Why You Have Acid Reflux (Gastro-Oesophageal Reflux Disease or GORD)

Nov 3, 2025 | Knowledge Base

Gastric reflux is linked to LOW stomach acid.  Yes, you read right.  Let me explain.  Your stomach is designed to make hydrochloric acid or HCl.  HCl does 2 things:  1. Sterilise food as it comes in, so you don’t pick up a bug and 2. Chemically break down protein into smaller fragments so the next phase of digestion can happen.  A study published in the journal of gastroenterology in 2013 [1] showed the lower (more inadequate) the stomach acid, the worse the reflux and associated discomfort.  This isn’t the only study proving the connection.  

When you eat a meal and there’s not enough acid to start breaking it down, it stays longer in your stomach.  It starts to ferment.  Gas is given off.  This increases upward pressure on a special valve called your lower oesophageal sphincter or LOS.  Your LOS is there to stop stomach contents regurgitating towards your mouth.   It should only open to allow food and fluids down after you swallow.  If this valve is really strong, stomach contents can’t regurgitate.  But if you’re not able to make enough acid in your stomach, you are not digesting nutrients needed to keep this valve strong.  Nutrients like protein, zinc and selenium.   

Diets that are too low in protein, vitamins and polyphenols (natural plant bioactives) can eventually lead to your LOS becoming weak.  Flopping open inappropriately and allowing stomach contents to leak upwards.  Causing damage to your oesophagus.  This is definitely not good news.  And that’s why your doctor will encourage you to take acid-blocking medication.  Which usually works.   The problematic issue with long-term acid-blockers is that they stop you breaking down protein and minerals.  Which you need for growth and repair.  For muscle strength.  For your immune system and your brain.   So if you resolved the causes of the reflux your need for medication could reduce, right?   

So what causes inadequate stomach acid? 
You need clean water, vitamin B12, zinc and vitamin B6 in order for your stomach to be able to make hydrochloric acid.  That’s the acid produced as you start to smell or eat a meal.  Western diets, vegetarian diets and vegan diets tend to deplete some of these nutrients.  Poorly-managed stress is another major factor in depleting this precious acid.  When you’re stressed, energy goes to getting you ready to run, fight or hide.  And away from digestion, growth and repair.        

Chronic stress also degrades the lining of your oesophagus and your stomach.  This makes them prone to further damage by your own natural acid.  Better nutrition makes you less susceptible to feeling stressed.  In my experience, clients that participate in learning how to stop their day spiralling into stress get rapid results from the nutritional changes they make.  

Hiatus hernia
Hiatus hernia is where your stomach gets pinched by your diaphragm, your breathing muscle.  This constricts your stomach, causing pressure.  Nutritional intervention aimed at strengthening the tissues in that area is powerful in helping any physical adjustment (e.g. osteopathy) to re-align the position of your stomach compared to your diaphragm.   

So when I help clients support their body’s own natural healing ability to overcome reflux the intervention is three-fold.  1. A simple exercise you can do at home in 1 minute to tighten and strengthen your lower oesophageal sphincter 2. Foods and nutrients that help your body repair the sphincter, repair any inflammation in oesophagus and stomach and 3. Simple training that helps you stop your day spiralling into stress.  Stress spirals are a major cause of overweight, another trigger for reflux because excess pressure is put on your internal organs, including your stomach.  

For most people, addressing these 3 is a game changer.  We also screen for (depending on your case history) vagus nerve dysfunction (your brain not talking to your stomach properly), SIBO (small intestinal bacterial overgrowth), food sensitivities and mineral imbalances.  And they are all fixable.  Your body is amazing.  It wants to be well.  Given the right gentle nudges, it will do the healing for you. 

Ready to take ownership of your health? 

Whatsapp 087 9816666 to book your free 15 minute zoom health strategy call. 

[1] Iwai et al. Gastric hypochlorhydria is associated with an exacerbation of dyspeptic symptoms in female patients.  J Gasteroenterol 2013.  Feb;48(2):214-21   

 

Could Coeliac or Non-Coeliac Gluten sensitivity be keeping you Sick?

Aug 1, 2025 | Knowledge Base

Gluten sensitivity can be as serious as coeliac.  It affects any part of the body but the biopsy will always be negative. 

It used to be thought that coeliac disease was primarily a disease of the small intestine. It is in fact a life-long auto-immune condition where the body attacks its own tissues if it is exposed to gliadin gluten. Joint tissue, bones, your thyroid and even your brain can be affected. Gliadin is the form of gluten found in wheat, rye, barley, spelt, triticale (and oats contaminated with any of these).

When a biopsy shows severe damage (villous atrophy) to the lining of your small intestine this confirms a medical diagnosis of coeliac disease. It often takes 40 or 50 years for this almost total destruction of the lining of the gut to take place. Until the destruction is complete, a medical diagnosis of coeliac disease will never be made.

At the 2011 US National Coeliac Symposium experts agreed that non coeliac gluten sensitivity exists and can have profound effects on all aspects of health.

When the body attacks your gut in response to eating gluten this is called coeliac disease. Where the body attacks not your gut but other tissues in response to eating gluten this is called non-coeliac gluten sensitivity.  Gluten damages the gut in everybody for several hours, making it leak.  But for coeliacs and non-coeliac gluten-sensitive folk the effects lasts up to 180 days. 

