159. Is More Fiber Actually Better for Your Gut? A Gut Health Dietitian's Honest Answer

Fiber maxing is everywhere right now. High fiber wraps, high fiber protein bars, 50-gram-a-day fiber challenges. And while getting more fiber into your diet is genuinely one of the best things you can do for your gut health, there is a version of this trend that is actively making people's symptoms worse. In this episode, Leanne sits down with gut health dietitian and IBS specialist Chelsea McCallum to unpack exactly what fiber maxing is, where it goes wrong, and what actually works when it comes to improving gut health through fiber. If you have ever added a high-fiber wrap or protein bar to your diet and ended up more bloated than before, this conversation is going to explain exactly why. In this episode: What fiber maxing actually is, where the trend came from, and why the concept of eating as much fiber as possible is both right and wrong at the same time The Australian fiber recommendations for women and men, why the average Australian is only getting around 10 to 12 grams per day, and what a realistic and comfortable increase actually looks lik Why jumping from low fiber to 50 grams a day overnight is one of the most common mistakes people make, and the specific symptoms it causes The two to three gram every few days rule for increasing fiber gradually, and why this slow approach is the only one that actually works without wrecking your gut Why fiber and fluid are inseparable, how much fluid you actually need when increasing fiber, and why coffee and tea genuinely count The difference between fiber from whole foods and isolated fiber from processed products, and why the nutrients that come alongside whole food fiber make it significantly more valuable The two ingredients to scan every label for if you have a sensitive gut: inulin and chicory root fiber. Why they cause so much bloating and gas, and why the amount added to high-fiber products is far too much for most sensitive people to tolerate Why a multigrain wrap with four grams of fiber from whole grains is a better gut health choice than a white wrap with 12 grams of isolated fiber, regardless of what the label says Why Chelsea and Leanne would rather a client have a few squares of 70% dark chocolate than a high-fiber protein bar covered in chocolate, and what to look for on a chocolate label to know it is actually worth eating The 30 plants per week goal explained: what counts, why variety of fiber sources is more important than total fiber quantity, and how to actually track itChelsea's three top fiber tips to take away and use immediately Find Chelsea McCallum: Instagram and the Tummily app: @tummily.app Download Tummily on the Apple App Store or Google Play for free food and symptom tracking, plus a personalised low FODMAP program for IBS management Work with Leanne or her team: Lean Gut Mind Method, Leanne's premium 1:1 coaching program: fully personalised nutrition plans, daily support, and a dietitian matched specifically to your goals. Visit https://leangutmindmethod.com/ Leanne Ward Nutrition Virtual Clinic: single consults, review consults, and nutrition packs covering gut health, IBS, hormones, perimenopause, fat loss, body recomposition, and more. All consults are virtual, available worldwide. Visit: https://leannewardnutrition.com/virtual-clinic/ If this episode helped you, share it in your Instagram stories and tag Leanne at @leannewardnutrition. This is exactly the kind of conversation that needs to reach more women.

