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Advice | Tips for Coeliacs in Fresher’s Week

Your first Fresher’s Week can be very daunting, even if you’re not a Coeliac! Here are some tips to help you navigate the first week, stay healthy and still have fun!

I was lucky in some ways to not be diagnosed until my second year of my undergraduate degree. I knew what to expect of Fresher’s Week and could avoid any tempting or potentially risky situations.

 

Don’t cave to peer pressure with gluten alcohol – a large part of Fresher’s Week for some people is drinking and clubbing. If you know you’re likely to be tempted by gluten containing alcohol such as beer, make sure you have safe pre-drinks available. Be aware that some cheap mixers such as coke may contain barley as a sweetener. Cider is nearly always a safe bet, but if in doubt, don’t drink in the clubs or SU. There’s nothing worse than a hangover AND a glutening at the same time.

Look after yourself to avoid Fresher’s Flu – the biggest mistake a lot of Freshers make is to party too hard and eat rubbish. With all the new people mixing, Fresher’s Flu quickly spreads around halls and so taking care of your health during the first few weeks is crucial to aiding your immune system. This even more pertinent for Coeliacs – as with any chronic condition, your immune system may be weak. Consider taking some multivitamins, or if you have a history of poor immunity, talk to the on campus doctor. Some Coeliacs are automatically offered the flu jab, although there are pros and cons to this. Be sure to talk to your doctor, but firstly make sure you are eating well and getting enough sleep.

Make the most of the freebies whilst avoiding gluten – during my first Fresher’s Week I had free pizza, cakes, sweets and sandwiches hoisted on. Whilst this was a great novelty the first time, once I was diagnosed Coeliac it become an annoyance. Remember that there are lots of other freebies to take advantage of during the fayres and don’t be tempted to take the gluten! For example, in my second year I got several packets of post-its which I still use now (3 years later!), a memory stick, free stickers, some second hand books from the English department (Treasure Island and a grammar book), plus some kitchen bits from Wilko (a wooden spoon and a spatula). You don’t need to feel like you’re missing out on free items just because you can’t eat the free food!

Talk to your new flatmates about cross contamination. You may find them understanding. Make sure you have everything set up to minimise the risks of being glutened in your new flat.

Prepare for any first society meetings by getting snacks. Lots of university societies provide snacks for the first meetings that might not be safe. Be prepared for this and buy your own safe snacks to take with you.

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Recipes every Monday, blog posts every Friday! See the previous Monday’s recipe here.

Social Media:

Youtube: The Gluten Free Veggie – https://www.youtube.com/channel/UC-b7T1VFTZqYq15aPvdlNwA

Twitter: @theGFveggie

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E-mail your questions or suggestions to: glutenfreeveggieblog@gmail.com

 

 

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Advice | Conquering Time Management When You Have IBS

It can be really difficult to get everything you need to do done when you have IBS or another chronic illness, mostly because you cannot foresee and therefore plan for flare ups or issues. This advice will be mostly tailored towards those who are students or who work from home, purely because of my own situation.

For some background context about the person writing this, I am a 22 year old postgraduate student with a job and a few responsibilities that also take up my time. I have Coeliac and IBS. Currently, I work 3-4 days a week and am studying for my Master’s degree. I also run this blog and have a horse who needs daily attention. Hopefully some of this advice will be useful to you and your situation!

For other Advice posts with IBS related topics see here.

