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#12|Season 2 - Meeting the experts behind the low FODMAP diet

The Gut Loving Podcast: All about IBS & the low FODMAP diet

Release Date: 02/19/2020

#1|Season 4 - Exercise & IBS, the Good, the Bad and the Ugly show art #1|Season 4 - Exercise & IBS, the Good, the Bad and the Ugly

The Gut Loving Podcast: All about IBS & the low FODMAP diet

In this episode Laura and Huelya discuss how exercise affects the gut, and what impact exercise has on IBS and its symptoms. We talk about what sort of exercise might be the best choice if you have IBS and what to aim for in terms of frequency.

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#10|Season 3 - FODMAP Personalisation - What, Why & How show art #10|Season 3 - FODMAP Personalisation - What, Why & How

The Gut Loving Podcast: All about IBS & the low FODMAP diet

In the last episode of this season Laura and Huelya discuss the podcast so far and our plans for future episodes. We then get to today’s topic - stage 3 of the low FODMAP diet - personalisation. This is the final stage of the low FODMAP diet after elimination and reintroduction, although it’s not often discussed! We talk about what this stage involves, why it’s important, plus some tips on making the transition.

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#9|Season 3 - Talking IBS, FODMAPs & stress with the founder of Bay’s Kitchen show art #9|Season 3 - Talking IBS, FODMAPs & stress with the founder of Bay’s Kitchen

The Gut Loving Podcast: All about IBS & the low FODMAP diet

In this episode Laura chats to Bay Burdett, IBS sufferer and founder of Bay’s Kitchen, the producers of a range of award winning, low FODMAP sauces. As one of the first people to follow a low FODMAP diet in the U.K. Bay realised there were no convenient ready-to-eat low FODMAP sauces available and so she set about making her own! We chat about Bay’s IBS journey, the process of setting up Bay’s Kitchen and why learning to manage stress was a key part of the road to feeling better.

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#8|Season 3 - IBS & The Gut Brain Axis, with Dr Rabia Lalani show art #8|Season 3 - IBS & The Gut Brain Axis, with Dr Rabia Lalani

The Gut Loving Podcast: All about IBS & the low FODMAP diet

In this episode we welcome Dr Rabia Lalani to the show. Rabia is a Gastroenterologist, yoga teacher & researcher in the field of the Gut-Brain connection. Her life’s work is to merge mainstream medicine with lifestyle for digestive health, closing the gap between East & West through trustworthy tangibility. We talk IBS, the role of a gastroenterologist, the gut & brain relationship & how this relates to symptoms. This is a great episode giving insight into the importance of the gut brain axis in IBS.

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#7|Season 3 - What Happens When You See a Dietitian About IBS? show art #7|Season 3 - What Happens When You See a Dietitian About IBS?

The Gut Loving Podcast: All about IBS & the low FODMAP diet

In this episode we discuss when is a good time to seek help from a dietitian for your IBS symptoms, what happens during an appointment, and tips on how to get the most from your sessions.

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#6|Season 3 - Yoga, Meditation & Managing IBS with Madeleine Shaw show art #6|Season 3 - Yoga, Meditation & Managing IBS with Madeleine Shaw

The Gut Loving Podcast: All about IBS & the low FODMAP diet

In this episode Laura welcomes yoga teacher, best selling cookery writer and friend Madeleine Shaw to the show to share her IBS journey, and to talk about the role that meditation and yoga have played in her symptom management. We also talk about Happy Gut Guide, the IBS self care programme that we co-authored together - which came about as a result of this podcast!

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#6|Season 3 - Yoga, Meditation & Managing IBS with Madeleine Shaw show art #6|Season 3 - Yoga, Meditation & Managing IBS with Madeleine Shaw

The Gut Loving Podcast: All about IBS & the low FODMAP diet

In this episode Laura welcomes yoga teacher, best selling cookery writer and friend Madeleine Shaw to the show to share her IBS journey, and to talk about the role that meditation and yoga have played in her symptom management. We also talk about Happy Gut Guide, the IBS self care programme that we co-authored together - which came about as a result of this podcast!

