This episode covers an often overlooked in discussions about gut health: eating patterns.

I'll explore how abnormal eating might be exacerbating your digestive issues, affecting everything from bloating to constipation or diarrhoea.

I'll cover five common eating patterns I see with my IBS clients:

1. under eating,
2. overeating for muscle gain,
3. chaotic eating,
4. fear of food, and
5. orthorexia.

Each has unique implications for gut health. For instance, under eating can slow digestion, while overeating disrupts appetite signals and contributes to bloating.

We'll discuss practical tips for each pattern, emphasizing appetite sensitivity training and the crucial gut-brain connection. It's not just about what you eat, but how you eat.

Links

• Ep 2 - How to eat
• Ep 3 - When to eat

Website - www.goodnessme-nutrition.com

Struggling with high fat meals? Deep dive into fat digestion and its impact on IBS symptoms.

1. Discover the potential hidden culprit—bile acid malabsorption—and its role in triggering diarrhoea predominant IBS.
2. Healthy fats versus fats to avoid. Explore the significance of monounsaturated and polyunsaturated fats, and their impact on inflammation, heart health, and digestion.
3. Valuable insights into essential fatty acids like omega-3 and omega-6 - best dietary sources
4. Practical tips. Shift your focus from meal-by-meal to an overall dietary pattern, emphasizing high fibre and healthy fats while minimizing processed foods.

Links

• Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
• 1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/
• BLOG - Bile acid malabsorption - https://www.goodnessme-nutrition.com/gut-health/bile-acid-diarrhoea-a-forgotten-reason-for-ibs-d/

Should you take supplements for IBS? In particular probiotics, prebiotics or digestive aids. There are certainly plenty advertised online, or promoted by social media influencers. But who can you trust? And are they worth the money? 

In this episode I’ll share my thoughts on gut health supplements so you don’t have to spend any longer searching online for the next best gut health hack.

I’m sharing things I use with my Gut Reset clients, things that I know work, and I’ll explain how you should take them, and how you will know if they’re working. 

I cover

• Probiotics
• Digestive enzymes
• Saccharomyces Boullardii
• Digestive bitters
• PHGG

Strains for Constipation

Lowering methane

• Lactobacillus reuteri DSM 17938

Increase bowel movement frequency

• Bifidobacterium lactis BB-12
• Lactobacillus rhamnosus (best with FOS)

Improving transit time -

• Bifidobacterium lactis HN019
• Bifidobacterium animalis subsp. lactis DN-173 010

Strains for bloating

• Lactobacillus acidophilus NCFM®
• Bifidobacterium lactis HN019
• Bifidobacterium lactis Bi-07®
• Lactobacillus plantarum Lp299v
• Bifidobacterium infantis 35624
• Bacillus Coagulans
• Saccharomyces cerevisiae CNCM I-38561
• Lactobacillus acidophilus Rosell-52

Website - www.goodnessme-nutrition.com

In this edition, we lace up our running shoes and talk about the dreaded Runner's Diarrhoea!

Have you ever experienced the urgent need to dash to the toilet mid-run?

• Unlocking the Benefits of Exercise for IBS - Exercise enhances bowel regularity and alleviates stress and anxiety.
• The High-Intensity Exercise Conundrum - link between intense exercise and symptoms like diarrhoea and cramping. Scientifically, we explore how enzymes produced during such workouts can impact gut permeability. The key? Gradual fitness building to minimize these symptoms, supported by insights from studies highlighting the resilience of well-trained athletes.
• Dietary Wisdom and Core Strength - Navigating dietary strategies, the importance of a balanced, fibre-rich diet and introduce the Low FODMAP diet.
• Practical Tips - Maintaining a food diary, aligning meal timings with runs, and integrating non-fermentable fibre foods.

Links

🌟 Struggling with that dreaded flare-up again?

Highlights:

• Decoding your gut's signals during an IBS attack.
• Learn top-notch strategies to ease the pain, reduce cramps, Quick relief tips and tricks,
• Insights on what to eat during a flare of diarrhoea or constipation
• Discover the low FODMAP heroes, from soothing teas (think peppermint, ginger, and fennel) to gut-friendly foods.
• Over-the-counter aids, from laxatives to anti-diarrhoea meds.

Links

• Work with me individually - https://www.goodnessme-nutrition.com/consultations/
• Join the Group Gut Reset - 3 months of IBS support - https://www.goodnessme-nutrition.com/group-course-ibsc/

Episode links

• Ep 17 - the low FODMAP diet
• Ep19 - FODMAP reintroductions

Are you missing cheese? Or milk in your tea?

Dairy can be problematic for many people with IBS, BUT you may not need to be completely dairy free to manage your digestive symptoms. Here's all you need to know about dairy and irritable bowel syndrome.

In this episode:

• Lactose and Lactase: The role of lactase, the enzyme needed to break down lactose. Lactose intolerance can vary among individuals, including genetic factors and temporary intolerance after a stomach bug.
• Effects of Lactose: Excessive lactose can affect the gut, leading to symptoms like loose stools, gas, and diarrhoea. High-fat dairy foods can slow digestion and trigger symptoms.
• Lactose Content in Common Foods: Examples of lactose content in various dairy products, including cheese, ice cream, yogurt, and milk. Some people can tolerate limited amounts of lactose.
• A2 Milk: What's the difference between A1 and A2 milk, and the potential benefits of A2 milk for those who have issues with A1 milk. Responses to milk can vary among individuals.
• Nutrients for Dairy-Free Individuals: Essential nutrients like calcium and iodine for individuals who are dairy-free.
• Choosing Alternative Milks: Which milks are best if you're avoiding dairy?

