Inflammatory Bowel Disease (IBD)

IBD includes Crohn’s disease and Ulcerative Colitis, both chronic inflammatory conditions affecting the digestive tract.
Unlike IBS or SIBO, IBD involves true inflammation, which can be seen on medical tests and imaging.

Understanding IBD

IBD is not caused by diet — but symptoms are deeply influenced by:

• microbiome imbalance

• immune activation

• stress + the gut–brain axis

• motility changes

• medication effects

• nutritional deficiencies

• food sensitivities linked to inflammation

IBD often goes through periods of flare and remission, each requiring a different nutritional approach.

Common Symptoms of IBD

• Abdominal pain or cramping

• Urgency or loose stools

• Blood or mucus in the stool

• Fatigue or weakness

• Weight loss or nutrient deficiencies

• Loss of appetite

• Joint pain or skin symptoms (extra-intestinal signs)

Symptoms don’t always reflect the level of inflammation — which is why personalised support can be so important.

IBD, the Microbiome & the Immune System

Research shows that people with IBD often have:

• reduced microbial diversity

• lower beneficial bacteria (e.g., Bifidobacteria, Akkermansia)

• overgrowth of inflammatory species

• weakened gut lining integrity

• altered immune signalling

Supporting these areas gently can help reduce symptom severity between flares.

Nutrition & Lifestyle Support for IBD

While nutrition cannot replace medical care, it can help:

• reduce triggers during flares

• support remission

• improve microbiome balance

• calm inflammation

• improve energy and nutrient status

• stabilise bowel movements

• reduce symptom unpredictability

A personalised approach is essential because every IBD case is different.

IBD & Stress

The gut–brain axis plays a significant role in IBD symptom flares, even when inflammation markers are stable. Stress isn’t the cause — but it can amplify sensitivity and trigger gut dysregulation.

Gentle mind–body work often helps the system settle, supporting easier digestion and more predictable symptoms.

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IBD is a complex inflammatory condition influenced by immunity, the microbiome, stress and digestion — and understanding these layers helps create steadier remission and more predictable symptom patterns.

Constipation

Constipation isn’t just “not pooing regularly.”
It’s a sign that the gut, microbiome, hormones or nervous system needs support.

Common Causes

Constipation is often driven by a combination of:

• slow motility / MMC dysfunction

• low fibre diversity

• low stomach acid

• dehydration or low electrolytes

• gut dysbiosis

• methane-dominant SIBO

• overactive stress response

• hypothyroidism or hormone shifts

• pelvic floor tension

• medications (e.g., antidepressants, pain medications)

Constipation is a mechanical issue, a microbial issue and a nervous-system issue — rarely one thing.

Constipation Patterns

Understanding the pattern is essential:

• Straining → pelvic floor or tension patterns

• Pebble-like stools → dehydration, slow transit, dysbiosis

• Going every 2–3 days → motility disruption

• Feeling “not empty” → inflammation, microbial imbalance

• Worse before period → hormone-related constipation

• Alternating constipation + diarrhoea → IBS-M or SIBO

Constipation & the Microbiome

Studies show that people with chronic constipation often have:

• methane-producing microbes (e.g., M. smithii)

• low short-chain fatty acid producers

• reduced Bifidobacteria

• overgrowths that slow motility

Supporting microbial balance is often key.

The Nervous System’s Role

The colon only empties properly when the body feels safe.
Stress → tightens muscles, slows motility, reduces urge signals.

Many people with constipation unknowingly hold chronic tension in:

• the diaphragm

• lower abdomen

• pelvic floor

Addressing this can change symptoms dramatically.

Support Approaches

Long-term improvement may include:

• increasing motility

• enzyme + stomach acid support

• targeted prebiotics or fibres

• microbial balancing

• hormonal support

• gentle mind–body work to reduce tension patterns

Constipation is not “normal” — and doesn’t need to be your baseline.

Diarrhoea & Loose Stools

Loose stools can feel unpredictable and disruptive — especially when they affect daily routines, energy or confidence around food and social situations.

Common Reasons for Diarrhoea

Diarrhoea isn’t random. Common causes include:

• post-infectious IBS

• SIBO (hydrogen-dominant)

• food sensitivities

• gluten intolerance (non-coeliac or coeliac)

• bile acid malabsorption

• dysbiosis

• inflammation

• anxiety or stress spikes

• hormone changes (e.g., PMS)

• overuse of laxatives or magnesium

Diarrhoea is often the gut’s attempt to expel or protect — not simply a reaction to food.

Patterns That Matter

• Morning urgency → nervous-system activation

• After eating → enzyme insufficiency or motility issues

• Random flare-ups → stress, inflammation, or triggers

• Loose stools with bloating → SIBO

• Loose stools with mucus → inflammation

Patterns tell the story.

