Inside Knowledge for people with IBS

30 days of IBS food - Tofu

Thu, 09 Apr 2026 08:30:00 +0100

For IBS Awareness Month I'm sharing mini daily podcasts about common foods and how they affect IBS or SIBO. I want to help you expand your diet, and understand more how foods affect your digestion.

Firm tofu is low FODMAP and a great way to add plant based protein to your weekly meals. I share tips on how to eat it as well as why it's so healthy.

If you're enjoying this podcast mini series please review or rate my podcast wherever you're listening.

My weekly podcast episodes return in May 2026.

Get my book - Inside Knowledge for people with IBS & SIBO (find it on Amazon)

Get free weekly IBS & SIBO emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Work with me

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

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

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 days of IBS food - Walnuts

Wed, 08 Apr 2026 08:15:00 +0100

For IBS Awareness Month I'm sharing mini daily podcasts about common foods and how they affect IBS or SIBO. I want to help you expand your diet, and understand more how foods affect your digestion.

Adding walnuts could increase beneficial gut bacteria, and crowd out microbes associated with poor health within 8 weeks. Listen to find out how much you need to eat for this effect.

If you're enjoying this podcast mini series please review or rate my podcast wherever you're listening.

My weekly podcast episodes return in May 2026.

Buy my book - Inside Knowledge for people with IBS & SIBO (find it on Amazon)

Get free weekly IBS & SIBO emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Work with me

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

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

Instagram - @goodnessme_nutrition

30 days of IBS food - Avocado

Tue, 07 Apr 2026 08:15:00 +0100

For IBS Awareness Month I'm sharing mini daily podcasts about common foods and how they affect IBS or SIBO. I want to help you expand your diet, and understand more how foods affect your digestion.

Avocado is rich in heart healthy monounsaturated fats and surprisingly high in fibre. It's classified as it's own Polyol persietol, and this episode explains more about that.

If you're enjoying this podcast mini series please review or rate my podcast wherever you're listening.

Buy my book - Inside Knowledge for people with IBS & SIBO (find it on Amazon)

Get free weekly IBS & SIBO emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Work with me

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

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

Instagram - @goodnessme_nutrition

30 days of IBS food - Edamame

Mon, 06 Apr 2026 08:00:00 +0100

For IBS Awareness Month I'm sharing mini daily podcasts about common foods and how they affect IBS or SIBO. I want to help you expand your diet, and understand more how foods affect your digestion.

Despite being a bean, edamame (or soy beans) are not high FODMAP in a normal portion of 80g (1/2 a cup). The fibre is helpful for high cholesterol levels and can support healthy hormones.

If you're enjoying this podcast mini series please review or rate my podcast wherever you're listening.

Buy my book - Inside Knowledge for people with IBS & SIBO (find it on Amazon)

Get free weekly IBS & SIBO emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Work with me

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

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

Instagram - @goodnessme_nutrition

30 days of IBS food - Yoghurt

Sun, 05 Apr 2026 08:00:00 +0100

For IBS Awareness Month I'm sharing mini daily podcasts about common foods and how they affect IBS or SIBO. I want to help you expand your diet, and understand more how foods affect your digestion.

Yoghurt tends to be lower in lactose and easier to digest compared to milk. It's a good source of vegetarian protein, and high in calcium which supports bones, teeth and heart health.

If you're enjoying this podcast mini series please review or rate my podcast wherever you're listening.

Buy my book - Inside Knowledge for people with IBS & SIBO (find it on Amazon)

Get free weekly IBS & SIBO emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Work with me

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

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

Instagram - @goodnessme_nutrition

30 days of IBS food - Seeds

Sat, 04 Apr 2026 09:00:00 +0100

For IBS Awareness Month I'm sharing mini daily podcasts about common foods and how they affect IBS or SIBO. I want to help you expand your diet, and understand more how foods affect your digestion.

Seeds are incredibly nutritious and cheaper than nuts. Listen to find out which seeds I recommend for gut health.

If you're enjoying this podcast mini series please review or rate my podcast wherever you're listening.

Buy my book - Inside Knowledge for people with IBS & SIBO (find it on Amazon)

Get free weekly IBS & SIBO emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Work with me

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

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

Instagram - @goodnessme_nutrition

30 days of IBS food - Apples

Fri, 03 Apr 2026 08:00:00 +0100

For IBS Awareness Month I'm sharing mini daily podcasts about common foods and how they affect IBS or SIBO. I want to help you expand your diet, and understand more how foods affect your digestion.

Apples contain pectin, an excellent fibre for supporting gut health and they are also rich in antioxidants, supporting the immune system.

If you're enjoying this podcast mini series please review or rate my podcast wherever you're listening.

Buy my book - Inside Knowledge for people with IBS & SIBO (find it on Amazon)

Get free weekly IBS & SIBO emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Work with me

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

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

Instagram - @goodnessme_nutrition

30 days of IBS food - Cheese

Thu, 02 Apr 2026 08:00:00 +0100

For IBS Awareness Month I'm sharing mini daily podcasts about common foods and how they affect IBS or SIBO. I want to help you expand your diet, and understand more how foods affect your digestion.

Cheese is a good source of calcium and protein - and you don't need to avoid it even if you're lactose intolerant.

If you're enjoying this podcast mini series please review or rate my podcast wherever you're listening.

Buy my book - Inside Knowledge for people with IBS & SIBO (find it on Amazon)

Get free weekly IBS & SIBO emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Work with me

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

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

Instagram - @goodnessme_nutrition

30 days of IBS food - Tomatoes

Wed, 01 Apr 2026 08:15:00 +0100

For IBS Awareness Month I'm sharing mini daily podcasts about common foods and how they affect IBS or SIBO. I want to help you expand your diet, and understand more how foods affect your digestion.

Tomatoes are rich in antioxidants and can be hard to avoid - so do you need to skip them if you have IBS?

If you're enjoying this podcast mini series please review or rate my podcast wherever you're listening.

Normal weekly episodes return in May 2026.

