This week is all about how to manage your cravings for foods, looking at where they come from, and what might drive them.

• Defining cravings and the psychological and emotional factors that drive them.
• Discussing the connection between diet, gut health, and the occurrence of cravings.
• Ultra processed foods and their impact on cravings.
• Examining the role of emotional attachment and memories associated with specific foods.
• Recognizing physical reasons for increased cravings, including nutrient deficiencies and hormonal fluctuations.
• The importance of balanced nutrition and regular meals to reduce cravings.
• Exploring techniques to suppress and distract cravings, and how to encourage acceptance of cravings.
• Practical tips for portion control, altering environmental cues, and addressing psychological triggers for cravings.

Work with me

• Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
• 1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.

Instagram - @goodnessme_nutrition

This episode is about Avoidant Restrictive Food Intake Disorder (ARFID) in IBS, highlighting its prevalence and overlap with functional gut disorders for Eating Disorder Awareness week.

• Identification and symptoms: ARFID is common in IBS, often leading to restrictive diets based on fear of digestive consequences.
• Distinguishing ARFID from picky eating: ARFID involves heightened sensitivity to food and fear of digestive consequences, perpetuating avoidance behaviours.
• Extreme food avoidance in ARFID worsens IBS symptoms, driven by anxiety and disgust around food.
• Identifying ARFID: Questions help assess avoidance behaviours and physical signs like unintentional weight loss, indicating ARFID.
• When to seek medical and mental health support for ARFID diagnosis
• Non-food interventions to support gut health.

Support with eating disorders

Beat - https://www.beateatingdisorders.org.uk/

NHS - https://www.nhs.uk/mental-health/feelings-symptoms-behaviours/behaviours/eating-disorders/overview/

Work with me

• Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
• 1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.

Instagram - @goodnessme_nutrition

Are you struggling to manage your IBS symptoms effectively? In Episode 42 of the Inside Knowledge podcast, I'll share 10 common mistakes that could be worsening your symptoms.

Here's a glimpse of what you'll discover:

1. Top 10 Mistakes Unveiled: Despite your best efforts, some interventions may inadvertently worsen your IBS symptoms.
2. Eating Habits Impact: From gobbling down meals too quickly to eating while distracted, Anna highlights how your eating patterns could be hindering proper digestion and exacerbating discomfort.
3. The Importance of Breathing: Surprisingly, correct breathing techniques can significantly impact your digestive health.
4. Fibre Facts: Learn the delicate balance of fibre intake for optimal digestion.
5. Timing of your meals: Discover why late-night meals and overly restrictive diets could be contributing to your digestive woes.

Work with me

• 1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/
• Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/

Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.

Instagram - @goodnessme_nutrition

Another case study of IBS clients from my Gut Reset programme. In this episode listen to Priya and her story.

• Symptoms and Diagnosis: Bloating, gas, and mucus, despite managing coeliac disease well.
• Treatment Approach: Delve into the process of identifying triggers and implementing dietary changes.
• Managing a health weight - the importance of proper nutrition for managing IBS symptoms.
• Reintroduction and Progress: Follow Priya's journey of gradually reintroducing foods and experiencing symptom relief.
• Stress and Emotional Impact: Recognize the role of stress and emotions in exacerbating digestive symptoms.
• Focus on Self-Care: Explore strategies to prioritize self-care and maintain digestive health during stressful times.
• Better digestive health through increased self-awareness.

You might also like to listen to

• Episode 24 about disordered eating practices in IBS.

Work with me

• Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
• 1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.

Instagram - @goodnessme_nutrition

This week is all about food during SIBO treatment and beyond. Most of my clients struggle with this before we work together. There is no right way, but this episode I explain some of the different approaches.

🥦 Exploring SIBO diets: low FODMAP, specific carbohydrate, SIBO-specific, biphasic, and elemental diets.

👩‍⚕️ The importance of working with a knowledgeable SIBO nutritionist for tailored guidance.

🚫 The perils of remaining on a restrictive diet for too long. You want to eat as broad a diet as your symptoms allow.

🍎 Balancing symptom management and nutritional needs during SIBO treatment and maintenance.

🔄 Reintroduction of diverse, nutrient-rich foods post-treatment for long-term gut health.

If you've learnt anything or enjoyed the podcast - Please leave me a review to support this podcast.

Links

• What to eat with SIBO blog post - https://www.goodnessme-nutrition.com/sibo/whats-the-best-sibo-diet-for-treating-and-getting-rid-of-symptoms/
• Risk factors for SIBO - https://www.goodnessme-nutrition.com/sibo/four-risk-factors-for-sibo/

Relevant episodes

• Ep 11 - SIBO
• Ep 12 - SIBO treatments
• Ep 31 - Supplements for SIBO

Work with me

• Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
• 1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

Email - [email protected]

This is part 2, Ep 38 was part 1. This week I cover

• Weight Loss Complications - complexities of weight loss, including the influence of genetics, hormonal factors, and socioeconomic status.
• Navigating Dieting Mindsets and Challenges - Exploring the mindset of dieting and its impact on hunger hormones. Restrictive diets and the importance of sustainable eating habits.
• What to eat - Diet products and their effects on IBS symptoms.
• Practical Strategies for Weight Loss with IBS - meal timing and mindful eating habits.
• Highlighting the benefits of slowing down while eating and staying hydrated.

