The Gut Health Podcast

Did you know that a balanced gut microbiome can improve nutrient absorption, reduce inflammation, and support mood regulation? Incorporating simple habits into your daily routine—such as eating fiber-rich foods, staying hydrated, restful sleep and managing stress—can make a significant difference in how your digestive system works and gut microbiota function. Join Kate Scarlata and Dr. Megan Riehl on this must-listen episode of The Gut Health Podcast as they break down their top 10 tips for gut health and offer actionable strategies for overall wellness! You will learn the key elements that link stress to our digestive health, exploring everything from the impact on gut motility to the downstream effects on our resident gut microbiota. Learn the science behind cognitive behavioral therapy (CBT), meditation, and the connection to digestion. Explore the power of nutrition to supercharge your gut microbiota but also the fascinating impact of diet on mood. With guidance on incorporating fiber-rich and fermented foods into your diet, Kate and Dr. Riehl emphasize gentle introductions for sensitive tummies and the many benefits of regular exercise for both the body and the mind. Tune in for engaging tips and personal stories that empower your journey to a balanced and happy life for you (and your gut!). Podcast Reviews [https://podcasts.apple.com/us/podcast/the-gut-health-podcast/id1725647541] (Thank you!!) References: Cognitive behavioral therapy for irritable bowel syndrome induces bidirectional alterations in the brain-gut-microbiome axis associated with gastrointestinal symptom improvement [https://pubmed.ncbi.nlm.nih.gov/34847963/] Alteration of faecal microbiota balance related to long-term deep meditation [https://pmc.ncbi.nlm.nih.gov/articles/PMC9896348/] Diet and Gut Microbiome: https://pmc.ncbi.nlm.nih.gov/articles/PMC9455721/ [https://pmc.ncbi.nlm.nih.gov/articles/PMC9455721/] Benefits of Forest bathing: https://pmc.ncbi.nlm.nih.gov/articles/PMC6886167/pdf/12199_2019_Article_822.pdf [https://pmc.ncbi.nlm.nih.gov/articles/PMC6886167/pdf/12199_2019_Article_822.pdf] Learn more about Kate and Dr. Riehl: Website: www.katescarlata.com [http://www.katescarlata.com/] and www.drriehl.com [http://www.drriehl.com/] Instagram: @katescarlata [https://www.instagram.com/katescarlata/] @drriehl [https://www.instagram.com/drriehl/] and @theguthealthpodcast [https://www.instagram.com/theguthealthpodcast?igsh=Ym1idnoydnN3OXV3] Order Kate and Dr. Riehl's book, Mind Your Gut: The Science-Based, Whole-body Guide to Living Well with IBS [https://www.hachettebookgroup.com/titles/kate-scarlata/mind-your-gut/9780306832338/]. The information included in this podcast is not a substitute for professional medical advice, examination, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider before starting any new treatment or making changes to existing treatment.

Discover the intricate world of celiac disease with insights from two esteemed GI dietitian experts, Nick Trott of the Royal Hallamshire Hospital in Sheffield, England and Lori Welstead, from the University of Chicago Medicine. Within minutes of this episode beginning, you learn that a celiac diagnosis can happen in the absence of noticeable GI symptoms and that it is possible to find great delicious gluten-free meals outside your home with some tips and tricks! Kate, Dr. Riehl and their guests highlight the challenges and triumphs of living gluten-free head-on, unraveling common misconceptions surrounding gluten-related symptoms and the necessity of gluten-free diets. We shed light on personal stories of dietary transitions (and the often undiscussed topic of food shaming), the grief of losing gluten, and the resilience needed to embrace a new lifestyle. While there can be emotional and nutritional challenges that accompany this diagnosis, you will feel validated and hopeful throughout this episode as you hear the latest research advancements and the evolving landscape of celiac disease management.  You are in for a gluten-free treat with Episode 10 as it is packed with practical guidance, hot off the press science and expert insights for anyone touched by or interested in celiac disease. Helpful information and resources Information on the drug development pipeline: https://www.beyondceliac.org/research/drugdevelopment/drug-development-pipeline/ [https://www.beyondceliac.org/research/drugdevelopment/drug-development-pipeline/] Learn about the clinical trial process: https://www.beyondceliac.org/wp-content/uploads/2020/10/Clinical-Trial-Process-Infographic-from-Beyond-Celiac.pdf [https://www.beyondceliac.org/wp-content/uploads/2020/10/Clinical-Trial-Process-Infographic-from-Beyond-Celiac.pdf] The Dating and Celiac Disease Study Lebovits J, Lee AR, Ciaccio EJ, Wolf RL, Davies RH, Cerino C, Lebwohl B, Green PHR. Impact of Celiac Disease on Dating. Dig Dis Sci. 2022 Nov;67(11):5158-5167. https://pubmed.ncbi.nlm.nih.gov/35635630/ [https://pubmed.ncbi.nlm.nih.gov/35635630/]   Restaurant finding app: Find Me Gluten Free [https://www.findmeglutenfree.com/]  America's Test Kitchen book: How Can it Be Gluten-Free  Podcast and documentary: The Celiac Project Third party testing: Gluten Free Watchdog [https://www.glutenfreewatchdog.org/] Thank you to Zego Foods [https://zegofoods.com/] for the sponsorship of this episode.  Learn more about Kate and Dr. Riehl: Website: www.katescarlata.com [http://www.katescarlata.com/] and www.drriehl.com [http://www.drriehl.com/] Instagram: @katescarlata [https://www.instagram.com/katescarlata/] @drriehl [https://www.instagram.com/drriehl/] and @theguthealthpodcast [https://www.instagram.com/theguthealthpodcast?igsh=Ym1idnoydnN3OXV3] Order Kate and Dr. Riehl's book, Mind Your Gut: The Science-Based, Whole-body Guide to Living Well with IBS [https://www.hachettebookgroup.com/titles/kate-scarlata/mind-your-gut/9780306832338/]. The information included in this podcast is not a substitute for professional medical advice, examination, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider before starting any new treatment or making changes to existing treatment.

