Ep 168 - IBS constipation series: Diets for IBS-C sufferers

Research out in Sept 2026 showed a big overlap with ADHD and IBS so I loved chatting to nutritional therapist Sarah Osborne about ADHD. We covered:Sarah's introduction to nutrition and then into specialising in ADHDHow Sarah's clinic defines ADHD and how this differs from some of the standard definitionsWhy cooking and preparing meals with ADHD can be more tiring, and what is time blindness, task switching and executive functionWhy following a restrictive diet can be so appealing for some people and the all or nothing mentalityTips for managing your eating when you have ADHD and IBS.Research we mentioned - https://www.sciencedaily.com/releases/2026/09/260911003840.htm About SarahSarah Osborne is a registered Nutritional Therapist, nutritionist, lecturer, TEDx and C-Talks speaker, and founder of So Nutrition, a specialist nutrition and coaching practice supporting neurodivergent people and their families.Alongside her steam, Sarah specializes in ADHD, autism, gut health, emotional eating and the complex relationship between nutrition, brain function and eating behaviours. She is also a lecturer and clinical supervisor at the College of Naturopathic Medicine (CNM).Through her clinical work, speaking engagements, and So Nutrition Academy, Sarah is passionate about making scientific research accessible, challenging outdated narratives around neurodivergence and promoting compassionate, evidence-informed approaches to nutrition that work in everyday life.www.sonutrition.co.uk.Read my book - Inside Knowledge for people with IBS & SIBO (find it on Amazon)Get free weekly IBS & SIBO emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bsWork with me - https://www.goodnessme-nutrition.com/consultations/🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources for IBS and SIBO.Instagram - @goodnessme_nutritionThe information in this podcast is not medical advice and is not designed to treat, diagnose or provide personalised health advice. This podcast content is information only and any changes you make are at the user's own risk. Please consult with your doctor or healthcare provider before implementing any new treatment.

Dr Allison Siebecker is an expert on small intestine bacterial overgrowth SIBO and joins today to talk about hydrogen sulphide (H2S) SIBO. We cover:The correct terminology for hydrogen sulphide SIBO or intestinal sulphide overproduction (ISO)Signs of hydrogen sulphide overproduction and how to spot H2SHow to test for H2S overproduction - the flatline method vs new methods to understand gas levelsThe cut off levels used to diagnose hydrogen sulphide SIBOTreatments used in H2S SIBOVitamins and minerals that may reduce hydrogen sulphide, and prebiotic supplementHow GLP-1 medication may affect the result of a SIBO breath testAbout Dr SiebeckerDr. Siebecker has been specializing in SIBO since 2010. She is the 2021 Lifetime Achievement award recipient from the Gastro ANP, has been teaching Advanced Gastroenterology at NUNM since 2013, and is an award-winning author. She was the co-Founder and former Medical Director of the SIBO Center for Digestive Health at NUNM. Her integrative SIBO protocols have helped thousands world-wide. Dr. Siebecker's free educational website is siboinfo.com.Dr. Siebecker's courses: https://www.siboinfo.com/sibo-courses.htmlJoin the free podcast community - discuss this episode and more - https://www.facebook.com/groups/insideknowledgeforpeoplewithibs/Read my book - Inside Knowledge for people with IBS & SIBO (find it on Amazon)Get free weekly IBS & SIBO emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bsWork with me - https://www.goodnessme-nutrition.com/consultations/🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources for IBS and SIBO.Instagram - @goodnessme_nutritionThe information in this podcast is not medical advice and is not designed to treat, diagnose or provide personalised health advice. This podcast content is information only and any changes you make are at the user's own risk. Please consult with your doctor or healthcare provider before implementing any new treatment.

