Inside Knowledge

This episode is hot off the press! Today I saw an update from the Monash university about the changes to the classification of FODMAP foods and I'm bringing it straight to you! As a nutritional therapist working with people who have IBS I help people with FODMAP reintroduction so I need to stay up to date with any changes, and I'm bringing them to you, lovely listeners. This week I'll explore WHY FODMAP ratings can change, what it means for you, and which specific foods have been reclassified. LinksEp 28 - Fructose and how it affects your digestionEp 17 & 18 - introduction to the low FODMAP diet. **WIN** a free consult with me - give me feedback on my podcast here and enter into a prize draw to win a call with me - https://forms.gle/xChYCzyYEvtVcTNp6 Links from today's sessionBuy my Ultimate Guide to the Low FODMAP Diet - https://www.goodnessme-nutrition.com/ultimate-low-fodmap-diet-guide-find-your-ibs-triggers/2022 research Existing differences between available lists of FODMAP-containing foods https://www.reed.es/ArticuloFicha.aspx?id=6609&hst=0&idR=122&tp=1 Monash university - why do FODMAPs change - https://www.monashfodmap.com/blog/retested-foods-why-fodmap-content-might-change/ Work with me3 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?

Better digestion isn't only about what you eat. It also comes from the way we feel, what we do, exposure to microbes and HOW we eat. LinksEp 2 - Mindful eatingEp 59 - Sleep & IBSWork with me3 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?

This week I'm discussing the transformative role of fibre in improving bowel movements for people with IBS, including: Explanation of different types of fibre: soluble, insoluble, and fermentable. Benefits of fibre including reduced risk of colorectal cancer, cardiovascular disease, stroke, and diabetes. Importance of gradually introducing low FODMAP, high fibre foods to prevent bloating and discomfort. Practical tips for incorporating fibre into your diet. Role of fibre in overall gut and body health. Tune in to discover how to increase your fibre intake without triggering IBS symptoms.FREE Download - get my list of low FODMAP fibre here - https://mailchi.mp/goodnessme-nutrition.com/low-fodmap-fibre Work with me3 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?

SIBO (small intestine bacterial overgrowth) is a tricky condition to get on top of and can be confusing to navigate on your own. In this episode I cover:Assessing your progress with SIBO treatment - are you any better? Keeping the gut moving with prokinetics and eating patternsDiet during and after treatmentThe importance of looking after your body & mindLinksEp 11 - what is SIBOEp 12 - treating SIBOEp 31 - Supplements for SIBOEp 40 - Diets for SIBOEp 43 - ARFID - restrictive eating Work with me3 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?

This week I discuss Mandy's struggle with digestive issues post-gallbladder removal. Her constipation turned to severe diarrhoea, managed by a low-fat, low-FODMAP diet but she had lost a lot of weight. Hear how Mandyincreased her diet variety and fibre intake, reduced her reliance on laxatives and anti-diarrhoea medicationbalanced weight gain with fat digestion Links Ep 91 - Role of Bile in IBS and SIBOEp 57 - Should we be eating 30 plants a week?Work with me3 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?

Having gut issues can be expensive! There are so many products, tests and practitioners offering to reduce bloating, get rid of constipation or calm abdominal pain. Unfortunately they don't all add up. This week I've got some tips on how to save money when you're dealing with IBS or SIBO. In this episode:The cost of IBS to the NHS (including how much NHS tests and appointments really cost)Which tests are unnecessary for most people with digestive issuesIdeas for saving moneyWhy you need to get off your dairy and gluten free dietDownload the Non-Food IBS Strategies workbook - https://mailchi.mp/a4f23ce52488/ibs-non-food-tips Linked episodesEp 31 - Navigating Supplements for SIBOEp 19 - Dairy and Irritable Bowel SyndromeEp 16 - Should you go gluten free if you have IBS?Work with me3 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?

If you struggle with diarrhoea, bloating, or trouble digesting fatty meals, your bile could be part of the problem. This episode covers:Bile acid malabsorption, and the similarity to IBS-D. Sluggish bile flow, menopausal effects on bile production, Supporting healthy bile flow through dietary habits, hormone levels, liver health, GallstonesWork with me3 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?