  1. Be as productive as possible on good days. If you wake up and feel well then make sure you get as much done as possible on that day. It can be really distracting trying to work if you aren’t feeling great, and often impossible if you are having a full blown flare up, so make the most of the times when you feel well enough to work.
  2. Remove your procrastinator’s mindset! Nothing will effect your time management more than procrastination – we are all guilty of putting things off until later. As soon as motivation strikes you, do the work then and there, otherwise you may end up putting it off and having to work during a flare up.
  3. Schedule time for relaxation. This is important for every single person who works but it’s particularly important for those of us with IBS as our symptoms are often exacerbated by stress. Ensure you place a bath, walk in the local park or TV session into your schedule and stick to it, even if you feel you haven’t been that productive. This will stop you drowning in stress and being unable to work later, or even worse, causing yourself to have a flare up.
  4. Keep working during a flare up if you can. I know how difficult it is, but telling yourself you can’t do your work because of a flare up won’t help you in the long run. Depending on your condition you could have a flare up every other day and never get any work done. Try to set yourself jobs on flare up days that aren’t too tasking – i.e things that need doing but might only take half an hour. That way you will still feel you are making ground on your bad days even if you’re unable to do the big tasks that you will be able to complete on a good day.
  5. Find a support network of people in a similar situation to help you get motivated. I have friends and course mates with similar struggles and so we support each other on bad days.
  6. Ensure your boss/teachers are aware of your conditions. Whilst we all have to work and study during flare ups, it’s useful to let them know just in case it’s going to affect your ability. Most are sympathetic and it will be easier to request extra time at university if your teachers are already aware of the situation.
  7. Try to schedule your work around triggers. For example, if you know that your IBS will become worse after eating/on an empty stomach schedule big tasks around your meal times.
  8. Prioritise sleep! If you’re having a flare up and you’re tired you’re even less likely to work well! Making sure you prioritise 8 hours + of sleep will also keep you calm and prevent IBS flare ups.

How do you handle your busy schedule and IBS? Do you have other chronic illnesses that affect your work or study?

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Recipes every Monday, blog posts every Friday! See the previous Monday’s recipe here.

Social Media:

Youtube: The Gluten Free Veggie – https://www.youtube.com/channel/UC-b7T1VFTZqYq15aPvdlNwA

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Advice | 8 Cheap GF & V Foods I Base my Diet on

Let me be clear about the term “diet” in the title – I mean my usual eating habits, not a “weight loss” or “fad” diet. These foods make up what I eat on a day to day basis and might help you with some inspiration for your own diet.

  1. Water water water water water!!!! No matter how obvious it might sound water is wonderful, especially if you are on a budget! A mistake lots of people make when trying to budget is to still drink fruit juice, squash, tea or alcohol with their meals or as their regular drink. Swapping even a few of your daily drinks to water will not only decrease sugar intake and improve hydration but also save you a lot of money in your weekly shop!
  2. Potatoes. The gluten free person’s best friend. They’re versatile and can be put with any flavours but most importantly they are naturally gluten free and CHEAP! We buy a big bag of cheap potatoes at the supermarket and make them last a few weeks. To maximise the amount of meals you can get out of a bag, make sure you store them in a dry, cool and dark place and in a bag made of cloth rather than plastic to prevent them from sprouting.
  3. Rice. Just like potatoes, rice is cheap and filling. A good tip is to sub it for gluten free pasta – it works just as well with pesto or vegetables but works out cheaper than most gluten free pastas.
  4. Bananas. I put them in everything – with cereal, in fruit salads, on toast. I even make a cheap pudding with a banana and nutella drizzled on top.
  5. Cheese!! Cheese is cheap and high in protein and calcium.
  6. Mushrooms. Mushrooms are a cheap substitute for the”meaty” texture in dishes such as lasagnes or burgers. They are very versatile and their taste can be tweaked to suit any cuisine. A tip for buying them cheaply is to buy them loose instead of in the packet. The savings may seem small but they add up over time and you won’t be contributing more plastic tubs to landfill!
  7. Carrots. Carrots are my go to vegetable if we’re low on money and I need something to bulk out a dish. Try them as part of this Vegan Shepherd’s Pie!
  8. Tomatoes. Tomatoes are very versatile for those on a budget because almost every form of them is very cheap! To save yourself money, don’t buy pre-made tomato sauces for pasta – buy a carton of passata (34p in ASDA) and add your own dried herbs or grow some herbs in your garden to save enough more money! Tomatoes are also very easy to to grow in your own garden in the summer and will cut your weekly shopping bill even more! Just make sure they are in a sunny part of the garden!

 

Which foods do you rely on when money is tight? Do you grow your own to save more money?

 

Advice | 6 ways to survive being a Coeliac student

It can be one of the trickiest times for a Coeliac. I had to go gluten free in my second year of university and am now a postgraduate so I’ve had several years of practice! Here are some tips for those of you starting university next month.

