Told to take digestive enzymes to help with your IBS, or combat meals you think might trigger your gut symptoms? Let’s dive into another listener question in this week’s episode! We discuss what digestive enzymes are, which ones are helpful for various intolerances (FODMAPs, lactose, etc.) and which you might want to consider (and skip!).

⏱️ Chapters:

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👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

📌 FODZYME: Save 15% off your first order!

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If the GutFit Nutrition Podcast is giving you value - helped your digestion and fitness, made you rethink how you approach your gut health, please consider leaving a review! 🎧

If you have questions for my listener Q & A episodes, you can submit them here, or send me an email at ⁠leigh@leighmerotto.com⁠. See you soon!

In episode 11, we’re answering the question “Why does fibre make my IBS symptoms worse”? You’ve heard (or been told) that fibre is good for you - it can solve all your IBS problems! And yet, when you eat more, you get more gas, pain and bloating. What gives? We dive into why this happens, and what you can do about it in today’s episode.

⏱️ Chapters:

• (0:00) Welcome and intro to the GutFit Nutrition Podcast
• (0:49) Listener question: Why does increasing fiber worsen my IBS?
• (1:44) Visceral hypersensitivity explained
• (2:28) Research: IBS pain response to gut stretching
• (3:34) Connection between fiber, microbiome imbalance, and symptoms
• (4:00) Three keys: fiber amount, type, and balance
• (4:57) Recommended daily fiber intake for IBS
• (5:20) How fiber fuels gut bacteria and supports gut health
• (5:44) What happens when fiber intake is too low
• (6:08) Final thoughts: You can increase fiber with IBS strategically

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👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

📌 Visceral Hypersensitivity & IBS

📌 When the Body Says No by Gabor Mate

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If the GutFit Nutrition Podcast is giving you value - helped your digestion and fitness, made you rethink how you approach your gut health, please consider leaving a review! 🎧

If you have questions for my listener Q & A episodes, you can submit them here, or send me an email at ⁠leigh@leighmerotto.com⁠. See you soon!

In this episode of the GutFit Nutrition Podcast, we’re talking about the symptoms and impacts of Overactive Bladder (OAB), and link to IBS and digestive issues. This episode will empower you to take control with diet/lifestyle strategies and seek expert support, rather than simply living with it.

⏱️ Chapters:

• (0:00) – Introduction
• (1:46) – Introduction to the episode and focus on overactive bladder (OAB)
• (2:24) – Meet Callie K, the Bladder Dietitian and her personal story
• (5:00) – Callie’s journey from IC diagnosis to OAB and treatment challenges
• (7:25) – Signs and symptoms of overactive bladder
• (9:00) – Common root causes of OAB including pelvic floor and nervous system
• (12:00) – How chronic stress and nervous system dysregulation affect the bladder
• (15:00) – The gut-bladder connection and impact of IBS on urinary symptoms
• (16:45) – Nervous system regulation as a key to bladder symptom relief
• (20:56) – Overview of conventional OAB treatments and their limitations
• (24:01) – OAB in active individuals and runners with IBS
• (25:55) – Importance of proper hydration and common bladder irritants
• (29:01) – Harmful bladder habits to stop doing right now
• (32:07) – Dietary triggers for OAB and how to test sensitivities
• (38:34) – Callie’s top takeaways for improving bladder health
• (41:09) – How to connect with Callie K and learn more about her work

👤 Today’s Guest: Callie Krajcir, MS, RD

Callie Krajcir, MS, RD, The Bladder Dietitian®, is a Registered Dietitian and leading expert in bladder health. Living with interstitial cystitis (IC) her entire life and OAB during her college years has fueled her passion for helping others with IC, OAB and related conditions. Callie is the founder of Callie K Nutrition, the IC You Podcast, and social media platforms (@callieknutrition) that have empowered hundreds to find relief from bladder pain, urgency, and frequency through practical diet and lifestyle changes. She also serves as Vice Chair of the Board of Directors for the Interstitial Cystitis Association, advocating for awareness and better care for those living with IC.