The brain seems to be particularly vulnerable [1] in coeliac disease and also in non coeliac gluten sensitivity. Most coeliacs who present with neurological symptoms of gluten sensitivity (e.g. schizophrenia, depression, epilepsy) have no digestive symptoms [2]. Most coeliacs remain undiagnosed because there are no obvious digestive problems [3] – for every symptomatic patient with coeliac disease (CD) there are eight patients with CD and no gastrointestinal symptoms [4]. Age of diagnosis is usually over 40. The incidence of diagnosed coeliac disease in Ireland is 1 in 100 – the true figure of sufferers is higher. According to the University of Chicago Celiac Disease Centre 97% of the estimated 3 million American coeliacs are undiagnosed. How much higher must be the number of people with non coeliac gluten sensitivity whose health is being destroyed by eating gluten?

A study undertaken in the USA showed that the majority of coeliac patients had visited 5 or more doctors prior to diagnosis. It had taken an average of 5 to 10 years, after initial presentation, for Coeliac disease to be diagnosed .

Your small intestine contains millions of villi. These are tiny finger-like projections that increase the surface area of the gut so nutrients can be absorbed. Think of the villi as being like the shags on a shag pile carpet. The villi are crucial for nutrient absorption and for keeping undigested food and pathogens from entering your bloodstream. The end point of coeliac disease is where the villi are totally destroyed, causing severe nutrient deficiencies and more. Remember, coeliac disease is where you see damage in the gut. Non-coeliac gluten sensitivity is where damage occurs not in the gut, but in other locations in the body as a result of eating gluten.

If you have a family history of auto-immune conditions or coeliac disease then you are much more likely to have a serious problem with gluten. 

Some health conditions occurring more frequently in coeliac patients:
  • Allergic disorders e.g. asthma, eczema
  • Auto-immune thyroiditis (Grave’s, Hashimoto’s disease)
  • Auto-immune liver disorders (e.g. hepatitis, non alcoholic fatty liver)
  • Cardiovascular disease and idiopathic cardiomyopathy
  • Chronic fatigue (often the only symptom in gluten-sensitivity)
  • Dermatitis herpetiformis
  • Epilepsy
  • Gallstones [6]
  • Haemochromatisis [7]
  • Hair loss (unexplained)
  • Inflammatory bowel disease (Crohn’s and Colitis)
  • Joint and connective tissue diseases
  • Mental health issues: anxiety, depression, Tourette’s, schizophrenia
  • Lymphoma (non-Hodgekins)
  • MS
  • Nephritis (inflammation in the kidneys)
  • Nutritional anaemias
  • Osteoporosis
  • Pancreatitis8
  • Psoriasis
  • Rheumatoid arthritis
  • Sjogrens syndrome
  • Type 1 diabetes
Autoimmune disease occurs 10 times more often in coeliacs and gluten-sensitive people than in the general public [9]

Multiple studies suggest that patients with coeliac disease should be treated, whether or not they have symptoms or associated conditions [10].

Coeliac patients who eat even small amounts of gliadin gluten destroy more and more of the small intestine. After a year on a totally gluten free diet, extensive recovery of the villi in the small intestine is usually possible. Even microscopic amounts of gluten (e.g. from toasting gluten free bread in a toaster used for wheat bread) will slow or stop the recovery process. It takes up to 6 months for the negative effects of eating gluten just once to die down.

Current Testing Gives Many False Negatives

The first 4 of these tests can confirm Coeliac Disease but not necessarily rule it out:

1. IgA anti tissue transglutaminase antibody – coeliacs will not always show a positive result though a positive result means that a patient is definitely coeliac or gluten sensitive. Coeliacs can still produce a negative result in this blood test if the damage to their villi is not yet severe [11]. Also, if the patients production of secretory IgA is low because of low immunity, the test may be negative. Doctors sometimes tell people their immune system is reacting to gluten but if the biopsy is negative they tell them to eat gluten. This is unsafe if the immune system is reacting to gluten.

2. IgA anti endomysial antibodies (antibodies against your own endomysium, the “cling film” that protects your villi and other structures throughout the body. If the villi are not severely damaged this test may show up negative even if you are coeliac. One study evaluating Endomysial antibodies showed that the sensitivity of this marker was 100% in patients with total villous atrophy, but the value plummeted to 31% in patients with coeliac disease who had partial villous atrophy [12]. Similarly to the anti tissue transglutaminase antibody test, if the patient has immune difficulties and their secretory IgA levels are low, the results will show negative for IgA anti-endomysial antibodies.

3. Intraepithelial lymphocyte count (IEL) – this should always be done as part of a small intestine biopsy. Increased intraepithelial lymphocytes predict total atrophy (destruction) of the villi13, which is the end point of coeliac disease. Intraepithelial lymphocytosis was found to be more reliable in detecting gluten sensitivity than the endoscopic appearance (biopsy) of small bowel mucosa14. This test is crucial if you are having a biopsy. However, it does not seem to be available in Irish hospitals.

4. Small intestine biopsy – this is a tiny snip of the small intestine taken during a colonoscopy while you are sedated. The sample is examined under a microscope to see if there is “total villous atrophy” (extensive damage to the villi). It’s important to remember that it may take many decades for a coeliac person to accumulate enough visible intestinal damage to warrant a positive result in biopsy.

