lowfodmapdiet

Our special guest, Julie Ann Davey, RN, MSN, ANP-C, ACNP-C, will discuss SIBO and whether you could have it.

Welcome to Humanized! Each week, we feature top experts in personalized health and functional medicine through engaging interviews and presentations. You’ll get practical advice on diet and nutrition, lifestyle, toxins and disease, hormone imbalances, nutrient deficiencies, inflammation, digestive health, mental health, the fast-changing world of genomics, and so much more.

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Over 80% of people that I polled on IG struggle with some kind of gut health issue. That number is alarming! In this episode I share an intimate look into my life & how my diet & lifestyle has evolved from childhood to present day. I have gone from the Standard American Diet (SAD) to Vegan to Paleo & have finally found a happy medium for my body. I also share my healing journey, dive into gut health & I encourage everyone to figure out what works best for their body through intuition & trial & error.

 

Topics of Discussion:

• The evolution of my diet & my early disordered eating

• Moving to California & falling in love with health, wellness & the slow food movement

• The connection of nature & food

• Eating the Standard American Diet (SAD), turning Vegan then Paleo & where I’m at now

• My digestive health issues & how the modern medical system failed me

• My healing journey & how naturopathic medicine helped me

• Eating a low FODMAP diet

• Why I love Sakara Life & how it’s been a game changer for me

• Tips, tricks, tools, supplements, etc., that have helped me on my healing journey

• UTI’s

• The energetics of digestive issues/pain

• Loving your body

 

Uplevel your health with Sakara Life, my favorite meal delivery service. Eating their food for the past few months has changed my life in the BEST ways! Save %20 off of your first order by using discount code: XOUNIQUEWAY

 

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We discuss how under-nourishing, which can arise from restricted eating can lead to slower digestion, exacerbate gut symptoms and lead to further restricted eating patterns.

This week I interview Rachael Hartley, fellow digestive health dietician on the intersection between IBS and eating disorders.

Rachael Hartley, RD, LD, is a Columbia, SC-based nutrition therapist, certified intuitive eating counselor and nationally-recognized food and nutrition expert who is passionate about helping others rediscover the joy of eating and foster a healthier relationship with food.

She is the founder of Rachael Hartley Nutrition, a weight-inclusive practice where she specializes in disordered eating and healing from chronic dieting, IBS and other digestive disorders, and women's health. She also runs the popular blog The Joy of Eating, where she shares practical intuitive eating advice and non-diet recipes and is featured regularly in national media outlets. Rachael also presents regularly about intuitive eating and non-diet nutrition to professional audiences and the general public.

We talk about:

• How Rachael became interested in the field of eating disorders
• The prevalence of digestive symptoms in eating disorders/disordered eating
• Some screening/red flags to consider when working with clients with IBS
• How to treat digestive symptoms in a patient with eating disorders
• What role does the gut-brain connection play in cases of IBS and eating disorders?
• What other interventions we can implement that doesn’t require restricted eating
• What is the link between feeling stressed about eating and the reaction our gut experiences as a result of that?
• Who is a good candidate for low-FODMAP diet?
• What are the risks of the low-FODMAP diet?
• Pathologizing bloating
• What about gut directed hypnotherapy?
• Does medication have a place in IBS management?

Connect with Rachael at https://www.rachaelhartleynutrition.com/my-book-gentle-nutrition or on instagram @rachaelhartleyrd or on her Facebook here as well!

IBS doesn't just effect the child, but the whole family. Diet is one tool to help manage this condition in kids, and many times we see the Low FODMAP diet as a first line approach. But should we be using the Low FODMAP diet in kids?

Julia Celestini, RD and I discuss how and when to properly use the Low FODMAP diet in paediatrics.

Julia is a Registered Dietitian in Ontario, Canada. Julia completed her dietetic training at SickKids hospital in Toronto, Ontario in 2019. SickKids hospital is one of the largest pediatric centres in Canada and uniquely offers a pediatric-focused dietetic internship. Julia is also trained in the low FODMAP diet for irritable bowel syndrome (IBS) through Monash University. Following her internship Julia started her own private practice combing her 2 greatest passions - pediatric nutrition and digestive health. She provides family-centred care to infants, children and teenagers with complex gastrointestinal conditions across (most of) the country. She supports her patients in their journey to finding symptom relief and developing a positive relationship with food.

