70% Did you know % of the UK population suffer from IBS. are women. Adding up to 13 million individuals having stomach problems

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Prudence Nelson
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2 Did you know % of the UK population suffer from IBS 70% are women Adding up to 13 million individuals having stomach problems That is one in six :( : : : : :

3 Sensitive stomach Bloated stomach Upset stomach Irritable colon Spastic bowel IBS is a harmless but unpleasant disease affecting the quality of life. Too many have IBS without knowing! And those who do, are unaware they can get help.

4 A feeling you haven t fully emptied your bowels after going to the toilet Diarrhoea Abdominal pain 7 common IBS symptoms Constipation Excessive wind Bloatedness Mixed bowel habits

5 5myths about IBS 1. It s all in your head 2. There is nothing you can do 3. Remove what makes you feel bad 4. Eat more fibre 5. Don t eat gluten

6 These are the facts IBS is NOT something in your head! However, there is a close connection between the brain and the gut. An upset stomach causes stress and stress can create an upset stomach. By starting at one end i.e. the diet the symptoms are reduced and the overall stress decreases. There are things you can do! The low FODMAP diet helps 75% of IBS sufferers. Some individuals also find that medication or cognitive behavioural theraphy or hypnosis helps. Don t remove what gives you symptoms! As it is not what you last ate that is causing you problems, you need to keep track of your meals over time and then remove what is REALLY causing you trouble. Eat more fibre! But choose the right ones. Oats, root vegetables, seeds and berries are good for you! Gluten is NOT the problem! It is the fibres in the outer shell causing the IBS symptoms such as bloating, not the gluten. Try spelt which is kinder to your belly.

7 THIS IS HOW THE DIGESTIVE SYSTEM WORKS the liver the colon the rectum the esophagus the stomach the small intestine It s all happening in the colon when you have IBS.

8 It is common and also normal to go to the toilet three times a day but just as common to go three times a week.

9 TOP TIPS FOR A... Quick belly Reduce your intake of coffee. Avoid chewing gums, sweets or throat soothers containing sweetners. Eat little and often, slowly. S l o w belly Have the right posture when sitting on the toilet. Use a supplement such as magnesium. Listen to the signal. When you need to go - go! Eat the right kind of fibres i.e. oats, root vegetables, seeds and berries.

10 The solution is the low diet of all IBS sufferers experience a reduction in symptoms without medication.

11 FODMAPs are carbohydrates that kick up a fuss, they ferment and cause bloating. And you ll find them in the most unexpected foods! Lactose - it can bother you even though you're not lactose intolerant. Avocado - is tasty and nutritious, but it creates wind. Bread - perhaps you think you have a reaction to gluten, but actually it is most likely the outer shells of the fibres in the cereals that cause symptoms. Onion and garlic - so tasty, but are a very common cause of symptoms. Does your belly get full of gas when you eat Apples and pears? Try banana or orange instead! Pulses - gives most of us wind, but especially you if you have IBS.

way. Your most important contribution is

12 OUR METHOD: DIET KNOWLEDGE STRESS MANAGEMENT We will guide and support you during a period of 3-6 months - step by step - giving you the best result possible for you and your belly. The programme will support you all the way. Your most important contribution is your willingness to follow through the programme. To fully succeed you need the combination of knowledge, stress management tools, diet and time.

We have helped thousands of individuals reg. Dietitian Jeanette Steijer reg.

quick solutions. However there are solutions that we know work.

13 We have helped thousands of individuals reg. Dietitian Jeanette Steijer reg. Dietitian Sofia Antonsson Belly trouble can be an explosive matter And we know how bad it can be. That is why it is so important for us not to make any claims that there are quick solutions. However there are solutions that we know work. For us, the most important task is to help you experience less symptoms and less trouble with your belly. Let us help you! 85% experience less symptoms

14 2 Eat slowly and chew properly. 1 Eat according to the low FODMAP diet. 3 6 tips for a better gut feeling Eat smaller portions often rather than a few big meals. 4 Drink 30 minutes prior to a meal or 6 Reduce stress by 1,5 hours after. breathing correctly, all the way down in 5 Avoid cold foods and drinks. your belly. Try to eat hot meals and drink hot drinks or at room temperature.

15 Let us help you now... 1 Visit bellybalance.co.uk 2 Sign up and receive facts and tools instantly 3 Complete the programme and notice the difference! step by step towards a happier belly! bellybalance.co.uk

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