freshly squeezed juice.
Happy Friday everyone, the weekend is almost here 👍!
#gut #guthealth #digestivehealth #breakfast #mediterraneandiet #dietaryfiber #fibre #dietitian #dietitiansofinstagram #londondietitian #symprove #begoodtoyourgut.co.uk
UK hospitality is finally opening up ‘cautiously’!
I had the great pleasure of meeting a friend for The Picnic afternoon tea @tinglondon @shangrilalondon on Wednesday afternoon.
We consumed everything on offer from asparagus & cheese quiche to Yorkshire rhubarb mousse, whilst savouring the iconic landscape views from the 35th floor @theshardlondon.
It was a special treat after months of lockdown, as we caught up on news whilst enjoying first class hospitality & drinking delicious champagne & the occasional cup of fruit tea (pictured).
Thank you to @tinglondon for looking after us so very well. I shall return!
#afternoontea #afternoontealondon #theshard #theshardlondon #lockdownlifting
I don’t usually post twice in one day, but there is a lot to highlight & celebrate this month.
The Gastroenterologists I work with are extremely diligent about testing their patients for Coeliac disease if they present with Irritable Bowel Syndrome ((IBS) symptoms. Not sure whether it’s the same however in General Practice?
NICE guidance states that if a diagnosis of IBS is made, this must include an antibody test to exclude Coeliac disease.
I am referred patients referred for IBS dietary management by GP services without this being initially undertaken unfortunately. Don’t worry I get the bloods done.
Once someone has their diagnosis @coeliacuk is such a supportive organisation than I cannot speak highly enough of it.
Membership is essential to access their fab resources such as the Food & Drink guide, the smartphone apps including the - Gluten free food checker with a helpful barcode scanner.
Personally, I really enjoy receiving Crossed Grain magazine twice yearly, containing lots of seasonal recipes, new GF food products & general health advice.
I have not watched the recently updated NHS webinar on the condition :
https://patientwebinars.co.uk/condition/coeliac-disease/
But looking forward to doing so shortly & am sure this is an invaluable resource for new patients, who cannot access a dietitian.
So let’s #shinealightoncoeliac
as it’s a common condition that can be managed successfully with dietary modification.
#coeliac #coeliacdisease #coeliacawarenessweek #shinealightoncoeliac #dietitian #coeliacuk #dietitiansofinstagram #dietitians #begoodtoyourgut.co.Uk
Most of us are very aware that this year has been acutely draining on the mental health of so many.
Celebrating Mental Health Awareness Week has never been more important!
This is particularly true for key workers & I am not referring to simply our amazing NHS staff, but also the teachers, supermarket workers, postmen/women who have worked tirelessly throughout the pandemic.
Nature is free & available to all of us, we simply need to get out there in trainers/boots & immerse ourselves in all its beauty.
Who does not feel better for a long walk, run or cycle ride in the park or even better the peace of the countryside?
Yesterday was quite a demanding clinic day with lots of unwell patients. At the end, I felt quite drained, yet remarkably refreshed again by 7pm after a leisurely walk around Grovelands Park with Digby 🐾.
I really like the theme of Nature this year Mental Health Week campaign & hope you do too.
Check out our infographic for lots more information & try to plan ‘some YOU time’ into every day outside enjoying nature.
#mentalhealthawareness #mentalhealthawarenessweek #mentalhealth #connectwithnature #nature #smiles #youtime #guthealth #digestivehealth #dietitiansofinstagram #dietitianlife #dietitian
This weekends rise in temperature makes summer sporting activities even more appealing.
As a recent ‘Mum’ of a very active schnauzer pup, those twice daily walks are essential for him & I alike. Visiting the local park has taken on a new meaning, as we explore brooks, lakes & woodlands together.
It is well recognised that regular exercise has a positive health impact lowering the risk of obesity, Type II diabetes, high blood pressure & some cancers.
It also boosts self-esteem, mood, sleep quality & reduces stress, in essence what’s not to like!
It’s really easy to achieve 150mins of physical activity by simply walking 🐶, cycling , dancing, swimming or whatever rocks your boat. It’s also super exciting that so many sporting venues are gradually opening up again after months of Covid lockdown closure.
What maybe less well known however, is how exercise can impact on the gut transit time & may have an impact on its microbial composition as well.
Exercises can produce beneficial short-chain fatty acids (SCFAs), which help support our immunity & result in a reduction in the incidence of obesity & metabolic disorders, do check out our infographic for more information.
It’s undoubtedly early days & further research is much needed, but in the meantime let’s get exercising, as there is so many reasons physical & emotional to totally embrace it again.
#guthealth #guthealthmatters #digestivehealth #digestionhealth #movement #physicalactivity #activity #exercise #exerciseformentalhealth #dietitians #dietitiansofinstagram #begoodtoyourgut.co.uk
Cakes and most food we prepare is far more enjoyable when shared with others.
This is exactly what I have achieved this bank holiday weekend with my @hummingbbakery blueberry cake.
