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Inside Knowledge for people with IBS (Anna Mapson)

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Explore every episode of Inside Knowledge for people with IBS

Dive into the complete episode list for Inside Knowledge for people with IBS. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.

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Pub. DateTitleDuration
30 May 2023Ep 2 - HOW to eat - Mindful Eating for IBS00:12:54

What if HOW you eat made as much difference as WHAT you eat to your IBS symptoms?

In this episode I'll cover some non-food tips for better digestion.

  • The effect of stress on your digestive system
  • How many times should you chew your food?
  • Why sitting at a table for meals can help IBS
  • Can you be TOO mindful?

Find more information on IBS and digestive health on my website www.goodnessme-nutrition.com or watch more videos on Instagram @goodnessme_nutrition.

Useful blogs posts from my website


12 Mar 2024Ep 45 - Bloating in IBS00:21:00

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 bloating handout - https://mailchi.mp/goodnessme-nutrition.com/yoga-for-ibs

Work with me


Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.

Instagram - @goodnessme_nutrition

12 Aug 2024Ep 64 - 5 things keeping you stuck with IBS00:19:31

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 about

  • Supplements for IBS
  • IBS diets
  • Constant searching for a cure
  • How your eating amounts can affect symptoms
  • Your identity as someone with IBS

I'd love to know what you thought of the episode - email me at info@goodnessme-nutrition.com

DOWNLOAD - Get my 5 non-food strategies for IBS here - https://mailchi.mp/a4f23ce52488/ibs-non-food-tips

Work with me


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.

18 Mar 2025Ep 93 - Case study - No gallbladder, erratic bowel movements & restrictive diet00:20:46

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 Mandy

  • increased her diet variety and fibre intake,
  • reduced her reliance on laxatives and anti-diarrhoea medication
  • balanced weight gain with fat digestion

Links

  • Ep 91 - Role of Bile in IBS and SIBO
  • Ep 57 - Should we be eating 30 plants a week?

Work with me


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.

16 Aug 2023Ep 13 - 9 reasons you could be so tired with IBS - Fatigue and IBS00:20:48

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 feel exhausted with IBS.

Links


19 Dec 2023Ep 35 - How to spot Nutri-Nonsense online00:19:49

In a slightly different approach to my normal podcast I'm closing out 2023 with my list of irritations in the nutrition online world.

How to spot people who don't know what they're talking about. In this episode, I cover:

  • Why the language people use about food is important
  • My views on why words like toxic, inflammatory and 'nasties' are unhelpful terms
  • Beware people selling supplements who also give health advice
  • We don't all need to be gluten free - anyone who says we do is talking nonsense
  • Seed oils aren't toxic either
  • Green powders are a waste of money
  • You don't need a continuous glucose monitor unless you've got diabetes
  • Watch out to avoid anyone promising quick fixes

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 :)

Work with me


12 Nov 2024Ep 75 - Food intolerance tests for IBS00:22:06

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 test
  • What's the difference between food allergies and food intolerance?
  • What makes IgG tests so unreliable
  • Your next steps for measuring your response to foods
  • What'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-tips

Read my blog post on this topic - https://www.goodnessme-nutrition.com/ibs/igg-food-intolerance-test-should-i-get-a-test-for-ibs/

Research mentioned


Work with me


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.

04 Jul 2023Episode 7 - Periods & IBS - How your hormones affect digestion00:20:20

If you have IBS and periods you’ve probably experienced changes in your bowel habits through the menstrual cycle.

You might be wondering whether you can do anything about symptoms of IBS through the month. This episode is for you.

Listen to hear

  • why we get period poos
  • why you may get constipated before your period
  • what you can do about it. 

Links

Download my IBS symptom tracker here for free - https://mailchi.mp/goodnessme-nutrition/ibs-diet-tracker

Catch up with my live Q&A on each podcast topic on my Instagram account - every Thursday lunchtime (UK time) after a new podcast episode is released on a Tuesday - @goodnessme_nutrition

17 Dec 2024Ep 80 - When I didn't help my IBS clients - what happened00:24:08

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 me


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.

19 Nov 2024Ep 76 - Inflammation markers in IBS00:21:06

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 inflammatory
  • What tests are common in IBS diagnosis and which inflammation markers are they looking for
  • The role of diet in inflammation

Work with me


Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.

Links


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.

13 Jun 2023Ep 4 - controlling your IBS with your mind00:20:06

IBS is sometimes called a disorder of the gut brain connection, and how we think about digestive functions can be a powerful predictor of symptoms like bloating, sensitivity and diarrhoea.

This doesn't mean it's all in your head, far from it, but we can use knowledge of the gut-brain axis to help calm flare ups, and soothe your dodgy digestion.

