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Bonus - YOUR QUESTIONS answered on constipation. People asked me the following, all covered this episode Weaning off lactulose daily useIs someone who takes 10 minutes to poo in the morning even though they go everyday, considered to have constipation?What to eat: eg whole grain bread. Helps constipation but does it cause bloating?I've received conflicting information ranging from eat less fiber (no oatmeal, chia, etc.) to eat more especially fruit.What to do when prescribed medications don't help,What to do to help acute cramping, bloating?Do sprouted beans have less gas?Dealing with pain in constipationI'm not constipated all the time - so how do I know when it's going to hit, so I can catch it early?The constipation means straining, means piles, means split skin, means lichen sclerosis for me. Very painful.I am struggling w/ constipation more during perimenopause. I think it's related to IBS b/c for years I had IBS-D. And it seemed to have switched to the opposite in my 40's. Increasing fibre & fluid helps but then if the fibre get too much I bloat and feel so uncomfortable and the stools are huge and difficult to pass. How do you take high doses of magnesium citrate for constipation if you have IBS and it can cause more cramping and and pain. Where is that sweet spot for mag citrate or should I even use it at all in IBS?The unpredictability of this chronic problem is difficult. I tend to dread social situations involving food. Restaurant eating makes me anxious. Thank you to everyone who sent in questions, if you'd like to join my free community you can ask questions like these every week - https://www.facebook.com/groups/insideknowledgeforpeoplewithibs/ Low FODMAP diet exit plan -https://www.goodnessme-nutrition.com/product/low-fodmap-exit-plan/ Read 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 - https://www.goodnessme-nutrition.com/consultations/ 🌍 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.

Part 3 - How to help get your bowel moving in the morning Why sleep is important for your morning routine in constipationExposure to daylight and how this helpsHow to start eating breakfast if you don't do it nowOrdering all the elements of the morning routine and whether coffee on an empty stomach is ok?Breathing techniques on the toilet Give these activities a go in the morning to help you get things moving. Join the free community for my listeners - Inside knowledge for people with IBS on Facebook Read 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 - 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.

Part 2 - what to eat when you have IBS-C Benefits of having a clear out before working on your dietThe low FODMAP diet for constipation - does it help?How to add more fibre on a low FODMAP diet - building variety and fibreCould increasing your fibre be making your constipation worse?Starting with adding low FODMAP fibre and 5 a day Join the podcast community - https://www.facebook.com/groups/insideknowledgeforpeoplewithibs/ Read 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.

Part 1 - Causes of constipation. First of the series covers what causes constipation and gives you your week 1 activity - tracking your poo. Definition of constipationWhy we always start with hydration and fibre!Other levers under your control for constipation - movement, eating patterns etcConnected conditions associated with constipation and slow transit time.Introducing the new podcast community - two questions to answer Week 1 activity - Tracking your bowel movements - head to the community page to download your tracker, or email me [email protected] Join the Inside knowledge community - https://www.facebook.com/groups/insideknowledgeforpeoplewithibs Read 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.

Psychological and social factors that contribute to disordered eating, especially in relation to IBS and health misinformation. I cover how this can build up, including personality traits, social media influence, and practical strategies for managing food-related anxiety. Why diet layering is more difficult in IBSRisk factors for orthorexia and disordered eating in IBS Links Ep 43 - ARFID in IBS Ep 159 - with Anne Richardson - The Eating Disorder Nutritionist 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 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.

Low-FODMAP diet doesn't have to mean restrictive eating. In this episode, discover how to build symptom-free meals with a practical strategy, Monash-certified convenience foods, and a clear way to build a balanced diet. Building a balanced low FODMAP diet meal - protein, fats, carbsWhy you don't need lactose free cheeseMeal ideas for the restriction phase of the low FODMAP diet Perfect for newly diagnosed patients and busy professionals with IBS who want to follow the low FODMAP diet without guessing. Links Download - FREE low FODMAP vegetarian protein guide Download - FREE low FODMAP diet starter kit 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 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.

In this episode, I explore evidence-based probiotic strains clinically shown to ease IBS symptoms and support gut health. Discover which strains have been evidenced, how they actually work, and how to choose probiotics that fit your IBS set of symptoms. 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 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.

FREE download - IBS Flare checklist Understanding your personal triggers is important, but quite a tricky task. In this episode, I break down common IBS triggers outside of what you eat. This explores how stress and digestion interact, and I share strategies for working out what caused your IBS flare up. Whether you're newly diagnosed or managing long-term IBS, you'll get expert insights on preventing flares and reclaiming control of your gut health. Linked episodes Ep 111 - Explaining the Gut Reset Cogs Model Ep 20 - Managing flare ups Downloads mentioned IBS flare up trigger finder IBS Diet & Symptom tracker download 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 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.

Confused between SIBO and IBS? In this episode, I'm breaking down the differences in symptoms, testing, and treatment so you know more of what to do. What's the best diet for people with SIBO?How do symptoms differ in IBS or SIBO?SIBO testing approaches Linked episodes Ep 103 - Testing for SIBOEp 40 - Best diets for SIBOEp 24 - Abnormal eating patterns affecting your 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 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.

You probably know fibre is good for the gut, but lots of people with IBS feel it's impossible to make any changes. This episode I cover: What is fibremaxxing and does it work?Why fibre is important for people with IBS (and everyone)Prebiotics - what are they and how do they helpHow to approach slowly increasing your fibre intake when you have IBS or SIBOCan supplements help? Low FODMAP Exit plan - https://www.goodnessme-nutrition.com/product/low-fodmap-exit-plan/ 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 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.

