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PODCAST

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

Heather Van Vorous

Get tips, tricks, research, news, recipes, and all kinds of help for successfully managing symptoms and living with Irritable Bowel Syndrome. You are not alone. heathervanvorous.substack.com

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All Episodes

0:53

Audio. IBS news flash. Hidden connection! IBS...

Heather"s IBS Newsletter - Help for Irritable Bowel... ·

2026/01/09

Audio. IBS news flash. Hidden connection! IBS bloating and shoulder pain...Gas buildup in the gut pushes up on the diaphragm and nerves...IBS bloating and trapped gas can be so severe it causes shoulder pain.Gas buildup in the stomach or intestines can push up on the diaphragm, the muscle that helps you breathe.Get help with IBS gas….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

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0:25

IBS fast fact. Vitamin C is a huge gut irritant...

Heather"s IBS Newsletter - Help for Irritable Bowel... ·

2026/01/07

Video! IBS fast fact. Vitamin C is a huge gut irritant... Cramps, pain, bloating, gas, urgency, diarrhea, heartburn in people who don't even have IBS.Vitamin C (ascorbic acid) supplements can be a huge IBS trigger. High doses can cause abdominal cramps, pain, bloating, gas, urgency, heartburn and diarrhea in people who don't even have IBS. Imagine what it can do to you.And get more help taking vitamins with IBS. You are not alone.Heather’s IBS Newsletter can’t continue without your support. Please

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1:36

Audio. IBS news flash. In just 24 hours an animal...

Heather"s IBS Newsletter - Help for Irritable Bowel... ·

2026/01/07

Audio. IBS news flash. In just 24 hours an animal diet can change your gutFor the worse, towards inflammation and cardiometabolic riskResearch in Nature shows that your gut can change for the worse in just 24 hours.Your gut microbiome shifts within a single day based on what you eat.And you can proactively help increase your beneficial short-chain fatty acid production with a slowly fermenting prebiotic soluble fiber supplement…You are not alone.Heather’s IBS Newsletter can’t continue without your

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1:41

Audio. IBS quick tip. Don't go low FODMAP forever

Heather"s IBS Newsletter - Help for Irritable Bowel... ·

2026/01/06

Audio. IBS quick tip. Don't go low FODMAP foreverNot a universal diet, not blanket exclusions, not safe for long term use!The low FODMAP diet isn’t forever. If you want to try a low FODMAP diet be sure you do this with a registered dietitian who knows both IBS and FODMAPs. Not all dietitians do. This should follow a 3-phase process that takes about 12 weeks total.Beware that long term low FODMAP diets risk nutrient deficiencies, microbiome impact, and harm to your gut.The goal here isn’t lifelong

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3:55

Audio. #2. Another constipation frustration. This...

Heather"s IBS Newsletter - Help for Irritable Bowel... ·

2026/01/05

Audio. #2. Another constipation frustration. This time it's insoluble fiber.If insoluble fiber foods are IBS triggers, why can't I just avoid them?I’ve got my top five constipation frustrations and this is number two. (Don’t miss number one!)If insoluble fiber foods are IBS triggers, I just won’t eat them at all!No. Do not do this.With IBS, taking things to any extreme can make symptoms worse, not better.Insoluble fiber foods (“roughage” - like bran, raw fibrous veggies, salad greens, unpeeled

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0:37

Audio. IBS restaurant tip. Avoid menu items that are...

Heather"s IBS Newsletter - Help for Irritable Bowel... ·

2026/01/03

Audio. IBS restaurant tip. Avoid menu items that are...Crispy, crunchy, fried, creamy, cheesy, rich, meaty, or raw.WATCH OUT!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.XOXOHeatherHeather Van VorousOver

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2:26

Audio. Fell off the IBS wagon? That's ok...

Heather"s IBS Newsletter - Help for Irritable Bowel... ·

2026/01/02

Audio. Fell off the IBS wagon? That's ok...Sometimes cheesecake happens. How to get back on track for the new year.If you fell off the IBS wagon over the holidays, welcome to the club! Take action quickly... to break the IBS cycle and get back on track. The longer you’re stable, the easier it is to stay that way, and the faster you’ll recover from missteps. Your goal is long-term stability, even with a few bumps in the road. Go back to basics... and work your way through the five key strategies for

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0:42

Audio. IBS fast fact. Gas and bloating are common,...

Heather"s IBS Newsletter - Help for Irritable Bowel... ·

2026/01/01

Audio. IBS fast fact. Gas and bloating are common, but...Vomiting and upper GI symptoms are NOT. Gas and bloating are common with IBS. Upper GI symptoms such as burping, belching, heartburn, and pain above the belly button are also NOT a typical part of the syndrome.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

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0:47

Audio. IBS news flash. Gut bacteria imbalance may...

