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.

Taking Back Control: Your IBS Journey Starts Here (Part 3 of My Tips Series)

If you’re reading this, chances are you know the struggle. The unpredictable flare-ups. The canceled plans. The constant worry about where the nearest bathroom is. Living with IBS can feel like you’re trapped in a cycle you didn’t ask for and can’t escape.

But here’s what I’ve learned after years of working with IBS patients and navigating this condition myself: you have more control than you think.

This is the third post in my new series, where I’ll share practical, science-backed strategies that have helped thousands of people reclaim their lives from IBS. No miracle cures or one-size-fits-all solutions—just real tools that work.

The Eating Position Reset

Most of us eat hunched over a desk, scrolling through our phones, or slouched on the couch. But your physical position while eating directly affects digestion.

When you're hunched forward, you compress your digestive organs. This can slow gastric emptying, increase bloating, and worsen reflux. For people with IBS, this mechanical pressure can be the difference between a comfortable meal and hours of discomfort.

The game changer: Sit upright with your feet flat on the floor. Keep your shoulders back. And here's the kicker—stay seated for at least 10 minutes after you finish eating. No jumping up to wash dishes or rushing back to work.

The practical tip: Think of it as meditation time. Those 10 minutes of sitting upright after meals give your stomach time to start processing food in an optimal position. Read something enjoyable, chat with family, or just sit. Your gut will thank you.

Taking Back Control: Your IBS Journey Starts Here (Part 2 of My Tips Series)

If you’re reading this, chances are you know the struggle. The unpredictable flare-ups. The canceled plans. The constant worry about where the nearest bathroom is. Living with IBS can feel like you’re trapped in a cycle you didn’t ask for and can’t escape.

But here’s what I’ve learned after years of working with IBS patients and navigating this condition myself: you have more control than you think.

This is the second post in my new series, where I’ll share practical, science-backed strategies that have helped thousands of people reclaim their lives from IBS. No miracle cures or one-size-fits-all solutions—just real tools that work.

The 30-Minute Rule

This one sounds almost too simple, but it's powerful: Don't eat within 30 minutes of a stressful event or situation.

Your gut and your brain are in constant communication via the gut-brain axis. When you're stressed, your digestive system literally changes how it functions. Eating while your stress response is activated is like trying to have a calm conversation in the middle of a fire alarm.

Had a tense meeting? Wait 30 minutes before lunch. Just finished a difficult phone call? Hold off on that snack. Give your nervous system time to shift out of fight-or-flight mode. And while you’re waiting, take some long, deep breaths and go for a short walk outside.

The practical tip: Set a timer on your phone. Use those 30 minutes to do some deep breathing, take a short walk, or listen to music. You're not just delaying a meal—you're changing the entire environment in which your gut has to work.

Taking Back Control: Your IBS Journey Starts Here (Part 1 of My Tips Series)

If you’re reading this, chances are you know the struggle. The unpredictable flare-ups. The canceled plans. The constant worry about where the nearest bathroom is. Living with IBS can feel like you’re trapped in a cycle you didn’t ask for and can’t escape.

But here’s what I’ve learned after years of working with IBS patients and navigating this condition myself: you have more control than you think.

This is the first post in my new series, where I’ll share practical, science-backed strategies that have helped thousands of people reclaim their lives from IBS. No miracle cures or one-size-fits-all solutions—just real tools that work.

Today’s Game Changers: Three Simple Strategies to Start With

1. The Food Symptom Diary (But Make It Actually Useful)

I know, I know—you’ve probably been told to keep a food diary before. But most people do it wrong, and then they give up because it feels pointless.

Here’s the game-changing approach: Don’t just write down what you ate. Track these five things:

• What you ate (be specific—brands matter!)

• When you ate (exact times)

• Your stress level (1-10 scale)

• Your symptoms (what, when, and severity)

• Your sleep quality from the night before

Why? Because IBS isn’t just about food. It’s about the whole picture. That “trigger food” might only be a problem when you’re stressed or sleep-deprived. This detailed tracking reveals patterns you’d never see otherwise.

The practical tip: Use your phone’s notes app or grab a small notebook. Do this consistently for just two weeks. That’s it. Two weeks of data can reveal game-changing insights.