  1. Get your SU on side. I worked hard to campaign for more gluten free food on my campus during my undergraduate degree and it really paid off (you can read more about that here). If you aren’t finding what you need in the SU shop or cafes on campus – talk to someone! I was lucky to find someone in the SU that also had a gluten intolerance and so my campaign was an easier battle but it was important to raise my voice and get better availability at the university.
  2. Talk to your roommates about it. If you’re in a shared house with a kitchen, politely explain to them the exact reasons why CC is so dangerous for you. If they mess with your food/contaminate your cooking equipment without apologising/double dip in the butter etc. you might need to get graphic with your explanations!
  3. Your freezer is your best friend! Gluten free food can be really expensive and so batch cooking and freezing is a really good way to save pennies! Make soup from scratch, stews, pasta dishes, shepherd’s pie – anything that you can batch cook and safely store in the freezer. I do this a lot with gluten free lasagne.
  4. If your health is effecting your uni work, talk to the lecturers. I had to file an extenuating circumstances form in my second year due to really bad IBS (this was pre-diagnosis with IBS) and it’s nothing to be ashamed of! If your teachers are aware of the situation they will be able to help you.
  5. Always have GF snacks in your bag/coat. You might find you get peckish whilst on campus and you’re a 20 minute walk from home with more classes later in the day. You cannot rely on the SU shop or cafes to always have safe food so it’s a good idea to have something like a GF cereal bar or packet of crisps in your bag or pockets just in case.
  6. Talk to your university friends about it. You will inevitably feel like you will never make friends when you’re a fresher – especially with everyone going out to eat or drink (mostly drink let’s be honest) and you can’t join in with take away pizza and beer. But you will find that you will make friends easily and it’s good to help them understand. My friends at uni were so accommodating – making me pizza I could eat for parties, changing the restaurant to somewhere safe etc.

Good luck to all Coeliac freshers starting September! You’re going to love it! Do you have any Coeliac student stories? Get in touch: glutenfreeveggieblog@gmail.com

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Recipes every Monday, blog posts every Friday! See the previous Monday’s recipe here.

Social Media:

Youtube: The Gluten Free Veggie – https://www.youtube.com/channel/UC-b7T1VFTZqYq15aPvdlNwA

Twitter: @theGFveggie

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E-mail your questions or suggestions to: glutenfreeveggieblog@gmail.com

Advice | Balanced Diet and IBS

Whilst everyone’s triggers for IBS are different, it often involves cutting out a few fruit and veggies. It can be really difficult to make sure you’re getting your 5 a day when you have IBS so here’s some ways to make sure you’re still getting the nutrients you need even during a flare up.

  1. Find fruits and vegetables that don’t trigger a flare up. I consider these my “safe” foods and for me it’s carrots, tomatoes, runner beans, strawberries and raspberries. This may vary from person to person but you need to test your own IBS to find safe foods.
  2. Learn about FODMAP diets and which foods are low FODMAP. Being on a low FODMAP diet doesn’t work for everyone but using it as a guide can help you to work out which fruits and vegetables could be safe for you.
  3. Try to cook dishes containing vegetables from scratch rather than ready meals. This way you have better control over which vegetables are in your meals and can avoid causing an accidental flare ups. For example, I can’t eat onions or garlic because of my IBS – even a tiny amount will trigger a flare up. Cooking pasta sauce, ratatouille or soup from scratch means that I can leave them out and still add other vegetables to the dish that are safe for me.
  4. Find a protein source that works for you. This especially applies if you are vegetarian like me. Since being diagnosed with IBS I’ve struggled with soya – small amounts seem to be fine (such as soya lecithin) but tofu or soya flour are a big no for me. That eliminated a big protein source for me. Luckily, unlike some people with IBS, I can tolerate nuts and use cashew butter and raw cashews a lot in my cooking to add protein to my meals. Others with IBS struggle with dairy. Again, luckily I am fine with these. Find a protein source that works for you.
  5. Remember that what others may consider “healthy” isn’t necessarily healthy for you. A good example of this is fibre. The general word on fibre is to eat as much of it as you can – it’s pushed into our collective minds throughout school and from relatives. For someone with IBS-D like me, fibre is a big issue. My stomach can tolerate a certain amount of fibre but eating any high fibre foods such as lentils, beans, psyllium husk etc. will guarantee a flare up. Just because those foods are healthy for those with normal gut health, it’s not healthy for someone with IBS to stick to a high fibre diet if it’s going to result in constant pain and flare ups.