So far, my daughter & her family including this gorgeous young man in @trent_country_park. A dear friend after our 7 mile trek earlier today & finally this evening, my son & his 2 gorgeous housemates have all had some.
That’s 10 people and maybe more tomorrow.
I am definitely not the best baker in the world, but a little bit of effort, brings ample reward & smiles to people’s faces.
Καλό πασχα for the final time this (Greek) Easter to my Greek 🇬🇷 family & friends.
#cakesofinstagram #blueberrymuffins #blueberrycake #hummingbirdbakery #family #familytime #friends #friendship #bankholidayweekend #bankholiday #dietitiansofinstagram #dietitians
Full disclosure, I have had 2 colonoscopies & they are not the most pleasant way to spend an afternoon! They are however essential in excluding & in some cases diagnosing bowel cancers.
44 people die every day from bowel cancer & 42,000 are diagnosed in UK each year.
9/10 are over 50, however 2500 cases are diagnosed each year in people under 50.
It’s treatable & curable if diagnosed at an early stage.
We must not ignore symptoms at any age & particularly if you are aged over 50.
These include:
1️⃣ Blood in your 💩
2️⃣ Persistent & unexplained change in bowel habits
3️⃣ Unintentional weight loss
4️⃣Pain or lump in your tummy
5️⃣ Extreme tiredness for no reason
Any of the above could be present for many other reasons (IBS, piles, diverticular disease etc), but discussing it with your GP is very important.
Covid-19 has in some cases sadly delayed patient diagnosis for reasons we are all aware of.
NHS staff are now trying to address the backlog. It will take time & without additional resources both manpower & theatre space, there is likely to be further delays for patients & put excessive strain on our already exhausted NHS staff.
#bowelcancer #bowelcanceruk #bowelcancerawarenessmonth #covid_19 #covid #dietitiansofinstagram #dietitians #nutritionevidence
2020 & currently 2021 are for far too many of us, extraordinarily stressful years.
Research indicates that 65% of people in the UK have felt more stressed since Covid restrictions began last March.
The reasons for this are all too familiar, but can broadly classified into feelings of uncertainty, loss of control & disconnection often associated with the impact of the pandemic on lives & livelihoods.
Recognising we are stressed in the first place must be the first step to recovery. This is important as stress can have such a negative impact on our bodily function, physical & emotional health.
I know April is Mental Health Awareness month & is almost over, but we can all benefit @thestressmanagementsociety 30 day challenge which gives wide ranging & helpful suggestions for improving our physical, mental & emotional welfare.
These range from completing a happiness diary, to ‘green therapy’ spending more time outdoors, to reducing screen time & a whole lot more.
A balanced diet including generous amounts of fruit & vegetables features high on the list as well.
If you think your stress levels are in any way excessive however, please arrange to speak to your GP & share your feelings with family &/or friends.
A big hug from me & let’s all help one another through these difficult times x
#stress #stressawarenessmonth #stressmanagement #stressawareness #stressrelief #balanceddiet #healthyeating #healthyfood #gutbrainconnection #gutbrainaxis
Very proud to be @symproveyourlife ambassador!
Symprove is a water based food supplement comprising 4 strains of live & active bacteria designed to support gut health. It is independently researched too.
Watch this space, as I explore in particular, the gut microbiome in the over 50s.
Our gut microbiome changes as we age. The impact of this on our immunity & other diseases more prevalent in older age is a growing area of scientific interest.
Factors that can play a part in these changes include multiple medications, swallowing & chewing difficulties, sensory changes & reduced physical activity.
Watch this space as I share some strategies to support ‘healthy gut ageing’.
For details do keep an eye on the:
@symproveyourlife & @begoodtoyourgut.co.uk websites in the coming weeks.
#ad #guthealth #guthealthmatters #begoodtoyourgut #symprove #begoodtoyourgut.co.uk
April is IBS Awareness month. It’s a condition that is often diminished by clinicians & sufferers alike. Yet it can have a very negative impact on quality of life.
If you think you may have it, please have a discussion with your GP. Many other gastrointestinal conditions present with very similar symptoms & a diagnosis must be your first starting point.
IBS management is very rarely diet alone. In fact, overly restrictive diets can cause nutrient imbalances & more stress, which in turn may aggravate symptoms further.
Lifestyle plays a very important role & it’s super important we look at the whole person including factors such as sleep, work/exercise patterns & stress levels, alongside diet.
The gut-brain axis is indisputable & mood changes both positive & negative, can have a massive impact on IBS symptoms.
I am not diluting the importance of diet. In fact I have a high percentage of patients whose health & quality of life, have improved once they have established trigger foods, stopped rushing mealtimes and/or consuming ready meals to name just 3 dietary strategies.
We hope you enjoy our infographic & happy weekend ahead!
#ibs #ibsawarenessmonth #ibsawareness #digestivehealth #digestivesystem #digestivedisease #dietitian #registereddietitian #londondietitian #begoodtoyourgut
Thank you @whitt.dietitians for the beautiful flowers that arrived on my doorstep before 8am this morning.
