I’ve been aware of the multiple risks surrounding elimination diets in general and those that are linked to the most popular “IBS diet”, the low FODMAP diet (which is why I don’t particularly endorse them). I’ve written a couple of blog posts about it in the past and you can read them here and here.

A new, very important reason has popped into my radar that almost no one knows about: elimination diets increase the risk of developing new food allergies! 

This can happen both to children and adults and the risk of developing a new allergy (IgE mediated) is higher if you have had any other food allergies before, or if you have asthma or eczema diagnoses. 

What happens, is that your immune system monitors all the different proteins in the gut and makes sure to let safe proteins be but attack and destroy dangerous proteins. The immune system gets to know the proteins in foods we eat regularly and labels them as friendly, but if you stop eating that food, the immune cells can forget that this protein was friendly and begins to treat it as foe. 

Importantly, many of the new allergic reactions that were caused by elimination diets were severe, causing anaphylaxis! 

This is a very important fact to consider when thinking about totally eliminating foods, especially if you already have allergies, eczema or asthma. When it comes to something like IBS, amount is everything, so total elimination is not usually needed, nor is it advisable. Especially with something like the low FODMAP diet, as those FODMAPs are actually really important for your gut microbes.

If you feel like you can’t avoid trying the low FODMAP diet or something like it, talk to me and we’ll discuss if it really is your only option, or if there’s a way to do it safely and not cause more problems than you already have. At minimum, if you want to avoid a food altogether, do it only for about 2-4 weeks so that your immune system police won’t forget those foods and start treating them as bad guys.

You’ve heard this before (I hope), but food doesn’t really cause IBS. If you notice that you are becoming sensitive to a food, it’s a sign that your digestive system is becoming sensitive, and the food sensitivity is just a symptom of a deeper problem. The fix is not to start avoiding one food after another, but to try to reduce the sensitivity itself. 

In IBS, a faulty gut-brain axis is the cause of the sensitivity (read more here), and utilizing methods that aim to mend the broken communication between the gut and brain are perhaps the most important things for you to do.

I’ve got what you need. I designed my IBSwise online program to look at IBS from all angles and to give you the methods that work on the root cause of IBS, without making you radically eliminate foods. This program is for you if you are comfortable searching for information online and can take that information and apply it in your specific situation (I’ll help you if needed). 

If you’d rather have someone tell you specifically what you should do next to ease your IBS symptoms, then hop onto a phone call with me to decide which 1:1 program fits your needs the best. I’m there for you every step of the way.

References:

Chang A, Robison R, Cai M, Singh AM. Natural History of Food-Triggered Atopic Dermatitis and Development of Immediate Reactions in Children. J Allergy Clin Immunol Pract. 2016 Mar-Apr;4(2):229-36.e1. doi: 10.1016/j.jaip.2015.08.006. Epub 2015 Nov 17. PMID: 26597013; PMCID: PMC4789144.

Nachshon L, Goldberg MR, Elizur A, Appel MY, Levy MB, Katz Y. Food allergy to previously tolerated foods: Course and patient characteristics. Ann Allergy Asthma Immunol. 2018 Jul;121(1):77-81.e1. doi: 10.1016/j.anai.2018.04.012. Epub 2018 Apr 21. PMID: 29684569.

Sharma. H. How cutting out certain foods can trigger new allergies. National Geographic. 2025. https://www.nationalgeographic.com/health/article/elimination-diets-food-allergies-risk accessed 9/4/2025

For a long time, depression has been thought to be a combination of genetic susceptibility and environmental factors. Only recently experts have begun to realize that another factor is at play – the gut-brain axis. 

So far, I’ve focused on the gut-brain axis from the digestive symptoms and IBS point of view, here for example. This time I’d like to bring up gut-brain axis from the brain side of things and talk about how it’s linked with depression.

What is depression

Depression is the most common mental illness in the world. Millions of people are affected by it. We all know how it feels like when you just don’t feel like doing anything, you feel anxious, low in energy and can’t sleep well. When it’s depression, imagine feeling this way for long periods of time. 

It’s hopeful that scientific research continues to unearth the mechanics of depression better and better. No longer are medications the only way to improve depressive symptoms. You can support your mental wellbeing through the gut-brain axis, which is accessible through everyday actions! 

How does the gut-brain axis influence depression? This is not completely understood yet, but it looks to have a lot to do with your gut microbiota. For one, the gut-brain axis is a two-way communication pathway between the gut and the brain and for two, your gut microbes can tap into this communication and send signals to the brain. The trillions of gut microbes we all have in our large intestines have a tremendous effect on our mood!