This episode covers:

  • What is the vagus nerve and how does it affect your IBS?
  • Breathing techniques for IBS
  • How to stop catastrophising your symptoms

Links

  1. 7 ways to help your vagus nerve & constipation
  2. Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
  3. Paper - catastrophising and IBS - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5509838/

09 Jan 2024Ep 36 - Case Study - Perimenopausal digestion chaos00:19:09

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 clarity on food intolerance.
  • Harnessing the gut-brain axis to bring more calm and focus.
  • What supplement didn't go so well for Ruth, and the ongoing struggle of a digestion changing based on monthly periods.
  • What happened after the Gut Reset - Ruth's continued progress.

Relevant episodes

  • Ep 1 - Normal digestion
  • Ep 32 - Tony's case study - restrictive dieting and bile acid reflux

Work with me


Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.

28 Jan 2025Ep 86 - Life stages - Managing IBS as a teenager00:21:55

IBS through your life time - Part 2 - Managing IBS as a teenager

Being 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 digestion
  • eating pressures for teenagers and young adults
  • The gut-brain connection and how to get into 'calm mode'
  • The impact of poor sleep, and why teenagers have it harder

Recommended episodes

  • Ep 59 - Sleep & IBS
  • Ep 68 - Alcohol & IBS
  • Ep 48 - Breathing for IBS

Work with me


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.

17 Oct 2023Ep 22 Supplements for IBS - what is worth taking?00:19:36

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

19 Sep 2023Ep 18 - Mastering FODMAP Reintroduction to your IBS diet00:17:40

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


For more personalized guidance, feel free to ask questions (info@goodnessme-nutrition.com) 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.] 🎙️🍽️





31 Oct 2023Ep 24 - Are Abnormal Eating Patterns Impacting Your IBS?00:20:22

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


Website - www.goodnessme-nutrition.com

25 Jun 2024Ep 59 - How to get better sleep when you have IBS00:23:20

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


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.

15 Oct 2024Ep 72 - What does IBS stop you doing?00:21:33

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 me


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.

19 Mar 2024Ep 46 - Protein essentials for people with IBS00:20:42

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 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


Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.

Instagram - @goodnessme_nutrition

25 Mar 2025Ep 94 - What to do after your SIBO treatment00:22:05

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 patterns
  • Diet during and after treatment
  • The importance of looking after your body & mind

Links

  • Ep 11 - what is SIBO
  • Ep 12 - treating SIBO
  • Ep 31 - Supplements for SIBO
  • Ep 40 - Diets for SIBO
  • Ep 43 - ARFID - restrictive eating

Work with me


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.

06 Feb 2024Ep 40 - Eating well with SIBO: Understanding SIBO Diets00:20:11

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 guidance.

🚫 The perils of remaining on a restrictive diet for too long. You want to eat as broad a diet as your symptoms allow.

🍎 Balancing symptom management and nutritional needs during SIBO treatment and maintenance.

🔄 Reintroduction of diverse, nutrient-rich foods post-treatment for long-term gut health.

If you've learnt anything or enjoyed the podcast - Please leave me a review to support this podcast.


Links


Relevant episodes

  • Ep 11 - SIBO
  • Ep 12 - SIBO treatments
  • Ep 31 - Supplements for SIBO

Work with me


Email - info@goodnessme-nutrition.com

26 Mar 2024Ep 47 - Inside IBS: Causes of irritable bowel syndrome00:19:30

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 digestion

Useful episodes

  • Tracking your symptoms for IBS - Ep 6
  • SIBO - Ep 11, 12 and 31
  • Gut-brain connection - Ep 4


Work with me


Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.

Instagram - @goodnessme_nutrition

20 Aug 2024Ep 65 - Case study - How Liz overcame constipation & worry00:20:12

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 me


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 your own risk. Please consult with your doctor or healthcare provider before implementing any new treatment.

03 Oct 2023Ep 20 - Navigating IBS Flare-Ups00:20:03

🌟 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


Episode links

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

14 Nov 2023Ep 30 - Are fermented foods good for IBS?00:14:39

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


23 Jan 2024Ep 38 - IBS & weight loss: a battle of the diets00:21:26

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, high methanogen overgrowth, and others.
  • The importance of addressing IBS symptoms before focusing on weight loss.
  • Start with a gradual approach to weight loss, starting with basic dietary improvements.
  • Why addressing your digestion first, before weight loss is important.
  • Balancing Exercise and IBS
  • Discussing you motivations for Weight Loss: Encourages you to question their motivations for wanting to lose weight.
  • Alternative Measures for health beyond weight, such as fitness levels and waist-hip ratio.

Work with me


Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.

Instagram - @goodnessme_nutrition

07 Jan 2025Ep 83 - What kind of sugar is best for IBS?00:23:03

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 diet
  • how 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 me


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.

07 Nov 2023Ep 26 - Can't eat mushrooms, cauliflower or sweet potato? - mannitol reactions in IBS00:06:16

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 – 75g
  • Mange tout – 25g  (these are also high in fructans)
  • Sweet potato – 75g
  • Sauerkraut – 30g
  • Mushrooms - button – 10g , portobello – 15g, Shitake – 15g
  • Food additive - E-421

If one of the high mannitol foods has affected you, you can retest this FODMAP with a different food.