Julia and I discuss:

• IBS in kids – what is the prevalence and impact
• What is a FODMAP & the low FODMAP diet?
• Is the low FODMAP diet appropriate in kids?
• What to consider before the low FODMAP diet in kids?
• How to implement the low FODMAP diet for kids?
• Can we use a modified low FODMAP diet in kids with success?
• What other non-food things can we do to manage IBS in kids without using the low FODMAP diet?
• How can practitioners talk about digestive symptoms with kids & teens?
• Where are kids getting nutrition information from?
• Why is helping children develop a healthy relationship with food in gut disorders important?

Connect with Julia at https://juliacelestini.com or on Instagram @happybelliesnutrition. You can join Julia's Low FODMAP for Kids Facebook Group here as well!

I første afsnit af Tarm i balance får du at vide, hvad low FODMAP diæten er, hvordan den fungerer og hvorfor den kan være interessant for dig med IBS / irritabel tarm og/eller endometriose.

Du møder Anne, Cecilie og Mia.
Anne har været på diæten i 5 år, og hun fortæller, hvordan diæten ændrede hendes liv.
Cecilie vil gerne afprøve diæten, men aner ikke, hvordan hun skal gribe den an. Diætist Mia hjælper derfor hende og dig med at forstå low FODMAP diæten.
Afsnittet indeholder første del af den samtale, man skal have med sin diæt, inden man påbegynder diætens første fase.

If you’re struggling with brain fog, fatigue, insomnia, or joint pain, you don’t want to miss today’s podcast episode! Clinical researcher and bestselling author Dr. Michael Ruscio reveals why an unhealthy gut may be the culprit behind your symptoms. Listen as Dr. Ruscio explains why gut problems can often come disguised as other health issues like thyroid problems or hormonal imbalances, as well as how his free quiz can help you determine the root cause of your symptoms. Dr. Ruscio also talks about the series of interventions in his book Healthy Gut, Healthy You, that can help heal your gut, including a Paleo and low-FODMAP diet, plus he shares his top recommendations for herbs that can help with female hormonal imbalances. Find out how to restore your gut health in a stepwise fashion so you can feel better from head to toe!

 

Freebies From Today’s Episode

Get Dr. Michael Ruscio’s free quiz to determine the root cause of your symptoms by going to jjvirgin.com/guthormone.

 

Main Points From Today’s Episode

1. Your gut health can not only affect your hormones, but it can also affect all systems in your body. An unhealthy gut can be the underlying issue behind symptoms like brain fog, depression, fatigue, insomnia, joint pain, and more.
2. Dr. Ruscio’s free quiz helps you figure out whether your symptoms are a result of a gut imbalance, a gut-hormone issue, or a thyroid issue. Gut problems can often be disguised as thyroid issues or female hormone imbalances, so it’s important to discover the root cause of your symptoms.
3. Treating imbalances in the gut can lead to a resolution or improvement in symptoms. Dr. Ruscio’s book, Healthy Gut, Healthy You, provides a series of interventions to help you heal your gut and transform your health.

 

Episode Play-By-Play

[1:10] Introduction to today’s episode

[2:18] Dr. Michael Ruscio’s career briefing

[3:40] Listener shout-out

[4:50] One of the number one reasons people have food intolerances is due to a leaky gut. Try JJ’s Leaky Gut Support! 

[6:15] How does gut health affect hormones?

[8:02] Why it makes sense to start by healing the gut in the majority of cases 

[9:51] Results from study done on subjects with an ambiguous hypothyroid diagnosis 

[11:40] Treating imbalances in the gut can lead to a resolution of symptoms in many cases.

[12:55] How do you determine if you have gut issues, a thyroid condition, or both? 

[14:10] Stress can decrease your body’s ability to convert T4 into T3. 

[16:58] What an abnormal T3 level can tell you 

[17:12] How do you determine if you have gut issues? 

[17:45] Dr. Ruscio’s book, Healthy Gut, Healthy You, provides a series of interventions to help heal your gut and transform your health.