Buy my book - Inside Knowledge for people with IBS & SIBO (find it on Amazon)

Get free weekly IBS & SIBO emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Work with me

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

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

Instagram - @goodnessme_nutrition

Ep 121 - Why the low FODMAP diet might not work for you

Tue, 31 Mar 2026 08:45:00 +0100

The low FODMAP diet is one of the best IBS diets, but doesn't work for everyone. It can be complicated to follow, especially if you're doing it on your own. But there are other reasons why it doesn't work for 1 in 4 people who try it. This week I'm talking about

FODMAP stacking and confusion over portions
Fibre balancing during the low FODMAP diet
Food allergies
Stress and the impact on your ability to do low FODMAP properly
Gut triggers like caffeine and alcohol

I have a course for people who are interested in low FODMAP - https://www.goodnessme-nutrition.com/ultimate-low-fodmap-diet-guide-find-your-ibs-triggers/

Linked episodes

Ep 52 - Bile Acid Malabsorption
Ep 113 - Histamine & IBS
Ep 48 - Breathing for IBS
Ep 91 - Bile in IBS and SIBO

Buy my book - Inside Knowledge for people with IBS & SIBO (find it on Amazon)

Get free weekly IBS & SIBO emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Work with me

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

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

Instagram - @goodnessme_nutrition

Ep 120 - How to reintroduce FODMAPs to your diet

Tue, 24 Mar 2026 08:00:00 +0100

This is the part of the low FODMAP diet people get stuck on, so this week I'm talking about how to do your reintroduction of high FODMAP foods. I cover;

Why you need to understand portion sizing
What to look for during the reintroduction stage
Which order you should reintroduce FODMAPs

And lots more helpful titbits about the process!

Buy my book - Inside Knowledge for people with IBS & SIBO (find it on Amazon)

Get free weekly IBS & SIBO emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Work with me

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

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

Instagram - @goodnessme_nutrition

Ep 119 - Is the low FODMAP diet bad for your gut health?

Mon, 16 Mar 2026 09:00:00 +0100

Is the low FODMAP diet good for your gut long term? In this episode, I explain what happens to your gut bacteria during the restriction phase, including changes to fibre intake and beneficial microbes. You’ll learn why the diet is designed to be temporary, the risks of staying on it too long, and how to avoid common mistakes.

Buy my book - Inside Knowledge for people with IBS & SIBO (find it on Amazon)

Get free weekly IBS & SIBO emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Work with me

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

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

Instagram - @goodnessme_nutrition

Ep 118 - Endometriosis and IBS

Mon, 09 Mar 2026 09:00:00 +0100

This week I cover the complex relationship between endometriosis and IBS, highlighting common symptoms, challenges around diagnosis, and practical dietary approaches to manage inflammation and digestive issues.

Buy my book - Inside Knowledge for people with IBS & SIBO (find it on Amazon)

Get free weekly IBS & SIBO emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Work with me

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

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

Instagram - @goodnessme_nutrition

Ep 117 - IBS and mental health - the two way connection

Tue, 03 Mar 2026 08:30:00 +0100

Many people with IBS are told either “It’s just stress.” or “Your anxiety is all about your gut.” A large, long-term population study followed people for 7 years to answer look at whether IBS causes mental health issues, or the other way round.

The answer is more nuanced, so this week I'm talking about the connection between the brain and gut.

Paper - PMID: 41667938 Bidirectional associations between irritable bowel syndrome and psychological distress: a longitudinal population-based study

Links

Ep 59 - How to get better sleep when you have IBS
Ep 111 - Explaining my Gut Reset Cogs Model

Buy my book - Inside Knowledge for people with IBS & SIBO (find it on Amazon)

Get free weekly IBS & SIBO emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Work with me

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

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

Instagram - @goodnessme_nutrition

Ep 116 - How to get an IBS diagnosis

Tue, 17 Feb 2026 09:00:00 +0100

If you've suspect IBS but have never been diagnosed with it, this episode is for you! Includes:

What information to share with your doctor in your appointment
The diagnostic criteria for IBS
What conditions your doctor should rule out when considering IBS

Buy my book - Inside Knowledge for people with IBS & SIBO (find it on Amazon)

Get free weekly IBS & SIBO emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Work with me

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

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

Instagram - @goodnessme_nutrition

Ep 115 - How to start the low FODMAP diet

Tue, 10 Feb 2026 09:00:00 +0100

If you've been told to start the low FODMAP diet but don't know how to begin, this episode is for you. I'm sharing tips on

What you CAN eat during the restriction phase
How to plan your meals in the first week

FREE DOWNLOAD recipes and guide to begin with confidence - Low FODMAP Starter kit - https://www.goodnessme-nutrition.com/low-fodmap-starter-pack/

Linked episodes

Ep 96 - FODMAP reclassifications
Ep 37 - What CAN you eat on the low FODMAP diet

Buy my book - Inside Knowledge for people with IBS & SIBO (find it on Amazon)

Work with me

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

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

Instagram - @goodnessme_nutrition

Ep 114 - How does body weight affect your digestive health

Tue, 27 Jan 2026 09:00:00 +0100

In response to an angry comment on my website blog (which I deleted as it was rude) this week's episode covers how being overweight or underweight can affect your gut health.

Key points for today:

Weight doesn't directly cause IBS but can influence symptoms
High BMI is linked to increased inflammatory markers and reflux
Low body weight may slow gut transit time and lead to nutrient deficiencies which further affect digestion
Tips for better overall health

Blog post I mentioned - https://www.goodnessme-nutrition.com/weight-loss/does-being-overweight-cause-ibs/

Buy my book - Inside Knowledge for people with IBS & SIBO (find it on Amazon)

Get free weekly IBS & SIBO emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Work with me

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

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

Instagram - @goodnessme_nutrition

Ep 113 - Could your IBS be histamine intolerance?

Tue, 20 Jan 2026 15:00:00 +0100

Digestive symptoms of histamine overload are very similar to irritable bowel syndrome, so how can you work out if this is what is driving your gut health issues.

This week I cover:

What is histamine and what does it do in your body
Causes of too much histamine
Is a low histamine diet effective for managing histamine overload?
What kind of histamine protocol could you try to test your tolerance to histamine?

More on this in my newly released book - there is a whole chapter on histamine and the gut.

Buy my book - Inside Knowledge for people with IBS & SIBO https://www.amazon.co.uk/dp/1919265902/

Get free weekly IBS & SIBO emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Work with me

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

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

Instagram - @goodnessme_nutrition

Ep 112 - 3 new gut health science papers explained

Mon, 12 Jan 2026 09:00:00 +0100

Want to discover some of the latest gut health research? Today I'm breaking down 3 recent science papers for you:

H2S SIBO breath testing - https://pubmed.ncbi.nlm.nih.gov/40569514/

How the small intestine gut microbiome links to breath test results for hydrogen sulphide and methane

Probiotics in IBS - https://www.mdpi.com/1648-9144/62/1/89

A systematic review and meta-analysis of probiotics in IBS subtypes

IBS and skin condition associations - https://www.mdpi.com/2036-7422/17/1/1

The bidirectional links between IBS and psoriasis, rosacea and urticaria.

