Heather's IBS Newsletter - Help for Irritable Bowel Syndrome.

Audio. IBS quick tip. Rub your temples to stop gut pain

Light circular pressure on your temples, jawline and behind your ears interrupts the gut-brain pain loop

Light, circular pressure to these areas stimulates different nerve pathways (specifically, the trigeminal and facial nerves).

This redirects your brain’s attention from visceral gut pain to external, calming sensations.

And get more help for IBS pain…

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Audio. Salad smackdown! Seaweed beats raw greens for IBS

Low insoluble fiber, high gut-calming benefits

If raw leafy greens have ever betrayed you the way they’ve betrayed me (I’m still holding that grudge!) seaweed can feel like an IBS veggie miracle.

Because seaweed is one of the only greens that doesn’t pick a fight with your gut.

It’s naturally low in insoluble fiber (the roughage kind that causes IBS trouble) but packed with soft, soothing soluble fiber (the kind an IBS gut depends on for normal motility.)

I t...

Audio. IBS restaurant tip. Go dim not bright...

Dim light lowers cortisol, helping digestion

Eating out? Choose a restaurant with soft, flattering light.

Soft light lowers cortisol, helping digestion.

You’ll look good and feel better!

And get more help with the restaurant guide from Eating for IBS.

You are not alone.

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P.S. If you have any questions or comments I'd love to hear them - just reply...

Audio. IBS news flash. L-Glutamine for IBS?

The gut support amino acid...

A gold-standard research study has found that 88% of adults with IBS who took an L-glutamine supplement (15 grams/day) had a drop in symptom severity.

And more about supplements for IBS…

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P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwh...

Audio. IBS fast fact. Hypnotherapy for IBS has an 80% success rate

One of the most effective treatments, with no side effects

Find a therapist trained in IBS hypnotherapy at the registry here…

Try an at-home version with the iphone app Nerva

Or learn more about IBS and hypnotherapy.

You are not alone.

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P.S. If you have any questions or comments I'd love to hear them - just reply to this e...

Audio. IBS quick tip. Don't get cold feet...

Literally! Keeping your feet warm while eating promotes digestion...

Warm feet = a calmer gut!

Get more IBS quick tips…

You are not alone.

Heather’s IBS Newsletter can’t continue without your support. Please become a paid subscriber.

P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I try to answer everyone.

XOXO

Heather

H...

Audio. Miso happy! The probiotic IBS flavor bomb

Add savory richness and deep umami flavor plus microbiome power!

How can you heighten food flavors without adding fat or IBS triggers?

Miso Miso Miso!

Miso is a traditional Japanese seasoning base made from fermented soybeans, rice, or barley. It’s a thick, savory paste with a rich umami flavor that adds instant depth and complexity to almost anything you cook.

And miso doesn’t just lend flavor. It’s literally alive with beneficial bacteria that support gut health and a balanc...

Audio. IBS restaurant tip. Drinks can be major IBS triggers...

It's not just what you eat, watch what you drink as well.

Top suspects to avoid:

sodas

energy drinks

fruit juice

coffee

dairy

artificial sweeteners

alcohol

agave

coconut milk

carbonation

And get more help with the restaurant guide from Eating for IBS.

You are not alone.

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Audio. IBS news flash. Allergies tied to gut nerve dysfunction

Research shows the gut’s nerve network helps control immunity...

A fascinating new study from the University of Bern and Charité in Berlin has found that the brain in your gut - your intestinal nervous system - does much more than digest food.

Basically, your gut’s nerve network acts like a traffic controller between digestion, immunity, and microbiome balance. When that system falters, it may set the stage for allergies, IBS, or inflammatory bowel diseases.

And more about about IBS vs IB...

Audio. IBS fast fact. IBS can flip, and flop, and flip...

Diarrhea today, constipation tomorrow? Symptoms can switch sides...

IBS can switch from constipation to diarrhea, gradually or suddenly.

And vice versa.

Get help with IBS treatments for all symptoms…

You are not alone.

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P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwh...

Audio. Chronic diarrhea and going public with your struggles

Can that set you free?

The author Alison Carpenter Davis recently shared a very personal essay about having diarrhea while out in public.

She addresses bathroom urgency, a condition millions of people experience, some for a limited time and others to varying degrees for the rest of their lives.

This essay really affected me because I have found the exact same thing to be true about living with IBS. My own story about that is here.