5. Anti-gliadin antibodies – this test is desirable though not on its own diagnostic as gliadin intolerance is relatively common and does not mean the patient is necessarily coeliac (i.e. showing damage to the lining of the gut). However, a positive result can contribute to a range of health conditions, including digestive symptoms, damage to the villi and a host of autoimmune conditions. Bear in mind that the hospital tests check only antibodies to gliadin 33-mer, one of the proteins in the family of gliadin glutens. Unfortunately the standard hospital tests do not check for antibodies to other components of gliadin such as alpha gliadin 17 mer, gamma gliadin 15 mer, or glutenenin, which are markers for gluten sensitivity.

6. Genetic Testing (Laboratoire Reunis) – There is at last a non-invasive, reliable and relatively inexpensive test that can can tell you if you are genetically predisposed to be gluten sensitive or coeliac. If you carry the HLA DQ2/HLA DQ8 gene then you are genetically predisposed to coeliac disease. Actually starting to react against gluten can be triggered by a number of factors. Causes could include poor diet, vitamin D and zinc deficiency, stress, an infection, ageing, or taking medications that damage the intestines (e.g. aspirin, paracetamol, and ibuprofen). If you do not have the HLA DQ2/8 genes you cannot have CD but you CAN have non coeliac gluten sensitivity, which can be equally severe. The test, if negative, rules out CD but not non-coeliac gluten intolerance. This can be a great test for someone that does not know if they are coeliac but has been gluten-free for a long time. It’s also useful for a child with a family history of coeliac disease/autoimmune disease, to see if a gluten-free diet is critical. All people with the genes for coeliac disease should avoid gluten. All you do is provide a sample of your saliva and the laboratory does the rest. Irish/UK hospitals do not yet have this test at their disposal but it is available from myself since June 2013.

7. Array 3: Wheat/gluten proteome reactivity and autoimmunity (Cyrex Laboratories) – This is one of the latest, most sophisticated tests for gluten sensitivity and coeliac disease. Irish hospitals test your blood serum for antibodies to Gliadin 33-mer but other components of gluten can trigger equally severe harmful immune reactions in your body. These other fractions of the complex of proteins collectively known as gluten include alpha gliadin 17-mer, gamma gliadin 15-mer and glutenins. These are NEVER tested in hospitals here. Cyrex laboratories tests your blood serum sample for antibodies to 24 fractions of gluten and wheat. Antibodies that can trigger massive health problems. You may well be gluten sensitive, not reacting to gliadin 33-mer but reacting strongly to alpha gliadin 17-mer, for example. This way, the standard tests will not pick up on the problem. Since August 2014 Cyrex tests are available through myself. Simply ring me to discuss.

8. Array 4: Gluten-associated cross-reactive foods and foods sensitivity (Cyrex Laboratories) – If you already know you have a severe problem with gluten, follow a gluten-free diet and lifestyle and yet are not in great health this test is worth considering. There are a number of foods with components (proteins) that are similar to gluten. Your immune system can “mistake” them for gluten and behave as if you had eaten gluten. For example, as stated earlier on, 50% of coeliacs have a problematic immune reaction to corn. If these people eat corn, their body mounts an immune attack similar to what would happen if they ate gluten. Therefore they may not see the improvements they would like on a gluten-free diet. This gluten cross-reactivity panel is immensely valuable for people with gluten-associated health problems. If you would like to more information on this and other Cyrex tests, please don’t hesitate to give me a ring.

9. Secretory IgA (SIgA) testing (Genova Diagnostics) – this saliva test checks if your body is making enough of a very important antibody needed for respiratory and gut health. SigA is an antibody produced in large amounts in the mucous membranes of your body – lungs, mouth, throat, gut etc. Its job is to help protect you against infectious agents that you swallow or inhale. If, for some reason, you do not make enough of this antibody then you may get negative test results from Cyrex Arrays or any IgA related blood tests (for example those done at the hospital. Symptoms of low SigA often include frequent respiratory or ear infections, autoimmune diseases, gastro-intestinal infections or chronic diarrhoea. Some people with low SigA have no symptoms. Ideally, Secretory IgA testing would be carried out before or in conjunction with Array 3 or the standard coeliac tests carried out by hospitals.

If testing is not possible for you, a simple elimination challenge diet can be life-changing.

Need help? 

Whatsapp 087 9816666 to book your free 15 minute zoom health strategy call.    

Coeliac Disease and Oats

Oats contain avenin, a different type of gluten from gliadin. However oats are usually included in the list of banned foods for coeliacs. This is because oats are co-cultivated or harvested using the same equipment as wheat and so are often contaminated with traces of wheat and therefore gliadin gluten.

Coeliac Disease and Milk

Most coeliacs are lactose intolerant. Lactase (the enzyme that helps digest the naturally occurring sugar in milk, lactose) is produced at the tips of the villi (in the small intestine). The villi are worn away in coeliac disease if the patient consumes gliadin gluten and therefore lactase cannot be produced. So digesting lactose becomes impossible.