[19:04] Why you can’t rely solely on gut testing

[21:22] How gut issues can affect female hormones

[23:00] Herbs that can help with female hormonal imbalances 

[24:41] How to start healing your gut with your diet  

[25:53] Why an elimination diet can be helpful

[26:51] What are FODMAPs? 

[27:45] How to tell if you may need to try a low-FODMAP diet

[28:10] Dr. Ruscio’s book contains 3 different versions of a low-FODMAP diet, including one for vegetarians.

[30:40] While making dietary changes, how quickly can someone start to notice an improvement in symptoms?

[33:13] Healing your gut can be a stepwise process. 

[34:36] Dr. Ruscio’s free quiz tells you whether your symptoms are a result of a gut imbalance, a gut-hormone issue, or a thyroid issue.

[35:13] JJ’s top takeaway from today’s episode

[37:28] Focus on improving the quality of the food you’re eating. 

 

Mentioned in this episode:

Dr. Ruscio Radio: Health, Nutrition and Functional Medicine

Healthy Gut, Healthy You, by Dr. Michael Ruscio

JJ Virgin Leaky Gut Support

Subscribe to the JJ Virgin Lifestyle Show

Become part of JJ’s community

JJ Virgin Official Facebook page

JJ Virgin on Instagram

JJ Virgin on YouTube

There’s a wealth of information about how prebiotics and probiotics can influence your gut microbiome for the better. And yet, even though SIBO is a type of gut imbalance, there’s less awareness around how these tools work to eradicate unwanted bacteria and encourage the resurgence of beneficial populations.

In this week’s episode, we clear up some of the confusion and talk about how specific probiotics and prebiotics can be used in SIBO treatment, how taking these supplements in pill form differs from getting them through your diet, and what well-established thinking on the low FODMAP diet (which limits many prebiotic fibers) gets wrong when it comes to the health of your microbiome at large.

To break it all down for us, I am joined by Jason Hawrelak, PhD, who is a research scientist, educator and clinician with more than 18 years of clinical experience. Dr Hawrelak did his PhD degrees in the areas of the gastrointestinal microbiota, irritable bowel syndrome, the causes of dysbiosis, and the clinical applications of pre- and probiotics. He has written extensively in the medical literature on these topics – including 16 textbook chapters – and his research has been cited over 800 times. So yeah, he’s a pretty big deal.

A quick taste of what we’ll cover:

• What the microbiome is and the relationship between our bacteria and our immune system
• Why broad spectrum antibiotics might cause a bout of SIBO down the line
• The various functions of probiotics to improve IBS symptoms
• How certain prebiotic fibers can improve motility and reduce the risk of SIBO
• Which types of probiotics and prebiotics to use if you have hydrogen versus methane SIBO
• The best herbs for not disturbing the colonic ecosystem in the large intestine
• Why allicin garlic works to treat SIBO, while garlic in food remains problematic
• How fermented foods and prebiotic fibers in our diet effects our gut health overall, and how they compare to conventional probiotic pills
• Why the low FODMAP diet my NOT be the right approach
• Visceral hypersensitivity and why we might still experience symptoms even after SIBO is gone

Resources, Mentions and Notes:

• Dr. Hawrelak’s website, The Probiotic Advisor
• Study on Proton Pump Inhibitors and SIBO
• Study on PHGG and rifaximin
• General study on probiotics and SIBO reduction 
• Dr. Hawrelak's recommended basic probiotic: Biogaia Gastrus 
• Visceral hypersensitivity study 
• Partially hydrolyzed guar gum
• Phoebe's post on probiotics for general health 
• Join the SIBO Made Simple Facebook Community Page
• Subscribe to receive a free download of the episode transcript 

This episode is brought to you by 4 Weeks to Wellness, my online program for finding the sweet spot between health and hedonism. Need 4-weeks worth of easy low FODMAP recipes with a step-by-step meal plan laid out for you? You’ll receive a 20-recipe cookbook, complete with shopping lists, elimination diet guidance and reintroduction worksheets, in addition to the many other program resources like my symptom and activity tracker, lymphatic massage videos, doable desk stretches, and so much more. The 300+ people who have joined the tribe have reported clearer skin, calmer tummies, less bloat, tamer food cravings, and a general ease over their newfound habits. To find out more details about when the next session starts, click here. Use the code SIBOMADESIMPLE at checkoutfor $40 off!