What do you think? <...

Audio. IBS quick tip. To prevent painful attacks...

Never eat insoluble fiber foods on an empty stomach, in large quantities at one sitting, or without soluble fiber foods as the foundation.

It’s easier to stay stable than to get stable once your gut motility has gone awry.

So try to prevent painful IBS attacks in the first place.

You are not alone.

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P.S. If you have any questions or comments I'd lo...

Audio. What causes IBS attacks? Literally see behind the symptoms

Shocking images of the brain-gut disorder in action. You can actually see it!

IBS is a brain-gut disorder and you can literally see it!

Irritable Bowel Syndrome, as defined by the Rome Criteria, is a brain-gut dysfunction. What does this mean?

See a normal gut 15 minutes after a meal.See an IBS gut 15 minutes after a meal. Holy cow!

You are not alone.

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Audio. IBS comfort food recipe! Dreamy lemon rice pudding

Delicious, soothing, and terrific for breaking the cycle of IBS attacks. Eat without fear!

It is the perfect big batch comfort food for stressful times, after you’ve cheated a little too much on your IBS diet, or for breaking the cycle of IBS attacks.

Get the recipe here! Will’s Dreamy Lemon Rice Pudding

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Audio. Happy Thanksgiving! I'm so grateful for you...

Because I know that I am not alone!

It’s a tradition around my family’s Thanksgiving table to ask everyone what they are thankful for…

You are not alone.

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P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I try to answer everyone.

XOXO

Audio. The easy way to keep your gut quiet on Thanksgiving

Just one simple thing to do in advance of the big meal...

It’s our week of help to get you through turkey day and beyond!

Yesterday it was all about the food, with recipes and kitchen tricks to make sure in advance that T-Day won’t turn into D-Day.

Today it’s about the big day itself, and how to keep your gut calm and happy the whole day long.

You are not alone.

Heather’s IBS Ne...

Audio. Thanksgiving recipes! It's all about the food...

Recipes and kitchen tricks to ensure that T-Day isn't D-Day

It’s a whole week of help to get you through turkey day and beyond!

Yesterday we started the Thanksgiving Survival Guide right here - don’t miss that.

Today we continue with recipes and tips for the big T-Day meal!

You are not alone.

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Audio. Thanksgiving! An IBS survival guide

#1. Don't stuff yourself like the Thanksgiving turkey

I’ve got a whole week of help to get you through turkey day and beyond!

No stress, no worries - you can enjoy that bird and plenty of delicious side dishes too.

You are not alone.

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P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me dir...

Audio. Alpha-gal syndrome. Sounds like a superheroine with issues, but really...

An allergy to red meat triggered by a tick bite, and often misdiagnosed as IBS...

Alpha-gal syndrome is a delayed food allergy to a carbohydrate found in red meat. It can cause “the meat sweats.”

Alpha-gal develops after a tick bite, especially from the lone star tick.

Reactions usually happen 3 to 6 hours after you eat meat, not right away. Many people actually wake up in the middle of the night feeling sick and sweaty after having red meat.

And...

Audio. Letters to Heather - a renewed sense of hope

After more than a decade of IBS, Celine is feeling wonderful after just a few changes...

This a great letter for folks who are feeling hopeless after years of battling IBS.

Please know that even after decades of struggles, things can still get much, much better.

Just ask Celine!

Need more encouragement and hope? Read other letters that are just as inspiring as this one!

You are not alone.

Heather’s IBS Newsletter can’t cont...

Audio. IBS restaurant tip. Put your fork or spoon down between bites...

An easy way to eat more slowly and calmly

This will make you pause and give your gut time to send “enough” signals to your brain before you overeat - and set off IBS.

Get more help with the restaurant guide from Eating for IBS.

You are not alone.

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P.S. If you have any questions or comments I'd love to hear...

Audio. IBS news flash. When IBS meets CSI, your meal is the scene of the crime

A new blood test may reveal your personal IBS food triggers

A new study from the Cleveland Clinic and Michigan Medicine found a blood test (the inFoods IBS test) that identifies personal food triggers for IBS patients.

Researchers hope the test may help patients avoid broad restrictive diets like low-FODMAP, and instead let them target their specific triggers.

And get more help for an IBS diet…

You are not alone.

Heather’s IB...

