The IBS Food Detective Series: Part 1A - Beyond FODMAPs: Fat and Fiber Triggers

You've probably heard about FODMAPs. Maybe you've even tried the low-FODMAP diet. And maybe it helped... sort of. But you're still having symptoms, and you can't figure out why.

Here's what I've learned after years of working with my own IBS and helping others through theirs: FODMAPs are just one piece of the puzzle. They're important, yes, but they're not the only thing that can trigger IBS symptoms. In fact, for some people, FODMAPs aren't even the main culprit.

If you've been living on plain chicken and white rice, convinced that everything else is a trigger, this series is going to open up your world. I'm going beyond the FODMAP headlines to explore the other dietary triggers that might be causing your symptoms—and more importantly, how to identify YOUR specific triggers.

Because here's the truth I want you to understand: IBS is highly individual. What triggers your symptoms might be completely fine for someone else. The goal isn't to follow someone else's safe food list—it's to become a detective of your own body.

The FODMAP Myth I Need to Address

First, let me clear something up: The low-FODMAP diet is a diagnostic tool, not a permanent lifestyle. It was designed to be followed for 2-6 weeks to identify triggers, then systematically reintroduce foods to find your personal tolerance levels.

But somewhere along the way, it became a "safe diet" that people follow indefinitely. This is a problem because:

• Long-term restriction can actually harm your gut microbiome

• You might be avoiding foods you can actually tolerate

• You're missing out on the diversity your gut needs to heal

• The stress of extreme restriction can itself trigger symptoms

So if you're stuck in FODMAP restriction purgatory, this series is going to help you find a way out.

The Five Hidden Trigger Categories I've Identified

Beyond FODMAPs, there are five major categories of dietary triggers that can cause IBS symptoms. In my experience, most people have triggers in 2-3 of these categories, not all of them.

In this post, I'm covering the first two: fat and fiber. In Part 1B, I'll cover the other three categories that often fly under the radar.

Trigger Category 1: Fat Content and Fat Type

High-fat meals slow gastric emptying and can trigger something called the gastrocolic reflex—the signal that tells your colon to start moving. For people with IBS-D, this can mean urgent diarrhea 20-90 minutes after eating.

But here's where it gets interesting: not all fats affect everyone the same way.

Some people tolerate olive oil but not butter. Others can handle avocado but not fried foods. The difference often comes down to:

• How much fat (a little might be fine, a lot triggers symptoms)

• What type of fat (saturated vs. unsaturated, animal vs. plant)

• How it's prepared (raw vs. cooked, fried vs. baked)

Common high-fat triggers:

• Fried foods (the combination of fat + processing is often worst)

• Creamy sauces and dressings

• Fatty cuts of meat (bacon, ribeye, dark meat chicken with skin)

• Full-fat dairy (cheese, cream, whole milk)

• Certain nuts (macadamia, pecans, walnuts in large amounts)

• Pastries and baked goods (butter + flour can be a double whammy)

Detective clue: If your symptoms typically start 30-90 minutes after eating and involve cramping followed by urgent bowel movements, fat might be your culprit.

What This Looks Like in Real Life

Let me give you an example: You might be fine with a grilled chicken breast (low fat) but get symptoms from the same chicken if it's fried or covered in a creamy sauce. Or you might tolerate a small drizzle of olive oil on your vegetables but react to a large salad with 3 tablespoons of dressing.

This is why portion size and preparation method matter so much when it comes to fat.

Trigger Category 2: Fiber Type and Quantity

Everyone tells you to "eat more fiber" for digestive health. But for IBS, it's not that simple. In fact, the wrong type or amount of fiber can make things significantly worse.

There are two types of fiber:

• Soluble fiber: Dissolves in water, forms a gel, generally gentler on the gut

• Insoluble fiber: Doesn't dissolve, adds bulk, can be irritating for sensitive guts

People with IBS-D often do better with soluble fiber and worse with insoluble fiber. People with IBS-C might need more fiber overall but need to increase it very gradually.

High insoluble fiber foods that commonly trigger symptoms:

• Raw vegetables (especially cruciferous: broccoli, cauliflower, cabbage)

• Salads with lots of raw greens

• Whole wheat products (especially if you're also sensitive to gluten/fructans)

• Seeds and seed-containing foods (raspberries, strawberries, tomatoes)

• Popcorn

• Nuts with skins on

Better tolerated soluble fiber sources:

• Oatmeal

• Peeled, cooked carrots

• Bananas

• White rice

• Potatoes (without skin)

• Psyllium husk (start small!)

Detective clue: If you get worse after "being healthy" and eating big salads or loading up on vegetables, or if you feel bloated and uncomfortable for hours after high-fiber meals, this might be your issue.

The "Healthy Salad" Trap

I can't tell you how many people come to me saying, "I tried to eat healthier by having a big salad for lunch, and I felt terrible for the rest of the day."

Here's why: A big raw salad with lots of different vegetables, seeds, and a creamy dressing is basically a triple threat—high insoluble fiber, raw form (harder to digest), and often high fat from the dressing. For someone with a sensitive gut, it's a recipe for bloating, gas, and discomfort.

The same vegetables, cooked until soft and served with a small amount of olive oil? Often completely fine.

The Combination Effect: When Triggers Stack

Here's something crucial that I see people miss all the time: Triggers often stack.

You might tolerate a small amount of fat OR a small amount of FODMAPs OR caffeine individually, but combine them in one meal and you're in trouble.

Example stacking scenarios I've seen:

• Coffee (caffeine) + pastry (fat + wheat/fructans) = disaster

• Restaurant meal with fried food (fat) + garlic sauce (FODMAPs) + diet soda (artificial sweetener) = severe symptoms

• Large salad (insoluble fiber) + creamy dressing (fat) + artificial sweetener in your drink = bloating and pain

This is why you might react to a food sometimes but not others. The food itself might be fine in isolation, but problematic when combined with other triggers.

Your detective work needs to account for the whole meal, not just individual foods.

The Timing Factor: When You Eat Matters Too

Two other factors that affect whether a food triggers symptoms:

Your Stress State

Remember from the Gut-Brain Reset series: eating while stressed changes how your gut processes food. A meal that's fine when you're relaxed might trigger symptoms when you're anxious.

Your Gut's Current State

If your gut is already irritated or inflamed, your tolerance is lower. You might handle a trigger food fine on a good day but react strongly on a bad day.

This variability is frustrating, but it's normal. Your gut isn't broken—it's just sensitive and context-dependent.

Starting Your Detective Work: The Next-Level Food Diary

Remember the food-symptom diary from our first tips series? Now I'm upgrading it to track these additional triggers.

For the next two weeks, track:

1. Everything you eat and drink (be specific about brands, preparation methods, portion sizes)

2. Timing (when you ate and when symptoms appeared)

3. Fat content (low, medium, high—estimate is fine)

4. Fiber content and type (raw veggies, cooked veggies, whole grains, etc.)

5. Your stress level when eating (1-10 scale)

6. Symptoms (what, when, severity 1-10)

This might seem like a lot, but you're building a database. After two weeks, patterns will emerge that you'd never spot otherwise.

What You're Looking For

As you review your food diary, watch for:

• Foods that trigger symptoms every single time (clear triggers)

• Foods that trigger symptoms when combined with other things (stacking triggers)

• Foods that are fine sometimes but problematic others (context-dependent triggers)

• Timing patterns (symptoms 30 min after = probably fat; 2-6 hours after = probably FODMAPs or fiber)

Don't jump to conclusions after one or two meals. You need consistent patterns across multiple days.

What I'm Covering in Part 1B

In the next post, I'll cover the three trigger categories that most doctors never mention: food additives and preservatives, caffeine and stimulants, and histamine/food chemicals.

These are the hidden triggers that explain why you might react to seemingly random foods that don't fit the FODMAP or fat/fiber pattern.

After Part 1B, you'll have a complete picture of all five trigger categories, and you'll be ready to move into the systematic testing protocol in Part 2.

Have you noticed fat or fiber triggering your symptoms? What patterns have you spotted? Share in the comments—your experience might help someone else recognize their own patterns.

The Gut-Brain Reset Series: Part 4 - Breaking the Symptom-Anxiety Cycle: Your Complete Protocol

I've covered a lot of ground in this series. You've learned about the gut-brain connection, vagus nerve activation, and sleep optimization. Now it's time to put it all together into a cohesive protocol that you can actually follow—and that will actually work.

But first, let's address the elephant in the room: Why is it so hard to break the IBS cycle even when you know what to do?

The answer is surprisingly simple: The symptom-anxiety cycle is a learned pattern, and your nervous system protects learned patterns—especially ones it believes are keeping you safe. Even when the pattern is making you miserable, your brain resists changing it because it's familiar.

Breaking this cycle isn't about willpower. It's about patient, consistent rewiring of your nervous system. And that's exactly what this protocol is designed to do.

The Reality Check: What to Expect

Before we dive in, let's set realistic expectations. This isn't a 7-day cure. This is a 8-12 week process of nervous system retraining.

Week 1-2: You might not notice much change. You're establishing habits and collecting data. This can feel frustrating. Trust the process.

Week 3-4: Small signs of progress. Maybe one day without symptoms, or symptoms that are less intense. Don't get discouraged if you still have bad days—this is normal.

Week 5-8: Noticeable shifts. More good days than bad. Symptoms become more predictable and manageable. Your anxiety about symptoms starts to decrease.

Week 9-12: The new normal. Symptoms are present but no longer dominating your life. You have tools that work. Your nervous system has learned a new baseline.

Beyond 12 weeks: Continued improvement. Occasional flare-ups happen but don't derail you. You understand your patterns and can navigate them.

This timeline assumes consistent effort. If you're on-and-off with the protocol, progress will be slower. That's okay—there's no failure here, just different speeds of progress.

Your Daily Protocol: The Non-Negotiables

These are the foundational practices you do every single day, no matter what. They're the bedrock of your gut-brain reset.

Morning Routine (10 minutes)

Immediately upon waking:

1. Vagus nerve activation (5 minutes): Cold water face splash, humming, gargling, deep breathing

2. Check-in journal (3 minutes): Rate your gut symptoms (1-10), anxiety level (1-10), sleep quality (1-10)

3. Set your intention (2 minutes): Choose one small goal for the day (e.g., "I will eat lunch sitting down without my phone")

Before breakfast:

• Drink a full glass of water at room temperature

• Take a 5-10 minute gentle walk if possible

Evening Routine (30 minutes)

3 hours before bed:

• Last meal finished

• Note what you ate in your food-symptom journal

1 hour before bed:

• Vagus reset (5-10 minutes): Choose 2-3 exercises from Part 2

• Worry download (5 minutes): Write out anxious thoughts

• Wind-down activity (15 minutes): Reading, gentle stretching, or quiet conversation

• Pre-sleep bathroom visit

At bedtime:

• Lights out at the same time every night

• 4-7-8 breathing pattern (4 rounds) in bed

Consistent Wake Time

Set your alarm for the same time every day (including weekends). This is non-negotiable. Your gut's circadian rhythm depends on it.

