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The low FODMAP Diet is the best tested dietary intervention for IBS, but it's a right pain to follow!
This week I'm exploring whether or not the evidence for the low FODMAP diet stacks up. What does the research say about alternative diets, medication, and first line diet help for IBS.
**CHECK OUT ** Ultimate Low FODMAP Diet Guide - out now - everything you need to help you properly implement the low FODMAP diet. No stress. Find your IBS food triggers. https://www.goodnessme-nutrition.com/ultimate-low-fodmap-diet-guide-find-your-ibs-triggers/
Links
Review of 13 RCTs on FODMAP in IBS - https://pubmed.ncbi.nlm.nih.gov/34376515/ Low FODMAP comparison to antispasmodic med - https://pubmed.ncbi.nlm.nih.gov/35483886/ NICE guidelines on IBS https://www.nice.org.uk/guidance/cg61/chapter/Recommendations Effects of low FODMAP on microbiome - https://gut.bmj.com/content/71/9/1821Work with me
3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/Book a discovery call about working with me - https://calendly.com/annamapson/30minReady for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.
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.
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Ever noticed your IBS symptoms flare up when you're tired?
This week the intriguing link between sleep and gut health and I cover
how poor sleep can worsen digestive issues, essential sleep hygiene tips, diet changes that can help you sleep better.Whether it's dealing with stress, adjusting your caffeine intake, or setting a sleep-friendly routine, I've got practical advice to help you break the cycle of sleepless nights and painful mornings.
Tune in for insights that could make a big difference in managing your 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/30minReady for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.
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.
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Manglende episoder?
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This week hear about Sian's IBS success story. She had slow transit constipation (methane dominant SIBO) and was struggling with a vegan diet based on convenience food.
Over 3 months together Sian managed to turn her diet around from fast food focus to a healthy vegan diet.
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/30minReady for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.
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.
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You've probably heard of the target to eat 30 different plant based foods a week for gut health.
Where does this target come from, and how on earth can it be achieved? it's possible to expand your diet diversity, even if you have IBS.
Listen
Ep 56 - Ignore my adviceWork with me
3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/Book a discovery call about working with me - https://calendly.com/annamapson/30minReady for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.
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.
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As this podcast turns 1 years old I'm challenging my most frequently given advice for IBS!
Hear why my recommendations for diet, lifestyle and eating habits won't always work. In this episode I discuss:
Should you fast to allow the migrating motor complex time to do it's work? When is it better to eat 4-5 smaller meals rather than 3 main meals a day?Why is it hard to listen to your gut when you have IBS?Should you really aim for 30 different plants a week? And am I really right to say don't eat with distractions like watching TV?This episode aims to give some nuance to the things I often suggest as a first step in 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/30minReady for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.
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.
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Is low stomach acid a cause of your digestive issues? It can be linked to bloating, gas build up, poor digestion, nutrient insufficiencies and feeling overly full.
This episode covers
The importance of stomach acid in your digestionSigns of low stomach acid, and how these overlap with IBSThe one thing stomach acid definitely does NOT cause (it's a common myth)Why I don't recommend taking betaine HCl capsules to increase your stomach acid.Ways to increase your stomach acid at homeGet my free download - 5 non food ways to improve your IBS and get my weekly Inside Knowledge email - https://mailchi.mp/a4f23ce52488/ibs-non-food-tips
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
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.
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You might be aware of your IBS food triggers like FODMAPs or alcohol, but what about hidden ingredients that you don't take notice of?
This week I'm talking about
High fructose corn syrupSugar alcohols Inulin and FOSEmulsifiers and thickenersArtificial sweetenersI'll discuss where these ingredients are commonly found, how they might affect your digestive system, and why they might be the hidden culprits behind your flare ups.
Please rate and review my podcast if you've learnt something from this episode, thanks very much :)
Listen to these episodes for more details:
Ep 25 - SorbitolEp 26 - MannitolEp 28 - FructoseWork 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
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.
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This week is all about how our childhood experiences with food shape adult eating habits.
I cover:
emotional connections to food, attitudes developed during childhood, and the impact of social media on dietary choices. Exploring the complexities of food associations, family mealtime dynamics, parental influences.Suggestions for self-reflection and mindful eating practices are provided, to help you consider your past interactions with food and how it influences dietary behaviours today.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
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.
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Struggling with IBS-D? Did you know it could be related to bile acid diarrhoea (BAD)? You might not have heard of this, but some studies show that around 34% of people with Diarrhoea predominant IBS may have BAD.
In this episode I'll cover
What are bile acids, and how do we make them?What conditions could lead to issues with bile acid reabsorption? How would a doctor test for bile acid malabsorption, and what medication is available? Diet suggestions for bile acid diarrhoeaWork 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
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.
