Lactose is the naturally occurring sugar found in milk . People with lactose intolerance do not produce enough lactase to adequately breakdown lactose , which can result in gastrointestinal symptoms like bloating , pain and diarrhoea after consuming milk and other lactose containing dairy products .

Even people with lactose intolerance can usually tolerate a level of lactose ( around 12g per day or 1 cup of milk ), as they may still produce some lactase . This may be better tolerated if spread across the day . For those who are lactase deficient , regular consumption of lactose containing foods may promote colonic adaptation . This means there may be an increase in lactose digesting bacteria in the colon , which may result in reduced intolerance symptoms .

Although it is commonly assumed that gastrointestinal symptoms experienced after consuming regular milk are due to lactose intolerance , lactose might not be the cause of some people ’ s digestive discomfort . It ’ s important to talk to your doctor and dietitian to help determine if you have a true lactose intolerance .

Milk from dairy cows contains different proteins , including casein and whey . Approximately one-third of the protein in regular cow ’ s milk is beta-casein , of which there are two types - A1 and A2 . There is a slight difference in the way the A1 and A2 beta-casein proteins are digested in the body – the A2 beta-casein protein is easier on digestion . Some studies have shown that the A1 beta-casein protein may be a contributor to gastrointestinal symptoms following milk ingestion for some people who have difficulty digesting milk .

Some dairy foods contain less lactose than others and may be better tolerated . For example , a serve of hard cheese or yoghurt contains less lactose than a glass of milk .

With a little planning , dairy foods can usually be included in the diet of a person with lactose intolerance . See below some common foods and their lactose content .

Cheddar cheese 0.1g lactose per 100g

Natural yoghurt , regular ( 3 %) fat 5.1g lactose per 100g

Feta cheese 0.4g lactose per 100g

Skim milk 5.5g lactose per 100ml

Ricotta cheese 2.7g lactose per 100g

Full cream milk 6.1g lactose per 100ml

Please note this information is not intended to be a substitute for professional advice , which should be tailored to your individual circumstances . Supported by The a2 Milk Company , February 2022

Symptoms of milk intolerance , but maybe it ’ s not lactose ? The first step when trialling milk with only the A2 protein should be a dairy elimination diet to resolve symptoms . Then , follow 4 simple steps :

Start with a small portion of milk containing only the A2 protein in tea ,

DAY 1

2 tbsp

coffee , on cereal and in recipes

Gradually increase over a week to a full of milk containing only the A2 protein

DAY 4

3 / 4 cup

DAY 2

4 tbsp

DAY 5

1 cup

DAY 3

1 / 2 cup

Avoid other regular dairy foods during this reintroduction phase

If no symptoms arise during the reintroduction phase , milk containing only the A2 protein could be the answer

Grains contain three distinct layers :

Breakfast Cereal

Puffed rice cereal 0.9g fibre per cup

Mixed grain cereal flakes 1.1g fibre per ½ cup

Whole wheat cereal flakes 3.8g fibre per ½ cup

Wheat bran flakes 5.4g fibre per cup

Natural muesli 7g fibre per ½ cup

Fibre is a health hero for your gut . It ’ s the indigestible component of plant foods that passes through your digestive system – and provides a raft of health benefits along the way ! Not only does fibre keep you regular , it can help to keep you feeling energised by balancing your blood sugars . What ’ s more , fibre has a fullness factor , so if you eat a lot of it , it ’ ll keep pesky hunger pangs at bay . You ’ ll find fibre in plant foods like grains , fruit , vegetables , legumes , nuts and seeds .

The middle layer called the endosperm . This is rich in carbohydrates .

Rice crackers 0.3g fibre per 10 crackers

White bread 1g fibre per slice

The inner core called the germ . This is rich in essential micronutrients , like iron for oxygen transport and Vitamin E .

Gluten free mixed grain bread * 2.4g fibre per slice

Wholegrain crispbreads 2.5g fibre per 3 crispbreads

Brown grainy bread 3.4g fibre per slice

The outer layer called the bran . This is rich in fibre .

Bread / Crackers

Grains

White rice * 0.8g fibre per ½ cup cooked

Cous cous 1.5g fibre per ½ cup cooked

Brown rice * 1.4g fibre per ½ cup cooked

Quinoa * 2.8g fibre per ½ cup cooked

Rolled oats 3.9g fibre per ½ cup uncooked

Whole grains , like rolled oats and brown rice , contain all three layers of the grain . Refined grains like white bread and white rice , on the other hand , only contain the endosperm .

With good health in mind , it ’ s wise to choose whole grains most of the time . Not only do they contain more fibre than their refined grain equivalents , they ’ re also more nutritious and there ’ s a raft of scientific evidence proving just how good for you they are . Eating a variety of wholegrains is important to ensure different types of fibres like prebiotics are included in your diet to support gut health as they play different roles . For example , fueling a diverse healthy gut microbiome .