Heather"s IBS Newsletter - Help for Irritable Bowel... ·

2025/12/31

Audio. IBS news flash. Gut bacteria imbalance may weaken memory & learning...By fueling brain inflammation. Yikes.A recent study linked disrupted gut bacteria to brain inflammation and cognitive impairments.Healthy brain connections needed for learning and memory were damaged, leading to measurable problems with memory and learning.And more about the IBS brain-gut dysfunction…You are not alone.Heather’s IBS Newsletter can’t continue without your support. Please become a paid subscriber.P.S. If you

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0:49

Audio. IBS quick tip. Make sure your bananas are ripe...

Heather"s IBS Newsletter - Help for Irritable Bowel... ·

2025/12/30

Audio. IBS quick tip. Make sure your bananas are ripe...Resist the resistant starch!Bananas are a safe soluble fiber food for IBS. But!Make sure your bananas are fully ripe.And more about your IBS safe foods.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

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1:51

Audio. IBS affects far more than your gut...

Heather"s IBS Newsletter - Help for Irritable Bowel... ·

2025/12/29

Audio. IBS affects far more than your gut...Mood swings, fatigue, brain fog? IBS influences neurotransmitters like serotonin and GABA...Irritable Bowel Syndrome can impact your mood, sleep, focus, and energy. This is because your gut produces and regulates critical neurotransmitters like serotonin and GABA. Both are key to mental and emotional balance. They literally affect how you think and feel.Get help with IBS treatments for all symptoms…You are not alone.Heather’s IBS Newsletter can’t continue

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1:56

Audio. Do you fit the Rome Criteria?

Heather"s IBS Newsletter - Help for Irritable Bowel... ·

2025/12/27

Audio. Do you fit the Rome Criteria?You have to! Or you can't accept an IBS diagnosis... IBS is not a disease, but a disorder (also known as a syndrome, also known as a dysfunction).Your symptoms must match the Rome Criteria before you can accept an IBS diagnosis. 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

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1:09

Audio. IBS news flash. Estrogen may turn up IBS pain

Heather"s IBS Newsletter - Help for Irritable Bowel... ·

2025/12/24

Audio. IBS news flash. Estrogen may turn up IBS painResearch finds gut pain “amplifier” linked to female hormones.IBS affects women far more often than men, and new research may help explain why.A recent study found that the hormone estrogen can increase pain signaling in the gut.More about IBS in women…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

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0:54

Audio. IBS quick tip. Unsure about something? Don't...

Heather"s IBS Newsletter - Help for Irritable Bowel... ·

2025/12/23

Audio. IBS quick tip. Unsure about something? Don't eat it...When in doubt, leave it out. If you're worried a food or meal might be unsafe for IBS, don't take the chance...Are you on the spot and unsure about whether a food or meal is safe for IBS?DON’T EAT IT. It’s not worth the risk.Wait until you can get to your IBS safe foods.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

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0:44

Audio. IBS news flash. Unpredictable alcohol effects...

Heather"s IBS Newsletter - Help for Irritable Bowel... ·

2025/12/20

Audio. IBS news flash. Unpredictable alcohol effects on gut transit time It's never good...Research shows alcohol affects gut transit time unpredictably - and for IBS that’s always for the worse.And more about alcohol 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

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0:45

Audio. IBS restaurant tip. Don't be afraid to make...

Heather"s IBS Newsletter - Help for Irritable Bowel... ·

2025/12/19

Audio. IBS restaurant tip. Don't be afraid to make special requestsBeing finicky does not mean you're being difficult.With any restaurant order, takeout, or delivery, don’t be afraid to make special requests.Being finicky does not mean you’re being difficult. It means you’re taking care of your health.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

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1:04

Audio. IBS news flash. Statins lower IBS risk for men...

Heather"s IBS Newsletter - Help for Irritable Bowel... ·

2025/12/18

Audio. IBS news flash. Statins lower IBS risk for men...But not women!A huge UK observational study of over a decade found that men who regularly used statins (cholesterol lowering medications) were about 23% less likely to be diagnosed with IBS than men who did not use statins.But in women, statin use didn’t change the IBS risk at all.For some people, statins may be replaced with soluble fiber supplements - ask your doctor if that applies to you.You are not alone.Heather’s IBS Newsletter can’t

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0:46

Audio. IBS fast fact. IBS is not a disease. It is...

Heather"s IBS Newsletter - Help for Irritable Bowel... ·

2025/12/16

Audio. IBS fast fact. IBS is not a disease. It is...A functional bowel disorder with an underlying brain-gut dysfunction. This means the bowel simply does not work as it should.IBS is characterized as a brain-gut dysfunction in which the gastrocolic reflex goes awry.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

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1:29

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

Heather"s IBS Newsletter - Help for Irritable Bowel... ·

2025/12/16

Audio. IBS quick tip. Rub your temples to stop gut painLight 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…You are not alone.Heather’s IBS Newsletter can’t continue without your support. Please become a

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2:31

Audio. Salad smackdown! Seaweed beats raw greens for IBS

Heather"s IBS Newsletter - Help for Irritable Bowel... ·

2025/12/15

Audio. Salad smackdown! Seaweed beats raw greens for IBSLow insoluble fiber, high gut-calming benefitsIf 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

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