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#5|Season 3 - Self Care - What It Means, and Why It Matters in IBS show art #5|Season 3 - Self Care - What It Means, and Why It Matters in IBS

The Gut Loving Podcast: All about IBS & the low FODMAP diet

Self care has become a buzzword, but beyond bubble baths and candles, what does it actually mean, and how does it relate to IBS management? In this episode we dive into self care practices and their benefits for symptom control.

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#4|Season 3 - The Truth About Probiotics, the Microbiome & Gut Health show art #4|Season 3 - The Truth About Probiotics, the Microbiome & Gut Health

The Gut Loving Podcast: All about IBS & the low FODMAP diet

In this episode Laura interviews Professor of Pharmaceutics Simon Gaisford to talk about the microbiome, probiotics and gut health. This is a fascinating discussion in which Simon helps clear up the myths around probiotics, how they might help with gut conditions, and why research into their effectiveness is so challenging. Simon also shares some useful tips for choosing a probiotic yourself, because not all probiotics are created equal!

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#3|Season 3 - Plant Based Diets & IBS, Plus Being Vegan & Low FODMAP show art #3|Season 3 - Plant Based Diets & IBS, Plus Being Vegan & Low FODMAP

The Gut Loving Podcast: All about IBS & the low FODMAP diet

In this episode we talk all about plant based diets and irritable bowel syndrome. With global interest in plant based eating on the rise, we look at how this change in eating habits might impact IBS symptoms and the nutritional implications to be aware of. We also discuss why you need to take extra care if you are entirely plant based and looking to follow a low FODMAP diet.

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More Episodes

The Gut Loving Podcast is all about irritable bowel syndrome (IBS) and the low FODMAP diet! The low FODMAP diet is a relatively new approach to effectively treat IBS symptoms and is scientifically backed by a vast number of medical studies.

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About this podcast

The Gut Loving Podcast is hosted by Laura Tilt (an experienced Dietitian in the UK specialising in IBS and the low FODMAP diet) and Huelya Akyuez, who has been living with IBS for over 20 years.

Together, Laura and Huelya started The Gut Loving Podcast to help others with IBS get clear on the facts - and learn more about how to take control of their condition.

Remember: Don’t start the low FODMAP diet without consulting your doctor or low FODMAP specialised dietitian first. The content of our podcast is not intended to be a substitute for medical advice, diagnosis, or treatment.

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Link to the Monash patient course: https://www.monashfodmap.com/online-training/patients-course/

Link to the Monash dietitian’s course: https://www.monashfodmap.com/online-training/dietitian-course/

Monash FODMAP Instagram: https://www.instagram.com/monashfodmap/

Monash FODMAP Facebook page: https://www.facebook.com/MonashFODMAP/

 

INFO FROM PREVIOUS EPISODES:

 

NHS mood self assessment: https://www.nhs.uk/conditions/stress-anxiety-depression/mood-self-assessment/

 

Link to a breakdown of hypnotherapy in IBS study: https://www.nhs.uk/news/lifestyle-and-exercise/hypnotherapy-may-offer-relief-ibs-symptoms/

 

Chloe Brotheridge, hypnotherapist and coach: www.calmer-you.com and the host of The Calmer You Podcast . She's the author of two books published by Penguin, the best selling The Anxiety Solution and ‘Brave New Girl: 7 Steps to Confidence’. She's on Instagram @ChloeBrotheridge

→ Emma Hatcher: https://www.shecanteatwhat.com/ | Instagram: shecanteatwhat | Cookbook: https://www.amazon.co.uk/FODMAP-Friendly-Kitchen-Cookbook-delicious/dp/1473641462 

→ Doctor Dawn: https://drdawn.com/ | Doctor Dawn’s twitter page: https://twitter.com/DrDawnHarper

→ How can I find a FODMAP trained dietitian? You can ask your GP or gastroenterologist (gut specialist) to refer you to a registered dietitian who is trained in the low FODMAP approach. 