If you have ever strained on the toilet, felt heaviness or pressure down below, wondered if your bowel habits are actually normal, or quietly googled prolapse at 11pm because something just feels off, this episode was made for you. Leanne sits down with Amelia Godfrey, a physiotherapist specialising in pelvic health, pelvic pain, endometriosis, bowel dysfunction, and prolapse, and the founder of PelvyPatient, an evidence-based app making pelvic floor support genuinely accessible to everyone. Follow Amelia at @pelvy.app on Instagram. This is the conversation so many women need but almost nobody is having out loud. Amelia sees patients every single day for these exact issues, and she is honest, practical, and genuinely life-changing to listen to. In this episode: What the pelvic floor actually is, why it functions like a hammock for your organs, and why a pelvic floor that is too tight can cause just as many problems as one that is too weak What a healthy bowel motion looks like, what counts as normal frequency, and the red flags that mean you should see a doctor without waiting Why constipation is so much more common in women, including the role of hormones, hypermobility, stress, and the habit of ignoring the urge to go because life is too busy What actually happens when you keep holding on: the 20-minute poo window, what a mega rectum is, why chronic holding can cause bladder leakage, pelvic pain, and prolapse, and why fixing the bowel often fixes the bladder Do squatty potties actually work? Amelia explains the anorectal angle, what your feet and belly need to be doing, why height is not one size fits all, and the affordable Australian brand she recommends How long is too long to sit on the toilet, why the phone scrolling habit is doing real damage, and what to do if nothing is happening after five minutes What prolapse actually is, the early symptoms most women dismiss or do not recognise, how it progresses over time, and the tools available beyond just pelvic floor exercises including pessaries and vaginal oestrogen Straining and its long-term consequences: what it is doing to the connective tissue and fascia that holds your organs in place, and why it matters even if you have never had a baby Laxatives honestly discussed: the difference between osmotic and stimulant types, when they are genuinely appropriate and safe, and the nuanced truth about long-term use Pelvic pain and endometriosis: who to see first on a limited budget, the government-funded clinics most Australian women do not know exist, and why surgery and hormones are not the only options How perimenopause and menopause change pelvic floor tissue, why vaginal oestrogen cream is one of the most underused tools in women's health, and why HRT alone does not do the same job. Find Amelia Godfrey: Instagram: @pelvy.app PelvyPatient app: search Pelvy Patient on the App Store Brought to you by Garmin Today's episode is proudly supported by Garmin. The new Garmin Venu 4 helps you train smarter and recover better with advanced sleep coaching, Body Battery™ energy monitoring, on-wrist coaching, lifestyle logging for caffeine, alcohol and stress, over 80 sports apps, mindfulness tools, a built-in LED flashlight, and multi-day battery life. Learn more at garmin.com.au. Work with Leanne or her team: Lean Gut Mind Method, Leanne's premium 1:1 coaching program: fully personalised nutrition plans, daily support, and a dietitian matched specifically to your goals. Visit https://leangutmindmethod.com/ Leanne Ward Nutrition Virtual Clinic: single consults, review consults, and nutrition packs covering gut health, hormones, perimenopause, fat loss, body recomposition, busy mums and more. All consults are virtual, available worldwide. Visit: https://leannewardnutrition.com/virtual-clinic/ This is the episode to share in your stories or send quietly to a friend who needs it. Tag Leanne at @leannewardnutrition. This is exactly the kind of conversation that needs to reach more women.

You train hard. You eat carefully. You are doing everything right. So why are you not recovering well, feeling flat by mid-afternoon, or not making the progress you expected? The answer, more often than not, is underfuelling. And according to Brisbane sports dietitian Claire Bates, it is the single most common mistake she sees in women who exercise regularly, and most of them have no idea it is happening. In this episode, Leanne sits down with Claire from Nutrition Foodition, an accredited practising dietitian and sports dietitian who works with everyone from recreational gym goers to half Ironman triathletes, for one of the most practical and genuinely useful conversations this podcast has had on exercise nutrition. If you exercise and you want to feel better, recover faster, and actually see results, this one is worth your full attention. In this episode: Why underfuelling around training is the most common mistake Claire sees in women, including the difference between intentional underfuelling for weight loss and the accidental kind that quietly erodes your results Walking, Pilates, and low-intensity sessions: do you actually need to eat beforehand, and when does it matter? Runs under 10K on an empty stomach: when it is fine, when it is not, and the one question to ask yourself before deciding What happens to your glycogen stores during runs over an hour, why hitting the wall is a purely nutritional event, and exactly how much carbohydrate to consume per hour during longer efforts Why lollies, gels, and juice poppers are just as effective as a banana before training, and the science behind why your body genuinely does not care whether the carbohydrate came from a whole food Gym sessions, FitStop, CrossFit, and HIIT: the pre-workout fuelling window, what 30 to 60 grams of carbohydrate looks like in practice, and how to train your gut if early morning eating feels impossible right now Body composition goals: how to drop body fat and build muscle without accidentally eating your own muscle mass, and why going too low too fast always backfires The protein timing myth: why the post-workout window is not as tight as the fitness industry has told you, and what actually matters more The red flags that signal your body is chronically underfuelled, including irregular periods, persistent injuries, slow recovery, afternoon energy crashes, and mood swings How to stop the pattern of underfuelling all week and overeating on weekends without it feeling like a restriction Claire's go-to supermarket meals for busy women who do not have time to meal prep, including her favourite quick salad kits, dressings, and protein combinations that take less than five minutes to pull together Find Claire Bates: Instagram and TikTok: @nutritionfoodition Website: nutritionfoodition.com.au Brought to you by Garmin Today’s episode is proudly supported by Garmin. The new Garmin Venu 4 helps you train smarter and recover better with advanced sleep coaching, Body Battery™ energy monitoring, on-wrist coaching, lifestyle logging for caffeine, alcohol and stress, over 80 sports apps, mindfulness tools, a built-in LED flashlight, and multi-day battery life. Learn more at garmin.com.au. Work with Leanne or her team: Lean Gut Mind Method, Leanne's premium 1:1 coaching program: fully personalised nutrition plans, daily support, and a dietitian matched specifically to your goals. Visit https://leangutmindmethod.com/ Leanne Ward Nutrition Virtual Clinic: single consults, review consults, and nutrition packs covering hormones, perimenopause, gut health, fat loss, body recomposition, busy mums and more. All consults are virtual, available worldwide. Visit: https://leannewardnutrition.com/virtual-clinic/  If this episode opened your eyes, please share it in your Instagram stories. Tag Leanne at @leannewardnutrition. This is exactly the kind of conversation that needs to reach more women.  