The Three-Pillar System: Managing Different Types of Days

You'll have three types of days. Each requires a slightly different approach.

Pillar 1: Good Days (Low symptoms, manageable anxiety)

Your focus: Building resilience and expanding your comfort zone

What to do:

• Stick to the daily protocol

• Gently challenge yourself (maybe try a food that's borderline, or eat somewhere new)

• Practice the SOS breathing even when you don't need it (building muscle memory)

• Celebrate the win (acknowledge the good day without waiting for the other shoe to drop)

What NOT to do:

• Abandon your routines because you "don't need them"

• Overdo it and trigger a flare-up tomorrow

• Minimize the progress ("it's just one day")

Pillar 2: Medium Days (Some symptoms, moderate anxiety)

Your focus: Steady management and preventing escalation

What to do:

• Double down on the daily protocol

• Use the SOS breathing at first sign of symptoms

• Stick to your safe foods

• Increase vagus nerve exercises (do them 3-4 times during the day)

• Give yourself permission to say no to stressful activities

• Use the heating pad proactively

What NOT to do:

• Panic that you're "back to square one"

• Abandon all your practices because they "aren't working"

• Engage in catastrophic thinking ("it's never getting better")

Pillar 3: Bad Days (Severe symptoms, high anxiety)

Your focus: Compassion and damage control

What to do:

• Minimum viable protocol: Do just the morning vagus reset and evening routine, even if poorly

• Go into comfort mode: safe foods only, quiet environment, heating pad, rest

• Use the SOS breathing every hour

• Remember: bad days are part of the healing process, not evidence of failure

• If you need to cancel plans, do it without guilt

• Journal about what might have triggered this (but don't obsess)

What NOT to do:

• Blame yourself

• Make major decisions about your protocol on a bad day

• Let one bad day convince you nothing works

The Weekly Review: Course Correction

Every Sunday evening (or whatever day works for you), spend 20 minutes reviewing your week.

What to assess:

1. Symptom patterns: Did symptoms correlate with specific foods? Stress events? Poor sleep? Time in your cycle (for women)?

2. Protocol compliance: Which parts of the daily routine did you do consistently? Which ones fell off? Why?

3. Wins: What went well this week? Even small things count. Did you use the SOS breathing successfully? Have one symptom-free day? Sleep better for a few nights?

4. Challenges: What made things harder? Be specific. "Everything was terrible" isn't useful. "Tuesday's work deadline caused poor sleep which triggered symptoms Wednesday" IS useful.

5. Adjustments: What's one small thing you can tweak for next week?

Write this down. Over time, this weekly review becomes your roadmap. You'll see patterns that aren't visible day-to-day.

The Mental Game: Rewiring Your Thoughts

The physical protocols are crucial, but the mental patterns need work too. Here are the thought shifts that make the biggest difference:

From: "What if I have symptoms?"

To: "If symptoms come, I have tools to handle them."

This shift from fear to preparedness changes everything. You're not trying to prevent all symptoms (impossible), you're building confidence that you can manage them.

From: "My gut ruins everything."

To: "My gut is sending me information."

Your gut isn't attacking you. It's responding to signals—from your nervous system, your diet, your environment. When you reframe symptoms as information rather than attacks, they become less threatening.

From: "I should be better by now."

To: "Healing isn't linear, and I'm making progress."

This is the hardest shift for most people. You'll have setbacks. They're not failures. They're part of the process of rewiring a nervous system that's been in overdrive for possibly years.

From: "I can't do anything because of my gut."

To: "I'm learning what I can do and adapting."

This is about reclaiming agency. Yes, IBS is limiting. But within those limits, you have choices. Small choices, made consistently, add up to big changes.

When to Add Professional Support

This protocol is powerful, but it's not a replacement for professional help when you need it. Consider working with professionals if:

You need a gastroenterologist if:

• You haven't had a proper IBS diagnosis and are self-diagnosing

• You have red flag symptoms (blood in stool, unexplained weight loss, symptoms that wake you from sleep)

• Your symptoms are changing significantly

• You want to explore medication options

You need a mental health professional if:

• Anxiety or depression are severe and interfering with daily life

• You have a trauma history that's linked to your gut symptoms

• You're experiencing panic attacks

• The thought patterns are overwhelming the practical strategies

You need a nutrition coach (ideally one specializing in IBS) if:

• You're confused about what to eat

• You want guidance on the low-FODMAP diet

• You've cut out so many foods you're at risk of nutritional deficiencies

• You need structured meal planning support

You need a pelvic floor physical therapist if:

• You have pain with bowel movements

• You feel like you can't fully empty

• You have IBS-C that's not responding to other interventions

Getting help isn't a sign of failure. It's strategic support for your healing.

The Integration Timeline: Putting It All Together

Here's how to layer in everything you've learned across this series:

Weeks 1-2: Foundation

• Daily morning and evening routines

• Food-symptom journal

• Consistent sleep schedule

• Choose 2 vagus nerve exercises and do them daily

Weeks 3-4: Adding Layers

• Continue everything from weeks 1-2

• Add the SOS breathing when symptoms arise

• Implement the 3-hour pre-sleep eating window

• Start the weekly review process

Weeks 5-6: Fine-Tuning

• Continue everything from weeks 3-4

• Add more vagus nerve exercises to your toolkit

• Start identifying your specific triggers

• Begin gentle exposure to situations you've been avoiding

Weeks 7-8: Building Resilience

• Continue everything from weeks 5-6

• Work on the thought pattern shifts

• Expand your safe foods slightly

• Practice responding to symptoms with curiosity instead of panic

Weeks 9-12: Consolidation

• All practices become more automatic

• You're making adjustments based on your data

• Bad days don't derail you

• You're building a sustainable lifestyle, not following a temporary protocol

Your Emergency Toolkit: For the Really Bad Days

Keep this list somewhere you can access it quickly:

1. 4-7-8 breathing (4 rounds)

2. Heating pad on abdomen (15 minutes)

3. Ear massage (2 minutes each side)

4. Sip warm ginger or peppermint tea slowly

5. Lie on your left side with knees pulled up slightly

6. If diarrhea: electrolyte drink, bland foods (rice, banana, toast)

7. If constipation: gentle walk, belly massage, magnesium if approved by doctor

8. Text a trusted friend "I'm having a rough gut day" (connection helps)

9. Give yourself permission to do nothing but rest

10. Remind yourself: "This will pass. It always does."

The Maintenance Phase: After 12 Weeks

Once you've completed the initial 12-week protocol, you don't abandon everything. You maintain the core practices and ease up on the intensive tracking.

Keep forever:

• Morning vagus reset

• Consistent sleep schedule

• Evening wind-down

• Core safe eating patterns

Keep weekly:

• Weekly review

• At least a few vagus nerve exercises

Keep as needed:

• SOS breathing when symptoms arise

• Food-symptom tracking when investigating new triggers

• Detailed journaling when stress is high

Release:

• Perfectionism about the protocol

• Anxiety about following every rule exactly

• The belief that you're fragile and can't handle normal life

The Truth About Healing

Here's what I want you to understand: You're not trying to eliminate IBS entirely. You're changing your relationship with it.

You're teaching your nervous system that gut sensations don't always mean danger. You're building resilience so that symptoms, when they come, don't derail your entire life. You're creating a foundation of practices that support both your gut and your mental health.

This isn't about perfection. It's about progress. It's about having more good days than bad ones. It's about reclaiming your life from the constant vigilance and fear that IBS creates.

You're rewriting the story. Instead of "I'm the person who's broken and can't do things because of my gut," you're becoming "I'm the person who understands my body, has tools to manage it, and is building a life I want to live."

That's the real gut-brain reset.

Final Thoughts

If you've made it through all four parts of this series, you now have a comprehensive protocol for managing IBS through the gut-brain connection. You understand the why, the how, and the when.

But understanding isn't enough. Knowledge without action is just information. You have to actually do this.

Start small. Pick one thing from Part 1, one from Part 2, one from Part 3, and one from this post. Do those four things consistently for two weeks. Then add more.

You've got this. Your nervous system is capable of change. Your gut can heal. And you deserve to live a life that isn't dominated by bathroom anxiety and unpredictable symptoms.

What's the one practice from this series you're committing to starting today?

The Gut-Brain Reset Series: Part 3 - Sleep Hygiene for IBS Relief

Let me guess: You're exhausted, but you can't sleep because your gut won't settle down. Or you finally fall asleep, but wake up at 3 AM with cramping or the urgent need for the bathroom. Or you sleep through the night but wake up feeling wrecked, and your gut is already in chaos before breakfast.

If this sounds familiar, you're not alone. Poor sleep and IBS feed into each other in a vicious cycle that's hard to break—but understanding how they're connected is the first step to fixing both.

Here's the truth most doctors don't emphasize enough: Sleep isn't just important for IBS management. It's foundational. You can have a perfect diet, do all the right stress management, and still struggle with symptoms if your sleep is broken.

Today, we're fixing that.

The Sleep-Gut Connection You Need to Understand

Your gut has its own circadian rhythm—a 24-hour cycle that controls when it's active, when it rests, when it repairs, and when it produces hormones and neurotransmitters.

When you don't sleep well:

• Your gut's circadian rhythm gets disrupted

• Your gut bacteria composition changes (poor sleep literally alters your microbiome)

• Your intestinal barrier becomes more permeable (increasing inflammation)

• Your pain sensitivity increases (making normal gut sensations feel worse)

• Your stress hormone cortisol stays elevated (keeping you in fight-or-flight mode)

But here's where it gets complicated: IBS symptoms also disrupt your sleep, creating a feedback loop that's hard to escape. Nighttime symptoms, anxiety about symptoms, and disrupted gut-brain signaling can all interfere with quality sleep.

The good news? When you improve sleep, you often see gut symptoms improve—and vice versa. They're two sides of the same coin.

Why Standard Sleep Advice Doesn't Work for IBS

You've probably heard the basics: keep your room cool and dark, avoid screens before bed, go to bed at the same time every night. This is all good advice, but it ignores the specific challenges of IBS.

Here's what's different for people with IBS:

1. You might need to use the bathroom during the night (making it hard to sleep through)

2. Anxiety about symptoms keeps your mind racing (even when you're physically tired)

3. Your gut might be more active at night (when it should be resting)

4. Certain foods eaten too close to bedtime trigger nighttime symptoms

5. Stress from the day manifests as gut symptoms when you finally lie down

Standard sleep hygiene doesn't address these issues. We need an IBS-specific approach.

The 3-Hour Pre-Sleep Window: Your Most Important Strategy

This is the foundation everything else builds on: what you do in the three hours before bed determines how well you'll sleep and how your gut will behave the next day.

Here's your new evening protocol:

Hour 3 Before Bed: The Last Meal Window

The rule: Finish eating at least 3 hours before bed. For many people with IBS, 4 hours is even better.

