Do you know someone who suffers from IBS (irritable bowel syndrome)? It’s a condition that’s more common than you might think, and the symptoms include everything from gas and constipation to diarrhea. But there’s good news: The low FODMAP diet can help to relieve it’s many unpleasant GI symptoms. Join me for a deep dive into the latest IBS diet interventions with my guest, gut guru, Kate Scarlata, RDN.
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Kate Scarlata is a registered dietitian and author of the new book, The Low-FODMAP Diet Step by Step. She is a New York Times bestselling author and has over 25 years’ experience working in digestive health. She is a world-renowned low-FODMAP diet and gut health expert, and her passion is to advocate for her patients and others who have gut disorders. Part of her advocacy work includes a grassroots campaign she started called, I Believe in Your Story, which has helped raise research funding for IBS and awareness. her lineup of books includes, The 21-Day Tummy Diet, The 21-Day Tummy Cookbook, The Complete Idiot’s Guide to Eating Well with IBS, and The Low-FODMAP Diet Step by Step. On today’s show, Kate walks us through the symptoms and triggers of IBS, the ins and outs of the low FODMAP diet, and a delicious low FODMAP-friendly recipe for shrimp and broccoli stir fry.
“Remember, the diet is a temporary learning situation for your body.”
Kate Scarlata, RDN
COOKBOOK GIVEAWAY {Giveaway CLOSED}: We’re giving away a copy of The Low-FODMAP Diet Step by Step by Kate Scarlata, RDN and Dede Wilson. The book features 130 recipes including, Maple Dijon Pork Chops with Root Vegetable Mash, Shrimp & Broccoli Stir-Fry, Quinoa Tabouli, Huevos Rancheros, and Chocolate Walnut Brownies. You won’t feel deprived on this diet, even for a second! Post a comment at the end of this blog post and tell me why you want to win the book and/or how the low FODMAP diet has helped you or someone you know manage IBS.
I’ll pick the winner (U.S. only, please) on July 25th.
Show Highlights:
- Kate’s 30-year career in nutrition. She’s a mom of three grown kids.
- How she grew up the youngest of nine kids and what family dinner was like in her large family.
- IBS affects 1 in 5 Americans. It’s a motility disorder in which food doesn’t move through the intestines like it should.
- People with IBS experience poor regulation between the gut and the brain. The symptoms include bellyache, constipation, gas, bloating, and diarrhea.
- The causes are not clear, but there seems to be a genetic component to IBS, and there may be a connection to food-borne illness.
- It’s important to rule out other disorders first. Treatment may include psyllium husk (Metamucil), the low-FODMAP diet, probiotics, medications, or antibiotics.
- FODMAPs are a group of commonly mal-absorbed carbohydrates that are “fast food” for gut bacteria.
- Common high FODMAP foods to avoid are watermelon, apples, pears, mango, asparagus, artichokes, wheat, onion, and cabbage.
- Following the low-FODMAP diet is a temporary. IBS patients typically follow the diet for 2 to 4 weeks. They then add FODMAPs back slowly to identify the biggest triggers. For many low FODMAP resources, check out Kate’s website.
- Kate’s personal story about how the low FODMAP diet helped her.
- Kate shares success stories, the role of exercise and yoga in IBS, and how sugar affects IBS
- The Low-FODMAP Diet cookbook includes 130 recipes (Click here for Kate’s Shrimp and Broccoli Stir-Fry recipe). Kate’s favorites include Peanut Noodles, Cheesy Grits, and Chocolate Walnut Brownies.
- Why it’s important to talk about these issues. Don’t shy away from poop talk.
- Kate recommends eating mostly whole foods, less heavily processed foods, and minimal emulsifiers.
[Tweet “Do you suffer from IBS? TUNE IN to the Liz’s Healthy Table #PODCAST for my interview w/ gut health guru @KateScarlata_RD about the Low FODMAP Diet. This powerful diet can alleviate symptoms. Learn how. #FODMAP #IBS]
Links:
My email: [email protected]
Kate’s Website – Find many valuable resources!
Have a question about the show or a suggestion for a future show? Ask away by posting a comment below or joining my Podcast Posse.
As an RD I want to learn more about FODMAP as I have recently experienced IBS symptoms myself. I am also in process of helping a family friend with resources for her GI issues as she has started to follow FODMAP diet this wk. I recommended this book based on reviews and Kate’s website with grocery lists and resources to help both of us navigate the elimination diet to determine our triggers.
Great info! Would love a copy of the book for myself and to share with clients.
So, glad you have checked out my resources on low FODMAPs. 🙂 And for thanks for listening in!
I was diagnosed with fibromyalgia 2 years ago and it’s significantly affected my digestion. Ever since I’ve had to be diligent about what I eat, portions, and plan meals more carefully. In researching the FODMAP diet I follow Kate Scarlata along with numerous other blogs on social media to find recipes & gain insight. It would be great to have a copy of Kate’s step by step book for continued help in my journey.
