We all know alcohol can be a double-edged sword. For some, it’s a way to unwind after a long week. For others (especially if you have IBS) it’s the spark that sets your gut on fire!

But here’s the thing: Alcohol doesn’t just irritate your digestive tract. It also messes with your hormones, pumps up your free radical production and leaves your body working overtime just to get back to balance.

Why Alcohol Can Be a Complete Gut-Wrecker

• Inflammation: Alcohol is an irritant. It can inflame your gut lining, making your IBS symptoms worse.
• Free Radicals: Drinking triggers oxidative stress, causing an imbalance between free radicals and antioxidants, which damages cells and slows your body’s healing processes.
• Hormone Disruption: Alcohol can knock your hormone balance out of whack, affecting digestion, mood and even your sleep cycle.

Are Some Alcohols Better for IBS?

Surprisingly, yes! While everyone’s body responds differently, some “cleaner” alcohols tend to be gentler on digestion. Think:
 Gin & tonic (with regular tonic water, not sugar-free)
 Vodka & soda with fresh lime
 Organic dry wines – in moderation

Beer, sugary cocktails, and creamy liqueurs? Usually a recipe for pain, bloating, cramps, and dashing to the toilet. Fast!

Tip: Never mix alcohol with sugar-free or “diet” mixers. Artificial sweeteners are MAJOR IBS and gut disruptors and can be a fast track to IBS flare-ups. You can read more about this in my Sugar, Sugar blog.

Remember: Your Gut Is Unique

No one’s digestive system is exactly the same. What triggers one person might be fine for another. That’s why a one-size-fits-all diet doesn’t work for IBS. Your gut needs a personalised approach.

That’s exactly what I do in:
The IBS Freedom Method for women ready to ditch IBS for good and live life with confidence
The Total Gut Reset for men who want more energy, better digestion, and long-term gut health

These programs are tailored to your body, your triggers, and your goals. So you finally get lasting results and my clients are happy to provide rave reviews (check out my reviews page)!

Are You Ready to Take Back Control of Your Gut?

Book your free Gut Strategy Call today and let’s create a plan that works for you.
Or, Subscribe to my newsletter (below) for more gut health tips, recipes, and real-life IBS advice…

The post Alcohol & IBS – Is It Ever OK? appeared first on Helen Jane | Your IBS Freedom.

Right then. If you’ve got IBS, you’ll know exactly what this feels like…

You’re not even excited about going out for food anymore.
Not because you’re “picky”… but because you’re thinking:

“What’s in it?”
“Will this set me off?”
“Am I going to spend the next 48 hours bloated and miserable?”
“Do I risk it… or do I just eat something boring and be ‘safe’?”

And honestly, one of the biggest reasons people feel so confused (and anxious) around food is because nobody has properly explained the difference between:

Food intolerances vs food allergies.

They can look similar on the surface… but they’re not the same thing.
And understanding the difference can take a LOT of fear out of eating.

So, let’s clear it up properly (without boring you to death).

Allergy vs Intolerance: What’s the actual difference?

Let’s keep it simple:

A food allergy is an immune system reaction. This can be serious and fast. In some cases, it can be life-threatening.

Common examples include:

• Peanuts
• Tree nuts
• Shellfish
• Eggs
• Milk

Symptoms can include:

• Swelling of lips, mouth, tongue or throat
• Hives or rashes
• Wheezing or breathing difficulty
• Vomiting
• Anaphylaxis (a medical emergency)

Even tiny traces can trigger a reaction in some people, which is why cross-contamination matters so much.

And in the UK, food safety laws like Natasha’s Law were created to protect people with severe allergies through clearer food labelling.

A food intolerance is a digestive reaction

Not life-threatening… but it can make someone feel absolutely dreadful.

This is more likely to show up as:

• Bloating and trapped wind
• Stomach cramps
• Diarrhoea or constipation
• Nausea
• Brain fog
• Fatigue
• Skin flare-ups
• Reflux

And here’s the frustrating part…

Intolerance symptoms can be delayed.
Sometimes they show up hours later, or even the next day.

So people often struggle to link the symptoms to the food that caused them. Sneaky stuff.

Is coeliac disease an allergy or an intolerance?

This is SUCH a common question (and I’m glad you asked).

Coeliac disease is not a food intolerance and it’s not a classic food allergy either. It’s an autoimmune condition.

Which means: gluten triggers the immune system to attack the lining of the small intestine.

So even though the symptoms can look similar to IBS (bloating, pain, diarrhoea, fatigue, weight changes etc), the internal damage is very real, and it needs proper medical diagnosis and a strict gluten-free approach.

If you suspect coeliac, don’t guess and don’t self-diagnose.
Speak to your GP and request testing before you remove gluten from your diet (because you need to be eating it for the test to be accurate).

Why this matters (a LOT) if you have IBS

If you don’t know whether you’re dealing with an allergy, intolerance, coeliac disease, or IBS symptoms, it’s so easy to:

• cut out loads of foods “just in case”
• lose confidence around eating
• panic in social situations
• end up stuck on beige, boring “safe foods”
• feel like you can’t trust your own gut anymore

And for many IBS sufferers, this is exactly what happens.

You don’t just get symptoms…
You start getting food fear.

And that’s where life gets small. If you’re not sure what you’re reacting to… Here are the golden rules:

1) Don’t guess

If your symptoms feel severe, fast, scary, or include swelling / breathing issues, always speak to your GP urgently.

2) Notice the pattern

Allergies tend to be rapid.
Intolerances tend to be delayed and dose-dependent (you might tolerate a small amount, but not a full portion).

3) Keep meals simple (for now)

Not boring forever… just simple enough to spot patterns without overwhelm.

4) Get support instead of spiralling

If you’ve been labelled “IBS” and sent on your way with no real plan, you’re not alone.