I need to add, they were hand delivered along with a ‘doggie’ themed thank you card by our capable, kind & inspiring manager @rebecca.youngman.
For all student dietitians considering future Band 5 posts, please consider applying to join this highly professional yet fun team of dietitians & nutrition nurses, if a vacancy arises of course! You will get exceptionally rounded experience.
In the meantime, I am glad I could provide some support in helping reduce the Covid induced Gastro dietetic waiting list.
Will miss you all a great deal, but post Covid, am sure will see us out celebrating together again!
Thank you!
#whittingtonhospital #dietitian #dietetics #nhs #nhsheroes #nhsmillion #digestivehealth #guthealth #guthealthmatters #archwayo
In 2011, I was privileged to work alongside @raymondblanc and world renowned food allergy dietitian @ventercarina.
Raymond needs no introduction. His impact on the culinary landscape in UK 🇬🇧 over many years is immense. So many of our leading chefs have been taught by him. His ongoing passion for food & agricultural sustainability of which he was an early champion, is extraordinary.
Carina & I were tasked in providing nutritional analysis & reviewing the highlights of the quality ingredients for Raymond’s highly successful cookery book & @bbcfood series Kitchen Secrets.
Needless to say, we had a ball! We learned a lot & laughed a lot as well.
Our feet rarely touched the floor & thank god for email, as there was a hotline between Carina & I extending late into the evening.
We were later privileged to be invited to the book launch party, staying overnight @belmondlemanoir which lives up in every respect to its worldwide reputation of first class hospitality.
Last night, I took my copy of Kitchen Secrets down off the larder shelf & recreated Raymond’s exceptional ratatouille dish from Kitchen Secrets. I added some fresh salmon from our favourite fishmonger @lepoisson.cockfosters & beluga lentils! Perfect!
Happy memories came rushing back of those special days.
If you want the ratatouille recipe, Raymond also recreated it last weekend in his programme on ITV Simply Raymond Blanc, catch it on @itv hub.
#vegetables #highfibre #oilyfish #salmon #ratatouille #culinary #culinaryexpert #raymondblanc #allergy #begoodtoyourgut.co.uk #dietitian #londondietitian you
It maybe snowing (or trying to) outside, but hope everyone is having a great bank holiday weekend x
#easter #eastereggs #eastergreetings #easterbunny #dietitian #dietitiansofinstagram #londondietitian
It’s really encouraging to see new yet old retail evolving again on our ailing high streets.
Grange Park N21 is a fantastic example of this & quite rightly has recently been acknowledged by @thetimes as one of the best places to live in London.
I know it’s Easter & everyone on Insta is discussing chocolate, but I love great quality fruit & vegetables (in addition of course to high cocoa chocolate)!
So this new greengrocer in The Grangeway N21 selling exceptional produce, including quality fresh fruit juice at a reasonable prices was a fabulous discovery.
So it’s bye bye supermarket produce & hello fresher, superior crops. The guys behind the counter can also tell you in seconds exactly where the products originate from.
For those keen on reducing ‘air miles’, this is important when making food decisions regarding sustainable origins.
It’s not only the @grangeway_fruit_veg, we also have a superb local butcher, the eco friendly @refill_at_the_grange, ladies hair salon Beau, the barber & @s.ebeautyltd.
The later 3 we cannot wait to see reopen, Covid-19 government restrictions permitting.
In the meantime, if you live locally to N21, N14 or Enfield, do visit @grangeway_fruit_veg. You won’t be disappointed.
#fruit #vegetables #fruitandveg #fruitandvegetables #dietaryfiber #guthealth #digestivehealth #dietitian #londondietitian #prebiotics #prebiotic guy
Testimonials
What our clients have to say
I was initially referred to Mrs Shepherd following a diagnosis of IBS in 2012. At that time she introduced me to a low fermentable carbohydrate (FODMAP) diet which was a complete revelation. Within a three month period, I noticed a significant improvement in all of my symptoms and, with Mrs Shepherd’s professional expertise and guidance, […]DC
Teacher
Sian was my saviour through my treatment. She instilled so much confidence in me that I followed her advice on foods I could and could not eat. She is a professional and knowledgeable in her trade, her service was impeccable. I had regular consultations with Sian who also worked closely with Dr Karp, my oncologist. We were overwhelmed that my bloods were good, including my iron levels and blood cells. This was due to changes in my diet.SM
Higher Education Tutor
It was lovely to meet you today. I was so excited for your information that I instantly installed the ap. You have given me great hope and I feel it will work. You have such a wonderful way of doing your job and sympathising with what I am going through. Having met many doctors with my symptoms, I feel there is finally light at the end of the tunnel. I am just grateful Dr Miller recommended you.JS
Company Director
I visited Sian after being recommended by a gastroenterology consultant I have a non alcohol fatty liver. After my first session with Sian she introduced the idea that the cause may be that I binge eat. Having the open, honest and calming conversation with Sian really opened my eyes to my eating habits. She recommended a programme for me to improve my liver health and I now feel so much better. Thank you Sian for your coaching.CP
Local Government IT Consultant