Happy new year! New year is a good time to step back and see how your health is and how you are feeling in yourself. Ask yourself these questions:
1) How do you feel when you wake up in the morning?
2) Do you want to feel healthier and have more energy?
3) Are there specific issues with your health you want to correct?
There are so many things you can do improve your health, from simple lifestyle steps to more complex. I have listed a range of things below, each of which can make a real and sometimes dramatic change to how a person can feel. See if there is anything on the list you are not doing and pick one to focus on. If there are specific things you would like to deal with then please contact me and I’m very happy to help you with that.
1) Exercise and fresh air. The importance of this really can’t be overstated. What’s more, it can really revialize and help you to feel fresh and energized.
2) Eating predominately fresh and unprocessed foods. For example, cooking from scratch and limiting packaged foods.
3) Avoiding refined sugar, heavy carbohydrate-based meals, and food intolerances.
4) Drinking plenty of pure water.
5) Adding vegetable juices to your daily routine.
6) Taking a good quality daily multivitamin/mineral supplement.
7) Taking specific remedies to correct underlying causes of existing health conditions.
8) Intermittent fasting, such as only eating during a 6 to 8 hour window per day, which you can also describe as fasting for 18 or 16 hours per day. Get in touch before fasting, as you will have your own individual requirement for, depending on your health status and age for example.
Health problems caused by mold range from chronic sinus & immunity problems, to digestive and mental health issues.
While it’s widespread and often missed, functional health tests can pin point if this is a problem for you.
Two thirds of the UK population have been exposed to mold
Recent research has revealed that nearly two thirds of people in the UK have claimed to have encountered mold at least once in their home.
I’m seeing more and more people with mold or fungal overgrowth in their body. I would go so far as to say, mold toxicity is one of the most underappreciated causes of sensitivity and toxicity in the body.
Mycotoxins are the real problem
Mycotixins, which are small toxic particules produced by mold, are potentially problematic for our health. What’s more, they are very hard to get rid of, even when the mold has been cleaned away. Unfortunately, it’s not as simple as spraying and wiping the mold. Mycotoxins can be inhaled, eaten, touched, or even made by molds in the gut or sinuses that have colonized a body after past exposure. Mycotoxins are released into the air and wiping the mold doesn’t automatically get rid of them. This is a job that I would recommend a carefully selected professional deals with, in order to prevent spreading the mycotoxins and to eliminate the mold.
Does mold affect everyone in the same way?
Many people can tolerate some degree of mold with no problem. In fact, it’s not uncommon to find in a family of four for example just one or two people affected by mold living in the same house. This can sometimes be explained by a common gene mutation found in 25% of the population that reduces a persons natural ability to detox mycotoxins efficiently. As a result mycotoxins can continue to accumulate and build up over time in the body. In general, also, things like stress, general health status, immunity and other factors can impact your body’s ability to handle things like mycotoxins as well as other allergens.
We have known for a long time the importance of bacterial balance in the body. 70% of our immune system comes from in and around our gut and the good bacteria that should proliferate there. An imbalance with this bacteria, as well as over growth of bad bacterias and mold, can contribute to a wide range of health problems.
Typical symptoms associated with Mold Toxicity
I might suspect mold if people come to see me with a wide range of problems from multiple food allergies and digestive problems to OCD and chronic fatigue.
Mold also can exacerbate and impact other conditions, such as Lyme Disease.
For some they can have quite high levels of mold in their body without experiencing many problems initially. In such cases, if they later go on to encounter something like a serious infection or virus, it can make it much harder to clear that up. From there, health problems and inflammation can cascade at that point.
Here is a list of things that can be associated with mold and mycotoxins. If you find you are experiencing several of these it could be related:
Fatigue and weakness
Aches and stiffness
Muscle cramps and joint pain
Headaches and migraines, especially ice pick pain
Sinus problems
Light sensitivity
Red or tearing eyes
Blurred Vision, visual distrubances or white snow
Cough / shortness of breath
Abdominal pain
Diarrhoea
SIBO
Memory problems, confusion, disorientation, focus and concentration Issues
Slow learning
Skin Sensitivity
Mood Swings, OCD, anxiety, depression, rages
Tics and spasms
Appetite swings
Sweats (especially night sweats)
Temperature regulation or dysregulation problems
Excessive thirst
Increased urination and interstitial cystitis
Numbness, tingling and electric shock type symptoms
Vertigo
Hormonal imbalance
Metallic taste
Tremors
What can you do if you think mold might be affecting you?
