Inside Knowledge

This week is all about how our childhood experiences with food shape adult eating habits. I cover:emotional connections to food, attitudes developed during childhood, and the impact of social media on dietary choices. Exploring the complexities of food associations, family mealtime dynamics, parental influences.Suggestions for self-reflection and mindful eating practices are provided, to help you consider your past interactions with food and how it influences dietary behaviours today.Work with meGroup Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.Instagram - @goodnessme_nutrition

Struggling with IBS-D? Did you know it could be related to bile acid diarrhoea (BAD)? You might not have heard of this, but some studies show that around 34% of people with Diarrhoea predominant IBS may have BAD.In this episode I'll coverWhat are bile acids, and how do we make them?What conditions could lead to issues with bile acid reabsorption? How would a doctor test for bile acid malabsorption, and what medication is available? Diet suggestions for bile acid diarrhoeaWork with meGroup Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.Instagram - @goodnessme_nutrition

This week focuses on how to increase your desire to eat. I talk about:difference between hunger and appetitephysical and emotional factors that influence our drive to eat. reconnect with your body's cues by measuring your appetite practical tips for better appetite including the role of flavour, social eating, exercise, and nutrient intake.Download the tracker I use with my clients here - https://mailchi.mp/goodnessme-nutrition/ibs-diet-trackerListen Ep 50 - how to gain weight with IBSWork with meGroup Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and educational resources to help you reduce unpredictable and painful gut symptoms. Instagram - @goodnessme_nutrition

Do you react to diet changes every time you try to eat more? If it's stopping you put on weight, listen to this episode. Trying to gain weight with IBS can be tricky, but it is possible. In this episode I talk throughWhen to see a doctor about unintentional weight lossUnderstanding whether your weight loss is down to restricted diet, or something else.Could a fear of the consequences of eating be holding you back from gaining weight. How to eat more fat and digest rich meals betterWhy protein is importantTips for improving your appetiteNext week's episode will focus on how to increase your appetite. It's for people who never feel hungry. So, stay tuned for that one.LinksDownload my vegetarian low FODMAP guide - for all the details on beans, and UK fake meat products. https://goodnessmenutrition.vipmembervault.com/products/courses/view/1152028Fat absorption - Bile Acid Diarrhoea - https://www.goodnessme-nutrition.com/gut-health/bile-acid-diarrhoea-a-forgotten-reason-for-ibs-d/ Work with meGroup Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.Instagram - @goodnessme_nutrition

Meet my client Fran in this case study episode. Fran had constipation, bloating and a very noisy digestion at the start of the Gut Reset programme. By the end her digestion had quietened down, and she was confident eating a wide range of foods. Hear the details of how I worked with Fran navigating:Fear of being hungry due to being a very picky eater as a child and always worrying about availability of safe foodsExpectations over losing weight on the low FODMAP diet Understanding signals from your body and responding to themI hope you enjoy this episode, email me your question about IBS - info@goodnessme-nutrition.com.Work with meGroup Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.Instagram - @goodnessme_nutrition

Breathing plays a significant role in digestion, with stress levels directly impacting IBS. Stress-sensitive disorders like IBS can be aggravated without effective stress management techniques.In this episode I cover diaphragmatic breathing, alternate nostril breathing, box breathing, 4-7-8 breathing, and belly breathing with visualisation Emotional Freedom Technique (EFT), also known as tapping - While evidence for EFT's efficacy in managing IBS stress is limited, incorporating stress-relief practices into daily life can foster a virtuous cycle of improved well-being and digestion.Tapping Points:Top of the Head: Tap gently with your fingertips on the crown of your head.Eyebrow: Tap at the beginning of your eyebrow, right above your nose.Side of the Eye: Tap on the bone bordering the outer corner of your eye.Under the Eye: Tap on the bone beneath your eye.Under the Nose: Tap above your upper lip, right beneath your nose.Chin: Tap beneath your bottom lip, above your chin.Collarbone: Tap just below your collarbone.Under the Arm: Tap on the side of your body, about 4 inches below your armpit.Episodes Ep 4 - Controlling IBS with your MindWork with meGroup Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.Instagram - @goodnessme_nutrition

Everyone always wants to know what caused their Irritable Bowel Syndrome (IBS), but often you can't know for sure. This episode aims to provide clarity amidst the confusion.IBS - A biopsychosocial condition influenced by biological, psychological, and social factors.Post-infectious IBS emerges as a common trigger, often following a bout of gastroenteritis or food poisoning, disrupting intestinal barriers and triggering chronic inflammation.Motility issues play a significant role, with slow movement leading to bacterial overgrowth and constipation, while fast motility causes diarrhoea.Small Intestinal Bacterial Overgrowth (SIBO) is highlighted as a treatable cause, affecting a substantial portion of IBS sufferers.Additionally, improper digestion of certain foods, especially fermentable fibres, and the intricate gut-brain connection are explored as key contributors.The gut-brain connection and how this can impact your digestionUseful episodes Tracking your symptoms for IBS - Ep 6SIBO - Ep 11, 12 and 31Gut-brain connection - Ep 4Work with meGroup Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.Instagram - @goodnessme_nutrition