Audio. IBS fast fact. IBS affects far more women than men. But!

IBS symptoms, diagnosis protocols, and treatment strategies are the same for women and men.

In fact, 75% of people diagnosed with Irritable Bowel Syndrome are women. However, IBS symptoms, Rome Criteria diagnosis protocols, and treatment strategies are the same for both women and men. Learn more about that Rome Criteria here

You are not alone.

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Audio. IBS news flash. Inflammatory foods = inflammatory bowels

New study finds pro-inflammatory foods triple the risk of severe Crohn’s or colitis

A new study in the journal Nutrients confirms what anyone living with IBD already knew.

Diet plays a major role in IBD severity.

And more about about IBS vs IBD…

You are not alone.

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Audio. IBS quick tip. Yes, you can eat beans with IBS

How heat, pressure, and rinsing take canned beans from bloating bombs to belly-friendly

Sometimes just a little kitchen wizardry goes a long way!

And put this tip into delicious practice with the Eating for IBS recipe for Bruschetta with White Bean and Almond Dip...

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Audio. IBS triggers where you'd never look - the bathroom cabinet

Many over-the-counter pain relievers, supplements, and medications have hidden IBS triggers

IBS diet triggers aren’t just found in foods.

They’re also hiding in your medicine cabinet.

And more about about IBS…

You are not alone.

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P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directl...

Audio. Ground coriander. The warm, citrusy, gentle spice that soothes IBS

It's a delicious carminative, meaning it helps prevent and relieve gas, bloating, and intestinal cramping

If you’re eating for IBS you need to go low fat (but not fat free), as fat is a huge IBS trigger.

But fat carries flavor, and dropping the fat level means you need to heighten the taste.

So try an IBS flavor bomb!

Ground coriander

This spice is one of my favorite IBS kitchen heroes!

Because eating fo...

Audio. IBS restaurant tip. For fast food options choose

A place where you can "build your own" - bowl, plate, wraps, whatever!

Because with IBS, the more control you have over your diet the better.

Get more help with the restaurant guide from Eating for IBS.

You are not alone.

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P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me d...

Audio. New IBS research needs real voices - like yours!

Join and help find out how to predict who responds best to IBS treatments...

To learn more or register to participate, visit Project: Exclude or Expose in Irritable Bowel Syndrome.

Or email the researchers directly at gut-research@unimelb.edu.au

And more about about IBS…

You are not alone.

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Audio. IBS fast fact. 10% of IBS cases are post-infectious

This is how a physical gut insult can rewire your gut–brain axis forever...

Learn more about insults to the gut and IBS…

Heather’s IBS Newsletter can’t continue without your support. Please become a paid subscriber.

P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I try to answer everyone.

XOXO

Heather

Heather Van Voro...

Audio. IBS news flash. Antacids, antidepressants, antibiotics can change your gut for decades

Prescriptions taken years ago leave long-lasting marks on gut bacteria.

A new study in Science Daily reports that medications taken years - even decades - ago might still be influencing your gut today.

Wow.

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Audio. Don't hate me for this one...

The IBS truth you don't want to hear - it's best to eliminate all red meat, dairy, fried foods, egg yolks, coffee, soda pop, artificial sweeteners, and alcohol from an IBS diet.

They are all huge GI stimulants or irritants, and major IBS trigger foods.

You are not alone.

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P.S. If you have any questions or comments I'd love to hear them - just reply to this...

Audio. Herbs as medicine for IBS? Peppermint is my favorite!

The idea that herbs are nature's medicines really applies to Irritable Bowel Syndrome.

Use peppermint as high volatile oil peppermint tea for fast relief, peppermint extract for baking, fresh peppermint leaves for cooking, and enteric peppermint oil capsules for preventing symptoms.

And more about peppermint for IBS…

You are not alone.

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Audio. IBS deep dive! Post-traumatic stress disorder, gut microbiome, and the brain-gut axis

All linked to IBS. Jump in!

This is an IBS deep dive, so take a big breath and jump right in.

And more about the brain-gut dysfunction behind IBS.

You are not alone.

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P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am over...

Audio. IBS restaurant tip. Divide your plate in half...

And eat one half only, so you don't set off your gastrocolic reflex. Take the rest home...

Remember, your gastrocolic reflex reacts - or overreacts - in proportion to both calories and the sheer volume of food/drink consumed.