Several clients I've worked with have struggled to let go of IBS diet restrictions or accepting variation in digestion. This episode will help you consider a few aspects of IBS recovery such as:How to measure improvement in IBS symptoms?Challenging your 'go to' thought patterns around digestive symptoms like bloating and gasEngaging in activities previously out of reach (e.g. travel, sports, eating out)Healthy habits for long term gut healthDownload my free IBS Diet & Symptom tracker to get your baseline - https://mailchi.mp/goodnessme-nutrition/ibs-diet-trackerWork with me3 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?

IBS through your life time - Part 5 - IBS over 65 years oldThe final part in my mini-series about IBS at different stages of life. This episode covers heath considerations that affect gut health in older age. Work with me3 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?

IBS through your life time - Part 4 - IBS in menopauseThe fourth in my mini-series about IBS at different stages of life. This episode covers:Hormone changes throughout perimenopauseImportance of bile flow for healthy digestionLifestyle changes for women in menopause with IBSWork with me3 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?

IBS through your life time - Part 3 - IBS in pregnancy and after a babyThe third in my mini-series about IBS at different stages of life. This episode covers:The hormonal and physical changes that come with pregnancyConstipation Managing SIBO whilst pregnantGetting the balance between recovery and taking things easy after your birthWork with me3 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?

IBS through your life time - Part 2 - Managing IBS as a teenagerBeing a teenager or young adult can be a difficult time anyway, so to add IBS or SIBO into the mix can be awful. The first of my mini-series about IBS at different stages of life. This episode covers:hormonal changes on your digestioneating pressures for teenagers and young adultsThe gut-brain connection and how to get into 'calm mode'The impact of poor sleep, and why teenagers have it harderRecommended episodesEp 59 - Sleep & IBSEp 68 - Alcohol & IBSEp 48 - Breathing for IBSWork with me3 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?

IBS through your life time - Part 1 - Managing IBS in Children.The first of my mini-series about IBS at different stages of life. This episode covers:identifying digestive symptoms in children, understanding risk factorstips on tracking dietary patterns, and the importance of hydration and fibre how the child's birth method and early diet can influence gut microbiome development, communicating effectively with caregivers and educators to ensure comprehensive care.Work with me3 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?

Justin was struggling with daily smelly gas and smelly stools when we started working together. This episode is about what changes he made to help him reduce the gas and stop worrying about his digestion. Work with me3 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?

Can you eat sugary foods if you have IBS? And if so which types of sugars are ok? What about artificial sweeteners? This episode is all about sweet foods and how they affect your digestion. low FODMAP sugars and which ones to focus on if you're following the low FODMAP diethow sugars are digested, and why certain types of sugars are harder for the body to handle than others. are artificial sweeteners ok for people with IBS? Work with me3 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?

If you're thinking about going vegan for a month but you have IBS here are some of the nutrients to look out for. DOWNLOAD - Get my low FODMAP vegetarian protein guide FREE - https://goodnessmenutrition.mvsite.app/products/courses/view/1152028 Work with me3 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?

If you're tempted to monitor your blood glucose levels with a CGM take a listen to this first. I don't recommend this for people who don't have diabetes. In this episode:What is a glucose spike anyway? Things that affect your blood glucose response to foodWhy CGMs are accurate for non-diabeticsHow CGM data can't predict your response to food and so shouldn't be used to rule foods in or out of your diet. Linkshttps://www.clinicalnutritionjournal.com/article/S0261-5614(17)31408-5/abstract https://www.sciencedirect.com/science/article/pii/S0002916522008747?via%3Dihubhttps://www.sciencedirect.com/science/article/abs/pii/S0002916524008141Work with me3 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?

This episode is the honest look at working with me. Sometimes despite trying everything my clients still have issues at the end of their 3 month Gut Reset. It might be because they aren't able to implement the recommendations, or physical and structural things, or they might need more help from a doctor. In this episode I share five examples of where my clients didn't really feel better. But you'll also hear how I can refer people on to other practitioners, write letters to your doctor requesting more investigation, and take you through all the dietary options to identify food triggers for your IBS. Work with me3 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?

If you're constantly on the toilet this one is for you! Frequent bowel movements can be a result of your diet, lifestyle habits, food choices, or gut motility. This episode covers:What's a normal amount to poo?Common causes of frequent bowel movementsDietary interventions to reduce the poo frequencySupplements that might support you going less often. LinksEpisode 2 - Mindful eatingEpisode 4 - Controlling your IBS with your mindEpisode 6 - How to track your IBSWork with me3 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?