Come and see me and we can discuss your symptoms and the likelihood that mold is a factor.
The process will usually be along these lines:
Step 1:
Evaluate your environment – home, work, school, car for mold. If it’s not immediately obvious, a relatively cheap way to do this is with a mold inspection and ERMI test, which we can discuss.
Step 2: Urine Mycotoxin Test I can arrange a Mycotoxin urine test for you to see if you have a build up of mycotoxins in your body, and which particular strains you have. This is useful as we can then match treatments accordingly. Before doing this test it’s advisable to take a sauna or do some physical exercise that makes you sweat, or to take a hot bath 30 minutes before collection of urine.
Step 3:
I recommend specific binders, which help to soak up and carry out the type of mycotoxins detected in your test. I will also make sure that your detox pathways are open and running optimally.
Step 4:
When the binders are up and running and your body is better protected from the sudden release of toxins that can happen when killing mold with anti-fungals, we very slowly and gently add an antifungal component to the program.
MOLD TOXICITY IS NOT NEW
As far back as the Old Testament in Levictus 14, there is a warning that if a man’s house is contaminated with plagues, mold and leprosy “he shall have the inside of the house scraped all around and the plaster that they scrape off they shall pour out in an unclean place outside the city.”
In the 1970s and 80s the US Defence Department grew concerned about the possibility of mycotoxins being used for biological warfare and they did useful research on how to bind and eliminate them from the body.
A WORD OF CAUTION ABOUT CLEANING MOLD
The trouble is that simply cleaning mold with a spray and wipe is not going to address the tiny mycotoxins that are released into the air by mold – these mycotoxins are the potential cause of health issues in relation to mold. So, while you may have removed the obvious mold from the windowsill or wiped it off the bathroom grout, the invisible problem of mycotoxins remains, and unless you physically remove the piece of wood for example that the mold was growing on and two foot either side (while containing the area) a problem remains. Thorough cleaning is also required and further steps. Another problem with mold is that it often hides, for example under a lino floor, behind or at the back of a cupboard or anything that is pressed up to the wall, in carpets, or even in wall cavities. Sometimes there’s a distinctive musty smell, sometimes not.
You are in the right place for questions about your gut health
Many people are looking for answers about their gut health, from IBS, food allergies, gall bladder pain and consitpation to stomach upset, and unexplained pains and sensations.
I’ve put together a questionnaire below. It’s worth noting that anybody can have some of these occassionally, such as a headache or upset tummy, but when symptoms become troublesome or chronic, and where you notice two or more, it is a good idea to investigate and address your gut health.
Do you experience constipation often?
Do you experience diarrhoea otten?
Do you have IBS (swings between constipation and loose bowels)?
Do you experience more than usual or uncomfortable burping?
Do you have excessive wind?
Do you experience bloating?
Have you taken antibiotics before?
Have you had food poisoning before?
Have you had a bowel infection before, such as C. Diff?
Do you have skin problems, such as Acne, Rosacea, Dermatitis, Psoriasis, Eczema?
Do you experience regular headache migraine or sinusitis issues?
Do you experience depression, anxiety, OCD or other mental health issues?
Do you have food intolerances?
Natural medicine is a wonderful way to help rebalance and correct bowel health. There are a wide range of targeted and specific probiotics, as well as antifungals, antibacterials and herbs to sooth and health the gut wall and address things like leaky gut.
Iridology is useful for picking up issues with the digestive tract, and in some cases further testing, such as a stool test, can be benefiial. These tests can either be done in my London practice or Suffolk for Iridology, or functional tests can be carried out at home.
Get in touch with any question and to find out more.
Stress and burnout can take a serious toll—physically, emotionally, and mentally. While we can’t always escape the pressures of life, we can help the body become more resilient to their impact. In my experience, with targeted naturopathic support, recovery can begin gently and often surprisingly quickly.
Burnout isn’t just tiredness—it’s a deep depletion of energy, vitality, and emotional reserves. It often follows prolonged stress and can affect sleep, mood, digestion, immunity, and hormonal balance.
Many people describe feeling:
Constantly exhausted, even after rest
Foggy-headed or unable to concentrate
Irritable, anxious, or emotionally flat
Prone to sleep disturbances or waking unrefreshed
More sensitive to stress, pressure, or overwhelm
If left unsupported, burnout may begin to affect other systems—such as digestion, immunity, and hormonal balance—creating a ripple effect of symptoms that can feel hard to explain or manage.