And get more help with the restaurant guide from Eating for IBS.

You are not alone.

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P.S. If you have any questions or comm...

Audio. IBS news flash. Walk your way to fewer IBS symptoms?

New research shows help for pain, bloating, irregularity is just steps away...

Could something as simple as a daily walk really help IBS?

According to new research from the American College of Gastroenterology’s 2025 Annual Meeting, yes it can.

Heather’s IBS Newsletter can’t continue without your support. Please become a paid subscriber.

P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am o...

Audio. IBS fast fact. Your gut wakes up when you do...

And it's probably grumpy if it's early....

If you wake up with cramps or urgency that’s from cortisol surges.

These are natural stress hormone spikes that peak after waking.

Calm your gut and lower your cortisol levels by avoiding morning drinks with caffeine. Have a high volatile oil cup of peppermint or fennel tummy tea instead.

Heather’s IBS Newsletter can’t continue without your support. Please become a paid subscriber.

P.S. If you have a...

Audio. IBS news flash. Would you let a toilet camera check your gut health?

Yes, a toilet camera. No, I'm not kidding

Kohler is making a new smart toilet that aims to spot changes in digestion, hydration, and even blood.

For anyone managing IBS or other gut issues, this data might make it easier to see how diet, stress, and symptoms line up.

(Though I have to say privacy and accuracy would be huge concerns.)

And more about IBS…

You are not alone.

Heather’s IBS...

Audio. IBS quick tip. Don't dangle. Your gut wants your feet on the ground

Dangling feet can slow digestion, trigger bloating, gas, and cramping

A simple, subtle… and surprisingly effective fix.

And more IBS quick tips...

Heather’s IBS Newsletter can’t continue without your support. Please become a paid subscriber.

P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I try to answer everyone.

XOXO

H...

Audio. Enraging IBS news flash. Gut troubles in perimenopause and menopause

9 in 10 women have trouble but few get real help

A new study presented at The Menopause Society’s 2025 Annual Meeting found that digestive issues are extremely common during perimenopause and menopause—but most women never get proper care.

(I’m shocked, totally shocked - NOT!)

If your digestion changed for the worse around menopause, it’s not “just you.”

And you are not alone.

Learn more about hormones, women, and IBS.

Heather’s IBS Newsletter can...

Audio. Boo! How to have an IBS friendly Halloween...

No tricks, no triggers, just treats!

Are there safe Halloween candies for IBS? Can I trick or treat?

Yes! There are lots of tummy friendly options here.

(And there better be - this is one of my all-time favorite holidays!)

You are not alone.

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P.S. If you have any questions or comments I'd love to hear them - just reply to t...

Audio. Serotonin isn’t just in your brain — it’s in your gut bacteria!

Gut microbes actually make serotonin to control motility and pain

A new Cell Reports study has found that two specific gut bacteria actually make that serotonin.

The study highlights how closely your microbiome and serotonin levels work together to influence your digestion, comfort, and moods.

And learn more about getting your healthy gut bacteria thriving.

You are not alone.

Heather’s IBS Newsletter can’t continue without your support. Please become a paid subscriber...

Audio. IBS fast fact. Is your gut in panic or party mode?

It might not know the difference!

Whether it’s panic or celebration, your gut might just call it “showtime!”

And learn more about stress and IBS…

You are not alone.

Heather’s IBS Newsletter can’t continue without your support. Please become a paid subscriber.

P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I try to ans...

Audio. IBS news flash. Night shift linked to higher IBS risk

Disrupting your circadian rhythm causes gut troubles...

A large UK Biobank study of over 266,000 adults found that people who regularly work night shifts are significantly more likely to develop IBS.

And more about sleep and IBS…

You are not alone.

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P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach...

Audio. IBS quick tip. Use smaller utensils to eat

Shrink your fork to soothe your gut

Help prevent IBS flares!

Learn more about how to eat for IBS...

You are not alone.

Heather’s IBS Newsletter can’t continue without your support. Please become a paid subscriber.

P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I try to answer everyone.

XOXO

Heat...

Audio. The gut-lung axis and why a healthy gut = happier lungs

Remarkable two-way communication between gut microbes and lung health.

Nutshell?

A healthy gut ecosystem can help immune responses, calm inflammation, and support lung defenses.

When that gut microbiome is upset, it may worsen inflammation in the lungs and slow recovery from lung diseases.

