Today on the podcast:
Kirsten Jackson is a UK registered dietitian specializing in irritable bowel syndrome.
She is a fully trained low FODMAP dietitian and has incorporated this diet into her Take Control method for optimal results.
Before becoming a low FODMAP dietitian, Kirsten suffered from IBS herself.
After realizing that the low FODMAP diet was only part of the answer, she developed the Take Control method which incorporates a more holistic approach to support IBS sufferers.
As someone who has been an IBS sufferer (although I manage it now) – I needed this podcast so badly several years ago so please share it with anyone you know who may benefit from listening.
- 06:36 Kirsten’s own struggle with IBS and how she developed the Take Control method
- 08:11 Defining FODMAP
- 10:13 The difference between leaky gut and IBS (and the potential overlap between the two)
- 12:10 The biggest misconception around IBS
- 14:20 The probable causes of IBS
- 15:56 The problem with low FODMAP diets and what its missing
- 17:37 Biggest food triggers (and why they may not be the ones you think)
- 22:37 The link between stress and IBS
- 26:00 Why poor sleep exacerbates IBS
- 29:48 Movement/exercise and IBS
- 33:22 The limitations of medication and why more people with IBS should be referred to dieticians
- 37:04 The supplements that may help (and the questions to ask before you start them)
- 39:32 The link between your gut, mood, and IBS
- 40:47 The mixed opinion topics – coffee, caffeine, and fasting with IBS
- 47:17 About the Take Control course and her upcoming book
- FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) refers to short-chain carbohydrates (sugars) that cannot be properly absorbed in the gut and cause all manner of symptoms as a result. For people with IBS, these FODMAPS can draw in water, leading to stomach pain, excess gas, and loose stool. The low FODMAP diet only works in the short-term, primarily because it requires the consumption of prebiotic foods, leading to lower levels of good bacteria within four weeks.
- Mental health and wellbeing is critical in the IBS equation. For one, the more stress you have, the more sensitive you become to food. Chronic stress can lead to chronic pain signaling to the brain, leading to symptoms such as hypersensitivity in which your brain may read that you’re in pain despite nothing being in the gut. Meditation (even just ten minutes a day) and quality sleep are Kisten’s top two recommendations for keeping stress at a minimum.
- Movement is highly beneficial if you have IBS, and the best type of movement to engage in differs from one person to the next. One person will do great doing high-intensity workouts regularly, while another will benefit perfectly well from doing some light gardening every day. Movement helps reduce depression and improve the microbiome. An activity like walking can also stimulate and alleviate someone with constipation.
Powerful Quotes by Kirsten
- Rather than throwing everything at IBS, it’s about having a more structured approach.
- Knowing your food triggers is only a part of the equation. The point is to improve your gut health.