Pasta / Noodles

Vermicelli noodles 0.6g fibre per ½ cup cooked

Soba noodles 1g fibre per ½ cup cooked

Instant noodles 1.5g fibre per ½ cup cooked

White pasta 1.6g fibre per ½ cup cooked

Wholemeal pasta 4.4g fibre per ½ cup cooked

Adults need 25-30g fibre per day

Gluten is the natural protein found in wheat , rye , barley and oats . Some people are sensitive or intolerant to gluten and as result , they need to avoid it in their diet . The good news is , if you do need to avoid gluten , there are plenty of high fibre foods you can still pop on your plate like fruit , vegetables , legumes , nuts and seeds , as well as gluten free grains , indicated by an asterix (*) on the table beside .

Please note this information is not intended to be a substitute for professional advice , which should be tailored to your individual circumstances .

Supported by The Arnott ’ s Group . February 2022

• Constipation is one of the most common medical complaints in Australia .

• If you struggle to empty your bowels completely or open your bowels infrequently , you may be constipated .

• Constipation can lead to stomach discomfort , nausea and fatigue .

An unhappy gut can be caused by a variety of factors , including ...

A lack of dietary fibre . There are many types of fibre . Insoluble fibre adds bulk to your stool and keeps you regular – without enough insoluble fibre , you may become constipated . Soluble fibre , on the other hand , absorbs water . It also adds bulk to your stool , which helps to keep things moving . New research has linked prebiotic fibre to improving constipation .

Choose minimally processed quality carbs .

Wholegrains and legumes are gut-loving superstars . To boost your wholegrain intake , opt for rolled oats , brown rice and wholemeal pasta over their refined white counterparts , like white rice and pasta . To eat more legumes , try baked beans for breakfast , a chickpea salad for lunch or dhal made from lentils for dinner .

Aim for colour and variety of veg .

Fruit and vegetables are particularly rich in fibre , especially the skins – so throw away your veggie peeler ! Your target is a rainbow of at least two fruits and five veg a day .

Insufficient water intake . You may be constipated if you don ’ t drink enough water , even if your diet is high in fibre . Fibre draws water into your digestive tract and softens the stool . Without enough water , your stool will be hard and difficult to move along your digestive tract .

Inactivity . Exercise strengthens the muscles of your digestive system and gets them working , speeding up the transit time of the contents in your bowel .

Stress .

Nourish your gut with pre- and probiotics .

Some pre- and probiotics have been linked to reducing constipation . In particular , the prebiotic Galacto-oligosaccharides ( GOS ), which is found in beans , chickpeas , lentils , cashews and pistachios , ( along with GOS-enriched foods like milk ) has the potential to nourish helpful microbes , like bifidobacteria , that play a key role in digestive health . There are also specific strains of probiotics , such as B . lactis ( BB-12 ^® ), that can be added to food products , like yoghurt and kefir , which have the potential to support regularity of bowel movements . Your dietitian can help you identify foods that have the relevant probiotic strains in a dose that is suitable for your condition .

Please note this information is not intended to be a substitute for professional advice , which should be tailored to your individual circumstances . Supported by The Culture Co and Dairy Farmers Gut Active . February 2022

Worrying excessively can upset your gut in several ways . It can cause inflammation and lead to constipation and / or diarrhoea .

Resisting the urge to have a bowel movement . This can cause constipation as the stool will lose moisture , which makes it harder to pass .

Changes to routine . A shift in your usual routine – like going on holidays or doing shift work – can lead to constipation .

Drink enough water .

As a rule of thumb , that ’ s 30mL of water per kilogram of your body weight each day . If you weigh 80kg , for

BB-12 ^® is a trademark of Chr . Hansen ( A / S )

Drinking tea and coffee count towards your water target .

Move more .

Your target is 30 minutes every single day . The more , the better .

Access more dietitian approved resources + recipes at

• Fibre is the component of plant foods that cannot be digested . It is found in whole grains , fruit , vegetables , legumes , nuts and seeds . It is important to eat a variety of plant foods to get enough fibre in your diet .

• Consuming enough fibre is essential for digestive health . It keeps your bowels regular and can help manage constipation .

• High-fibre meals and snacks can help you feel full and satisfied .

• There are many different types of fibre , each of which offer different health benefits .

Not all fibres are prebiotic . Prebiotics are a special type of fibre that act as food for the good bacteria living in your gut . They are an essential component of a healthy diet .

Foods naturally high in prebiotics include :

Legumes , such as chickpeas , lentils , peas , black beans and baked beans Fruits including nectarines , white peaches , grapefruit and under-ripe bananas Vegetables including Jerusalem artichokes , chicory , brussels sprouts , garlic and onion Grain , such as barley , rye bread , pasta , couscous and oats

If you ’ re unable to consume enough prebiotic-rich foods , speak to your dietitian about using a prebiotic nutritional supplement .

• The gut plays an important role in breaking down food and absorbing nutrients , which helps your body function at its best .

• Your gut microbiome is comprised of trillions of bacteria and microorganisms living in your digestive system . A healthy microbiome is one that has many different kinds of bacteria and high levels of ‘ good ’ bacteria , like lactobacillus and bifidobacteria .