Coeliac Disease and Corn

Maize (corn) is not good for a gluten-free diet. Maize is one of the low-quality alternatives to wheat used in a gluten-free diet. But scientists at the university of Milan say this has to be reconsidered. They have discovered that maize prolamines (zeins) contain amino acid sequences resembling troublesome wheat gluten peptides do survive digestion and can cause problems to coeliacs [15].

Gluten can be found in shampoos, suncreams, skin lotions and cosmetics (including mascara) and will be absorbed through the skin into the bloodstream.

CITATIONS

[1] Kieslich et al. Brain White-Matter lesions in Celiac Disease: a prospective study of 75 diet-treated patients. Pediatrics Vol.108 No 2, Aug 2001

[2] Hadjivassiliou et al. Gluten Sensitivity: From Gut to Brain. Lancet Neurol 2010; 9: 318–30

[3] BMJ vol 319 July 1999. 326-329.

[4] Fasano and Catassi. Current approaches to diagnosis and treatment of coeliac disease: an evolving spectrum. Gasteroenterology 2001: 120: 636-651

[5] Kumar,V, American Coeliac Society, Nov.9,1996

[6] Hepatology 46:5. 2007.

[7] Hepatology 46:5. 2007.

[8] Hepatology 46:5. 2007.

[9] Green et al. Mechanisms underlying celiac disease and its neurologic manifestations. CMLS. Cell Mol. Life Sci. 62 (2005): 791-799

[10] New Engl Jour Med 348. 25 June 19. 2003.

[11] N Engl J Med Oct.23 2003,1673-4

[12] N Engl J Med Oct.23 2003,1673-4

[13] Salmi et al. Immunoglobulin A antibodies against Transglutaminase 2 in the small intestinal submucosa forthcoming coeliac disease. Aliment Pharmacol Ther 24, 541-552

[14] Memeo et al. Duodenal intraepithelial lymphocytosis with normal villous arthitecture: common occurrence in H. pylori gastritis. Modern Pathology (2005) 18, 1134-1144

[15] Cabrara-Chavez F et al, Maize Prolamins Resistant to Peptic-tryptic Digestion Maintain Immune-recognition by IgA from Some Celiac Disease Patients. Plant Foods Hum Nutr. 2012. epub Feb 2

 

Food allergy, sensitivity or intolerance – which do I have?

Food allergy, sensitivity or intolerance – which do I have?

Jul 23, 2025 | Knowledge Base

Do you suspect certain foods don’t agree with you? 
Do you have a food allergy, sensitivity or intolerance? 

There’s a lot of confusion around this subject.  Both food allergy and intolerance/sensitivity are where your body’s immune system reacts inappropriately to a food, or more specifically a protein in food.  Even food contains proteins to varying degrees.  Instead of tolerating the food as something harmless, it mounts an immune “attack”, generating antibodies to the food in the process. 

But there’s a big difference between allergy, food sensitivity and intolerance.  

Food allergies are easy to identify.  Within 2 hours of eating the food you’ve got a noticeable reaction.  Most often a rash or your throat or lips swelling up.  Allergies can be severe and life-threatening.  They are easily identified by hospital tests.  Typical tests are where the skin  on your back is pricked numerous times and a single test food is applied to each puncture to see if it reacts.    IgE blood tests can also identify allergies.  Allergies  are to do with a type of antibody called IgE.  Surprisingly, people with food allergies can take specific actions to lower their reactivity.  Eating foods and nutrients that dampen down this excessive immune response and make you resilient.  I once had a client who was an agricultural consultant.  He visited farms for a living, instructing farmers on better methods.  He came to me during winter because he felt it must be possible to conquer his hayfever (IgE reaction against pollen.  From May to October he was usually murdered by hayfever, living on anti-histamines and still struggling.  He did what I recommended.  And transformed his next summer at work into ease and comfort instead of the old story of redness, itching, sneezing and misery. 

Food sensitivities are different.  They’re harder to identify because symptoms are triggered from several minutes to 48 hours after exposure to the food.  Food sensitivities are where IgG or IgA antibodies are triggered.     

It is quite common for people to react badly to certain foods not because they have a sensitivity but simply because their digestive system is not working efficiently. So they can’t tolerate a particular food.  Having an under-functioning digestive system can cause both food sensitivity and intolerances (see below).  

Let’s talk about about intolerance that’s really just  faulty digestion.  For example lactose intolerance.  Lactose is a natural sugar found in milk.  If your small intestine is damaged or lacking friendly bacteria called lactobacillus then it can’t produce enough digestive enzymes to break down lactose.  If you have bacteria/yeast overgrowth in your small intestine which this causes lactose intolerance.  The lactose intolerance I see in my practice is usually developed over time and is usually fixable by supporting your digestion, temporarily removing the problem sugar (lactose) and supporting gut healing.   However, people of East Asian, West African, Arab, Jewish, Greek, and Italian descent might be genetically lactose-intolerant.  Their bodies just cant make the enzyme (lactase) that digests lactose and there might be a case here for long-term digestive support in supplement form.  

Then there are the people who can’t digest or tolerate high protein foods like e.g. beef.  They just feel awful after it.  The higher the protein content in the meal, the worse you feel.  This is usually related to hypochlorhydria – a fancy name for inadequate stomach acid.  By the time somebody is 50 years of age they have 50% likelihood of hypochlorhydria.   This sets them up for muscle loss, immune issues and other so-called age-related frailties.  You absolutely can help support your ability digest the protein you need for long-term health.  And I show you how.  

