Liz Beavis - Food Intolerance Dietitian

Liz Beavis - Food Intolerance Dietitian Helping people who struggle with food intolerance symptoms to reduce their symptoms and get back to enjoying food again!

12/06/2026

Did you know that your diet is NOT the only source of Histamine that is contributing to your symptoms?
If you have Histamine symptoms you've probably been told that you need to reduce your load of histamine intake with a Low Histamine Diet.
This can be very helpful for many people with histamine symptoms, but some people find that even with Low intake of dietary histamine they still have Histamine symptoms.
If this sounds like you, you may need to take a step back to consider what else is going on. Could the other sources of histamine be an issue for you?
And yes, of course there are ways to investigate and address these other sources of Histamine as well. Send me a message if you want to learn more.

04/06/2026

I extended my sincerest apologies if you attended my clinic in 2000 for your IBS. There's maybe a 20% chance that I helped you with the strategies that were available to me at that time.
To be fair I had slightly more strategies than the standard approach of 'fat, fibre or fluid' which was the standard dietitian mantra for IBS at the time, and never accepted the 'you'll just have to put up with it' mentality.
But I always thought that I was missing something.
I listened to my clients to learn what worked for them and kept researching, and slowly added more strategies to my toolkit, but the science was still 10-20 years away.
Fortunately that is no longer the case. There is so much more research on some many angles of gut health, and so many new tools, products, tests and strategies that I now use to help my IBS clients to not only feel better but also understand what is impacting symptoms and how to improve your gut so you can get back to enjoying food again!

I had a client ask me the other day – are Microbiome tests legit? My doctor doesn’t believe in them.Yep, I get it. I thi...
31/05/2026

I had a client ask me the other day – are Microbiome tests legit? My doctor doesn’t believe in them.
Yep, I get it. I think that the challenge is that Microbiome tests are interpreted quite differently to other medical tests. It’s not like a report card of ‘pass’ vs ‘fail’. There is no hard line of a good vs a bad gut microbiome as everyone is individual.
But we do know a lot about the sorts of things that keep our gut healthier. A microbiome test is more like a report card that shows you what areas ‘need more work’.
And we know what foods and supplements can help to improve those areas.
So a Microbiome Analysis can provide useful information that we can use to create an individualised strategy to improve your gut health and your overall health.

When we talk about Histamine intolerance the focus is normally on foods. But dietary sources of Histamine is only 1 part...
27/05/2026

When we talk about Histamine intolerance the focus is normally on foods. But dietary sources of Histamine is only 1 part of the equation.
I like to consider that there are 3 main sources of Histamine in your body:
Firstly, your diet contains many foods that are naturally rich in Histamines and other similar amine groups (one of the things that makes our food so tasty!). This is your dietary Histamine/Amine load.
Secondly, some of your gut bacteria produces Histamine and other Amines. Some people have particularly high levels of these bacteria. I call that Microbial Histamine.
Thirdly, your Mast Cells release Histamine when they are triggered - lets call this your Mast Cell Histamine. This may be a small amount in a local area (eg a red itchy circle around a mosquito bite), a larger amount eg that triggers hayfever symptoms, or a really large amount that can trigger more extreme symptoms like rapid heart-rate, fainting or anaphylaxis.
All of the Histamine (from all 3 sources) contributes to your Histamine load.
When you reduce your Dietary Histamine/Amine load on a Low Histamine Diet you are reducing the amount in your Histamine bucket, which may help to reduce symptoms caused by high Histamine levels, regardless of which of the 3 sources of Histamine were filling your bucket. This is an easy first step, and for some people can improve their symptoms significantly whilst you work with your dietitian to understand the underlying reasons.
But it is also worth looking at what else is contributing to your Histamine load, especially if you are following a Low Histamine Diet and still have symptoms.
For example you may be able to reduce your Microbial Histamine to reduce your Histamine load.
You can read more about this on my blog: https://www.foodintolerancedietitian.com/blog/do-i-have-histamine-intolerance

23/05/2026

Have you tried the new Ruby Red kiwifruit? Delicious - a bit of berry type of sweetness.
It got me thinking - which kiwifruit is best for your gut?

🥝 We know that green kiwifruits have been shown to help relieve constipation (2 per day)
🥝 Gold kiwis have been shown to increase some of our beneficial gut bacteria, eg Faecalibacterium prausntizii due to their prebiotic effects.
🥝 Ruby Red kiwifruit uniquely are high in anthocyanins, a fabulous antioxidant compound we already know is beneficial for so many health issues, and also have a prebiotic effect.