Why it matters: Your gut needs time to process food before you lie down. When you eat too close to bedtime, you're asking your digestive system to work while it's trying to shift into rest mode. This creates conflict in your gut-brain signaling.

What to eat: Your last meal should be relatively simple and easy to digest. This isn't the time for a heavy, fatty meal or a big salad. Think: baked chicken with rice, scrambled eggs with toast, or a simple pasta with olive oil.

What to avoid: Anything you know triggers your IBS, plus common sleep disruptors like caffeine, alcohol, large amounts of fat, and raw vegetables.

Hour 2 Before Bed: The Wind-Down Begins

This is when you start signaling to your nervous system that it's time to transition from day mode to night mode.

Light management: Dim your lights. Your brain produces melatonin in response to darkness, and bright lights suppress this. If you need to be on screens, use blue light filters.

The evening vagus reset: Do the vagal exercises from Part 2. Spend 5-10 minutes on humming, gentle breathing, and the ear massage. This helps shift your nervous system into rest mode.

Gentle movement: A slow 10-15 minute walk can help digestion and reduce anxiety. Don't do vigorous exercise—you want to calm your system, not activate it.

Hour 1 Before Bed: The Sacred Wind-Down

This is your non-negotiable transition time. No work, no stressful conversations, no scrolling through anxiety-inducing content.

The warm drink ritual: Herbal tea (peppermint, chamomile, or ginger) can be soothing for both your gut and your nervous system. Sip it slowly. Make it a ritual, not a task.

The worry download: Keep a notebook by your bed. Spend 5 minutes writing down any worries, to-do items, or anxious thoughts. Get them out of your head and onto paper. This tells your brain it doesn't need to keep reminding you about these things.

The bathroom trip: Even if you don't feel like you need to, try to have a bowel movement or at least sit on the toilet for a few minutes. You're training your body to empty before sleep rather than waking you up during the night.

Your Sleep Environment: The IBS Edition

Beyond the standard advice about temperature and darkness, here are IBS-specific considerations:

Bathroom access: If nighttime urgency is an issue, make sure you have clear, easy access to the bathroom. Remove obstacles, use a nightlight, and consider keeping a robe right by your bed. The anxiety about getting to the bathroom in time can itself worsen symptoms.

Elevation strategy: If you struggle with reflux or bloating at night, try elevating the head of your bed by 6-8 inches (put blocks under the legs of the bed frame, don't just pile up pillows). This uses gravity to help your digestive system.

The heating pad backup: Keep a heating pad by your bed for nighttime cramping. Sometimes just knowing you have relief available reduces anxiety enough to prevent symptoms.

Comfortable positioning: Side sleeping (particularly on your left side) can reduce reflux and help with gas movement. Experiment with a pillow between your knees for comfort.

The 3 AM Wake-Up Solution

If you're waking up with gut symptoms in the middle of the night, here's your action plan:

Don't fight it: Trying to force yourself back to sleep while experiencing symptoms only increases anxiety. Get up.

The midnight reset:

1. Use the bathroom if needed

2. Do the 4-7-8 breathing pattern from Part 2 (4 rounds)

3. Sip a small amount of room temperature water

4. If cramping: heating pad for 10 minutes

5. Do the ear massage for 2-3 minutes

6. Return to bed only when symptoms have calmed

The return to sleep protocol: Don't look at the clock. Don't check your phone. Keep lights as dim as possible. Focus on slow breathing rather than trying to force sleep. Your body knows how to sleep—you just need to get your anxious mind out of the way.

Morning Timing: Setting Up Success

What time you wake up affects your gut for the entire day. Your digestive system thrives on consistency.

The rule: Wake up at the same time every day—yes, even weekends. Set your alarm and get up, even if you had a rough night.

Why it works: A consistent wake time anchors your circadian rhythm. After 2-3 weeks of this, you'll find it easier to fall asleep at night, and your gut will become more predictable.

Morning bathroom routine: Give yourself time. Don't rush out the door. Your gut often wants to empty in the morning, and rushing or skipping this can throw off your entire day. Wake up 30 minutes earlier if you need to.

The Nap Question

Should you nap if you have IBS and poor sleep? Here's the nuanced answer:

Short naps (20-30 minutes) before 2 PM: Generally fine. These can help with fatigue without disrupting nighttime sleep.

Long naps or naps after 3 PM: Usually make nighttime sleep worse, which then makes your gut worse. Avoid these.

If you're exhausted: A 20-minute nap is better than a 2-hour nap. Set an alarm. Don't let yourself fall into deep sleep during the day.

The Supplement Question

I'm often asked about melatonin, magnesium, and other sleep supplements for IBS. Here's my take:

Melatonin: Can be helpful for some people, but start with a low dose (0.5-1mg) and take it 2 hours before bed, not right before. Some people with IBS find it helps, others find it worsens gut symptoms. Try it for a week and track results.

Magnesium: Particularly magnesium glycinate, can help both sleep and IBS-C. Take it 1-2 hours before bed. Avoid magnesium citrate at night—it can cause urgent bowel movements.

Herbal supplements: Valerian, chamomile, and passionflower may help some people. But always check with your doctor about interactions with other medications.

The truth: Supplements are Band-Aids. They might help short-term, but the behavioral strategies above will give you more sustainable results.

Your 2-Week Sleep Reset Plan

Don't try to implement everything at once. Here's your roadmap:

Week 1:

• Days 1-3: Establish your 3-hour pre-sleep eating window

• Days 4-7: Add the 1-hour wind-down routine

Week 2:

• Days 8-10: Implement the consistent wake time

• Days 11-14: Add the evening vagus reset to your routine

Track your sleep quality and morning gut symptoms each day on a scale of 1-10. Most people notice changes within the first week.

What's Coming in Part 4

In our final installment, I'll put everything together: the food diary, the stress management, the vagus nerve work, and the sleep hygiene. You'll get a complete protocol for rewiring your gut-brain connection and breaking free from the IBS cycle for good.

We'll also cover the timeline—how long it takes to see changes, what "progress" looks like, and how to know if you need additional support.

The Gut-Brain Reset Series: Part 2 - Vagus Nerve Exercises for Gut Health

In Part 1, I talked about the gut-brain highway—the constant communication between your digestive system and your nervous system.

In this post, you’re going to learn how to actually use that highway to send calming signals to your gut.

The key player? Your vagus nerve.

This is where things get practical. No complicated protocols, no expensive supplements. Just simple exercises that can shift your nervous system out of fight-or-flight and into rest-and-digest mode—right when you need it most.

What Is Vagal Tone (And Why Should You Care)?

Think of your vagus nerve like the brake pedal on your stress response. When it's working well (high vagal tone), you can calm down quickly after stress. Your digestion works smoothly. You feel resilient.

When vagal tone is poor, you stay stuck in stress mode. Your gut stays sensitive and reactive. Even small triggers feel overwhelming.

The amazing news? Vagal tone is trainable. Just like you can strengthen a muscle, you can strengthen your vagus nerve's ability to calm your system.

People with IBS often have lower vagal tone, which means their nervous system struggles to shift into the parasympathetic (rest-and-digest) state. But with consistent practice, you can improve this—and see real changes in your symptoms.

The 5-Minute Morning Vagus Reset

Start your day by priming your nervous system for calm. This takes just 5 minutes, and many of my clients report it changes the entire trajectory of their day.

Here's the routine:

1. Cold Water Face Splash (30 seconds) Splash cold water on your face, especially around your eyes and cheeks. Or hold a cold, wet washcloth over your face for 30 seconds.

Why it works: Cold stimulation on your face activates the vagus nerve through something called the "dive reflex"—an ancient mechanism that immediately shifts you into parasympathetic mode.

2. Humming or Singing (2 minutes) Hum your favorite tune, sing in the shower, or just make a low humming sound. Feel the vibration in your throat and chest.

Why it works: The vagus nerve runs right past your vocal cords. The vibration from humming or singing directly stimulates it. Bonus: this is why some people find that singing or humming helps calm their stomach.

3. Gargling (1 minute) Gargle water vigorously enough that your eyes might water a bit. Do this twice.

Why it works: Like humming, this activates the muscles at the back of your throat that are connected to the vagus nerve. It's simple, but surprisingly effective.

4. Deep Belly Breathing (1.5 minutes - about 6 breaths) Place one hand on your chest, one on your belly. Breathe in slowly through your nose for a count of 4, letting your belly rise while your chest stays relatively still. Pause for 2 counts. Exhale slowly through your mouth for a count of 6.

Why it works: The exhale is longer than the inhale, which signals safety to your nervous system. Belly breathing engages your diaphragm, which has direct connections to the vagus nerve.

Do this routine right after waking up, before you check your phone or start thinking about your day. You're setting the baseline for your nervous system.

The SOS Technique: When You Feel a Flare-Up Coming

You know that feeling—your gut starts to signal trouble. Maybe you feel cramping, or that urgent sensation, or just a wave of anxiety about your symptoms. This is your emergency vagal activation technique.

The 4-7-8 Breathing Pattern:

• Inhale quietly through your nose for 4 counts

• Hold your breath for 7 counts

• Exhale completely through your mouth for 8 counts (making a "whoosh" sound)

• Repeat 4 times

This pattern is specifically designed to activate your vagus nerve and trigger the relaxation response. The extended hold and long exhale are key.

Add this tactile element: While doing the breathing, press firmly on the roof of your mouth with your tongue, and press your thumb into the palm of your opposite hand. This gives your nervous system additional sensory input to focus on, which can interrupt the symptom-anxiety spiral.

Many people report that symptoms either don't develop fully or are significantly less severe when they catch them early with this technique.

The Valsalva Maneuver: For Constipation-Predominant IBS

This one is specifically helpful if you struggle with IBS-C or have trouble with bowel movements. It stimulates the vagus nerve in a way that can promote motility.

How to do it:

• Take a deep breath

• Bear down gently as if you're trying to blow up a balloon but your mouth is closed (don't actually strain hard)

• Hold for 10-15 seconds

• Release and breathe normally

Do this 2-3 times when you're trying to have a bowel movement, but avoid doing it if you have hemorrhoids or high blood pressure.

Why it works: This briefly increases pressure in your chest and abdomen, which stimulates the vagus nerve. After you release, there's a rebound effect that can help promote gut motility.

The Ear Massage: The Weird One That Works

This sounds strange, but your ear contains a branch of the vagus nerve, and stimulating it can have surprisingly powerful effects on your gut.

Here's how:

• Use your index finger to gently massage the inside of your tragus (that little triangular flap in front of your ear canal)

• Use small circular motions for 30-60 seconds on each ear

• You can also gently pull on your earlobes, or massage the area behind your ears

Do this anytime you feel tension or before meals. Some people find this so effective they do it during meals to help digestion.