Sleep isn’t a luxury—it’s essential. In this episode, we’re exploring the critical connection between sleep, gut health and overall well-being, backed by cutting-edge research. Join us as we welcome Dr. Cathy Goldstein, a renowned professor of neurology at Michigan Medicine and an expert in sleep disorders. Ever wondered why melatonin supplements might not be the solution to insomnia? Dr. Goldstein is here to debunk that myth and highlight the transformative impact of behavioral and lifestyle changes on sleep quality. We’ll also delve into the fascinating links between mental health, sleep, meal timing, and digestion. Plus, you might be surprised to learn that gastroenterologists often detect sleep disorders first, thanks to the unexpected findings during routine colonoscopies.  Discover the current science for treating obstructive sleep apnea and insomnia, with a deep dive into the effectiveness of Continuous Positive Airway Pressure (CPAP) and a specialized therapy called, Cognitive Behavioral Therapy for Insomnia (CBT-I). Dr. Goldstein explains the significance of sleep hygiene and the vital role that different sleep stages play in our cognitive function and overall well-being. Learn about the impact of circadian rhythms on gut health and sleep, and how late-night eating can wreak havoc on your quality of sleep.   As we navigate through the fascinating relationship between nutrition and sleep, Dr. Goldstein highlights the potential of personalized dietary plans and surprising research regarding supplements and sleep quality. You'll also get practical advice on the limitations and best uses of wearable sleep tracking devices. No matter your age, this episode offers actionable tips to improve sleep at every stage of life. Don't miss this thought-provoking episode packed with expert advice and valuable information to optimize your sleep and overall health. Read more: THE ROLE OF GUT MICROBIOME IN SLEEP QUALITY AND HEALTH: DIETARY STRATEGIES FOR MICROBIOTA SUPPORT [https://www.mdpi.com/2072-6643/16/14/2259] EFFECTS OF DIET ON SLEEP: A NARRATIVE REVIEW [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230229/] Learn more about Kate and Dr. Riehl: Website: www.katescarlata.com [http://www.katescarlata.com/] and www.drriehl.com [http://www.drriehl.com/] Instagram: @katescarlata [https://www.instagram.com/katescarlata/] @drriehl [https://www.instagram.com/drriehl/] and @theguthealthpodcast [https://www.instagram.com/theguthealthpodcast?igsh=Ym1idnoydnN3OXV3] Order Kate and Dr. Riehl's book, Mind Your Gut: The Science-Based, Whole-body Guide to Living Well with IBS [https://www.hachettebookgroup.com/titles/kate-scarlata/mind-your-gut/9780306832338/]. The information included in this podcast is not a substitute for professional medical advice, examination, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider before starting any new treatment or making changes to existing treatment.