Studies looking at the gut microbiota of people with depression are showing noticeable negative changes in microbial composition and diversity. This is problematic, because all the different microbes have slightly different functions in the gut through the variety of substances, like short chain fatty acids and signaling molecules they make. In very simple terms, some of these substances can reduce inflammation, and some of them can promote inflammation. Inflammation in the long term is harmful not just for the gut, but also for the brain. Negative changes in gut microbiota composition leads to an increase in inflammatory substances. 

And now, the big question: how can you positively impact your gut microbes to lower the risk of depression, and to perhaps even reduce depressive symptoms? 

Two instant tips for fighting depression

1.Eat at least 30 different plant foods every week. When your diet is very varied, your healthy gut microbes get a great array of nutrients and different fibers that allow them to thrive. With many food sources available to them, a higher variety of different species and strains can live in your large intestine and produce all the anti-inflammatory substances that help your brain. 

It’s easier than you might think! Begin to vary your breakfast cereal type, your salad ingredients and mix it up with roasted veggies. Add different kinds of seeds and nuts into your oatmeal or eat as a snack, and be sure to add in some beans or lentils every week, too. Mix it up with the fruits you eat every day, and use spices in cooking – soon you will notice you can easily eat more than 30 different plant foods a week.

2.Avoid processed grains and choose whole grains. Whole grains are rich in fiber, and fiber feeds your good gut bacteria. White bread, pasta and rice are all made from processed grain of which the fiber and most other nutrients are removed, leaving behind mostly starch. Tasty for sure, but not nutritious. Instead, choose less processed whole grains, like whole grain bread and pasta and brown rice. You’ll also feel fuller longer. You can check if a food is whole grain by simply reading the ingredients list – if whole grain is mentioned first, then it’s a fiber-rich choice. 

The great thing about these small changes is that you will probably notice changes not only in your mood, but in many other ways as well. Time and again we see how in the body everything affected by everything. I’m excited to see your health improve!

References:

Chang L, Wei Y, Hashimoto K. Brain-gut-microbiota axis in depression: A historical overview and future directions. Brain Res Bull. 2022 May;182:44-56. doi: 10.1016/j.brainresbull.2022.02.004. Epub 2022 Feb 11. PMID: 35151796.

Reyes-Martínez S, Segura-Real L, Gómez-García AP, Tesoro-Cruz E, Constantino-Jonapa LA, Amedei A, Aguirre-García MM. Neuroinflammation, Microbiota-Gut-Brain Axis, and Depression: The Vicious Circle. J Integr Neurosci. 2023 May 8;22(3):65. doi: 10.31083/j.jin2203065. PMID: 37258450.

McDonald D, Hyde E, Debelius JW, Morton JT, Gonzalez A, Ackermann G, Aksenov AA, Behsaz B, Brennan C, Chen Y, DeRight Goldasich L, Dorrestein PC, Dunn RR, Fahimipour AK, Gaffney J, Gilbert JA, Gogul G, Green JL, Hugenholtz P, Humphrey G, Huttenhower C, Jackson MA, Janssen S, Jeste DV, Jiang L, Kelley ST, Knights D, Kosciolek T, Ladau J, Leach J, Marotz C, Meleshko D, Melnik AV, Metcalf JL, Mohimani H, Montassier E, Navas-Molina J, Nguyen TT, Peddada S, Pevzner P, Pollard KS, Rahnavard G, Robbins-Pianka A, Sangwan N, Shorenstein J, Smarr L, Song SJ, Spector T, Swafford AD, Thackray VG, Thompson LR, Tripathi A, Vázquez-Baeza Y, Vrbanac A, Wischmeyer P, Wolfe E, Zhu Q; American Gut Consortium; Knight R. American Gut: an Open Platform for Citizen Science Microbiome Research. mSystems. 2018 May 15;3(3):e00031-18. doi: 10.1128/mSystems.00031-18. PMID: 29795809; PMCID: PMC5954204.

You've probably noticed that I often talk about stress and the gut-brain axis. It's a recurring theme here on the blog and on my social media, and even though I’m risking sounding like a broken record, it's for good reason.

Through these discussions, many of you have shared a common experience: feeling significantly more bloated on workdays compared to your days off. It's fantastic that you've been able to connect this to the information I've shared about the link between bloating and stress.

Indeed, stress is a probably the biggest culprit in why you might experience bloating specifically on workdays. Stress can influence how fast your intestines move food and gas, which can lead to gas build-up and discomfort. Stress can also cause irregular contractions and relaxation of your abdominal muscles, causing a puffed up look. Lastly, stress can heighten the sensitivity of your gut. This means that on workdays, your gut may react more strongly to normal digestive processes, such as the presence of food, leading to feelings of discomfort and fullness. On your days off, when you're more relaxed, your gut might not even register these same sensations. This phenomenon is known as visceral hypersensitivity and it’s likely that your IBS might know it all too well too.