The Post-Meal Posture Protocol

Remember from my first series how eating position matters? Here's the vagal-activation upgrade:

After eating:

1. Sit upright in a chair with your feet flat on the floor

2. Place both hands on your belly

3. Take 5 slow, deep belly breaths

4. Then sit quietly for 10 minutes (read, listen to music, or just be)

5. Avoid looking at screens during this time

This ritual tells your nervous system: "We're safe. We can digest." Over time, your body learns to associate eating with this calm state rather than with stress.

The Social Connection Hack

Here's one that doesn't feel like an "exercise" at all: positive social connection activates your vagus nerve.

Genuine laughter, warm conversation, feeling connected to others—these all increase vagal tone. This is why stress eating alone often feels worse than eating the same food with people you care about.

Practical application: When possible, eat meals with people who make you feel comfortable and safe. If you're eating alone, call a friend or watch something that makes you laugh genuinely.

Your Vagus Nerve Training Schedule

Don't try to do everything at once. Here's a realistic progression:

Week 1: Just the morning routine. That's it. Build the habit.

Week 2: Add the SOS breathing technique when you notice symptoms starting.

Week 3: Add the post-meal posture protocol for one meal per day.

Week 4: Add the ear massage whenever you think of it throughout the day.

After a month, these practices should feel natural. Many people notice changes in their symptoms within 2-3 weeks of consistent practice.

The Long Game

Here's what you need to know about vagus nerve work: consistency matters more than intensity. Doing the 5-minute morning routine every day for a month will have more impact than doing 30 minutes of vagal exercises once a week.

Your nervous system learns through repetition. You're essentially teaching it a new default state—from chronically stressed to resilient and responsive.

What's Next

In Part 3, I’m diving into sleep, because no amount of vagus nerve work can compensate for poor sleep. Sleep is when your gut-brain axis does its maintenance and repair work.

I'll cover the specific sleep strategies that work for IBS, why your gut symptoms might be disrupting your sleep (and vice versa), and how to build a sleep routine that actually supports healing.

The Gut-Brain Reset Series: Part 1 - Why Your Anxiety Makes IBS Worse (And Vice Versa)

You've probably noticed the pattern: stressful day at work = gut chaos. Big presentation coming up = bathroom emergency. But here's what most people don't realize: It's not just in your head, and it's not just about stress. There's actual, measurable biology at play here.

Understanding the gut-brain connection isn't just interesting science—it's the key to breaking free from the vicious cycle that keeps so many people trapped in IBS symptoms.

The Two-Way Highway You Need to Know About

Your gut and brain are connected by the vagus nerve—think of it as a fiber optic cable running between your brain and your digestive system. But here's the surprising part: 90% of the signals travel from your gut TO your brain, not the other way around.

This means:

• Your gut is literally sending messages that influence your mood, anxiety levels, and stress response

• Your brain is sending signals that change how your gut moves, how sensitive it is, and even what bacteria thrive there

• It's a feedback loop, and in IBS, it's often stuck in the wrong direction

When you're anxious, your brain sends "danger" signals to your gut. Your gut responds by:

• Speeding up or slowing down movement (hello, diarrhea or constipation)

• Becoming hypersensitive to normal sensations (making everything feel worse)

• Changing the balance of bacteria in your microbiome

• Increasing inflammation in your intestinal lining

But here's where it gets tricky: when your gut is unhappy, it sends distress signals back to your brain, which triggers more anxiety, which makes your gut worse, which makes you more anxious...

You see the problem.

Why This Cycle Is So Hard to Break (And Why It's Not Your Fault)

I meet so many people who feel like they're failing because they "can't just relax" or "can't stop worrying" about their symptoms. Let me be clear: this is not a willpower issue.

Your nervous system has essentially learned an incorrect pattern. It's like a smoke alarm that's too sensitive—it's trying to protect you, but it's misfiring constantly. Your gut has become hypervigilant, and your brain has learned to treat normal digestive sensations as emergencies.

This is called visceral hypersensitivity, and it's one of the hallmarks of IBS. You're not imagining your symptoms. You're not weak. Your nervous system is genuinely perceiving real signals, but it's misinterpreting their importance.

The good news? Just like your nervous system learned this pattern, it can learn a new one.

The Three Types of Stress Affecting Your Gut Right Now

Not all stress is created equal when it comes to IBS. Understanding which type you're dealing with helps you choose the right intervention:

1. Acute Stress (The Meeting, The Deadline, The Argument)

This is short-term, intense stress. Your body goes into fight-or-flight mode, which literally diverts blood flow away from your digestive system. Digestion stops being a priority.

What happens in your gut: Cramping, urgent diarrhea, or complete shutdown of bowel movements. The acute stress response can trigger symptoms within minutes.

2. Chronic Stress (The Ongoing Situation, The Unresolved Problem)

This is the low-grade stress that never fully goes away—job stress, relationship issues, financial worries, or just the stress of living with IBS itself.

What happens in your gut: Changes in gut bacteria composition, increased intestinal permeability ("leaky gut"), altered motility patterns, and heightened pain sensitivity. This is the type of stress that rewires your gut-brain axis over time.

3. Anticipatory Anxiety (The "What If" Stress)

This is the worry about symptoms before they even happen. "What if I have to go to the bathroom during the meeting?" "What if I can't find a restroom?" "What if I have a flare-up?"

What happens in your gut: This type of anxiety can actually trigger the symptoms you're worried about. Your brain's prediction of danger makes your gut respond as if the danger is real. It becomes a self-fulfilling prophecy.

The Symptom-Anxiety Spiral: Breaking It Down

Here's how the cycle typically plays out:

1. You have an IBS flare-up (maybe triggered by food, stress, or hormones)

2. The discomfort creates anxiety about when it will happen again

3. The anxiety keeps your nervous system on high alert

4. The high alert state makes your gut more sensitive and reactive

5. Normal sensations feel more intense, triggering more anxiety

6. The cycle reinforces itself

Each rotation of this cycle makes both the gut symptoms and the anxiety stronger. The longer it continues, the more "grooved in" the pattern becomes.

But here's the critical insight: you can interrupt this cycle at any point. You don't have to fix everything at once.

Your Starting Point: The Awareness Practice

Before I dive into specific techniques (that's coming in Parts 2 and 3), you need to build awareness of your own patterns. For the next week, try this simple practice:

The Three-Question Check-In

Three times a day (morning, midday, evening), pause and ask yourself:

1. How is my gut feeling right now? (Rate 1-10)

2. How is my stress/anxiety level right now? (Rate 1-10)

3. What happened in the last 2 hours? (Note any events, foods, or situations)

Write these down. Don't judge them. Don't try to fix anything yet. Just observe.

After one week, look for patterns:

• Does gut discomfort spike after certain types of stress?

• Does anxiety increase after certain gut symptoms?

• Are there times when your gut is calm even when you're stressed (or vice versa)?

• What's the typical time delay between a stressful event and gut symptoms?

This awareness is foundational. You can't change a pattern you can't see.

What's Coming Next

In Part 2, I'll cover specific vagus nerve exercises that can literally calm your gut in minutes. These are physical techniques that interrupt the stress-gut cycle at the biological level—no meditation cushion required.

In Part 3, I'll tackle sleep, because poor sleep is both a cause and consequence of IBS, and fixing it can break multiple vicious cycles at once.

In Part 4, I'll put it all together with a comprehensive protocol for rewiring your gut-brain connection over time.

The Truth About Healing

Here's what I want you to remember: The gut-brain connection is powerful, but that power works both ways. The same mechanisms that make anxiety worse for your gut are the mechanisms you can use to make your gut better.

You're not stuck with this cycle forever. Understanding it is the first step to changing it.

Mastering Mindful Eating: 13 Essential Strategies to Detox from Mindless Munching

For better or for worse, the holidays are often focused on food. And not just healthy, nourishing food, but food that may be extra rich, extra sugary, and full of FODMAP Triggers. So how do you get back to a mindful mindset when it comes to eating? Detoxing from mindless eating involves building (or rebuilding) mindful eating habits and breaking free from automatic, unconscious consumption. In this blog post, I am sharing some steps to help you regain control and foster a more mindful relationship with food.

You can start by creating a focus on what your body needs, not what your primitive brain wants. This will help you make decisions and prioritize those decisions that support your focus on health. For me, that focus is captured in this variation on Michael Pollan’s philosophy on food: Eat real food. Mostly plants. Prepare it yourself.

Read on for some specific things you can do to help yourself reset after the holidays.

Raise Awareness:

• Start by acknowledging and recognizing your mindless eating habits. Be aware of situations, emotions, or triggers that lead to unconscious eating.

Be Mindful:

• Engage your senses when eating. Sit down and pay attention to the food on your plate. Notice the colors, textures, and flavors of your food. Chew slowly. Savor each bite. This helps you appreciate your food and recognize the signals your body sends when you have had enough.

Create a Distraction-Free Zone:

• Designate specific eating areas and times. Avoid eating in front of the TV, or computer, or while scrolling through your phone. Minimize distractions so you can focus on your meal.

Control Your Portion Sizes:

• Eat your meals on a plate or in a bowl to maintain a clear sense of how much you’re eating and encourage appropriate portion sizes. Don’t eat out of the container, bag, or carton. This can help prevent overeating.

Meal Planning:

• Plan your meals in advance. Having a structured eating schedule reduces the likelihood of impulsive, mindless eating.

Stay Well-Hydrated:

• Stay hydrated throughout the day. Sometimes, feelings of hunger are actually signals of dehydration. Start your day with a big glass of water (this can also help regulate your bowel movements). Drink water before reaching for a snack, then wait 15 minutes to be sure you're truly hungry before eating.

Listen to Hunger Cues:

• Pay attention to your body's hunger and fullness signals. Eat when you're hungry and stop when you're satisfied, rather than relying on external cues or emotional triggers. Don’t eat so fast that you zoom right past your body’s ability to let you know it’s full! Slow down, chew your food, and put your fork down between bites.

Mindful About Snacking:

• If you can break the habit of snacking altogether, that’s a great way to minimize mindless eating. But, if you want to keep snacks in your diet, choose them thoughtfully. Opt for real food here too, and something with protein, fiber, and fat that will be filling and satisfying (a handful of nuts, a few of my Amazing Seed Crackers with cheese or Nutzo Nut & Seed Butter, or some chopped vegetables and lactose-free cottage cheese or Nutzo Nut & Seed Butter are great choices). Be conscious of portion sizes. Sit down and savor your snack rather than eating it on the go.

Emotional Awareness:

• Identify emotional triggers for mindless eating. When you feel stressed, bored, or anxious, find alternative ways to cope, such as taking a short walk, practicing deep breathing, or engaging in a hobby. Work on just feeling your emotions instead of letting them drive you to the kitchen to drown them in a bag of chips or a box of cookies. If you give them time, these feelings usually pass within a few minutes, and you can avoid the need to buffer them with food.

Keep a Food Journal:

• Track your meals and snacks in a journal or phone app. This helps you become more aware of what, when, and how. much you eat, making it easier to identify patterns of mindless eating. It’s a great way to be “onto yourself” about portions and portion sizes too.