But you do have options. If YOU’RE the one with the dodgy gut… Honestly, I see you.

I’ve worked with so many clients who are living on:

• plain rice
• dry toast
• “safe foods”
• and a whole lot of food fear

Most have been told they “just have IBS” and to:

• manage stress
• avoid triggers
• basically… get used to it

Nope. Not good enough.

Because in many cases, people with IBS symptoms don’t actually need to cut out half their diet forever… They need to understand what’s driving their symptoms in the first place.

Food intolerances can be one piece of that puzzle (but not the only one).
And when we identify patterns properly and support the gut, the changes can be huge.

Less bloat.
More energy.
Better mood.
More food freedom.

And yes… sometimes even cheese comes back into the picture

So what symptoms should you look out for?

Allergies, intolerances and IBS can overlap – but the pattern and timing often give clues.

Common intolerance signs include:

• bloating after meals
• cramps
• unpredictable bowels
• fatigue after eating
• skin flare-ups
• headaches
• feeling “hungover” after certain foods
• anxiety around meals because you never know what’s coming

If any of that sounds like you, it’s worth investigating properly.

“So what do I actually eat with IBS?”

Great question

Here are some gentle crowd-pleasers that work well for sensitive guts (and still taste like real food):

• Pumpkin soup – comforting, simple, and always goes down well
• Mediterranean chicken – flavourful, filling, and easy to adjust
• Roasted veg & rice – great for batch cooking and building balanced meals

Top tip: when you’re trying to calm symptoms, keep meals simple and repeatable for a short time while you work out your triggers. No drama. No panic. Just information.

Final thought (and a gentle nudge)

If you’re stuck in the cycle of:
eat → regret → bloat → panic → restrict → repeat…

You don’t have to keep guessing.
You don’t have to live like this.
And no, it’s not “just in your head”.

If you want proper support to work out what’s really going on in your gut (without living on bland misery forever), you can book a free call with me, Helen Jane, right here:

BOOK YOUR GUT HEALTH CALL

Let’s take the stress off your plate… and put food joy back on it!

The post IBS and Food Intolerances vs Allergies appeared first on Helen Jane | Your IBS Freedom.

What is The Low FODMAP Diet?

The Low FODMAP diet came about around 2008 from Monash University in Australia.

On paper, it sounds clever. You cut out certain fermentable sugars that can upset your gut, then slowly reintroduce them to see which ones trigger symptoms.

FODMAP stands for:

• Fermentable

• Oligosaccharides

• Disaccharides

• Monosaccharides

• And

• Polyols

Basically, these are different sugars and sugar alcohols (like sorbitol, mannitol, xylitol). Some are naturally in fruit in tiny amounts.

The idea is that these sugars ferment in your gut and mess with your microbiome. So you remove them for a bit, then test them one by one.

Sounds smart, right? But in real life – it rarely works.

Around 27% of my clients have come to me after trying it, feeling worse off than when they started…

Why it doesn’t work for most people

For starters, most people don’t actually need to cut out every fermentable food to see results. It’s like trying to fix a squeaky door by burning down the whole house.

It can also create real fear around food – especially healthy, natural stuff that was literally designed to feed us. Energy, fibre, nutrients – you know, all the good things.

And let’s be honest, the support for it is usually non-existent. NHS dieticians are lovely, but they’re underfunded and overstretched. They don’t always have time to help people beyond handing over the standard FODMAP booklet.

There’s also tonnes of conflicting info about what’s “allowed” and what’s not. I’ve seen people practically crying over garlic powder in a recipe..!

And worst of all? If you follow it too strictly or for too long, you can actually become malnourished. Yep. Making your IBS worse, not better.

What should you do if someone suggests FODMAP to you?

My advice? Be informed. Ask questions. Don’t just nod and go home clutching a giant list of banned foods.

Try asking:

• What’s your success rate with this approach?

• How many people have bad reactions to it?

• What support do you offer?

• What results can I expect?

• What happens if it doesn’t work?

• What’s the next step?

If you do try it, keep a symptoms diary. Don’t just take it on faith. Track what’s actually happening in your body.

What about our relationship with food?

Honestly, a bad relationship with food is like a car that refuses petrol. Food is fuel.

Without the right fuel, our organs don’t work properly. Our brain gets foggy. Concentration goes right out the window.

With IBS, it is easy to become fearful of food – this is relatively normal, although massively unhelpful when trying to heal the gut. In my mind, being scared of food ruins one of life’s greatest pleasures. And trust me, no one wants that!

And let’s not forget – food should be enjoyable! It should taste good. It should literally heal you while you’re eating it.

Quick food advice:

Processed foods, sugary snacks, takeaways. These are not your mate if you’ve got IBS – you already know the drill, right? Beyond that? It’s completely individual. What triggers you might be fine for someone else…

Case Study:

I had a call recently with a lovely lady who was at her wits end with IBS. We talked through her symptoms and found a couple of small, easy tweaks. A few weeks later she was symptom free!

She’s happier, her partner’s delighted, and her kids are thrilled to have their mum back – less irritable, more energetic, just… better.

Honestly, that’s the best bit of this job! I love helping people get their lives back…!

Book Your Free Gut Strategy Call

Book your Gut Strategy Call with me Right Here: https://helenwaddington.as.me/guthealthstrategycall

These calls? Sometimes the penny drops in the first 10 mins. Other times people realise they need a bit more help and support. Either way, you’re not on your own.

My awesome clients also get free coaching included in their program or online course, so they have all the help and support they need during, and even after we have worked together.

It’s this coaching that helps them achieve an incredible 85% to 100% reduction in their symptoms. Fast!

Free Help & Advice

Subscribe to my newsletter using the box below for free IBS and IBD tips, information, recipes and advice on how to stay gut healthy for life – straight to your inbox!

