Part 2 - Constipation Diet for people with IBS-C

• Building on the insights from Episode 33, which explored the causes of constipation, this episode is all about what to eat for more regular bowel movements.
• Discover essential daily routines, including the importance of regular exercise, adequate hydration, and mindful dietary practices
• Impact of fibre on bowel regularity and specific foods like kiwi, flaxseeds, and prunes
• Using laxatives to get things moving
• Optimising morning routine for a good start to the day.

Relevant episodes

• Ep 24 - Abnormal eating pattern
• Ep 23 - Dietary fats and IBS
• Ep 7 - Periods and IBS
• Ep 1 - Normal Digestion

Work with me

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

This episode is Part 1, about causes of constipation in IBS. Helping to understand what might be maintaining your slow bowel is important to know where to start in treating.

• 🤔 The Constipation Conundrum: Unravelling the complexity of tackling constipation, beyond the common advice of drinking more water.
• 🤯 Types of Constipation: From slow transit time to pelvic floor dysfunction - different constipation categories.
• 🚺 Gender Disparity: Discover why women are more than twice as likely to experience constipation compared to men.
• 🤰 Hormonal Influences: Understand how hormones, especially during menstruation and menopause, can affect gut transit time.
• 🍽️ Dietary Causes: Explore the impact of low-fibre, high-fat diets, and the surprising connection between under-eating and constipation.

Part 2 next

Relevant episodes

• Ep 24 - Abnormal eating pattern
• Ep 23 - Dietary fats and IBS
• Ep 7 - Periods and IBS
• Ep 1 - Normal Digestion

Work with me

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

Today, I'm sharing a case study from my client work. If you've ever wondered what it's like to work with me, this episode will give you a behind-the-scenes look at the transformative journey of one of my clients, Tony.

Tony's Journey

Tony approached me with severe nightly pain caused by bile acid reflux, compounded by a missing gallbladder. His restrictive diet, coupled with constipation and gastric dumping, had led to weight loss and low energy levels.

• Learn how a gradual introduction of foods, strategic education on digestion, and personalized dietary changes played a pivotal role in Tony's progress.
• Hear what he started eating, and how
• Learn about the supplements that complemented Tony's journey, from magnesium powder to butyrate and probiotics.
• Winning with a normal bowel movement after four years!

Relevant episodes

• Ep 1 - Normal digestion

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.

Let's unravel the complexities of supplementing for Small Intestine Bacterial Overgrowth (SIBO). If you've found yourself lost in the maze of SIBO treatments and supplements, this episode is your compass.

• Understanding SIBO Supplement Confusion - navigating the multitude of available products.
• Knowing Your SIBO Type -Before diving into supplement protocols, ensure you know your SIBO type—hydrogen, methane, or hydrogen sulphide.
• Antimicrobial Treatments for Hydrogen SIBO - Berberine, neem and oregano oil are explored as complementary options.
• Addressing Methane SIBO with Allicin- For those dealing with methane overgrowth, allicin, an extract from garlic.
• Tackling Hydrogen Sulphide SIBO - bismuth and soy isoflavones. Challenges in testing are acknowledged.
• Managing Die-Off Reactions - A crucial aspect of supplementing for SIBO is managing die-off reactions. How to recognise die-off symptoms, including fatigue and flu-like feelings.
• Exploring Biofilm Busters - e.g. N-acetylcysteine, glutathione, alpha-lipoic acid, and enzymes like serrapeptase are discussed.
• Crafting Your Supplement Plan - How to graduate your treatment.
• Probiotics, Prebiotics, and Prokinetics

For more personalized guidance on managing SIBO and digestive health, consider joining the Gut Reset group. If you have questions or topics you'd like covered in future episodes, reach out. Stay tuned for more insights into digestive wellness. Until next week, goodbye!

Links

• How to use prokinetics in SIBO - https://www.goodnessme-nutrition.com/sibo/using-a-prokinetic-in-sibo/
• 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 22 - Supplements for 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/

You’ve probably heard someone recommend fermented foods are a good idea for improving gut health, but are fermented foods good for IBS?

In this episode

• What are fermented foods?
• Benefits of fermented foods for your gut
• What happens to the FODMAPs when food is fermented
• Which fermented food is higher in FODMAPs than the unfermented version
• How to make sauerkraut and kefir

Links

• References for the papers in this blog post - https://www.goodnessme-nutrition.com/ibs/are-fermented-foods-good-for-ibs/
• Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
• 1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

This episode is part of my FODMAP mini-series looking at how to handle a negative reaction to the FODMAP diet reintroduction phase. Listen to them all.