Experience runner's trots, belly cramping, and/or heartburn and reflux while exercising? You are not alone!  Join us in our latest episode featuring the expert insights of Leslie Bonci, a renowned sports dietitian who has worked with top-tier teams like the Kansas City Chiefs and Pittsburgh Steelers. Discover why less is often more when it comes to fueling during exercise. Leslie breaks down the myths surrounding fueling for exercise and provides actionable tips to help you train both your gut and muscles for peak performance.  Fueling for endurance performance shouldn't be a one-size-fits-all approach. In this episode, we delve into the importance of carbohydrates and the benefits of customizable, homemade snacks that cater to sensitive stomachs. Not a fan of the overly sweet gels? Leslie shares delicious recipes for savory energy bites (and more) that can keep you going. We also explore the innovative concept of waterless electrolytes, a game-changer for athletes who struggle with high fluid volumes. You'll also hear valuable insights regarding the role of dietitians in crafting tailored nutrition plans. Athletic success is about more than just physical prowess—it's about holistic health. Leslie emphasizes the importance of maintaining muscle mass, emotional resilience, and a balanced diet! This episode provides key tips for achieving a well-rounded, mindful approach to exercise, along with essential information about nutritional science and stress management. Join us for an enlightening discussion that celebrates the synergy of the mind, the gut, and the foods you eat for optimum athletic performance. Learn more about Kate and Dr. Riehl: Website: www.katescarlata.com [http://www.katescarlata.com/] and www.drriehl.com [http://www.drriehl.com/] Instagram: @katescarlata [https://www.instagram.com/katescarlata/] @drriehl [https://www.instagram.com/drriehl/] and @theguthealthpodcast [https://www.instagram.com/theguthealthpodcast?igsh=Ym1idnoydnN3OXV3] Order Kate and Dr. Riehl's book, Mind Your Gut: The Science-Based, Whole-body Guide to Living Well with IBS [https://www.hachettebookgroup.com/titles/kate-scarlata/mind-your-gut/9780306832338/]. The information included in this podcast is not a substitute for professional medical advice, examination, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider before starting any new treatment or making changes to existing treatment.

Not one of us are completely immune to an occasional episode of diarrhea. Whether you can trace it back to something you ate or an uptick in stress, liquid poop is not ideal. Kate and Megan are joined by a giant in the field of gastroenterology, Dr. Jessica Allegretti from Brigham & Women's Hospital in Boston, Massachusetts to do a deep dive discussion into diarrhea. Together, they discuss the various causes of diarrhea, from common infections and food intolerances to more chronic conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Dr. Allegretti offers valuable insights into the concerns surrounding Clostridium difficile (C. diff) infections and the complexities involved in diagnosing and treating recurrent cases. We also explore cutting-edge research of live biotherapeutic products (LBPs) and their promising role in the innovative area of fecal microbiota transplantation (FMT) with the guidance of this world-renowned expert.  And, we couldn't discuss diarrhea without acknowledging the potential role of food, stress and the intricate relationship between our gut microbiome and our behaviors. Kate and Megan provide practical tips and tricks to the nutritional and behavioral management of this often times anxiety provoking symptom that leave all listeners feeling empowered with strategies when it comes to the runs. Whether you've had C.Diff, are managing IBS-D or just curious about this common symptom this episode is a must listen!  Tune in for practical insights and valuable strategies to improve your well-being and gut health. Read more: Diagnosis and Management of Clostridioides difficile Infection in Patients with Inflammatory Bowel Disease [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8169557/] Yale Medicine: C. Diff Infection overview [https://www.yalemedicine.org/conditions/c-diff-infection] Approach to the Patient with Diarrhea and Malabsorption [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7152045/] Low FODMAP tools [https://www.katescarlata.com] Diaphragmatic breathing (video by Dr. Megan Riehl) [https://www.youtube.com/watch?v=UB3tSaiEbNY] This podcast was sponsored by Salix Pharmaceuticals  [https://www.salix.com] Learn more about Kate and Dr. Riehl: Website: www.katescarlata.com [http://www.katescarlata.com/] and www.drriehl.com [http://www.drriehl.com/] Instagram: @katescarlata [https://www.instagram.com/katescarlata/] @drriehl [https://www.instagram.com/drriehl/] and @theguthealthpodcast [https://www.instagram.com/theguthealthpodcast?igsh=Ym1idnoydnN3OXV3] Order Kate and Dr. Riehl's book, Mind Your Gut: The Science-Based, Whole-body Guide to Living Well with IBS [https://www.hachettebookgroup.com/titles/kate-scarlata/mind-your-gut/9780306832338/]. The information included in this podcast is not a substitute for professional medical advice, examination, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider before starting any new treatment or making changes to existing treatment.