The post Why is the Low FODMAP Diet so complicated? appeared first on Helen Jane | Your IBS Freedom.

The Gut Brain Axis

The gut brain axis is a two-way communication centre between the gut and your brain. They constantly talk to each other through:

• Nerves – especially the vagus nerve
• Hormones and neurotransmitters – chemical messengers like serotonin.
• Immune signals and gut bacteria – the gut microbiome

What This Means:

Our enteric nervous system – our so-called ‘second brain’ is located in the gut. It’s full of nerves that constantly talk to our brain, helping shape how we feel, process stress, and make decisions. The gut also houses most of our immune cells and is the root of our famous ‘gut instinct.’

When our gut isn’t functioning well, our mental health often suffers too. Our compass in life can feel off, leading to self-doubt, low confidence, and anxiety around food or choices

Malnourishment:

Malnourishment of the brain occurs through a poorly functioning digestive system – such as someone with IBS or IBD issues – and means that the brain is unable to utilise nutrients effectively.

The brain, like every organ in our body needs specific nutrients to function well. Most of us are aware that omegas, in particular omega 3 fatty acids, are essential for brain health and that including fish three times a week should help our brains to grow strong. However, not everyone can effectively digest fish, and not everyone even likes fish.

Malnourishment of the brain can also be caused by poor nutrient intake, caused by symptomatic food choices and self-restricted dieting of perceived ‘safe’, processed or junk foods.

What To Do If You Are Struggling With Gut And Mental Health Issues:

If your brain is not receiving these essential nutrients, thoughts can become muddled, you can start to feel more stressed than usual, anxiety can increase, depression can start – or worsen. Brain fog, confusion and lack of focus can easily become the norm.

To function at optimum level on a physical basis, our brains need:

• Omega 3
• B-Vitamins
• Vitamin D
• Vitamin E
• Choline
• Antioxidants

TIP: Check to see if your diet contains the above ingredients on a regular basis, feeding your brain with the nutrients it deserves? If not, maybe it is time to start including more foods that contain these vital mood-boosting brain health nutrients.

Case Study:

Around 60% of my IBS and IBD clients struggle with anxiety, stress or depression – or a combination of all three, whether they have IBS or IBD, the mental and gut health link is very strong.

Poor gut health can affect our hormones, particularly from the age of 40, when our levels naturally start to decline, and if we don’t actively make the decision to feed our brain, it can start to degenerate even further…

Let me share with you my client journey of a lady who came to see me in floods of tears, feeling so emotionally wrung out and fed up with life, her body, and her gut health. Her mental health had overtaken her IBS symptoms in terms of ‘which thing to sort out first’ on her priority list.

Firstly, we worked through her IBS symptoms, unpicking the trauma that had started her IBS symptoms in her early teens, we then went through her dietary health, checking her micro (vitamins and minerals) and macro (fats, proteins and carbohydrates) nutrient intake.

We discovered that she had inadvertently been avoiding fish as her partner didn’t like fish, therefore her diet was severely lacking in omegas. Also she was lacking in B-Vitamins and living in the UK her Vitamin D levels were too low.

So, alongside a change of diet to actively start healing her gut, I suggested that she start to take some short-term supplements to ensure that we had covered all bases as quickly as possible.

By our first Accountability Coaching session, her whole outlook had changed so dramatically that it was like talking to a different person. Gone were the tears, her mood had improved – and in turn had her relationship with her partner. But more than that, she was energised, she had found her inner self and although she wasn’t initially overjoyed at the change of diet, she had embraced it and found that she enjoyed cooking again.

This was after 14 days… And it is not an isolated case. Most people I work with, either on The IBS Freedom Method for women or the Total Gut Reset for men get significant results within the first 2 – 4 weeks of implementing the change of diet.

Brain Health Nutrition Boost

If your diet is lacking, are you taking any supplements specifically related to brain health?

I have sourced effective and affordable, well-balanced omegas, vitamin D and B-complex – which has been my own lifeline over the years in battling depression naturally, without the need for medication.

Check them out HERE https://www.youribsfreedom.com/products/

Your Free Gut Health Strategy Call

If you are struggling with your gut health, whether you have been diagnosed with IBS, IBD or as yet are waiting for a diagnosis but you know something doesn’t feel ‘quite right’ with your tummy, then why not book your free call with me today? 

I have been working with people for the past decade helping them reduce their painful symptoms, gain more energy and reduce mental health issues at the same time. I can’t promise a magic wand, but I can promise I will provide you with useful, actionable advice, whether ew decide to work together or not. 

Book your free Gut Health Strategy Call with me using this link https://helenwaddington.as.me/guthealthstrategycall

The post IBS and Mental Health Link appeared first on Helen Jane | Your IBS Freedom.

Water is essential to life, yet it is one of the most overlooked foundations of health, particularly when it comes to digestion and gut function.

In my experience, the vast majority of people struggling with gut symptoms are chronically dehydrated. This alone can worsen bloating, constipation, diarrhoea, reflux and abdominal pain. When the body is short of water, digestion simply cannot function as it should.

Hydration is not a lifestyle extra. It is a biological requirement.

Why hydration matters so much for the gut

Water is involved in every single digestive process. From the moment food enters your mouth to the moment waste leaves your body, water is required to break food down, absorb nutrients and move contents through the bowel.

When you are dehydrated:

• stomach acid becomes more irritating and concentrated
• food moves more slowly or too quickly through the gut
• stools become harder, looser or more irregular
• the gut microbiome struggles to rebalance
• bloating and discomfort increase

The body always prioritises survival. When water is limited, it protects vital organs like the heart and lungs first. Digestion is one of the first systems to suffer, which is why gut symptoms are often an early warning sign of dehydration.