Stress & Loose Stools

The colon speeds up dramatically during stress.
This isn’t “in your head” — it’s neurobiology.

Fight-or-flight increases:

• gut speed

• sensitivity

• urgency signals

If symptoms worsen during overwhelm or emotional intensity, this connection may be part of the picture.

Supporting Diarrhoea Long-Term

Sustainable support may include:

• calming inflammation

• balancing the microbiome

• supporting bile acid regulation

• stabilising motility

• identifying true triggers without restriction

• improving digestive enzyme activity

• bringing the gut–brain axis into balance

The goal is not just fewer flare-ups — it’s predictable, confident digestion.

Dysbiosis refers to an imbalance in the gut microbiome — too much of certain microbes, not enough of others, or reduced diversity overall. This imbalance can disrupt digestion, immune function, hormone metabolism and the gut–brain axis.

Dysbiosis is not one problem — it’s a pattern. And understanding that pattern helps explain many complex symptoms.

Why Dysbiosis Happens

Dysbiosis often develops due to a combination of factors, including:

• antibiotics or long-term medication use

• stress and nervous-system dysregulation

• low fibre diversity

• chronic constipation or slowed motility

• SIBO (small intestinal bacterial overgrowth)

• food poisoning or post-infectious changes

• restrictive diets that reduce microbial diversity

• inflammation or gut barrier irritation

• hormonal fluctuations

A healthy gut microbiome requires both balance and diversity — dysbiosis affects both.

Common Symptoms

Digestive symptoms may include:

• bloating or distention

• constipation or diarrhoea

• irregular bowel movements

• excessive gas

• abdominal discomfort after meals

• food reactions or sensitivities

Whole-body symptoms can include:

• fatigue

• brain fog

• skin issues (acne, eczema, rashes)

• low mood or anxiety

• frequent infections

• histamine symptoms

Dysbiosis often amplifies other gut conditions — which is why symptoms can feel unpredictable.

How Dysbiosis Affects Other Gut Patterns

Dysbiosis commonly contributes to:

• SIBO

• leaky gut / intestinal permeability

• low stomach acid

• food sensitivities

• histamine intolerance

• constipation or diarrhoea

• yeast overgrowth

• immune activation

It rarely exists in isolation — it’s usually part of a wider picture.

Stress & the Nervous System

The microbiome responds directly to nervous-system state.
Stress can:

• slow motility

• reduce microbial diversity

• increase inflammation

• heighten gut sensitivity

This is why dysbiosis symptoms often worsen during stressful periods.

Testing That May Help

A comprehensive stool test can reveal:

• levels of beneficial bacteria

• overgrowths

• inflammation

• enzyme function

• yeast or fungal markers

• short-chain fatty acids

• secretory IgA

Not everyone needs testing — but for long-standing symptoms, it provides clarity.

Supporting Dysbiosis Long-Term

Restoring balance usually includes:

• increasing microbial diversity

• personalised prebiotic and probiotic strategies

• supporting motility

• improving stomach acid and enzyme output

• lowering inflammation

• gentle mind–body regulation

• rebuilding confidence around food

Dysbiosis is highly responsive when the root drivers are addressed.

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Dysbiosis reflects an imbalance in the microbiome — and improves most when digestion, motility, stress physiology and microbial diversity are supported together.

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Yeast overgrowth (often referred to as “Candida”) occurs when fungal species grow beyond healthy levels in the gut.
It often appears alongside dysbiosis, SIBO, or post-antibiotic changes.

Why Yeast Overgrowth Occurs

Common contributors include:

• antibiotics

• high sugar intake during stressful periods

• dysbiosis

• low stomach acid

• SIBO

• chronic stress

• long-term PPI use

• impaired immune function

• post-infectious changes

Yeast overgrowth is rarely the root cause — it’s usually a downstream effect.

Common Symptoms

Digestive symptoms:

• bloating

• gas

• nausea

• food sensitivities

• constipation or diarrhoea

Whole-body symptoms:

• fatigue

• brain fog

• recurrent thrush

• skin issues

• sugar cravings

• histamine symptoms

• worsened PMS

Symptoms fluctuate — often worse after sugar, alcohol, or stress.

Connections With Other Gut Conditions

Yeast overgrowth commonly coexists with:

• SIBO

• dysbiosis

• leaky gut

• low stomach acid

• post-antibiotic shifts

• histamine intolerance

Supporting the underlying terrain is key.

Stress & Yeast

Stress alters gut immunity and microbiome balance, making fungal overgrowth more likely.