You’ll probably have noticed I haven’t even mentioned coeliac disease and non-coeliac gluten sensitivity so far.  That’s coming soon.  I grew my knowledge and ability to help people struggling with this exponentially after I discovered a serious gluten sensitivity myself.  In my case, the main effects were cognitive and social – resulting in many decades of being unable to read situations, get along with people, connect, and function in a world of normal people.  Learning that the 2 most common symptoms of coeliac or non-coeliac gluten sensitivity are fatigue and brain issues was a game-changer (side note: I healed my brain).  If you think you have an issue with gluten you’ve come to the right place to get help.    

Common causes of poor digestion that lead to food sensitivities and intolerances include:

  • Not chewing – your stomach has no teeth and so will not be able to cope with large chunks of hard-to-digest food (eg meat, fish, eggs, cheese, beans)
  • Inadequate stomach acid – this can lead to bloating and (ironically) acid reflux, especially after protein-containing food.  Protein cannot be digested properly without the acid. Pain, bloating, acid reflux, IBS, constipation or diarhoea can ensue.  Nutritional intervention and one-on-one self-regulation coaching is a game-changer here.  Why?  Because it’s not just about getting enough nutrients in.  If you’re living in chronic stress you’re diverting energy from health and repair and putting all your resources into getting ready to run, fight or hide.  Most of us spend around 70% of our time living in stress.  This pushes the genetic buttons that eventually cause disease.  Most of my patients see a reduction in their “triggerability” within weeks.  Reduce your reactions to the circumstances and challenges in your life and you liberate energy to heal.   I show you how.    
  • Poor gallbladder function/pancreatic insufficiency – this is where not enough digestive juices (enzymes, bile salts) are pumped into your intestine to continue the digestive process. This can also cause symptoms. Typical symptoms might include pale or floating stools or discomfort after eating fatty foods. If you don’t make enough stomach acid, then the flow of pancreatic juices from the gallbladder will not be triggered.  You’ll have problems further down your digestive system.  
  • Dysbiosis – when you have inadequate good bacteria in the gut and overgrowth of pathogenic bacteria or yeasts, food intolerances usually follow. This is because pathogenic species produce irritating by-products that damage your gut wall. This causes leakage.  It allows undigested matter to pass from your small intestine into the blood stream. There the immune system mounts an attack on the “foreign” matter. Only fully-digested food should be permitted to pass from the gut into your blood. If your symptoms are worse after eating refined foods, sugar or alcohol or if these are regularly in your diet, you could be dealing with dysbiosis.  Your gut health can dramatically improve with the right intervention and support.  

Want to take action to live with more comfort and ease?  
Whatsapp 087 9816666 to book your free 15-minute zoom strategy call.

5 Game changers for anyone with Crohn’s or Ulcerative Colitis

5 Game changers for anyone with Crohn’s or Ulcerative Colitis

May 17, 2025 | Knowledge Base

5 Game changers for anyone with Crohn’s or Ulcerative Colitis

Inflammatory bowel disease (IBD) – Crohn’s or ulcerative colitis, involves inflammation of your digestive system. In colitis it’s your colon, but in Crohn’s it can be anywhere from your mouth all the way down. IBD needs ongoing medical supervision even if you pursue natural strategies to support your body’s own innate healing capabilities.

In IBD your body’s immune system actually attacks itself. This is called an auto-immune condition. Although patients are often told there is no known cause this is not strictly true. Inflammatory bowel disease is rare in cultures where people eat a natural wholefood diet. We also know that there is a higher incidence of IBD in people who eat low fibre diets, smoke, eat fast foods or eat a lot of sugar.

A study published in the American Journal of Gastroenterology found that low consumption of essential fatty acids, vegetables and fruits were associated with higher risk for Crohn’s disease [Amre, d’Souza et al, 2007] . Here are some things it’s important to address if you want to reduce the number and severity of flare-ups of Crohn’s and ulcerative colitis.

Here are the 5 non-negotiables my successful clients do to get into remission and stay there (or sort themselves out quickly if they get a flare).

1.Assessing the gut microbiome and dealing with the imbalances.

Your gut microbiome is the microscopic organisms living in your small and large intestine. Cutting edge digestive function tests involving stool cultures and DNA PCR have been a game changer in knowing more about what’s driving your condition. Parasites, yeast overgrowths and imbalances in gut bacteria all damage the lining of your gut wall. People with IBD in my experience never have a balanced colon microbiome. Sooner or later this causes food sensitivities i.e. where your immune system starts over-reacting to foods. I’ve never yet seen an IBD patient have a normal gut microbiome. According to a 2025 meta-analysis [Fent et al Front Med Jan 21;11:1490506] 31% of people with IBD have small intestinal bacterial overgrowth (SIBO) compared with 6% in the rest of the population. Resolving this is absolutely do-able and could change your life. The more courses of antibiotics you have taken in your life, the higher your risk of IBD. There is also a well established link in the scientific research between antibiotic use and subsequent development of IBD. Healthy bacteria, wiped out by antibiotics, produce a substance called butyric acid, which is crucial for repairing the bowel moment-to-moment of your life.

