https://www.thedigitaldietitian.co.uk/

Alex Jagiello - IBS Dietitian, 128 City Road, London (2026)

18/06/2026

Save this if you want an easy low FODMAP breakfast idea 🩷

A breakfast bowl can be a simple way to keep mornings practical while still giving you a bit of variety. Using a clear structure can help: choose a base, add a creamy protein, then finish with fruit, crunch and flavour.

Here are 4 easy bowl ideas from this infographic:

Strawberry Vanilla Crunch:
25–30 g rice puffs + 170 g lactose-free Greek yoghurt + 65 g strawberries + 15 g crushed walnuts + a dash of vanilla extract.

Kiwi Chia Bowl:
2 tbsp chia seeds + 150 ml lactose-free milk + 2 small kiwi fruits + 1 tbsp pumpkin and h**p seeds in total + lemon zest.

Banana Cinnamon Oats:
40 g rolled oats + 150 ml lactose-free milk + ½ firm banana + 1 tbsp crunchy peanut butter + cinnamon.

Blueberry Coconut Quinoa Bowl:
40 g quinoa flakes + 100 g lactose-free skyr + 40 g blueberries + 1 tbsp toasted coconut flakes + 1 tsp maple syrup.

A few notes:
Check labels on yoghurts, milk, rice puffs, peanut butter and flavourings, as some products may contain inulin, chicory root fibre, honey, apple fibre or polyols. Portion guidance can change, so it is worth checking the Monash University FODMAP app or FODMAP Friendly app for the most up-to-date information. Individual tolerance still matters, especially with oats, seeds, nuts, and coconut.

Save this for later and send it to someone who may need these ideas.

low FODMAP breakfast ideas, IBS breakfast ideas, low FODMAP breakfast bowl, easy low FODMAP breakfast, low FODMAP oats, low FODMAP yoghurt bowl, IBS dietitian UK, gut health dietitian

17/06/2026

Abdominal pain can sometimes offer clues about what may be going on underneath the surface.

For example, pain in the right upper abdomen may be associated with the gallbladder, while pain in the lower right abdomen can occasionally point towards the appendix or terminal ileum. But location is only one piece of the puzzle.

The timing of pain, what it feels like, whether it changes after eating or opening your bowels, and any associated symptoms can all help build a clearer picture.

IBS can certainly cause abdominal pain, but it’s important not to assume that all abdominal pain is IBS.

If your symptoms feel confusing or you’re struggling to connect the dots, a personalised approach can help uncover patterns that generic advice often misses.

Book a FREE 30-minute IBS Clarity Call.

Comment CALL, and I’ll send you the booking link.

abdominal pain, stomach pain, IBS dietitian, gut health

12/06/2026

Save this if you want a few low FODMAP sweet ideas that still feel genuinely enjoyable.

Sweet options can sometimes feel harder to navigate when you are trying to keep things IBS-aware. I wanted these dessert pots to feel simple, practical, and actually tasty, with combinations that make sense together rather than just a list of ingredients that happen to be low-FODMAP.

Here are the 4 pots from the infographic:

Berry Cheesecake Oats:
Overnight oats made with 40 g rolled oats, 80 ml lactose-free milk and 2 tbsp lactose-free yoghurt, topped with strawberries, crushed walnuts, vanilla and a little maple syrup.

Lemon Blueberry Chia:
Chia pudding made with 2 tbsp chia seeds and 120 ml lactose-free milk, topped with blueberries, pumpkin seeds, lemon zest and a few extra blueberries.

Chocolate PB Pot:
170 g lactose-free skyr mixed with 1 tbsp smooth peanut butter, topped with firm banana, cacao nibs, cocoa powder and cinnamon.

Kiwi Coconut Yoghurt:
125 g unsweetened coconut yoghurt alternative topped with kiwi, toasted coconut flakes, lime zest and a sprinkle of chia seeds.

A few notes:
Please check the labels on coconut yoghurt alternatives, lactose-free dairy products, flavoured yoghurts, and peanut butter, as some versions may contain inulin, chicory root fibre, honey, apple fibre, or polyols. Portion guidance can change, so it is worth checking the Monash University FODMAP app or FODMAP Friendly app for the most up-to-date information. Your own tolerance still matters, especially with coconut-based products, oats, seeds, and bananas.

