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Speaker 1: Do you have ongoing issue with your tummy and digestion?

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Speaker 1: Do you know that you react badly to some foods

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Speaker 1: but just really don't know why. In today's midweek motivational

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Speaker 1: episode of The Nutrition Couch, Leanne shares a digestive health

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Speaker 1: case study which is an example of a common tummy

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Speaker 1: complaint we hear from clients regularly. Hi, I'm Susie Burrell

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Speaker 1: and Emily Andne what and each week we bring you

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Speaker 1: The Nutrition Couch, the bi weekly podcast that keeps you

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Speaker 1: up to date on everything you need to know in

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Speaker 1: the world of nutrition as well as gut health. Our

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Speaker 1: weekly product review is on a fab calorie controlled frozen

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Speaker 1: meal that we've founded audi and love, and we have

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Speaker 1: been very busy cooking up some warming winter breakfast that

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Speaker 1: you are also going to love. So for those of

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Speaker 1: you who weren't familiar, Leanne is actually our digestive health

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Speaker 1: specialist and for a number of years early in her

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Speaker 1: career she actually worked at a tertiary level at a

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Speaker 1: hospital in Brisbane, concentrating on digestive issues and complaints. So

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Speaker 1: we thought it was time to bring in some of

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Speaker 1: that expertise because we know we've got a lot of

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Speaker 1: people listening who have some irritable bow like symptoms.

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Speaker 2: Yep, definitely. So I worked as a senior guestorontrology dietitian

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Speaker 2: at one of these smaller Brisbane based hospitals here. I

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Speaker 2: really really enjoyed my time there. So that's why my

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Speaker 2: primary focus is when I work with my ladies, it's

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Speaker 2: around fat loss. It's around that emotional and behaviors behind eating,

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Speaker 2: but also really around digestive health and hormones as well,

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Speaker 2: which I really really love. And what I do find

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Speaker 2: is that the predominant bulk of my clients with IBS,

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Speaker 2: so either that one spectrum where they're more that diarrhea

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Speaker 2: or the other spectrum where they're more that kind of

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Speaker 2: constipating and that sluggish and that bloated. So today I

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Speaker 2: wanted to talk through a very quick case study with

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Speaker 2: a client of mine who was more of that constipation

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Speaker 2: predominant type IBF. So she was full sluggish, bloated, really like,

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Speaker 2: didn't go very regularly and had what we term that

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Speaker 2: incomplete evacuation. Right, So when you're going to the bathroom

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Speaker 2: to have a bow motion, you might have a small

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Speaker 2: bower motion, but you never completely feel like you've fully evacuated,

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Speaker 2: but try as hard as you could. She could never

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Speaker 2: really clear out or have a about emotion like she

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Speaker 2: would describe. So within a couple of weeks we saw

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Speaker 2: some really really great benefits. But what I really saw

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Speaker 2: from her Susie. So she worked with a dietitian, and

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Speaker 2: this is where choosing a dietitian who specializes in the

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Speaker 2: field that you're after is really important. She just went,

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Speaker 2: you know, to her doctor, who said, you know, you

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Speaker 2: did a couple of blood tests, you've got ibs. You

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Speaker 2: know it's related to constellation. Go see a dietitian. She

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Speaker 2: went and saw the one attached to the GP clinic

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Speaker 2: that she was at. Didn't get very far because they

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Speaker 2: were like, look, just increase the fiber when your diet

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Speaker 2: and you'll be mu lot better. So when she came

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Speaker 2: through me, what she was doing was using a lot

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Speaker 2: of like high fiber type cereal and protein bar products.

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Speaker 2: So she's choosing these high fiber cereals that had upwards

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Speaker 2: of ten fifteen grams of fiber in there, and when

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Speaker 2: I look at them, it's not the type of fiber

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Speaker 2: that we really want to prioritize too much for constipation. Like,

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Speaker 2: it's a lot of like added prebodic type fiber. It's

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Speaker 2: the big one being inulin. A lot of these products

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Speaker 2: and same with these protein in these snackbar She's chowing

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Speaker 2: down on these as snacks and a lot of them

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Speaker 2: have twelve to fifty dean grams of probotic type fiber

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Speaker 2: in there. And what was happening is it was actually

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Speaker 2: making her gas and her bloating a lot worse because

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Speaker 2: she was quite sensitive to them, and I myself are

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Speaker 2: very sensitive to innuline as well. It's a lovely probotic fiber.