Listen to hear how to retest after a positive FODMAP reaction to a challenge. I also share HOW Fructans will affect your gut.

Foods turn to moderate or high FODMAP at these levels:

• Brussel sprouts <3
• Cabbage - savoy <55g
• Cabbage – red <150g
• Courgette <75g   
• Mange tout <25g
• Okra <90g (8)    
• Grapefruit <100g
• Raisins <18g
• Rye bread <43g
• Cous cous <51g
• Wheat pasta 100g

If one of the high Fructan foods has affected you, you can retest this FODMAP with a different food.

For help managing your IBS diet, including the low FODMAP diet, join the 3 month Gut Reset.

Links

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

This episode is part of my FODMAP mini-series looking at how to handle a negative reaction to the FODMAP diet reintroduction phase. Listen to them all.

Listen to hear how to retest after a positive FODMAP reaction to a challenge. I also share HOW fructose will affect your gut.

Foods turn to moderate or high FODMAP at these levels:

• Artichokes <70g
• Asparagus <1
• Broad beans -1
• Red peppers <57g
• Orange pepper <51g
• Yellow pepper <47g
• cherry tomatoes <4
• Tinned tomatoes <190
• Sundried tomatoes
• Figs
• Grapes <6
• Mango <45g
• Nectarines
• Strawberries <75g
• Raspberries <75g
• Broccoli stalks <50g
• Honey <1/2 tbsp
• Agave / High Fructose Corn Syrup (HFCS )
• Orange juice <95ml
• Watermelon <20g
• Rum

If one of the high fructose foods has affected you, you can retest this FODMAP with a different food.

For help managing your IBS diet, including the low FODMAP diet, join the 3 month Gut Reset.

Links

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

This episode is part of my FODMAP mini-series looking at how to handle a negative reaction to the FODMAP diet reintroduction phase. Listen to them all.

Listen to hear how to retest after a positive FODMAP reaction to a challenge. I also share HOW Galacto-oligosaccharides will affect your gut.

Foods turn to moderate or high FODMAP at these levels:

Nuts

• Almonds - 10 nuts
• Hazelnuts - 10 nuts
• Flax seeds 15g (1 tbsp)
• Butternut squash – 60g (also Mannitol)
• Cassava – 180g

Beans   

• Pinto beans <28g (1.5 tbsp)
• Adzuki beans <40g (¼ cup)
• Black beans <45g (¼ cup)
• butter beans <60g
• borlotti beans <45g
• chickpeas, tinned, rinsed <80g (when these are dried, & boiled you can only eat <33g)
• cannellini beans <89g
• Lentils tinned, rinsed  <65g (brown)
• Lentils (puy) 30g is low, 90g is high
• Lentils (red) 23g is low 46g is moderate

If one of the high GOS foods has affected you, you can retest this FODMAP with a different food.

For help managing your IBS diet, including the low FODMAP diet, join the 3 month Gut Reset.

Links

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

This episode is part of my FODMAP mini-series looking at how to handle a negative reaction to the FODMAP diet reintroduction phase. Listen to them all.

Listen to hear how to retest after a positive FODMAP reaction to a challenge. I also share HOW mannitol will affect your gut.

Foods turn to moderate or high FODMAP for mannitol at these levels:

• Butternut squash – 60g (also high in GOS)
• Cauliflower – 75g
• Mange tout – 25g  (these are also high in fructans)
• Sweet potato – 75g
• Sauerkraut – 30g
• Mushrooms - button – 10g , portobello – 15g, Shitake – 15g
• Food additive - E-421

If one of the high mannitol foods has affected you, you can retest this FODMAP with a different food.

For help managing your IBS diet, including the low FODMAP diet, join the 3 month Gut Reset.

Links

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

This episode is part of my FODMAP mini-series looking at how to handle a negative reaction to the FODMAP diet reintroduction phase. Listen to them all.

Listen to hear how to retest after a positive FODMAP reaction to a challenge. I also share HOW sorbitol will affect your gut.

Foods turn to moderate or high FODMAP for sorbitol at these levels:

• Apricot – 25g    
• Avocado - 45g 
• Blackberries – 7g (1 berry)
• Cabbage (white) – 100g
• Peaches – 30g       
• Sweetcorn – 63g

If one of the high Sorbitol foods has affected you, you can retest this FODMAP with a different food.

For help managing your IBS diet, including the low FODMAP diet, join the 3 month Gut Reset.

Links

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