Save this for later and send it to someone who may need these ideas.

low FODMAP dessert ideas, low FODMAP dessert pot, IBS dessert ideas, low FODMAP sweet snacks, overnight oats IBS, chia pudding IBS, gut health dietitian, IBS dietitian UK

26/05/2026

Some IBS plans make sense on paper.

Then real life happens.

Your day gets busy.
Your appetite disappears.
You forget to track symptoms.
Lunch gets pushed back.
By the evening, you are overhungry, underprepared, and wondering why your gut feels unpredictable again.

This can be especially relevant when ADHD is part of the picture.

A lot of IBS advice assumes you have the same capacity every day to plan ahead, prep food, notice hunger, pause mid-task, eat before you are starving, track symptoms, and repeat the same routine long enough to learn from it.

That is a lot to ask from your executive function.

And if you take stimulant medication and your appetite drops, meal timing can become even harder to protect.

This is why your gut may be responding to the pattern across the day:

longer gaps without food,
eating quickly once you are very hungry,
larger meals later in the day,
more grazing,
or routines changing so often that it becomes hard to spot what is actually helping.

Before making the food rules stricter, it can be more useful to ask:

Is this plan repeatable on a normal, messy day?

A useful IBS plan needs to work when your day is busy, your energy is low, and your brain does not want another complicated system to manage.

Start with one small anchor:

one breakfast you know you can eat,
one backup lunch,
one snack for low-appetite days,
one visible reminder,
or one very simple 3-day tracker.

Small systems are easier to repeat.
And repeated patterns are easier to understand.

Please get personalised support if appetite loss is affecting your intake or weight, you feel dizzy or under-fuelled, food rules are becoming more restrictive, symptoms wake you at night, or you have bleeding, persistent diarrhoea, or unexplained weight loss.

For practical IBS education and support that works in real life, comment COMMUNITY, and I’ll send you the link to The IBS Support Cycle. 🩷

IBS and ADHD, ADHD and IBS, IBS meal timing, executive function and eating, ADHD meal planning, IBS support, IBS symptom tracking, IBS food triggers, IBS bloating, IBS urgency, IBS dietitian UK, gut health dietitian, The IBS Support Cycle, The Digital Dietitian

25/05/2026

Save this if you want a simple, low FODMAP breakfast bowl idea 💗

Breakfast bowls can be a practical option when you want something filling, gentle and easy to adjust. The key is to keep portions realistic, choose suitable fruit, and use lactose-free dairy or another low-FODMAP option if milk or yoghurt tends to trigger symptoms.

Try one of these combinations:

1. Berry Cream Bowl:
Rolled oats, 40 g
Lactose-free Greek yoghurt, 170 g
Blueberries, 40 g
Pumpkin seeds, 2 tbsp
Maple syrup, 1 tsp

2. Kiwi Crunch Bowl:
Quinoa flakes, 40 g
Lactose-free milk, 125 ml
Kiwi, 1 medium
Walnuts, 30 g
Cinnamon

3. Cinnamon Banana-Style Bowl:
Rolled oats, 40 g
Lactose-free Greek yoghurt, 170 g
Strawberries, 65 g
Chia seeds, 1 tbsp
Vanilla extract

4. Cocoa Strawberry Bowl:
Buckwheat flakes, 40 g
Lactose-free milk, 125 ml
Strawberries, 65 g
Peanut butter, 1 tbsp
Cocoa powder, 1 tsp

A few notes:
Check labels on oat flakes, quinoa flakes, buckwheat flakes, yoghurt alternatives, flavoured yoghurts and plant milks for added inulin, chicory root fibre, honey, apple fibre, pear juice, high-FODMAP sweeteners or polyols.

Low-FODMAP portion guidance can change, and your own tolerance still matters, so use the Monash University FODMAP app or the FODMAP Friendly app for the latest serving guidance.