2.Assess your micronutrients

Because malabsorption and diarrhoea are a feature of Crohn’s and colitis, sufferers are usually short of the very nutrients that help heal the gut. But is that just an effect? Not exactly. Good zinc levels are needed to heal the bowel but are usually low in patients with IBD. Zinc was shown to help heal damage to the gut in animal models of colitis. What form you use is important to whether your body can absorb or utilise it [Sturniolo et al, 2002, J Lab Clin Med]. Folate is needed to repair and maintain the intestines but Irish diets tend to be low and common IBD drugs asulfadine and methotrexate deplete it further. Plus there is a genetic abnormality in many Irish people that can increase our need for folate. Deficiency of vitamin D could also trigger Crohn’s and Colitis, both of which tend to start or relapse more in the winter when vitamin D levels are low. In animals the active form of vitamin D inhibits the onset of artificially induced inflammatory bowel disease [Friocu et al, 2007. BMC Immunol].

3.Check if your diet is anti-inflammatory or pro-inflammatory.

The last thing you want to be doing is adding fuel to the fire. Omega 3 oils from cold-water fish in your diet act as natural anti-inflammatories. Thousands of research papers support their use in a wide variety of inflammatory conditions, including ulcerative colitis. Nut/seed oils increase the disease process [Persson, Ahlbom et al, 1992. Epidemiology]. Commercial confectionery, fried foods, margarine, ready meals, salted snacks are crammed full of these toxic oils. Some medical experts are still recommending brands of high-calorie build-up drinks with 1-2 teaspoons of these toxic oils per serving.

Studies have shown supplementation with pure uncontaminated omega 3 can be very helpful in ulcerative colitis though surprisingly not in Crohn’s. In Crohn’s its more appropriate to have omega 3 in your diet but NOT FROM SUPPLEMENTS. You also need enough of the minerals and B vitamins needed in order for the body to utilise these anti-inflammatory oils. High grain carbohydrate/processed diets deplete those vitamins and minerals . Increased sugar intake and excessive total carbohydrate consumption can also trigger colitis and Crohn’s [Reif, Klein et al, 1997. Eur J Gastroenterol Hepatol

4. Rule out food sensitivities

You can find out if these are affecting you by cutting edge blood tests or if this isn’t an option for you by doing a 2-3 week elimination diet, after which you gradually re-introduce foods and monitor any reaction in order to identify “problem” foods. Milk (“dairy”) products and gluten grains are the most common culprits for many people with Crohn’s and colitis but other foods such as yeasts and soya are often problematic. The increased intestinal permeability present in food sensitivities predates the onset of frank disease [Buhner et al, 2006. Gut; D’Inca et al 2006. Aliment Pharmacol Ther].

Coeliac disease, a genetic condition, is under diagnosed. It affects 100,000+ people in Ireland today. A further 450,00 have “non-coeliac gluten sensitivity”, which can keep IBD going. Most people are not diagnosed (if ever) until after age 50 and a lifetime of ill health. Standard tests available throughout Europe can definitively diagnose Coeliac Disease BUT cannot rule it out*. This is because biopsy only shows coeliac disease when the gut surface is almost completely destroyed (which might take many decades) and a negative blood test does not guarantee you are not coeliac. The only definitive way to know if you are gluten sensitive is to do sophisticated blood tests or to remove it COMPLETELY from the diet for a period of time. When doing an elimination, even tiny traces of gluten will skew your results so it is crucial to do the elimination 100% for the test period. For some years now I have been able to organize comprehensive and reliable gluten sensitivity testing from Cyrex Laboratories for patients and non-patients alike.

5.The Elephant in the Room: Stress

This is linked to developing ulcerative colitis, Crohns, and to relapses. Nutritional changes make a massive difference in your levels of calm. Did you know that if certain nutrients are missing from your diet you are more likely to feel stressed? Some of these nutrients are also critical for normal bowel repairs and maintenance. Even chronic low level stress impairs normal gut function and in some people that becomes IBD. In my practice I am lucky enough to have cutting-edge software to measure your stress levels and help you learn to self-regulate. This has very pronounced effects within a few weeks, accelerating your progress from the nutrition changes you are making.

Ready to take charge of your health?

Grab your FREE 15 min zoom strategy call to see if we’re a match to work one-on-one: Whatsapp 087 9816666 to book
OR
Do the Anna Collins Nutrition Crohn’s/colitis Gut Reset (IBD Mind Body Bowel Reset) course from the comfort of your own home.  This evidence-based course is easy to understand.  It guides you step by step through what you need to know and how to apply it.  This is the toolkit I have shared with ALL my now-in-remission one-on-one clients over the last 17 years.  This course is RICH in what’s important to do and how to do it.  You’ll get tips and tools and lots of delicious recipes.  Sometimes getting into remission is very very simple.  I believe in your body’s innate intelligence to help you return to health. 

IBS: Whats causing yours? And how to fix it..

IBS: Whats causing yours? And how to fix it..

Apr 18, 2025 | Knowledge Base

IBS: Whats causing yours? And how to fix it..

Is IBS making your life a misery?