But don't spend too much time thinking about it, all types of kiwifruit are beneficial for your gut (gold kiwis also help with constipation and green kiwi also contain prebiotics), just tuck in and enjoy them now, whilst they are in season.

22/05/2026

Have you tried the new Ruby Red kiwifruit? Delicious - a bit of berry type of sweetness.
It got me thinking - which kiwifruit is best for your gut?

🥝 We know that green kiwifruits have been shown to help relieve constipation (2 per day)
🥝 Gold kiwis have been shown to increase some of our beneficial gut bacteria, eg Faecalibacterium prausntizii due to their prebiotic effects.
🥝 Ruby Red kiwifruit uniquely are high in anthocyanins, a fabulous antioxidant compound we already know is beneficial for so many health issues, and also have a prebiotic effect.

But don't spend too much time thinking about it, all types of kiwifruit are beneficial for your gut (gold kiwis also help with constipation and green kiwi also contain prebiotics), just tuck in and enjoy them now, whilst they are in season.

My 3 step approach to helping you manage your gut symptoms• Reduce your symptoms – starting with diet & lifestyle change...
19/05/2026

My 3 step approach to helping you manage your gut symptoms
• Reduce your symptoms – starting with diet & lifestyle changes
• Identify your triggers – work out which foods (or other factors) may be triggering or exacerbating your symptoms. Once you know this you have much more control!
• Broaden your diet without symptoms – this is a very important step that most people miss! Being stuck on a restrictive diet is not good for your gut health or your social life. It is important to get your gut back to a happy & healthy place so that you are able to broaden your diet again without symptoms
I find a lot of people get started with the first step, and maybe the second, but miss step 3. Or maybe you’ve tried to broaden your diet again but just can’t find a way to do this without making your symptoms worse. I hear you! I’ve helped many people who are stuck at this step. If you need some help, please reach out and let me know which stage you're stuck.

15/05/2026

I like to think of your gut microbiome as a garden.
If there are plenty of healthy plants, grasses etc in your garden, the few weeds hanging around may not be causing too much of an issue.
However if the grasses dies off, maybe with hot dry winds or just lack of rain, when it rains again the weeds are the first to grow back, taking up space so it is harder for the grass to grow again.
In the same way your beneficial gut bacteria can take a battering from antibiotics, what you eat and much more. Then opportunistic species thrive, which may not be the best types of bacteria to support your health.
The good news is that you can restore your gut microbiome to a better balance (and without harsh weedkillers!) by feeding up the ‘good guys’, which can lead to reduced symptoms and better health outcomes.

The bustling summer season has transitioned to cooler Autumn nights, and with that comes a time for self-reflection.I fi...
10/05/2026

The bustling summer season has transitioned to cooler Autumn nights, and with that comes a time for self-reflection.

I find that for many of my clients they spend less time thinking about their symptoms so they have more space to think about the bigger picture - what is the next step on my health journey?

Take a moment to consider if any of these are relevant for you right now:

what food challenges should I be doing so I understand my food triggers?
what steps can I take to increase my tolerance of my trigger foods?
what can I do to improve my microbiome?
Ding, ding ding! If any of these questions ring true for you please connect with a free 15min Discovery Session to have a chat about what directions are best for you right now.

If you have switched to lactose-free foods and still have symptoms, it is more than likely that you have an issue with s...
07/05/2026

If you have switched to lactose-free foods and still have symptoms, it is more than likely that you have an issue with something else in the dairy that is triggering your symptoms. The most common reason for this is Dairy Protein Intolerance.

The reasons I would suspect dairy protein is the culprit for your symptoms is
• You still have symptoms when you eat Lactose-free dairy
• You experience other symptoms (not just gut symptoms) from dairy including
o Rash, Eczema
o Migraine, headaches
o Brain fog
o Muscle or Joint pain
o Increased congestion eg cough, runny nose, phlegm in your throat
o Fatigue, lethargy, low energy
o Acne
o Vomiting
• You had ‘Lactose Intolerance’ as a baby (in reality, Lactose Intolerance in babies is rare and usually short-lived after a virus, so you more than likely had dairy protein intolerance)
Taking Lactase enzymes won’t help you if you have dairy protein intolerance.
But, a word of caution if you suspect dairy protein may be an issue for you – taking a whole entire food group out of your diet is not something that should be taken lightly as it can influence your nutritional intake, so should only be considered longterm if you know that it doesn’t agree with you. And don’t forget to check that you are getting in your nutrients elsewhere!
You can read more about lactose vs dairy protein intolerance on my blog – click the link in my bio for details.

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