Mindful Grocery Shopping:

• Plan your meals and related grocery shopping list ahead of time and stick to it. Avoid shopping when hungry, as this can lead to impulse purchases of unplanned and less nutritious foods.

“Safe” Refrigerator and Pantry Shelves:

• Clear out your fridge and pantry of the foods that you tend to eat mindlessly. Often that means the highly processed salty, sugary, or fatty foods that come in boxes and bags. If you live with others and the refrigerator and pantry are shared, then establish certain shelves that are just for you and that contain only the foods you want to be eating. Then you can focus only on those shelves when you’re hungry or preparing a meal. Avoiding temptations is a huge step in the direction of preventing mindless eating in the first place!

Seek Support:

• Share your goals with friends, family, or a support group. Having a supportive network can provide encouragement and accountability on your journey toward more mindful eating.

Remember, developing mindful eating habits takes time and patience. Be kind to yourself throughout the process, celebrate small victories, and gradually integrate these practices into your daily life for a sustainable and positive transformation. The more you practice these techniques, the less you overload your body and the better you feel. It’s something to look forward to!

Need help on your journey? Make an appointment and let’s talk!

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ Tips and Tools

How to Identify FODMAP-Free Foods Like a Pro

Navigating the low FODMAP diet can feel overwhelming, but knowing which foods are FODMAP-free makes meal planning so much easier! If you’re using the Monash FODMAP App, spotting FODMAP-free foods isn’t always obvious at first glance.

Here’s the trick:

• Click on a food in the app (e.g., chicken)

• Confirm the app ONLY shows a "green” serving size of that food (if there are any yellow or red traffic light colors, move on because that food DOES contain some FODMAPs)

• Scroll down past the one section of green traffic lights

• Look for the phrase “Please note that the ‘green’ traffic light rating system allows you to eat multiple serves of ‘green’ foods per meal.”

If you see this statement, combined with ONLY a green light serving size, you’re in the clear! These foods are officially FODMAP-free, meaning you can enjoy multiple servings in one sitting. Note: As with any food, too much of one thing can be hard for your system to digest—so continue to eat a variety of foods with every meal and snack.

Let’s Talk Protein!

Good news—all meats are naturally FODMAP-free! This makes them an excellent foundation for your meals (keeping in mind, marinades and seasonings may contain FODMAPs so be aware of those). Here are some high-protein, FODMAP-free options:
✅ Chicken
✅ Beef
✅ Pork
✅ Lamb
✅ Fish
✅ Seafood
✅ Eggs

What About Veggies?

Adding FODMAP-free vegetables to your plate ensures you’re getting plenty of fiber without triggering symptoms. Here are some excellent go-to options:
🥔 Potato
🥬 Arugula (AKA Rocket)
🥕 Carrot
🥒 Cucumber
🎃 Patty pan squash (AKA button squash)
🥬 Lettuce, red coral (red leaf)
🥄 Pickled beetroot
🌰 Parsnip
🍃 Rhubarb

Are There Any FODMAP-Free Fruits?

Yes! But keep in mind that even FODMAP-free fruits should be limited to one serving per sitting (1 cup chopped, 1 medium piece, or 2 small pieces). Some great choices include:
🍌 Firm, banana (no spots)
🍍 Yellow papaya

🍊 Mandarin orange
🍊 Navel orange

🍈 Dragon fruit
🥭 Guava

Other Handy FODMAP-Free Foods

Want to add more variety? Here are some versatile FODMAP-free staples:
🧄 Chives
🫚 Ginger
🥛 Plain lactose-free yogurt
🥛 Lactose-free milk
🍚 Rice
🫒 Olives, olive oil, avocado oil

5 Easy FODMAP-Free Meal Ideas

Ready to put it all together? Here are five simple, delicious meal ideas made entirely with FODMAP-free ingredients:

🥩 Meat & Roasted Veggies – Roasted root veggies (potato & carrot) tossed with extra virgin olive oil, salt, and, pepper.
🐟 Salmon & Salad – Baked potato with a salad of arugula and cucumber tossed with a simple oil and vinegar dressing.
🍗 Chicken Stir-Fry – Sautéed chives, ginger, carrot & parsnip served over rice.
🥚 Veggie Frittata – Eggs, potato, patty pan squash & chives topped with grated cheese.
🍨 Tropical Yogurt Bowl – Plain lactose-free yogurt with diced yellow papaya & dragon fruit.

Final Tips

All FODMAPs are carbohydrates (although not all carbohydrates are FODMAPs). So, if a food contains no carbohydrates, it also contains no FODMAPs.

Foods and portion sizes change as research evolves. Always check the Monash FODMAP App for updates before digging in!

Now, eat and enjoy every bite, because you can! 🎉

Become a Patron!

Stop letting discouragement derail your health: 8 Tips that work

Okay, friends, let's talk guts—both the kind churning with IBS and the kind it takes to face a challenge. If you're a regular to my blog, you know my amazing sister, Sarah Aitken (RN, MS, WHNP/FNP, MHP, NBC-HWC—yes, she's that impressive), runs a fantastic program focused on diabetes and pre-diabetes. Now, you might be thinking, "Diabetes? What's that got to do with my perpetually grumpy gut?" Well, Sarah's insights often overlap beautifully with the IBS world, and her latest article about finding courage in the face of feeling discouraged and afraid? Pure gold. Seriously, give it a read. And if you want more wisdom delivered straight to your inbox (because who doesn't love a little Monday Motivation?), sign up for her newsletter right here. Trust me, your inner (and outer) self will thank you. Want to listen instead of read? Released every Monday, Sarah’s podcast, available on Apple Podcasts and Spotify is delightfully educational and entertaining.

Republished with permission of Sarah Aitken

Discouraged. It’s an emotion I’ve been experiencing while dealing with a serious website problem for the last week. 

I took a moment to really look at that word. It means lacking courage. Feeling scared. 

Embarking on radical lifestyle change (for most people, eating in a way to reverse insulin resistance IS a radical change) requires courage. Will it work for me? Will I be able to stick to it? Can I design an eating plan that feels sustainable so that I can remain on it forever? I had a setback. Will I ever get back on track?

Taking a leap of faith requires courage. Getting back on track requires courage. Sticking to something in the face of adversity requires courage. 

Courage means you are not allowing circumstances to get the best of you. It is making the right decisions in the face of fear. It is getting back on that horse and trying it again. It is taking risks and dealing with uncertainty. It is making “bravery” a habit. 

Being courageous doesn’t mean you are not afraid. It means you are doing something even though it scares you to do it. 

Here's some great news: courage can be learned and cultivated! 

Here are 8 ways to overcome the feeling of “discouraged” when fear has you stuck: 

1. Acknowledge that when you feel discouraged, it is not because you can’t do something, it’s because you are letting fear stop you from trying again. Face the feeling of fear. Sweeping it under the rug gives it power. Courage is not about eliminating fear, it’s about moving forward in spite of fear being present.

2. Confront the feeling and become curious about it. What is it about the present situation that is scaring you? What would happen if you felt more courageous about it? Could it be that you are protecting your ego from experiencing failure? The reality is, continuing to try in spite of setbacks and failures makes you stronger and more resilient. 

3. Get comfortable with being uncomfortable. Dale Carnegie once said, “Do the thing you fear to do and keep on doing it...that is the quickest and surest way ever yet discovered to conquer fear.”

4. Make doing brave things a habit. Consciously strengthen your courage like a muscle by practicing it. In her book Fear Is Not An Option author Monica Berg recommends making a list of things that you would do if you weren’t afraid. If you made a list, what would it look like? Could you start doing some of those things now? 

5. Fear is often a pretend worry about something that MIGHT happen, but which is not actually happening right now. What are some other outcomes that are just as likely? Give equal airtime to alternate thoughts regarding the future and stay grounded in what is happening right now. 

6. Embrace failure! Success is much less about succeeding perfectly and much more about tolerating the failures along the way. Get curious about failure – see what you can learn from it. Build your resilience muscle! 

7. Don’t aim for perfection. Approach the problem with a beginner’s mind. Let go of expectations of how it’s going to go and get curious about it. Stop worrying about the outcome.

8. See fear as an opportunity instead of a roadblock. Fear can even be a handy guide, showing you the areas of your life that need some work. 

For me, just writing this article has helped me feel less discouraged about my website problem. I feel a little more courageous, and I’m glad that one silver lining is that once the problem is fixed, I will be all the more able to overcome the next challenge with less fear.

More Deliciously Low FODMAP™ Tips and Tools

I’ve got IBS. What do I do now?

Take Control of Your IBS: Your Journey Starts Here

Living with IBS can be frustrating and confusing. But you're not alone, and you don't have to suffer. In this post, I'll share practical tips and insights to help you navigate your IBS journey.

Discover how to:

• Uncover Your Triggers: Learn the power of journaling to identify your unique sensitivities.

• Build a Strong Foundation: Prioritize lifestyle factors like sleep, stress, and movement for optimal gut health.

• Understand the Science: Gain knowledge about the mechanisms behind IBS and FODMAPs so you can make informed decisions.

Read on to learn how to take control of your IBS and improve your quality of life.

If I’m not coaching, you’ll find me in my kitchen cooking up a new recipe for my Deliciously Low FODMAP recipe club!

IBS: Your Next Steps

So, you've been diagnosed with IBS. While it might feel overwhelming, there's a lot you can do to manage your symptoms and improve your quality of life.

As a healthcare professional with firsthand experience, I've found that three key steps can significantly impact your journey:

1. Journal Your Journey

Before diving into dietary changes, start a food journal. Track your meals, drinks, symptoms, stress levels, and other lifestyle factors. This baseline information will help you identify potential triggers and measure the impact of your interventions.

2. Build a Strong Foundation

While FODMAPs are often culprits in IBS, they're not the only factors. Lifestyle habits like sleep, stress management, and physical activity play a crucial role. Prioritize these areas to enhance your overall well-being and improve your body's tolerance to FODMAPs and other triggers.

3. Understand the Why

Knowledge is power. Before making dietary changes, take the time to understand the underlying mechanisms. Why do certain foods trigger symptoms? How do FODMAPs impact your gut? By grasping the "why," you can make informed decisions, tailor your approach, and effectively monitor progress.

Ready to Take Control?

If you're frustrated with IBS symptoms and eager to regain control of your health, consider a comprehensive approach that addresses both diet and lifestyle. By following these steps and seeking personalized guidance, you can embark on a journey towards a healthier, happier you.

More Tips and Tools and Free Resources

Embracing the abundance of what you CAN eat without consequences is a Game Changer

Tired of feeling restricted by food limitations? Break free from the monotony and nourish your body and gut. Explore the vast array of foods you can enjoy with the Monash FODMAP app and my recipe club. It's time to embrace a diverse and delicious diet!

