Rachel McBryan RD, Registered Dietitian

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Rachel McBryan RD, Registered Dietitian

Helping people with medical conditions with evidence based nutrition advice.

12/08/2025

Did you know that yoga can help alleviate your IBS symptoms?

Yoga can help reduce your stress 😖 and anxiety which can make your IBS symptoms worse.

It also helps to promote relaxation and can improve your digestion 🚽🧻

There are a few yoga poses in particular that can help with your GI symptoms such as gas, bloating and cramps.

These include,
👉🏼 the forward bend
👉🏼 child's pose
👉🏼 spinal twist
👉🏼 camel pose
👉🏼 cow pose

If you're new to yoga, you can start slowly and build you way up to more complex and challenging yoga poses.

Check out our article to learn more about the benefits of yoga 🧘🏻 for relieving GI symptoms!

12/04/2025

Managing your IBS symptoms goes far beyond making changes to your diet.

It can also include other aspects of your life such as managing your stress and getting some exercise 🏃‍♀️💪

There are many ways that exercise can benefit both your overall health 🩺 AND your GI symptoms.

For starters...

Regular exercise can help stimulate digestion, and reduce bloating and discomfort, and regulate your bowel movements 🚽

Additionally...

Exercise also helps to reduce your stress 😣 and anxiety, both of which which can negatively impact your GI symptoms!

Some great IBS-friendly exercises to try include,
👉🏼 Yoga
👉🏼 Walking
👉🏼 Resistance training
👉🏼 Cycling

Check out our article on IBS-friendly exercise to learn more about the benefits of exercise...and more suggestions 😉

You can find the 🔗 in our bio!
https://wiseeats.ca/exercise-for-ibs-management/

11/26/2025

Did you know that people with IBS often have LOWER levels of B12?

Factors such as stress and medications associated with IBS can impact the body's ability to absorb B12 from the GI tract.

This leads to lower 📉 levels of B12, and can even increase your risk of B12 deficiency.

But here's why its so important...

B12 is one of the vitamins your body needs to convert food you eat into energy ⚡️

Although vitamin B12 is mainly found in animal-based products such as milk, yogurts and eggs 🍳, there are some great plant-based sources 🌱 of the vitamin too!

Some plant-based sources of B12 include,
🥛 Fortified plant-based milks
🍓 Strawberries
🫘 Kidney beans
🍌 Bananas
🥬 Spinach

Check out our website to learn about other important vitamins & minerals for IBS!

11/17/2025

Dairy products can be challenging when you're lactose intolerance, or following a low FODMAP diet

Many dairy products can trigger your symptoms, such as bloating.

BUT, that doesn’t mean you have to give up all dairy foods. In fact, they can be part of your GI-friendly diet!

There are a few swaps 🔀 you can make to still enjoy your favourite foods without the discomfort.

Some great low-FODMAP foods include,
👉🏼 Lactose-free milk 🥛 and yogurt
👉🏼 Sorbet
👉🏼 Brie
👉🏼 Cottage cheese

Remember to always check food labels for sneaky sources of lactose 😉

Find more GI-friendly foods from our low FODMAP article. You can find the link 🔗 in our bio.
https://wiseeats.ca/everything-you-need-to-know-about-the-low-fodmap-diet/

11/12/2025

Have you ever finished a meal and found yourself back in the kitchen an hour later looking 👀 for a snack?

You're not the only one. And there are a few reasons why you might be still hungry after a meal. Some of these include,

🥪 You haven't eaten enough. Some days are busier than others and which means our body needs may go up or down. What fills you up one day, might not be enough to keep you full another day.

🏋️‍♀️ Your body's energy needs change over time. Increasing your physical activity and increasing muscle mass can increase your body’s energy needs as well!

😣 Stress can also impact your hunger. Stress can raise cortisol levels which can promote both cravings and hunger .