I am currently suffering from SIBO, and other debilitating digestive symptoms. Kate is an expert in the area of FODMAPS, and I know her book would be a valuable tool in my healing journey.
Great podcast. I, along with some of my residents have IBS. I am always looking for ways to improve my symptoms. I struggle with what causes an “episode.” This cookbook would be a fabulous resource and guide.
I have had IBS symptoms since my college years and I am in my forties now. Throughout the years I have learned that certain foods can cause explosive symptoms. Raw onions and garlic are a couple of those foods I have to be careful with. (But interestingly, I tolerate cooked onions and garlic a little better). Interesting to find out that these are FODMAP foods. I am really curious to learn more about the Low FOAP diet.
My daughter is being worked up for stomach issues. I suspect IBS and want to learn more about this diet to help her.
Just starting to learn about low FODMAP style eating to address various digestive issues we are working to identify. I love this blog and would love a copy of this book!
My husband has some stomach issues that we are beginning to investigate. It would be nice to have this cookbook and learn more about a possible cause.
Hi Liz! I’m also an RD and looking for more information on IBS. So many of my clients lately report having IBS and I’m often struggling to recommend good books for them. I’d love to have this book to help guide my peeps with gut disorders.
I would like to win a copy of The Low-FODMAP Diet Step by Step by Kate Scarlata because I have suffered with IBS for about 20 years.
Great Podcast. I work with CKD patients in early stages as well as CKD 5. This book would be a great resource to use with my patients on a daily basis.
I suffered from IBS for nearly 30 years before trying low FODMAP. That was 6 years ago and my life has been completely transformed. I have an MS in nutrition and hope to someday help others on this same journey.
I would love to win the cookbook because I am an RDN and would like to share more about this with the clients i work with
I have worked with GI patients for years, and this diet has been such a deal changer for so many! This cookbook looks wonderful, and I would like to share some of the ideas with my patients following this diet.
Hi Liz and Kate! I’m also an RD with IBS. I found Kate in 2015 through a colleague. Since I live in North Dakota, Kate graciously offered to consult with me via phone. I experimented that summer with the Low-FODMAP diet. I easily discovered my triggers and I’m happy to report that I feel amazing now. I credit the knowledge I received about my food triggers, yoga/meditation, and probiotics to my symptom management. I couldn’t have done it without Kate! I’d love to win a copy of the book!
This book will help me to cook healthy and delicious food for my family, a few of whom have IBS and struggling with this disease for many years
Learning this new word FODMAP after being diagnosed with genetics for Celiac disease, IBS-D and SIBO. My functional nutritionist recommended Kate Scarlata’s website for me to learn more about my food list. I would love to have Kate Scarlata’s book for recipes and reference.
I had cecum volvulous in 2016 and a foot of my intestines was removed. One of the findings during that emergency surgery was active Colitis. 2017 I went in for a colonoscopy and the results were Collagenous Colitis. I am still very sick. 8+ BM’s a day and I don’t see the Gastro until the end of the month. I’m loosing my mind – so exhausted, dehydrated, and discouraged. I’ve ordered the book and I’m anxious to begin reading it. I’d love to send my mom a copy of the book. I’m in Philly next week for work. Wanna meet up and chat?! ?
I have hope and I’m not ready to give in to steroids yet. Thank you for your work and assistance with IBD. Keep shining!
Hi Jenn: I live in the Boston area as does Kate. I think she’s relocating to DC at some point. If you want to connect with her or even set up a phone consult, you should reach out to her via the Contact link on her site. Wishing you the best of luck with your GI issues. It sounds like Kate might be able to point you in a good direction.
Thank you! I will connect with her.
I’m still learning the ins and outs of ulcerative colitis and I know my diet plays a big role. Finding Kate via recommendation from a friend, I’ve been able to learn what works and what doesn’t. Adding additional resources with her new book would be wonderful!
I am an RD and have become addicted to Liz’s healthy table podcasts and it certainly makes vacuuming or going to the gym bearable when I’m listening to these podcasts at the same time! I’d love to get this book by Kate Scarlata so I can give it to my very best friend who suffers from IBS. I think this would help her a lot!
So glad you stopped by and are enjoying the show! Vacuuming and going to gym with a good podcast sounds great to me!!
My Dr just advised me to try this diet. I have been battling IBS-D for years. At least 25. I would so love this this book. I’m 65 an this is such a change in my way of eating. I have always eaten fresh fruit and veggies year round. Now so much of that is out also I battle migraines and had thyroid cancer surgery a couple years ago so I need help.
My daughter has ibs as well as a rare cystic brain disease and has endured 11 brain surgeries. She deals with so many issues. I would love to win the book for her to see if it’s the answer to stomach issues.