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Speaker 2: What it does is it helps to feed the good

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Speaker 2: bacteria in your gut. So from a gut health perspective,

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Speaker 2: probotics are wonderful. We love them. But in sensitive people,

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Speaker 2: a lot of people, myself included, can't tolerate inuline, particularly

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Speaker 2: at those really high levels.

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Speaker 1: So what we did is we.

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Speaker 2: Took out a lot of the processed foods that were

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Speaker 2: high in fiber. We added in a lot more of

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Speaker 2: the whole grain type foods. Now, when you're increasing fiber

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Speaker 2: in the diet, for one, you have to do it slowly,

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Speaker 2: and two you have to do it with a lot

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Speaker 2: of water. If you do it too quickly and you

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Speaker 2: don't add the water or the hydration component to match it,

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Speaker 2: you can actually make things ten times worse Susie, which

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Speaker 2: is not fun for anybody. So we went very slowly.

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Speaker 2: We increased fibers slowly in the diet over the course

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Speaker 2: of six to eight weeks. We made sure that her

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Speaker 2: hydration was on point as well. And another really important

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Speaker 2: strategy for constipation management is really making sure that you're

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Speaker 2: moving so it doesn't have to be like an hour

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Speaker 2: and a half session in the gym every day. It

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Speaker 2: can simply be ten to fifteen minutes of walking. So

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Speaker 2: what she'd do, she'd get up, she'd have a cup

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Speaker 2: of coffee, she'd go for about a ten to fifteen

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Speaker 2: minute wander down the road, around the block, whatever it was,

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Speaker 2: and then she'd come back and we'd focus on a

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Speaker 2: higher fiber breakfast option to really get the boughs going,

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Speaker 2: because the bowels really work well with fluid, fiber and

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Speaker 2: physical activity. The three f's I used to call them,

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Speaker 2: not that physical activity is an f the P but

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Speaker 2: the drill, the fluid, the fiber, and the physical activity.

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Speaker 2: It's my sort of trio for constipation management. So we

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Speaker 2: gave her things for breakfast, you know, like rolloats. We

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Speaker 2: added in nuts and seeds, We added in things like

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Speaker 2: cheer puddings, even smoothies. We could add in a lot

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Speaker 2: of fruits and vegetables to them as well, and then

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Speaker 2: lunches and dinners were really based on you know, whole grains.

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Speaker 2: We really prioritize things like legumes, but again being a

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Speaker 2: sensitive tummy, we did that very slowly. If you're not

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Speaker 2: someone that is used to eating a lot of beans

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Speaker 2: and legumes and you just dump whole lot into your

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Speaker 2: diet quickly, I can pretty much guarantee you that your

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Speaker 2: gas is going to be horrendous. So you need to

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Speaker 2: do things very slowly. When we're working with a lot

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Speaker 2: of fiber, and really what she noticed one of the

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Speaker 2: first things was we really focus on a lot of

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Speaker 2: the soluble fibers of that gentle bulking type fiber to

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Speaker 2: really help to give her a complete stool. So what

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Speaker 2: we really did was we change the consistency of the stool.

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Speaker 2: Long term, we got things a lot more regular. And

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Speaker 2: what I find with a lot of the bloating and

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Speaker 2: the gas complaints with a lot of my clients Suzy,

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Speaker 2: is that a lot of that goes away if you

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Speaker 2: can fix the constipation, if you can get the boughs

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Speaker 2: ticking over regularly, you don't get as much of that

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Speaker 2: build up or that blockage. So a lot of the

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Speaker 2: gas and the bloating goes away with it because things

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Speaker 2: are actually moving through properly. So it's really just a

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Speaker 2: focus on more whole foods versus these processed type, high

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Speaker 2: fiber foods. It was really eating regularly as well. She

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Speaker 2: tended to just have a couple of coffees in the

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Speaker 2: morning on this really high fiber cereal kind of skip

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Speaker 2: lunch or eat on the run, snack, snack, snack, and

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Speaker 2: then have So what we did is we got her

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Speaker 2: eating regularly, but not constantly snacking and grazing. So I

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Speaker 2: wanted three good quality meals in a day and snacks

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Speaker 2: only if she was hungry, and she didn't do a

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Speaker 2: ton of activity, so we actually didn't really need a

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Speaker 2: lot of snacks, which worked well from a fat loss perspective.

