Hello my fellow Reader,

I took some time off to enjoy a wonderful trip with my family in the historic city of Ottawa, Ontario. We relished plenty of delicious food with my husband's Pakistani family.

My husband's cousins even prepared gluten-free and plant-based options for me, as I can't tolerate the spiciness of their traditional dishes.

One of my top concerns while traveling is managing my digestive health and maintaining adequate fibre intake.

How much fibre do you need in a day?

Most individuals need 25 to 38 grams of fibre every day. If you are only getting 12 to 15 grams as the average Canadian, it's important to gradually increase your fiber intake by 2 to 3.5 grams per day until you reach the recommended amount.

This slow approach can help you adjust your gut to the increased fibre comfortably and promote healthy digestion.

Don't forget to drink plenty of fluids, especially water and caffeine-free or low caffeine beverages throughout the day.

IBS and Gut-Friendly Fibre-Rich Foods

Are you including any of these foods into your diet?

If you want to learn more about identifying symptoms of constipation, please refer to the email I sent you on Tuesday. 😊

Don't forget to submit your questions here 👇🏽

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Dietitian's Tips and Tricks to Manage Constipation in Sjögren's

Details:

When: Saturday, June 15 · 11:00am – 12:00pm EST

Google Meet joining info:

Video call link: https://meet.google.com/bhj-psdi-rcj

Or dial: ‪(CA) +1 778-747-8354‬ PIN: ‪430 556 927‬#

You will learn:

1. Key diet and lifestyle strategies you can put into action to prevent and manage constipation
2. How female hormones influece gut motility
3. When to seek further medical attention

Next steps

• You will receive one more email tomorrow on the best fibre supplements.
• Submit your questions and suggestions for future topics here
• If you can’t attend, no worries. You will receive a link to the recording within a week after the session.

Feel free to share this email with your friends, family, and allies and encourage them to subscribe to the gut care series newsletter for future events.

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I look forward to seeing you on Saturday!

Much love,

Cristina Montoya RD

Arthritis Dietitian, Sjögren's & RA Survivor