The role of water throughout the body

Hydration supports every major system, including:

• the heart, by maintaining blood volume and circulation
• the lungs, by keeping tissues moist and efficient
• the brain, supporting focus, mood and concentration
• the liver, assisting detoxification and waste removal
• the muscles and joints, aiding movement and recovery
• the digestive system, allowing proper breakdown, absorption and elimination

Without adequate water, nutrient absorption suffers and waste removal slows, which can contribute to malnutrition even when food intake appears adequate.

Hydration and IBS symptoms

For people with IBS, hydration is often the missing piece.

Low water intake can worsen constipation by drying stools and slowing bowel movement. It can also worsen diarrhoea by irritating the gut lining and disrupting electrolyte balance. Bloating, cramps and fatigue are all common signs that hydration needs attention.

Drinking more water is not a cure on its own, but without it, nothing else works properly.

Why water quality matters

While hydration is essential, not all water supports health equally.

Tap water often contains added chemicals such as chlorine and fluoride, along with potential traces of heavy metals. Over time, these substances can place extra stress on the gut and the body’s detox systems.

Using a good quality water filter or distiller can significantly improve water quality. If you choose distilled water, it is important to remineralise it so the body receives essential trace minerals. I personally use ionic trace minerals, which are widely available.

Clean water supports clean digestion.

Common hydration myths and why they miss the point

Water makes me feel bloated
This is usually a sign of an already irritated or sluggish gut, not the water itself. Consistent hydration over time often reduces bloating rather than causing it.

I don’t like the taste of water
Pure water should be neutral. If your water tastes chemical or unpleasant, that is a quality issue. Filtering your water or adding natural flavour such as cucumber, lemon, lime or fresh mint can make hydration far more enjoyable.

I’ll be in the bathroom all day
Initially, you may urinate more as the body rehydrates. This settles as balance returns. Frequent urination is not a reason to avoid hydration.

Tea, coffee and juice 
Caffeinated and sugary drinks do not hydrate the body in the same way as water. In many cases, they increase fluid loss and place extra stress on the gut.

I don’t have time to drink water
Dehydration slows everything down. Energy, digestion, focus and recovery all suffer. Making time for hydration now prevents bigger problems later.

Simple ways to improve hydration every day

Start your day with water
Drinking water first thing in the morning supports bowel movement, hydration status and circadian rhythm alignment.

Drink little and often
Small, regular amounts throughout the day hydrate far better than large volumes all at once.

Balance caffeine
For every tea or coffee, aim for additional water to offset its dehydrating effects.

Watch urine colour
Pale yellow usually indicates good hydration. Darker urine is a sign to drink more.

Use safe containers
Avoid reusing plastic bottles. Glass or stainless steel are better choices for both health and taste.

Support hydration with food
Soups, broths, vegetables and fruit all contribute to hydration and support digestion.

Hydration, timing and digestion

Hydration works best when it aligns with your body’s natural rhythms. Drinking water earlier in the day supports digestion and bowel movement, while reducing large fluid intake late at night supports sleep and gut rest.

This ties directly into circadian rhythms, fasting windows and bowel regularity. Hydration is not just about quantity. Timing matters.

Just drink the water!

Hydration is one of the simplest yet most powerful ways to support gut health, digestion, energy and overall wellbeing.

You do not need perfection. You need consistency. Clean water, consumed regularly, supports every system in your body and creates the foundation for everything else to work.

If you are struggling with gut symptoms and feel like nothing is helping, hydration is always one of the first places to look.

If you’d like support understanding how hydration, food timing and digestion work together for your body, you’re welcome to book a free call to explore personalised guidance. Book your free call with Helen, today!

The post Hydration and IBS: Why Water Matters for Gut Health appeared first on Helen Jane | Your IBS Freedom.

Sugar is everywhere. It’s in sweets, cakes and fizzy drinks, but it’s also hidden in cereals, sauces, ready meals, snacks and even foods marketed as “healthy.” For people with IBS, excess sugar doesn’t just affect energy levels, it can make symptoms worse and trigger flare ups.

Why is sugar so hard to resist?

One reason sugar plays such a big role in people’s lives is how it affects the brain. When we eat sugary foods, the brain releases dopamine, the chemical associated with pleasure and reward. This feels good in the moment and makes the body want more. For many people this response can feel powerful, like an addiction, which is why cravings are so intense and cutting back can feel difficult.

This doesn’t mean sugar is the same as a drug, but it does help explain why it is so hard to reduce intake once habits are formed.

How sugar affects the gut

Sugar feeds certain bacteria and yeasts in the gut more than others. Too much sugar can shift the balance of the microbiome, promoting the growth of less helpful microbes and reducing the numbers of beneficial ones. This imbalance, known as dysbiosis, is linked with increased gas, bloating, discomfort and changes in bowel habits in people with IBS.

Sugar also contributes to inflammation in the digestive tract. Inflammation can affect the gut lining, make the bowel more sensitive and disrupt normal digestive function.

What types of sugar can trigger symptoms

Different forms of sugar may affect digestion in slightly different ways. Common sugars to be aware of include:

• Sucrose is table sugar found in sweet foods and many processed items. It breaks down into glucose and fructose in the body.
• Fructose is a “fruit sugar” found in fruit juice, soft drinks and many sweetened products. In some people with IBS, fructose can be harder to absorb, leading to fermentation in the gut and symptoms like bloating, gas and discomfort.
• Lactose is the sugar found in milk and dairy products. Many adults have lower levels of the enzyme needed to digest lactose, which can trigger IBS symptoms.
• Sugar alcohols such as sorbitol and xylitol are often used in low-sugar or sugar-free foods. These can still cause digestive upset for many people with IBS.

