How much protein should we all be eating, and how can you make protein digestion easier when you have IBS. This week

• Protein digestion can be challenging for some individuals with IBS, leading to feelings of sluggishness or discomfort.
• The importance of protein intake
• Determining Protein Requirements: how to calculate protein needs based on body weight, emphasizing the importance of considering individual factors such as activity level and muscle mass.
• Food Sources: animal and plant-based protein sources, and discussing how to incorporate them into a balanced diet.
• Common issues individuals with IBS may face when digesting protein, such as low stomach acid and slow digestion.
• Protein Supplements: potential challenges such as FODMAP content and the impact on digestion.

DOWNLOAD - Free guide to low FODMAP vegetarian protein sources - https://goodnessmenutrition.mvsite.app/products/courses/view/1152028

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

Do you undo your waistband every evening by 7pm because of significant bloating? If you do, you're not alone. Bloating is one of the most common issues that I work with in IBS.

In this episode, I explore

• the common causes of bloating including diet, constipation, swallowing air and tight clothing.
• insights into gas production,
• practical tips to ease discomfort

Download my FREE Yoga poses for bloating handout - https://mailchi.mp/goodnessme-nutrition.com/yoga-for-ibs

Work with me

• 3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
• Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

The information in this podcast is not medical advice and is not designed to treat, diagnose or provide personalised health advice. This podcast content is information only and any changes you make are at the user's own risk. Please consult with your doctor or healthcare provider before implementing any new treatment.

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 to be avoided.

🌾 Grains and Carbs

🥦 Vegetables

🍇 Fruit

🍝 Meal Ideas

🧀 Dairy

🍴 Flavour Tricks

🍰 Sweet Treats

>>> DOWNLOAD >>> Free Quick Start Low FODMAP guide - https://www.goodnessme-nutrition.com/low-fodmap-starter-pack/

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

EMAIL - Get the free weekly Inside Knowledge emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Work with me

• 3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
• Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

The information in this podcast is not medical advice and is not designed to treat, diagnose or provide personalised health advice. This podcast content is information only and any changes you make are at the user's own risk. Please consult with your doctor or healthcare provider before implementing any new treatment.