Sometimes when we have issues with food, we get stuck on thinking about all the things we can't eat. And, we end up "painting ourselves into a corner" and eating the same thing over and over again. This is monotonous and boring. And, it means you suffer, your gut biome suffers, and it can lead to "cheats" that cause major flare-ups. How can you change that cycle? Embrace the abundance of foods you CAN eat! Use the Monash app on your phone to explore foods you haven't considered. Dive into my recipe club and be a little adventurous! Make sure you have plenty of variety in every meal and snack—even if it’s not a large quantity of any one thing.

Become a Patron!

Discover new recipes in my FREE recipe club.

To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!

Here's what awaits you in the club:

• Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!

• Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).

• Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.

You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.

Let's go on this delicious low-FODMAP journey together.

Deep Tissue Massage for IBS Management

Living with IBS can be challenging, with symptoms like bloating, cramping, and discomfort disrupting daily life. While dietary adjustments and lifestyle changes are common, and very effective, approaches to managing IBS, many are turning to alternative therapies for relief. One such method gaining popularity is deep tissue massage, which is known for its ability to reduce stress and improve circulation. This therapeutic practice not only helps relax tense muscles but may also alleviate some of the digestive discomfort associated with IBS. In this blog post, I explore some of the ways deep tissue massage can support IBS symptom management, giving you one more tool in your toolbox to find a holistic path to comfort and well-being.

Benefits of Deep Tissue Massage

1. Stress Reduction: Stress is a known trigger for IBS symptoms. Deep tissue massage can help reduce stress by promoting relaxation and lowering cortisol levels, which may help alleviate IBS symptoms such as abdominal pain, bloating, and discomfort.

2. Muscle Tension Relief: People with IBS often experience tension and tightness in the muscles of the abdomen and lower back due to chronic discomfort. Deep tissue massage can target these areas to release tension, improve circulation, and promote better mobility, potentially reducing the severity of IBS symptoms.

3. Improved Digestive Function: While direct evidence is limited, some individuals may find that deep tissue massage helps improve overall digestive function by stimulating the parasympathetic nervous system, which controls rest and digestion. This can lead to better digestion and potentially reduce symptoms such as constipation or diarrhea.

4. Pain Management: Deep tissue massage can help manage pain associated with IBS, including abdominal discomfort, cramping, and lower back pain. By targeting trigger points and releasing tension in the muscles, massage therapy can provide temporary relief from these symptoms.

5. Enhanced Mood and Well-being: Living with a chronic condition like IBS can take a toll on mental health and overall well-being. Deep tissue massage can promote the release of endorphins, which are natural mood elevators, leading to feelings of relaxation, contentment, and improved quality of life.

It's essential to consult with a qualified massage therapist who has experience working with clients with gastrointestinal conditions like IBS. Additionally, while massage therapy can provide symptomatic relief, it's important to combine it with other strategies such as dietary modifications, stress management techniques, personalized coaching, and medical treatment as needed for comprehensive management of IBS symptoms.

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com.

More Deliciously Low FODMAP™ Tips and Tools

Now on YouTube: The Diabetes IBS Connection with Katherine Aitken Young and Sarah Aitken

In case you want to watch (AND listen to) our podcast with Dr. Tony Hampton, it is now on YouTube!

One of the biggest challenges when struggling with gut issues is getting answers to your many questions about cause and treatment. With this in mind, we in the content creator space, work hard to bring you specific and actionable information to help answer your questions.

On this episode of Dr. Tony Hampton’s podcast, Protecting your NEST, my sister Sarah Aitken, an expert in Diabetes and Insulin Resistance, and I discuss the overlapping causes of, and treatments for, Irritable Bowel Syndrome and insulin resistance. While they are distinct disorders, there are several overlapping factors that contribute to both. Tune into this podcast to learn more.

Overlapping Factors

Certain dietary factors and lifestyle habits can contribute to both IBS and insulin resistance. These include:

• Processed foods: Consumption of highly processed and high-sugar foods can lead to inflammation and weight gain, both of which are linked to both IBS and insulin resistance.

• Inflammation: Both IBS and insulin resistance are associated with chronic inflammation. In IBS, inflammation can lead to heightened sensitivity in the gut, causing symptoms like abdominal pain, bloating, and changes in bowel habits. In insulin resistance, inflammation can impair the body's ability to effectively use insulin, leading to elevated blood sugar levels.

• Gut Microbiome: The gut microbiome, the community of bacteria living in the digestive tract, plays a crucial role in both conditions. Imbalances in the gut microbiome (dysbiosis) have been linked to both IBS and insulin resistance.

• Stress: Chronic stress can exacerbate both IBS and insulin resistance.    

• Genetics: Genetic factors may also play a role in both conditions, increasing susceptibility.

Treatment Considerations

While the exact causes of IBS and insulin resistance are complex and not fully understood, addressing the overlapping factors can be very helpful in managing both conditions. Treatment strategies often include:

• Dietary changes: Adopting a healthy, balanced diet that emphasizes whole foods, fiber, and lean protein can help improve gut health and insulin sensitivity.

• Lifestyle modifications: Regular exercise, stress management techniques (like meditation or yoga), and adequate sleep can support overall health and well-being.  

It's important to consult with a healthcare professional for a personalized diagnosis and treatment plan. If you are experiencing symptoms of IBS or insulin resistance, they can help you determine the best approach for managing your condition.

About Dr. Hampton’s Protecting Your NEST:

Protecting Your NEST is hosted by Dr. Tony Hampton a board certified Family Medicine and Obesity Medicine physician with a focus on helping listeners reverse the root cause of disease. The NEST and ROPE acronyms provide the foundational elements that represent the root cause of chronic disease if not mastered:
N: Nutrition (what and when you eat)
E: Exercise
S: Less stress/more sleep
T: How you Think/less Trauma
R: Relationships
O: Organism (avoiding the bad/adding the good)
P: Pollutants
E: Emotions/Life Experiences

Find Dr. Hampton’s podcast anywhere you get your podcasts. Many episodes are also available on Dr. Hampton’s YouTube channel as well.

References:

1. National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK): https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome  

1. International Foundation for Functional Gastrointestinal Disorders (IFFGD):

   https://iffgd.org/gi-disorders/lower-gi-disorders/irritable-bowel-syndrome/

2. American Diabetes Association: https://diabetes.org/

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Check out my latest Low FODMAP and Low Starch recipes

Celebrating Four Years of IBS Game Changer: Empowering People to Live Symptom-Free

I’m thrilled to be celebrating four years of helping people take control of their digestive health and improve their quality of life. Since launching IBS Game Changer, I’ve been on a mission to support individuals living with Irritable Bowel Syndrome (IBS) by providing expert coaching, delicious recipes, and essential tips for symptom management. What began as a passion for making a difference has grown into a thriving community where people can find the tools they need to feel empowered, navigate their condition with confidence, and enjoy food without fear.

Over the last four years, I’ve had the pleasure of guiding countless individuals through the complexities of IBS, offering easy-to-follow recipes, valuable advice on managing flare-ups, and a wealth of practical tools to ease the daily challenges that come with this condition. My approach goes beyond just symptom relief — I focus on helping people create sustainable lifestyle changes that lead to long-term comfort and freedom from the constraints of IBS.

To mark this milestone, I want to extend a heartfelt thank you to my clients, supporters, and followers. Whether you’ve been with me from the start or just discovered IBS Game Changer, your journey towards better health is what inspires me every day. As I look ahead, I’m excited to continue growing my offerings, expanding my recipe collection, and finding innovative ways to make IBS symptom management easier and more enjoyable.

I invite you to join me in celebrating this milestone by exploring my latest content, joining my recipe club, signing up for personalized coaching, or simply reaching out to share your own story. Here’s to four incredible years of progress, and to many more years of helping people live symptom-free, happy, and healthy lives!

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

My latest Deliciously Low FODMAP™ recipes, tips, and tools

Podcast: The Diabetes IBS Connection with Katherine Aitken Young and Sarah Aitken

One of the biggest challenges when struggling with gut issues is getting answers to your many questions about cause and treatment. With this in mind, we in the content creator space, work hard to bring you specific and actionable information to help answer your questions.

On this episode of Dr. Tony Hampton’s podcast, Protecting your NEST, my sister Sarah Aitken, an expert in Diabetes and Insulin Resistance, and I discuss the overlapping causes of, and treatments for, Irritable Bowel Syndrome and insulin resistance. While they are distinct disorders, there are several overlapping factors that contribute to both. Tune into this podcast to learn more.

Overlapping Factors

Certain dietary factors and lifestyle habits can contribute to both IBS and insulin resistance. These include:

• Processed foods: Consumption of highly processed and high-sugar foods can lead to inflammation and weight gain, both of which are linked to both IBS and insulin resistance.

• Inflammation: Both IBS and insulin resistance are associated with chronic inflammation. In IBS, inflammation can lead to heightened sensitivity in the gut, causing symptoms like abdominal pain, bloating, and changes in bowel habits. In insulin resistance, inflammation can impair the body's ability to effectively use insulin, leading to elevated blood sugar levels.

• Gut Microbiome: The gut microbiome, the community of bacteria living in the digestive tract, plays a crucial role in both conditions. Imbalances in the gut microbiome (dysbiosis) have been linked to both IBS and insulin resistance.

• Stress: Chronic stress can exacerbate both IBS and insulin resistance.    

• Genetics: Genetic factors may also play a role in both conditions, increasing susceptibility.

Treatment Considerations

While the exact causes of IBS and insulin resistance are complex and not fully understood, addressing the overlapping factors can be very helpful in managing both conditions. Treatment strategies often include:

• Dietary changes: Adopting a healthy, balanced diet that emphasizes whole foods, fiber, and lean protein can help improve gut health and insulin sensitivity.

• Lifestyle modifications: Regular exercise, stress management techniques (like meditation or yoga), and adequate sleep can support overall health and well-being.  

It's important to consult with a healthcare professional for a personalized diagnosis and treatment plan. If you are experiencing symptoms of IBS or insulin resistance, they can help you determine the best approach for managing your condition.

About Dr. Hampton’s Protecting Your NEST:

Protecting Your NEST is hosted by Dr. Tony Hampton a board certified Family Medicine and Obesity Medicine physician with a focus on helping listeners reverse the root cause of disease. The NEST and ROPE acronyms provide the foundational elements that represent the root cause of chronic disease if not mastered:
N: Nutrition (what and when you eat)
E: Exercise
S: Less stress/more sleep
T: How you Think/less Trauma
R: Relationships
O: Organism (avoiding the bad/adding the good)
P: Pollutants
E: Emotions/Life Experiences

Find Dr. Hampton’s podcast anywhere you get your podcasts. Many episodes are also available on Dr. Hampton’s YouTube channel as well.

