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Why Do I Keep Rushing To The Toilet?

Why Do I Keep Rushing To The Toilet?

by | 18, Sep, 2025 | Blog

Needing to urgently rush to the toilet can feel stressful and even embarrassing, especially when you’re out and about.  Have you ever planned your day around where the toilets are located?   You’re not the only one!   If it’s happening regularly, it’s a sign that your gut is trying to tell you something.  While an occasional episode might just be from food moving through quickly, persistent urgency usually has an underlying cause.

One of the most common reasons is Irritable Bowel Syndrome (IBS).  In IBS, the gut can become extra sensitive to certain foods, stress or changes in routine.  This can speed up the movement of food through your digestive tract, giving you little warning before you need the toilet.  For more information on IBS, read my blog here.

Food intolerances can also play a role.  For example, some people struggle to digest lactose (found in dairy) or fructose (found in fruit, honey and processed foods).  When these aren’t absorbed properly, they draw water into the bowel and create gas, leading to cramping and urgent trips to the toilet.  But how do you know which foods are causing problems?  It’s stressful eliminating foods and wondering if it could be dairy but going even further and wondering if a specific food such as chicken is causing an issue?

To avoid the confusion, we do the HairSense Nutrition Analysis Test.  It shows us which foods and drinks you’re reacting to.  The more you react, the more inflammation, resulting in those urgent toilet breaks.

Another big factor is stress and anxiety.  The gut and brain are closely linked through the gut-brain axis.  When you feel stressed, your nervous system can trigger faster bowel movements.  Ever wonder why you get butterflies and/or the urgent need to rush to the bathroom before a public speaking gig?  That’s the gut-brain axis talking.

Need some tips on reducing anxiety?  Click here to learn more.

Other possible causes include gut infections, overgrowth of bacteria in the small intestine (SIBO) or inflammatory bowel conditions.

If urgency is happening often, it’s important not to ignore it.  While diet and lifestyle changes can make a big difference like eating more fibre, managing stress and identifying food triggers – ongoing or severe symptoms should always be checked by a health professional to rule out anything more serious.

The good news?  Once you understand the root cause, urgent bowel movements can usually be managed, giving you back confidence and control.

If you’re struggling with your poos, oops bowel movements(!) and you’re not sure what’s going on, why not book a free 20 min call with Sal to find out how she can help.

Or you can book a 1:1 Initial Consultation with Sal.  Consultations are online but if you prefer face to face and live in Melbourne or the Bayside area, she is now offering ‘Walk & Talk’ consultations in Sandringham.

Alternatively, you can get started with the HairSense Nutrition Analysis Test now.

The Hidden Side Effect of Antibiotics Nobody Talks About

The Hidden Side Effect of Antibiotics Nobody Talks About

by | 11, Sep, 2025 | Blog

Antibiotics can be lifesaving when it comes to treating infections but their effects on the gut are not always so positive.  While they work to eliminate harmful bacteria, antibiotics are unable to distinguish between the ‘bad guys’ and the ‘good guys’ that support your digestion, immunity, brain and overall health.

Inside your gut lives a diverse community of bacteria, fungi and other microorganisms collectively known as the gut microbiome.  This ecosystem helps you break down food, absorb nutrients, regulate inflammation and even produce brain-supporting chemicals like serotonin.  When you take antibiotics, many of these friendly bacteria are wiped out alongside the infection-causing strains.  This sudden loss of diversity can leave the gut vulnerable to imbalance, often called dysbiosis.

Dysbiosis can show up in many ways – bloating, diarrhoea, constipation or food sensitivities.  Longer-term, it may also weaken the gut barrier, increasing the risk of ‘leaky gut’ where unwanted particles pass into the bloodstream and trigger immune reactions.  Studies link repeated antibiotic use to higher chances of developing issues like Irritable Bowel Syndrome (IBS), Inflammatory Bowel Disease, anxiety, depression and ADHD.

Another concern is that antibiotics can encourage the growth of resistant bacteria, which not only reduces the effectiveness of future treatments but can also shift the balance of the gut microbiome further away from good health.