My goal is to help identify the areas most affected and gently support the body’s ability to recover. This includes looking at adrenal health, nervous system function, and the deeper nutritional and emotional patterns that may be contributing.
Understanding Stress & Its Impact
Stress and pressure isn’t new—but the way it accumulates can be deeply personal. It may come from work, finances, parenting, caring roles, relationships, trauma, or loss. Often, it’s not just one thing—it’s the relentless layering of pressure, responsibility, and emotional strain.
What I’ve noticed in practice is how incredibly well people manage to carry on, even under extreme pressure. But when we override the body’s warning signals—fatigue, irritability, poor sleep, digestive changes—it can take a serious toll.
Stress affects the nervous system, hormones, digestion, and emotional resilience. Left unchecked, it can lead to burnout, anxiety, and a sense of emotional flatness. That’s why gentle, targeted support is so important—not just to recover, but to rebuild tolerance and resilience.
The Quick-Fix Trap
When stress and burnout take hold, it’s easy to reach for quick fixes—coffee, energy drinks, sugar, alcohol, or anything that helps you push through the day. These stimulants may offer short-term relief, but they often come at a cost.
Over time, they can:
Disrupt sleep and digestion
Deplete key nutrients
Put pressure on the liver and nervous system
Create a cycle of fatigue and dependence
Add to this the reality that cooking healthy meals or making nourishing choices can feel impossible when you’re already exhausted. It’s no wonder many people find themselves stuck in a spiral—more fatigue, more stimulants, more stress.
My role is to help gently interrupt that cycle. Through personalised support, we can begin to restore energy, calm the nervous system, and rebuild the body’s resilience—without relying on quick fixes.
Naturopathy & Burnout
Burnout affects multiple systems—especially the nervous system, adrenal glands, and digestion. My role is to help identify which areas are most depleted and gently support their recovery.
Here are some of the patterns I often explore:
Nervous System Depletion
When the nervous system lacks the nutrients it needs to function well, it can begin to draw energy from other systems—like digestion and hormones. This may contribute to symptoms such as anxiety, irritability, poor sleep, and low mood.
Adrenal Stress
The adrenal glands produce cortisol, your body’s stress hormone. In times of prolonged stress, cortisol levels may become imbalanced—affecting sleep, weight, mood, and hormonal health. Supporting adrenal resilience is often a key part of recovery.
Digestive & Hormonal Disruption
Stress and poor diet can lead to sluggish digestion and liver strain. This may affect bile flow, which in turn can influence thyroid function, energy levels, and weight balance. Supporting digestive health is often an important step in restoring vitality.
What to Expect from a Consultation
Every consultation is tailored to your symptoms, stress history, and constitution. We’ll explore how stress has affected your energy, digestion, sleep, and emotional wellbeing—and create a personalised support plan using herbs, nutrition, homeopathy, and lifestyle guidance.
This information is for general guidance only and does not replace medical advice. Naturopathic support is tailored to each person’s unique needs and is not a substitute for medical diagnosis or treatment. Individual results vary.
UTIs, Sinus Problems, Candida & Other Stubborn Health Issues
Relief often begins once the cause is isolated.
“After enduring relentless frequency and achy pain for months, Nick found out what the problem was, which was such a relief. He gave me supplements to help relieve the problem, along with a plan to support my recovery. I’m pretty much back to myself now, which I’m so grateful for. With the things I had read online I was really worried I wouldn’t get better, and my GP didn’t think there was anything wrong with me because the UTI tests came back negative. I’m so glad Nick was able to give me answers—thank you Nick.”
— Mary
This story reflects one person’s experience and is not a guarantee of results. Naturopathic support is tailored to each individual’s needs and is not a substitute for medical diagnosis or treatment. Symptom improvement may vary and should not be interpreted as typical or expected.
📈 Chronic Infections on the Rise
More and more people come to see me with stubborn health issues that haven’t resolved through conventional routes.
These often include:
Often, one underlying issue may be contributing to several symptoms—like UTIs, sinus problems, and anxiety all stemming from the same root.
🔬 Functional Testing to Isolate the Cause
Functional testing—now available through my practice—can help uncover what’s really going on beneath the surface.