For more info on each episode, plus gluten-free (low FODMAP) recipes, healthy living tips, and more, visit https://www.feedmephoebe.com. Follow at @phoebelapine on Instagram for more daily insights and lessons. 

Over the last 5 years, the low FODMAP approach has become the gut healing diet du jour, with everyone from naturopaths to conventional MD’s prescribing it for IBS relief. On today’s episode we get into the nitty gritty of what eliminating fermentable carbs from your life actually looks like, the healing potential for your SIBO, and how this diet can effect your long-term gut health for better or for worse.

If Allison Siebecker, our guest on episode 1, is the queen of SIBO, Kate Scarlata is definitely the queen of FODMAP’s. She’s been writing out this dietary approach for IBS and creating tons of research on her site since long before people like myself were aware of it. She is also the author of several books, her latest of which is called The Low FODMAP Diet Step by Step. 

A quick taste of what we’ll cover:

• What the FODMAP acronym stands for
• Fructose malabsorption and why it effects people with SIBO more than others
• How to navigate the complicated ingredient lists for low FODMAP quantities
• Kate’s tips for keeping the flavor in your meals without garlic and onion
• Her strategies for reintroducing these ingredients back into your diet without fear
• What really constitutes a failed test or on-going insensitivity and what other milder symptoms might mean about your SIBO recovery
• And so much more...

Resources, Mentions and Notes:

• Kate’s website
• Kate’s book, The Low FODMAP Diet Step by Step
• Monash’s Appfor low FODMAP food portions
• Fody Foods’ low FODMAP condiments and sauces
• My free e-cookbook, Healthy Weeknight low FODMAP Meals
• My course with a month-long low FODMAP meal plan: 4 Weeks to Wellness
• My post that summarizes a lot of these strategies: The Best Diet and Lifestyle Choices to Heal, Treat and Prevent SIBO
• Join the SIBO Made Simple Facebook Community Page

This episode is brought to you by Fody Foods, my favorite resource for condiments, sauces and spice blends that are low FODMAP and use real ingredients to promote digestive health. Everything is Gluten-Free, Dairy-Free, non-GMO, and most importantly, delicious. The garlic-infused oil and tomato-basil sauce are my personal favorites. Use code SIBOMADESIMPLE at checkout for 15 percent off your order! 

For more info on each episode, plus gluten-free (low FODMAP) recipes, healthy living tips, and more, visit https://www.feedmephoebe.com. Follow at @phoebelapine on Instagram for more daily insights and lessons. 

Dr Eric Rieger is an anesthetist and registered nurse. He is our guest this week where we talk about bloating, SIBO, IBS, gut bacteria, causes of chronic bloating, and polyphenols.

Here's what you'll hear:

Min 02:55 Causes of SIBO
Min 05:55 Dr. Rieger's health history
Min 08:45 Archaea bacteria in the small bowel
Min 11:20 Other bacteria found in the bowel
Min 13:50 Chronic bloating & foods that feed bloating
Min 20:15 Resetting & intermittent fasting
Min 23:10 Foods that increase bloating (FODMAP foods)
Min 29:30 Polyphenols
Min 34:50 Using Atrantil

To learn more about Dr. Eric Rieger & Atrantil, visit this website and follow them on social media:
Facebook 
Twitter 
Instagram 

Resources:

Atrantil

 
Megaspore 
Schedule a Free consultation 
SIBO Causes and Treatments with Dr. Ken Brown 
Most Bloating is Caused by This...

Functional Health Solutions Program

To learn more about our private Functional Health Solutions program, please fill out the brief form here. After filling it out, you'll get a short series of emails to teach you about how functional health coaching works, and if it's a fit for you and your case. As thank you, we provide a discount code at the end of the series for learning about us!

Welcome to the third and final part of the Special Holidays & Christmas Low FODMAP Recipes.

Last week we talked about main courses, and the week before we presented a few ideas for starters. This week we will present a few delicious dessert ideas! I hope you will enjoy these recipes.