Links

Ep 76 - Gut inflammation - what is it?
Ep 111 - introducing the Gut Reset Cogs Model

Buy my book - Inside Knowledge for people with IBS & SIBO https://www.amazon.co.uk/dp/1919265902/

Get free weekly IBS & SIBO emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Work with me

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

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

Instagram - @goodnessme_nutrition

Ep 111 - Explaining the Gut Reset Cogs Model

Tue, 06 Jan 2026 08:30:00 +0100

When I work with IBS and SIBO clients I focus on specific key areas to help improve digestion. I like to think of them as four key cogs in a machine, and I've called this my Gut Reset Cogs Model. These are:

Eating - when to eat, mindful eating
Diet - what you should eat when you have IBS
Gut Health - how the microbes affect your digestion
Lifestyle - focus on sleep, exercise and stress

This week's podcast explains how these areas all interlink and gives you some examples of the way small changes can have a knock on effect on your overall health.

Buy my book - https://www.amazon.co.uk/dp/1919265902/

EMAIL - Get the free weekly Inside Knowledge emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Work with me

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 110 - New Year's Resolutions for people with IBS & SIBO

Tue, 30 Dec 2025 10:15:00 +0100

If you're looking for some new year inspiration for your health listen to my 7 recommended places to begin. Pick one of these new year's resolutions for your gut health to start building better digestion.

Links

Ep 13 - Fatigue in IBS
Ep 59 - How to sleep better with IBS

EMAIL - Get the free weekly Inside Knowledge emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Work with me

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 109 - 3 nutrition trends to avoid in 2026

Tue, 23 Dec 2025 08:30:00 +0100

What should you avoid this coming year in the nutrition space? I'm taking down 3 very common nutrition trends and explaining what you should do instead.

EMAIL - Get the free weekly Inside Knowledge emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Work with me

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 108 - Beat the festive bloat this Christmas

Tue, 16 Dec 2025 08:15:00 +0100

Whether you celebrate Christmas, Hannukah or just New Year's Eve there is a lot going on at this time of year. Today's I'm talking about

Why this time of year can be hard on your digestion
Classic festive IBS triggers
Your key gut health non-negotiables this season

Linked episodes

Ep 48 - Breathing for IBS
E68 - Alcohol and your gut

EMAIL - Get the free weekly Inside Knowledge emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Work with me

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 107 - When what helps IBS stops helping & makes things worse

Tue, 09 Dec 2025 09:00:00 +0100

Sometimes your toilet habits, eating patterns and thought processes help you get through difficult periods with your IBS.

But what happens if they are actually making things worse? This week's episode is all about helping you recognise behaviours, thoughts and habits that could be having a negative consequence in the long term.

Sitting on the toilet a long time each day
Researching IBS diets for hours
Skipping meals to avoid symptoms
Needing to know where every toilet is

These might help at first but in some instances can lead to issues with normal digestive function or thought processes.

EMAIL - Get the free weekly Inside Knowledge emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Work with me

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 106 - Why '3 meals a day' is important for IBS & SIBO

Tue, 02 Dec 2025 09:00:00 +0100

You've been told to eat regularly if you have IBS, but why is this important? This week I'm explaining the importance of regular meals for your gut health.

What happens in undereating? And why you're 3.9x more likely to have IBS if you eat at odd times.
Recognising your hunger cues
How to start eating breakfast if that's the hardest meal of the day
When the migrating motor complex doesn't need meal spacing for SIBO.
The importance of sleep and the gut-brain connection.

EMAIL - Get the free weekly Inside Knowledge emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Work with me

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

Ready for your 3 Month Gut Reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources for IBS and SIBO.

Instagram - @goodnessme_nutrition

Ep 105 - Series 2 coming soon (& what have I been doing in the meantime?)

Thu, 27 Nov 2025 09:00:00 +0100

Hello, I'm back!

After a 6 month break to finish writing my book I'm now here with Series 2. This little introductory episode just shares where I'm at and what you can look forward to for the Inside Knowledge podcast into 2026.

EMAIL - Get the free weekly Inside Knowledge emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Work with me

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 104 - Overcoming food fear in digestive issues

Tue, 01 Jul 2025 08:00:00 +0100

In this episode I explain how food fear can start in IBS and SIBO, and what to watch out for.

Behaviours - what you might be doing or thinking
Consequences - what are the physical changes that come from reduced food volume and variety
Problems - issues arising due to lack of enough food or variety
How to start tackling anxiety about eating

**Get the low FODMAP fibre list - https://mailchi.mp/goodnessme-nutrition.com/low-fodmap-fibre

Links

Ep 100 Gut Health Advice
Ep 48 - Breathing exercises
Ep 15 - Food reintroduction process

EMAIL - Get the free weekly Inside Knowledge emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Work with me

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 103 - SIBO testing - who should test and how to do it

Tue, 17 Jun 2025 08:00:00 +0100

This episode explains the breath test for SIBO (Small Intestinal Bacterial Overgrowth) and Intestinal Methanogen Overgrowth (IMO). I'll cover:

When should you test for SIBO and who may benefit?
Preparing to take the test - what you need to eat / do beforehand
Understanding your SIBO test results for hydrogen and methane
What about hydrogen sulphide?
What's the role of a stool test in SIBO diagnosis?

Links

Ep 10 - Post infectious IBS (after food poisoning)
Ep 31 - Supplements for SIBO

EMAIL - Get the free weekly Inside Knowledge emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

*new* Join wait list for SIBO Strategy Sessions - https://mailchi.mp/goodnessme-nutrition.com/sibo (September 2025)

Work with me

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 102 - Case study - Bethany's diet restriction in SIBO

Tue, 10 Jun 2025 08:00:00 +0100

This week's case study episode is all about Bethany. She had two positive SIBO breath tests and had previously been told to remove all carbs and go gluten free before she came to work with me.

This case doesn't have a neat resolution, but I hope there are still elements you find useful for your digestion, and I like to share the reality of progress with IBS & SIBO. The episode covers:

Bethany's case and her previous advice
Why you don't need to be low carb if you have SIBO
The importance of managing stress
When cutting out a food group leads to disordered eating
The importance of retesting for SIBO

Links

Ep 66 - Carnivore, keto & vegan diets
Ep 101 - do you have a sugar intolerance

Work with me

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 101 - Could you have a sugar intolerance?