Beyond stress, other factors in your workday routine could be contributing to bloating. Here are four additional possibilities:

1. Speed Eater Extraordinaire: Is your lunch break looking more like a pit stop? When you're "inhaling" your food in a hurry, you swallow a ton of extra air. Plus, when you feel rushed, your gut feels it too! And I bet you don’t end up chewing your food down enough to support your digestion. Those bigger chunks of food are hard to digest, leading to bloating.
2. The Feast or Famine Rollercoaster: Whether it's skipping meals due to lack of time or grazing on small amounts of food throughout the day, both of these eating patterns can disrupt your digestive system's natural rhythm, potentially leading to bloating.
3. Desk Jockey Blues: Let's be honest, most of us are glued to our chairs at work, which isn't your bloated belly's best friend. Sitting for long stretches can trap gas and make you feel like you've swallowed a balloon (and maybe even look like it!). You might even get gas pains from big gas bubbles that are desperately trying to find their way out.
4. The Processed Food Parade: When time is tight, those ready-made meals and processed snacks can seem like a lifesaver. But sometimes, our guts just aren't fans of all the extra ingredients and preservatives. They can be harder to digest than those lovingly prepared meals you make at home.

So, what can you do to minimize workday bloating?

You guessed it - do the opposite to what you feel is the problem.

⭐ See if you could batch cook meals to take to work instead of relying on ready-made meals. If this is too much, don’t worry too much about it, I always recommend against thinking that your food is unhealthy or bad for you. Give yourself a break – ready-made meals are fine if that’s what you need to do. Eating food is better than skipping meals! 

⭐This brings us to the importance of regular meals, ideally every four hours or so. This timeframe allows your stomach to finish digesting the previous meal before more food is introduced - having to mix newly eaten food with partially digested food is not ideal! You're also less likely to be ravenous, which can lead to eating a lot of food quickly.

⭐ Explore ways to dedicate more time to your meals during the workday. Could you block out time in your calendar or discuss a slightly longer meal break with your supervisor? Think about your specific circumstances and creatively think of potential solutions. If there’s nothing you can do about the length of your meal break, at least cultivate a sense of calmness when you eat. Imagine that there’s no rush. Chew your food thoroughly, almost to a puree. Sip water with your meal, avoiding large gulps, and ideally, avoid ice cold drinks.

⭐ Make an effort to take breaks from sitting every hour. A brief walk around the office, a short stroll outside, or even just walking in place next to your desk are great. Some gentle stretches or a yoga pose can also get the gases in your gut moving.

⭐ Regarding work-related stress, explore potential solutions such as discussing your workload and tasks with your supervisor to make sure you have everything you need and aren't feeling overwhelmed. If a workload overhaul isn't in the cards, see if you can change the way you respond to your work tasks. Cultivate a sense of confidence that you’ll get everything done in time. Every time you feel stress lurking behind your back ready to take over, stop for a bit to take a few deep breaths, or take a few minutes to do a breathing exercise. Breathing exercises are excellent as a stress release routine also even when you don’t feel stress – pick a time in your day, like bedtime, to spend a few minutes practicing. When you calm your nervous system regularly, unconscious stress melts away and you can avoid getting stressed out as often.

Don’t know any breathing exercises? Here’s a very powerful one from my facebook page. 

Have you noticed this workday-bloat phenomenon yourself? I'd love to hear about your experiences and what you've found helpful in managing it. Email me at [email protected], use this contact form, or just leave a comment below!

But listen, if this bloating is becoming a real problem and affecting your daily life, it's definitely worth taking a closer look. That's why I've created my brand new FREE Ebook: "Why the Balloon Belly?".

Inside, you'll find a practical table outlining more than ten potential causes of bloating, which can help you compare your symptoms to different gut-related issues. If anything in there resonates with you, it might be a good idea to connect with your doctor or me to discuss the next steps and whether further investigation is warranted.

Ready to explore the potential reasons behind your discomfort? You can download the free Ebook here.

While bloating is a common experience, and some bloating is completely normal for a well-working digestive system, persistent discomfort doesn't have to be something you simply accept. Understanding the possible underlying problem is the first step towards feeling better and regaining control. I hope this post has been a helpful starting point.

Could the answer to IBS lie in the ancient practice of meditation?

IBS is a world-wide problem and the most common gastrointestinal disorder.

For a long time, irritable bowel syndrome has just been thought of as a functional problem: there’s nothing measurably, or visibly wrong with the intestines, so labeling IBS as a functional problem is almost like a shrug from the experts. 

Now, IBS has earned a new classification: a disorder of gut-brain interaction. So, instead of IBS being a functional problem, there’s actually something physical that becomes disrupted – it’s just not visible to the naked eye. 

