Inside Knowledge for people with IBS

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...

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...

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...

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 advice Work with me 3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/ Book a discovery call about working with me - ht...

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 h...

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 digestion Signs of low stomach acid, and how these overlap with IBS The one thing stomach acid definitely does NOT cause (it's a common myth) Why I don't recommend taking betain...

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 syrup Sugar alcohols Inulin and FOS Emulsifiers and thickeners Artificial sweeteners I'll discuss where these ingredients are commonly found, how they might affect your digestive system, and why they might be the hidde...

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 yo...

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 bil...

This week focuses on how to increase your desire to eat. I talk about: difference between hunger and appetite physical 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...

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 loss Understanding whether your weight loss is down to restricted diet, or something else. Could a fear of the consequences of eating...

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 availabili...

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...

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...

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 in...

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 bloat...

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 associa...

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...

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 eati...

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. Reintroduct...

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 g...

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 an...

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,...

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 info@goodnessme-nutrition.com, an...

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 clarit...