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 Host a Fantastic Low FODMAP Cookie Swap + My Collection of Cookie Recipes

Let's be honest - when you're managing IBS, the idea of a traditional cookie swap can feel more stressful than festive. Will there be anything you can actually eat? Will you have to awkwardly explain FODMAPs to everyone? Will you end up going home with a box of beautiful cookies that will make you sick?

But here's the thing: you absolutely deserve to participate in all the joyful holiday traditions, including cookie swaps. With a little planning and the right approach, you can host (or attend) a cookie swap that's inclusive, delicious, and doesn't leave anyone feeling left out or unwell.

Become a Patron!

The Ground Rules for a Low FODMAP Cookie Swap

Make it inclusive from the start. When you send out invitations, let people know this is a low FODMAP cookie swap and briefly explain what that means. You don't need to get into personal health details - just frame it as "We're keeping it gut-friendly this year!" Most people appreciate knowing there are dietary considerations, and it actually takes the pressure off anyone else who has restrictions.

Set clear guidelines. Ask participants to:

• Avoid wheat flour, honey, high fructose corn syrup, and ingredients like inulin or chicory root

• Skip dried fruits, apple-based ingredients, and pistachios

• Use lactose-free dairy products or dairy alternatives

• Provide a complete ingredient list with their cookies

• Make at least 2-3 dozen cookies (enough for everyone to sample and take home)

Share recipes in advance. Create a shared document where everyone can post their recipe before the party. This way, people can review ingredients, ask questions, and ensure everything is truly low FODMAP. It also helps avoid duplicates and builds excitement.

Perfect Low FODMAP Cookie Recipes for Your Swap

Here are some of my favorite IBS Game Changer cookie recipes that are perfect for a cookie swap:

Classic Favorites:

• Brown Butter Salted Chocolate Chip Cookies - Better than classic chocolate chip cookies.

• Refrigerator Shortbread - So easy—and so good! Dip ‘em in chocolate and sprinkles for that festive touch.

• Cranberry Almond Biscotti - A holiday twist on the classic dunker.

Classics with a Twist:

• Chocolate Dipped Peanut Butter Rice Crispie Treats - Everyone loves a Rice Crispie treat. Add peanut butter, dip it in chocolate, and you’ve got a winner!

• Chocolate Oatmeal Cookies - Who doesn’t love an oatmeal cookie? And sandwich it with chocolate for the win.

Fun & Festive:

• Peppermint Bark Shortbread - Putting those holiday candy canes to good use!

• Santa’s Favorite Chewy Ginger Cookies - They’re Santa’s favorite. Need I say more?

No-Bake Options:

• Preacher Cookies - For those who want to participate without turning on the oven.

• Chocolate Hazelnut Cranberry Clusters - Not exactly a “cookie” but a great item for a cookie swap.

Find all my low FODMAP cookie recipes right here!

How to Actually Host the Swap

Setting up your space: Create a beautiful display area where everyone can arrange their cookies. Use tiered stands, cake plates, or even wooden boards to create different levels. Label each batch with the cookie name, baker's name, and a copy of the ingredient list. This isn't just helpful for dietary concerns - it also makes everything feel special and organized.

The exchange system: Give everyone a decorative box or container when they arrive (you can find affordable ones at craft stores, or ask guests to bring their own). Let people circulate and choose cookies throughout the party rather than doing a formal "everyone goes at once" swap. This keeps things relaxed and allows for chatting and tasting.

Make it an event, not just an exchange:

• Serve low FODMAP hot chocolate, coffee, or festive mocktails

• Play holiday music

• Have a "best presentation" or "most creative flavor" vote

• Set up a photo backdrop for people to show off their cookie haul

• Consider a white elephant gift exchange or ornament swap as an additional activity

The tasting station: Set up a separate area with small plates where people can sample cookies during the party. Not every cookie needs to be taken home - sometimes people just want to try a bite! This also helps if someone made a smaller batch or if a recipe didn't turn out perfectly.

Managing the Mix (When Not Everyone is Low FODMAP)

If you're hosting a mixed group where some people don't have dietary restrictions, you have options:

Option 1: Fully Low FODMAP - Request that all cookies be low FODMAP. Frame it as an opportunity to try something new and expand everyone's baking repertoire.