A diagnosis of IBS means your doctor can’t find the cause of your diarhoea, constipation, bloating, abdominal pain or excessive flatulence. You don’t “just have to live with it” or rely on meds that don’t address the root cause. Relief IS possible I see it a lot.

Here are the most common drivers of IBS in people who consult me. There is a VERY high success rate when you find out which are relevant to you and address them systematically.

Do you have the right balance of bacteria?

If you have IBS, you definitely don’t! There are more bacteria living in your digestive system then there are cells in your body. They need to be in the right balance for a healthy bowel. Did you know that bifidobacteria (a beneficial bacteria) are essential for the formation of soft but solid stools. Avoiding both constipation and diarrhoea. Lactobacillus, another “good bacteria” produce lactic acid. Lactic acid inhibits the growth of pathogenic (“bad”) microorganisms in the gut.

Bacterial overgrowths, parasites (more common than you think!) and lack of friendly species in your colon are factors in IBS. The imbalance damages the lining of your gut wall and this can also lead to food sensitivities. If you have had to take antibiotics or were not breast-fed you will not have a healthy balance of bacteria in the gut and will be at higher risk of digestive disorders. “Bad” bacteria feed on refined products, seed oils and alcohol. Taking steroids or oral contraception also upsets the bacterial balance in your gut. Find out with the right lab test.

Are you super-relaxed, never react emotionally, never stew over ANYTHING?

Tiredness, low mood, anxiety and insomnia are found in almost all IBS sufferers [1]. Stress, unconscious or not, causes degradation of the lining of your small and large intestine, increasing risk of bowel disorders. Did you know that if your diet is short of relaxing nutrients or you’re not able to digest them then metabolic or emotional stress escalates. Take the stress quiz on my home page to assess your stress.

Are you dehydrated?

Sugary/salty/dried foods, caffeinated drinks, fruit juice and lack of water-rich foods (fruit and non-starchy veg) increase your body’s need for water. Water is needed to make digestive juices. Without enough, you can’t digest properly and there will be downstream effects sooner or later. Also, water softens the stool and makes it easy to pass. A simple test for dehydration. Pinch the skin on the back of your hand, then let it go. If it doesn’t spring back to normal within half a second, you’re dehydrated and its worth exploring why. Check your last GP blood test for creatine

Do you have enough minerals and vitamins in a form your body can digest and use?

Certain nutrient deficiencies can cause digestive problems. For example, deficiency in vitamin B3, B complex or vitamin A can cause diarhoea whereas low B12 or magnesium can contribute to constipation. Magnesium is needed in order to relax the bowel so a stool can be passed. If you are stressed or have insomnia it could be a sign you are short of magnesium. Vitamin B5, B6, folic acid and antioxidants are needed for everyday repair and maintenance of your bowel. Overconsumption of stimulants and refined foods (including alcohol), or smoking, depletes you of nutrients needed for a healthy gut.

Is your body making enough digestive juices?

Did you know that in order for you to break down the food you eat your stomach needs to produce hydrochloric acid. You need enough of certain vitamins and minerals (especially zinc) to make this vital acid. When the food empties from the stomach into the small intestine the mixture needs to be very acidic in order to trigger the release of digestive enzymes and bile salts to complete digestion. If this does not happen then the food sits undigested and fermenting in the gut. This inadequate digestion can cause bloating, flatulence, constipation or diarrhoea.

Do you have food sensitivities?

If you’re stressed or don’t make enough digestive juices then you’re headed for food sensitivities. These are where your immune system reacts inappropriately to certain foods. Symptoms can take 48 hours to appear so it’s hard to pinpoint. Unless you test (IgA and IgG) or do a guided elimination challenge diet. The 2 most common food intolerances are to wheat and dairy products, which contain proteins that are difficult to digest. In a small number of people people, their IBS is an undiagnosed non-coeliac gluten sensitivity.

Do you eat enough quantity and variety of prebiotic fibre?

This fibre is found in certain plants. Friendly colon bacteria feed on it and make short chain fatty acids and these are a critical part of the daily repair of your bowel. Insoluble fibre, found in wholewheat, is a gut irritant and many people find that it makes everything worse. Some people are intolerant of fibre and usually those people have SIBO.

SIBO (Small Intestinal Bacterial Overgrowth)

A review of studies by the National Institutes of Health showed 19-37% of people with IBS have SIBO compared with a rate of 0-12% for healthy people [2]. This is where (usually harmless) bacteria or fungi proliferate in your small intestine. The overgrowths damage your gut wall. Now you’re not able to make “brush border enzymes” within your small intestine to digest your food. The food turns toxic and becomes food for the bacterial overgrowth. Leaking of undigested gut contents and bacteria into your blood then causes massive inflammation. This can range from depression/anxiety to full blown bowel diseases, skin complaints and all chronic metabolic diseases. And of course, IBS. 95% of the patients I refer for a simple breath test DO have SIBO. They tend to experience radically improvement after addressing the root causes (not just the actual overgrowth itself).

Do you have low thyroid function (hypothyroidism)?

Constipation is a common symptom of underactive thyroid. Blood tests do not always give the full picture – thyroid function may be low enough to give symptoms but not enough for a doctor to recommend medication. This is a less common cause of constipation than most of the factors mentioned above. A simple test using an accurate basal thermometer will rule this in our out. If you’re already on thyroid meds then addressing your struggling thyroid is going to be part of the solution to your gut issues.