For help managing your IBS diet, including the low FODMAP diet, join the 3 month Gut Reset.

Links


08 Aug 2023Ep 12 Tackling SIBO - pt 200:17:36

Part two of my SIBO overview.

Links

  1. Risk factors for SIBO - https://www.goodnessme-nutrition.com/sibo/four-risk-factors-for-sibo/
  2. What is the Migrating Motor Complex - https://www.goodnessme-nutrition.com/sibo/what-is-the-migrating-motor-complex-how-to-fix-it/
  3. How to use prokinetics in SIBO - https://www.goodnessme-nutrition.com/sibo/using-a-prokinetic-in-sibo/

If you have a question about SIBO, or want to work with me email - info@goodnessme-nutrition.com

03 Dec 2024Ep 78 - Haemorrhoids - a right pain in the bum00:22:36

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 haemorrhoids
  • What causes them
  • How your diet might affect piles
  • Tips for nutrients to include if you want to repair or avoid haemorrhoids

As always if you're worried about your symptoms see a doctor.

Work with me


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.

09 Sep 2024Ep 67 - Digestive Enzymes & IBS00:20:03

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 me


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.

05 Dec 2023Ep 33 - Common Constipation Causes - unravelling IBS-C00:19:24

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 constipation categories.
  • 🚺 Gender Disparity: Discover why women are more than twice as likely to experience constipation compared to men.
  • 🤰 Hormonal Influences: Understand how hormones, especially during menstruation and menopause, can affect gut transit time.
  • 🍽️ Dietary Causes: Explore the impact of low-fibre, high-fat diets, and the surprising connection between under-eating and constipation.

Part 2 next

Relevant episodes

  • Ep 24 - Abnormal eating pattern
  • Ep 23 - Dietary fats and IBS
  • Ep 7 - Periods and IBS
  • Ep 1 - Normal Digestion

Work with me


01 Apr 2025Ep 95 - Why you need more fibre, and how to do it00:23:47

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 me


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.

07 May 2024Ep 52 - The possible cause of your IBS-Diarrhoea00:20:21

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 diarrhoea

Work with me


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.

23 Jul 2024Ep 63 - Understanding Proton Pump Inhibitors (PPIs) and their impact00:22:35

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 microbiome
  • Nutrients impacted by reduced stomach acid - iron, magnesium, B12, calcium
  • Are H2 blockers better than PPIs?
  • How to tackle the acid rebound when stopping PPIs

Work with me


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.

02 Jul 2024Ep 60 - Is the Low FODMAP Diet worth the hassle?00:22:33

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


Work with me


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.

06 Jun 2023Ep 3 - WHEN to eat00:16:21

What happens if you skip a meal or eat late at night? What does that do to your IBS? Should you do intermittent fasting? If you've got IBS in this episode, I'll give you some tips on when to eat as well as information on how the timings of your meals affects digestion.

If you want to avoid gas and bloating at night, then this episode is for you. What if changing when you eat was part of the puzzle in resolving your bloating and erratic bowel habits?

This episode covers

  • Why 3 meals a day is important (especially for IBS-C)
  • What is the migrating motor complex and how does it affect digestion?
  • Chrononutrition - i.e. why we digest food better in the daytime.
  • How long to leave between dinner and bedtime

Useful articles

  1. Migrating Motor Complex - https://www.goodnessme-nutrition.com/sibo/what-is-the-migrating-motor-complex-how-to-fix-it/
  2. FODMAP stacking - https://www.goodnessme-nutrition.com/ibs/when-the-low-fodmap-diet-doesnt-work/


Find me on Instagram - @goodnessme_nutrition

12 Sep 2023Ep 17 - Demystifying the low FODMAP diet for IBS.00:19:03

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


04 Mar 2025Ep 91 - Role of Bile in IBS and SIBO00:21:42

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,
  • Gallstones

Work with me


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.

28 May 2024Ep 55 - The truth about low stomach acid and IBS00:20:16

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 betaine HCl capsules to increase your stomach acid.
  • Ways to increase your stomach acid at home

Get 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


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.

26 Sep 2023Ep 19 - Dairy and Irritable Bowel Syndrome00:19:25

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


10 Dec 2024Ep 79 - Why do I poo so much? Frequent bowel movements00:22:15

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 movements
  • Dietary interventions to reduce the poo frequency
  • Supplements that might support you going less often.

Links

  • Episode 2 - Mindful eating
  • Episode 4 - Controlling your IBS with your mind
  • Episode 6 - How to track your IBS

Work with me


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.

30 Jan 2024Ep 39 Weight loss & IBS - Understanding Weight Loss Challenges with IBS00:21:18

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 and their effects on IBS symptoms.
  • Practical Strategies for Weight Loss with IBS - meal timing and mindful eating habits.
  • Highlighting the benefits of slowing down while eating and staying hydrated.

Work with me


Ready for your gut reset? 🌍 I work with IBS clients worldwide, providing remote consultations and a wealth of educational resources.