📌 Callie’s Website

📌 Callie’s Instagram

📌 IC You Podcast

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👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

📌 Book: When the Body Says No by Gabor Mate

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📱⁠⁠⁠⁠Follow on Instagram⁠⁠⁠

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If the GutFit Nutrition Podcast is giving you value - helped your digestion and fitness, made you rethink how you approach your gut health, please consider leaving a review! 🎧

If you have questions for my listener Q & A episodes, you can submit them here, or send me an email at ⁠leigh@leighmerotto.com⁠. See you soon!

In this episode, we’re diving into the actual diagnosis of Irritable Bowel Syndrome (IBS). As an IBS and gut health Dietitian, I am always explaining to my clients and community that IBS is a true medical diagnosis and that your symptoms are valid! We discuss the hallmark symptoms of IBS, IBS subtypes, common drivers and causes of IBS, and how to receive a proper diagnosis.

⏱️ Chapters:

• (00:00) – Intro

• (00:48) – Listener Q&A Intro & Today’s Question: “How do you diagnose IBS?”

• (01:37) – Is IBS a real medical condition? Busting the myth

• (02:03) – Common IBS symptoms explained

• (03:34) – 4 Types of IBS (Rome IV Criteria)

• (05:02) – How IBS is diagnosed (Rome IV diagnostic framework)

• (06:57) – IBS vs. Other GI Conditions

• (07:59) – Red flags to rule out before IBS diagnosis

• (09:11) – Tests that are unreliable for IBS (IGG, GI Map, Viome, etc.)

• (11:18) – IBS Smart Test: A promising tool for post-infectious IBS

• (12:34) – Tips for preparing to talk to your doctor

• (13:36) – Building a strong care team for IBS management

• (14:50) – You're not alone: IBS affects millions

• (15:17) – How to apply for coaching & my Gut Harmony Method Program for lasting IBS relief

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👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

📌 IBS Explained Article

📌 Learn More About My Gut Harmony Method Program (IBS & Gut Health Coaching)

📌 Rome IV Diagnostic Criteria for IBS

✨Join my FREE MASTERCLASS - Steal My Ultimate Gut Relief Roadmap: 6 Steps to Lasting IBS Control on June 3rd & 4th. ⁠Save your seat here.

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👩🏻‍⚕️ ⁠⁠⁠Apply For Coaching⁠⁠⁠

If the GutFit Nutrition Podcast is giving you value - helped your digestion and fitness, made you rethink how you approach your gut health, please consider leaving a review! 🎧

If you have questions for my listener Q & A episodes, you can submit them here, or send me an email at ⁠leigh@leighmerotto.com⁠. See you soon!

In today’s Episode, we’re exploring PCOS and dysbiosis—specifically, how your gut microbiome can influence the development and management of Polycystic Ovary Syndrome. We break down the science behind the gut-hormone connection and what it means for those navigating gut symptoms like IBS, SIBO, or GERD alongside hormonal conditions like PCOS.

⏱️ Chapters:

• (0:35) – Intro
• (1:24) – Exploring the Gut-Hormone Connection in PCOS
• (2:07) – Guest Intro: Sana Motlekar, PCOS & Metabolic Health RD
• (4:35) – Sana’s Personal Journey & Cultural Focus
• (8:25) – What Is PCOS? Diagnosis Criteria Explained
• (10:35) – Misdiagnosis & Dismissal of PCOS Symptoms
• (15:49) – Root Causes: Insulin Resistance, Stress, Inflammation
• (21:31) – Conventional vs. Functional Approaches (Metformin, Birth Control)
• (27:15) – The Role of Gut Health in Hormone Regulation
• (33:35) – IBS, Dysbiosis & PCOS – What's the Link?
• (39:39) – How Gut Microbes Impact Estrogen & Androgens
• (43:57) – Top Nutrition Strategies for Managing PCOS
• (49:10) – Lifestyle Factors: Products, Toxins & Stress
• (52:52) – Movement & Exercise For PCOS
• (57:05) – Can You Do HIIT with PCOS?
• (1:00:35) – Final Takeaways

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👤 Today’s Guest: Sana Motlekar

Sana Motlekar is a Registered Dietitian with a Master of Public Health, specializing in PCOS, weight loss, fatty liver, and diabetes. Based in Toronto, Sana brings over 12 years of experience helping women feel at home in their bodies without restriction, shame, or sacrificing their cultural food roots.