Option 2: Separate Stations - Have a clearly marked low FODMAP section and a separate "traditional" section. This works, but be prepared for potential cross-contamination and the emotional challenge of watching people enjoy things you can't have.

My honest take: I prefer Option 1. When you're hosting, you get to set the theme. People are surprisingly open to trying new baking challenges, and it ensures nobody feels left out. Plus, most low FODMAP cookies taste so good that guests won't even realize they're "restricted."

What to Do When You're a Guest at a Traditional Cookie Swap

If you're invited to a cookie swap that isn't low FODMAP friendly:

Communicate early: Let the host know about your dietary needs and offer to bring low FODMAP options. Ask if you can include a card with your cookies explaining they're gut-friendly, in case others have similar needs.

Bring extras: Make enough low FODMAP cookies that you can trade exclusively for your own and have plenty to take home. You're essentially creating your own sub-swap.

Don't feel obligated to participate: If the event won't accommodate you and you'll end up with cookies you can't eat, it's okay to politely decline. Suggest an alternative like meeting for coffee or doing a cookie baking session together instead.

The Day-After Strategy

Storage tips: Most cookies freeze beautifully. Portion them into small bags or containers so you can pull out a few at a time rather than being tempted to eat the entire haul in one sitting (we've all been there).

Sharing the love: If you end up with more cookies than you can reasonably eat, share them with coworkers, neighbors, or bring them to your next gathering. Low FODMAP cookies are still delicious cookies, and everyone appreciates a homemade treat.

Recipe exchange: Follow up with participants by sharing a digital recipe collection. This extends the cookie swap beyond one event and gives everyone new recipes to add to their rotation.

The Real Gift

The best part of hosting a low FODMAP cookie swap isn't just the delicious cookies (though that's definitely a perk). It's creating a space where everyone can participate fully in a beloved holiday tradition without worry or exclusion. It's showing people that dietary restrictions don't mean missing out on joy and connection. And it's building a community of people who get it - who understand that food can be both celebratory and supportive of our health.

So go ahead and send those invitations. Your cookie swap is going to be amazing, inclusive, and absolutely delicious. And who knows? You might just start a new tradition that others want to replicate.

Ready to start planning? Browse my complete collection of low FODMAP cookie recipes and get baking!

Have you hosted or attended a low FODMAP cookie swap? Share your tips and favorite recipes in the comments below!

Five Years of IBS Game Changer: A Journey of Hope, Healing, and Community

I can hardly believe it's been five years since I launched IBS Game Changer. What started as my personal mission to help others navigate the confusing, frustrating world of IBS has grown into something far more meaningful than I ever imagined - a thriving community of people who refuse to let digestive issues control their lives.

Where It All Began

Five years ago, I was tired of watching people struggle with the same challenges I had faced: conflicting dietary advice, recipes loaded with trigger ingredients, and the overwhelming feeling that eating anything enjoyable meant risking days of discomfort. I knew there had to be a better way - one that didn't require giving up flavor, convenience, or the joy of sharing meals with loved ones.

So I created IBS Game Changer from a simple belief: you shouldn't have to choose between feeling good and eating well.

What I've Built With You

Looking back at these five years, I'm incredibly proud of what we've accomplished together:

Hundreds of low FODMAP recipes that actually taste amazing - from comfort food classics I've reimagined to creative new dishes that prove restriction doesn't mean deprivation.

Thousands of you finding relief, reclaiming your social lives, and rediscovering the pleasure of eating without fear.

A supportive space where your questions are welcomed, your struggles are understood, and your victories (big and small) are celebrated.

Real solutions for real life - meal prep guides, dining out strategies, and practical tips that work in the chaos of everyday living.

The Moments That Keep Me Going

The numbers are wonderful, but what really fuels my passion are your stories. Your messages about finally being able to travel without anxiety. Your photos of successful dinner parties where everyone enjoyed the same meal. Your tearful thank-yous from parents who can now cook confidently for their kids. The relief in your voices when you realize you're not alone in this journey.

Every single one of these moments reminds me why I do this work.