Alternatively you can book an appointment with a private practice dietitian. You can search for a private practice UK dietitian using this link: https://freelancedietitians.org/dietitians-in-private-practice/  

→ Guide for testing lactose intolerance at home (1 page PDF): https://cutt.ly/xotfWU 

→ Top tip: An easy way to check the lactose content of cheese and plain yoghurt is to check the nutrition panel. Look at the per 100 grams number under the ‘Carbohydrates, of which sugars’ category - this will show you the lactose content. So if the ‘Carbohydrates, of which sugars’ content is <0.5g, the dairy product (like cheese, butter, etc) can be considered as lactose free. For example, ricotta contains 4 grams of sugar (which is lactose) where as Parmesan contains less than 0.1 grams per 100g, making Parmesan suitable for a low lactose diet.

→ Lactose free milk: https://www.arlafoods.co.uk/brands/lactofree/milk/

Lactose chart/guide for foods that are lactose free/low in lactose: In progress, let us know if you would find this useful :)

- Jimmy Kimmel Live -> ‘Pedestrian Question - What is Gluten?’: https://goo.gl/A15Rth

- Study -> ‘Fructan, Rather Than Gluten, Induces Symptoms in Patients With Self-Reported Non-Celiac Gluten Sensitivity.’: https://www.ncbi.nlm.nih.gov/pubmed/29102613 

- Symprove (we love them and they have 9.1 stars out of 10 on Trustpilot!). Here is the discount code: Get 25% off their 4 pack bundle with typing in code Sym-Supporter25-LT at the checkout on their website www.symprove.com. If it is easier for you, you can call them on +44 1252 413600 or email them support@symprove.com, also in any case of questions on shipment etc!

- The Happy Gut Guide (HGG): Laura Tilt and Madeleine Shaw, an informative and supportive 12 week self-care programme for irritable bowel syndrome (IBS) - http://happygutguide.co.uk 

- The Mac Twins: https://thegutstuff.com

- Study summary: COULD EATING 30 PLANT FOODS A WEEK = A HEALTHY GUT MICROBIOME? - http://www.tiltnutrition.com/blog/could-eating-30-plant-foods-a-week-a-healthy-gut-microbiome/ 

- Book: Lee Martin MSc RD 'Re-challenging and Reintroducing FODMAPS: A self-help guide to the entire reintroduction phase of the low FODMAP diet' - https://goo.gl/UQwj3K

- Huelya’s low FODMAP savoury muffins and meatballs. RECIPE HERE: https://goo.gl/UFgzey / instagram video recipe: https://goo.gl/BFC3Ni | Huelya's meatballs - https://goo.gl/kbzndM LET US KNOW IF YOU WANT MORE RECIPES! :D 

- Check the fibre content of your diet by keeping a food diary (website and app): https://www.myfitnesspal.com/

- Spotting a high fibre food: http://labellingtraining.food.gov.uk/module3/overview_3.html -> ‘“ high fibre' = A food is high in fibre if it contains at least 6g of fibre per 100g.

- Read more about why we need fibre here: http://www.symprove.com/blog/single/laura-tilt-fibre

- Laura’s tips on how to get enough fibre on a low FODMAP diet: https://goo.gl/ZwKgqK

- Guidelines for fluid intake: As a rough guide, 35 ml per kilogram of body weight for adults under 60 years of age. Please note hydration needs vary according to temperature and activity levels too. If you are increasing your fibre intake, remember to increase your water intake too.

- First line IBS advice (overview): goo.gl/LS9xCk

- Bristol stool chart link: goo.gl/2ZPgyT

- Symptom evaluation as produced by Department of Nutrition and Dietetics Guy's and St Thomas' NHS London: https://goo.gl/zbMRMn

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Contact us: laura@tiltnutrition.co.uk, huelya.akyuez@gmail.com

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Laura Tilt (MSc, Dietitian RD)

website: https://tiltnutrition.co.uk/

instagram: nutritilty

facebook: /TiltNutrition

twitter: @NutriTilty

YouTube: Laura Tilt

pinterest: NutriTilty

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Huelya Akyuez (‘sezamee - my gut loving food journey’)

instagram: sezamee

facebook: /sezameeUK

twitter: @sezameeUK

YouTube: sezamee - gut loving food (or simply 'sezamee')

pinterest: sezamee