In many cases, I’ve found that persistent symptoms are linked to:
Bacterial imbalances
Fungal overgrowth
Parasites
Mold toxicity
These issues are often missed in standard tests, yet they can be uncomfortable, disruptive, and deeply frustrating.
Identifying and addressing them early can help prevent further strain on the body.
⚠️ Common Underlying Causes
Here are some of the most frequent contributors I see through testing:
Over time, factors like stress, diet, antibiotics, and environmental toxins can disrupt this balance—allowing unfriendly bacteria like mold, candida, and e.coli to thrive.
Some of these microbes hide under protective layers called biofilms—a bit like clingfilm or a slimy shield—which makes them harder to reach.
In these cases, the biofilms need to be gently disrupted so the body can clear out the bacteria and restore balance.
Natural remedies and targeted probiotics can be very effective in supporting this process—especially when matched to your body’s specific needs.
Some people experience persistent urinary discomfort—frequency, burning, aches, or disrupted flow—even when standard urine tests come back negative.
This can be a sign of biofilms: protective layers that shield bacteria and make them harder to detect or clear.
In these cases, the infection may be low-grade and chronic—often missed by routine testing, especially when the bacteria involved aren’t e.coli (the most commonly detected strain).
Repeated antibiotics can compound the issue by:
Disrupting friendly bacteria
Weakening the immune system
Increasing gut permeability
In fact, leaky gut is often a hidden contributor to urinary tract issues. When the gut wall becomes permeable, toxins can cross into the bloodstream and affect the urinary system.
This information is for general guidance only and does not replace medical advice. Naturopathic support is tailored to each person’s unique needs and is not a substitute for medical diagnosis or treatment. Individual results vary.
Thyroid problems can be a big reason people feel tired no matter how much rest and sleep they get.
Hypothyroidism (an underactive thyroid) is one of the most common things that I, and most Naturopaths, see in consultation. Natural remedies are very well suited to this condition.
There are a number of factors that contribute to an underactive thyroid, such as sluggish gallbladder and bile flow, adrenal fatigue and food intolerances, just to name a few.
If you feel tired a lot of the time, I suggest having a look at the questionnaire below.
Are you gaining weight despite eating healthily or dieting?
Do you find it difficult to lose weight?
Do you feel excessively tired a lot of the time?
Are you mentally tired or do feel you have slowness in thinking?
Are you sensitive to the cold?
Do you have dry or scaly skin?
Do you have sluggish bowels or constipation?
Is your hair thinning?
Do you have brittle nails?
Have you had fertility issues?
Do you experience hormonal imbalances, such as irregular or heavy menstruation?
Do you experience heart palpitations?
Do you experience depression?
Do you experience muscle cramps?
If some of these questions resonate with you, get in touch. It may be a good idea to come in and have an iridology check to see if your thyroid is showing up as an issue.
Functional health testing can be particularly useful for complex cases, such as autoimmune health conditions, long standing infections, chronic candida, autism, chronic/interstitial cystitis, infertility, and stubborn digestive problems.
Tests available include stool tests, testing for mold and Candida, hormonal testing and food intolerance testing.
Identifying exactly what is going on inside the body can be a vital key to unlock healing.
TESTS & THEIR USES
There are many examples of how the tests can be applied, below are just a few examples:
DIGESTIVE ISSUES
Typically a stool test could be done in a case of someone with chronic and stubborn IBS, which can reveal specific bacteria or mold causing this, which can then be addressed with targeted antimicrobials and natural treatment. In addition, a stool test is useful in many of cases – with the gut being so important for immune health and our health in general.
HORMONAL ISSUES
In cases of perimenopause, menopause and fertility a detailed hormone panel can be very useful. Hormones can be tested through blood tests, often done at GP surgeries, saliva or urine. My preference is for the urine test, which gives a full picture of what is going on with your sex hormones, sleep hormones and adrenal hormones. I prefer to use a urine test over blood because by taking 4-5 samples over 24 hours you are getting a far more accurate picture than one blood sample which is just a snapshot at a single point in time. Hormones fluctuate through the course of the day significantly, so testing several times is more informative. In addition to this, urine testing for sex hormone, instead of blood or saliva, shows the metabolites of the major hormones. This is just as important as metabolites often have the biggest effect on your symptoms.