Instagram - @goodnessme_nutrition


18 Jun 2024Ep 58 - Case study - Vegan with slow transit constipation to normal bowels00:20:53

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


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.

25 Jul 2023Ep10 - How that dodgy takeaway years ago caused your IBS - Post Infectious IBS00:19:55

Did you find after food poisoning your digestion was never the same again?

  • This is a common cause of IBS
  • It happens where the gut's nervous system or mucous lining becomes damaged.
  • Symptoms are often diarrhoea, gas, abdominal pain, bloating.

Links


16 Jan 2024Ep 37 - What CAN you eat on low FODMAP diet?00:19:44

In this episode, I'll be focusing in on what foods you CAN eat, and less on what's high FODMAP.

I understand the challenges of finding inspiration for meals that avoid triggers and combat the dreaded bloat. I hope this episode gives you ideas and confidence to rediscover the joy of eating while maintaining a low FODMAP diet.

Episode Highlights:

🌾 Grains and Carbs: Explore the variety of low FODMAP grains, from spelt sourdough to quinoa, making your meals both delicious and IBS-friendly.

🥦 Vegetables Galore: Learn about low FODMAP vegetables, adding colour and nutrients to your plate.

🍇 Fruit Revelations: Discover the world of low FODMAP fruits, from tropical ones like pineapple to berries, offering a sweet touch without the tummy trouble.

🍝 Meal Ideas: Get practical meal suggestions, from stir-fries to sushi bowls, making IBS-friendly eating a yummy experience.

🧀 Dairy Dilemmas: Demystify dairy in the low FODMAP world. A moderate amount of hard cheese and lactose-free milk can be part of your daily intake.

🍜 Pasta Possibilities: Break free from the misconception that pasta is off-limits—find out how to enjoy it with low FODMAP choices like brown rice pasta.

🍴 Flavour Tricks: Learn subtle flavour enhancements, like garlic-infused oil and spice additions, making your low FODMAP meals a gastronomic delight.

🍰 Sweet Treats: Delve into low FODMAP dessert options, including a rhubarb crumble recipe that's both indulgent and gentle on the digestive system.

Don't let IBS dictate a bland set of meals. Tune in, try out these delicious suggestions, and let's make your low FODMAP diet enjoyable whilst you're on it.

Email your questions to info@goodnessme-nutrition.com, and I'll help you find a way to eat that's easier on your digestion.

Relevant episodes

  • Ep 17 & 18 - low FODMAP diet overview and FODMAP reintroduction guidelines
  • Ep 8 - Vegetarian diet for IBS
  • Ep 19 - Dairy and IBS
  • Ep 23 - Dietary fat and IBS

Work with me


Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.

Instagram - @goodnessme_nutrition

07 Nov 2023Ep 25 - Help I've had a FODMAP reaction to Sorbitol!00:10:49

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 
  • Blackberries – 7g (1 berry)
  • Cabbage (white) – 100g
  • Peaches – 30g       
  • Sweetcorn – 63g

If one of the high Sorbitol foods has affected you, you can retest this FODMAP with a different food.

For help managing your IBS diet, including the low FODMAP diet, join the 3 month Gut Reset.

Links


30 Apr 2024Ep 51 - How to increase your appetite when you have IBS or SIBO00:21:20

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://mailchi.mp/goodnessme-nutrition/ibs-diet-tracker

Listen

  • Ep 50 - how to gain weight with IBS

Work with me


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.

17 Sep 2024Ep 68 - Alcohol & IBS - Booze blues00:22:20

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 share

  • What alcohol does to your digestion (and how this affects IBS)
  • What drinks to stay away from as they tend to trigger IBS worse
  • What 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_nutrition


Links for this episode


Work with me


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.

24 Sep 2024Ep 69 - Difficult emotions & your IBS00:20:34

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 emotions

Sending you support if this episode feels relevant to you. :)

Links


Work with me


Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.

Come and say hi on 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.

28 Nov 2023Ep 32 - Case Study - Insider's Guide to Gut Health: Tony's Transformation00:20:11

Today, we're diving into a fascinating case study from my Gut reset program. 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 gastric dumping, had led to weight loss and low energy levels.

  • The Gut Reset Approach: Importance of a strong client-nutritionist relationship. Learn how a gradual introduction of foods, strategic education on digestion, and personalized dietary changes played a pivotal role in Tony's progress.
  • Gradual Dietary Changes: Hear what he started eating, and how
  • Supplements for Support: Learn about the supplements that complemented Tony's journey, from magnesium powder to butyrate and probiotics.
  • Celebrating Milestones: Winning with a normal bowel movement after four years!
  • Beyond Diet: Explore unique elements of Tony's journey.
  • The importance of client motivation, ongoing support, and the success of my three-month gut reset program.

Relevant episodes

  • Ep 1 - Normal digestion

Work with me


Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.