What's Changed (And What Hasn't)

The low FODMAP landscape has evolved dramatically over these five years. When I started, finding certified low FODMAP products meant ordering online and hoping for the best. Now, major grocery stores carry dozens of options. Restaurant awareness has improved. The research has expanded.

But some things haven't changed in how I approach this work - and they shouldn't. I'm still committed to creating recipes that are actually delicious, not just "good for a restrictive diet." I still believe in empowering you with knowledge rather than overwhelming you with rules. And I'm still here, creating content that makes your life easier, not more complicated.

Thank You From The Bottom of My Heart

To everyone who has cooked my recipes, shared their feedback, asked thoughtful questions, and trusted me to be part of their healing journey - thank you. You've made these five years possible, meaningful, and incredibly rewarding.

To those who are just discovering IBS Game Changer - welcome. You're joining a community that gets it, supports you, and believes that you deserve to feel good AND eat well.

Looking Forward

I'm more excited than ever about what's ahead. I've got new recipes in development, fresh content ideas brewing, and plans to make IBS Game Changer even more helpful and accessible. But most importantly, I'm recommitting to my founding mission: helping you live freely, eat joyfully, and thrive despite IBS.

Here's to five years behind us and many more ahead - filled with delicious food, supportive community, and the freedom to live life on your terms.

Thank you for being part of this incredible journey with me.

Why Gut Health Isn’t Just About Plants—Salt Plays a Big Role Too

You’ve heard me talk about it a lot: a broad diversity of plant-based foods is one of the best ways to support your gut microbiome. And, a healthy gut microbiome is one of the best ways to support an expanded diet while preventing IBS flare-ups. With the release of Hack Your Health: The Secrets of Your Gut on Netflix, the spotlight on plant variety and microbiome health has never been brighter. And, more people are learning just how important it is to feed your microbiome the right way.

One of the best ways to do this is by eating a wide variety of plant foods. Research shows that consuming at least 30 different types of plants per week—think vegetables, fruits, grains, nuts, seeds, herbs, and even plant-based oils (olive oil being the best choice!) —can significantly boost the diversity of beneficial gut bacteria [1].

But plant variety is only part of the picture. There’s another factor that doesn’t get as much attention but plays a big role in microbiome health: your sodium intake.

Salt is just one tool in the seasoning tool box!

Too Much Salt? Your Gut Microbiome Notices

Sodium is a necessary mineral for your body—it helps regulate fluid balance, nerve function, and muscle contractions. But when you eat too much of it, sodium can negatively affect the gut microbiome.

A study published in Nature found that high-sodium diets reduced populations of beneficial Lactobacillus bacteria in both humans and mice [2]. These bacteria help regulate inflammation and support immune health. When their numbers drop, the gut environment becomes less balanced and more prone to dysfunction.

In the same study, participants who reduced their sodium intake saw improvements in microbial diversity and a reduction in blood pressure, highlighting the connection between diet, microbiome health, and cardiovascular outcomes.

Additional research has shown that excess salt may weaken the gut barrier, leading to inflammation and changes in microbial composition that are linked to metabolic and immune system disturbances [3].

The Benefits of Cutting Back

The encouraging news is that reducing sodium intake can promote a healthier gut environment. When sodium levels drop, beneficial bacteria can rebound, and inflammation may decrease. These changes can lead to better digestion, improved immune function, and more stable blood pressure [3,4].

So, How Much Is Too Much?

According to the American Heart Association, adults should aim for less than 2,300 mg of sodium per day, with an ideal target of 1,500 mg, especially for those with high blood pressure or salt sensitivity [5].

Yet, most people consume closer to 3,400 mg daily, often without realizing it. Sodium sneaks into common foods like bread, snacks, sauces, condiments, and processed meats—even if they don’t taste particularly salty [6].

Tips to Reduce Sodium (Without Triggering IBS):

• Cook from scratch when possible using low-FODMAP, whole ingredients.