Part 4 - supplement for IBS-C. This week is all about powders, capsules and functional foods that can help with constipation.Why psyllium husk is so useful and how to take it without gagging!Should you take a fibre supplement and how might it affect digestion?Different types of magnesium, how much to take, and the effect on the gutWhich kinds of laxatives could you considerProbiotics researched for slow transit time and how long to take them forFunctional foods for IBS-C such as kiwi, dried fruits and seeds.Join my growing community - it's free https://www.facebook.com/groups/insideknowledgeforpeoplewithibs/Read my book - Inside Knowledge for people with IBS & SIBO (find it on Amazon)Get free weekly IBS & SIBO emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bsWork with me - https://www.goodnessme-nutrition.com/consultations/🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources for IBS and SIBO.Instagram - @goodnessme_nutritionThe information in this podcast is not medical advice and is not designed to treat, diagnose or provide personalised health advice. This podcast content is information only and any changes you make are at the user's own risk. Please consult with your doctor or healthcare provider before implementing any new treatment.

Bonus - YOUR QUESTIONS answered on constipation. People asked me the following, all covered this episodeWeaning off lactulose daily useIs someone who takes 10 minutes to poo in the morning even though they go everyday, considered to have constipation?What to eat: eg whole grain bread. Helps constipation but does it cause bloating?I've received conflicting information ranging from eat less fiber (no oatmeal, chia, etc.) to eat more especially fruit.What to do when prescribed medications don't help,What to do to help acute cramping, bloating?Do sprouted beans have less gas?Dealing with pain in constipationI'm not constipated all the time - so how do I know when it's going to hit, so I can catch it early?The constipation means straining, means piles, means split skin, means lichen sclerosis for me. Very painful.I am struggling w/ constipation more during perimenopause. I think it's related to IBS b/c for years I had IBS-D. And it seemed to have switched to the opposite in my 40's. Increasing fibre & fluid helps but then if the fibre get too much I bloat and feel so uncomfortable and the stools are huge and difficult to pass. How do you take high doses of magnesium citrate for constipation if you have IBS and it can cause more cramping and and pain. Where is that sweet spot for mag citrate or should I even use it at all in IBS?The unpredictability of this chronic problem is difficult. I tend to dread social situations involving food. Restaurant eating makes me anxious.Thank you to everyone who sent in questions, if you'd like to join my free community you can ask questions like these every week - https://www.facebook.com/groups/insideknowledgeforpeoplewithibs/Low FODMAP diet exit plan -https://www.goodnessme-nutrition.com/product/low-fodmap-exit-plan/Read my book - Inside Knowledge for people with IBS & SIBO (find it on Amazon)Get free weekly IBS & SIBO emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bsWork with me - https://www.goodnessme-nutrition.com/consultations/🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources for IBS and SIBO.Instagram - @goodnessme_nutritionThe information in this podcast is not medical advice and is not designed to treat, diagnose or provide personalised health advice. This podcast content is information only and any changes you make are at the user's own risk. Please consult with your doctor or healthcare provider before implementing any new treatment.

Part 3 - How to help get your bowel moving in the morningWhy sleep is important for your morning routine in constipationExposure to daylight and how this helpsHow to start eating breakfast if you don't do it nowOrdering all the elements of the morning routine and whether coffee on an empty stomach is ok?Breathing techniques on the toiletGive these activities a go in the morning to help you get things moving. Join the free community for my listeners - Inside knowledge for people with IBS on Facebook Read my book - Inside Knowledge for people with IBS & SIBO (find it on Amazon)Get free weekly IBS & SIBO emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bsWork with me - https://www.goodnessme-nutrition.com/consultations/Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources for IBS and SIBO.Instagram - @goodnessme_nutritionThe information in this podcast is not medical advice and is not designed to treat, diagnose or provide personalised health advice. This podcast content is information only and any changes you make are at the user's own risk. Please consult with your doctor or healthcare provider before implementing any new treatment.

Part 2 - what to eat when you have IBS-CBenefits of having a clear out before working on your dietThe low FODMAP diet for constipation - does it help?How to add more fibre on a low FODMAP diet - building variety and fibreCould increasing your fibre be making your constipation worse?Starting with adding low FODMAP fibre and 5 a dayJoin the podcast community - https://www.facebook.com/groups/insideknowledgeforpeoplewithibs/Read my book - Inside Knowledge for people with IBS & SIBO (find it on Amazon)Get free weekly IBS & SIBO emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bsWork with me3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources for IBS and SIBO.Instagram - @goodnessme_nutritionThe information in this podcast is not medical advice and is not designed to treat, diagnose or provide personalised health advice. This podcast content is information only and any changes you make are at the user's own risk. Please consult with your doctor or healthcare provider before implementing any new treatment.