Tue, 03 Jun 2025 08:30:00 +0100

Do you seem to react to any kind of carbohydrate? The low FODMAP diet doesn’t eliminate sucrose (table sugar), but for a small number of people, digesting certain types of sugar and starch might be part of their digestive problems. This week I'm talking about:

Carbohydrate digestion - how we break down sugars and what can go wrong
The role of the key important enzyme sucrose-isomaltase
Testing for sucrose-isomaltase deficiency
How a beneficial yeast supplement might help digest sugars
What foods are low in starch and sugars, and how does this differ from the low FODMAP diet?

Links

Ep 73 - Coeliac disease and IBS
Ep 83 - What is the best sugar for IBS?

Work with me

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min
Get my weekly emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Ready for your gut reset?

I work with clients worldwide, providing remote consultations and a wealth of educational resources.

Instagram - @goodnessme_nutrition

Ep 100 - Gut Health Advice

Tue, 20 May 2025 08:30:00 +0100

I'm celebrating 100 episodes with a summary of 5 things I regularly say to my clients, and WHY it's so important.

These pieces of advice will help you better understand your own digestive symptoms, work through online nutrition noise, and check your diet.

Here's to the next 100 episodes! If you'd like me to cover a particular topic for you just send me an email info@goodnessme-nutrition.com with the title Podcast.

Work with me

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min
Get my weekly emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Ready for your gut reset?

I work with clients worldwide, providing remote consultations and a wealth of educational resources.

Instagram - @goodnessme_nutrition

Ep 99 - Dismantling unhelpful toilet routines in IBS

Wed, 14 May 2025 08:15:00 +0100

If you have an elaborate routine that you NEED to do before you can leave the house then this episode can help. If you have IBS you aren't the only on who needs to sit on the toilet 5 times before leaving the house, or needs to get up a 5am to fit in that complicated toilet routine before work each day.

This week I'm explaining a few ways to help adjust your anticipatory anxiety with IBS.

Download my IBS tracker - https://mailchi.mp/goodnessme-nutrition/ibs-diet-tracker

Work with me

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 98 - Constipation - your three part plan

Tue, 06 May 2025 09:00:00 +0100

Today I’m going back to basics for people who struggle with constipation and feel like they are doing everything right. If you’re fed up of not being about to go to the toilet, this episode could get things moving again.

Here's the three step checks I walk through with my Gut Reset clients:

Part 1 - first line checks (fibre, water, movement, eating pattern)
Part 2 - use of laxatives and positioning on the toilet
Part 3 - looking for further root causes -e.g. bile, methanogen overgrowth, high fat / protein diets)

Links

Ep 43 - Protein and IBS
Ep 95 - Fibre and how to increase it

Work with me

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min
Get my weekly emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Ready for your gut reset?

I work with clients worldwide, providing remote consultations and a wealth of educational resources.

Instagram - @goodnessme_nutrition

Ep 97 - FODMAP reclassifications - what the latest changes mean

Tue, 29 Apr 2025 09:00:00 +0100

**audio corrected** (I had uploaded the wrong file!)

Today I saw an update from the Monash university about the changes to the classification of FODMAP foods and I’m bringing it straight to you! As a nutritional therapist working with people who have IBS I help people with FODMAP reintroduction so I need to stay up to date with any changes, and I’m bringing them to you, lovely listeners.

This week I’ll explore WHY FODMAP ratings can change, what it means for you, and which specific foods have been reclassified.

>>> DOWNLOAD >>> Free Quick Start Low FODMAP guide - https://www.goodnessme-nutrition.com/low-fodmap-starter-pack/

Links

Ep 28 - Fructose and how it affects your digestion
Ep 17 & 18 - introduction to the low FODMAP diet.

**WIN** a free consult with me - give me feedback on my podcast here and enter into a prize draw to win a call with me - https://forms.gle/xChYCzyYEvtVcTNp6

Links from today's session

Buy my Ultimate Guide to the Low FODMAP Diet - https://www.goodnessme-nutrition.com/ultimate-low-fodmap-diet-guide-find-your-ibs-triggers/

2022 research Existing differences between available lists of FODMAP-containing foods https://www.reed.es/ArticuloFicha.aspx?id=6609&hst=0&idR=122&tp=1
Monash university - why do FODMAPs change - https://www.monashfodmap.com/blog/retested-foods-why-fodmap-content-might-change/

Work with me

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 96 - 9x non- food tips for better gut health

Tue, 15 Apr 2025 09:00:00 +0100

Better digestion isn't only about what you eat. It also comes from the way we feel, what we do, exposure to microbes and HOW we eat.

Links

Ep 2 - Mindful eating
Ep 59 - Sleep & IBS

Work with me

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 95 - Why you need more fibre, and how to do it

Tue, 01 Apr 2025 09:00:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 94 - What to do after your SIBO treatment

Tue, 25 Mar 2025 09:00:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min
Get my weekly emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Ready for your gut reset?

I work with clients worldwide, providing remote consultations and a wealth of educational resources.

Instagram - @goodnessme_nutrition

Ep 93 - Case study - No gallbladder, erratic bowel movements & restrictive diet

Tue, 18 Mar 2025 09:00:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min
Get my weekly emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Ready for your gut reset?

I work with clients worldwide, providing remote consultations and a wealth of educational resources.

Instagram - @goodnessme_nutrition

Ep 92 - The cost of IBS & SIBO - and how to save money

Tue, 11 Mar 2025 09:00:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 91 - Role of Bile in IBS and SIBO

Tue, 04 Mar 2025 09:00:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 90 - How do you know if you're 'better' when you have IBS?

Tue, 25 Feb 2025 09:00:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 89 - Life stages - Managing IBS in older age

Tue, 18 Feb 2025 09:00:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 88 - Life stages - Managing IBS in Menopause

Tue, 11 Feb 2025 09:00:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 87 - Life stages - Managing IBS in Pregnancy & post-partum

Tue, 04 Feb 2025 09:00:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 86 - Life stages - Managing IBS as a teenager

Tue, 28 Jan 2025 09:00:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 85 - Life stages - Managing IBS in children

Tue, 21 Jan 2025 09:00:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 84 - Case study - Justin & the smelly gas

Tue, 14 Jan 2025 09:00:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 83 - What kind of sugar is best for IBS?