03 Sep 2024Ep 66 - IBS Diets - does Keto, Carnivore or Vegan work?00:21:31

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 individuals
  • Why they aren't recommended for most people with IBS
  • How 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 show


Work with me


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.

09 Nov 2023Ep 28 - How do mango, tomatoes and broad beans affect IBS - a Fructose challenge00:11:46

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 <57g
  • Orange pepper <51g
  • Yellow pepper <47g
  • cherry tomatoes <4
  • Tinned tomatoes <190
  • Sundried tomatoes
  • Figs
  • Grapes <6
  • Mango <45g
  • Nectarines
  • Strawberries <75g
  • Raspberries <75g
  • Broccoli stalks <50g
  • Honey <1/2 tbsp
  • Agave / High Fructose Corn Syrup (HFCS )
  • Orange juice <95ml
  • Watermelon <20g
  • Rum

If one of the high fructose foods has affected you, you can retest this FODMAP with a different food.

For help managing your IBS diet, including the low FODMAP diet, join the 3 month Gut Reset.

Links


14 Jan 2025Ep 84 - Case study - Justin & the smelly gas00:21:31

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 me


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.

27 Feb 2024Ep 43 - Inside ARFID: Exploring eating disorders in the context of IBS00:20:41

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


Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.

Instagram - @goodnessme_nutrition

05 Nov 2024Ep 74 - Case study - Working in a restaurant when you have IBS00:22:05

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 more
  • find the energy to exercise again
  • change her relationship to food so that it wasn't a battleground
  • reduce episodes of diarrhoea, bloating and headaches through diet and lifestyle changes.

Work with me


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.

10 Oct 2023Ep 21 - Running with IBS - what helps?00:18:16

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

Group Gut Reset, a community-driven coaching program. Join in November and receive a FREE extra month of support – your personalized roadmap to conquering running and IBS.

Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/

12 Dec 2023Ep 34 - What to eat when you have constipation00:21:35

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 kiwi, flaxseeds, and prunes
  • Using laxatives to get things moving
  • Optimising morning routine for a good start to the day.

Relevant episodes

  • Ep 24 - Abnormal eating pattern
  • Ep 23 - Dietary fats and IBS
  • Ep 7 - Periods and IBS
  • Ep 1 - Normal Digestion

Work with me


11 Jun 2024Ep 57 - Should we be eating 30 plants a week?00:21:47

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


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.

05 Sep 2023Ep 16 - Should you go gluten free if you have IBS?00:19:36

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

31 Dec 2024Ep 82 - How to do Veganuary with IBS00:18:36

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 me


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.

11 Feb 2025Ep 88 - Life stages - Managing IBS in Menopause00:22:16

IBS through your life time - Part 4 - IBS in menopause

The fourth in my mini-series about IBS at different stages of life. This episode covers:

  • Hormone changes throughout perimenopause
  • Importance of bile flow for healthy digestion
  • Lifestyle changes for women in menopause with IBS

Work with me


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.

11 Mar 2025Ep 92 - The cost of IBS & SIBO - and how to save money00:21:36

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 issues
  • Ideas for saving money
  • Why you need to get off your dairy and gluten free diet

Download the Non-Food IBS Strategies workbook - https://mailchi.mp/a4f23ce52488/ibs-non-food-tips

Linked episodes

  • Ep 31 - Navigating Supplements for SIBO
  • Ep 19 - Dairy and Irritable Bowel Syndrome
  • Ep 16 - Should you go gluten free if you have IBS?

Work with me


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.

25 Oct 2023Ep 23 - IBS and dietary fats - how fat affects your digestion00:18:38

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


05 Mar 2024Ep 44 - Managing cravings - Why DO you eat chocolate at night?00:21:42

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


Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.

Instagram - @goodnessme_nutrition

10 Jul 2023Ep 8 - Bye-Bye Bloating: Mastering IBS with a Vegetarian diet00:20:07

Are you finding it hard to be vegetarian when you have IBS? It can be challenging to change your diet anyway, but it’s especially hard when most of your major protein containing foods are mega bloat foods? 

That’s exactly what I’ll cover in this episode of the Inside Knowledge

Vegetarian IBS diet to minimise the bloat

In this episode, I dive into the world of plant-based solutions for bloating and digestive discomfort. You’ll learn

  • Which vegetarian protein foods are less likely to make you bloat
  • How to calculate how much protein you need 
  • How to manage the low FODMAP diet as a vegetarian
  • What’s the deal with protein powders?
  • Practical tips for incorporating more vegetarian foods into your lifestyle

Protein requirements - Calculations I mention in the podcast:

Protein requirements - Maintenance - 0.75g/ kg of body weight and Active - 1.5g / kg of body weight

  • If you’re 60kg (9 stone 6, or 132 lbs) you would need 48g – 90g protein per day
  • If you’re 70kg (11 stone, or 154lbs) you would need 56g-105g protein per day
  • If you’re 96kg (15 stone 1lb, or 212lbs) you would need 76g – 144g protein per day

This is based on lean body mass, not including the weight of fat. You can use your ideal weight to calculate the protein requirements, not your current weight, if you have body fat of <30%. Otherwise this calculation would lead to you eating a huge amount of protein every day which would probably be unsustainable.