The good news?  The gut is resilient.  Eating a fibre-rich diet, including prebiotic foods (like onions, garlic and asparagus) and adding fermented foods (such as yoghurt, sauerkraut or kefir) can help restore balance.  Be careful with fermented foods if you have a histamine intolerance as these are high in histamine.  Probiotics support recovery after a course of antibiotics but you can take probiotics alongside to get a head start! 

While antibiotics are sometimes necessary, being mindful of their impact and supporting your gut health afterwards can make all the difference in your long-term wellbeing.

If you’d like to find out how antibiotics are affecting your gut, the gut test is a great way to find out.

This test is included in the Mind Your Gut program. Book a free 20 min call or Zoom with Sal to find out more.

Stuck At Home With Gut Pain?

Stuck At Home With Gut Pain?

by | 23, Aug, 2025 | Blog

If you’ve ever had to cancel plans last minute or lie awake at night clutching your belly in discomfort, you know just how disruptive gut pain can be.  It’s not just an inconvenience.  It can affect your energy, your mood, your confidence and your freedom.

Whether it’s bloating, cramping, stabbing pains or feeling like you have to stay close to the toilet just in case …… gut pain is a real and daily struggle for many people.  And if you’ve already tried changing your diet, taking over-the-counter meds or even been told “your tests look normal”, you’re not alone.

Let’s explore some of the most common reasons gut pain happens, and what might be going on behind the scenes.

What Does The Pain Look Like?

When I say gut pain, I also mean abdominal or stomach pain.  Gut pain can show up in different ways:

  • A dull ache or sharp cramps in your lower belly
  • Bloating and pressure after eating
  • Urgent or irregular trips to the toilet
  • Pain that flares up with certain foods or during stressful times

The tricky part is that these symptoms often overlap across different conditions (think Crohn’s Disease, Coeliac Disease etc).  If you’re constipated (no poo for a few days), this can also cause pain.  Here are just a few common conditions.

  1. Irritable Bowel Syndrome (IBS)

IBS is a functional gut disorder, meaning your gut looks fine on scans and tests but it just doesn’t feel fine.  People with IBS often experience:

  • Cramping and bloating
  • Constipation, diarrhoea or a mix of both
  • Pain that eases after going to the toilet

IBS can be triggered by stress, certain foods, hormones and even a change in routine.

  1. Diverticulitis

Diverticulitis happens when little pouches (called diverticula) in the lining of your colon become inflamed or infected.  It often causes:

  • Sharp pain on the lower left side of the abdomen
  • Fever and chills
  • Changes in bowel habits

It’s more common as we get older but it can be managed with diet, nutrition and lifestyle changes.

  1. Food Intolerances – Especially Gluten

One of the sneakiest causes of gut pain?  Eating foods your body doesn’t tolerate well.

For many people, gluten (a protein found in wheat, rye and barley) can cause:

  • Stomach pain or bloating
  • Brain fog
  • Fatigue
  • Diarrhoea or constipation

Some people have Coeliac Disease, where the immune system reacts to gluten and causes real damage to the gut lining.  If you don’t have Coeliac Disease, non-coeliac gluten sensitivity is very common and can still cause uncomfortable symptoms, especially pain and bloating after eating.  Many of you probably don’t realise you have a non-coeliac sensitivity.  How do you find out?  You can test or you can cut out gluten and monitor your symptoms.

So, What Can You Do?

If you’re dealing with regular gut pain, it’s important to:

  • Track your symptoms – note what you eat, your stress levels and how your gut responds.
  • Work on gut-friendly habits – this might include gentle dietary changes, stress support, better sleep and addressing any nutrient deficiencies.
  • Get comprehensive gut testing done – ask your healthcare provider

If you’ve tried everything and your pain isn’t getting better, it might be time to seek professional help and get a gut function/microbiome test.  I use the Co-Biome (by Microba) MetaXplore GI Test in my clinic.  This is the most comprehensive and accurate test.

Not sure which foods are causing you trouble?  Find out which foods you’re reacting to.  Find out more about food sensitivity analysis here.

If you’re not sure where to start, book in a free 20 min chat with Sal (phone or Zoom) here.