FOOD INTOLERANCES
Food intolerances can be very difficult to isolate, and in some cases they can have a profound impact on your quality of life and well being. I am offering IGG food intolerance tests, which is a type of antibody (immune response) which can be formed when you react to foods. This simple test is now considered mainstream as many choose to use this approach as a starting point for an elimination diet.
AUTISM
Another example might be in the case of autism. There is a biomedical component whereby underlying medical issues often cause or contribute to autistic behaviour. Common problems include overgrowth of Candida and Clostridia, inability to detoxify environmental toxins, and development of food intolerances and/or allergies. This in turn restricts the nutrients available to the brain and body, resulting in damage to cellular, metabolic, and central nervous system functionality. The OAT test will detect these issues, paving the way for a targeted natural program to help correct these underlying issues.
IRIDOLOGY
I continue to offer Iridology testing, which I often do in a routine consultation. Iridology is the science and study of pathological and functional disturbances in the human body, which are indicated by abnormal markings and color changes in the iris. It reveals inflammation, where it is located and the stage of manifestation. Bodily conditions as they relate to inherent weaknesses, levels of health can be diagnosed through Iridology. It is a diagnostic tool started by German Doctors in the last century, and has become a popular tool used by Naturopathic practitioners to help identify the location of inflammation, weaknesses, and toxicity in the body.
Post-viral illness is nothing new, although Long Covid has shone the light on it in recent times. It’s actually very common and something that clients have regularly come to see me with over the last 25 years.
The main symptoms I see include, tiredness, weakness, brain fog, heart palpitations, mental health issues, dizziness, gut issues, body aches and pains, and sometimes sinus or breathing issues. There is a long history of natural medicine being used for post-viral illness.
Why Are Some People More Vulnerable Than Others?
Have you ever wondered why some people bounce back quickly after a virus, while others are left struggling for months?
It’s not just about the virus—it’s about the terrain it lands in.
I often use the analogy of two people standing in a spring field. One gets hayfever, the other doesn’t. Same pollen, same breeze—but different internal landscapes. What’s going on inside, even before you reach the field, makes all the difference.
In the same way, post-viral symptoms often reflect what was already happening beneath the surface. Stress, nutrient depletion, past infections, or chronic inflammation can all shape how well the body copes—and how long recovery takes.
Inflammation: The Internal Storm
For some, COVID-19 or other viruses acts like a spark in an already inflamed system—whipping up an internal storm that’s hard to calm.
If your body was already dealing with stress, poor diet, chronic health issues, or medication overuse, recovery becomes more difficult. Inflammation can make you feel deeply unwell and is known to underlie many chronic conditions—from diabetes and dementia to autoimmune issues.
Reducing inflammation with a low sugar, low carbohydrate diet is a good first step. Natural medicines may also help calm the system and support recovery.
Genetic Vulnerabilities
Genetic predispositions can affect how well the body handles inflammation and oxidative stress.
For example, around 60% of people carry the MTHFR gene variant, which affects folic acid metabolism and glutathione production. Glutathione is vital for protecting the body from oxidative stress.
Supporting this pathway—through diet, specific B vitamins, or supplements like NAC—can make a meaningful difference.
Other genes, like IFNG, may also play a role. Tailored nutrient support can help reduce inflammation and support recovery
Gut Health & Immune Resilience
Around 70% of your immune system lives in the gut.
If this system is compromised—through stress, poor diet, past infections, or medication overuse—your ability to recover from a virus can be affected.
Gut symptoms are common in Long COVID and other post viral conditions. Damage to the gut lining can lead to leaky gut, nutrient malabsorption, and heightened immune reactivity. Histamine overload and Mast Cell Activation may also play a role, leaving the body on high alert.
In clinic, I use iridology to assess gut integrity and inflammation. For some, stool testing can offer deeper insights. Supporting gut health with probiotics, fermented foods, natural antivirals, and gut-healing remedies is often a key part of recovery.
Age: A Factor, Not a Rule
Statistically, Long COVID affects:
Around 10% of 18–49 year olds
Around 22% of over-70s
But in practice, I see many people in their 20s and 30s struggling with post-viral fatigue. So while age plays a role in how the body responds to infection, it’s not the whole story.
What matters more is the internal terrain—nutrient status, immune resilience, past infections, and how well the body was functioning before the virus arrived. Age may influence severity, but recovery depends on much more than a number
This information is for general guidance only and does not replace medical advice. Naturopathic support is tailored to each person’s unique needs and is not a substitute for medical diagnosis or treatment. Individual results vary.