Tue, 07 Jan 2025 09:00:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 82 - How to do Veganuary with IBS

Tue, 31 Dec 2024 09:00:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 81 - Why you shouldn't use a CGM to monitor blood glucose levels

Tue, 24 Dec 2024 09:00:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 80 - When I didn't help my IBS clients - what happened

Tue, 17 Dec 2024 08:30:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 79 - Why do I poo so much? Frequent bowel movements

Tue, 10 Dec 2024 09:00:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 78 - Haemorrhoids - a right pain in the bum

Tue, 03 Dec 2024 09:00:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 77 - How to plan a flare up free Christmas

Tue, 26 Nov 2024 09:00:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 76 - Inflammation markers in IBS

Tue, 19 Nov 2024 09:00:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Links

CRP & IBS - https://pmc.ncbi.nlm.nih.gov/articles/PMC4950940/
Inflammation in IBS - https://pmc.ncbi.nlm.nih.gov/articles/PMC4734999/

Instagram - @goodnessme_nutrition

Ep 75 - Food intolerance tests for IBS

Tue, 12 Nov 2024 09:00:00 +0100

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

IgG could indicate tolerance - https://pmc.ncbi.nlm.nih.gov/articles/PMC5004213/
IBS IgG testing - https://pubmed.ncbi.nlm.nih.gov/17517095/
IgG vs sham diet - https://pmc.ncbi.nlm.nih.gov/articles/PMC1774223/
Blinded testing of IgG foods - https://pubmed.ncbi.nlm.nih.gov/21109748/

Work with me

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 74 - Case study - Working in a restaurant when you have IBS

Tue, 05 Nov 2024 09:00:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 73 - Coeliac disease or IBS?

Tue, 22 Oct 2024 09:00:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 72 - What does IBS stop you doing?

Tue, 15 Oct 2024 09:00:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 71 - New science on IBS & SIBO - hear the latest

Tue, 08 Oct 2024 09:00:00 +0100

This week I'm sharing some new research on IBS & SIBO and highlighting the practical elements that might affect you.

Here are the 2024 studies I've reviewed:

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

Work with me

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 70 - IBS-M - what do the mixed symptoms mean?

Tue, 01 Oct 2024 09:00:00 +0100

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

Ep 33 - Causes of Constipation
Ep 37 - What CAN you eat on the low FODMAP diet?
IBS-M paper - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3865067/
IBS-M diet - https://pubmed.ncbi.nlm.nih.gov/39086991/

Low FODMAP Diet Guide - https://www.goodnessme-nutrition.com/ultimate-low-fodmap-diet-guide-find-your-ibs-triggers/

FREE IBS symptom tracker - https://mailchi.mp/goodnessme-nutrition/ibs-diet-tracker

Work with me

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 69 - Difficult emotions & your IBS

Tue, 24 Sep 2024 09:00:00 +0100

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

IBS severity linked with high alexithymia https://pubmed.ncbi.nlm.nih.gov/25011689/
Personality traits and emotional patterns in irritable bowel syndrome - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4968122/

Work with me

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Come and say hi on Instagram - @goodnessme_nutrition

Ep 68 - Alcohol & IBS - Booze blues

Tue, 17 Sep 2024 09:00:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 67 - Digestive Enzymes & IBS

Mon, 09 Sep 2024 09:00:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 66 - IBS Diets - does Keto, Carnivore or Vegan work?

Tue, 03 Sep 2024 09:00:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 65 - Case study - How Liz overcame constipation & worry

Tue, 20 Aug 2024 09:00:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

Ready for your gut reset? 🌍 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.

Ep 64 - 5 things keeping you stuck with IBS

Mon, 12 Aug 2024 09:00:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 63 - Understanding Proton Pump Inhibitors (PPIs) and their impact

Tue, 23 Jul 2024 09:00:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 62 - Strategies for managing acid reflux

Tue, 16 Jul 2024 09:00:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 61 - Forcing Your Body: The IBS Struggle

Tue, 09 Jul 2024 09:00:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 60 - Is the Low FODMAP Diet worth the hassle?

Tue, 02 Jul 2024 09:00:00 +0100

The low FODMAP Diet is the best tested dietary intervention for IBS, but it's a right pain to follow!

This week I'm exploring whether or not the evidence for the low FODMAP diet stacks up. What does the research say about alternative diets, medication, and first line diet help for IBS.

**CHECK OUT ** Ultimate Low FODMAP Diet Guide - out now - everything you need to help you properly implement the low FODMAP diet. No stress. Find your IBS food triggers. https://www.goodnessme-nutrition.com/ultimate-low-fodmap-diet-guide-find-your-ibs-triggers/

Links

Review of 13 RCTs on FODMAP in IBS - https://pubmed.ncbi.nlm.nih.gov/34376515/
Low FODMAP comparison to antispasmodic med - https://pubmed.ncbi.nlm.nih.gov/35483886/
NICE guidelines on IBS https://www.nice.org.uk/guidance/cg61/chapter/Recommendations
Effects of low FODMAP on microbiome - https://gut.bmj.com/content/71/9/1821

Work with me

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 59 - How to get better sleep when you have IBS

Tue, 25 Jun 2024 09:00:00 +0100

Ever noticed your IBS symptoms flare up when you're tired?

This week the intriguing link between sleep and gut health and I cover

how poor sleep can worsen digestive issues,
essential sleep hygiene tips,
diet changes that can help you sleep better.

Whether it's dealing with stress, adjusting your caffeine intake, or setting a sleep-friendly routine, I've got practical advice to help you break the cycle of sleepless nights and painful mornings.

Tune in for insights that could make a big difference in managing your IBS.

Work with me

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 58 - Case study - Vegan with slow transit constipation to normal bowels

Tue, 18 Jun 2024 09:00:00 +0100

This week hear about Sian's IBS success story. She had slow transit constipation (methane dominant SIBO) and was struggling with a vegan diet based on convenience food.

Over 3 months together Sian managed to turn her diet around from fast food focus to a healthy vegan diet.

Work with me

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 57 - Should we be eating 30 plants a week?

Tue, 11 Jun 2024 09:00:00 +0100

You've probably heard of the target to eat 30 different plant based foods a week for gut health.

Where does this target come from, and how on earth can it be achieved? it's possible to expand your diet diversity, even if you have IBS.

