ASK THE EXPERT
JESSICA ROTHWELL, SPORTS DIETITIAN
Chewing the fat and quashing those myths with the leaders in sports nutrition
QUESTION:
MILK MAKES ME FEEL
QUEASY – WHY AND
HOW ELSE CAN I MEET
MY CALCIUM AND
PROTEIN NEEDS?
QUESTION:
WHAT SHOULD I EAT
TO ENSURE GREAT
GUT HEALTH?
ANSWER: Milk contains a naturally occurring sugar called lactose (the ‘D’
in FODMAPs known as Disaccharide) As we get older, the enzyme
(lactase) which digests lactose in our small intestine diminishes and
some people simply don’t tolerate it as well. This may cause looser bowel
motions, wind and stomach discomfort/bloating and or pain. If you’re
stressed or anxious, symptoms may also be exacerbated. To continue
meeting your calcium and protein needs, look for; a fortified soy milk
(~120mg/100ml of calcium) or trial Zymil or Liddell’s lactose free dairy
range or new dairy products including, Danone Yo Pro Yoghurts, Rokeby
Farms Smoothies or Barambah Organics lactose free varieties.
Probiotic foods that may assist in supporting
digestive and immune health include:
¾ ¾ Fermented vegetables including sauerkraut,
pickles and kimchi
¾ ¾ Yoghurt – ensure probiotics are listed on the
panel!
¾ ¾ Filmjolk by Rokeby Farms
¾ ¾ Miso
¾ ¾ Kefir, buttermilk
¾ ¾ Kombucha and kombucha tea
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AS FIT AS IT
COULD BE?
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6
ReFuel Magazine Winter 2018
Prebiotic foods that will assist in the
development and maintenance of a healthy
digestive system include:
¾ ¾ Greenish bananas and banana flour
¾ ¾ Wheat based foods including pasta,
cous-cous, rye, oats, barley (whole grains)
¾ ¾ Garlic, onions, beetroot and fennel
¾ ¾ Leftover cooked spuds!
¾ ¾ Beans and legumes
¾ ¾ Cashews and pistachios
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