What is gut-brain interaction? It is the two-way communication highway between your brain and your gut. It’s also called “gut-brain axis”. When the connection is disrupted, there are misunderstandings and overreactions that lead to IBS symptoms. You can read more about the gut-brain axis in this blog post.

What disrupts the gut-brain interaction? Many things, but a big culprit looks to be stress (1). Stress causes stress hormones to surge in the body, which turn digestion off. With a lower digestive “fire”, food digests poorly, leading to abdominal pain, diarrhea/constipation and/or bloating. 

To make matters worse, the brains of people with IBS are wired in ways that make them more sensitive to stress, triggering a stress response more easily, which causes a difficult situation to turn into gut symptoms more easily as well. (2)

Solution? To mend the gut-brain interaction through stress release practices and mindset shifts. 

And what I’m really excited about, is meditation’s ability to change the brain to withstand stress better (4). This means that while stress is not going to go away, you cope better with stress, and a stressful situation less easily leads to IBS symptoms. Naturally, these effects come from a long-term practice. But, even a one-time practice of a few minutes of meditation can measurably reduce stress. (5)

Personally, after 15 years of practice, daily meditation has become my secret weapon. Not only do I feel great while meditating (though not always, sometimes my brain is just too restless), I’ve noticed in general feeling calmer, more empathetic, and having a better emotional control than I used to. It feels like my brain gets triggered less easily.

One of the meditation techniques I particularly love is Hong Sau (Sau pronounced “saw”). It’s a technique of attentive focus on the breath. Since the breath is always there, it becomes an excellent object for meditation (no, meditation is not about blanking the mind). A focused mind is a calm mind, and a calm breath leads to a calm mind and vice versa. Or how do you breathe when you are reading a book with deep focus? 

I’m teaching the Hong Sau meditation technique live online starting today on Wednesday January 8^th 2025. There’s still time to sign up! Even if you miss the first class, you can still participate live in the remaining four. All the sessions will be recorded, so you’ll get the recording of the first session, and they will be made available for purchase as a full course after the live course is finished. Go here for more info. Sign up by emailing me at [email protected]

Questions? You got my email address.

Let’s make the year 2025 the best one yet! Let’s start by taking up meditation, or some other stress release practice, and cultivating the belief that improvement is possible – I really do believe that. Even if you feel like you’ve tried everything, something will help you, if you keep working at it.

References

1. Cryan JF, O'Riordan KJ, Cowan CSM, Sandhu KV, Bastiaanssen TFS, Boehme M, Codagnone MG, Cussotto S, Fulling C, Golubeva AV, Guzzetta KE, Jaggar M, Long-Smith CM, Lyte JM, Martin JA, Molinero-Perez A, Moloney G, Morelli E, Morillas E, O'Connor R, Cruz-Pereira JS, Peterson VL, Rea K, Ritz NL, Sherwin E, Spichak S, Teichman EM, van de Wouw M, Ventura-Silva AP, Wallace-Fitzsimons SE, Hyland N, Clarke G, Dinan TG. The Microbiota-Gut-Brain Axis. Physiol Rev. 2019 Oct 1;99(4):1877-2013. doi: 10.1152/physrev.00018.2018. PMID: 31460832.
2. Mayer EA, Ryu HJ, Bhatt RR. The neurobiology of irritable bowel syndrome. Mol Psychiatry. 2023 Apr;28(4):1451-1465. doi: 10.1038/s41380-023-01972-w. Epub 2023 Feb 2. PMID: 36732586; PMCID: PMC10208985.
3. Baboș CI, Leucuța DC, Dumitrașcu DL. Meditation and Irritable Bowel Syndrome, a Systematic Review and Meta-Analysis. J Clin Med. 2022 Nov 2;11(21):6516. doi: 10.3390/jcm11216516. PMID: 36362745; PMCID: PMC9658118.
4. Taren AA, Gianaros PJ, Greco CM, Lindsay EK, Fairgrieve A, Brown KW, Rosen RK, Ferris JL, Julson E, Marsland AL, Bursley JK, Ramsburg J, Creswell JD. Mindfulness meditation training alters stress-related amygdala resting state functional connectivity: a randomized controlled trial. Soc Cogn Affect Neurosci. 2015 Dec;10(12):1758-68. doi: 10.1093/scan/nsv066. Epub 2015 Jun 5. PMID: 26048176; PMCID: PMC4666115.
5. Mandlik GV, Siopis G, Nguyen B, Ding D, Edwards KM. Effect of a single session of yoga and meditation on stress reactivity: A systematic review. Stress Health. 2024 Jun;40(3):e3324. doi: 10.1002/smi.3324. Epub 2023 Oct 11. PMID: 37822096.