How much protein should we all be eating, and how can you make protein digestion easier when you have IBS. This weekProtein digestion can be challenging for some individuals with IBS, leading to feelings of sluggishness or discomfort.The importance of protein intakeDetermining 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 meGroup Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.Instagram - @goodnessme_nutrition

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 discomfortDownload my FREE Yoga poses for bloating handout - https://mailchi.mp/goodnessme-nutrition.com/yoga-for-ibs Work with meGroup Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.Instagram - @goodnessme_nutrition

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 meGroup Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.Instagram - @goodnessme_nutrition

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 disordersBeat - https://www.beateatingdisorders.org.uk/ NHS - https://www.nhs.uk/mental-health/feelings-symptoms-behaviours/behaviours/eating-disorders/overview/Work with meGroup Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.Instagram - @goodnessme_nutrition

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 me1:1 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

Another case study of IBS clients from my Gut Reset programme. In this episode listen to Priya and her story. Symptoms and Diagnosis: Bloating, gas, and mucus, despite managing coeliac disease well.Treatment Approach: Delve into the process of identifying triggers and implementing dietary changes.Managing a health weight - the importance of proper nutrition for managing IBS symptoms.Reintroduction and Progress: Follow Priya's journey of gradually reintroducing foods and experiencing symptom relief.Stress and Emotional Impact: Recognize the role of stress and emotions in exacerbating digestive symptoms.Focus on Self-Care: Explore strategies to prioritize self-care and maintain digestive health during stressful times.Better digestive health through increased self-awareness.You might also like to listen to Episode 24 about disordered eating practices in IBS. Work with meGroup Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.Instagram - @goodnessme_nutrition

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.LinksWhat 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 episodesEp 11 - SIBOEp 12 - SIBO treatmentsEp 31 - Supplements for SIBOWork with meGroup 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

This is part 2, Ep 38 was part 1. This week I coverWeight 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 meGroup Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/Ready for your gut reset? 🌍 I work with IBS clients worldwide, providing remote consultations and a wealth of educational resources.Instagram - @goodnessme_nutrition

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 meGroup Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.Instagram - @goodnessme_nutrition

In this episode, I'll be focusing in on what foods you CAN eat, and less on what's high FODMAP. I understand the challenges of finding inspiration for meals that avoid triggers and combat the dreaded bloat. I hope this episode gives you ideas and confidence to rediscover the joy of eating while maintaining a low FODMAP diet.Episode Highlights:🌾 Grains and Carbs: Explore the variety of low FODMAP grains, from spelt sourdough to quinoa, making your meals both delicious and IBS-friendly.🥦 Vegetables Galore: Learn about low FODMAP vegetables, adding colour and nutrients to your plate.🍇 Fruit Revelations: Discover the world of low FODMAP fruits, from tropical ones like pineapple to berries, offering a sweet touch without the tummy trouble.🍝 Meal Ideas: Get practical meal suggestions, from stir-fries to sushi bowls, making IBS-friendly eating a yummy experience.🧀 Dairy Dilemmas: Demystify dairy in the low FODMAP world. A moderate amount of hard cheese and lactose-free milk can be part of your daily intake.🍜 Pasta Possibilities: Break free from the misconception that pasta is off-limits—find out how to enjoy it with low FODMAP choices like brown rice pasta.🍴 Flavour Tricks: Learn subtle flavour enhancements, like garlic-infused oil and spice additions, making your low FODMAP meals a gastronomic delight.🍰 Sweet Treats: Delve into low FODMAP dessert options, including a rhubarb crumble recipe that's both indulgent and gentle on the digestive system.Don't let IBS dictate a bland set of meals. Tune in, try out these delicious suggestions, and let's make your low FODMAP diet enjoyable whilst you're on it. Email your questions to info@goodnessme-nutrition.com, and I'll help you find a way to eat that's easier on your digestion. Relevant episodesEp 17 & 18 - low FODMAP diet overview and FODMAP reintroduction guidelinesEp 8 - Vegetarian diet for IBSEp 19 - Dairy and IBSEp 23 - Dietary fat and IBSWork with meGroup Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.Instagram - @goodnessme_nutrition

Here's another case study from my Gut reset program. Hear Ruth's story of a digestive journey from chaos to calm. Ruth's JourneyRuth 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 episodesEp 1 - Normal digestionEp 32 - Tony's case study - restrictive dieting and bile acid refluxWork with meGroup Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources.

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 importantMy views on why words like toxic, inflammatory and 'nasties' are unhelpful termsBeware people selling supplements who also give health adviceWe don't all need to be gluten free - anyone who says we do is talking nonsenseSeed oils aren't toxic eitherGreen powders are a waste of moneyYou don't need a continuous glucose monitor unless you've got diabetesWatch out to avoid anyone promising quick fixesPlease 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 meGroup Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/

Part 2 - Constipation Diet for people with IBS-CBuilding 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 practicesImpact of fibre on bowel regularity and specific foods like kiwi, flaxseeds, and prunesUsing laxatives to get things movingOptimising morning routine for a good start to the day.Relevant episodesEp 24 - Abnormal eating patternEp 23 - Dietary fats and IBSEp 7 - Periods and IBSEp 1 - Normal DigestionWork with meGroup Gut Reset - https://www.goodnessme-nutrition.com/group-course-ibsc/1:1 Gut Reset - https://www.goodnessme-nutrition.com/consultations/