#2|Season 3 - How Cognitive Behavioural Therapy Can Improve IBS Symptoms - Plus Tips for Coping During Anxious Times
The Gut Loving Podcast: All about IBS & the low FODMAP diet
Release Date: 04/24/2020
#10|Season 4 - IBS: What we knew back then, and what we’ve learned since
The Gut Loving Podcast: All about IBS & the low FODMAP diet
In the final episode of the season Laura and Huelya team up once again to reflect on the last 3 years of the podcast, and the journey they’ve both been on in terms of their understanding of IBS and how they approach treatments and therapies. They also share their top three tips for anyone who is just starting out on their IBS journey.
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#9|Season 4 - Mental health & supporting the gut-brain axis in IBS with Psychologist Naomi Middleton
The Gut Loving Podcast: All about IBS & the low FODMAP diet
In this episode Laura speaks with Clinical Psychologist & Yoga Teacher Naomi Middleton. We talk about the role mental health plays in IBS and how the gut brain axis and vagus nerve are involved. Naomi gives some tips on how we can support our vagus nerve, and how we can work towards a healthy body image. We also discuss a form of cognitive behavioural therapy called ACT, which can help us manage difficult thoughts and feelings. As always, links from today’s episode are in the show notes.
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#8|Season 4 - Talking IBD, IBS, Body Image & Social Media With Dietitian Sophie Medlin
The Gut Loving Podcast: All about IBS & the low FODMAP diet
Today Laura speaks with consultant dietitian & all round superstar Sophie Medlin, who specialises in colorectal health, supporting people with conditions like IBS and inflammatory bowel disease (IBD). Sophie explains what IBD is, how it differs from IBS & how the two crossover. As well as gut health we talk misinformation on social media, body image, & how to practice self care when scrolling on the gram. As always, links from today’s episode are in the show notes.
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#7|Season 4 - Find Your Calm (to Benefit Your Gut), With Richie Norton
The Gut Loving Podcast: All about IBS & the low FODMAP diet
In this episode Laura speaks with former professional rugby player turned yoga & mindfulness teacher Richie Norton to learn more about how mindfulness, breathing and yoga can help us find our calm. A growing amount of research points towards the benefits of mind-body practices like yoga and meditation for IBS symptom control, so we thought it was about time we took a deep dive into how to get started. As always you’ll find the links from today’s episode in the show notes.
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#6|Season 4 - Tips for Managing Christmas When You Have IBS
The Gut Loving Podcast: All about IBS & the low FODMAP diet
In this final episode of 2020, Laura & Huelya discuss strategies for managing IBS during the festive season, when symptoms can be more unsettled than normal due to festive food, drink, alcohol and stress.
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#5|Season 4 - SIBO: What is it? How is it treated? What's the link with IBS?
The Gut Loving Podcast: All about IBS & the low FODMAP diet
In this episode Laura talks to Anthony Hobson (an internationally renowned clinical GI scientist) about SIBO or Small Intestinal Bacterial Overgrowth. This is a condition in which there’s an excess of bacteria in the small intestine which can lead to symptoms which overlap with IBS. SIBO is often misdiagnosed and treated, so in this episode Anthony explains the science and physiology behind the condition, and provides expert opinion on the correct diagnostic procedures and approaches to treatment.
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#4|Season 4 - IBS, Mental Health & Body Image - Lottie's Story
The Gut Loving Podcast: All about IBS & the low FODMAP diet
In this episode Laura talks to Lottie Drynan aka The Tummy Diaries about her journey with IBS, and the effects it has had both on her body image and mental health. Lottie shares her experiences in managing IBS symptoms, and the steps she has taken to come to a place of celebration for her body and all it does. This interview is both uplifting and inspiring, thank you Lottie!
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#3|Season 4 - Hypnotherapy for IBS, What’s the Evidence?
The Gut Loving Podcast: All about IBS & the low FODMAP diet
In this episode Laura chats to senior clinical hypnotherapist Helen Brooks aka The Tummy Whisperer, to learn more about gut directed hypnotherapy and the research supporting this therapy as a tool for symptom management in people with irritable bowel syndrome. Helen shares her knowledge of using gut directed hypnotherapy with patients, and what’s involved. As always, you’ll find all the links related to today’s episode in the show notes.
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#2|Season 4 - Disordered Eating & Irritable Bowel Syndrome, Is There a Link?
The Gut Loving Podcast: All about IBS & the low FODMAP diet
Renee & Laura discuss the links between eating disorders and functional gut symptoms, & why restrictive diets can be problematic as a method of managing symptoms. Renee also shares her expertise on signs of disordered eating, how to avoid nutrition misinformation online, & her top 3 nutrition myths.
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#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.
info_outlineThe 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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→ Zemedy app: https://zemedy.com/
→ Tips from Melissa Hunt: https://zemedy.com/blogs/2020-03-24-a-message-from-our-psychologist-dr-melissa-hunt/
INFO FROM PREVIOUS EPISODES:
→ IBS food fact sheet: Short URL = https://bit.ly/2VAMzJJ or go to https://www.bda.uk.com/uploads/assets/5eded447-080a-4113-9b3cfc70e432fbd5/IBS-food-fact-sheet.pdf
→ Laura’s blog, articles on IBS and gut health: https://www.lauratilt.com/blog/categories/gut-health
→ Fodmap dietitians directory: Monash University https://www.monashfodmap.com/online-training/fodmap-dietitians-directory/
All things Monash:
→ 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/
→ 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 [email protected], 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? - https://www.lauratilt.com/post/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: [email protected], [email protected]
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Laura Tilt (MSc, Dietitian RD)
website: https://www.lauratilt.com/
instagram: nutritilty
facebook: /TiltNutrition
twitter: @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
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