Links


13 Feb 2024Ep 41 - Case Study - How self-care for IBS was the turning point00:19:27

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


Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.

Instagram - @goodnessme_nutrition

26 Nov 2024Ep 77 - How to plan a flare up free Christmas00:22:04

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 covers

  • IBS essentials to pack when you go away
  • Which traditional Christmas foods are typically well tolerated with IBS
  • Managing your digestion during party season

Listen all through December to prep your best happy gut Christmas yet.

Work with me


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.

14 May 2023- Inside Knowledge - for people with IBS00:02:27

If you’re looking for relief from unpredictable and painful gut symptoms, you don’t know what to eat to stop the bloating, excessive gas and stomach cramps, then I hope this podcast series will give you the information you need to make positive changes to your diet and lifestyle. 

It’s all for people with a dodgy digestion to get back to living, instead of spending time on the toilet.  

I'm a registered nutritional therapist and work with people who have IBS from all over the world.

Find me at www.goodnessme-nutrition.com or on Instagram at @goodnessme_nutrition

21 Nov 2023Ep 31 - Navigating Supplements for SIBO00:20:20

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, methane, or hydrogen sulphide.
  • Antimicrobial Treatments for Hydrogen SIBO - Berberine, neem and oregano oil are explored as complementary options.
  • Addressing Methane SIBO with Allicin- For those dealing with methane overgrowth, allicin, an extract from garlic.
  • Tackling Hydrogen Sulphide SIBO - bismuth and soy isoflavones. Challenges in testing are acknowledged.
  • Managing Die-Off Reactions - A crucial aspect of supplementing for SIBO is managing die-off reactions. How to recognise die-off symptoms, including fatigue and flu-like feelings.
  • Exploring Biofilm Busters - e.g. N-acetylcysteine, glutathione, alpha-lipoic acid, and enzymes like serrapeptase are discussed.
  • Crafting Your Supplement Plan - How to graduate your treatment.
  • Probiotics, Prebiotics, and Prokinetics

For more personalized guidance on managing SIBO and digestive health, consider joining the Gut Reset group. If you have questions or topics you'd like covered in future episodes, reach out. Stay tuned for more insights into digestive wellness. Until next week, goodbye!

Links


Relevant episodes

  • Ep 11 - SIBO
  • Ep 12 - SIBO treatments
  • Ep 22 - Supplements for IBS

Work with me


04 Feb 2025Ep 87 - Life stages - Managing IBS in Pregnancy & post-partum00:21:56

IBS through your life time - Part 3 - IBS in pregnancy and after a baby

The third in my mini-series about IBS at different stages of life. This episode covers:

  • The hormonal and physical changes that come with pregnancy
  • Constipation
  • Managing SIBO whilst pregnant
  • Getting the balance between recovery and taking things easy after your birth

Work with me


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.

16 Apr 2024Ep 49 - Case study - Fear of hunger and restriction, and a noisy digestion00:20:50

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:

  1. Fear of being hungry due to being a very picky eater as a child and always worrying about availability of safe foods
  2. Expectations over losing weight on the low FODMAP diet
  3. Understanding signals from your body and responding to them

I hope you enjoy this episode, email me your question about IBS - info@goodnessme-nutrition.com.

Work with me


Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.

Instagram - @goodnessme_nutrition

20 Jun 2023Ep 5 - Holidays with IBS, how to reduce the bloat00:20:40

Ever wished you could take a break from your IBS to go on holiday? Some people find their digestion gets better when they are away from home, but others find the travelling and change in food can be difficult on the tummy..

Listen for my tips on

  • Pre-holiday preparations for IBS
  • Essential IBS supplements for holidays
  • How to reduce bloating when you are flying

Links

  1. Join the waitlist for my Group Gut Reset course - https://mailchi.mp/goodnessme-nutrition.com/group-gut-reset-wait-list
  2. Travel tips for IBS & SIBO - https://www.goodnessme-nutrition.com/ibs/essential-tips-for-travelling-with-ibs-sibo/
  3. My 7 Day Low FODMAP meal plan - https://www.goodnessme-nutrition.com/product/low-fodmap-meal-plan-ibs-diet/

09 Jul 2024Ep 61 - Forcing Your Body: The IBS Struggle00:19:59

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 me


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.

16 Jul 2024Ep 62 - Strategies for managing acid reflux00:21:06

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 about

  • Signs of reflux to watch out for
  • How different foods affect your acid reflux
  • What changes you can make to your eating pattern to improve reflux

Tune in next week for more about the use of acid suppressing medication in PPIs and H2 blockers.

Work with me


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.

24 Dec 2024Ep 81 - Why you shouldn't use a CGM to monitor blood glucose levels00:21:43

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 food
  • Why CGMs are accurate for non-diabetics
  • How CGM data can't predict your response to food and so shouldn't be used to rule foods in or out of your diet.