Save this for later and send it to someone who may need these ideas.

low FODMAP breakfast, IBS breakfast ideas, low FODMAP oat bowl, low FODMAP porridge, IBS dietitian, gut health dietitian, low FODMAP UK, bloat-friendly breakfast, lactose-free breakfast, low FODMAP meal ideas

24/05/2026

Have you ever wondered whether your IBS is a “microbiome problem”?

Maybe you’ve tried probiotics, cut out foods, searched for gut resets, or come across FMT (faecal microbiota transplantation), and thought:

Could this be the thing that finally helps?

FMT is being studied for IBS because the gut microbiome may play a role in symptoms like:

• bloating
• pain
• constipation
• diarrhoea
• urgency
• symptoms after gut infections

But the research is still mixed.

Some studies suggest benefit in selected groups. Other studies show little or no clear improvement.

And because research trials use different donors, doses, delivery methods, IBS subtypes and outcome measures, it is hard to give one simple answer.

So what does this mean for you?

FMT is an interesting area of IBS research, but it is not routine first-line IBS care.

And please do not try anything DIY. FMT needs proper donor screening, laboratory processing and medical supervision.

If your symptoms still feel confusing, the most useful next step is usually understanding your own pattern more clearly:

• What are your main symptoms?
• What is your stool pattern doing?
• Could constipation, gut sensitivity, motility, food fermentation, stress or sleep be involved?
• Have your dietary changes been structured properly?
• Are you restricting more foods without getting clearer answers?

If you feel like you keep collecting gut-health advice but still do not know what applies to you, a personalised assessment can help you make sense of it.

Comment CLARITY, and I’ll send you the link to book a FREE IBS Clarity Call 📞

IBS, stool transplant IBS, FMT IBS, faecal microbiota transplantation, gut microbiome, IBS bloating, IBS constipation, IBS diarrhoea, IBS dietitian, gut health dietitian, IBS treatment, microbiome research, gut-brain axis, low FODMAP diet

22/05/2026

Needing the toilet straight after eating can feel so confusing.

It is easy to assume the meal has gone straight through you, or that you have reacted badly to that specific food.

But in many cases, the timing is more about the gastrocolic reflex - a normal signal between the stomach and bowel that can feel much stronger when you have IBS.

Food enters the stomach → the bowel gets a “make space” signal → the colon starts moving.

If your gut is sensitive, your stool is already loose, the meal is large or rich, or you have not fully emptied earlier in the day, that signal can feel urgent very quickly.

This is why tracking only “what did I eat?” can sometimes keep you stuck.

A more useful question is:

What was the whole bowel pattern around that meal?

For example:
Was it after breakfast?
Was the meal bigger than usual?
Was it higher in fat?
Did you eat quickly?
Was the stool loose or incomplete?
Did you feel properly emptied afterwards?
Was there urgency without much stool passing?

These details help you understand whether food is the main issue, or whether motility, sensitivity, stool consistency, incomplete emptying, or another factor needs attention.

And please remember: new, worsening, persistent watery diarrhoea, bleeding, unexplained weight loss, night-time diarrhoea, fever, anaemia, or a strong family history of bowel cancer, IBD or coeliac disease should be medically reviewed.

For practical IBS support that helps you make sense of your symptoms without cutting out more and more foods, comment COMMUNITY and I’ll send you the link to The IBS Support Cycle.

IBS diarrhoea, IBS-D, post-meal urgency, bowel urgency, irritable bowel syndrome

20/05/2026

Save this if you want an easy low FODMAP pasta salad idea.

Pasta salad can work well when you want something practical, filling, and easy to prep ahead of time.

The main things to watch for are the pasta choice, realistic portions, and extra ingredients hidden in dressings or packaged products.