• The foundations of good gut health are : 1 . A healthy diet that includes plenty of plant foods and fibre

2 . An active lifestyle

• Gut health can be compromised by factors like poor eating habits , illness , certain medications or stress . Poor gut health may be characterised by digestive issues like abdominal pain , bloating , loose stools , constipation and diarrhoea .

Unless labelled as gluten free …

PHGG is a natural , prebiotic dietary fibre produced from plant seeds called guar beans . It is taste-free , odourless and completely dissolves in liquid ¹ . When added to foods and drinks like smoothies , bliss balls and homemade muffins , PHGG supports digestive health by :

Improving stool bulk ² Helping to normalise stool consistency ²

Supporting regular bowel movements ² May contain gluten …

Helping to manage flatulence , bloating and

abdominal discomfort in people with and dressings irritable bowel syndrome

( eg . sausages and ³ deli meats ) and stocks

( due to batter )

References : 1 . Yoon SJ et al . J Clin Biochem Nutr 2008 ; 42 ( 1 ): 1-7 . 2 . Rao TP , Quartarone G . Nutrition 2019 ; 59:158-169 . 3 . Giaccari S et al , Clin Ter 2001 ; 152 ( 1 ); 21-5 . Please note this information is not intended to be a substitute for professional advice , which should be tailored to your individual circumstances . Supported by Nestlé Health Science . February 2022

✓ Rice ( including glutinous rice ) ✓ Quinoa

✓ Oils

✓ Corn

✓ Eggs ✓ Buckwheat ✓ Honey ✓ Sorghum

✓ Gluten free vegemite

✓ Amaranth

✓ Butter and margarine

✓ Gluten free bread ✓ Pasta made from rice , quinoa , corn , buckwheat , sorghum , amaranth

✓ Breakfast cereal made from rice , quinoa , corn , buckwheat , sorghum , amaranth ✓ Popcorn ✓ Fresh fruit ✓ Fresh vegetables ✓ Fresh meat , poultry and seafood ✓ Tofu ✓ Nuts and seeds ✓ Milk , yoghurt and cheese ( unflavoured / plain ) ✓ Legumes ( beans , chickpeas , lentils ) ✓ Tamari ( gluten free soy sauce ) ✓ Wine and spirits

1 . New research suggests separate toasters are not necessary . Simply ensure your toaster is clean and it can be shared between gluten free and gluten containing bread

2 . Use separate , clean serving utensils and chopping boards for all gluten free foods 3 . Wash your hands thoroughly before preparing gluten free food

4 . Have separate spreads and condiments to be used with gluten free products only ( butter , honey , jam , mayonnaise , etc .)

5 . Don ’ t cook gluten free pasta in the same water that has just cooked regular pasta 6 . Don ’ t deep-fry gluten free foods in oil that has been used to fry gluten-containing foods 7 . Store gluten free products in separate containers to gluten-containing ones

Access more dietitian approved resources + recipes at

Symptoms usually arise soon after eating the allergen and can be life-threatening . The response can occur after ingesting a tiny amount of the food containing the allergen .

Symptoms of a mild to moderate allergic reaction include :

• Itchy eyes

• Runny nose

• Swelling and / or tingling around the face , mouth and eyes

• Hives

• Wheezing

• Headaches

• Abdominal pain

Symptoms of a severe allergic reaction include :

• Struggling to breathe

• Rapid heartbeat

• Swelling of the tongue and throat

• Anaphylaxis - this requires urgent administration of adrenaline

Access more dietitian approved resources + recipes at

Time : 30 minutes | Serves : 4

1 x 270g packet soba noodles , prepared according to packet instructions

3 tbsp EVOO

300g lean pork fillet , thinly sliced 2 cups broccoli head florets 2 medium carrots , julienned

1 small red capsicum , seeds removed and julienned

15 green beans , sliced 1 cup bean sprouts ½ cup coriander leaves 2 tsp black sesame seeds 2 tbsp sweet chilli sauce 2 tbsp lime juice

Symptoms are not life threatening and usually occur more slowly than an allergy , sometimes 2 to 72 hours after the food is eaten . The response is usually relative to the amount of food ingested .

Symptoms include :

• Digestive discomfort

• Bloating

• Wind

• Diarrhoea

• Abdominal pain

• Headaches

• Sweating

• Skin rash or hives

1 . Heat a large fry pan or wok to a high temperature . Add 1 tbsp of oil and stir fry half of the pork fillet for 3-4 minutes . Repeat with second half of pork . Remove from pan and set aside .

2 . Heat remaining oil , add broccoli , carrots , capsicum and beans and toss till just tender , another 3-4 minutes .

3 . Return pork to the pan with cooked noodles . Add sweet chilli sauce and lime juice . Toss to combine and heat through .

4 . Serve immediately garnished with bean sprouts , coriander leaves and black sesame seeds .

Gluten free swap ! Use rice noodles instead of soba noodles

The happy gut guide | 19

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Trouble on the loo ? Let ' s talk about poo .

Compare your stool against the examples below to see if you ’ re on the right track towards a happy , healthy gut .

Diarrhoea Loose , runny

Constipation Hard to pass pellets

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Soba noodle stir fry

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| February 2023