You can keep your gut microbiome thriving with slowly fermenting prebiotic soluble fiber foods.

You are not alone.

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Audio. Magnesium mayhem! Solving Steve's IBS mystery...

Sometimes it's the littlest thing...

(Don’t miss the recent IBS mystery and solution to Carol’s oatmeal smackdown!)

I had a great IBS coaching call last month with Steve.

He was going crazy trying to figure out what on earth had changed.

It turned out to be just one tiny little thing.

Have you also noticed something about your IBS that seems to defy explanation?

Odds are there’s a logical reason. You just need help finding it. Duration: 00:01:25

Audio. IBS restaurant tip. Avoid the ice water...

Do not sit down and start drinking that...

Drinking ice water - especially on an empty stomach, which you’re likely to have when you get to a restaurant - can trigger sudden cramping, gas, or urgency.

And get more help with the restaurant guide from Eating for IBS.

You are not alone.

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P.S. If you have any questions or comments I'd love to hea...

Audio. IBS news flash. Microplastics disrupt gut bacteria

Because less sensory stress means fewer gut flares...

Eat in a quiet, calm setting to help your enteric nervous system stay in “rest and digest” mode.

See more IBS quick tips here.

You are not alone.

Heather’s IBS Newsletter can’t continue without your support. Please become a paid subscriber.

P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails b...

Audio. IBS fast fact. We're number one! And that's terrible...

IBS is first for so many things, none of them good....

I’ve never been so bummed to be number one!

And learn more about the IBS diagnostic criteria…

You are not alone.

Heather’s IBS Newsletter can’t continue without your support. Please become a paid subscriber.

P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I tr...

Audio. IBS news flash. Alarming colorectal cancer rate increase in young people

Early detection is critical...

If symptoms don’t go away, see your doctor and ask about a colonoscopy.

And if you need a colonoscopy, see here for help getting through it.

You are not alone.

Heather’s IBS Newsletter can’t continue without your support. Please become a paid subscriber.

P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am ove...

Audio. IBS quick tip. Eat in peace and quiet

Because less sensory stress means fewer gut flares...

Eat in a quiet, calm setting to help your enteric nervous system stay in “rest and digest” mode.

See more IBS quick tips here.

You are not alone.

Heather’s IBS Newsletter can’t continue without your support. Please become a paid subscriber.

P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with ema...

Audio. Did you inherit your IBS? Maybe!

Genetics play a role, and IBS tends to run in families...

But hang in there.

Even if you have inherited a sensitive gut or a reactive nervous system, you can successfully manage all IBS symptoms.

See here for the 5 key IBS treatments…

You are not alone.

Heather’s IBS Newsletter can’t continue without your support. Please become a paid subscriber.

P.S. If you have any questions or comments I'd love to hear them - just reply to thi...

IBS news flash. Sleep apnea linked to IBS

But CPAP therapy can help both!

And more about sleep and IBS…

You are not alone.

Heather’s IBS Newsletter can’t continue without your support. Please become a paid subscriber.

P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I try to answer everyone.

XOXO

Heather

Heather Van Vorous

Over 40 years dealin...

Audio. IBS restaurant tip. Time your meal wisely

Earlier in the day is better than later at night...

When you eat can be just as important as what you eat when it comes to managing IBS.

And get more help with the restaurant guide from Eating for IBS.

You are not alone.

Heather’s IBS Newsletter can’t continue without your support. Please become a paid subscriber.

P.S. If you have any questions or comments I'd love to hear them - just reply to this email to r...

Audio. IBS news flash. Nocebo effect, not gluten, may trigger IBS symptoms

Expectation of a food causing discomfort may play a larger role than the food itself?

And more about wheat and IBS…

You are not alone.

Heather’s IBS Newsletter can’t continue without your support. Please become a paid subscriber.

P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I try to answer everyone.

XOXO<...

Audio. IBS fast fact. IBS is chronic but not constant...

Symptoms come and go, and then come back again...

And learn more about the IBS diagnostic criteria…

You are not alone.

Heather’s IBS Newsletter can’t continue without your support. Please become a paid subscriber.

P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I try to answer everyone.

XOXO

Heather

Heathe...

Audio. IBS news flash. A gut hormone may cause up to 40% of IBS diarrhea

Triggered when bile acids leak into the large intestine

New research published in Gut describes a gut hormone called INSL5 that might be a key cause of IBS diarrhea in up to 40% of patients.