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Speaker 2: She got some great fat loss results as well. But

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Speaker 2: with the snacking, I find that your gut actually needs rest,

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Speaker 2: it needs time to digest the food, and it does

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Speaker 2: well with periods of rest. So I don't like my

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Speaker 2: ladies when we're working on digestion and hormones to be

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Speaker 2: constantly snacky and grazing throughout the day. So that was

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Speaker 2: another thing we did that really improved her digestion overall.

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Speaker 2: So really does that focus on a little bit of

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Speaker 2: extra movement, whole food focus, more fluid, more fiber, but

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Speaker 2: slowly and not getting too much in from like a

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Speaker 2: more like an artificial fiber type perspective. Really working with

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Speaker 2: more of a whole food base as well, and cutting

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Speaker 2: out the grazing and going towards more balanced meals every day. Really,

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Speaker 2: the constipation was a thing of the past. The bower

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Speaker 2: movements are very regular. She was no longer experiencing that

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Speaker 2: complete evacuation type feeling, and a lot of the gas

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Speaker 2: and bloating was very very manageable. I mean some gas

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Speaker 2: and bloating is normal. That's a part of being a human.

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Speaker 2: Particularly for females around their cycle, you really feel a

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Speaker 2: little bit more gassy and bloated. A lot of ladies

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Speaker 2: do report that they have a little bit looser stools

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Speaker 2: just because of the big hormone drop around that time

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Speaker 2: of the month. That's all a little bit normal, but

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Speaker 2: you know, Herseel's quite abnormal. It was there on a

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Speaker 2: regular basis. It was causing her significant pain and issues

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Speaker 2: just with the daily quality of life as well. So

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Speaker 2: we really had some great results just from those kind

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Speaker 2: of simple strategies that we worked. And over the period

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Speaker 2: of kind of a couple of weeks to a month.

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Speaker 1: Or so, we get so many questions about digestive health.

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Speaker 1: And I think modern life, low fiber diet, stress, too

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Speaker 1: much coffee. You know, if you think about it, they

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Speaker 1: all contribute to some discomfort in the digestive system. And

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Speaker 1: over time we change the diets to suit it, or

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Speaker 1: we eat poor more poorly, or all those things. You

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Speaker 1: understand why. And certainly if you're a sensitive person, one

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Speaker 1: of the first places you'll feel it is in your

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Speaker 1: digestive system. So very good practical tips land all right, Well,

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Speaker 1: changing tone a little bit. When we find a product

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Speaker 1: in the supermarket that has outstanding nutritionals, we get excited

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Speaker 1: and we'll send each other the nutritional panel. And that

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Speaker 1: was exactly what happened this week when Leanne sent me

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Speaker 1: one of the Audi Thi range of frozen meals. Now

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Speaker 1: Audi have got several different frozen meal varieties there. They've

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Speaker 1: got kind of the cheap versions, which is like the Lasagnas,

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Speaker 1: and then kind of the meat and veggie mixes, which

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Speaker 1: are a lot are actually pretty good. Then they've got

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Speaker 1: kind of their SuperNature style whole food based meals which

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Speaker 1: might have rice past their sort of energy with some

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Speaker 1: sort of medium nutritionally.

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Speaker 2: The a bit low in protein.

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Speaker 1: Those ones, Yeah, they tend to be higher card, more

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Speaker 1: whole grain, low calorie, but it's kind of marketed as

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Speaker 1: they're more boutique nutritionally dense range. But then they've got

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Speaker 1: this amazing new range that has been there probably for

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Speaker 1: the past maybe a year or so, and it's called

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Speaker 1: the it's sort of got audi fit and they're in

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Speaker 1: a black box. They're at a higher price point, but

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Speaker 1: I want to say it's not too high. I want

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Speaker 1: to say it's like six dollars fifty. It's certainly not

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Speaker 1: as high as a premium frozen meal in supermarket, which

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Speaker 1: can be up to sort of eight ten dollars. I

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Speaker 1: couldn't tell you the exact price, but I think it's

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Speaker 1: about six fifty. We'll have a quick google now and

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Speaker 1: see if we can find that now, there's all different ones.