📌 Sana’s Website: https://www.pcosweightlossdietitian.com/

📌 Sana’s Instagram: https://www.instagram.com/pcos.weightloss.dietitian/

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👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

📌 Body Composition Meal Plan & Resource Set: https://www.leighmerotto.com/shop

📌 The Upside of Stress Book: https://amzn.to/4jXHdlE

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If the GutFit Nutrition Podcast is giving you value - helped your digestion and fitness, made you rethink how you approach your gut health, please consider leaving a review! 🎧

If you have questions for my listener Q & A episodes, you can submit them here, or send me an email at ⁠leigh@leighmerotto.com⁠. See you soon!

Welcome to our first listener Q&A Episode! This question comes from Bianca from Canada: Why does stress make my IBS and digestive symptoms worse?

This topic is super important, and fairly complex. I see the connection play out very often in my clients with digestive issues like IBS, SIBO and IBD. More often than not, they know that stress is a huge trigger for flare-ups. And when they come to me, many are often in a high-stress state due to their life commitments, work, family, etc.But also more often than not, they don’t realize how much stress is actually affecting their digestion and ability to heal from IBS.

⏱️ Chapters:

• (00:00) – Intro

• (2:30) – Why Does Stress Make My IBS Worse?
• (3:18) – The Stress-Gut Connection in IBS and Other Conditions
• (5:01) – What Happens in the Body During Stress?
• (7:04) – When Stress Becomes Harmful
• (8:40) – Cortisol, Adrenaline, and Digestion
• (10:30) – Chronic Stress and the Nervous System
• (12:20) – Gut-Brain Axis and the Vagus Nerve
• (14:15) – How Stress Impacts Gut Motility
• (16:05) – Stress-Driven Changes in Eating Habits
• (17:35) – The Gut Microbiome and Stress-Induced Dysbiosis
• (19:25) – Inflammation and Cortisol Dysfunction
• (21:40) – Long-Term Strategies for Stress Resilience
• (24:14) – Quick Stress-Relief Tools for IBS Management
• (26:43) – Final Thoughts on Managing Stress for Gut Health

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👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

📌 The Tapping Solution App (50% Off Annual Subscription + 2 Week Free Trial)

📌 The Powerful Effect of Stress on Your Gut Health and IBS Symptoms

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If the GutFit Nutrition Podcast is giving you value - helped your digestion and fitness, made you rethink how you approach your gut health, please consider leaving a review! 🎧

If you have questions for my listener Q & A episodes, you can submit them here, or send me an email at ⁠leigh@leighmerotto.com⁠. See you soon!

Today, we’re tackling a topic that so many runners struggle with—how to fuel properly to prevent GI distress. Whether you’ve experienced mid-run stomach cramps, bloating, or the dreaded emergency bathroom stop, you know how much gut issues can derail your performance. So, how can you fuel smarter and run stronger?

Fuelling endurance while balancing gut health is a topic I work with many of my coaching clients on, and joining me in this discussion is fellow Dietitian Stephanie Small!

