The Gut Health Podcast

• Living with IBS: How to Manage Symptoms Without a Major Diet Overhaul

  Join us as we discuss effective non-diet focused methods for IBS relief. In this episode, Kate and Dr. Riehl review key factors on how gender can influence common symptoms of IBS.Hormones significantly influence IBS symptoms, with women being diagnosed 2.5 times more often than men, in part due to differences in gut function and pain perception. This episode features the following key discussion areas:• Women's fluctuating estrogen and progesterone levels affect gut motility and pain sensitivity throughout the menstrual cycle• Visceral hypersensitivity causes normal digestive sensations to be interpreted as pain - like a car alarm going off unnecessarily• The "microgenderome" refers to gender differences in gut microbiome that may contribute to women's higher rates of IBS and autoimmune conditions• Gut-directed hypnotherapy helps reprogram the subconscious mind to interpret gut sensations more accurately, with 70-80% improvement rates• Pelvic floor physical therapy can help address muscle tension that contributes to both constipation and diarrhea symptoms• Non-diet approaches including medications, supplements like enteric-coated peppermint, and lifestyle factors are effective IBS management tools• Regular exercise (especially in nature), adequate sleep, and stress management techniques complement other treatmentsFor more information on IBS-C treatments, check out our dedicated three-part series in episodes 14, 15, and 16.This podcast has been sponsored by Ardelyx and Nerva by Mindset Health.References:Mulak A, Taché Y, Larauche M. Sex hormones in the modulation of irritable bowel syndrome. World J Gastroenterol. 2014;20(10):2433-2448. doi:10.3748/wjg.v20.i10.2433Chang L, Heitkemper MM. Gender differences in irritable bowel syndrome. Gastroenterology. 2002;123(5):1686-1701. doi:10.1053/gast.2002.36603Houghton LA, Jackson NA, Whorwell PJ, Morris J. Do male sex hormones protect from irritable bowel syndrome?. Am J Gastroenterol. 2000;95(9):2296-2300. doi:10.1111/j.1572-0241.2000.02314.xPeters SL, Yao CK, Philpott H, Yelland GW, Muir JG, Gibson PR. Randomised clinical trial: the efficacy of gut-directed hypnotherapy is similar to that of the low FODMAP diet for the treatment of irritable bowel syndrome. Aliment Pharmacol Ther. 2016;44(5):447-459. doi:10.1111/apt.13706Learn more about Kate and Dr. Riehl:Website: www.katescarlata.com and www.drriehl.comInstagram: @katescarlata @drriehl and @theguthealthpodcastOrder Kate and Dr. Riehl's book, Mind Your Gut: The Science-Based, Whole-body Guide to Living Well with IBS. The information included in this podcast is not a substitute for professional medical advice, examination, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider before starting any new treatment or making changes to existing treatment.

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• Is a leaky gut really the root of your ailments? Here’s the science.

  Is "leaky gut" real or just another wellness buzzword? In this episode of The Gut Health Podcast, we cut through the controversy with Dr. Alessio Fasano, a renowned gastroenterologist and microbiome expert from Mass General Brigham. Dr. Fasano explains what happens when the gut’s protective barrier is compromised, resulting in increased intestinal permeability, and how this can affect not only gut health but also overall well-being. While some level of intestinal permeability is essential for health, in the presence of an altered gut microbiome, it can allow harmful molecules such as bacterial endotoxins and undigested food particles to pass through the intestinal lining. This can lead to inflammation, immune system activation, and may contribute to a variety of health issues, including autoimmune diseases, gastrointestinal disorders, heart disease, and more. We explore the molecular mechanisms that control intestinal permeability, examining how factors like epigenetic changes, diet, stress, and environmental factors can all impact the integrity of the gut barrier. Dr. Fasano breaks down the latest research on how intestinal permeability interacts with the immune system and other organ systems, highlighting the complex bidirectional relationship between gut health and overall wellness. Join us as we explore cutting-edge research on gut health, from breakthrough treatments to personalized diets and biomarkers for gut permeability. Tune in for expert insights and practical strategies—like a plant-forward diet and stress management—to strengthen your gut and overall well-being. References:Effects of dietary components on intestinal permeability in health and disease. Unfermented B-fructans Fibers Fuel Inflammation in Select Inflammatory Bowel Disease Patients. High FODMAP diet causes barrier loss via lipopolysaccharide-mediate mast cell activationA Randomized Placebo-Controlled Trial of Dietary Glutamine Supplements for Post-Infectious Irritable Bowel Syndrome.Bovine Colostrum in Increased Intestinal Permeability in Healthy Athletes and Patients: A Meta-Analysis of Randomized Clinical Trials. What to do about the leaky gut?Learn more about Kate and Dr. Riehl:Website: www.katescarlata.com and www.drriehl.comInstagram: @katescarlata @drriehl and @theguthealthpodcastOrder Kate and Dr. Riehl's book, Mind Your Gut: The Science-Based, Whole-body Guide to Living Well with IBS. The information included in this podcast is not a substitute for professional medical advice, examination, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider before starting any new treatment or making changes to existing treatment.