Understanding IBS – Getting to the Root Cause

Understanding IBS – Getting to the Root Cause

by | 15, May, 2025 | Blog

As a Clinical Nutritionist, I work with many clients who struggle with persistent digestive issues — bloating, cramping, irregular bowel habits — often with no clear diagnosis.  More often than not, these symptoms point to Irritable Bowel Syndrome or IBS.  But what many don’t realise is how deeply IBS is connected to the brain, not just the gut. 

What Is IBS?

Irritable Bowel Syndrome is a functional gastrointestinal disorder.  This means that symptoms occur without visible signs of damage or disease on standard tests. It affects roughly 1 in 10 people worldwide, and symptoms can range from:

  • Abdominal pain or cramping
  • Bloating
  • Diarrhea, constipation, or both
  • Mucus in the stool
  • A feeling of incomplete evacuation

It can be challenging working out if you have IBS or not as these symptoms overlap with other gastrointestinal disorders.

Causes of IBS: A Multifactorial Puzzle

There isn’t one clear cause of IBS.  Instead, it results from a combination of factors, including:

  • Altered gut motility (how fast or slow food moves through the intestines)
  • Visceral hypersensitivity (increased sensitivity to pain in the gut)
  • Dysbiosis (imbalances in the gut microbiome)
  • Small intestinal bacterial overgrowth (SIBO)
  • Food sensitivities
  • Infections (such as post-infectious IBS after food poisoning)

But one of the biggest, often overlooked drivers is stress — specifically, how the brain and gut communicate.

The Gut-Brain Connection: Why IBS Isn’t ‘All in Your Head’

The gut and brain are in constant conversation via the gut-brain axis — a two-way communication system that links the emotional and cognitive centres of the brain with the gut.  This system involves:

  • The vagus nerve
  • The enteric nervous system (often called our “second brain”)
  • Gut microbes and the metabolites they produce
  • Hormones and neurotransmitters, like serotonin and cortisol

When we experience chronic stress, this communication gets disrupted. Stress can:

  • Increase gut sensitivity (making normal sensations feel painful)
  • Alter gut motility (leading to diarrhea or constipation)
  • Change gut microbiota composition
  • Disrupt digestion and nutrient absorption

This is why managing IBS must involve not just what you eat but how you manage stress.

Stress: The IBS Trigger We Can’t Ignore

Research shows that people with IBS often have a history of chronic stress, trauma, or anxiety.  While stress doesn’t cause IBS, it can exacerbate and sustain symptoms.

When we’re in fight-or-flight mode:

  • Blood flow is diverted away from digestion
  • Stomach acid and enzyme production slows down
  • Gut motility changes
  • Inflammation can increase

This creates the perfect storm for IBS symptoms to flare.

What Can You Do?

Getting to the root cause of IBS is essential.  A ‘band-aid’ approach means that you will continue to suffer and continue with the anxiety you have around food.

  1. Nutrition: Identify and remove trigger foods, support gut lining and feed beneficial microbes with a whole food diet.
  2. Stress management and self-care: Incorporate daily nervous system support — breathwork, meditation, massage, sleep hygiene.  Choose something that you enjoy and where you feel relaxed and calm.If you would like more tips on how to reduce stress, check out my blog ‘Top Stress Hacks For A Happier Gut’
  3. Gut-brain healing: Practices like gut-directed hypnotherapy, vagus nerve stimulation and working with a practitioner to address past trauma can help.  The Nerva app is an evidence-based gut-directed hypnotherapy app which helps you better manage your symptoms.
  4. Personalised care: Work with a qualified practitioner to address underlying gut infections, SIBO or dysbiosis.

IBS is not “just in your head,” but your head and your gut are definitely involved.  A comprehensive, gut-brain-focused approach can make all the difference.  If you’ve been struggling with IBS and feel like you’ve tried everything, it may be time to look beyond just your diet and consider how your stress and nervous system health are playing a role.