Have you been tested for IBD? The symptoms can be very similar to IBS-D so it's good to confirm it's been ruled out for you with your doctors. This week I'm joined by Clemmie Oliver, an experienced IBD specialist nutritionist and we talked about : What is IBD - different typesDiagnosis process (especially differences to IBS) Different diets for IBD during a flare or remissionImportant nutrients to include & what might be low in people with IBD Microscopic colitis - the third type of IBD that often gets missed About Clemmie Clemmie Oliver is an IBD specialist Nutritionist and the founder of the Nutrition and Lifestyle Medicine (NALM) Clinic, established in 2018. NALM is dedicated to supporting people living with Inflammatory Bowel Diseases, including Crohn's Disease and Ulcerative Colitis, to reduce symptoms and improve their quality of life. She speaks regularly at IBD medical and patient conferences, works closely with IBD organisations, and has carried out postgraduate research in the field of IBD. Clemmie is deeply passionate about supporting people with IBD not only because of her clinical expertise, but because she lives with IBD herself. This gives her a unique and compassionate understanding of the challenges faced by those navigating lifelong digestive conditions. 1:1 Support What to Eat in a Flare Courses 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 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.

Join me to listen to Anne Richardson a fantastic nutritional therapist talk about diet restriction and when it can tip into disordered eating. We covered: The cross over with eating disorders and digestive issues Diet culture and the influence of social mediaShould you be tracking your health? Orthorexia - what is it, signs for watch out for About Anne Anne is a Registered Nutritional Therapist, cognitive behavioural therapy practitioner, lecturer and supervisor. She has been practicing for more than ten years and exclusively works in the field of disordered eating. Anne suffered with anorexia in her teens and now draws from her lived experience to blend her knowledge of nutrition with her CBT skills. She works with people all over Europe to help them achieve food freedom. She is also invested in helping other practitioners work with disordered eaters as she recognises that general nutritional advice can be extremely damaging to disordered eaters. Anne is also a mum, a maker of all things and, especially, a keen baker. https://www.theeatingdisordernutritionist.co.uk Instagram: @theeatingdisordernutritionist About me 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 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.

MCAS can affect every part of your body, and it's not well understood. Today I'm joined by dietitian Chloe Hall to talk about the digestive aspects of Mast Cell Activation Syndrome. We covered: What is MCAS and how is it diagnosedApproaching your doctor, how to ask about MCASTypical medical treatments for MCASWhat is a low histamine diet and how to follow itThe role of the gut microbiome in histamine clearanceMCAS and small intestine bacterial overgrowth (SIBO) About Chloe Chloe is a Dietitian with over 15 years of experience, including more than a decade working within the NHS. She now runs her private practice, The Calm Gut Dietitian (www.thecalmgutdietitian.com), where she supports people with complex and often overlapping health conditions. Her specialist areas include Mast Cell Activation Syndrome (MCAS), gut health, histamine intolerance, Long Covid, and Postural Tachycardia Syndrome (PoTS). Chloe also has extensive experience supporting individuals with co-existing conditions such as Ehlers-Danlos Syndrome (EDS) and Myalgic Encephalomyelitis/Chronic Fatigue Syndrome. Chloe is particularly passionate about improving awareness and support for people living with MCAS, Long Covid, and PoTS, inspired by her husband's personal experience of these conditions. As a media spokesperson for the British Dietetic Association (BDA), she regularly helps raise awareness of these often under-recognised conditions. She is a Dietetic Advisor for Mast Cell Action, a UK charity supporting people with MCAS, and is also involved in projects with EDS UK to improve dietary support and resources for people living with EDS. 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 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.

Could your digestive issues be caused by how the body holds itself together? Connective tissue conditions can change the speed of food through the gut, impact on digestion as well as a host of other impacts. This week Alex Orfanides, osteopath and hypermobility expert, answers all my questions: What is hypermobility and how would you know if this affects you?How can connective tissue disorders like hypermobility Ehlers Danlos Syndrome (hEDS) affect your digestion?What lifestyle changes help if you have hEDS / HDS? Thank you to Alex for a fantastic conversation, her passion for this topic is very clear and she's so well researched and knowledgeable on this topic. About Alex Alex Orfanides M.Ost. BA is a GOsC-registered osteopath and hypermobility specialist. Her clinical work focuses on hEDS, HSD, and hypermobility-related presentations, and she delivers guest lectures on hypermobility at the university level. She is the author of Help! I'm Hypermobile: Your How-to Guide for hEDS, HSD, and Life in a Hypermobile Body. Alex lives with hEDS herself and is passionate about talking honestly about the realities of the condition through her podcast Help! I'm Hypermobile and across social media @hypermobilityhq. Find out more at helpimhypermobile.com. About me 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 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.

How does your pelvic floor affect your bowel movements? This conversation covers all you never knew you need to know about the physical aspects of doing a poo: How can pelvic health physiotherapy support different types of IBSWhat happens in a pelvic health physio appointmentImplications of straining on the toiletHow menopause can affect pelvic health About Clare Clare is a specialist pelvic and digestive health physiotherapist and author, based in London, with a passion to support those of all genders and ages with their pelvic health. She believes in talking openly about taboo topics and ensuring everyone feels comfortable to get support even for problems that may feel embarrassing to talk about. She worked extensively in the NHS before starting up her own private practice and completing multiple advanced courses in pelvic health. Clare is the author of Strong Foundations: Why Pelvic Health Matters, a book that aims to educate all women about their pelvic health, from childhood through to menopause. Website: www.clare-bourne.com Social media: clarebournephysio Book link: https://amzn.to/48zXauQ About me 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.