Work with me

• Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
• 1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

Ready for your gut reset? 🌍 I work with IBS clients worldwide, providing remote consultations and a wealth of educational resources.

Instagram - @goodnessme_nutrition

This episode is for people with IBS who want to lose weight but struggle to change their diet. It won't be suitable for everyone, and I'll be creating a 'how to GAIN weight' episode soon. I cover

• common challenge of trying to lose weight while dealing with digestive discomfort.
• Addresses the misconception that IBS causes weight gain and explores potential associations, including low transit time, high methanogen overgrowth, and others.
• The importance of addressing IBS symptoms before focusing on weight loss.
• Start with a gradual approach to weight loss, starting with basic dietary improvements.
• Why addressing your digestion first, before weight loss is important.
• Balancing Exercise and IBS
• Discussing you motivations for Weight Loss: Encourages you to question their motivations for wanting to lose weight.
• Alternative Measures for health beyond weight, such as fitness levels and waist-hip ratio.

Work with me

• Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
• 1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.

Instagram - @goodnessme_nutrition

In this episode, I'll be focusing in on what foods you CAN eat, and less on what's high FODMAP.

I understand the challenges of finding inspiration for meals that avoid triggers and combat the dreaded bloat. I hope this episode gives you ideas and confidence to rediscover the joy of eating while maintaining a low FODMAP diet.

Episode Highlights:

🌾 Grains and Carbs: Explore the variety of low FODMAP grains, from spelt sourdough to quinoa, making your meals both delicious and IBS-friendly.

🥦 Vegetables Galore: Learn about low FODMAP vegetables, adding colour and nutrients to your plate.

🍇 Fruit Revelations: Discover the world of low FODMAP fruits, from tropical ones like pineapple to berries, offering a sweet touch without the tummy trouble.

🍝 Meal Ideas: Get practical meal suggestions, from stir-fries to sushi bowls, making IBS-friendly eating a yummy experience.

🧀 Dairy Dilemmas: Demystify dairy in the low FODMAP world. A moderate amount of hard cheese and lactose-free milk can be part of your daily intake.

🍜 Pasta Possibilities: Break free from the misconception that pasta is off-limits—find out how to enjoy it with low FODMAP choices like brown rice pasta.

🍴 Flavour Tricks: Learn subtle flavour enhancements, like garlic-infused oil and spice additions, making your low FODMAP meals a gastronomic delight.

🍰 Sweet Treats: Delve into low FODMAP dessert options, including a rhubarb crumble recipe that's both indulgent and gentle on the digestive system.

Don't let IBS dictate a bland set of meals. Tune in, try out these delicious suggestions, and let's make your low FODMAP diet enjoyable whilst you're on it.

Email your questions to [email protected], and I'll help you find a way to eat that's easier on your digestion.

Relevant episodes

• Ep 17 & 18 - low FODMAP diet overview and FODMAP reintroduction guidelines
• Ep 8 - Vegetarian diet for IBS
• Ep 19 - Dairy and IBS
• Ep 23 - Dietary fat and IBS

Work with me

• Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
• 1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.

Instagram - @goodnessme_nutrition

Here's another case study from my Gut reset program. Hear Ruth's story of a digestive journey from chaos to calm.

Ruth's Journey

Ruth started to work with me beset by upper abdominal pains, bloating, erratic bowel movements and irregular menstrual cycle.

• Ruth was looking for calm and control of symptoms, she didn't know what to turn to next.
• Using the low FODMAP diet to create structure and clarity on food intolerance.
• Harnessing the gut-brain axis to bring more calm and focus.
• What supplement didn't go so well for Ruth, and the ongoing struggle of a digestion changing based on monthly periods.
• What happened after the Gut Reset - Ruth's continued progress.

Relevant episodes

• Ep 1 - Normal digestion
• Ep 32 - Tony's case study - restrictive dieting and bile acid reflux

Work with me

• Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
• 1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.

In a slightly different approach to my normal podcast I'm closing out 2023 with my list of irritations in the nutrition online world.

How to spot people who don't know what they're talking about. In this episode, I cover:

• Why the language people use about food is important
• My views on why words like toxic, inflammatory and 'nasties' are unhelpful terms
• Beware people selling supplements who also give health advice
• We don't all need to be gluten free - anyone who says we do is talking nonsense
• Seed oils aren't toxic either
• Green powders are a waste of money
• You don't need a continuous glucose monitor unless you've got diabetes
• Watch out to avoid anyone promising quick fixes

Please take one minute to rate my podcast if you've enjoyed any of the episodes or have learnt something. I'd really appreciate it. Thanks :)

Work with me

• Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
• 1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/