If you’ve been struggling with your IBS for a while and need help, why not book in with Sal for a free 20 min Zoom or phone call.  Alternatively, find out about the Mind Your Gut program here.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Top Stress Hacks For A Happier Gut

Top Stress Hacks For A Happier Gut

by | 03, Mar, 2025 | Blog

As a Clinical Nutritionist specialising in gut health, I often see people struggling with gut issues such as bloating, constipation, diarrhoea to name a few.  They have been struggling for a long time and can’t quite solve their issues once and for all.  While many factors contribute to managing these symptoms, one crucial element is often overlooked: effective stress management. Today, we’ll explore why stress reduction is so important for busy adults and how it directly impacts your gut.

The Critical Link Between Stress and Gut Issues

You might be wondering, “How does stress relate to my gut issues?” The connection is more significant than you might think. Here’s why effective stress reduction is crucial:

1. Chronic stress can exacerbate inflammation, which is a key factor in managing gut conditions such as Irritable Bowel Syndrome (IBS) and Inflammatory Bowel Disease (IBD).

2. Stress hormones can interfere with bowel motility. In other words, you’ll struggle to poo.

3. High stress levels can lead to dysbiosis, an imbalanced gut microbiome. This leads to bloating, abdominal pain and more.

Signs of Excessive Stress

Recognizing excessive stress is crucial as it can exacerbate gut symptoms. Watch out for these signs:

● Constipation or diarrhoea
● Heightened pain or discomfort
● Acid reflux and heartburn

If you notice these signs, it’s time to prioritize stress reduction and consult with your healthcare provider if symptoms persist.

Stress Reduction Techniques Tailored For The Busy Person With Gut Issues

Now that we understand the importance of stress management for gut issues, let’s look at some effective techniques specifically designed for you.

1. Mindfulness Meditation (this one’s my favourite as I’m not great with traditional meditation)
○ Mindfulness meditation helps reduce overall stress levels and improves emotional regulation.
○ Start with just 5 minutes a day, focusing on your breath. Feel the air going into your body and out through your lungs.
○ This approach can help you shift into ‘rest and digest’ mode which improves digestion.

2. Progressive Muscle Relaxation
○ Use progressive muscle relaxation to release physical tension and promote overall relaxation.
○ Lie down comfortably and systematically tense and relax each muscle group, starting from your toes and moving up to your head. You can sit if lying down isn’t possible.
○ This approach can help lower cortisol levels, which is crucial for managing inflammation in the gut.

3. Nature-Based Stress Reduction
○ Incorporate nature-based activities to reduce stress and improve overall well-being.
○ Try to spend at least 10 minutes a day in a natural setting, such as a local park or garden. If mobility is an issue, even sitting by a window with a view of nature can be beneficial.
○ Exposure to nature has been shown to calm the busy mind which in turn calms the gut and relieving symptoms.

Overcoming Stress Management Challenges for The Busy Person With Gut Issues

I understand that implementing stress reduction techniques can be challenging, especially when dealing with uncomfortable tummy troubles. Here are some common obstacles and how to overcome them:

1. Lack of time
○ Integrate stress reduction techniques into your daily routine, such as practicing deep breathing during your commute or while waiting in line.

2. Difficulty focusing due to pain or fatigue
○ Start with very short sessions and gradually increase duration. Use guided techniques that don’t require intense concentration.

3. Feeling overwhelmed by the idea of adding another ‘task’ to manage health
○ View stress reduction as an essential part of your treatment plan, not an additional burden. Start small and celebrate small victories.

Integrating Stress Reduction into Your Gut Management Plan

Remember, while stress reduction is crucial for managing gut issues, it’s most effective as part of a comprehensive approach. Consider integrating these stress management techniques alongside:

 A balanced diet tailored to your nutritional needs
 Regular physical activity appropriate for your condition
 Adequate sleep hygiene practices

By focusing on stress reduction in conjunction with these other strategies, you can take a proactive approach to managing your gut issues and improving your overall well-being.

If you’re finding it challenging to incorporate stress reduction techniques into your gut management plan, or if you have questions about how stress specifically affects your condition, don’t hesitate to reach out. As a Clinical Nutritionist, I’m here to help you develop a personalised approach to managing your health.

Click here to book a free 20 min Zoom or phone chat.

Stay calm, stay healthy!