Why sugar triggers IBS symptoms

For someone with IBS, there are a few mechanisms that make sugar particularly challenging:

• Sugar can pull water into the intestine in some individuals, contributing to loose stools or diarrhoea.
• Fermentation of undigested sugars by gut bacteria produces gas, which increases bloating and discomfort.

Frequent sugar intake can lead to unstable blood sugar levels, meaning energy crashes, renewed cravings and irritability. These fluctuations make it harder to maintain a balanced diet and can indirectly worsen gut symptoms.

How to reduce sugar in a real and sustainable way

Completely eliminating all sugar is neither realistic, nor necessary over the long-term. The goal is to reduce excess sugars and be mindful of the types of sugar you’re eating.

1. Start by choosing whole foods more often –  foods that contain natural sources of sugar in balance with fibre, protein and healthy fats. These components help slow the release of sugar into the bloodstream, reducing spikes and crashes.
2. Be aware of hidden sugars on labels. Many packaged foods contain added sugar even when you wouldn’t expect it.
3. Swap sugary drinks for water, herbal tea or sparkling water with fruit. Reducing sugary beverages alone can lower total sugar intake significantly in a week.
4. If you enjoy sweet treats, consider pairing them with protein or fibre. This helps slow sugar absorption and reduce gut distress.
5. Consider which sugar substitutes you use. Some artificial sweeteners can trigger IBS symptoms as much as regular sugar.

Sugar and overall gut health

Reducing sugar is not just about easing IBS symptoms in the moment. It’s about supporting a healthier microbiome, reducing inflammation and stabilising your digestive system day to day. When blood sugar and gut bacteria are better balanced, food decisions become easier, energy becomes more consistent and symptoms tend to settle over time.

Want personalised support?

If sugar cravings, energy swings or gut symptoms are affecting how you feel every day, you do not have to work it out alone.

Understanding how your body reacts to sugar and what changes will help you most can take the pressure off and make lasting change feel achievable.

If you would like support with balancing your diet, easing cravings and improving your digestion, you are welcome to book a free, no-pressure call. We’ll talk through what is going on for you and whether working together would help. Book your free call with Helen today!

The post Sugar and IBS: Why It Matters More Than You Think appeared first on Helen Jane | Your IBS Freedom.

Bread is a staple part of the daily diet for the western world and is the one food that is seen as being ‘irreplaceable’. This can be challenging if you are struggling with an intolerance to one or more of the ingredients in bread.

Bread was introduced to our diets well over 10,000 years ago when ancient man became farmers and started growing crops such as wheat and figuring out ways of making foods that could sustain people in between large animal catching and natural fruit, berry and nut seasons. But what makes it so popular?

Let us firstly take a look at the main ingredients and break it down. Let’s break down bread!

Ingredients

There are alternative ingredients for gluten free, or sourdough bread but we are looking at your general basic white bread in this ingredient list.

1. Salt
2. Yeast
3. Flour
4. Water

Technically, if you want to look at it another way, you are eating milled plant powder, fungus and preservatives. But why does it taste so good?

When the bread is being kneaded the gluten in the flour gets nice and sticky and in combination with the yeast this creates the air bubbles in the bread which are perfect for slopping butter, jam, melted cheese or mayo into when making toast or a sandwich. This also creates a desirable texture to the bread once baked, giving our tongues something interesting to play with whilst we chew.

Salt

And of course there is the salt. Our tastebuds have come to recognise salt as a desirable flavour, even though it is rarely needed to be added to any foods in this day and age. It does in fact destroy our natural tastebuds and causes water retention and many, many other health ailments, read our Salt, The Dangers blog for more info.

On average, in each slice of bread you are having 0.3g of salt. A couple of sandwiches later and you are having over a gram of salt in the bread alone. And what do you put on the bread? Butter? Salted, presumably. Not many people like butter without the salt. And then what else goes in? Ham? Which has been cured in salt. Maybe some sauce like mayonnaise, also quite heavy on the salt. You see how you can easily have close to your daily consumption of salt within just a couple of ham sandwiches a day.

Whilst salt isn’t the worst thing found in bread, it is definitely worth noting that you may be getting more than you need and excessive amounts of salt in the diet will increase your risk of stroke, heart failure, osteoporosis, stomach cancer and kidney disease, not to mention that it can increase blood pressure because it holds excess fluid in the body, and that creates an added strain on the heart.

Yeast

Now onto the really gross part. The fungus. Why do we eat this deadly stuff?

Fungus, in particular candida albicans has been linked to inducing and enhancing the growth of some cancers as well as causing problems in the brain with a strong link to alzheimer’s. If this wasn’t enough, numerous skin and nail infections are attributed to fungus infections and also of course, irritable bowel syndrome is certainly not helped by candida overgrowth.

Almost 70% of people we see at Glorious Food have an overgrowth of candida, causing symptoms such as bloating, irregular bowel movements, brain fog, severe stomach pain and general feelings of being unwell. Looks pretty, though, doesn’t it?

Yeast is especially bad as we tend to over-eat bread and bread products and this can lead to the candida becoming parasitic and taking over our bodies from the inside out. Yeast also grows at an astonishing rate as it mutates and grows more branches within anything and everything as fungus can live in the air, water, earth and internally within every living creature on earth.

It can be very difficult to treat recurrent yeast infections externally for once a yeast overgrowth (fungal nail infections)  yeast infection (thrush) has reached the outer extremes of the body, it is already nicely established within the body. Killing it off by starving it of its favourite foods sources (candida thrives on sugars and yeasts) is the most effective way I have found, of controlling it over the long term. Read our Candida article for further info.

Fungus will take over the world once we are all gone. Fungus and bugs…

Flour

So the volume of gluten in our daily diets that is the number one problem. We over eat this sticky protein time and time again. And wonder why our digestive systems can’t process it.