And more about IBS diarrhea…

You are not alone.

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P.S. If you have any questions or comments I'd love to hear them - just r...

Audio. IBS quick tip. Go low fat but not fat free...

Your gastrocolic reflex is the reason why...

Because all fats - even heart-healthy ones - are powerful GI stimulants that will cause your gastrocolic reflex to over-react and set off IBS symptoms.

Learn more about why fat is a top IBS trigger food.

You are not alone.

Heather’s IBS Newsletter can’t continue without your support. Please become a paid subscriber.

P.S. If you have any questions or comments I'd love to hear them - ju...

Audio. Top 10 things I'd tell your friends and family about IBS

You deserve to be heard, and here's what they really need to know.

If your friends and family want detailed information, hand them a copy of The First Year: IBS book.

You are not alone.

Heather's IBS Newsletter can’t continue without your support. Please become a paid subscriber.

P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed wi...

Audio. Ground cumin - the rich, warm spice that soothes IBS

Add deep, savory flavor to meals and actively help your gut!

Ground cumin is one of my go-to IBS flavor bombs. I use it to add a cozy, comforting, earthy warmth to so many meals!

And learn more about how eating for IBS is all about substitution, never deprivation…

You are not alone.

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P.S. If you have any questions or commen...

Audio. IBS restaurant tip. Beware the hidden broths and stocks...

They're usually loaded with IBS triggers—and rarely listed on the menu.

As always, ask before you order.

Get more help with the restaurant guide from Eating for IBS.

You are not alone.

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Audio. IBS news flash. Acupuncture significantly reduces IBS symptoms

Even in people who haven’t responded to diet changes, medications, or therapies.

A new large, well-designed clinical trial has found that acupuncture can significantly reduce IBS symptoms.

Learn more about the acupuncture and IBS…

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Audio. IBS fast fact. Strong smells can trigger IBS symptoms

Sounds crazy? It’s not!

IBS cramps, nausea and urgency can be triggered by strong perfumes, chemical cleaners, or bathroom fragrances.

And more about the IBS brain-gut connection…

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Audio. IBS news flash. Gravity could be the key to gut health

With IBS, gravity can actually pull the intestines downward, worsening bloating and pain

Brennan Spiegel, M.D., director of Health Services Research at Cedars-Sinai has a fascinating idea he calls biogravitational medicine.

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Audio. IBS quick tip. Sip, don’t gulp...

Drinking anything too fast can trigger IBS...

So sip it like you mean it!

And more IBS quick tips…

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P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I try to answer everyone.

XOXO

Heather

Hea...

Audio. IBS + UTIs = double trouble. Why urinary tract infections often overlap with IBS in women

Nerves, hormones, and bacteria, oh my! But D-mannose might help...

IBS in women often overlaps with urinary tract issues like urgency, frequency, or repeated urinary tract infections.

And more about IBS…

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Audio. IBS news flash. Psychedelics for treating IBS and gut-brain disorders

May help process trauma and reduce chronic pain symptoms

Erin Mauney, MD, of Tufts Medicine recently discussed her pioneering work applying psilocybin-assisted therapy to IBS and other gut-brain disorders.

And more about IBS…

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Audio. IBS restaurant tip. NEVER assume anything on the menu is safe...

Ask all of the questions you need to be sure, and ask before you order.

Get more help with the restaurant guide from Eating for IBS.

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P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I try to a...

Audio. IBS news flash. Link between insomnia and multiple gastrointestinal disorders

Insomnia appears to cause higher risks of IBS and GERD...

A new study in BMC Gastroenterology looked at whether poor sleep actually causes digestive problems.

More about sleep and IBS…

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P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with e...

Audio. IBS fast fact. If you understand what's going wrong...

And why, you can successfully manage all IBS symptoms.

Understanding what’s going wrong with your body - and why - is the first step to successfully managing all IBS symptoms.

You are not alone.

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P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I...

Audio. IBS quick tip. Go outside - even for 5 minutes...

Sunlight and movement can quickly calm your gut...

Daylight + fresh air + movement = lower cortisol levels, less anxiety and depression, and improved digestion.

Your mom was right. Go play outside!

And more IBS quick tips…

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Audio. IBS & kidney stones. Surprising link...