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Speaker 1: There's a few that are there at the moment as

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Speaker 1: a special release. Like there's a burrito bowl I bought

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Speaker 1: for Chris actually, which had quite nice nutritionals. But the

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Speaker 1: one we love is the mash pee and chicken one,

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Speaker 1: and it's got three hundred and eighty calories. It's got

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Speaker 1: a massive thirty grams of protein, which is so high

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Speaker 1: for a frozen meal. It's got almost twenty grams of fat,

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Speaker 1: but it's three hundred thirty grams, which is quite heavy,

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Speaker 1: and it's still not a high fat food. It's only

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Speaker 1: six per hundred grams, so still pretty reasonable for a meal.

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Speaker 1: The saturated fat's not as low as we would like.

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Speaker 1: It's actually twelve point five per serve or three point eight.

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Speaker 1: I'm just looking where that's coming from, a bit of

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Speaker 1: the milk going through it. And it's got only sixteen

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Speaker 1: point five grams of carbohydrates, so less than two slices

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Speaker 1: of bread, ten grams of sugars, which is not low

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Speaker 1: but not overly high, a massive almost eight grams of fiber,

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Speaker 1: and then it's got one thousand and sixty milligrams of

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Speaker 1: cert in, which, if we're honest, is a little bit

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Speaker 1: on the high side. But the reason is, as Leanne

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Speaker 1: just pointed out to me, it's fifty percent p mash,

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Speaker 1: so it's got a really high veggie base, and then

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Speaker 1: it's got it must have a massive amount of chicken. Yeah,

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Speaker 1: twenty four percent chicken to give thirty grams of protein.

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Speaker 1: And then it's got some other veggies in it, some tomatoes,

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Speaker 1: bits and pieces. But I really can't fault it for

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Speaker 1: the price point, the calories, the protein that you're getting

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Speaker 1: thirty grams, you're hard pushed to find that for a

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Speaker 1: meal that's less than ten or twelve dollars in the supermarkets.

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Speaker 1: It's really good. So it's a big thumbs up from us.

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Speaker 1: And I'm actually also going to share the nutritionals on

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Speaker 1: that Mexican bowl because they're really strong as well. This

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Speaker 1: is a special release one. But just did you do

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Speaker 1: quick search the price?

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Speaker 2: Yeah, I've just looked up the lemon pepper chicken. So

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Speaker 2: they're called the Health and Vitality Fit range at ALDI.

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Speaker 2: They retail for about six the article I found say

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Speaker 2: six dollars forty nine with six fifty. But the annoying

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Speaker 2: thing with Aldi is they're not really online, so it

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Speaker 2: may or may not be a little bit different. I

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Speaker 2: don't know how old this article is, but I think

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Speaker 2: about six to fifty from memory. That does sound right,

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Speaker 2: and you just hit it up. It's a one surf

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Speaker 2: like you know, for basically four hundred calories and thirty

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Speaker 2: grams of protein. Like if you want out and bought

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Speaker 2: chicken breast yourself, you'd be paying at least six dollars,

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Speaker 2: and that's without any of the vegetables. So, yes, it's

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Speaker 2: a longer ingredient list, but it's pretty clean, and it's

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Speaker 2: fifty percent piece as well, which is you know, you're

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Speaker 2: getting in some veggie bulk, you're getting in some fiber

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Speaker 2: like dietary fiber seven point nine grams, only eight gram

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Speaker 2: of dietary fiber, and that meal, which is amazing and

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Speaker 2: really well carb controlled, like people might say, oh it's

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Speaker 2: all peas, it's all carbs. Pieas have significantly less starches

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Speaker 2: than you know, other types of carbohydrates. If you're walking

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Speaker 2: this with rice or pass so the carbohydrate content would

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Speaker 2: be far higher. So you know, that's a standard serving

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Speaker 2: of carbohydrates. If you're intel resistant, you've got diabetes, that's

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Speaker 2: a wonderful product, you know, sixteen point five grams of

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Speaker 2: carbs with thirty grams of protein to buffer that out,

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Speaker 2: and nearly twenty grams of fat. You're really doing a good,

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Speaker 2: you know, service to your sugar levels. This is it's

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Speaker 2: a good quality meal. You can always add some extra

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Speaker 2: vegetables in there as you're heating it up as well.

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Speaker 2: It's very affordable. It gets a thumbs up from me.

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Speaker 2: I haven't tried it, but I must say the picture

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Speaker 2: looks pretty tasty.