The guests, who will be sharing their beautiful low FODMAP recipes are:

Alana Scott: Butterscotch Pudding

Stephanie Clairmont: Maple Pumpkin Cookies

Natalya: Fruit Mince Pie and Infused Water

Zlata: Low FODMAP Brownies

Laura Stonehouse: Mini Mont Blancs with Chestnut Puree

The details of the recipes, their ingredients and all the instructions can be found in the show-notes for this episode at: www.lowfodmapdiets.com/26

In last week’s episode we talked about starters...and this week we will present a few delicious main courses and side dishes…

All of the details about the recipes, their ingredients and all of the instructions,can be found in the show-notes for this episode.

The guests, who will be sharing their delicious Christmas/holiday recipes with us today are:

Stephanie Clairmont: No Fuss Turkey Vegetable Bolognese and Wild Rice, Kale and Cranberry Stuffing.  

Alana Scott: Roast Chicken With Stuffing And Homemade Gravy and a Simple Low FODMAP Cranberry Sauce.

Zlata: Mashed Potato Buns and Stuffed Peppers / Capsicums.

Alexandra Adams: Pomegranate Pecan Goat Cheese Salad and a Kale Almond Green Olive Quinoa.

Laura Stonehouse: Carrot and Walnut Bake.

Nataliya: Warm Chicken Caesar Salad.

To read the show-notes for this episode please visit: www.lowfodmapdiets.com/25

In this week’s episode, I have the pleasure to interview Dr. Miechelle O’Brien, my first gastroenterologist guest. Dr O'Brien explains IBS and other GI issues while sharing her knowledge and passion with us. Also you can find out, how she got the fantastic idea of creating the TrueSelf™ Foods products to help many IBS sufferers with convenient, yet healthy and delicious snack bars that won't trigger their symptoms.

 In this episode, you’ll learn:

• What is a gastroenterologist?
• How important is to see a gastroenterologist for someone suffering from digestive issues?
• What is the difference between syndrome, disorder and disease?
• What does “brain in our gut” means?
• What causes IBS?
• How common is IBS around the world?
• What is post-infectious IBS?
• Are women more prone to IBS than men?
• What is the best way to find out if you have IBS?
• What is the Rome IV criteria all about?
• How is IBS different from IBD (Inflammatory Bowel Disease)?
• How to treat IBS symptoms?
• How Dr. O’Brien found out about the low FODMAP diet?
• How knowledgeable are other GI specialists about the low FODMAP diet?
• How Dr. O’Brien came up with the idea of creating low FODMAP food products?

To read the show-notes for this episode, please visit www.lowfodmapdiets.com/23

In this episode we’ll learn the differences between a dietitian and a nutritionist from Hollie O’Connor. We’ll also find out the answers to some of the most Frequently Asked Questions from listeners of the podcast and readers of the blog.

In this episode, you’ll learn:

• What is a nutritionist?
• How can a nutritionist helps IBS sufferers?
• What are the differences between a nutritionist and a dietitian?
• Who can diagnose and treat health issues?
• Why IBS sufferers are okay with some dairy products but not with cow’s milk?
• What milks are suitable for IBS sufferers?
• Is the gluten-free diet good for IBS sufferers?
• Will the Paleo diet reduce IBS symptoms?
• What can you eat if you are following both a Paleo diet and low FODMAP diet (not much really!)

To read the show-notes for this episode, please visit www.lowfodmapdiets.com/22

In this episode, Nutritional Therapist and Coach, Suzanne Perazzini explains how she went from long-time IBS sufferer to IBS liberator, helping hundreds of people to successfully follow a low FODMAP diet and become IBS symptoms free.

In this episode, you’ll learn:

• How Suzanne struggled with IBS symptoms since childhood, but thought it was normal.
• How did IBS affect Suzanne's family and work life?
• Why Suzanne had to give up a great job offer?
• What food Suzanne was able to re-introduce after being diagnosed?
• Suzanne tips to counteract constipation?
• Dealing with withdrawal symptoms on the low FODMAP diet.
• What are some travelling tips for IBS sufferers?
• How to deal with restaurant meals?
• The laminated card every IBS sufferer need to have.
• What to do when going on a cruise?
• What is Suzanne's coaching program all about?
• Suzanne's best selling low FODMAP cook books.
• Suzanne's future book publication.    