Let’s look at this another way. Flour and water were the main ingredients in wallpaper paste. Wallpaper can stay up for hundreds of years using the sticky gluten protein. It is no wonder that your stomach is having such a hard time breaking this down each day.

That is the first problem with gluten, the sheer volume of it in our daily diets. The second problem could be the pesticides that are widely used on the wheat crops worldwide. This could be a major factor to why so many people are struggling to digest flour products.

How can we be sure these poisonous chemicals are not harming us? Just because some government pushed it through with a stamp to say ‘certified safe for human consumption’ does that mean that we should believe them? We all know that a lot of governments in the world have caused a lot of problems for a lot of people. And there is usually money involved somewhere along the line. Now, I don’t want to upset anyone or get into a political debate. Just ask yourself this “would I put my (and my families) life in the hands of a government official when it comes to the chemical safety of the food I eat?”

Sounds tasty!

Am I putting you off your toast yet? Well, this might.

In processed bread the factories want to produce more and more and more and more bread, faster and faster and faster than before. Therefore, the ‘rise’ time for the kneaded dough is cut. Then the bread is made packaged, shipped off and sold to you, and when you eat it, it finishes the ‘rising’ process in your stomach. Causing bloating, cramps and often severe pain.

To put it mildly, going bread free is the easiest way of reducing your bloated belly.

How About Going Gluten Free

Going gluten free isn’t the answer as gluten free food products are full of other problems, mainly a lot of sugar and salt to cover up for the lack of flavour.

Again you have to remember that these products are processed. They have chemicals in. They have been cleverly marketed at you as being ‘more healthy’ or ‘better for you’. They are not. Gluten Free products are ESSENTIAL if you are Coeliac as in the worst cases you could become seriously ill from eating foods contaminated with gluten, and even hospitalised.

However, you can live perfectly well on a vegan, vegetarian or animal protein diet whilst being Coeliac and never have to purchase a gluten free food item. Just by going for whole, natural foods.

Mother Nature Knows Best

Nature provides a beautiful bounty of foods for all of us to enjoy. This is something we must get back to if we want to avoid illness and disease. For a strong and healthy immune system we need to include lots of fruit and veg each day and avoid processed junk as much as possible. Completely avoiding processed food would be by far the best answer to the health problems of the world.

The best idea is to replace the list of aforementioned processed, flour based foods with natures bounty of wonderful whole, natural foods such as fruits and vegetables, pulses and non-gluten grains like rice, corn and quinoa. And providing you are not vegan or vegetarian you can include lean animal proteins to your diet such as eggs, fish, poultry or meat.

There are so many foods out there that don’t come in a packet, that haven’t been handled by umpteen people, that hasn’t been processed, mucked about with and possibly poisoned.

Book Your Free Gut Health Strategy Call

I hope you enjoyed this article and found it useful. If you need any further help with your IBS or any digestive health complaint please feel free to reach out to me and book your free call with me today!

During this consultation we will go through your current symptoms in a thorough symptom analysis, discuss your current diet, provide you with some dietary advice and answer any questions you may have.

I look forward to chatting with you soon x

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The post Why Bread Sucks With IBS… appeared first on Helen Jane | Your IBS Freedom.

For people with IBS, intermittent fasting can be a game changer. It helps reduce digestive load, calm symptoms and support overall gut health when done gently and sensibly.

This is not about restriction or punishment. It is about rest, rhythm and giving the gut time to recover.

Why resting your digestive system matters

Digestion is one of the most energy demanding processes in the body. Every time you eat, multiple organs are involved in breaking down food, absorbing nutrients and eliminating waste.

When digestion is constantly switched on through frequent meals, late night eating or grazing, the gut rarely gets time to rest. For someone with IBS, this can worsen symptoms such as bloating, cramps, constipation, diarrhoea and discomfort.

Giving the digestive system regular breaks allows the gut to complete digestion fully, reduce irritation and support repair of the gut lining. Many people also notice improvements in energy, focus and overall wellbeing.

Overnight fasting and circadian rhythms

Every night while you sleep, your body is busy repairing, renewing and resetting for the day ahead. This process is closely linked to circadian rhythms, the body’s internal clock that regulates sleep, hormones and digestion over a 24 hour cycle.

Aligning eating patterns with these rhythms supports digestion, hormone balance and gut health.

The body’s natural repair cycle

Between 10:00 pm and 2:00 am the body focuses on physical repair. Growth hormone is released, supporting the repair of muscles, tissues and cells. Digesting food during this window diverts energy away from these processes.

Between 2:00 am and 6:00 am the focus shifts to mental and emotional repair. REM sleep occurs during this time, supporting memory, emotional regulation and cognitive health. A rested gut supports a rested nervous system.

Avoiding late night eating allows the body to prioritise these essential repair processes.

Why digestion can worsen IBS symptoms

Digesting food requires coordination between the gut, nervous system, liver, pancreas and hormones. For people with IBS, any disruption in this process can trigger symptoms.

Poor digestion can lead to bloating, cramps, constipation or loose stools. These symptoms often come with secondary effects such as fatigue, anxiety, poor sleep and even skin issues.

This is why how and when you eat matters just as much as what you eat.

How intermittent fasting supports gut health

Intermittent fasting works by extending the body’s natural overnight fast. This gives the digestive system more time to rest and reset.

Benefits may include reduced bloating, improved bowel regularity, calmer digestion and better energy levels. Many people also notice fewer cravings and improved focus once blood sugar stabilises.

Intermittent fasting does not need to be extreme to be effective.

How to practise intermittent fasting safely

Daily intermittent fasting

I’ve personally practised intermittent fasting for many years, typically fasting for around 16 to 18 hours most days.

My routine is simple and flexible. I wake around 6 am, drink a pint of water, go for a short walk, have a cup of tea and allow my body to move naturally. After showering, I start my day.