🥗 Your meal is missing some macronutrients. Making sure your meals have carbohydrates, fats AND protein will help you get full, and stay full after eating.

📺 You’re eating while doing something else. When watching tv, or reading a book, you are not paying attention to how much you are eating and can often lead to feeling hungry after meals.

🍩 You haven’t included foods you enjoy! Eating is more than just physically filling your body with foods. If you don’t find your meals enjoyable, it can undermine how full you feel afterwards!

10/24/2025

🚨Not getting enough fibre in your diet is bad for your health🚨

Most Canadians don't eat enough fibre in they diet.

This is pretty shocking, given the HUGE role that fibre plays in health 🩺.

Fibre is a carbohydrate that is resistant to digestion, which means it takes longer to be broken down and often travels to your colon where it is fermented!

Getting enough fibre in your diet helps to:
👉🏼 Support healthy gut bacteria 🦠
👉🏼 Helps lower cholesterol
👉🏼 Support regular bowel movements 🚽
👉🏼 Improves blood sugar control

And if you needed any MORE reasons to add more fibre to your plate...

Fibre helps you feel full after meals 🍽️ and can help with weight management.

Check out our article to learn more about the health benefits of fibre! You can find the link in my bio.
https://wiseeats.ca/getting-enough-fibre-for-ibs/

10/13/2025

Happy Thanksgiving to our Canadian friends and followers 🍁

10/05/2025

🥗 Have you heard of intuitive eating?

It sounds great in theory — but for many people, it’s not so simple. Cravings, stress, and busy schedules can make it tough to trust your hunger cues.

That’s why meal planning can be a game-changer. It brings structure, consistency, and takes the guesswork out of healthy eating.

👉 Want to know why intuitive eating might not work for everyone? Check out the blog post to learn more.

🤔 What’s been your biggest challenge with eating intuitively? Share below!

https://wiseeats.ca/the-truth-about-intuitive-eating-why-it-doesnt-work-for-everyone/

09/27/2025

Discover Safe Foods to Eat with Celiac Disease

Learn about what foods to eat with celiac disease and how to start a gluten-free diet. See a Registered Dietitian today!

09/15/2025

Fibre is one of the key nutrients in supporting our health. It plays an important role in
- Heart health 🫀
- Blood sugar management
- Gut Health
- Cholesterol management
- Supporting regular bowel movement 🧻

Soluble fibre dissolves in water and is particularly helpful in blood sugar management and reducing cholesterol levels 📉.

On the other hand, insoluble fibre does not dissolve in water and is essential for promoting regular bowel movements and preventing constipation.

Both soluble and insoluble fibres are important for encouraging the growth of healthy gut bacteria, which support our immune systems 🦠 and produce essential vitamins!

Don't forget to check out our article for IBS-friendly sources of fibre, and tips 💡 for boosting your fibre intake!

09/10/2025

Did you know that you can meet in iron needs on a plant-based diet....without supplements?

Iron plays an important role in red blood cell (RBC) production. Without enough iron in your diet, you may develop anemia or experience symptoms such as fatigue.

When it comes to iron, most people think of animal sources like meat 🥩. As a result, people tend to worry about getting enough iron when moving to a plant-based 🌱 diet

BUT, there are actually many plant-based sources of iron. Including iron-rich foods in your diet can help you meet your body's iron needs and prevent complications such as anemia.

Some iron-rich foods you can include in your plant-based diet are,
🥜 Nuts
🫘 Beans
🥬 Spinach
🍞 Enriched foods such as breads, rice and pasta

Learn more about plant-based 🌱 sources of nutrients from the blog. You can find the link 🔗 below or in our bio.
https://rachelmcbryanrd.com/blog/f/plant-based-sources-of-micronutrients?utm_campaign=fbc&utm_medium=social&utm_source=Facebook

Address

182 Memorial Avenue
Parksville, BC
V9P2G3

Opening Hours

10am - 5pm

Website

https://www.wiseeats.ca/

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