Links


Work with me


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.

08 Nov 2023Ep 26 - FODMAP reaction to the GOS category - what next?00:08:50

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 seeds 15g (1 tbsp)
  • Butternut squash – 60g (also Mannitol)
  • Cassava – 180g

Beans   

  • Pinto beans <28g (1.5 tbsp)
  • Adzuki beans <40g (¼ cup)
  • Black beans <45g (¼ cup)
  • butter beans <60g
  • borlotti beans <45g
  • chickpeas, tinned, rinsed <80g (when these are dried, & boiled you can only eat <33g)
  • cannellini beans <89g
  • Lentils tinned, rinsed  <65g (brown)
  • Lentils (puy) 30g is low, 90g is high
  • Lentils (red) 23g is low 46g is moderate

If one of the high GOS foods has affected you, you can retest this FODMAP with a different food.

For help managing your IBS diet, including the low FODMAP diet, join the 3 month Gut Reset.

Links


29 Aug 2023Ep 15 - Fearless Food Reintroduction: Reclaiming Your Diet After IBS00:18:37

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 - info@goodnessme-nutrition.com
  4. Website - www.goodnessme-nutrition.com

30 May 2023Ep 1. Normal Digestion - what's the perfect poo?00:17:33

If you've had IBS so long you've forgotten what you're aiming for, this episode is all about the perfect poo!

You'll hear

  • How long does digestion really take?
  • The normal shape and colour of your poo (and what's not normal)
  • Which red flags mean you should contact a doctor?
  • How to do a DIY bowel transit time check at home?

Key links

Website - www.goodnessme-nutrition.com

Instagram - www.instagram.com/goodnessme_nutrition

09 Apr 2024Ep 48 - Breathing for IBS00:19:43

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:

  1. Top of the Head: Tap gently with your fingertips on the crown of your head.
  2. Eyebrow: Tap at the beginning of your eyebrow, right above your nose.
  3. Side of the Eye: Tap on the bone bordering the outer corner of your eye.
  4. Under the Eye: Tap on the bone beneath your eye.
  5. Under the Nose: Tap above your upper lip, right beneath your nose.
  6. Chin: Tap beneath your bottom lip, above your chin.
  7. Collarbone: Tap just below your collarbone.
  8. Under the Arm: Tap on the side of your body, about 4 inches below your armpit.

Episodes

  • Ep 4 - Controlling IBS with your Mind

Work with me


Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.

Instagram - @goodnessme_nutrition

08 Oct 2024Ep 71 - New science on IBS & SIBO - hear the latest00:20:57

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:

  1. Oral microbiome & digestion - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11351600/ 
  2. Difference in IBS and SIBO - https://www.dldjournalonline.com/article/S1590-8658(24)00876-4/fulltext 
  3. SIBO subtypes - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11242202/

Work with me


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.

01 Aug 2023Ep 11 - What if you could blame your IBS on microbes? SIBO pt 100:15:15

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, interfere with digestion and can cause the same symptoms as IBS such as bloating, gas, pain, diarrhoea and constipation.  

But how do you know if it is your issue? Let's find out.

🔍 Understanding SIBO: I break down how an overgrowth of bacteria in the small intestine can wreak havoc on your gut health.

🔍 IBS & SIBO: Discover the connection between IBS and SIBO, as we explore why many IBS sufferers may also have underlying SIBO.

🔍 Common Symptoms: Learn to identify the tell-tale signs of SIBO and its potential impact on IBS symptoms, from bloating and gas to irregular bowel movements.

Part 2 in Ep 12 on Risk factors for SIBO and Treatment

Links

Read more on my website - https://www.goodnessme-nutrition.com/sibo-nutritionist-small-intestine-bacterial-overgrowth/

23 Apr 2024Ep 50 - How to gain weight when you have IBS00:21:31

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 be holding you back from gaining weight.
  • How to eat more fat and digest rich meals better
  • Why protein is important
  • Tips for improving your appetite

Next 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


Work with me


Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.

Instagram - @goodnessme_nutrition

01 Oct 2024Ep 70 - IBS-M - what do the mixed symptoms mean?00:21:09

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 about

  • How common is IBS-M subtype of irritable bowel syndrome?
  • Potential causes of IBS-M
  • Suitable diets for IBS-M

Links


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-tracker

Work with me


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.

27 Jun 2023Episode 6 - Tracking IBS - the data you need to collect00:17:37

When my clients start working with me, I ask them all to complete a diet diary. Even in just one week of tracking your food and digestive symptoms, we can start to see patterns and useful data about your diet that can help shape a nutrition plan.

Listen for my tips on

  • Lifestyle factors to track to help IBS
  • How to look for patterns in your diet

Links


22 Aug 2023Ep 14 Why are my farts so smelly?00:19:29

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 about foods that exacerbate smelly farts and their impact on digestion.

🔍 Hydrogen Sulphide Link: Understand the connection between hydrogen sulphide gas and IBS symptoms.