• Use fresh herbs like basil, chives, rosemary, thyme, oregano, parsley, dill, etc., to add flavor

• Use Diamond Crystal Kosher salt in place of table salt or sea salt (known for its unique crystal structure and lower sodium content per volume)

• Boost flavor with infused oils, lemon juice, vinegars, and spices like paprika, turmeric, cumin, cayenne, and more

• Don’t skimp on healthy fats (olive oil, avocado, etc.) in your cooking, as fat carries flavor

• Choose unsalted or low-sodium versions of packaged foods (for example, Pomi strained tomatoes include ONLY tomatoes)

• Be mindful of portion sizes when eating out or choosing packaged snacks

Managing IBS means paying close attention to how your body responds to what you eat. While reducing sodium might not be the first thing that comes to mind, it could be a simple, effective step toward balancing your gut microbiome and supporting your overall health.

Sources:

1. McDonald, D. et al. (2018). “American Gut: an Open Platform for Citizen Science Microbiome Research.” mSystems. https://doi.org/10.1128/mSystems.00031-18

2. Wilck, N. et al. (2017). Nature. "Salt-responsive gut commensal modulates TH17 axis and disease." https://doi.org/10.1038/nature24628

3. Ferguson, J.F. et al. (2021). Cell Metabolism. "Dietary Salt Disrupts the Microbiota, Impairs Gut Barrier Function, and Promotes Inflammation." https://doi.org/10.1016/j.cmet.2021.05.003

4. Farquhar, W.B. et al. (2015). Journal of the American College of Cardiology. "Dietary sodium and health: more than just blood pressure." https://doi.org/10.1016/j.jacc.2015.02.038

5. American Heart Association. “Sodium: How to Tame Your Salt Habit Now.” https://www.heart.org

6. Centers for Disease Control and Prevention (CDC). “Sodium and Food Sources.” https://www.cdc.gov/salt

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!

A new green just in time for Saint Patrick’s Day: Sweet Garleek!

Have you spotted this new green in your market or produce stand yet? Garleek is a vegetable that's a cross between garlic and leeks, and the low-FODMAP greens add a wonderful flavor to just about everything you might put garlic or onion in! Garleek has the sweetness of leeks and the savory notes of garlic. As with other garlic/onion family vegetables, it’s recommended only to eat the green part, leaving the FODMAP-containing white part out. You can eat the greens raw in salads and as garnish, grilled, roasted, sautéed, or baked into your favorite savory dishes.

Developed by Allium breeder Hans Bongers, Sweet Garleek has a buttery texture, concentrated flavor, grows from spring to fall, and is harvested at a diameter of about ½-inch. When you find it in the store, it will look like oversized green onions or undersized leeks!

Preparation 

• You can use sweet garleek in vinaigrettes, sautéed, grilled, or roasted

• To sauté, cut off the white base and slice the green stalks in half lengthwise

• Rinse well under cold water

• Chop the greens into 1/8-inch pieces

• Heat a large sauté pan over medium-high heat

• Add olive oil and your sliced Garleek greens

• Sauté until tender

Storage 

• Roll the stalks in a dry paper towel

• Put the stalks in a plastic bag or storage container

• Store in the vegetable drawer of the refrigerator

• Wash thoroughly before use

  Watch for new recipes using delicious Garleek!

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

The Low-FODMAP Food Detective: Testing New Foods on Yourself

Living with IBS can feel like a constant culinary guessing game. Are those onions okay? Will that garlic send me into a flare-up? The low-FODMAP diet can be a lifesaver, but navigating it can be tricky.

If you want to try a food that has not yet been tested and added to one of the low-FODMAP apps, one of the most important tools in your low-FODMAP arsenal is self-testing. This involves carefully introducing new foods into your diet to identify your personal triggers. Recently I was in the produce section of my local grocery store and I simply could not leave without the beautiful green Romanesco! I checked and it was not in the Monash app, so, I decided to test it on myself. Read on to understand just how to do that!

Before you are ready to test any new food, you have to make sure your system is in a calm state (i.e., not in a flare-up). That means eating low-FODMAP foods that don’t trigger a reaction for you until you are symptom-free for a few days. That’s when you can start to introduce a new food and get relevant data related to that new food.

Once your gut is in a calm state, here's how to test a new food using your own body as the testing environment:

1. Choose one food at a time. Start with a small serving (e.g., 1/4 cup of new vegetable).

2. Isolate the food. Avoid other potential triggers during the test period.

3. Monitor your symptoms. Pay close attention to your digestion for the next 24-48 hours.

4. Record your results. Keep a food diary to track what you ate and how you felt.

Testing a Cruciferous Vegetable: Romanesco

Let's take Romanesco as a specific example. This vibrant green vegetable is a member of the cruciferous family, which can be high in FODMAPs and a trigger for some people.