I usually eat my first meal around 10 or 11 am. This might be a brunch style meal such as oats, eggs, a smoothie or leftovers from the night before. I continue to hydrate well during the day and eat my next meal around 4 or 5 pm.

Sometimes I’ll have a light snack around 6 pm, then I’m in bed by 9:30 pm. This gives my body a 16 to 18 hour break from digestion.

I follow this most days but I don’t stress if timings change. Listening to your body is key.

The 5:2 approach

Another option is the 5:2 method. This involves eating normally for five days and reducing intake on two non consecutive days.

On those two days, some people reduce calories to around 800, while others prefer a gentle juice fast. I personally find juice fasting easier and more effective.

I use this approach a few times a year, especially if I feel inflamed, sluggish or out of balance. It can be a helpful way to reset digestion and support gut health.

Occasional longer fasts

Occasionally, around two or three times a year, I’ll do a longer fast of around 24 to 36 hours when I feel run down or in need of a deeper reset.

This usually involves eating dinner, then fasting the following day with water or juices, alongside gentle activities such as walking, yoga or meditation.

This gives the gut a complete rest and often leaves me feeling refreshed and rebalanced.

The key to success with fasting and IBS

Intermittent fasting is not about deprivation. It is about nourishment, timing and giving the body space to heal.

Quality food during eating windows matters. Balanced meals with protein, healthy fats and fibre support blood sugar and prevent rebound cravings.

Fasting should always feel supportive, not stressful. If it increases anxiety around food, it is not the right approach.

Personalisation is essential, especially with IBS.

Want personalised guidance?

If you are curious about fasting but unsure how to approach it safely with IBS, you do not have to figure it out alone.

Understanding how food timing, digestion and lifestyle affect your gut can make a real difference. You’re welcome to book a free call to talk through your symptoms, routine and goals and see whether personalised support would help. Book your free call with Helen. today!

The post Intermittent Fasting and IBS: A Simple Guide appeared first on Helen Jane | Your IBS Freedom.

For people with IBS or sensitive digestion, circadian rhythms play a particularly important role. When eating, sleeping and daily routines are aligned with this internal clock, digestion tends to work more smoothly. When rhythms are disrupted, symptoms such as bloating, constipation, diarrhoea and fatigue often worsen.

In this guide, we’ll walk through the day and night, hour by hour, to show what your body and digestive system are doing and how you can support them.

The Body’s Daily Rhythms: Morning to Afternoon

6:00 am – 8:00 am: Waking and gut activation

As daylight increases, cortisol naturally rises, helping you wake up and feel alert. This hormone also plays a role in stimulating gut movement, which is why many people feel the urge to open their bowels in the morning.

Hydration and gentle movement at this time support bowel motility and digestion.

Tip: Start your day with a pint of water and light movement such as stretching or a short walk. Avoid heavy meals early on, as digestion is still switching on.

8:00 am – 10:00 am: Mental focus and nervous system balance

During these hours, cognitive function is high and the nervous system is well balanced. This is a good time for focused work and decision making.

From a gut perspective, stress levels are usually lower in the morning, which supports smoother digestion later in the day.

Tip: Use this time for mentally demanding tasks and avoid rushing food or eating on the run.

10:00 am – 12:00 pm: Digestive prime time

Late morning is one of the best windows for digestion. Enzyme production and gut motility are more active, making this an ideal time for your first substantial meal of the day.

This timing often works well for people practising gentle intermittent fasting or managing IBS symptoms.

Tip: Choose a balanced meal with protein, healthy fats and fibre to support steady energy and digestion.

12:00 pm – 2:00 pm: Natural energy dip

After eating, blood flow shifts toward digestion, which can lead to a natural dip in energy. This is not a failure of willpower but a normal physiological response.

For IBS, large or heavy meals at this time can increase bloating or sluggishness.

Tip: Keep lunch balanced rather than heavy. A short walk after eating can help support digestion and bowel movement.

2:00 pm – 4:00 pm: Second wind and gut movement

Energy levels often rise again during the early afternoon. Gut motility can also improve during this window, supporting bowel regularity.

Tip: This is a good time for lighter activity, creative work or problem solving. Avoid excessive caffeine, which can overstimulate the gut.

Evening Rhythms: Winding Down

4:00 pm – 6:00 pm: Physical performance peak

Late afternoon is when physical strength, coordination and muscle efficiency are at their best. Exercise during this time is often better tolerated and less stressful on the nervous system.

Movement also supports gut motility, which can be helpful for both constipation and diarrhoea patterns.

Tip: Aim for exercise, walking or stretching during this window where possible.

6:00 pm – 8:00 pm: Digestive slowdown begins

As evening approaches, digestion naturally slows. This is when the body begins shifting away from digestion and towards rest and repair.

Heavy or late meals during this window are more likely to cause bloating, reflux or disrupted sleep.

Tip: Choose a lighter evening meal with easily digestible foods and aim to finish eating earlier rather than later.

8:00 pm – 10:00 pm: Rest and digest preparation

Melatonin production increases, signalling that the body is preparing for sleep. The digestive system continues to slow, and the nervous system moves into a more relaxed state.

Tip: Reduce screen use, dim lights and avoid late snacking to support both digestion and sleep quality.

Night-Time Rhythms: Repair and Recovery

10:00 pm – 12:00 am: Physical repair

During early sleep, growth hormone is released. This supports tissue repair, immune function and gut lining maintenance. Eating late at night diverts energy away from these processes and can interfere with repair.

Tip: Consistent bedtimes support gut repair as much as they support sleep.

12:00 am – 2:00 am: Immune and detox support

The immune system becomes more active, and the brain begins clearing metabolic waste. The gut also benefits from this internal housekeeping.

Tip: Keep your sleeping environment cool, dark and quiet to support deep rest.

