In this episode, Tisha is taking a deep dive into Irritable Bowel Syndrome (IBS). She unpacks what IBS is (and isn’t), the importance of getting a proper diagnosis, and practical strategies for managing symptoms.

Tisha explores the gut-brain connection, the role of stress, and how foundational habits like mindful eating, hydration, and fibre intake can make a difference. She also discusses the low FODMAP diet, common trigger foods, and the importance of personalizing your approach to gut health.

Tisha shares actionable tips for tracking symptoms, understanding dietary triggers, and when to seek professional help. The episode wraps up with a look at supplements, herbal support, and the value of stress management in overall gut wellness.

Episode Breakdown

02:17 What is IBS? Symptoms, types, and who it affects
06:46 Why diagnosis matters: ruling out other conditions
10:07 The low FODMAP diet: what it is and how to use it
17:27 Gut health foundations: meals, portions, hydration, fibre
24:26 Common trigger foods: coffee, spicy foods, fat, gluten, dairy
29:26 Underlying causes: SIBO, dysbiosis, bile acid malabsorption, gut-brain axis
39:24 Stress and IBS: the mind-gut connection
43:44 Supplements and herbal support for IBS
47:38 Key takeaways and actionable tips

Connect with Tisha
Website: nourishedwithtish.com
Instagram: @nourishedwithtish
TikTok: @nourishedwithtish
Email: hello@nourishwithtish.com

References

Altomare, A., Rosa, C. D., Imperia, E., Emerenziani, S., Cicala, M., & Guarino, M. P. L. (2021). Diarrhea predominant-irritable bowel syndrome (IBS-D): Effects of different nutritional patterns on intestinal dysbiosis and symptoms. Nutrients, 13(5), 1506. https://doi.org/10.3390/nu13051506

Chae, Y.-R., Lee, Y. R., Kim, Y.-S., & Park, H.-Y. (2024). Diet-induced gut dysbiosis and leaky gut syndrome. Journal of Microbiology and Biotechnology, 34(4), 747–756. https://doi.org/10.4014/jmb.2312.12031

Chiarioni, G., Popa, S. L., Ismaiel, A., Pop, C., Dumitrascu, D. I., Brata, V. D., Duse, T. A., Incze, V., & Surdea-Blaga, T. (2023). Herbal remedies for constipation-predominant irritable bowel syndrome: A systematic review of randomized controlled trials. Nutrients, 15(19), 4216. https://doi.org/10.3390/nu15194216

Lacy, B. E., Pimentel, M., Brenner, D. M., Chey, W. D., Keefer, L. A., Long, M. D., & Moshiree, B. (2021). ACG clinical guideline: Management of irritable bowel syndrome. American Journal of Gastroenterology, 116(1), 17–44. https://doi.org/10.14309/ajg.0000000000001036

Manza, F., Lungaro, L., Costanzini, A., Caputo, F., Volta, U., De Giorgio, R., & Caio, G. (2024). Gluten and wheat in women’s health: Beyond the gut. Nutrients, 16(2), 322. https://doi.org/10.3390/nu16020322

The gut‐brain axis in irritable bowel syndrome: Implementing the role of microbiota and neuroimmune interaction in personalized prevention—A narrative review. (n.d.). ProQuest. Retrieved August 13, 2025, from https://www.proquest.com/docview/3195393387?pq-origsite=primo&accountid=13631&searchKeywords=irritable%20bowel%20syndrome&sourcetype=Scholarly%20Journals
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In this episode of Wellness Unpacked, host Tisha is joined by Dr. Arlie Millyard (she/her), a naturopathic doctor specializing in LGBTQ2SIA+ wellness and gut health. They delve into the intricacies of queer inclusive care, the impact of stress on the gut, and the importance of a body-neutral approach to health.

Dr. Millyard shares her personal journey into naturopathic medicine, the significance of understanding intersectionality in healthcare, and practical advice for advocating for one's health in potentially non-affirming healthcare environments. They also discuss the common health concerns within the queer community, the role of resilience and community in wellness, and strategies for managing IBS and nervous system dysregulation.

02:33 Journey into Naturopathic Medicine

05:08 Understanding Naturopathy

07:07 Inclusive Healthcare for LGBTQ2SIA+

10:31 Challenges in Traditional Healthcare

13:47 Navigating Healthcare as a Queer Patient

19:56 Health Patterns in Queer and Trans Folks

24:36 The Gut-Mind Connection and IBS

34:02 Understanding Body Neutral and Weight Neutral Approaches

36:37 Toxic Wellness Culture and Its Roots

40:32 Addressing Stress and Nervous System Dysregulation

43:00 Vagus Nerve Stimulation and Gut Health

46:53 Incorporating Joy and Community into Wellness

57:01 Creating Safer Spaces for Queer People in Healthcare

01:00: Daily Rituals for Nervous System Regulation

Connect with Dr. Arlie Millyard

Website: https://arliemillyard.ca/

Heal All Consulting: https://healallconsulting.ca/

Instagram: @dr.arlie.nd

Follow Tisha
Website: nourishedwithtish.com
Instagram: @nourishedwithtish
Tiktok: @nourishedwithtish

In Part 2, we continue where we left off with Registered Dietitian Leeauna Duchesne. We explore the impact of the menstrual cycle on energy levels and workout performance, common mistakes in fueling for exercise, and the importance of recovery, including sleep and hydration.

01:22 Impact of Menstrual Cycle on Fitness

05:20 Supporting Recovery and Nutrition

11:12 Common Mistakes in Nutrition and Fitness

19:58 Shifting Mindset from Aesthetics to Performance

22:14 Signs of Under Fueling

33:24 Final Thoughts and Where to Find More Information

Follow Leeauna

Integrative Nutrition RDs (Ontario): https://www.shelleyrd.com/

Diet Redefined (BC): https://dietredefined.com/about/

Instagram: @that.rd.life

Follow Tisha
Website: nourishedwithtish.com
Instagram: @nourishedwithtish
Tiktok: @nourishedwithtish