If you've ever had haemorrhoids due to your IBS then you're not alone, it's a common symptom of issues with going to the toilet. Whether you're IBS-D and going 8 times a day, or straining to get one out twice a week, this can be a recipe for piles. In this episode I cover Different types of haemorrhoidsWhat causes themHow your diet might affect pilesTips for nutrients to include if you want to repair or avoid haemorrhoidsAs always if you're worried about your symptoms see a doctor. Work with me3 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?

Christmas can be a risky time for your digestion with parties, late nights, rich foods and changes in your routine. But there are ways to plan for a fun festive time, without the flare ups. This episode coversIBS essentials to pack when you go awayWhich traditional Christmas foods are typically well tolerated with IBSManaging your digestion during party seasonListen all through December to prep your best happy gut Christmas yet. Work with me3 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?

Inflammation markers aren't normally raised in IBS, but there are several tests your doctor may run to rule out other conditions. In this episode I cover:Why foods aren't inflammatoryWhat tests are common in IBS diagnosis and which inflammation markers are they looking forThe role of diet in inflammationWork with me3 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?

Food intolerance tests promise you a clear list of foods to avoid, but unfortunately it's just not a dream that's backed by research. In this episode I talk about:Why you're tempted with a food intolerance testWhat's the difference between food allergies and food intolerance? What makes IgG tests so unreliableYour next steps for measuring your response to foodsWhat's the impact of following an elimination diet?Are there any valid tests for food intolerance? Download FREE WORKBOOK - 5 non-food strategies for IBS - https://mailchi.mp/a4f23ce52488/ibs-non-food-tipsRead my blog post on this topic - https://www.goodnessme-nutrition.com/ibs/igg-food-intolerance-test-should-i-get-a-test-for-ibs/ Research mentionedIgG could indicate tolerance - https://pmc.ncbi.nlm.nih.gov/articles/PMC5004213/ IBS IgG testing - https://pubmed.ncbi.nlm.nih.gov/17517095/ IgG vs sham diet - https://pmc.ncbi.nlm.nih.gov/articles/PMC1774223/ Blinded testing of IgG foods - https://pubmed.ncbi.nlm.nih.gov/21109748/ Work with me3 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?

Sophia was fed up with IBS ruining her life, "it's a nightmare!" Over 3 months working with me hear how Sophia was able to:calm down her digestion through adding more food, not cutting out morefind the energy to exercise againchange her relationship to food so that it wasn't a battlegroundreduce episodes of diarrhoea, bloating and headaches through diet and lifestyle changes. Work with me3 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?

Most people I work with have experimented with a gluten free diet to aid their IBS. Listen to this episode to hear how similar the symptoms of coeliac disease and IBS can be, and the rate of coeliac disease within the IBS populationhow to get tested for coeliac diseasewhy it's not the best idea to give up gluten until you know you don't have coeliac diseaseWork with me3 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?

Is IBS holding you back in life. Struggling with uncontrolled digestive symptoms can make it's mark on your social relationships, nutrition, work, exercise and mental health. If you're finding IBS is stopping you live as you want to then please get in touch to talk about working with me. Work with me3 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?

This week I'm sharing some new research on IBS & SIBO and highlighting the practical elements that might affect you. Here are the 2024 studies I've reviewed: Oral microbiome & digestion - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11351600/ Difference in IBS and SIBO - https://www.dldjournalonline.com/article/S1590-8658(24)00876-4/fulltext SIBO subtypes - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11242202/ Work with me3 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?

If your IBS symptoms leave you confused, and you switch between slow and fast transit, you could have the Mixed type of IBS. IBS-M is when you alternate between constipation and diarrhoea, and still get the core symptoms like pain, bloating and straining on the toilet. This week I'm talking aboutHow common is IBS-M subtype of irritable bowel syndrome? Potential causes of IBS-MSuitable diets for IBS-MLinks Ep 33 - Causes of ConstipationEp 37 - What CAN you eat on the low FODMAP diet?IBS-M paper - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3865067/IBS-M diet - https://pubmed.ncbi.nlm.nih.gov/39086991/ Low FODMAP Diet Guide - https://www.goodnessme-nutrition.com/ultimate-low-fodmap-diet-guide-find-your-ibs-triggers/ FREE IBS symptom tracker - https://mailchi.mp/goodnessme-nutrition/ibs-diet-trackerWork with me3 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?