🔍 Fibre Balance: Explore the role of fibre and practical ways to incorporate it for gut health.

🔍 Sluggish Digestion and Gas: Understand how slow digestion leads to gas and ways to address it.

🔍 Air Swallowing: Learn how habits like chewing gum and drinking fizzy drinks affect gas.

🔍 Managing Smelly Farts: Discover strategies to manage gas, including dietary adjustments and enzymes.

Ready to reclaim your life from IBS symptoms? Tune in for expert insights, practical tips, and humour as we unravel smelly farts and their IBS connection. Empower yourself for a life free from digestive worries.

Work with me


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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25 Feb 2025Ep 90 - How do you know if you're 'better' when you have IBS?00:22:29

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 gas
  • Engaging in activities previously out of reach (e.g. travel, sports, eating out)
  • Healthy habits for long term gut health

Download my free IBS Diet & Symptom tracker to get your baseline - https://mailchi.mp/goodnessme-nutrition/ibs-diet-tracker

Work with me


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.

18 Jul 2023Ep 9 - IBS success stories - taking control of constipation00:17:27

Feeling alone with your IBS? You're not alone!

IBS is a common condition, but the stigma surrounding digestive issues can make it feel isolating. In today's episode, I want to share with you four inspiring success stories from my Gut Reset program, proving that there is hope for reclaiming your life from IBS.

Join me as I delve into four incredible journeys where women overcame their IBS challenges and achieved remarkable results. Hear who saved time on the toilet, reduced pain and started to enjoy eating out with friends again after a life of food avoidance.

You'll hear about

  1. Tilly's Triumph: Discover how Tilly conquered her struggles with nausea, burping, and a fear of vomiting. She took control by identifying her triggers and regaining confidence in her food choices.
  2. Sian's Vegan Victory: Dive into Sian's story as a vegan who used to experience infrequent bowel movements. She learnt to eat a healthy vegan diet, leading to normalized bowel habits and improved well-being.
  3. Jenny's Journey: Follow Jenny's path to conquering hemorrhoids and eliminating the worries associated with them. She found freedom by adopting strategies that transformed her daily bathroom routine.
  4. Claire's Comeback: Explore Claire's experience of reintroducing more foods into her life and bidding farewell to constipation. Hear how she managed her SIBO diagnosis.

These inspiring stories show that it's possible to break free from IBS limiting your life.

By implementing the right strategies and personalized approaches, these individuals regained control over their lives and experienced newfound joy in dining out and socializing with friends.

*All names have been changed.

If you want to free up some headspace from thinking about your digestion, contact me about starting your own Gut Reset.

Read more IBS success stories on my website - https://www.goodnessme-nutrition.com/testimonials/

Gut Reset - https://www.goodnessme-nutrition.com/consultations/

Email - info@goodnessme-nutrition.com

Website - www.goodnessme-nutrition.com

21 May 2024Ep 54 - Hidden IBS trigger ingredients00:20:08

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 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 - Sorbitol
  • Ep 26 - Mannitol
  • Ep 28 - Fructose

Work with me


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.

04 Jun 2024Ep 56 - When to ignore my IBS advice - from an IBS nutritionist00:20:40

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


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.

18 Feb 2025Ep 89 - Life stages - Managing IBS in older age00:22:00

IBS through your life time - Part 5 - IBS over 65 years old

The 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 me


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.

22 Oct 2024Ep 73 - Coeliac disease or IBS?00:20:34

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 population
  • how to get tested for coeliac disease
  • why it's not the best idea to give up gluten until you know you don't have coeliac disease

Work with me


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.

10 Nov 2023Ep 29 - Fructan - more than just wheat, onions and garlic - FODMAP challenge00:10:00

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 <150g
  • Courgette <75g   
  • Mange tout <25g
  • Okra <90g (8)    
  • Grapefruit <100g
  • Raisins <18g
  • Rye bread <43g
  • Cous cous <51g
  • Wheat pasta 100g

If one of the high Fructan foods has affected you, you can retest this FODMAP with a different food.

For help managing your IBS diet, including the low FODMAP diet, join the 3 month Gut Reset.

Links


20 Feb 2024Ep 42 - How to avoid 10 common IBS mistakes00:19:58

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:

  1. Top 10 Mistakes Unveiled: Despite your best efforts, some interventions may inadvertently worsen your IBS symptoms.
  2. 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.
  3. The Importance of Breathing: Surprisingly, correct breathing techniques can significantly impact your digestive health.
  4. Fibre Facts: Learn the delicate balance of fibre intake for optimal digestion.
  5. Timing of your meals: Discover why late-night meals and overly restrictive diets could be contributing to your digestive woes.

Work with me


Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.

Instagram - @goodnessme_nutrition

14 May 2024Ep 53 - How your childhood eating could be affecting your IBS00:19:56

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


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.

21 Jan 2025Ep 85 - Life stages - Managing IBS in children00:21:35

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 factors
  • tips 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 me


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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