Overlap comes down to digestion, diet, and dehydration.

IBS doesn’t directly cause kidney stones, but the two can definitely overlap.

And more about calcium and other vitamins/minerals and IBS…

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Audio. What I’m snacking on this fall… Simple Sweet Cornbread

Craving a cozy, comforting food that's IBS friendly? Bake away!

(And don’t miss Corn-fused! Solving Lynn’s IBS mystery...)

Autumn is here, and that always makes me crave warm comfort foods.

Tender sweet cornbread is at the top of that list. And while traditional Southern cornbreads are usually loaded with fat, they don’t have to be!

This version is low fat, dairy free, tender, and moist, full of corn goodness.

Perfect for a snack with a cup...

Audio. IBS news flash. Pneumonia disrupts the gut microbiome

Link between gut microbes and lung health...

A new study in Microbial Pathogenesis found that severe pneumonia throws gut bacteria off balance.

A healthy gut doesn’t just aid digestion—it may also help the body fight serious infections.

And more about probiotics, prebiotics, and gut health…

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Audio. Another flavor bomb! For cheesy, salty, nutty lovers...

Nutritional yeast flakes are comfort food flavor magic! Because eating for IBS means great food without gut triggers.

These are my super fast comfort food cheesy sprinkles!

Because eating for IBS should be delicious, and never mean deprivation.

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P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reac...

Audio. IBS fast fact. Is your gut psychic?

And is it kind of a drama queen?

This “gut premonition” is part of the brain-gut axis—a powerful two-way communication system that doesn’t use words, but symptoms.

And IBS is defined as a brain-gut disorder…

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Audio. IBS news flash. Gut microbiome may influence heart rhythm

Gut–heart axis is emerging as a target for arrhythmia prevention...s

A new review in Pathology – Research and Practice highlights how the gut microbiome may influence heart rhythm problems.

Learn more about the gut microbiome, prebiotics, and probiotics…

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P.S. If you have any questions or comments I'd love to hear them - just reply to this email to r...

Audio. IBS quick tip. Drink first, digest better...

Drink water 30 minutes before meals to reduce bloating and cramps

So drink water before, instead of during, meals to give your gut and your digestion a head start.

And more IBS quick tips…

You are not alone.

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P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with e...

Audio. Must-have bedtime IBS routine

How to calm your gut, rest your mind, and have a good night...

And more about sleep and IBS…

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P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I try to answer everyone. If you need immediate help please join my private IBS coaching.

X...

Audio. Corn-fused! Solving Lynn's IBS mystery...

It wasn’t the corn... it was the kernels.

Have you also noticed something about your IBS that seems to defy common sense?

Odds are there’s a logical explanation. You just need help finding it.

If you’re in that boat, come join my IBS coaching.

You are not alone.

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P.S. If you have any questions or comments I'd love to hear them - jus...

Audio. IBS restaurant tip. Go naked...

When in doubt while eating out...

When in doubt while eating out? Go naked!

(And then season to taste with IBS safe condiments.)

And get more help with the restaurant guide from Eating for IBS.

You are not alone.

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P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am o...

Audio. IBS news flash. Unlocking the gut’s “second brain”

Important genetic clues about how the gut’s nervous system develops...

Vanderbilt University researchers have found important genetic clues about how the gut’s nervous system develops.

And more about the IBS second brain…

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Audio. IBS fast fact. IBS linked to childhood antibiotic use...

Due to long-term gut bacteria disruptions...

And more about IBS

You are not alone.

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P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I try to answer everyone.

XOXO

Heather

Heather Van Vorous

Over 40 years deal...

Audio. IBS news flash. 82% of IBS patients are missing this vitamin

Low vitamin D levels worsen bloating, pain, and constipation

And more about vitamins and IBS…

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Heather’s IBS Newsletter can’t continue without your support. Please become a paid subscriber.

P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I try to answer everyone.

XOXO

Heather

Heather Van Vo...

Audio. IBS quick tip. Be careful with fruit juice

High fructose, sorbitol, and polyol levels can trigger attacks...

And more IBS trigger foods…

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P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I try to answer everyone.

XOXO

Heather

Heather Van Vorous

Over...

Audio. IBS attack or panic attack?

Symptoms can feel nearly identical—and they feed off each other

In short: When your gut overreacts, your brain may think you’re under attack.