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• Part 3 of the IBS-C series: Finding Your Path: A Personal Journey to Constipation Relief with Erin Judge, RD

  What if you could navigate the complexities of IBS without falling into restrictive habits or feeling overwhelmed? Join us for an insightful conversation with Erin Judge, a registered dietitian nutritionist as she shares her compelling journey from childhood challenges with IBS-C to becoming an advocate for patient-centered care. Erin opens up about her early experiences with gastrointestinal issues, exacerbated by a Giardia infection painting a vivid picture of the emotional and physical hurdles she faced living with the complexities of IBS, in a time in which, IBS research and treatment modalities were limited. Erin's story is a testament to resilience and the important ways resources for IBS management have evolved over the last decade. She reflects on how understanding balanced nutrition, avoiding restrictive habits and adopting an enriched lifestyle have been key to her management strategies. Listeners will gain valuable insights into practical strategies for constipation relief, emphasizing the gut-brain connection's role in managing symptoms. Erin discusses the significance of lifestyle adjustments, such as movement, adequate hydration, supportive dietary changes, and stress regulation, offering a toolkit to empower individuals facing similar challenges. By sharing her knowledge and experiences, Erin aims to foster hope and confidence, encouraging a guilt-free approach to health and wellness for those living with IBS.Learn more about Kate and Dr. Riehl:Website: www.katescarlata.com and www.drriehl.comInstagram: @katescarlata @drriehl and @theguthealthpodcastOrder Kate and Dr. Riehl's book, Mind Your Gut: The Science-Based, Whole-body Guide to Living Well with IBS. The information included in this podcast is not a substitute for professional medical advice, examination, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider before starting any new treatment or making changes to existing treatment.

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• Part 2 of The IBS-C series: Mind Your Gut: Diet and Lifestyle Solutions for Constipation

  Join Dr. Riehl and Kate as they share practical lifestyle strategies for managing IBS with constipation. Studies show that up to 84% of IBS patients experience GI distress related to eating, with most triggers linked to carbohydrate intake—particularly highly fermentable ones like FODMAPs. Learn how the low FODMAP diet, the most extensively researched dietary approach for IBS, stacks up against traditional therapies and medications. Kate also explores other researched diet options for IBS, including the Mediterranean diet and the UK NICE IBS diet guidelines.Dr. Riehl discusses the intricate gut-brain connection and presents evidence-based therapies for managing IBS symptoms. She provides an in-depth review of a range of treatments, including mindfulness techniques, gut-directed hypnosis, and other effective interventions, offering a comprehensive approach to symptom relief.Finally, we explore simple, holistic lifestyle changes that can complement IBS management. From the benefits of eating a wide array of colorful plants, engaging in mindful eating, to stress reduction and healthy living techniques. By the end of this episode, you'll be equipped with a variety of self-care and nurturing practices that align with your personal values, helping you find joy, reduce stress, and better manage your IBS symptoms.Diaphragmatic breathing demonstrationBook: Real Self-Care: A Transformative Program for Redefining Wellness (Crystals, Cleanses, and Bubble Baths Not Includes)References:Nutrition:Efficacy of a low FODMAP diet in irritable bowel syndrome: systematic review and network meta-analysis.The Association Between a Mediterranean Diet and Symptoms of Irritable Bowel SyndromeClinical Trial: A Mediterranean diet is feasible and improves gastrointestinal and psychological symptoms in irritable bowel syndromeUK Nice Guidelines IBSCAM & Sleep:Complementary and Alternative Therapies for Chronic ConstipationSleep Duration in ConstipationLearn more about Kate and Dr. Riehl:Website: www.katescarlata.com and www.drriehl.comInstagram: @katescarlata @drriehl and @theguthealthpodcastOrder Kate and Dr. Riehl's book, Mind Your Gut: The Science-Based, Whole-body Guide to Living Well with IBS. The information included in this podcast is not a substitute for professional medical advice, examination, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider before starting any new treatment or making changes to existing treatment.

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• Part 1 of the IBS-C series: Pathways to Relief: Understanding Medications for Constipation with Dr. Justin Brandler

  This episode launches the first part of a 3-part mini-series on IBS-C, shedding light on the complexities of this widespread condition that affects millions of people across the U.S. It stresses the importance of a holistic, patient-centered approach to managing IBS-C. We explore the various medications used to treat IBS-C, including both over-the-counter options and prescription drugs, offering a comprehensive review. Our expert guest, Dr. Justin Brandler, a neurogastroenterologist at Virginia Mason Franciscan Health, provides valuable insights into the mechanisms and effectiveness of these treatments.Dr. Brandler simplifies the intricate science and treatment of IBS into easy-to-understand concepts. He likens his role in treating IBS to that of both a plumber and an electrician. As a disorder of gut-brain interaction (DGBI), IBS affects how the brain and spinal cord process signals, influencing gastrointestinal symptoms.Different patients respond to different treatment approaches. Dr. Brandler discusses medications that target the "plumbing" aspect of IBS, including pharmaceutical options like linaclotide, tenapanor, and lubiprostone, as well as over-the-counter treatments such as magnesium oxide, senna, and bisacodyl. He also covers treatments that address the altered brain-gut connection in IBS, highlighting various neuromodulators, including selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs), and their role in adjusting the nervous system to help alleviate IBS symptoms.We explore essential tips for making the most of your medical appointments, such as organizing a concise summary of your medical history and symptoms to ensure clear and effective communication, including outlining your goals. Preparing ahead of time can help your healthcare providers deliver the best possible care and make the right referrals for your needs.This podcast was sponsored by Ardelyx.Resources: Living your BEST IBS Life: Practical Tools to Beat the Battle with your Bowels by Justin Brandler, MD via IFFGDMechanisms of Action Considerations in the Management of IBS-CLearn more about Kate and Dr. Riehl:Website: www.katescarlata.com and www.drriehl.comInstagram: @katescarlata @drriehl and @theguthealthpodcastOrder Kate and Dr. Riehl's book, Mind Your Gut: The Science-Based, Whole-body Guide to Living Well with IBS. The information included in this podcast is not a substitute for professional medical advice, examination, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider before starting any new treatment or making changes to existing treatment.

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