• Start with a small portion: Begin with a quarter cup of chopped Romanesco.

• Prepare it simply: Steam or roast it lightly with minimal seasonings. Or put it in a salad with other ingredients you know you tolerate well (this is what I did).

• Observe your symptoms: Watch for bloating, gas, diarrhea, or constipation.

Important Notes:

• Be patient: It may take a couple of days to notice any reactions.

• Don't give up! Finding your triggers takes time and experimentation.

• If you don’t notice any symptoms: Try the whole process again with a larger amount (1/3 cup vs. 1/4 cup for example).

By diligently testing new foods, you can gain valuable insights into your own digestive system and build the depth of your personalized low-FODMAP plan. We are all different!

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

Deliciously Low FODMAP™ recipes

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

Top 10 (ish) IBS Friendly Pantry Basics

In the realm of managing IBS, maintaining a pantry and fridge stocked with the right staples can make all the difference in maintaining digestive comfort and overall well-being. From flavor-infused olive oils, to low FODMAP seasonings, fresh herbs, and lactose-free dairy, the choices we make in our daily diet play a crucial role in managing symptoms and promoting gut health. In this post, I’m sharing many of the essential pantry staples I use in my recipes all the time because they are IBS-friendly, offer not only delicious flavor but also gentle support for sensitive stomachs, and ensure you can create delicious meals without triggering discomfort.

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Garlic Alternatives

Garlic Infused extra virgin olive oil - this is #1 because it’s so versatile and adds that garlic flavor without adding the FODMAPs in garlic. You can also use Smoke n Sanity Essence of Garlic Salt (get 15% off with code IBSGC15) or Gourmend Garlic Scape Powder and Gourmend Garlic Chive Powder (get 15% off with code IBSGC15). All are low FODMAP and full of garlic flavor!

Onion/Shallot Alternatives

Use the greens! The greens have lots of flavor and are considered low FODMAP so embrace the greens and swap them liberally into your recipes. I use green onion greens (AKA scallions), chives, leek greens, and spring onion greens in abundance in my cooking in place of the usual white part of the onion family. Don’t have any greens on hand? Or want even more onion flavor? Low FODMAP seasonings are a great way to get that too. One of my favorites is Smoke n Sanity essence of onion salt (get 15% off with code IBSGC15).

Gluten-free Flour and Panko

Gluten-free one-for-one flour is great to have on hand. Bob’s Red Mill makes a good one and there are many others, such as Cup4Cup Flour, that are also good. Gluten-free panko crumbs are also great to have on hand. You can use them to make a crispy coating on chicken, fish, eggplant, etc. Want panko that’s low in carbs? Consider trying Pork Panko. It adds some umami salty flavor in addition to crispness.

Fresh Herbs and Mushrooms

Thyme, rosemary, sage, basil, parsley, cilantro, etc. I already mentioned using the greens of all the onion family, but don’t stop there! Adding fresh or dried herbs to your recipes is a great way to add flavor and give your gut biome a little more variety to thrive on! Herbs are super easy to grow in a pot on your porch or in your garden if you have one. They are also readily available at the grocery store or Farmer’s Market. Oyster mushrooms - These are the most IBS-friendly mushrooms that have been tested by Monash University. A whole cup of oyster mushrooms is considered low FODMAP so they are a great addition to your recipes for flavor, texture, and plant content — only if you like mushrooms of course!