Something is off. You can feel it. Your sleep has shifted, your mood is harder to manage, your body is changing in ways that diet and exercise alone do not explain. And maybe you have already seen a doctor and left feeling like you were not quite taken seriously. This episode is for you. Leanne sits down with Dr. Christine Greenwood, a GP who specialises in women's health, perimenopause, menopause and postmenopausal care, for one of the most honest and clinically grounded conversations this podcast has ever had on the topic. Dr. Christine sees upwards of 100 patients a week in this space and she is not holding back. If you are a woman in your late 30s, 40s or 50s, this is the episode you need to share with every woman in your life. In this episode: The earliest signs of perimenopause that are almost always missed, including why it rarely starts with hot flushes and almost always starts somewhere else entirely What is actually happening to your hormones, why they spike and crash unpredictably, and why that chaos drives so much more than just your mood Why so many women in perimenopause are being prescribed antidepressants when what they actually need is a hormone conversation with the right doctor The HRT and breast cancer myth, fully dismantled. What the old research actually said, why it no longer applies, and what the current evidence actually shows Why body identical hormones are fundamentally different to the pill, and why transdermal estrogen does not increase your stroke or clot risk How to actually get diagnosed when there is no single blood test that confirms perimenopause, and what to tell your doctor when you walk in The supplement industry's dirty secret: why spending hundreds of dollars on menopause supplements will not do what body identical hormones can, and which supplements are actually worth considering How to find a doctor who is genuinely educated and passionate in this space, including the exact resources Dr. Christine recommends The one question Dr. Christine wants every woman to ask herself before deciding whether to act now or push through Resources mentioned: Dr. Christine Greenwood on Instagram: @drchristinegreenwood, consulting at Eden Health, John Flynn Hospital, Tugun from June/July Australian Menopause Society find-a-doctor directory: menopause.org.au Dr. Louise Newson's Balance website: balance-menopause.com Dr. Mary-Claire Haver and Dr. Kelly Casperson podcasts, recommended by Dr. Christine for further education Brought to you by Garmin Today’s episode is proudly supported by Garmin. The new Garmin Venu 4 helps you train smarter and recover better with advanced sleep coaching, Body Battery™ energy monitoring, on-wrist coaching, lifestyle logging for caffeine, alcohol and stress, over 80 sports apps, mindfulness tools, a built-in LED flashlight, and multi-day battery life. Learn more at garmin.com.au. Work with Leanne or her team: Lean Gut Mind Method, Leanne's premium 1:1 coaching program: fully personalised nutrition plans, daily support, and a dietitian matched specifically to your goals. Visit https://leangutmindmethod.com/ Leanne Ward Nutrition Virtual Clinic: single consults, review consults, and nutrition packs covering hormones, perimenopause, gut health, fat loss, body recomposition, busy mums and more. All consults are virtual, available worldwide. Visit: https://leannewardnutrition.com/virtual-clinic/    If this episode opened your eyes, please share it in your Instagram stories. Tag Leanne at @leannewardnutrition. This is exactly the kind of conversation that needs to reach more women.  