References:

1. National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK): https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome  

1. International Foundation for Functional Gastrointestinal Disorders (IFFGD):

   https://iffgd.org/gi-disorders/lower-gi-disorders/irritable-bowel-syndrome/

2. American Diabetes Association: https://diabetes.org/

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Check out my latest Low FODMAP and Low Starch recipes

Good News About Avocado and FODMAPs

I don’t know about you, but I love avocados and I push the limits on how much I eat. I have noticed I can definitely tolerate more than the 1/8 avocado serving size recommended (previously) in the Monash app. Now I know the reason for that. The Monash FODMAP team (always dedicated to keeping the low FODMAP diet science current and accurate) recently re-tested avocados for FODMAP content and they made an interesting discovery. Avocados, a food analyzed over 15 years ago when the diet was initially developed, surprisingly are not high in sorbitol as previously thought. They are high in a unique sugar polyol called perseitol.

Perseitol, unique to avocados, behaves similarly to sorbitol in the gut. More study of this unique polyol and its potential to trigger IBS symptoms is needed so Monash refrained from reclassifying avocados as low FODMAP for the time being. They did, however, increase the low FODMAP serving size so you can now confidently eat 1/4 - 1/3 of an avocado (up to 2.1 ounces) and that is still considered low FODMAP.

This discovery highlights the complexity of food science and emphasizes the importance of ongoing research in FODMAPs and IBS management. I am thankful Monash University continues to prioritize this science for all of our benefit!

For those missing avocados, I recommend doing your own tolerance testing to see if you truly can increase your avocado intake without triggering symptoms. Don’t know how to do that? I’m always here to help.

Stay tuned for more updates as the Monash team continues to delve into FODMAP science! Read the full article, including all the science, on the Monash Low FODMAP blog.

Looking for Low FODMAP recipes that include avocado? Head on over to my recipe club and type the word “avocado” in the search box. Voila! All my recipes that include avocado. You’re welcome. :-)

More Deliciously Low FODMAP™ tips and tools

What’s Fiber Got to Do With It?

Fiber exists in multiple forms, each with distinct characteristics. For instance, some types of fiber readily dissolve in water, while others are easily broken down by gut microbes, and some remain relatively intact from entrance to exit!

The various characteristics of fiber determine how it works inside your body, what it does once it reaches your gut, and how well it’s tolerated when you have Irritable Bowel Syndrome (IBS). Experts like to divide fiber into two basic types: insoluble and soluble. Generally speaking, insoluble fiber doesn’t dissolve well in water, and soluble fiber does.

Why is fiber so important for people with IBS and which kind is best?

1. Regulating Bowel Movements: Fiber, especially soluble fiber, can help regulate bowel movements by adding bulk to stool, making it easier to pass. For those with IBS who experience constipation or diarrhea, fiber can help normalize stool consistency and frequency.

2. Relieving Constipation: Many people with IBS suffer from constipation, and fiber can help soften stool and promote regular bowel movements, making it easier to pass stool without straining.

3. Alleviating Diarrhea: While insoluble fiber can exacerbate diarrhea in some individuals with IBS, soluble fiber can help absorb excess water in the colon, which can help alleviate diarrhea and reduce urgency.

4. Supporting Gut Health: Fiber serves as a prebiotic, meaning it provides nourishment for beneficial bacteria in the gut. These bacteria help maintain a healthy gut microbiome, which is important for overall digestive health and may contribute to symptom relief in IBS.

5. Reducing Bloating and Gas: While some types of fiber can contribute to bloating and gas in individuals with IBS, soluble fiber is less likely to cause these symptoms. Additionally, fiber can help promote regular bowel movements, reducing the likelihood of bloating and discomfort associated with constipation.

6. Managing Weight: High-fiber foods tend to be more filling and can help you feel satisfied with smaller portions, which may aid in weight management. Maintaining a healthy weight is important for overall health and may help manage symptoms of IBS.

If you have IBS it's essential to be cautious about the types and amounts of fiber you consume, as some types of fiber can exacerbate symptoms.

Soluble Fiber Takes The Cake

Soluble fiber is gentle on the gut and helps regulate both diarrhea and constipation so it’s the type of fiber to look for when you have IBS.

Good sources of soluble fiber include:

• Oatmeal

• Barley

• Quinoa

• Flaxseeds

• Chia seeds

• Sunflower seeds

• Macadamia nuts

• Sweet potatoes (cooked and peeled)

• Tofu (always choose firm tofu which is low in FODMAPs—not Silken Tofu which is higher in FODMAPs)

• Coffee (YES! Coffee has fiber!) — I always recommend decaf coffee if you have IBS as caffeine is a gut stimulant and irritant

Low-FODMAP Fruits and Vegetables: There are many fruits and vegetables that are low in FODMAPs and are good sources of fiber. These include:

• Berries (such as strawberries, blueberries, raspberries)

• Oranges

• Grapes

• Pineapple

• Kiwi

• Broccoli

• Avocado (keeping in mind 1/8 of an avocado is the low FODMAP serving)

• Carrots

• Cucumbers

• Bell peppers

• Spinach

• Zucchini

Seeds and Nuts: Some seeds and nuts can be high in insoluble fiber, which may aggravate IBS symptoms. However, certain seeds and nuts are lower in insoluble fiber and can be well-tolerated, such as:

• Pumpkin seeds (pepitas)

• Sunflower seeds

• Almonds (in small quantities)

• Walnuts (in small quantities)

Gluten-Free Whole Grains: Some people with IBS find that reducing gluten in their diet can help alleviate symptoms. While not everyone with IBS needs to avoid gluten, incorporating gluten-free whole grains can be beneficial. Examples of gluten-free grains include:

• Brown rice (white rice is not considered a whole grain)

• Quinoa

• Buckwheat

• Millet

Fiber Supplements: If it's difficult to get enough fiber from food sources, you may consider adding a soluble fiber supplement to your daily routine. It's important to start with a small dose and gradually increase it to avoid triggering symptoms. Additionally, staying well-hydrated is crucial when increasing fiber intake to prevent constipation.

A couple of readily available soluble fiber supplements can be found on Amazon at the below links.

• Psyllium husk

• Acacia Senegal also known as gum arabic, acacia fiber, or acacia gum

You can also purchase fiber and all kinds of other supplements through the IBS Game Changer Dispensary directly with a 15% discount and free shipping on orders over $50.

If you follow my blog and use my recipes you’ll see I use Psyllium Husk as a stabilizer in some of my recipes such as my Amazing Seed Crackers. So, it’s not just a supplement!

It's essential to pay attention to your body's response to different foods and fibers and adjust your intake accordingly. It may be helpful to work with an IBS coach for personalized guidance and support while managing IBS symptoms. If that’s what you’re looking for, you know where to find me!

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

More Deliciously Low FODMAP™ tips and tools

Anxiety and IBS: 8 Things You Can Do to Get Them Both Under Control

Anxiety, the pervasive feeling of worry and unease, is a common human experience. When it becomes chronic, however, it can manifest as a mental condition with far-reaching effects. In this blog post, I’m addressing the intricate relationship between anxiety and Irritable Bowel Syndrome, exploring how they impact each other, and giving you some specific things you can do to get them both under control.

Understanding Anxiety

At its core, anxiety is the response to a perceived threat, often related to an uncertain future event. Chronic anxiety, a mental condition characterized by excessive apprehension, is marked by real or perceived threats, leading to avoidance behaviors and physical symptoms such as increased heart rate and muscle tension. Anxiety disorders, including generalized anxiety disorder, panic disorder, PTSD, and social anxiety disorder, affect a significant portion of the adult population in the United States and around the world.

The Link Between IBS and Anxiety

Research indicates a clear link between IBS and anxiety. Approximately 44% of individuals with IBS also experience an anxiety disorder, compared to only 8% of those without IBS. Recent studies suggest shared genetic pathways between IBS and certain mental health conditions, emphasizing the close connection between the gut and the brain.

The Gut-Brain Connection

The gut-brain connection, a bidirectional communication system between the gut and the brain, plays a crucial role in regulating digestive functions, mood, and stress responses. Altered communication in people with IBS may lead to abnormal sensory processing, unpredictable gut functions, and visceral (organ) hypersensitivity, causing you to feel pain and other symptoms.

Breaking the Anxiety-IBS Cycle

The anxiety-IBS connection often creates a challenging cycle that people find difficult to break, leading to feelings of frustration and hopelessness. Treatment for IBS should include dietary and lifestyle changes, in addition to psychological interventions to address both physical and psychological aspects, and only in a few cases, medication.

Targeting the Gut-Brain Connection

Addressing both anxiety and IBS involves a holistic approach. Mindfulness, mind-body exercises, meditation, gut-directed hypnotherapy, and gut-directed Cognitive Behavioral Therapy (CBT) can target the gut-brain connection. On the mental health side, working with specialized professionals like therapists or psychologists helps address anxiety, while collaborating with a nutritional health coach can help you develop strategies for a healthier gut.

8 Things You Can Do Right Away to Help

Tackling the overlap between anxiety and IBS requires effort and multiple different strategies. While the journey may take time, gaining control over both aspects is possible, allowing you to live more fully. If you're navigating IBS and anxiety together, know that support and effective interventions are available, giving you a path toward a more balanced and fulfilling life.

Here are some things you can do right away that may help both anxiety and IBS:

1. Meditation/guided visualization for relaxation and stress/anxiety reduction, consider using the Nerva App from Mindset Health which is gut-directed hypnotherapy that has been studied and shown to be extremely effective. 

2. If you drink caffeinated beverages, ween yourself off ASAP. Caffeine is a stimulant that in and of itself can cause anxiety. It’s also a gut-specific stimulant and those of us with IBS don’t need gut stimulation for the most part. I suggest switching to pure ginger tea which has excellent anti-inflammatory and antioxidant properties.  

3. If you drink any sort of carbonated beverage (especially sugary or caffeinated sodas), ween yourself off ASAP. Carbonated beverages can cause GI irritation, gas, and bloating, and potentially exacerbate IBS symptoms. Switch to plain water (hot or cold). 

4. If you drink alcohol, ween yourself off ASAP. Alcohol itself can cause anxiety (especially as a rebound after over-drinking) and it can irritate the GI tract, and change your gut motility (leading to diarrhea or constipation), it’s a diuretic that leads to dehydration (particularly bad if you suffer from constipation), it’s actually poison and your digestive system doesn’t need anything getting in the way of doing its good work.

5. Get some exercise even if it’s just around the house! If at all possible get outside in some sort of nature (even seeing just one tree!). If you can’t get out, then put some plants in your house so you can look at them while you walk around the house. This has been shown to reduce stress and anxiety almost as well as a walk in nature. If that’s impossible, even pictures of nature can be helpful! Just put them where you can look at them and do some visualization of being there in nature.  

6. Journal – keep track of everything that goes into your body (food, drink, supplements, pills, all of it.). And document your symptoms every day too. This will help you start to see patterns that trigger flare-ups which in turn may trigger anxiety. You can use a blank journal or something like this Gut Health Journal. (If you sign up for coaching with me, I will send you my own journal—but really anything will work!)

7. A Low FODMAP diet can be key to reducing flare-ups and the associated anxiety that comes with those flare-ups. The diet is used to calm your system down and then, through a series of tests you conduct yourself, to determine your personal FODMAP sensitivity profile so you can reintroduce as many of the foods that once triggered you as possible. Want more information about the Low FODMAP diet? Check out my Low FODMAP FAQ.