Lactose-Free Dairy

Most people with IBS tolerate dairy quite well even though they might think they don’t! It’s worth doing some testing of your own system, keeping in mind, that it’s the lactose that causes the reaction so it’s best to stick with dairy products that are naturally low in lactose or that have had the lactose neutralized by the addition of the enzyme Lactase. A good rule of thumb for dairy products is this: The longer it has been aged (in the case of cheese) the lower the lactose. And, the higher the fat the lower the lactose. So, good cheeses to try are aged Parmesan, Cheddar, Swiss, Gouda, Gruyere, and Brie, among others. And when adding dairy to any recipe, I recommend using the full fat option for the lowest lactose and best flavor and shelf-life. You can now get lactose-free milk, cottage cheese, cream cheese, sour cream, and even butter. You won’t notice the difference in taste and mouthfeel but these lactose-free dairy products help you digest the lactose in your stomach before it hits your gut so it helps keep your gut gas free! If you can’t find lactose-free dairy, you can leverage Lactaid or other “dairy pills” that contain Lactase. This is the enzyme that’s added to “lactose-free” dairy to make it tolerable for you to eat.

Chicken Broth

So many recipes use chicken broth as a way to add flavor and protein without adding FODMAPs. And, unless you make it yourself, sometimes it’s hard to find low FODMAP options. So, here are a couple I rely on myself! Whole Foods Organic 365 Chicken Broth (NOT the low sodium variety) does not use FODMAP ingredients and is quite affordable and delicious. Gourmend Foods Organic Low FODMAP Chicken Broth is another great alternative (get 15% off with code IBSGC15).

Extra-Flavorful Cheese

Many kinds of cheese are naturally low in lactose and some of them are extra high in flavor so they make a great addition, in small quantities, to many recipes. Try extra sharp cheddar cheese, smoked cheddar cheese, gruyere, brie, Parmesan, or gorgonzola when you want to add a big flavor boost in a small quantity. Why use mozzarella when you can jazz up your pizza with extra sharp cheddar!? Freshly grated parmesan cheese (the kind you grate yourself) is the BEST in terms of flavor and low lactose content, and a little goes a long way.

IBS Friendly Carbs

Don’t fear the carbs! Lots of us want some carbs in our diet and if you keep the “good” carbs on hand you’ll have less of a craving for the not-so-good carbs. Potatoes of all varieties and interesting rice (jasmine rice, wild rice, wild rice blends), Quinoa, and quinoa pasta are all great low FODMAP carbs. Potatoes are a gluten-free starchy carb and incredibly versatile. There are many varieties out there so don’t be afraid to experiment! (Note: Sweet potatoes have a low FODMAP serving size of 1/4 cup so go easy on the sweets!) I love to keep roasted potatoes in the fridge so I can throw them into a scramble or hash at a moment’s notice. Rice is a great carb if you have IBS and if you make it interesting it will help keep your carb-craving palate and your tummy happy.

Traditional Sourdough Bread

If you really want bread, this is the one (in moderation!) That’s right. Traditional sourdough bread is quite low in FODMAPs due to the fermentation process required to make the bread and most of us with IBS can tolerate it quite well. You need to find REAL sourdough bread that uses wild yeast and has been properly fermented (the longer the better). Check the ingredients and look for a list that does NOT include yeast or vinegar. These two items are hallmarks of “fake” sourdough bread that uses vinegar to mimic the sour taste that occurs naturally through fermentation. Always read the label or ask the baker if you are buying from a bakery. Traditional sourdough is commercially available in the grocery store. Consider Beckman’s or San Luis Sourdough for example.

Flavorful Meats

Meat itself is considered low FODMAP so it’s always a good bet, keeping in mind other ingredients that could be added. Extra flavorful meats can be used to jazz up an otherwise simple dish. Bacon, prosciutto, pancetta, ham, Canadian bacon, etc. All can be used to add extra flavor and protein to lots of dishes and you don’t need much to get the flavor result. Just make sure they don’t have hidden FODMAP ingredients. Always read the label and buy organic non-GMO whenever possible.

And for Dessert…Low FODMAP Sweetness

While excess sugar isn’t good for anyone, sometimes you want a little something sweet. When you do, plain old white sugar is fine from a FODMAP point of view, so don’t be tempted to use any of the artificial alternatives (unless you are diabetic). Most artificial sweeteners are high in FODMAPs and will send your gut into a tizzy if you eat them. Maple syrup is also a low FODMAP sweetener and is as natural as it gets! Substitute maple syrup for honey, agave, corn syrup, or other liquid sweeteners in your recipes.

My recipe club includes over 100 low FODMAP dessert recipes so if you’re craving something sweet, make it worth it and have something deliciously Low FODMAP!