If you have any unexplained pain, change in bowel habit or have black/tarry stools you need to consult your medical practitioner immediately. Nutritional therapy is not a substitute for medical treatment.

[1] Svedlund J et al (1985). Upper gasterointestinal and mental symptoms in the IBS. Scand J Gastroenterol, 20, 595-601.
[2] Ghoshal et al (2017) Small Intestinal Bacterial Overgrowth and Irritable Bowel Syndrome: A Bridge between Functional Organic Dichotomy. Gut Liver Mar 15;11(2):196–208.

Omega 6: these fats will kill or heal you

Sep 15, 2022 | Knowledge Base

These fats will heal or kill you. Get a quick insight into how toxic fats sneak into your food, and how you can replace them with life-giving fats.  This is a game changer for your health.

3 minute watch!

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If you want to fix your digestion, avoid this!

If you want to fix your digestion, avoid this!

Jul 12, 2022 | Knowledge Base

Zinc is a critical nutrient for digestion and healing your gut.   Zinc is responsible for over 300 processes in your body and affects everything – taste, smell, mood, healing, repair, digestion, immunity.  Your body needs zinc in order to make digestive juices in your stomach to break down protein and help prevent ALL digestive disorders.  Your gut needs zinc to do its normal minute-by-minute repairs your whole life long.  Zinc is crucial.

When you eat grains, especially wheat (bread, pasta, cereals) at meals, substances called phytates lock onto zinc.  The phytates and zinc form a large molecule that your body can’t absorb or use.  Soaking your porridge overnight or switching to sourdough bread are great ways to REDUCE the phytate content of grains.  Minimising eating wheat pasta at dinner and instead of increasing the vegetables is another great tweak.

Zinc deficiency is linked to gastritis, acid reflux, psoriasis, Crohn’s, colitis, and many more health issues.


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Phone + 353 87 981666 or email anna@annacollins.ie NOW.

Are any of these YOU?

Are any of these YOU?

Jul 5, 2022 | Knowledge Base

You may be deficient in vitamin A.

Vitamin D and vitamin A are essential partners in your immune and digestive health.  Vitamin A affects the immune system.  Over 70% of your immune cells live in your bowel.  Here, antibodies spend their time doing surveillance work.  Checking everything that floats by and identifying it as friend or foe.  Autoimmune conditions (e.g. IBD, hypothyroidism) are where your immune system attacks your own body.

The availability of vitamin A in your food is a key factor in a tolerant immune system.  This is an immune system that leaves harmless substances alone and yet has the capacity to see off threats (infections).  Immune tolerance is the essence of good health.  Vitamin A is the key to your ability to consume a wide range of food and yet not react adversely.

When I say vitamin A I mean retinol (stored form), retinal and retinoic acid (active forms).  BETA CAROTENE IS NOT VITAMIN A.  Beta carotene is a precursor to vitamin A found in red/orange fruit and veg.  41% of the UK female population have a genetic variation meaning they can’t convert beta carotene to vitamin A.  Anybody who is overweight, taking steroids, on a high grain or low-fat diet, or is hypothyroid will additionally be unable to convert beta carotene to vitamin A.

Vitamin A is critical for the repair and function of your bowel lining, preventing it from becoming leaky.  When cells are deprived of vitamin A, energy production declines and you will suffer fatigue.

When you are low in vitamin A, your body makes more inflammatory compounds and your immune system starts to go haywire. You need vitamin A to manufacture an important antibody called secretory IgA to protect you against infections.   Particularly infections in your airways and your gut.

What about toxicity?
If you are low in vitamin D (below 100nmol/L) vitamin A supplementation can be counter-productive as they work together.  Some people may get enough from their diet if they regularly eat organ meats such as the liver.  The Council for Responsible Nutrition in their 2004 report noted a long history of safe use of vitamin A supplementation at a dose of 10,000iu.  I would only use this high-level dosing for very particular reasons and for a specific period of time.

Pregnant women are well-advised to avoid supplementing retinol but to eat organ meats at least once a week.   This is a whole other area for exploration.

 

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Phone + 353 87 981666 or email anna@annacollins.ie NOW.

Fantastic Irish product lowers inflammation AND soothes your gut

Fantastic Irish product lowers inflammation AND soothes your gut

Jun 28, 2022 | Dressings, rubs, spreads, sauces & more, Knowledge Base

This is one of my favourite tasty things to recommend to clients because it’s quick and easy.  And makes a difference.  Because of my background in looking at the science of herbs, spices, and their health effects I was excited to see the ingredients.

Every herb and spice contains components that make your gut an unfriendly place for bad bugs.  And a friendly place for the good guys! This has enormous repercussions on your overall digestive health and inflammation levels all over your body.  Plus the fermentation process amplifies the effects of the ingredients.  It’s sweetened with delicious plump sultanas which feed the beneficial gut bug akkermansia mucinophilia.  This clever little bacterium is critically important for restoring or maintaining gut health.  For information on stockists go to www.spoonfulbotanical.com.

Need help? Book your FREE quarter-hour call.

Phone + 353 87 981666 or email anna@annacollins.ie NOW.

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