2:00 am – 4:00 am: Deep sleep and brain–gut reset

This phase is crucial for nervous system regulation. Poor sleep during this window is strongly linked to increased gut sensitivity and IBS symptoms the following day.

Tip: Avoid alcohol, late meals and sleep disruption to protect this vital stage.

4:00 am – 6:00 am: Preparing for the next day

Cortisol gradually rises again, preparing the body and gut for waking and bowel movement.

Tip: Where possible, allow yourself to wake naturally and avoid abrupt alarms.

Aligning with Your Circadian Rhythms for Better Gut Health

Working with your circadian rhythms rather than against them can have a powerful impact on digestion, bowel regularity, energy and sleep.

For IBS, this often means:

• eating at consistent times
• avoiding late meals
• supporting overnight gut rest
• prioritising sleep quality

Small changes to timing can create significant improvements.

If your digestion feels unpredictable or stuck despite trying different foods, looking at rhythm and routine is often the missing piece.

If you’d like support aligning your eating, sleeping and digestion in a way that works for your body, you’re welcome to book a free call to explore personalised guidance. Book your free call with Helen, today!

The post Understanding Circadian Rhythms: How Your Body and Gut Work Around the Clock appeared first on Helen Jane | Your IBS Freedom.

Dining out can feel like navigating a minefield when you have IBS. It often seems like no matter what you order, you risk a painful, uncomfortable flare-up. And to make matters more confusing, you might eat the same meal twice and only experience symptoms one of those times!

There’s a lot of information out there on managing IBS, but it’s essential to focus on what really works: knowing your triggers, making sensible choices, and understanding that food is both the cause and the solution for most IBS symptoms. Let’s dive into some practical tips and food choices that can help you enjoy dining out without the worry.

The Reality of IBS and Food

Many people believe that they have to “put up with” IBS for the rest of their lives, but that simply isn’t true. I’ve worked with hundreds of clients who have learned to manage their symptoms effectively by making the right food choices. The key is to know what to avoid—like gluten, dairy, and heavy sugars—and what to include, such as plenty of water to keep things moving through your digestive tract.

Top 10 Foods to Enjoy at Restaurants

When dining out, stick to these safe options to help avoid an IBS flare-up:

1. Soup: Choose a clear soup without tomatoes, onions, or cream. These ingredients can be problematic for many with IBS. Skip the bread and enjoy the warmth and comfort of a well-made soup.
2. Melon: A simple, refreshing starter that’s easy on the gut and helps prepare your palate for the main course.
3. Chicken: Chicken is generally safe, but be cautious with sauces, especially those that are creamy or tomato-based. Opt for grilled chicken, chicken salad, or roast chicken with a side of vegetables.
4. Potatoes: Potatoes are usually well-tolerated. Baked, roasted, or mashed (without added dairy, except perhaps butter) are all good options. Just ensure no gluten-containing flour or milk is added.
5. Salad Leaves: Fresh, green salad leaves are a great choice. Ask for dressing on the side or request a simple oil and lemon dressing to avoid any hidden ingredients that could trigger symptoms.
6. Steak: A good steak can be a safe and satisfying option. Avoid creamy sauces and opt for simple sides like mashed potatoes, chips, or a salad.
7. Rice: Plain rice is a great staple for those with IBS. Avoid fried rice or risotto, as these often contain dairy or eggs, which can be problematic.
8. Vegetables: Most vegetables are safe, but avoid tomatoes and onions if they are triggers for you. A side of steamed or roasted vegetables can add nutrients without upsetting your gut.
9. Water: Still or sparkling, water is your best friend. It helps keep your digestive system moving and can prevent constipation. Always drink plenty of water with your meal.
10. Fruit: For dessert, opt for fresh fruit or a fruit sorbet. Avoid anything with cream, custard, or ice cream to steer clear of dairy-related flare-ups.

Making Smart Choices Across Different Cuisines

Here’s what to order to feel confident at various types of restaurants:

English / American:

• Stick to simple dishes like steak with mashed potatoes and a side salad. Omelettes with vegetables are also a good option if eggs don’t trigger your symptoms.

French:

• French cuisine often includes meat, potatoes, and salad. Roast duck with fries and a pear salad starter is a great choice. Just be cautious with rich sauces.

Italian:

• Italian food can be tricky due to its heavy use of gluten and dairy. Opt for a grilled chicken salad with bacon and avocado, and avoid pasta and pizza.

Greek:

• Greek food is usually safe, with lots of fresh salads, fish, and olives. Choose a Greek salad (without onions) and a grilled fish main course. Be mindful of cheese, though feta and halloumi are often less problematic than cow’s milk cheeses.

Indian:

• Indian cuisine can be safe if you make the right choices. Try a chicken tandoori with plain rice and skip the naan bread. Avoid creamy curries and opt for dishes cooked in yoghurt instead.

Chinese:

• Chinese food often contains MSG, which can be an irritant. Opt for crispy duck pancakes (if you are not coeliac) and cashew chicken with plain rice. Avoid rich sauces and noodles.

Japanese:

• Sushi is a great option if you tolerate fish and rice well. Stick to simple rolls and avoid soy sauce, which can be high in sodium and aggravate IBS.

Thai:

• Thai food is fresh and flavourful, making it one of the best cuisines for those with IBS. Choose dishes like papaya salad or Thai green curry with plain rice. Just be careful with the amount of onion and ask for MSG-free options.

Final Tips

Dining out with IBS doesn’t have to be stressful. With a little knowledge and careful choices, you can enjoy meals at your favourite restaurants without fear of an IBS flare-up. Remember to stay hydrated, avoid known triggers, and always ask questions about how your food is prepared.

By making smart choices, you can enjoy dining out while keeping your gut happy and healthy.

The post Dining Out With IBS appeared first on Helen Jane | Your IBS Freedom.