Here are 4 combinations you could try:

Lemon Chicken:
Gluten-free fusilli, 75 g dry
Roast chicken, 90 g
Cucumber + red pepper
Lemon-herb dressing, 1 tbsp
Parmesan, 1 tbsp

Basil Mozzarella:
Gluten-free penne, 75 g dry
Mozzarella pearls, 60 g
Baby spinach + cherry tomatoes, around 75 g total
Basil-lemon dressing, 1 tbsp
Pumpkin seeds, 1 tbsp

Tuna Crunch:
Brown rice pasta, 75 g dry
Canned tuna, 95 g drained
Cucumber + radish, around 75 to 100 g total
Chive mayo dressing, 1 tbsp
Chopped chives, 1 tbsp

Sesame Tofu:
Quinoa pasta, 75 g dry
Firm tofu, 100 g
Carrot ribbons + spinach, around 75 to 100 g total
Sesame-tamari dressing, 1 tbsp
Sesame seeds, 1 tbsp

A few notes:
Check labels on gluten-free pasta, mayonnaise and dressings for onion, garlic, inulin, chicory root fibre, honey, apple fibre or polyols.

For mozzarella pearls and any ready-made dressing, ingredients can vary by brand.

Low-FODMAP guidance can change, and tolerance varies by individual, so it is worth checking the Monash University FODMAP app or the FODMAP Friendly app for the latest portion guidance.

Save this for later and send it to someone who may need these ideas.

low FODMAP pasta salad, IBS lunch ideas, low FODMAP meal prep, low FODMAP pasta ideas, IBS dietitian, gut health dietitian, bloat-friendly lunch, low FODMAP lunch ideas, IBS food ideas, low FODMAP UK

19/05/2026

That “I’ve been, but I still don’t feel done” feeling can be surprisingly hard to explain.

Sometimes the missing piece is not just food, fibre, or stool texture.

Sometimes it is the emptying process itself.

If bowel movements often feel stuck at the exit, incomplete, drawn out, or like you need to go back again soon after, it can be worth looking beyond generic constipation advice and asking whether pelvic floor/outlet coordination could be part of the picture.

This is also why people can feel frustrated when they try all the usual things and still don’t get the relief they expected.

This carousel is general education, not a diagnosis. But it can help you spot patterns, describe symptoms more clearly, and know when it is time to ask for a deeper look.

Comment COMMUNITY, and I’ll send you the link.

straining with bowel movements, stool stuck at the exit, anorectal manometry, balloon expulsion test, IBS constipation causes, chronic constipation assessment, pelvic floor dysfunction bowel symptoms

18/05/2026

Save this if you want an easy, low FODMAP rice bowl idea 🍚

Rice bowls can work really well when you want something filling, practical and easy to repeat without making every meal feel the same.

These four combinations keep the structure simple: rice, protein, veg, sauce and a finishing topper.

Here are 4 ideas you can use:

Lemon Chicken:
Jasmine rice, 1 cup cooked
Grilled chicken, 90 g
Cucumber and carrot ribbons, 75 g
Lemon-chive yoghurt drizzle, 2 tbsp
Pumpkin seeds, 1 tbsp

Ginger Tofu:
Brown rice, 1 cup cooked
Firm tofu, 100 g
Bok choy and red pepper, 75 g
Tamari-ginger dressing, 1 tbsp
Sesame seeds, 1 tbsp

Tuna Herb:
Sushi rice, 1 cup cooked
Tinned tuna in spring water, 95 g drained
Cucumber and radish, 75 g
Mayo-herb dressing, 1 tbsp
Nori strips, 1 tbsp

Sesame Egg:
Basmati rice, 1 cup cooked
Jammy eggs, 2
Carrot and spinach, 75 g
Sesame-tamari dressing, 1 tbsp
Crushed peanuts, 2 tbsp

A few notes:
Check labels on tamari, mayo, herb dressings and any packaged yoghurt products for onion, garlic, inulin, chicory root fibre, honey, apple fibre or polyols.

Portions and tolerance can vary, so it is still worth checking the Monash University FODMAP app or FODMAP Friendly app for the latest guidance.

Save this for later and send it to someone who may need these ideas.

low FODMAP rice bowl, IBS lunch ideas, low FODMAP meal ideas, bloat-friendly lunch, IBS dietitian, gut health dietitian, low FODMAP UK, IBS food ideas, easy low FODMAP meals

Alex Jagiello - IBS Dietitian

18/06/2026

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12/06/2026

26/05/2026

25/05/2026

24/05/2026

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