⏱️ Chapters:

• (0:00) – Intro
• (1:29) – Today’s Topic & Our Guest: Stephanie Small, Sports Dietitian & PhD Student
• (3:14) – Stephanie’s Background & Current Work

• (8:08) – Why Fueling Matters for Runners
• (10:30) – Fueling Before Short & Long Runs
• (13:04) – Is Fasted Running Helpful?
• (16:38) – When & How to Fuel During Long Runs
• (20:29) – Fat as Fuel? Why It’s Not Ideal for Performance
• (23:40) – Avoiding GI Issues While Fueling
• (27:32) – Gels vs. Real Food: Budget-Friendly Fueling
• (37:04) – Carb Loading Explained & Practical Tips
• (46:06) – Final Tips for Half & Full Marathon Nutrition

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👤 Today’s Guest: Stephanie Small RD MPh

Stephanie is a Toronto-based Sports Dietitian, PhD student, and the owner of Stephanie Small Coaching. She specializes in helping athletes—from marathon runners and triathletes to MMA fighters and corporate professionals—optimize their performance through science-driven, realistic nutrition strategies.

Not only does Stephanie bring her expertise as a dietitian, but she’s also an accomplished endurance athlete herself. She’s completed a 50k ultramarathon, three marathons, three half-marathons, and is currently training for an Ironman in 2025!

📌 Stefanie's Instagram: https://www.instagram.com/stephaniesmall.rd/

📌 Stefanie's Website: https://stephaniesmallcoaching.com/

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👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

📌 IBS and High-Intensity Exercise: Your Guide to Train Smart Without the Gut Flare-ups

📌 Pre & Post-Workout For a Happy Gut Mini Course

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✉️ CONNECT WITH ME: ⤵️

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If the GutFit Nutrition Podcast is giving you value - helped your digestion and fitness, made you rethink how you approach your gut health, please consider leaving a review! 🎧

If you have questions for my listener Q & A episodes, you can submit them here, or send me an email at ⁠leigh@leighmerotto.com⁠. See you soon!

Today’s episode is a recording from a live webinar I recorded with Dede Wilson, Cofounder of FODMAP Everyday® and The Queen Zone™. If you experience both irritable bowel syndrome (IBS) and anxiety, you are not alone. These two conditions occur together more often than you may have realized.

⏱️ Chapters:

• (00:00) – Intro
• (01:31) – Meet your hosts: Leigh Merotto & Dédé Wilson
• (02:54) – How common is anxiety with IBS?
• (05:00) – Anxiety vs. stress: What’s the difference?
• (07:28) – Gut-brain connection explained
• (09:04) – Why IBS & anxiety often overlap
• (13:41) – FODMAP fears: Why staying restricted can backfire
• (17:02) – The 3 phases of the low FODMAP diet
• (21:08) – IBS & gut inflammation: What we know
• (25:06) – Are probiotics helpful for IBS?
• (29:07) – Non-food triggers: Sleep, stress, and timing
• (32:57) – Real-life strategies for eating out with confidence
• (35:30) – Gut-directed hypnotherapy: Can it help?
• (39:05) – Intermittent fasting & IBS: A risky combo?
• (44:30) – Food intolerance tests: Fact vs. fiction
• (56:00) – Breaking the restriction-anxiety cycle

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FODMAP Everyday is an incredible resource to help you thrive on the low FODMAP Diet with IBS! Checkout FODMAP Everyday for evidence-based, comprehensive guides, recipes and resources for your low FODMAP Diet Journey. You can find lots of evidence based blogs written by various Monash trained Dietitians including several from yours truly, as well as low FODMAP recipes, product guides and more.

📌 FODMAP Everyday Website

📌 FODMAP Everyday on Instagram

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👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

📌 Read My Article About IBS And Anxiety

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✉️ CONNECT WITH ME: ⤵️

📱⁠⁠⁠Follow on Instagram⁠⁠

🎁 ⁠⁠Grab a Freebie!⁠⁠

🖥️ ⁠ Shop the Resource Suite⁠⁠

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If the GutFit Nutrition Podcast is giving you value - helped your digestion and fitness, made you rethink how you approach your gut health, please consider leaving a review! 🎧

If you have questions for my listener Q & A episodes, you can submit them here, or send me an email at ⁠leigh@leighmerotto.com⁠. See you soon!