Most women are getting their protein targets wrong. Not by a little. By enough to quietly stall their fat loss, slow their muscle gains, and leave their energy flat by 3pm. In this solo Q&A episode, Leanne answers ten of your most-asked nutrition questions straight from her Instagram DMs, including the protein one that comes up almost every single week in clinic. In this episode: Why nutrition feels so much harder than exercise, and why that is completely normal Are you genuinely not hungry in the morning, or have you just normalised skipping breakfast? The signs Leanne watches for, and what she actually recommends How much protein women need for fat loss, muscle tone, and healthy ageing. The real clinical targets, why the Australian guidelines fall short for most women, and the exact ranges Leanne uses with her own clients Magnesium: which foods actually contain it, why so many Australian women quietly fall short, and how to tell whether a supplement could genuinely help you. Leanne walks through the three clinical forms of magnesium in RESTORE by Designed by Dietitians, why each was specifically chosen, and who benefits most. Explore RESTORE here Greek yogurt versus Greek-style yogurt: what the labelling actually means under Australian food standards, and the one thing to check before you put it in your trolley Why Leanne drinks soy milk, what the phytoestrogen research actually says, and how she approaches plant-based milks with different clients Building muscle without the scale becoming the enemy: what body recomposition actually looks like in practice, and better ways to measure real progress The real difference between generic nutrition advice online and working with a dietitian one on one What to do after an osteopenia diagnosis. The four non-negotiables Leanne gives every client in this situation, and why walking alone will not be enough   Brought to you by Garmin Today’s episode is proudly supported by Garmin. The new Garmin Venu 4 helps you train smarter and recover better with advanced sleep coaching, Body Battery™ energy monitoring, on-wrist coaching, lifestyle logging for caffeine, alcohol and stress, over 80 sports apps, mindfulness tools, a built-in LED flashlight, and multi-day battery life. Learn more at garmin.com.au. Work with Leanne or her team: Lean Gut Mind Method, Leanne's premium 12 week 1:1 coaching program: personalised plans, daily support, and a dietitian matched to your specific goals. Apply here: https://leangutmindmethod.com/  Leanne Ward Nutrition Virtual Clinic: single consults, review consults, and targeted nutrition packs covering fat loss, body recomposition, gut health, hormones, PCOS, and perimenopause. All consults are virtual, available worldwide. Visit https://leannewardnutrition.com/virtual-clinic/leannewardnutrition.com Got a burning question for Part 3? DM Leanne on Instagram @leannewardnutrition    

In today’s Q&A episode, I’m answering your most common nutrition questions straight from my Instagram DMs, including one that has come up again and again lately: What’s the difference between "GLP-1 supplements" and medications like Ozempic? GLP-1 is everywhere right now, from prescription medications through to powders and supplements that claim to “support GLP-1 levels”. In this episode, I unpack what GLP-1 is, how prescription GLP-1 medications work, and what it actually means when a supplement is described as supporting GLP-1 in the body. Alongside that, I’m answering nine other listener questions covering calorie deficits, hunger, pre-workout snacks, creatine for strength and cognition, fibre intake, alcohol risk, and how to talk to teens about the current “skinny” trend online. Inside this episode: Where to start when learning about calories without becoming obsessed with numbers Managing hunger in a calorie deficit, even when protein is high Is a protein coffee + banana an effective pre-workout snack? Creatine basics, if you stop taking it, do you lose your gains? Higher-dose creatine for sleep deprivation and cognitive stress "GLP-1 supplements" vs medications, what’s the difference? Talking to teens about body image and fuelling vs under-fuelling The best types of nuts and nut butters for gut health Alcohol as a Class 1 carcinogen, what that actually means for real-world risk Low energy in a calorie deficit, why “moderate” on paper can feel aggressive in practice How to increase your fibre intake without tracking If you enjoy these Q&A style episodes, please share it to your Instagram stories and tag me @leannewardnutrition so I know to do more. This episode provides general educational commentary on nutrition and GLP-1 pathways and does not assess the regulatory compliance or performance of any specific product.   Brought to you by Garmin Today’s episode is proudly supported by Garmin. The new Garmin Venu 4 helps you train smarter and recover better with advanced sleep coaching, Body Battery™ energy monitoring, on-wrist coaching, lifestyle logging for caffeine, alcohol and stress, over 80 sports apps, mindfulness tools, a built-in LED flashlight, and multi-day battery life. Learn more at garmin.com.au. Work with Leanne or her team: Lean Gut Mind Method, Leanne's premium 12 week 1:1 coaching program: personalised plans, daily support, and a dietitian matched to your specific goals. Apply here: https://leangutmindmethod.com/  Leanne Ward Nutrition Virtual Clinic: single consults, review consults, and targeted nutrition packs covering fat loss, body recomposition, gut health, hormones, PCOS, and perimenopause. All consults are virtual, available worldwide. Visit https://leannewardnutrition.com/virtual-clinic/leannewardnutrition.com    

