Inside Knowledge for people with IBS

In a slightly different approach to my normal podcast I'm closing out 2023 with my list of irritations in the nutrition online world. Learn how to spot pseudoscience, ask critical questions, and protect your gut health from misinformation. Please take one minute to rate my podcast if you've enjoyed any of the episodes or have learnt something. I'd really appreciate it. Thanks :) Buy my book - Insi...

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 kiw...

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 cons...

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 gastr...

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,...

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...

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 <150...

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 ...

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 see...

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&nb...

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...

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: under eating, overeating for muscle gain, chaotic eating, fear of food, and orthorexia. Each has uniq...

Struggling with high fat meals? Deep dive into fat digestion and its impact on IBS symptoms. Discover the potential hidden culprit—bile acid malabsorption—and its role in triggering diarrhoea predominant IBS. Healthy fats versus fats to avoid. Explore the significance of monounsaturated and polyunsaturated fats, and their impact on inflammation, heart health, and digestion. Valuable insights into...

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 sh...

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. Scienti...

🌟 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 ai...

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, in...

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. Episod...

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...

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 bet...

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 R...

Worried about excessive gas? Join me on the Inside Knowledge for people with IBS podcast as we dive into smelly farts and their connection to your gut health. Highlights: 🔍 Understanding Odorous Gases: Explore the factors behind smelly farts and their ties to IBS symptoms. 🔍 Gut Microbes and Gases: Discover how your gut microbes contribute to gas production and odour. 🔍 Trigger Foods: Learn abo...

If you have IBS you may also experience fatigue. In fact around 60% of people with IBS experience extreme exhaustion. Fatigue is the third most common non-digestive complaint in IBS. This is more than just tiredness, it’s feeling weak, ill and completely lacking in energy, and it’s something I see in my clients a lot.  In this episode I'll share 9 potential reasons why you may...

Part two of my SIBO overview. Links Risk factors for SIBO - https://www.goodnessme-nutrition.com/sibo/four-risk-factors-for-sibo/ What is the Migrating Motor Complex - https://www.goodnessme-nutrition.com/sibo/what-is-the-migrating-motor-complex-how-to-fix-it/ How to use prokinetics in SIBO - https://www.goodnessme-nutrition.com/sibo/using-a-prokinetic-in-sibo/ If you have a question about SIBO, o...

Should you test for SIBO if you have IBS?  In this episode of the Inside Knowledge for people with IBS I’ll share my thoughts on Small Intestine Bacterial Overgrowth and whether you should consider it a cause of your digestive symptoms - even if you have constipation predominant symptoms.  SIBO occurs when more microbes than normal grow in the small intestine. These ferment your food, in...