Links

• Website - www. goodnessme-nutrition.com

In Part 2 of my Low FODMAP Diet series, host Anna Mapson guides you through how to reintroduce high FODMAP foods into your diet. Whether you've just recently experienced relief from IBS symptoms during the elimination phase, or you've been avoiding FODMAPs for years, this will help!

Discover how to do this safely and systematically to create a sustainable, symptom-minimizing long-term diet.

Episode Highlights:

1. The Reintroduction Challenge: The common fear of reintroducing high FODMAP foods after eliminating them from your diet and explains why it's a crucial step in the journey toward digestive freedom.
2. The Step-by-Step Approach: Pick one FODMAP group at a time and increase your intake over three days. You need to understand which foods fall into each FODMAP category.
3. Timing and Progression: Discover the timeline for reintroduction, which may take about 6 to 10 weeks, with breaks and reset days in between challenges, ensuring a systematic approach to identify specific triggers.
4. Adapting to Change: Understand that food intolerances can evolve over time, especially for those with conditions like SIBO (Small Intestinal Bacterial Overgrowth), and learn the importance of periodically revisiting previously challenging foods.
5. Balancing Act: Anna provides insights into managing anxieties during reintroduction, employing mindful eating techniques, and staying vigilant without becoming overly anxious about symptoms.
6. Customizing Challenges: For extremely sensitive individuals, Anna suggests a slower approach by alternating reintroduction days to ease anxieties and accommodate your comfort level.
7. Revisiting Restriction: Consider a brief return to a strict low FODMAP diet for 1-2 weeks before reintroduction if you're unsure about your current triggers, to potentially identify unnecessary dietary restrictions.

Links

• Website - www.goodnessme-nutrition.com

For more personalized guidance, feel free to ask questions ([email protected]) or tune in to Instagram live sessions (@goodnessme_nutrition) for further insights.

[Disclaimer: The information provided in this podcast is educational in nature and not a substitute for professional medical advice. Always consult with a healthcare provider or dietitian, especially when making significant dietary changes, particularly for individuals with IBS.] 🎙️🍽️

In this episode of Inside Knowledge, Anna Mapson takes on the Low FODMAP Diet, a potential game-changer for those with Irritable Bowel Syndrome (IBS).

What you'll learn:

1. What Are FODMAPs? And why do they affect your digestion?

2. The Low FODMAP Diet Phases - elimination, reintroduction, and establishing a new long-term diet.

3. Who Should and Shouldn't Try the Low FODMAP Diet? caution for those with a history of eating disorders and the need for a holistic approach to digestive health.

4. Tips for Getting Started - practical tips, like focusing on naturally low FODMAP foods and planning meals in advance.

5. The Complexity of FODMAPs why individual responses vary.

6. Considerations Beyond FODMAPs - other food based triggers for IBS

Stay tuned for the next episode where I'll go deeper into the intricate process of reintroducing FODMAPs.

Remember, always consult a healthcare professional before making significant dietary changes.

Links

• https://www.goodnessme-nutrition.com/fodmap/a-beginners-guide-to-the-low-fodmap-diet/
• https://www.goodnessme-nutrition.com/ibs/when-the-low-fodmap-diet-doesnt-work/

You may be advised to go gluten free when you get an IBS diagnosis, but should you really do this?

In this episode

• Why might you feel better on a gluten free diet (and it's not always the gluten!)
• How gluten affects your digestion (especially for IBS-D)
• What about ancient grains like spelt or einkorn? Are these lower in gluten?
• Why is sourdough better for people with IBS?
• What's the difference between the effect of gluten and fructans on your digestion?
• Benefits of wholegrains for our digestion.

Links

Website - www.goodnessme-nutrition.com

Are you eliminating too many different foods to help control IBS?

Discover the significance of diverse dietary choices, learn about the benefits of reintroducing fibre-rich foods, and find out how to navigate the intricacies of a gradual reintroduction process.

Highlights:

• Overcoming Food Anxiety: Learn how to manage anxiety-driven food avoidance and regain control over your dietary choices.
• The Role of Fibre: Understand the vital role of fibre in nurturing a healthy gut microbiome and why its reintroduction matters.
• Mindful Eating: Discover the importance of mindful eating during the reintroduction phase and its impact on digestion.
• Professional Support: Learn why working with a trained nutrition professional can be valuable in the food reintroduction journey.
• Symptom Tracking: Get insights into tracking your symptoms and using a food diary to monitor your progress.
• Success Stories: Hear real-life examples of clients who successfully expanded their diets by reintroducing foods.

Links

1. Ep 2 - How to eat - https://player.captivate.fm/episode/019c8f5f-6ea6-4bdf-a586-b2c584fc8821
2. Ep 6 - Tracking for IBS - get the free IBS symptom tracker - https://player.captivate.fm/episode/e5465c15-fc31-4829-9a7c-525094761043
3. Email me some ideas for future episodes if you have a topic I should cover - [email protected]
4. Website - www.goodnessme-nutrition.com