We all know stress can impact digestion, but what about anger, or feeling embarrassed. This week's episode is a little different, a run through common negative emotions and how they might be interacting with your IBS. How do fear, anger, shame and low mood affect IBS? What is alexithymia and how could it affect IBS?Support for dealing with difficult emotionsSending you support if this episode feels relevant to you. :)LinksIBS severity linked with high alexithymia https://pubmed.ncbi.nlm.nih.gov/25011689/ Personality traits and emotional patterns in irritable bowel syndrome - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4968122/ Work with me3 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?

What's the best alcohol to drink when you have IBS? Unfortunately there isn't really a perfect drink (as you'll hear in this episode) but I do cover some possible options for you. I'll also shareWhat alcohol does to your digestion (and how this affects IBS)What drinks to stay away from as they tend to trigger IBS worseWhat are the guidelines for alcohol per week (BTW - it's less than you think)PS - if you want my *FREE* mocktails recipes then DM me on Instagram the word MOCKTAILS and I'll send you a download with 10 recipes for alcohol free drinks you can look forward to. I'm at www.instagram.com/goodnessme_nutritionLinks for this episodehttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC3697482/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5467063/ Drink Aware - https://www.drinkaware.co.uk/facts/information-about-alcohol/alcohol-and-the-facts/low-risk-drinking-guidelines Work with me3 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?

We naturally make enzymes as part of digestion to break down fats, carbohydrates and protein. If you're not producing enough of certain enzymes then it could be contributing to bloating and gas build up. In this episode of the Inside Knowledge podcast I'll talk through the different types of digestive enzymes we make, why you might be low in them, options are for improving the way you break down your food. Work with me3 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?

Are you tempted by an extreme diet like the carnivore, keto or vegan diet to manage IBS? these aren't diets I recommend, listen to Why these diets may help some individualsWhy they aren't recommended for most people with IBSHow restrictive diets can lead to disordered eating practices over time.Let me know if you have a question you'd like me to cover in a future podcast episode. Studies I reference in the showKeto - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10255565/ https://pubmed.ncbi.nlm.nih.gov/39097343/ Carnivore - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3957428/ Vegan - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10854443/ Work with me3 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?

Meet Liz, my client who became anxious after seeing blood in her stools, with constipation and bloating. Hear what Liz changed to get back on track. Work with me3 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?

This week I'm talking about things that can keep you stuck with IBS symptoms. These are things I see in my work with clients again and again. I'm talking aboutSupplements for IBSIBS dietsConstant searching for a cureHow your eating amounts can affect symptomsYour identity as someone with IBSI'd love to know what you thought of the episode - email me at info@goodnessme-nutrition.comDOWNLOAD - Get my 5 non-food strategies for IBS here - https://mailchi.mp/a4f23ce52488/ibs-non-food-tipsWork with me3 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?

Following on from last week (Ep 62 - Acid Reflux) this week is all about PPIs and how they affect the rest of your health. How does a proton pump inhibitor work to reduce stomach acid? Impact on your gut microbiomeNutrients impacted by reduced stomach acid - iron, magnesium, B12, calciumAre H2 blockers better than PPIs? How to tackle the acid rebound when stopping PPIsWork with me3 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?

Acid Reflux isn't actually part of the IBS set of symptoms, but it's a common additional area of concern for many people I work with. This week I'm talking aboutSigns of reflux to watch out forHow different foods affect your acid refluxWhat changes you can make to your eating pattern to improve refluxTune in next week for more about the use of acid suppressing medication in PPIs and H2 blockers. Work with me3 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?

This episode is about how you try to force your body into routines that don't align with your natural rhythms. From Abby, who spent hours on the toilet each morning, to others struggling with similar challenges, I share five diverse experiences illustrating the pitfalls of forcing your body against its will. These stories highlight the importance of understanding and respecting your body's needs, especially when managing IBS. Work with me3 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?

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/ LinksReview 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 me3 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?

Ever noticed your IBS symptoms flare up when you're tired? This week the intriguing link between sleep and gut health and I coverhow 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 me3 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?

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 me3 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?

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. ListenEp 56 - Ignore my adviceWork with me3 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?

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 me3 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?

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 coversThe 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 meGroup 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?

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 aboutHigh 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 meGroup 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?

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 meGroup 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?

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 coverWhat 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 meGroup 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?

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-trackerListen Ep 50 - how to gain weight with IBSWork with meGroup 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?

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 throughWhen 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.LinksDownload 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 meGroup 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?

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 - info@goodnessme-nutrition.com.Work with meGroup 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?

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 meGroup 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?

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 meGroup 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?