IBS Nutrition Podcast by The IBS Dietitian
Struggling with bloating, unpredictable bowel movements, or food triggers? The IBS Nutrition Podcast is your go-to resource for understanding irritable bowel syndrome (IBS) and finding lasting relief through science-backed IBS diets, elimination diets, and gut-friendly lifestyle strategies.
Whether you're dealing with abdominal pain, excessive gas, diarrhea, constipation, or food sensitivities, we help you identify your IBS triggers—from high FODMAP foods and artificial sweeteners to dairy products, gluten, and fermentable carbohydrates.
Hosted by Jessie Wong, a FODMAP-certified registered dietitian, this podcast breaks down:
✔️ IBS diet tips – Learn about foods to avoid, the FODMAP diet, and soluble vs. insoluble fiber
✔️ Gut health science – How your digestive system, gut bacteria, and small intestine affect IBS
✔️ Symptom management – Strategies for bloating, IBS flares, bowel habits, and excessive gas
✔️ Elimination & reintroduction phases – Master the elimination diet and how to safely reintroduce foods
✔️ Lifestyle hacks – Improve your quality of life by managing stress, food anxiety, and IBS attacks
I know firsthand how frustrating IBS can be—I used to suffer from debilitating gut issues, painful bloating, and unpredictable bowel movements. Now, I help people with IBS reclaim their health by understanding their medical history, food sensitivities, and digestive health.
💡 If you’re ready to stop guessing and start healing, hit subscribe! Let’s navigate IBS together so you can enjoy food, travel, and life without fear.
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🌍 Website: https://ibsdietitian.com/
📷 Instagram: @ibs.dietitian
IBS Nutrition Podcast by The IBS Dietitian
32. Exercise And A Sensitive Gut With Leslie Bonci: What to Eat to Avoid Flare-Ups and Boost Performance
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Are you tired of your gut getting in the way of your workouts. Today on the IBS Nutrition Podcast, we are bridging the gap between digestive health and physical performance.
I am joined by my former mentor, Leslie Bonci, a registered sports dietitian who has worked with everyone from Olympic athletes to everyday people looking to hit their health goals. We discuss the unintended consequences of trendy elimination diets, how the physical jostling of your gut impacts your digestion, and the clinical reality behind the sports supplement industry.
The 3 Biggest Takeaways From This Episode:
1. The Danger of Unintended Food Elimination: The Unintended Consequences of Extreme Elimination: Discover why cutting out carbs, dairy, or staying on the low-FODMAP diet for too long ruins your performance, depletes your gut microbiome, and makes your gut "lazy" over time.
2. Timing, Volume, and Form for Exercise: The Performance Trifecta (Timing, Volume, and Form): Learn why fiber-maxing before a workout is a recipe for disaster, when to actually start carb-loading for an event, and how to use sugar with a purpose to keep your stomach calm.
3. Navigating the Supplement "Danger Zone”: Supplement Savvy vs. The Health Halo: A look into the dark side of popular fitness supplements. We break down hidden high-FODMAP triggers (like sugar alcohols) and why mega-dosing concentrated herbals could be risking your liver health.
Guest Bio:
Leslie Bonci is a registered dietitian, sports dietitian, and owner of Active Eating Advice. She is a former spokesperson for the Academy of Nutrition and Dietetics and the author of the American Dietetic Association Guide to Better Digestion.
Episode Timestamps:
- 00:00 - Meet Your Host: Jessie’s Journey with IBS and Mission for Relief
- 00:54 - Introducing Sports Dietician and Digestive Health Expert Leslie Bonci
- 04:44 - Trend-Based Food Exclusions and Their Dangerous Side Effects
- 07:36 - The Hidden Nutritional Risks of Going Plant-Based or Vegetarian
- 10:40 - Why Cutting Carbs Makes Athletes Slower, Weaker, and Fatigued
- 13:55 - The 8-Week Limit: Why You Must Reintroduce Low-FODMAP Foods
- 18:11 - Managing the Active Gut: How Exercise Changes Your Digestion
- 19:59 - The Correct Way to Carb-Load Without Feeling Bloated
- 23:52 - Fiber Overload: Why More Is Not Always Better for Gut Comfort
- 30:58 - Supplement Pitfalls: Hidden FODMAPs and Third-Party Testing
- 34:45 - The Danger Zone: Supplements Linked to Liver and Kidney Stress
Resources Mentioned:
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