8. Get connected with a health coach for guidance and support. This can help you get to resolution much faster than trying to do it all alone. If you’d like to have coaching time with me, feel free to schedule an appointment right here.  We can do a 15-minute free intro and/or the full 8-week program so you can really make progress in getting your gut, your mind, and your life back on track.

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Selected sources:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5733421/

2. https://www.nature.com/articles/s41588-021-00950-8

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ Tips and Tools

What You Need to Know About Cheese and the Low FODMAP Diet

Cheese comes in all shapes, sizes, flavors, and ages. Good cheese can be an amazing flavor enhancer in all kinds of recipes from savory to sweet. It’s also delicious on its own. But cheese has lactose and I’m on a low FODMAP diet. Doesn’t that mean it’s off-limits for me??

No, it does not! Read on to learn why and to understand how to identify the best cheeses for you to enjoy.

According to Monash University, a dairy product qualifies as low FODMAP if its lactose content is 1 gram or less per serving. This can be determined by assessing the Total Carbs, which includes both Carbohydrates and Sugars, as indicated on the cheese label. This is great to know because it means, whether a cheese has undergone lab testing or not, you can gauge its FODMAP content by examining the nutrition label.

If the Total Carbs on the nutrition label amount to 1 gram or less per serving, you can reasonably conclude that the dairy product is low FODMAP per serving. This aligns with Monash University's guideline of a low FODMAP serving containing 1 gram or less of lactose.

Individuals with IBS are often advised to adopt a "lactose-free" approach, leading to the exclusion of milk and cheese from their diets. However, it's important to note that a low FODMAP diet is not synonymous with being entirely lactose-free. (While some people with IBS may also be sensitive to dairy itself, this is a different issue.)

Nevertheless, not all cheeses are created equal in terms of their compatibility with the low FODMAP diet. This article aims to serve as a helpful guide, navigating you through the intricacies so you can make informed choices that align with both your preferences and your gut health.

Can You Eat Cheese on a Low FODMAP Diet?

Navigating the FODMAP content of cheese can be a bit intricate, but fear not – by the end of this article, you'll have a clear understanding of what you need to consider when selecting your cheese, whether it's undergone lab testing or not.

Numerous cheeses have been tested for their FODMAP content, and you can easily access this information through the Monash App on your phone. To make things even more straightforward, here's a list of cheeses that have been tested and confirmed to be low FODMAP in a serving size of 1.4 ounces (40 grams):

• Brie

• Cheddar

• Feta

• Goat cheese (such as Montrachet)

• Havarti

• Monterey Jack

• Mozzarella

• Swiss

What About Cheese That Hasn’t Been Tested?

Now, let's address the cheeses that haven't undergone lab testing, which includes some of my favorites, such as blue cheese, Gruyere, Jarlsberg, Parmesan, Fontina, and Provolone just to name a few. You are probably wondering if these cheeses are on the Low FODMAP menu.

The answer is: YES!

You absolutely can include these cheeses in your diet. As always, the key is to be a vigilant label reader and remember you’re looking for total carbohydrates and relative serving size.

It's worth noting that when you purchase cheese from a specialty cheese store, the cheese is typically cut to order and won't carry the nutrition label. What you learn from reading labeled cheese can be applied to these cut-to-order cheeses as well. Just keep serving sizes and weights in mind.

Decoding FODMAPs In Cheese

When it comes to cheese and FODMAPs, the primary concern is lactose. Learn more about Lactose and its effect on those of us with IBS in this excellent article written by my brilliant sister, Sarah Aitken, RN, MS, WHNP/FNP, MHP, NBC-HWC.

Here's the key to figuring out the serving size of untested cheese yourself: if the Total Carbohydrates and/or Total Sugars on the nutrition label amount to 1 gram or less per serving, you can confidently consider that the cheese is low FODMAP per serving. This aligns with Monash University's threshold for a low FODMAP serving regarding lactose, which is 1 gram per serving. So, by keeping an eye on these numbers, you can make informed choices about the FODMAP content in your cheese, ensuring a gut-friendly indulgence.

Read Those Cheese Labels!

Let's take a look at the label of traditional Danish blue cheese. Notice that the Total Carbohydrate per serving is listed as zero. Sometimes this may also be listed as < 1 (less than one). Zero does not mean there are zero carbs at any serving size but it DOES mean there is less than 1 gram of carbs per serving (which is 1 ounce in the case of most cheeses). This indicates that you can enjoy this particular blue cheese, adhering to the recommended serving size, even during the strict elimination phase of a Low FODMAP diet. And you may find, over time, you can tolerate larger serving sizes of cheese if you are not significantly triggered by lactose. (Need help figuring this out? Check out my Game Changer Program right here!)

In every case, when the Carbohydrates and Sugars—collectively referred to as Total Carbs—are under 1 gram per serving, they align with the low FODMAP designation established by Monash University, the gold standard for the FODMAP content of food.

If you come across blue cheese, Gruyere, or any other cheese in a recipe, a simple calculation of serving sizes will reveal whether the recipe falls within the low FODMAP category, specifically concerning the cheese. Whether you're referencing the nutrition label at home or doing this on the spot while shopping, a quick math check ensures you stay in tune with your FODMAP-friendly choices.

How Dairy Becomes Low FODMAP

Some dairy products are treated to reduce their lactose content, making them suitable for individuals with lactose intolerance or those following a low FODMAP diet. These products are labeled “lactose-free” even though most of them do contain lactose but they have been augmented with enzymes to break the lactose down as you eat it. Processes such as fermentation, aging, and specific enzyme treatments can also break down lactose before it even gets to your mouth.

As cheese ages, bacteria and enzymes used in the fermentation process actually consume some of the lactose in the cheese to fuel the fermentation. This results in lower levels of lactose in the final product. So, in general, the longer a cheese is aged, the lower the lactose in the cheese. Both soft and hard cheeses undergo distinct changes as they age and they share the commonality of containing low FODMAP amounts. Examples of aged cheeses include cheddar, Gruyere, Brie, Swiss, Parmesan, and so many more.

So, eat and enjoy every bite because you can!

Navigating Life with Irritable Bowel Syndrome: A Guide to Empowerment

Living with Irritable Bowel Syndrome (IBS) can be a daily challenge, but it doesn't have to define your life. By approaching it from multiple directions and adopting a proactive and holistic approach, you can empower yourself to lead a fulfilling and balanced life. In this blog post, I’m sharing some practical tips and strategies to help you navigate the complexities of IBS and discover a sense of well-being.

Understand Your Triggers: The first step towards managing IBS is identifying your triggers. A great way to do this is to keep a daily diary to track your diet, hydration, exercise, stress, along with any symptoms you might be experiencing. This will help you pinpoint specific foods or stressors that may exacerbate your symptoms. Knowledge is power, and understanding your triggers is key to making informed choices.

Consult with Healthcare Professionals: Confirming your symptoms are related to IBS, vs something else, is a very important step. Once you’ve identified your most common triggers it’s always a good idea to consult with a gastroenterologist or your primary healthcare provider to discuss your symptoms, rule out other possible causes, and develop a personalized treatment plan.

Try a Low FODMAP Diet: Consider experimenting with a Low FODMAP diet, which restricts certain fermentable carbohydrates known to trigger IBS symptoms. It’s important, when trying any new diet, to keep your diary going by documenting your intake and your symptoms. It’s also important to ensure you're maintaining a balanced and nutritious diet. Lots of people identify a few things they can tolerate and they stick to just those things. This is not a good long-term strategy for managing IBS as you need great variety to ensure good health.

Prioritize Stress Management: Stress is a common trigger for IBS symptoms. Incorporate stress-reducing activities into your daily routine, such as mindfulness meditation, yoga, or deep breathing exercises. Establishing a consistent self-care routine can help you manage your stress levels and promote an overall sense of well-being, which in turn can diminish your IBS symptoms.

Stay Hydrated: Getting adequate hydration is crucial for digestive health. Ensure you're drinking enough water throughout the day (every day), as it helps maintain bowel regularity and supports overall digestive function. Build habits that help you maintain your hydration such as using a water bottle, or filling a glass in the kitchen that you drink every time you pass through.

Regular Exercise: Engage in regular physical activity, tailored to your comfort level. Exercise has been shown to alleviate IBS symptoms by promoting healthy digestion and reducing stress. Choose activities that you enjoy, whether it's walking, swimming, riding your bike, or doing some other form of gentle exercise. The most important thing, when choosing an exercise, is that you choose something you enjoy doing so you will do it regularly.

Build a Support System: Living with IBS can be emotionally challenging. Establish a support system of understanding friends and family, and consider joining an online community, such as my IBS Game Changer Community, where you can share experiences and get low FODMAP recipes and tips. Connecting with others who understand what you're going through can provide comfort and valuable insights.

Living with Irritable Bowel Syndrome is a journey, and it's essential to approach it with patience and self-compassion. By understanding your triggers, adopting a balanced lifestyle, and seeking support when needed, you can reclaim control over your life and thrive despite the challenges of IBS. Remember, you're not alone, and with the right strategies, living well with IBS is entirely within reach.

Need help on your journey?

More Deliciously Low FODMAP™ Tips and Tools

A Few IBS Game-Changing Tips for a Happy Holiday

As we all enjoy the holiday season, I want to extend warm wishes and a virtual hug to this incredible community of warriors who navigate the world of IBS with resilience and strength. Amidst the festive cheer, I understand the unique challenges the holidays can pose for those managing IBS symptoms. But fear not, I'm here to spread some joy and offer a few game-changing tips to make your holidays as enjoyable and stress-free as possible.

1. Mindful Munching: 'Tis the season of treats, and while indulging is part of the joy, I encourage mindful munching. Consider low FODMAP alternatives to your favorite holiday snacks, and savor each bite consciously.

2. Festive Flavors, Low FODMAP Style: Transform your holiday feast into a symphony of flavors that won't trigger discomfort. Explore some of my creative recipes that embrace the festive spirit while staying true to your low FODMAP lifestyle. Think roasted meats, flavorful herbs, and festive spices!

3. Sip Smart: Stay hydrated with gentle, soothing beverages. Opt for low FODMAP choices like peppermint tea or infused water with seasonal fruits (keeping an eye on FODMAP content, of course!).

4. Self-Care Amidst the Celebrations: Remember to prioritize self-care. Take breaks when needed, practice deep breathing, and find a quiet space to recharge. Your well-being is the best gift you can give yourself.

5. Connect and Share: The IBS journey can be challenging, but you're not alone. Reach out to this amazing community for support, tips, and shared experiences.

As we navigate the holiday festivities, let's celebrate the victories, big and small, that make us true IBS game changers. From me to you, may your holidays be filled with joy, delicious low FODMAP delights, and the warmth of connection.

Wishing you all a happy and healthy holiday season!

Warmly,

Katherine

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