There are many ways to be healthy and I hope some of this advice is useful to those of you still figuring out how to live with IBS. Don’t forget you can always e-mail me if you need specific dietary advise but remember that I am not a qualified dietitian or doctor and can only speak from my own experiences.

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Recipes every Monday, blog posts every Friday! See the previous Monday’s recipe here.

Social Media:

Youtube: The Gluten Free Veggie – https://www.youtube.com/channel/UC-b7T1VFTZqYq15aPvdlNwA

Twitter: @theGFveggie

Tumblr: glutenfreeveggie.tumblr.com

Facebook: https://www.facebook.com/theGFveggie

E-mail your questions or suggestions to: glutenfreeveggieblog@gmail.com

 

Advice | 8 tips for Coeliacs on a budget

My family has always had to be very careful with money, but even more so since I had to go gluten free. Here are some tips for those of you who also have to watch the pennies!

 

  1. Opt for naturally gluten free meals as often as possible! Rice, potatoes, vegetables, dairy products etc. are all naturally gluten free and cheap compared to pre-made gluten free products.
  2. Cook and bake from scratch. Gluten free bread, crackers and cakes can be really expensive but anything you can make from scratch for yourself will work out a lot cheaper than paying £3 in store.
  3. Your freezer is your new best friend! Cooking in batches is often a lot cheaper than cooking every night and will encourage you to use and freeze food that is going out of date. If you have some potatoes that need using why not make a veggie shepherd’s pie and freeze it in portions? You can also blitz your stale/broken gluten free loaves and freeze the breadcrumbs to use at a later date.
  4. Grow your own fruit and vegetables. I have a slight bias on this one – my mother is a gardener by profession and so we’ve always had a small vegetable patch. It may take a little more work and planning than buying vegetables at the supermarket but it will save you a lot of money in the long run.
  5. Look out for deals. Often, newly introduced gluten free products will have a marked down price or sometimes existing products have special offers on them. It is very prudent to take advantage of this – buy products on special offer that you know you will use and already like and freeze them for later use. This is especially good for bread products. Always check that the product is not labelled “do not freeze” before doing this.
  6. Avoid buying lunch out. There are lots of gluten free lunch options in high street shops now, and whilst that’s fantastic for awareness and availability it can be tough for your bank balance. A pre-prepared sandwich or meal deal from Boots may look appealing at the time but those few pounds a day add up very quickly. Try to pack a lunch box and have snacks in your bag/pockets when out of the house for more than a few hours.
  7. Look out for coupons or giveaways. Lots of gluten free companies put money off coupons in gluten free magazines (sign up to Coeliac UK for a small annual fee and you will receive lots of benefits including coupons) and they do giveaways on their social media platforms.
  8. Learn to love supermarket own brand Free From products. Some of them are revolting, I know, but buying big brands like Genius and Schar every week soon adds up. Where possible try to stick to supermarket own brand Free From bread, pizza and snacks. Even if you only save 10p on each item, it will soon add up.

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Recipes every Monday, blog posts every Friday! See the previous Monday’s recipe here.

Social Media:

Youtube: The Gluten Free Veggie – https://www.youtube.com/channel/UC-b7T1VFTZqYq15aPvdlNwA

Twitter: @theGFveggie

Tumblr: glutenfreeveggie.tumblr.com

Facebook: https://www.facebook.com/theGFveggie

E-mail your questions or suggestions to: glutenfreeveggieblog@gmail.com

 

National Vegetarian Week | Bacon

Some of you may know that I’ve been vegetarian since birth – that means I’ve never eaten meat. And frankly, I very rarely think about it. My Dad is not vegetarian and my Mum is and so they gave me two different approaches to the lifestyle. My Dad made it clear that I could try meat or fish if I wanted to and my Mum never judged my Dad for his diet. I subsequently grew up without hating meat eaters but also seeing that meat eaters could respect vegetarianism. My Dad eats vegetarian food 99% of the time, purely because he enjoys it.

You may wonder why I’ve called this blog post “Bacon”. Some of you probably clicked on it hoping for controversy or for me to say that I’ve never been able to resist the smell. In fact I’ve used this title to convey what the word “bacon” represents to a vegetarian – the scorn of some meat eaters.