To read the show-notes for this episode, please visit: www.lowfodmapdiets.com/21

This episode’s guest, Lee Martin, is a specialised dietitian who became part of the low FODMAP diet research team in London King's College, contributing to the research and development of the diet.

Currently, he works as a specialist gastroenterology dietitian at the University College London Hospital where he provides group education on the low FODMAP diet.

Lee has also published the book “Re-challenging and Reintroducing FODMAPs” which is the first book ever written that is completely dedicated to the reintroduction phase of the low FODMAP diet. 

Lee has not been diagnosed with IBS, but suffers from functional gut symptoms and has followed the Low FODMAP diet, to understand more about the practicality of the diet and to improve his symptoms. 

In this episode, you’ll learn:

• Lee's involvement with the low FODMAP diet research team at King's College London.
• Why Lee wanted to try the low FODMAP diet, even without IBS diagnosis.
• What is Lee’s “Re-challenging and Reintroduction of FODMAPs” book all about?
• What are the general guidelines and protocols for doing the re-challenging phase of the low FODMAP diet?
• What is the difference between re-challenging and reintroduction?
• What is meant by a three-day re-challenging and what is the best procedure?
• What is a washout period all about?
• Will it ever be possible to eat the foods that trigger your IBS symptoms again?
• Do we need to stay on the low FODMAP diet forever?
• What are some useful travelling tips for IBS sufferers on the low FODMAP diet?
• What are some of the newest developments in the research of the low FODMAP diet?
• and more....

To read the show-notes for this episode, please visit: www.lowfodmapdiets.com/20

 

Listen to Carolyn Lindrea's story about battling IBS and how she was able to improve her symptoms by following a low FODMAP diet.

Carolyn's is also a Certified Food and Wellness Coach and looks at all areas that may be contributing to your digestive issues to successfully guide you through the phases of the low FODMAP diet.

Carolyn has also developed the first certified FODMAP Friendly teas, a selection of wonderful blends to help sooth your digestive system, that also contain antioxidants, vitamins and minerals.

To read the show-notes for this episode, please visit: www.lowFODMAPdiets.com/19

In today's episode I am chatting with Debra Thomas BSc RD.

Debra is a registered dietitian, a nutrition consultant and advanced practitioner. She has over 16 years’ experience of advising on a range of therapeutic diets. She’s based in Wales in the UK. Debra helps IBS sufferers to find the most effective treatment for their symptoms. She is certified by King’s College London to deliver tailor-made advice on the Low FODMAP Diet, as an effective treatment for IBS. Debra is also the founder of FODMAP Consultancy and a diet coach, and offers not only one-to-one sessions in consulting rooms in location across South Wales, but also consultancy sessions via Skype. In addition to treat digestive disorders, Debra is also an expert on the treatment of malnutrition and weight management.

To read the show-notes for this episode, please visit www.lowfodmapdiets.com/15

In today's episode you will meet my friend and business partner Clare Zivanovic. Clare is a nutritionist, naturopath and medical herbalist.

Clare and I will introduce you to the first FREE 21-Day Low FODMAP Smoothie Challenge, which we have created to help you making healthy low FODMAP food choices. Learn about the exciting challenges that are in store for the future as well!

To read the show-notes for this episode, and subscribe to the FREE challenge please visit www.lowfodmapdiets.com/14

In this episode Accredited Practising Dietitian Vivienne Pither explains that there could be a different possibility to help your digestive issues, if the low FODMAP does not help your symptoms completely.

Vivienne discusses how various symptoms, including IBS symptoms may be due to food chemicals and not only or not necessarily due to high FODMAPs.

To read the show-notes for this episode, please visit www.lowfodmapdiets.com/13

 

Check out this episode as we talk about how Colleen Francioli came upon the low FODMAP diet and her helpful tips on following this diet. Colleen also explains some of the best ways you can enjoy stress-free celebrations and events with a little planning ahead and some creative tips on how to prepare FODMAP friendly food in advance or to take along, just in case! Most importantly, don’t stress about celebrations and events -- listen to these tips from Colleen!

To read the show-notes for this episode, please visit www.lowfodmapdiets.com/12