In this episode of the Wellness Diaries podcast, I chat with Samina Qureshi, a registered dietitian and founder of Wholesome Start. Samina discusses her path to specializing in digestive health and the intersection of IBS symptoms with dietary choices.
She emphasizes the importance of individualized care and the impact of disordered eating on gut health. Our conversation covers the low FODMAP diet, the gut-brain axis, and the role of stress in exacerbating IBS. Samina also debunks common gut health myths, advocates for evidence-based approaches, and shares practical tips for daily gut maintenance. Additionally, she highlights the effects of alcohol on digestion and offers resources for those seeking support for IBS and gut health.
TIME STAMPS
Journey to Becoming a Dietitian and Founding Wholesome Start (00:00:52) Samina discusses her career path, founding Wholesome Start, and her focus on digestive health.
Impact of Disordered Eating on Gut Health (00:02:20) Samina explains how disordered eating overlaps with digestive issues and the relationship with IBS symptoms.
Challenges in Clinical Settings and Preventative Approach (00:04:22) Samina shares her experience in clinical settings and the importance of a preventative approach to health.
Gut-Brain Axis and Disordered Eating (00:06:56) Samina explains the gut-brain axis and how disordered eating impacts gut health and IBS symptoms.
Vicious Cycle of Disordered Eating and IBS Symptoms (00:11:13) Discussion on the cycle of disordered eating leading to worsening IBS symptoms and the importance of consistent nourishment.
Low FODMAP Diet and Reintroduction Phase (00:12:44) Samina discusses the low FODMAP diet, the reintroduction phase, and its impact on gut health for people with IBS.
Inclusion of Foods and Sustainable Approaches (00:15:34) Samina emphasizes the importance of focusing on inclusion of foods rather than elimination for clients struggling with their relationship with food.
Reintroducing Foods and GI Discomfort (00:17:10) Samina explains why individuals may experience GI discomfort when reintroducing certain foods and the factors to consider beyond intolerance.
The impact of dairy on digestive distress (00:18:26) Discussion on lactase enzyme production, lactose-free products, and managing dairy-related symptoms.
The connection between disordered eating and IBS (00:20:16) Exploration of the relationship between disordered eating, IBS, and the impact of stress and anxiety on symptoms.
The science behind the gut-brain axis (00:21:27) Explanation of the gut-brain axis, its role in IBS symptoms, and the effectiveness of behavioral health therapies.
Behavioral health therapies for IBS (00:23:10) Overview of gut-directed hypnotherapy and cognitive behavioral therapy for IBS, emphasizing their benefits and role in improving quality of life.
Misconceptions about gut health supplements (00:27:51) Discussion on probiotics, common myths, and the need for evidence-based approaches to gut health.
Challenges with food sensitivity testing (00:31:19) Critique of food sensitivity testing, emphasizing its limitations and the importance of individual knowledge about food reactions.
Debunking myths about gut health trends (00:33:00) Examination of the myth surrounding intermittent fasting and the need for evidence-based advice for gut health.
Distinguishing legitimate gut health advice from pseudoscience (00:34:33) Guidance on discerning trustworthy information, focusing on evidence-based, non-sensationalized advice.
Influence of lifestyle factors on gut health (00:37:12) Introduction to diaphragmatic breathing as a lifestyle factor influencing gut health and its incorporation into client practices.
Diaphragmatic Breathing (00:37:18) Explanation of diaphragmatic breathing and its benefits for gastrointestinal symptoms like pain, urgency, bloating, and constipation.
Supplementation Recommendations (00:41:00) Discussion of anti-spasmodic supplements, ginger tea, enzyme mix, and magnesium for managing IBS symptoms.
Fiber Types and Digestive Upset (00:44:17) Explanation of the impact of different types of fiber, particularly chicory root or inulin fiber, on digestive health and symptoms.
Sleep and Gut Health (00:46:19) Insight into the relationship between sleep, stress, and gut health, and the impact of inadequate sleep on IBS symptoms.
Daily Habits for Gut Health (00:48:03) Practical tips for supporting gut health, including mindful eating, hydration, regular meals, gentle movement, and diverse fiber intake.
Business Coaching Advice (00:52:30) Discussion of the misconception about the necessity of a business coach and the value of peer support for entrepreneurs.
Silly Question for Next Guest (00:53:58) A lighthearted question for the next guest: "If you could be an animal, what would it be and why?"
Alcohol and Digestive Health (00:55:39) Discussion on the impact of alcohol on digestive system, especially for those with IBS.
Conclusion and Gratitude (00:56:34) Expressing gratitude and concluding the discussion on IBS and gut health.
Promotion of Services (00:54:26, 00:55:02) Promotion of virtual nutrition practice, free guide, and IBS food freedom program.
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