And more about the IBS brain-gut dysfunction…

You are not alone.

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P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I try to a...

Audio. IBS restaurant tip. Condiments!

When you've ordered a plain meal how do you safely jazz it up?

And get more help with the restaurant guide from Eating for IBS.

You are not alone.

Heather’s IBS Newsletter can’t continue without your support. Please become a paid subscriber.

P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I try to answer everyone.

XOXO

Heat...

Audio. IBS fast fact. IBS can disrupt your dreams & REM sleep

Because the brain-gut dysfunction doesn’t clock out at night...

And more about sleep and IBS…

You are not alone.

Heather’s IBS Newsletter can’t continue without your support. Please become a paid subscriber.

P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I try to answer everyone.

XOXO

Heather

Heather...

Audio. IBS coaching with Carol. Oatmeal showdown...

Steel cut vs instant? Things that make me go hmmmmm..............

If you're in Carol's boat, come join my IBS coaching.

Because you are not alone.

Heather’s IBS Newsletter can’t continue without your support. Please become a paid subscriber.

P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I try to answer everyone.

XOXO

Heather

He...

Audio. IBS quick tip. Keep stick-on hot packs nearby...

For fast help with IBS pain, spasms, cramps

And more IBS quick tips…

You are not alone.

Heather’s IBS Newsletter can’t continue without your support. Please become a paid subscriber.

P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I try to answer everyone. If you need immediate help please join my private IBS coaching.

XOXO<...

Heather sat down with Dr. Michael Kirsch—the world’s friendliest GI doc.

An eye-opening, practical, and surprisingly fun conversation about IBS...

You are not alone.

Heather’s IBS Newsletter can’t continue without your support. Please become a paid subscriber.

P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I try to answer everyone. If you need immediate help please join my private IBS coaching.

XOXO

Heathe...

Audio. IBS deep dive. Your neighborhood affects your IBS...

And it affects you differently if you're a woman or a man...

New research has found that neighborhood stress can directly affect gut bacteria, brain activity, and IBS symptoms.

And more about about stress and IBS…

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P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me direct...

Audio. IBS restaurant tip. The salty truth about IBS bloating

Sodium dehydrates your gut, disrupts motility, and intensifies bloating...

And get more help with the restaurant guide from Eating for IBS.

You are not alone.

Heather’s IBS Newsletter can’t continue without your support. Please become a paid subscriber.

P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I try to answer everyone. If you need immediate help...

Audio. IBS fast fact. Mind-body therapies work...

Because they can rewire the gut–brain connection behind IB

Both cognitive behavioral therapy (CBT) and gut-directed or gut-specific hypnotherapy have shown strong clinical results in reducing IBS symptoms.

And more about the IBS brain-gut dysfunction…

You are not alone.

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P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overw...

Audio. IBS news flash. Shame deeply affects digestive health

Huge factor in the connection between chronic digestive disorders and mental health...

A groundbreaking new study in Gastroenterology is the first to measure shame as a factor in the connection between chronic digestive disorders and mental health.

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Audio. IBS quick tip. Make your bathroom...

a no phone zone...

And more IBS quick tips…

You are not alone.

Heather’s IBS Newsletter can’t continue without your support. Please become a paid subscriber.

P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I try to answer everyone. If you need immediate help please join my private IBS coaching.

XOXOHeather

Heather Van Vorous Over 4...

Audio. IBS symptoms shift with the seasons...

Because your digestion changes with the weather.

And more about IBS…

You are not alone.

Heather’s IBS Newsletter can’t continue without your support. Please become a paid subscriber.

P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I try to answer everyone. If you need immediate help please join my private IBS coaching.

XOXOHeather

Heather Van Vo...

Audio. IBS restaurant tip. Take a deep breath...

How to calm your vagus nerve, which regulates digestion, as soon as you sit down...

Get more help with the restaurant guide from Eating for IBS.

You are not alone.

Heather’s IBS Newsletter can’t continue without your support. Please become a paid subscriber.

P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I try to answer everyone. If you...

Audio. IBS news flash. Can your gut bacteria keep you up at night?

Insomnia and gut bacteria affect each other

A new study links gut microbiota to sleepless nights.

And more about sleep and IBS…

You are not alone.

Heather’s IBS Newsletter can’t continue without your support. Please become a paid subscriber.

P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I try to answer...