Listen

Ep 56 - Ignore my advice

Work with me

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 56 - When to ignore my IBS advice - from an IBS nutritionist

Tue, 04 Jun 2024 09:00:00 +0100

As this podcast turns 1 years old I'm challenging my most frequently given advice for IBS!

Hear why my recommendations for diet, lifestyle and eating habits won't always work. In this episode I discuss:

Should you fast to allow the migrating motor complex time to do it's work?
When is it better to eat 4-5 smaller meals rather than 3 main meals a day?
Why is it hard to listen to your gut when you have IBS?
Should you really aim for 30 different plants a week?
And am I really right to say don't eat with distractions like watching TV?

This episode aims to give some nuance to the things I often suggest as a first step in IBS.

Work with me

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 55 - The truth about low stomach acid and IBS

Tue, 28 May 2024 09:00:00 +0100

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

Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

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

Instagram - @goodnessme_nutrition

Ep 54 - Hidden IBS trigger ingredients

Tue, 21 May 2024 09:00:00 +0100

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

Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

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

Instagram - @goodnessme_nutrition

Ep 53 - How your childhood eating could be affecting your IBS

Tue, 14 May 2024 09:00:00 +0100

This week is all about how our childhood experiences with food shape adult eating habits.

I cover:

emotional connections to food, attitudes developed during childhood, and the impact of social media on dietary choices.
Exploring the complexities of food associations, family mealtime dynamics, parental influences.
Suggestions for self-reflection and mindful eating practices are provided, to help you consider your past interactions with food and how it influences dietary behaviours today.

Work with me

Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

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

Instagram - @goodnessme_nutrition

Ep 52 - The possible cause of your IBS-Diarrhoea

Tue, 07 May 2024 09:00:00 +0100

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

Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

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

Instagram - @goodnessme_nutrition

Ep 51 - How to increase your appetite when you have IBS or SIBO

Tue, 30 Apr 2024 09:00:00 +0100

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

Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and educational resources to help you reduce unpredictable and painful gut symptoms.

Instagram - @goodnessme_nutrition

Ep 50 - How to gain weight when you have IBS

Tue, 23 Apr 2024 09:00:00 +0100

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

Download my vegetarian low FODMAP guide - for all the details on beans, and UK fake meat products. https://goodnessmenutrition.vipmembervault.com/products/courses/view/1152028
Fat absorption - Bile Acid Diarrhoea - https://www.goodnessme-nutrition.com/gut-health/bile-acid-diarrhoea-a-forgotten-reason-for-ibs-d/

Work with me

Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

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

Instagram - @goodnessme_nutrition

Ep 49 - Case study - Fear of hunger and restriction, and a noisy digestion

Tue, 16 Apr 2024 09:00:00 +0100

Meet my client Fran in this case study episode.

Fran had constipation, bloating and a very noisy digestion at the start of the Gut Reset programme. By the end her digestion had quietened down, and she was confident eating a wide range of foods.

Hear the details of how I worked with Fran navigating:

Fear of being hungry due to being a very picky eater as a child and always worrying about availability of safe foods
Expectations over losing weight on the low FODMAP diet
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

Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

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

Instagram - @goodnessme_nutrition

Ep 48 - Breathing for IBS

Tue, 09 Apr 2024 09:00:00 +0100

Breathing plays a significant role in digestion, with stress levels directly impacting IBS. Stress-sensitive disorders like IBS can be aggravated without effective stress management techniques.

In this episode I cover diaphragmatic breathing, alternate nostril breathing, box breathing, 4-7-8 breathing, and belly breathing with visualisation
Emotional Freedom Technique (EFT), also known as tapping - While evidence for EFT's efficacy in managing IBS stress is limited, incorporating stress-relief practices into daily life can foster a virtuous cycle of improved well-being and digestion.

Tapping Points:

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

Episodes

Ep 4 - Controlling IBS with your Mind

Work with me

Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

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

Instagram - @goodnessme_nutrition

Ep 47 - Inside IBS: Causes of irritable bowel syndrome

Tue, 26 Mar 2024 09:00:00 +0100

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

Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

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

Instagram - @goodnessme_nutrition

Ep 46 - Protein essentials for people with IBS

Tue, 19 Mar 2024 09:00:00 +0100

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

Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

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

Instagram - @goodnessme_nutrition

Ep 45 - Bloating in IBS

Tue, 12 Mar 2024 09:00:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 44 - Managing cravings - Why DO you eat chocolate at night?

Tue, 05 Mar 2024 09:00:00 +0100

This week is all about how to manage your cravings for foods, looking at where they come from, and what might drive them.

Defining cravings and the psychological and emotional factors that drive them.
Discussing the connection between diet, gut health, and the occurrence of cravings.
Ultra processed foods and their impact on cravings.
Examining the role of emotional attachment and memories associated with specific foods.
Recognizing physical reasons for increased cravings, including nutrient deficiencies and hormonal fluctuations.
The importance of balanced nutrition and regular meals to reduce cravings.
Exploring techniques to suppress and distract cravings, and how to encourage acceptance of cravings.
Practical tips for portion control, altering environmental cues, and addressing psychological triggers for cravings.

Work with me

Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

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

Instagram - @goodnessme_nutrition

Ep 43 - Inside ARFID: Exploring eating disorders in the context of IBS

Tue, 27 Feb 2024 09:00:00 +0100

This episode is about Avoidant Restrictive Food Intake Disorder (ARFID) in IBS, highlighting its prevalence and overlap with functional gut disorders for Eating Disorder Awareness week.

Identification and symptoms: ARFID is common in IBS, often leading to restrictive diets based on fear of digestive consequences.
Distinguishing ARFID from picky eating: ARFID involves heightened sensitivity to food and fear of digestive consequences, perpetuating avoidance behaviours.
Extreme food avoidance in ARFID worsens IBS symptoms, driven by anxiety and disgust around food.
Identifying ARFID: Questions help assess avoidance behaviours and physical signs like unintentional weight loss, indicating ARFID.
When to seek medical and mental health support for ARFID diagnosis
Non-food interventions to support gut health.

Support with eating disorders

Beat - https://www.beateatingdisorders.org.uk/

NHS - https://www.nhs.uk/mental-health/feelings-symptoms-behaviours/behaviours/eating-disorders/overview/

Work with me

Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

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

Instagram - @goodnessme_nutrition

Ep 42 - How to avoid 10 common IBS mistakes

Tue, 20 Feb 2024 09:00:00 +0100

Are you struggling to manage your IBS symptoms effectively? In Episode 42 of the Inside Knowledge podcast, I'll share 10 common mistakes that could be worsening your symptoms.