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Speaker 1: Off for a lunch for six fifty. For thirty grams

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Speaker 1: of protein, you can't go wrong. Now, the other one

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Speaker 1: they've got is the beef burrito bowl, and so this

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Speaker 1: one has got brown rice. So it's got twenty one

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Speaker 1: grams of protein, forty seven grams of carb, twenty six

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Speaker 1: grams of fat, and five forty one calorie. So it's

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Speaker 1: a bit more energy dense. So that's better for someone

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Speaker 1: who's sort of exercising a male Versus that thit lemon

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Speaker 1: and pepper chicken, which is really good for women. The

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Speaker 1: lighter carb load. But yeah, for six point fifty, you

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Speaker 1: can not go wrong. You are hard pushed to find

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Speaker 1: any foods like that, So yeah, big thumbs up from us.

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Speaker 1: We are big fans, all right. Well to wrap us

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Speaker 1: up today, we know you love our recipes. And when

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Speaker 1: we're naughty and don't put them up straight away, over

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Speaker 1: and gets very upset. That's usually because we haven't been

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Speaker 1: that organized and we're going to try and be better.

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Speaker 1: But the one we've got today is crispy egg cups.

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Speaker 1: Is a breakfast option. You could actually also do them

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Speaker 1: as a lunch because I've got a lot of clients

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Speaker 1: saying to me, they're bored of breakfast cereal, they're bored

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Speaker 1: of eggs. So you're gonna like this. This is just

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Speaker 1: a muff and tray recipe. Now you make it with

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Speaker 1: one toon wrappers. Now you find those in the fridge

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Speaker 1: section of supermarkets. Just for a little crispy bass that's

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Speaker 1: reasonably carb controlled and it's a mixture of feta. We've

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Speaker 1: done some lean ham, but you could also do smoke salmon,

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Speaker 1: six eggs, spring onions, and you basically in the other

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Speaker 1: pop the little one tongue cases in the muffin. Try

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Speaker 1: add a little bit of fetter, a little bit of

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Speaker 1: ham or smoked salmon, your eggs, some spring onion and

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Speaker 1: pepper and bake them for fifteen twenty minutes and you've

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Speaker 1: got this delicious, tasty, little crunchy egg cup that you

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Speaker 1: can have as a warm breakfast on the go. If

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Speaker 1: you had one or two of those with a coffee,

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Speaker 1: it would be a tasty, delicious breakfast. And just to

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Speaker 1: mix it up a little bit and do something different

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Speaker 1: so I know people get bored, and yeah, you could

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Speaker 1: use parmesan in it. People who have made it this

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Speaker 1: week have really enjoyed it, so that might give you

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Speaker 1: a little bit of brecky inspiration.

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Speaker 2: Yeah, I love using egg and breakfast. I was talking

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Speaker 2: to a client today and they're not planning on having

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Speaker 2: a baby in the next sort of year or so,

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Speaker 2: which is like, what are some of the key nutrients

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Speaker 2: that I should add in. I was saying, Look, eggs

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Speaker 2: are really underrated, like the colon and eggs are really

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Speaker 2: really important for things like fertility. So I'm a big

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Speaker 2: fan of having eggs a couple of times a week,

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Speaker 2: particularly if your goal is you know, a pregnancy or

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Speaker 2: fertility or something like that. I really think they're a

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Speaker 2: really underrated food and they're very affordable as well from

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Speaker 2: a protein perspective, and they're very filling you know, the

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Speaker 2: protein and the fat content and eggs is wonderful, so

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Speaker 2: I'm a fan. I use them a couple of times

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Speaker 2: a week, and you know, if you're getting a bit

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Speaker 2: bored of just the standard eggs on toast, definitely give

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Speaker 2: Susie's recipe a world that sounds delicious. I think I

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Speaker 2: might try that.

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Speaker 1: And it's easy and just a bit different. So yeah,

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Speaker 1: we'll pop that up on our Instagram if you are

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Speaker 1: keen to give it a go, and feel free to

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Speaker 1: post and tag us at the Nutrition Couch on Instagram. Well,

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Speaker 1: that brings us to end of the Nutrition Couch Podcast

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Speaker 1: for another midweek Motivational Wednesday. Please keep telling your friends

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Speaker 1: about us so we can continue to grow, and we

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Speaker 1: look forward to seeing you on Sunday for our weekly

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Speaker 1: episode drop. Thanks for listening.

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Speaker 2: Cay to you guys next week