Dr. Iris Wang of the Mayo Clinic shares cutting-edge insights on gut health across the lifespan, including advancements in pharmacogenomics for personalized medication selection and innovative breathing techniques to relieve abdominal distension. She busts common myths about bloating, revealing how diaphragmatic dysfunction rather than excess gas may be the culprit. Dr. Wang also emphasizes the importance of starting gut health education early, helping kids and parents alike understand that pooping shouldn't be painful or forced.

• How pharmacogenomics helps identify why some patients metabolize medications differently, leading to better medication choices with exploration on the hope and/or hype of precision medicine in the GI world (Wang et al 2019)

• Explanation of abdomino-phrenic dyssynergia (APD) – when the diaphragm moves downward instead of upward, causing visible abdominal distention

• Specialized breathing technique developed in Barcelona that retrain the diaphragm for bloating relief (Barba E et al 2024) - see video link below

• The importance of normalizing healthy pooping habits from childhood through education & tools like toileting stools (e.g. Squatty Potty)

• Warning signs for parents about childhood constipation – including stool leakage, straining, & urinary problems (Tran DL et al 2023)

• How yoga can support gut health through mindful movement, core engagement, & stress reduction

Yoga videos:

Yoga For Digestion Flow| Yoga With Adriene (26 mins)

Yoga for Bloating, Digestion, Ulcerative Colitis, IBD & IBS (12 mins)

Check out Dr. Wang's children's book Boo Can't Poo, which helps normalize healthy pooping habits for kids while educating parents too.

References:

Wang XJ, Camilleri M. Personalized medicine in functional gastrointestinal disorders: Understanding pathogenesis to increase diagnostic and treatment efficacy. World J Gastroenterol. 2019 Mar 14;25(10):1185-1196.

Barba E, Livovsky DM, Accarino A, Azpiroz F. Thoracoabdominal Wall Motion-Guided Biofeedback Treatment of Abdominal Distention: A Randomized Placebo-Controlled Trial. Gastroenterology. 2024;167(3):538-546.e1.

Specialized breathing technique for abdominal distention: Video Demonstration

Tran DL, Sintusek P. Functional constipation in children: What physicians should know. World J Gastroenterol. 2023 Feb 28;29(8):1261-1288.

Learn more about Kate and Dr. Riehl:

Website: www.katescarlata.com and www.drriehl.com
Instagram: @katescarlata @drriehl and @theguthealthpodcast

Order Kate and Dr. Riehl's book, Mind Your Gut: The Science-Based, Whole-body Guide to Living Well with IBS.

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.

Fermented foods offer surprising health benefits with science showing they can increase gut microbial diversity in ways other dietary interventions cannot.

• Expert Elisa Caffrey clarifies what qualifies as fermented food: substrate + microbes + time
• While touted as a source of probiotics, most fermented foods don't technically contain probiotics, which require specific strain characterization and known health benefits
•Different types of fermentation are used in food production: lactic acid bacteria ferment carbohydrates in sauerkraut and yogurt; acetic acid bacteria oxidize ethanol into acetic acid in kombucha; and filamentous fungi such as Aspergillus oryzae and Rhizopus species are involved in the fermentation of miso and tempeh, respectively.
• Fermented foods may benefit gut health through microbial derived metabolites rather than just the microbes in the food or beverage.
• Consider starting with yogurt if you are a newcomer and have fun exploring kimchi, sauerkraut and other options for fermented food variety.
• Most fermented foods are safe, though some considerations exist for those with histamine intolerance or sodium restrictions
• Variety is key – consuming diverse fermented foods appears to help maximize potential benefits
• The fermentation process may have mental health benefits beyond nutrition though more research is needed

Try incorporating fermented foods gradually into your diet and experiment with different types to find what works for your body and taste preferences.

Let us know what makes your taste buds (and gut) happy!

This episode has been sponsored by Activia. Check out their Gut Health Tool Kit here and A Gut Friendly Meal plan here.

References:

Caffrey EB et al. Unpacking food fermentation: Clinically relevant tools for fermented food identification and consumption

Gaudiest G et al. Microbial and metabolic characterization of organic artisanal sauerkraut fermentation and study of gut health-promoting properties of sauerkraut brine

Wastyk HC et al. Gut microbiota-targeted diets modulate human immune status (high fiber vs fermented food study)

Nielson ES et al. Lacto-fermented sauerkraut improves symptoms in IBS patients independent of product pasteurisation - A pilot study

Learn more about Kate and Dr. Riehl:

Website: www.katescarlata.com and www.drriehl.com
Instagram: @katescarlata @drriehl and @theguthealthpodcast

Order Kate and Dr. Riehl's book, Mind Your Gut: The Science-Based, Whole-body Guide to Living Well with IBS.

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.

Pelvic floor physical therapy (PFPT) is a crucial yet often overlooked component of gut health that can dramatically improve quality of life for people suffering from bowel issues, bladder problems, or pelvic pain. Dr. Alicia Jeffrey-Thomas joins us to demystify and normalize this specialized therapy and explain how proper pelvic floor function impacts everything from constipation to sexual health.

• Understand that daily bowel movements don't necessarily mean you're not constipated
• What happens during a PFPT session and how therapists create a safe + comfortable environment
• The importance of proper pooping position
• Why breathing techniques and sounds (like mooing!) can help relax your pelvic floor during bowel movements
• Demystifying tools like pelvic wands and dilators for at-home maintenance
• How dyssynergic defecation affects approximately 50% of people with constipation and how pelvic floor PT can help
• Why all women can benefit from pelvic floor PT after childbirth (and even during pregnancy)
• Men face pelvic health issues too, like post-prostate surgery incontinence
• The downside of "peeing just in case" and how it trains your bladder to signal fullness prematurely

If you've experienced pelvic floor issues, don't accept them as normal - seek help from a pelvic floor physical therapist who can address these problems and improve your overall quality of life.

References and Resources:

Rao SS, Patcharatrakul T. Diagnosis and Treatment of Dyssynergic Defecation. J Neurogastroenterol Motil. 2016 Jul 30;22(3):423-35. doi: 10.5056/jnm16060. PMID: 27270989; PMCID: PMC4930297.

Ye AL, Johnston E, Hwang S. Pelvic Floor Therapy and Initial Interventions for Pelvic Floor Dysfunction in Gynecologic Malignancies. Curr Oncol Rep. 2024;26(3):212-220. doi:10.1007/s11912-024-01498-6

Where to find a pelvic floor PT:

• https://pelvicrehab.com/
• https://pelvicglobal.com/directory/

Alicia Jeffrey-Thomas' book, Power to the Pelvis.

Got constipation? Check out Kate's constipation guide.

Learn more about Kate and Dr. Riehl:

Website: www.katescarlata.com and www.drriehl.com
Instagram: @katescarlata @drriehl and @theguthealthpodcast

Order Kate and Dr. Riehl's book, Mind Your Gut: The Science-Based, Whole-body Guide to Living Well with IBS.

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.