I wrote this blog post recently asking meat eating Coeliacs to respect the fact that I am able to be vegetarian and a Coeliac – one through choice but not the other. I ask for this respect again. I am not a preachy vegetarian, nor do I look down my nose at meat eaters. This is my lifestyle choice and I do not deserve your scorn.

Any vegetarians reading this will know what I mean. We’ve all been sat at a party with new acquaintances or chatted to work colleagues about being vegetarian and heard the trusty, trotted out phrase “But what about bacon?”. They look at you with dumbfounded yet smug expressions, thinking “I’ve got her now, how could she possibly not want to eat bacon?”. I’ve had 22 years of that. It has never becomes less annoying but my responses have become better, quicker, more direct. When I was a child I would just shrug, embarrassed, unable to voice my viewpoint to the (usually) grown adults that would ask me this.

Now, a nearly adult woman, I can fire off my reply with an amused and not an embarrassed mindset. After all this time the phrase has just become a parody of itself.

So then, in case you’re still wondering, what about bacon?

The answer, from my point of view, is simple. Vegetarians, especially those who have been vegetarian all of their lives like myself, don’t sit around thinking about meat. We don’t block it out or learn to fear and hate it like a brain washed cultist, we just don’t find ourselves daydreaming about it. We understand that nearly everyone in Western culture raves about bacon, but quite frankly we’re not that interested. We find joy in our food just the same as you do.

All I ask for is respect for each other’s choice goes both ways. Eating meat is just as much a choice as being vegetarian, and that choice is up to the individual. Next time you ask a vegetarian, “what about bacon?” perhaps you’ll consider that.

Advice | 8 tips and ideas for dating a non-Coeliac

I’ve dated two non-Coeliacs since I was diagnosed and I’ve been really lucky that both of them have been supportive and understanding. It can be a difficult thing to cope with if you’ve never come across a Coeliac before and so here are some tips for helping your partner understand your diet and illness.

  1. If you’re in the process of becoming diagnosed or are recently diagnosed, take them to doctor’s appointments so that they can hear it from the experts. Hearing a doctor talk about the facts will help them understand the complexities.
  2. Cook for them! This may seem obvious, but if you cook for them you will help them see that gluten free food is not disgusting, dry or unexciting (as the media likes to depict it!) My boyfriend has started recreating my recipes at home and happily eats gluten free when he’s with me.
  3. Plan dates to gluten free restaurants. This is our favourite thing to do – my boyfriend and I love to go to 100% gluten free restaurants and enjoy worry free eating together. These dates are so much more special because we are both eating gluten free and making an effort to travel to these places.
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My boyfriend and I in Oscar and Bentley’s, 100% GF restaurant in Canterbury, Kent.

4. Be honest about your symptoms. If you get glutened or your other half asks you about your symptoms, try not to under exaggerate them to avoid the disgusting bits. They need to know exactly how awful it is to understand how you’re feeling and why you need to be so careful eating out or cooking. This also applies for IBS sufferers like myself.
5.  Show them your favourite gluten free brands so that they have a few more options when it comes to gift giving. This will help to avoid that awkward situation of opening a birthday/Christmas/Valentine’s/anniversary gift from your significant other to discover it’s a box of chocolates that contain gluten/aren’t safe for Coeliacs. If you show them the brands you like that are safe (I recommend Cadbury’s Milk Tray, yum yum!) then you will be pleasantly surprised on these occasions and they will feel like they have done well!
6. Get them involved in your food. Plan dates or events with your partner that allow them to get involved with gluten free cooking. We’ve had several completely gluten free family BBQs and some gluten free film nights together.

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Eating gluten free junk food and watching a film together in our PJs. Schar pizza and M and S nachos!

7. Show them your excitement at new gluten free products being released and your disappointment when products become discontinued. My boyfriend has seen the ups and downs of trying to shop for gluten free favourites and has helped me track down new products. It can be really exciting to share that together and also helps them see how difficult it can be to actually get hold of food when you are Coeliac!
8. Show them there is more to a Coeliac than just their eating habits! We’re all diverse and interesting people, so if you’re just starting a relationship with a non- Coeliac, don’t feel like you have to mention it continuously. It will obviously effect your relationship, but not necessarily in a bad way, so you don’t have to feel like you have worry about it, or that you need to make your new partner worry about it either. You should find that your other half is very understanding, and if they’re not, they are not the right person for you!