So many people come to see me with the problem of not being able to lose weight despite hard work, going to the gym, and following a diet
Frustration is the result. But, there are a number of key body functions that need to be working well for weight loss to occur. If they are out of balance or not operating well your efforts will be poorly rewarded. Understanding this can make a massive difference to losing weight, but unfortunately, it’s not something mentioned by Doctors and weight loss organizations very often.
🔍 Key Areas to Focus On for Successful Weight Loss
Why Balance Matters More Than Willpower
1️⃣ Bile & Liver Function
Bile helps break down fats, supports detox, and keeps digestion moving. If bile production is low—or the gall bladder is sluggish—weight loss becomes harder. I often find gall bladder issues behind stubborn weight, along with links to thyroid, hormones, and constipation.
2️⃣ “Eating Fat Makes You Fat” Is a Myth
Healthy fats like flaxseed, olive oil, coconut oil, grass-fed butter, avocado, and eggs help your body produce anti-inflammatory hormones and support metabolism. A faster metabolism means your body burns fuel more efficiently—and reduced inflammation makes weight loss easier.
3️⃣ Hormonal Imbalance
Excess estrogen can lead to fluid retention and gall bladder strain. This puts pressure on the liver and thyroid, both of which are key players in weight regulation.
4️⃣ Fluid Retention
Many people carry 3–4kg of excess fluid. Hormonal shifts, mineral imbalances, and lymphatic congestion all contribute. Natural support like celery seed, juniper, and targeted minerals can help gently release this.
5️⃣ Thyroid Function
An underactive thyroid slows metabolism and makes weight harder to shift. While autoimmune factors are often involved, thyroid health is also influenced by hormones, liver, and gall bladder function.
6️⃣ Adrenal Exhaustion
When the adrenals are depleted, progesterone drops and estrogen can dominate—adding strain to the liver, gall bladder, and thyroid. Fatigue is often part of the picture too.
7️⃣ Blood Sugar Balance
Erratic blood sugar leads to insulin spikes, which convert carbs into fat—often stored around the waist, liver, and arteries.
A low-carb, low-sugar diet reduces stress on the liver and stabilises blood sugar.
If you do eat carbs, having them at dinner (rather than breakfast or lunch) may be less disruptive.
Gluten, found in many high-carb foods, can also impact thyroid function.
Intermittent fasting: Eating within a short window (e.g. 4–8pm)—can reduce insulin production and fat storage. If you’d like guidance on this, I’m happy to help.
8️⃣ Exercise
Exercise helps hormonal balance and of course burns up energy. But remember, if one has a banana and a muffin for breakfast you will need to run about 10 kilometres to burn it up. That’s a lot. Exercise helps with weight loss, but too much emphasis is put on calories and exercise, and not enough on having your body working in balance, unhindered, paving the way for easier weight loss.
Summary
You can probably see a picture starting to form here, whereby different parts of your body need to be in balance in order to achieve effective weight loss. Just trying to target one of these areas alone will have minimal results.
If you want to lose weight, look at all of the above in its entirety. However, the most important single factor is having low carbohydrates, as this will mean that less insulin is produced in your body and less inflammation – allowing your body as a whole to operate more effectively.
Having good energy levels will help achieve a good metabolic rate. As you can see there is a strong digestion and hormonal link too.
This information is for general guidance only and does not replace medical advice. Naturopathic support is tailored to each person’s unique needs and is not a substitute for medical diagnosis or treatment. Individual results vary.
Not only is the FODMAP diet useful in helping IBS, it can also be beneficial for a range of other health complaints too. There are other specific diets, such as Ketogenic and Paleo that are also well known for helping with digestive complaints and general good health. Finding which suits you best is key.
FODMAP is an acronym for a group of mostly sugars that become fermented and are not well digested. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These include sugars found in fructose, lactose, fructans, galactans and polyols.
IRRITABLE BOWEL SYNDROME (IBS)
The FODMAP diet was created in Australia and was discovered to help IBS symptoms. What’s more, a very high carbohydrate diet was shown to be strongly associated with IBS (irritable bowel syndrome) and other digestive issues.