Here's a glimpse of what you'll discover:

Top 10 Mistakes Unveiled: Despite your best efforts, some interventions may inadvertently worsen your IBS symptoms.
Eating Habits Impact: From gobbling down meals too quickly to eating while distracted, Anna highlights how your eating patterns could be hindering proper digestion and exacerbating discomfort.
The Importance of Breathing: Surprisingly, correct breathing techniques can significantly impact your digestive health.
Fibre Facts: Learn the delicate balance of fibre intake for optimal digestion.
Timing of your meals: Discover why late-night meals and overly restrictive diets could be contributing to your digestive woes.

Work with me

1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/

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

Instagram - @goodnessme_nutrition

Ep 41 - Case Study - How self-care for IBS was the turning point

Tue, 13 Feb 2024 09:00:00 +0100

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.

Ep 40 - Eating well with SIBO: Understanding SIBO Diets

Tue, 06 Feb 2024 09:00:00 +0100

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

What to eat with SIBO blog post - https://www.goodnessme-nutrition.com/sibo/whats-the-best-sibo-diet-for-treating-and-getting-rid-of-symptoms/
Risk factors for SIBO - https://www.goodnessme-nutrition.com/sibo/four-risk-factors-for-sibo/

Relevant episodes

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

Work with me

Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

Email - info@goodnessme-nutrition.com

Ep 39 Weight loss & IBS - Understanding Weight Loss Challenges with IBS

Tue, 30 Jan 2024 09:00:00 +0100

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

Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

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

Instagram - @goodnessme_nutrition

Ep 38 - IBS & weight loss: a battle of the diets

Tue, 23 Jan 2024 09:00:00 +0100

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

Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

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

Instagram - @goodnessme_nutrition

Ep 37 - What CAN you eat on low FODMAP diet?

Tue, 16 Jan 2024 14:15:00 +0100

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

🌾 Grains and Carbs

🥦 Vegetables

🍇 Fruit

🍝 Meal Ideas

🧀 Dairy

🍴 Flavour Tricks

🍰 Sweet Treats

>>> DOWNLOAD >>> Free Quick Start Low FODMAP guide - https://www.goodnessme-nutrition.com/low-fodmap-starter-pack/

Email your questions to info@goodnessme-nutrition.com, 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

EMAIL - Get the free weekly Inside Knowledge emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Work with me

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 36 - Case Study - Perimenopausal digestion chaos

Tue, 09 Jan 2024 09:00:00 +0100

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

Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

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

Ep 35 - How to spot Nutri-Nonsense online

Tue, 19 Dec 2023 09:00:00 +0100

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

Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

Ep 34 - What to eat when you have constipation

Tue, 12 Dec 2023 09:00:00 +0100

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

Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

Ep 33 - Common Constipation Causes - unravelling IBS-C

Tue, 05 Dec 2023 09:00:00 +0100

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

Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

Ep 32 - Case Study - Tony's Transformation

Tue, 28 Nov 2023 09:00:00 +0100

Today, I'm sharing a case study from my client work. If you've ever wondered what it's like to work with me, this episode will give you a behind-the-scenes look at the transformative journey of one of my clients, Tony.

Tony's Journey

Tony approached me with severe nightly pain caused by bile acid reflux, compounded by a missing gallbladder. His restrictive diet, coupled with constipation and gastric dumping, had led to weight loss and low energy levels.

Learn how a gradual introduction of foods, strategic education on digestion, and personalized dietary changes played a pivotal role in Tony's progress.
Hear what he started eating, and how
Learn about the supplements that complemented Tony's journey, from magnesium powder to butyrate and probiotics.
Winning with a normal bowel movement after four years!

Relevant episodes

Ep 1 - Normal digestion

EMAIL - Get the free weekly Inside Knowledge emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Work with me

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 31 - Navigating Supplements for SIBO

Tue, 21 Nov 2023 09:00:00 +0100

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

How to use prokinetics in SIBO - https://www.goodnessme-nutrition.com/sibo/using-a-prokinetic-in-sibo/
Risk factors for SIBO - https://www.goodnessme-nutrition.com/sibo/four-risk-factors-for-sibo/

Relevant episodes

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

Work with me

Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

Ep 30 - Are fermented foods good for IBS?

Tue, 14 Nov 2023 09:00:00 +0100

You’ve probably heard someone recommend fermented foods are a good idea for improving gut health, but are fermented foods good for IBS?

In this episode

What are fermented foods?
Benefits of fermented foods for your gut
What happens to the FODMAPs when food is fermented
Which fermented food is higher in FODMAPs than the unfermented version
How to make sauerkraut and kefir

Links

References for the papers in this blog post - https://www.goodnessme-nutrition.com/ibs/are-fermented-foods-good-for-ibs/
Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

Ep 29 - Fructan - more than just wheat, onions and garlic - FODMAP challenge

Fri, 10 Nov 2023 09:00:00 +0100

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

Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

Ep 28 - How do mango, tomatoes and broad beans affect IBS - a Fructose challenge

Thu, 09 Nov 2023 09:00:00 +0100

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

Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

Ep 26 - FODMAP reaction to the GOS category - what next?

Wed, 08 Nov 2023 09:00:00 +0100

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

Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

Ep 26 - Can't eat mushrooms, cauliflower or sweet potato? - mannitol reactions in IBS

Tue, 07 Nov 2023 09:00:00 +0100

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

Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

Ep 25 - Help I've had a FODMAP reaction to Sorbitol!

Tue, 07 Nov 2023 09:00:00 +0100

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

Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

Ep 24 - Are Abnormal Eating Patterns Impacting Your IBS?

Tue, 31 Oct 2023 09:00:00 +0100

This episode covers an often overlooked in discussions about gut health: eating patterns.

I'll explore how abnormal eating might be exacerbating your digestive issues, affecting everything from bloating to constipation or diarrhoea.

I'll cover five common eating patterns I see with my IBS clients:

under eating,
overeating for muscle gain,
chaotic eating,
fear of food, and
orthorexia.

Each has 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

Ep 2 - How to eat
Ep 3 - When to eat

Website - www.goodnessme-nutrition.com

Ep 23 - IBS and dietary fats - how fat affects your digestion

Wed, 25 Oct 2023 09:00:00 +0100

Struggling with high fat meals? Deep dive into fat digestion and its impact on IBS symptoms.