Today we’re cutting through supermarket confusion, food marketing BS, and everyday label myths so you can shop confidently and without overwhelm. In this episode you’ll learn: 🛒 Why food labels confuse us — decode what really matters on pack vs what is just hype 📊 The smart way to read labels — look at ingredients AND the nutrition panel together, not separately 🚫 Marketing traps explained — “natural,” “no added sugar,” “high protein” and other claims that don’t always mean what you think ⭐ Health Star Rating truth bomb — when it’s useful and when it misleads 📱 Why food scanner apps may mis-score products — and what to focus on instead 🧠 Seed oils and ultra-processed foods — what the evidence says and why context matters 💡 Budget-friendly shopping hacks — choose quality without spending more 🧘‍♀️ One mindset shift to cut overwhelm — a simple framework to make confident decisions every shop Why this matters Most of us have stood in the supermarket aisle feeling unsure which product is “healthy.” Products are marketed with health halos and buzzwords that can mislead even the savviest shopper. This episode gives you practical ways to interpret labels and make choices that align with your goals — quickly and without stress. Guest bio Jess Burvill is an Accredited Practising Dietitian and evidence-based nutrition educator behind @dailyservenutrition on Instagram, where she translates label logic and marketing messaging into simple, science-backed guidance. Instagram: @dailyservenutrition — evidence-based, myth-free nutrition and food comparisons. Brought to you by Garmin Today’s episode is proudly supported by Garmin. The new Garmin Venu 4 helps you train smarter and recover better with advanced sleep coaching, Body Battery™ energy monitoring, on-wrist coaching, lifestyle logging for caffeine, alcohol and stress, over 80 sports apps, mindfulness tools, a built-in LED flashlight, and multi-day battery life. Learn more at garmin.com.au.    

Heat therapy is having a moment — but what actually happens inside your body in a sauna, and how should you use it for real benefits? Professor Julien Périard (environmental and exercise physiology, University of Canberra) joins Leanne to break down the science in plain English — from cardiovascular gains and heat-shock proteins to hydration, safety and exactly “how hot, how long, how often”. In this episode What heat does to your body: core temp, skin blood flow, sweating, heart rate, blood pressure and why it can feel like light–moderate cardio Recovery & performance: why athletes pair training with post-exercise heat, benefits for injury deloading and potential muscle-preserving effects Cardiovascular & longevity research: what large Finnish cohorts suggest about frequency and risk reduction, and what’s still emerging for women and older adults   Heat-shock proteins 101: cellular stress responses, inflammation control, mitochondrial pathways and why regular exposure “primes” your system   Mental health & sleep: endorphins, cortisol trends and why many people feel calmer post-session (plus why benefits are individual)   Practical guidelines: dry vs wet sauna and hot-water immersion; beginner ramp-up; intermittent sets; safe exit strategies; standing up slowly to avoid dizziness Hydration that actually works: simple sweat-loss math and when to add electrolytes (replace ~125–150% of loss) Who should be cautious: cardiovascular disease, certain medications, kidney issues and pregnancy — plus what recent research and guidance say (always check with your doctor)   Frequency that moves the needle: what “a few times per week” means in real life, and how consistency drives adaptation over 8–10+ weeks; why sporadic use = minimal long-term impact   About my guest Professor Julien Périard is a leading researcher in environmental and exercise physiology at the University of Canberra’s Research Institute for Sport & Exercise. Explore his work: X/Twitter: @DrJPeriard University profile (UC RISE) Elevate Saunas This episode is supported by Elevate Saunas — Australia’s premium outdoor cedar saunas built for real heat, real recovery and real results. Handcrafted from high-quality Canadian cedar and designed to withstand Australian conditions, Elevate Saunas combine craftsmanship, performance and style to help you experience the proven benefits of heat therapy — from better circulation and recovery to reduced stress and improved sleep. If you’re ready to create a home wellness ritual that lasts, explore the range and use: LEANNE250 for $250 off sale saunas, or LEANNE10 for 10% off full-priced saunas. Learn more at elevatesaunas.com.au.