Part 1 - Causes of constipation. First of the series covers what causes constipation and gives you your week 1 activity - tracking your poo.Definition of constipationWhy we always start with hydration and fibre!Other levers under your control for constipation - movement, eating patterns etcConnected conditions associated with constipation and slow transit time.Introducing the new podcast community - two questions to answerWeek 1 activity - Tracking your bowel movements - head to the community page to download your tracker, or email me [email protected] Join the Inside knowledge community - https://www.facebook.com/groups/insideknowledgeforpeoplewithibsRead my book - Inside Knowledge for people with IBS & SIBO (find it on Amazon)Get free weekly IBS & SIBO emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bsWork with me3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources for IBS and SIBO.Instagram - @goodnessme_nutritionThe information in this podcast is not medical advice and is not designed to treat, diagnose or provide personalised health advice. This podcast content is information only and any changes you make are at the user's own risk. Please consult with your doctor or healthcare provider before implementing any new treatment.

Psychological and social factors that contribute to disordered eating, especially in relation to IBS and health misinformation. I cover how this can build up, including personality traits, social media influence, and practical strategies for managing food-related anxiety.Why diet layering is more difficult in IBSRisk factors for orthorexia and disordered eating in IBSLinksEp 43 - ARFID in IBSEp 159 - with Anne Richardson - The Eating Disorder NutritionistBuy my book - Inside Knowledge for people with IBS & SIBO (find it on Amazon)Get free weekly IBS & SIBO emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bsWork with me3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources for IBS and SIBO.Instagram - @goodnessme_nutritionThe information in this podcast is not medical advice and is not designed to treat, diagnose or provide personalised health advice. This podcast content is information only and any changes you make are at the user's own risk. Please consult with your doctor or healthcare provider before implementing any new treatment.

Low-FODMAP diet doesn't have to mean restrictive eating. In this episode, discover how to build symptom-free meals with a practical strategy, Monash-certified convenience foods, and a clear way to build a balanced diet.Building a balanced low FODMAP diet meal - protein, fats, carbsWhy you don't need lactose free cheeseMeal ideas for the restriction phase of the low FODMAP dietPerfect for newly diagnosed patients and busy professionals with IBS who want to follow the low FODMAP diet without guessing.Links Download - FREE low FODMAP vegetarian protein guideDownload - FREE low FODMAP diet starter kitBuy my book - Inside Knowledge for people with IBS & SIBO (find it on Amazon)Get free weekly IBS & SIBO emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bsWork with me3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources for IBS and SIBO.Instagram - @goodnessme_nutritionThe information in this podcast is not medical advice and is not designed to treat, diagnose or provide personalised health advice. This podcast content is information only and any changes you make are at the user's own risk. Please consult with your doctor or healthcare provider before implementing any new treatment.

In this episode, I explore evidence-based probiotic strains clinically shown to ease IBS symptoms and support gut health. Discover which strains have been evidenced, how they actually work, and how to choose probiotics that fit your IBS set of symptoms. Buy my book - Inside Knowledge for people with IBS & SIBO (find it on Amazon)Get free weekly IBS & SIBO emails - https://mailchi.mp/goodnessme-nutrition.com/h6acndd1bsWork with me3 month Gut Reset - https://www.goodnessme-nutrition.com/consultations/Ready for your gut reset? 🌍 I work with clients worldwide, providing remote consultations and a wealth of educational resources for IBS and SIBO.Instagram - @goodnessme_nutritionThe information in this podcast is not medical advice and is not designed to treat, diagnose or provide personalised health advice. This podcast content is information only and any changes you make are at the user's own risk. Please consult with your doctor or healthcare provider before implementing any new treatment.