Discover the potential hidden culprit—bile acid malabsorption—and its role in triggering diarrhoea predominant IBS.
Healthy fats versus fats to avoid. Explore the significance of monounsaturated and polyunsaturated fats, and their impact on inflammation, heart health, and digestion.
Valuable insights into essential fatty acids like omega-3 and omega-6 - best dietary sources
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

Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/
BLOG - Bile acid malabsorption - https://www.goodnessme-nutrition.com/gut-health/bile-acid-diarrhoea-a-forgotten-reason-for-ibs-d/

Ep 22 Supplements for IBS - what is worth taking?

Tue, 17 Oct 2023 09:00:00 +0100

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

Ep 21 - Running with IBS - what helps?

Tue, 10 Oct 2023 09:00:00 +0100

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

Ep 20 - Navigating IBS Flare-Ups

Tue, 03 Oct 2023 09:00:00 +0100

🌟 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

Work with me individually - https://www.goodnessme-nutrition.com/consultations/
Join the Group Gut Reset - 3 months of IBS support - https://www.goodnessme-nutrition.com/group-course-ibsc/

Episode links

Ep 17 - the low FODMAP diet
Ep19 - FODMAP reintroductions

Ep 19 - Dairy and Irritable Bowel Syndrome

Tue, 26 Sep 2023 09:00:00 +0100

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

Website - www. goodnessme-nutrition.com

Ep 18 - Mastering FODMAP Reintroduction to your IBS diet

Tue, 19 Sep 2023 09:00:00 +0100

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:

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.
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.
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.
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.
Balancing Act: Anna provides insights into managing anxieties during reintroduction, employing mindful eating techniques, and staying vigilant without becoming overly anxious about symptoms.
Customizing Challenges: For extremely sensitive individuals, Anna suggests a slower approach by alternating reintroduction days to ease anxieties and accommodate your comfort level.
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

Website - www.goodnessme-nutrition.com

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.] 🎙️🍽️

Ep 17 - Demystifying the low FODMAP diet for IBS.

Tue, 12 Sep 2023 09:00:00 +0100

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 important process of reintroducing FODMAPs.

Remember, always consult a healthcare professional before making significant dietary changes.

>>> DOWNLOAD >>> Free Quick Start Low FODMAP guide - https://www.goodnessme-nutrition.com/low-fodmap-starter-pack/

Links

EMAIL - Get the free weekly Inside Knowledge emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bs

Work with me

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

Ep 16 - Should you go gluten free if you have IBS?

Tue, 05 Sep 2023 16:15:00 +0100

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

Ep 15 - Fearless Food Reintroduction: Reclaiming Your Diet After IBS

Tue, 29 Aug 2023 14:45:00 +0100

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

Ep 2 - How to eat - https://player.captivate.fm/episode/019c8f5f-6ea6-4bdf-a586-b2c584fc8821
Ep 6 - Tracking for IBS - get the free IBS symptom tracker - https://player.captivate.fm/episode/e5465c15-fc31-4829-9a7c-525094761043
Email me some ideas for future episodes if you have a topic I should cover - info@goodnessme-nutrition.com
Website - www.goodnessme-nutrition.com

Ep 14 Why are my farts so smelly?

Tue, 22 Aug 2023 11:00:00 +0100

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

3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/
Book a discovery call about working with me - https://calendly.com/annamapson/30min

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

Instagram - @goodnessme_nutrition

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Ep 13 - 9 reasons you could be so tired with IBS - Fatigue and IBS

Wed, 16 Aug 2023 10:00:00 +0100

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

Download my free IBS diet and symptom tracker - https://mailchi.mp/goodnessme-nutrition/ibs-diet-tracker
Group Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/
1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

Ep 12 Tackling SIBO - pt 2

Tue, 08 Aug 2023 09:00:00 +0100

Part two of my SIBO overview.

Links

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

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

Ep 11 - What if you could blame your IBS on microbes? SIBO pt 1

Tue, 01 Aug 2023 09:00:00 +0100

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

Ep10 - How that dodgy takeaway years ago caused your IBS - Post Infectious IBS

Tue, 25 Jul 2023 09:00:00 +0100

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

Read more about the migrating motor complex - https://www.goodnessme-nutrition.com/sibo/what-is-the-migrating-motor-complex-how-to-fix-it/
Work with me - 3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/

Ep 9 - IBS success stories - taking control of constipation

Tue, 18 Jul 2023 09:00:00 +0100

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

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.
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.
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.
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

Ep 8 - Bye-Bye Bloating: Mastering IBS with a Vegetarian diet

Tue, 11 Jul 2023 00:30:00 +0100

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

Download my vegetarian low FODMAP guide - for all the details on beans, and UK fake meat products. https://goodnessmenutrition.vipmembervault.com/products/courses/view/1152028
Beginners guide to the low FODMAP blog post - https://www.goodnessme-nutrition.com/fodmap/a-beginners-guide-to-the-low-fodmap-diet/

Episode 7 - Periods & IBS - How your hormones affect digestion

Tue, 04 Jul 2023 09:00:00 +0100

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

Episode 6 - Tracking IBS - the data you need to collect

Tue, 27 Jun 2023 09:00:00 +0100

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

Get my IBS tracker - download https://mailchi.mp/goodnessme-nutrition/ibs-diet-tracker
IBS & Periods - https://www.goodnessme-nutrition.com/ibs/ibs-and-periods/

Ep 5 - Holidays with IBS, how to reduce the bloat

Tue, 20 Jun 2023 09:00:00 +0100

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

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

Ep 4 - controlling your IBS with your mind

Tue, 13 Jun 2023 09:00:00 +0100

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

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

Ep 3 - WHEN to eat

Tue, 06 Jun 2023 09:00:00 +0100

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

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

Find me on Instagram - @goodnessme_nutrition

Ep 2 - HOW to eat - Mindful Eating for IBS

Tue, 30 May 2023 09:00:00 +0100

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

How many times should I chew my food? https://www.goodnessme-nutrition.com/ibs/how-many-times-should-i-chew-my-food/
Could meditation help your gut health? https://www.goodnessme-nutrition.com/gut-health/could-meditation-help-your-gut-health/

Ep 1. Normal Digestion - what's the perfect poo?

Tue, 30 May 2023 09:00:00 +0100

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

- Inside Knowledge - for people with IBS

Sun, 14 May 2023 10:45:00 +0100

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