Feeling tired, puffy, or just “not yourself”? In this practical, no-fluff chat, Leanne sits down with dietitian Kylie Ivanir (Within Nutrition) to demystify women’s biggest pain points: low energy, stubborn bloating, hormone chaos, and mood dips — and how your gut sits at the centre of it all. What you’ll learn Why exhaustion hangs on even when you’re “doing everything right” — and how blood sugar, inflammation, iron status, stress load, sleep, and the gut all interact. Bloating, decoded: is it food, hormones, or stress? Simple self-assessment steps, plus the food-mood-symptom diary that makes consults far more effective. Gut first, not restriction first: the add-in approach (plant diversity, gentle fibre progression, movement) versus over-elimination — and why ultra-processed “high-fibre” bars can backfire. Food intolerance tests: why online IgG “sensitivity” panels aren’t evidence-based and can lead to unnecessary restriction; what to do instead.   Gut–brain in real life: how microbes, metabolites and your vagus nerve influence mood, stress, and sleep — and small daily habits that actually move the needle.   Alcohol and women’s health: realistic harm-reduction strategies that protect sleep, hormones and the microbiome. “Balance your hormones” (but what does that mean?): cutting through buzzwords, cycles, life stages, and the cortisol rhythm that sets the tone for everything else. Why this episode matters Conflicting advice online keeps women stuck. This conversation pairs relatable lived experience with science-grounded steps you can implement today — no extremes required. Resources & links Kylie Ivanir (Within Nutrition): Website | Instagram If this helped you Follow the show, share this episode with a friend who’s struggling with energy or gut symptoms, and leave a quick review — it really helps more women find evidence-based guidance. Brought to you by Garmin Today’s episode is proudly supported by Garmin. The new Garmin Venu 4 helps you train smarter and recover better with advanced sleep coaching, Body Battery™ energy monitoring, on-wrist coaching, lifestyle logging for caffeine, alcohol and stress, over 80 sports apps, mindfulness tools, a built-in LED flashlight, and multi-day battery life. Learn more at garmin.com.au.

ADHD is one of the most misunderstood conditions — especially in women. In this episode, I’m joined by dietitian and ADHD advocate Kiah Paetz, who not only supports clients with ADHD but also lives with it herself. Together, we unpack how food, lifestyle, and mindset can impact focus, energy, and overall wellbeing. You’ll learn: How ADHD affects eating habits — from forgetting to eat to impulsive snacking The truth about elimination diets and whether cutting sugar, gluten or dairy really helps Key nutrients like omega-3s, iron, vitamin D and magnesium that support brain health Simple meal planning strategies to make balanced eating less overwhelming The role of sleep, movement, and screen time in managing ADHD symptoms Why self-compassion is just as important as nutrition when it comes to thriving with ADHD Whether you’ve been diagnosed with ADHD, suspect you might have it, or just want to better understand how food and lifestyle shape brain health, this episode is packed with practical tips you can start using today. Connect with Kiah: • Instagram: @nutritionbykiah • Website & consults: nutritionbykiah.com This episode is brought to you by the Garmin This episode is brought to you by Garmin. I’ve been loving the new vívoactive® 6 smartwatch in metallic pink dawn — it’s stunning on the wrist and packed with features to support your health, including: Body Battery™ energy monitoring Menstrual cycle tracking Personalised sleep coaching Stress and workout tracking across 80+ sport modes If you’re ready to take control of your health and get meaningful insights into your body, check out the new vívoactive® 6 today.