In my time as a Naturopath and Nutritionist, I’ve learnt that IBS symptoms, such as bloating, digestive cramps, swings from constipation to loose bowels, diarrhea and wind are often things people just put up with. While the symptoms may not be too troublesome, over months and years IBS can contribute to a more serious deterioration of the bowel, leaky gut and coeliacs disease. In fact, Leaky gut is common for those with IBS. These conditions have a knock on effect contributing to such a long list of illnesses, from migraines and headaches, to skin problems and inflammation in the body.
GLUTEN FREE
Gluten is found in wheat, rye, spelt, and sometimes oats. These are the first foods to eliminate with IBS and bowel problems.
Gluten is found more in our food today than it used to be because of genetic engineering, which renders the gluten content in wheat to be much higher than previously. This is one of the reasons why our grandparents didn’t seem to have such a problem with gluten. Compounding this issue, processing and cooking methods are very different today.
Our grandparents also ate a lot less sugar, in all its forms. Today supermarket shelves are full of foods not only packed with sucrose but also fructose. Fructose is a lot more absorbable than cane sugar, so it hits our blood sugar balancing systems much harder, puts pressure on the liver and creates more inflammation in the body.
Sugar generally is very pro-inflammatory and creates unwanted acidity in our blood, which is why it is a major food that promotes disease and illness in our bodies.
There’s no doubt that many people with IBS who avoid gluten and most grains feel better. This is in part because of the inflammation it can create in the gut and body, such as with eczema and psoriasis. It is also found in high carbohydrate (high sugar) foods, such as bread, pastries and pasta.
During the FODMAP studies by Monash University, the participants significantly improved when they avoided gluten and whey (cow’s dairy proteins), and every participant worsened when gluten and whey proteins were introduced.
HOW DOES FODMAP COMPARE WITH THE PALEO AND KETOGENIC DIETS?
It’s interesting to note, such as the Paleo diet, and in particular the Ketogenic diet play important roles in reducing inflammation in the body. This inflammation contributes to skin conditions, like eczema, acne, psoriasis and other complaints, such as migraines and headaches, inflammatory bowel disease and IBS.
The Paleo diet is low in grains and dairy. This compares with the Ketogenic diet, which is low in grains, but not restrictive of dairy. The Ketogenic diet recommends healthy fats, such as butter and coconut oil. This is so we get our energy from ‘clean fuel’ rather than dirty, damaging foods, which come from high carbohydrate foods, such as bread and pasta, and in particular sugar and fructose.
The FODMAP, Paleo and Ketogenic diets all have in common a low level of fermentable sugars, which is in fact what FODMAP stands for. These sugars can create an unhealthy balance of bad to good bacteria in the body. The microbiom (or microorganisms in the body) that are essential for a good immune system and optimal health, can be thrown out of balance. If there is an environment that supports bad bacteria to thrive, when high sugars are present particularly in the gut, SIBO, thrush and candida overgrowth can thrive, contributing to more ill health.
Breads and cereals: wheat, rye, barley, biscuits and snack products.
Sugars, sweetners and candy: high fructose corn syrup, honey, sugar free candy.
Nuts: cashews and pistachios.
Corn is gluten free, but is also a high carbohydrate food that can contribute to a lot of digestive complaints, so I recommend keeping clear of it.
FODMAP FRIENDLY FOODS
There are low FODMAP food alternatives. However, simply by avoiding the high FODMAP foods listed above, you are doing a great job.
You can include grains such as quinoa, rice, and gluten free breads, which are fine. However, it’s worth noting, that in some cases I take people off gluten free breads and they can feel better. So in this it’s worth trying to see how you feel.
WHICH DIET IS BEST FOR YOU?
There has been a lot of hype around the FODMAP diet, and there are some really valid benefits to it. The main one that I believe stands out is avoiding gluten. It’s interesting that the Paleo and Ketogenic diets, also eliminate gluten. Keeping sugars low is also of great benefit to most people.
My word of caution in relation to the FODMAP diet is that getting sufficient healthy fats in our diets today is really important. So my diet of choice tends to be the Ketogenic diet, which encourages plenty of healthy fats, including dairy fats of a certain type.
If you are tackling IBS or wanting to follow a healthier diet, get in touch and we can talk through the best diet for you. I am a big believer in tailoring diets to specific needs. We can learn a lot from the FODMAP diet, but each of these diets I’ve mentioned have positives and negatives, and I would like to help you find the right diet for you. For pregnant women, or those with certain health issues, dietary changes should be done carefully and with guidance, so please get in touch before making any changes.