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This week focuses on how to increase your desire to eat. I talk about:
difference between hunger and appetitephysical and emotional factors that influence our drive to eat. reconnect with your body's cues by measuring your appetite practical tips for better appetite including the role of flavour, social eating, exercise, and nutrient intake.Download the tracker I use with my clients here - https://mailchi.mp/goodnessme-nutrition/ibs-diet-tracker
Listen
Ep 50 - how to gain weight with IBSWork 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 educational resources to help you reduce unpredictable and painful gut symptoms.
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.
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Do you react to diet changes every time you try to eat more? If it's stopping you put on weight, listen to this episode.
Trying to gain weight with IBS can be tricky, but it is possible. In this episode I talk through
When to see a doctor about unintentional weight lossUnderstanding whether your weight loss is down to restricted diet, or something else.Could a fear of the consequences of eating be holding you back from gaining weight. How to eat more fat and digest rich meals betterWhy protein is importantTips for improving your appetiteNext week's episode will focus on how to increase your appetite. It's for people who never feel hungry. So, stay tuned for that one.
Links
Download my vegetarian low FODMAP guide - for all the details on beans, and UK fake meat products. https://goodnessmenutrition.vipmembervault.com/products/courses/view/1152028Fat absorption - Bile Acid Diarrhoea - https://www.goodnessme-nutrition.com/gut-health/bile-acid-diarrhoea-a-forgotten-reason-for-ibs-d/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
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Meet my client Fran in this case study episode.
Fran had constipation, bloating and a very noisy digestion at the start of the Gut Reset programme. By the end her digestion had quietened down, and she was confident eating a wide range of foods.
Hear the details of how I worked with Fran navigating:
Fear of being hungry due to being a very picky eater as a child and always worrying about availability of safe foodsExpectations over losing weight on the low FODMAP diet Understanding signals from your body and responding to themI hope you enjoy this episode, email me your question about IBS - [email protected].
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
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Breathing plays a significant role in digestion, with stress levels directly impacting IBS. Stress-sensitive disorders like IBS can be aggravated without effective stress management techniques.
In this episode I cover diaphragmatic breathing, alternate nostril breathing, box breathing, 4-7-8 breathing, and belly breathing with visualisation Emotional Freedom Technique (EFT), also known as tapping - While evidence for EFT's efficacy in managing IBS stress is limited, incorporating stress-relief practices into daily life can foster a virtuous cycle of improved well-being and digestion.Tapping Points:
Top of the Head: Tap gently with your fingertips on the crown of your head.Eyebrow: Tap at the beginning of your eyebrow, right above your nose.Side of the Eye: Tap on the bone bordering the outer corner of your eye.Under the Eye: Tap on the bone beneath your eye.Under the Nose: Tap above your upper lip, right beneath your nose.Chin: Tap beneath your bottom lip, above your chin.Collarbone: Tap just below your collarbone.Under the Arm: Tap on the side of your body, about 4 inches below your armpit.Episodes
Ep 4 - Controlling IBS with your MindWork 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
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Everyone always wants to know what caused their Irritable Bowel Syndrome (IBS), but often you can't know for sure. This episode aims to provide clarity amidst the confusion.
IBS - A biopsychosocial condition influenced by biological, psychological, and social factors.Post-infectious IBS emerges as a common trigger, often following a bout of gastroenteritis or food poisoning, disrupting intestinal barriers and triggering chronic inflammation.Motility issues play a significant role, with slow movement leading to bacterial overgrowth and constipation, while fast motility causes diarrhoea.Small Intestinal Bacterial Overgrowth (SIBO) is highlighted as a treatable cause, affecting a substantial portion of IBS sufferers.Additionally, improper digestion of certain foods, especially fermentable fibres, and the intricate gut-brain connection are explored as key contributors.The gut-brain connection and how this can impact your digestionUseful episodes
Tracking your symptoms for IBS - Ep 6SIBO - Ep 11, 12 and 31Gut-brain connection - Ep 4Work 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
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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 intakeDetermining 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
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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 discomfortDownload my FREE Yoga poses for bloating handout - https://mailchi.mp/goodnessme-nutrition.com/yoga-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/Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.
Instagram - @goodnessme_nutrition
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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
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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
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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:
Top 10 Mistakes Unveiled: Despite your best efforts, some interventions may inadvertently worsen your IBS symptoms. 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.The Importance of Breathing: Surprisingly, correct breathing techniques can significantly impact your digestive health. Fibre Facts: Learn the delicate balance of fibre intake for optimal digestion. 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
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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
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