I hope these tips are helpful but remember that this is from my own experience and that there is no right or wrong way to be in a relationship with someone so long as you are both happy.

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Recipes every Monday, blog posts every Friday! See Monday’s recipe here.

Social Media:

Youtube: The Gluten Free Veggie – https://www.youtube.com/channel/UC-b7T1VFTZqYq15aPvdlNwA

Twitter: @theGFveggie

Tumblr: glutenfreeveggie.tumblr.com

Facebook: https://www.facebook.com/theGFveggie

E-mail your questions or suggestions to: glutenfreeveggieblog@gmail.com

Advice | An honest guide to coping with IBS

IBS is a fairly undefined and idiopathic ailment. I’ve been diagnosed for just over a year and I’m lucky to have relatively minor symptoms – stomach pains that range from bent-over-in-tears at worst or mild on most flare days, acid reflux that can be very uncomfortable but controllable with Gaviscon, and lastly the “stomach symptoms” that no one wants to talk about and that I control with Loperamide (this is prescription ONLY and you must must talk to a doctor before considering this as an option). Loperamide is the only prescription medicine I’ve tried for my IBS that has worked so I’m very grateful to have it!

This post is dedicated to giving advice based on my experiences with coping with IBS (your experiences will probably vary but you may find bits and pieces that work for you). Here’s some tips that might help!

  1. Find “safe” foods for flare days. If my IBS is ever so that my stomach is sensitive to food I would usually be able to tolerate, I go to my “safe” foods. It takes a lot of trial and error to find what these are for you, but for me potatoes, carrots, pasta, bananas, gluten free bread and salted potato crisps are on the list. When I was first diagnosed I would try to eat “normally” during flare-ups and found myself making it worse, so discovering that I can use “safe” foods to control my symptoms during flare-ups was a big help.
  2. Find ways to destress if possible. I know, I know, easier said than done, but IBS is often triggered by stress rather than food. I like to read in the bath or go for a walk. I also find that light exercise eases stomach pains.
  3. Make the most of your IBS free days. Take notice when you feel well and use to get things done because you don’t know how many hours you may have to write off when the next flare-up hits.
  4. Drink lots of water. It may seem obvious but if you have bad pains or IBS-D you may find that substituting other drinks for water makes all the difference. I personally I only drink water just due to preference – I don’t really like anything else!
  5. Figure out your trigger foods and avoid them. Again, it might seem obvious but it can take a lot of trial and error to find your trigger foods. Once you know what they are (FODMAP lists might help you to narrow down what to try) DON’T cheat! It’s never worth it to say “oh well, a little bit won’t hurt” and then spend the evening in agony. I can’t describe how much I miss garlic but remembering the pain helps me to resist!
  6. Find other people in your situation. Whilst everyone with IBS has a different experience, speaking to other people can help you to find solutions for you own issues. Online is really good place to start – Facebook groups or finding people to follow on Twitter, for example.
  7.  Make sure your friends and family know what you are dealing with, and ask for their help if you need it. I’m lucky to have a supportive boyfriend and my immediate family and friends know what I need when I have issues. Help them to understand what you go through.
  8. Remember that there is always someone worse off. There are far worse conditions than IBS out there and whilst I understand the hardships, just remember that there is someone out there who is struggling worse than you.
  9. Try to be positive. Learning to cope does get easier, and the more positive you are about helping yourself with this, the better you will learn to cope and the more willing people around you will be to help.
  10. Allow yourself the occasional duvet day during a flare-up. Stress is a big trigger for IBS and so writing off productivity for one day can be a big help. Perhaps spend one of your days off watching TV and relaxing instead of trying to make yourself go out. Sometimes we all need a chill out day.

Thank you for reading and good health to you all!

 

 

Youtube: The Gluten Free Veggie – https://www.youtube.com/channel/UC-b7T1VFTZqYq15aPvdlNwA

Twitter: @theGFveggie

Tumblr: glutenfreeveggie.tumblr.com

Facebook: https://www.facebook.com/theGFveggie

E-mail your questions or suggestions to: glutenfreeveggieblog@gmail.com

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