This is why flare-ups often occur during emotionally demanding periods.

Testing Options

A stool test can identify:

• candida species

• fungal overgrowth

• inflammation

• digestive enzyme function

• short-chain fatty acids

Breath tests do not detect yeast — only bacteria.

Supporting Yeast Overgrowth Long-Term

True support includes:

• balancing the microbiome

• supporting stomach acid and enzymes

• restoring gut immunity

• reducing inflammation

• supporting nervous-system regulation

• addressing coexisting patterns like SIBO or dysbiosis

• nutritional strategies that stabilise blood sugar

Antifungals alone rarely solve the underlying issue — environment matters.

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Yeast overgrowth improves most when the gut environment is strengthened — not just when symptoms are treated

Leaky gut, or intestinal permeability, occurs when the gut lining becomes irritated and the barrier between the gut and bloodstream becomes less selective.
This can contribute to immune activation, sensitivities, bloating and inflammation.

It is not a diagnosis — it’s a functional shift in the gut lining that can be rebuilt.

Why Intestinal Permeability Develops

Key contributors include:

• chronic stress

• dysbiosis

• SIBO

• yeast overgrowth

• inflammatory foods or irritants

• NSAIDs or long-term medication use

• post-infectious changes

• low stomach acid

• hormone fluctuations

• nutrient deficiencies (zinc, glutamine, omega-3s)

Permeability is almost always a response to something deeper.

Common Symptoms

Digestive symptoms:

• bloating

• gas

• cramping

• loose stools or diarrhoea

• constipation

• reflux

Whole-body symptoms:

• headaches

• joint pain

• fatigue

• skin issues

• food sensitivities

• histamine reactions

Symptoms often improve when the gut lining is soothed and the triggers are identified.

Links to Other Gut Patterns

Leaky gut commonly overlaps with:

• dysbiosis

• SIBO

• histamine intolerance

• food sensitivities

• IBD (during flares)

• chronic stress

Supporting the gut lining often reduces reactivity and improves tolerance.

Stress & the Gut Barrier

The gut lining is highly sensitive to stress hormones.
Fight-or-flight states can:

• weaken the mucosal barrier

• reduce blood flow to the gut

• increase permeability

• heighten sensitivity

This is often why symptoms fluctuate based on emotional load.

Testing Options

A stool test can reveal:

• inflammation

• zonulin (barrier marker)

• secretory IgA

• enzyme function

• microbial patterns linked to permeability

Not everyone needs testing — many cases can be identified through symptoms.

Supporting Leaky Gut Long-Term

Effective support includes:

• reducing irritation and inflammation

• rebuilding mucosal integrity

• balancing the microbiome

• supporting digestive secretions

• calming the gut–brain stress reflex

• reintroducing foods safely

• using targeted nutrition where helpful

The goal is stronger resilience, not endless restriction.

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Leaky gut is a sign that the gut lining needs soothing and support — and it improves when inflammation, digestion, the microbiome and stress physiology are addressed together

Low stomach acid is surprisingly common and can significantly impact digestion, nutrient absorption and microbial balance.

Contrary to popular belief, many symptoms of reflux and bloating come from too little stomach acid, not too much.

Why Low Stomach Acid Happens

Contributors include:

• stress

• ageing

• long-term PPI use

• H. pylori

• nutrient deficiencies

• chronic illness

• overeating or rushing meals

• SIBO

• low digestive enzyme output

Stomach acid is the body’s first line of digestive defence.

Common Symptoms

Digestive symptoms:

• reflux or heartburn

• bloating after meals

• heaviness or slow digestion

• burping

• nausea

• undigested food in stool

Systemic symptoms:

• fatigue

• low B12

• low iron or ferritin

• protein cravings

• post-meal fatigue

Low stomach acid often affects digestion from top to bottom.

Connections With Other Gut Patterns

Low stomach acid often contributes to:

• SIBO

• dysbiosis

• yeast overgrowth

• reflux

• constipation

• food sensitivities

• histamine intolerance

Supporting acid levels can create significant shifts.

Stress & Stomach Acid

Stress directly reduces acid production by shifting blood flow away from digestion.

This is why symptoms often worsen during periods of overwhelm.

Testing Options

Possible assessments include:

• comprehensive stool test (enzyme markers)

• nutrient markers (B12, iron)

• symptom-based evaluation

• functional assessments (not medical tests)

Supporting Low Stomach Acid Long-Term

Support may include:

• eating practices that stimulate acid

• targeted supplementation (where appropriate)

• improving enzyme production

• supporting motility

• reducing chronic stress patterns

• balancing the microbiome

When stomach acid improves, many downstream symptoms settle.

This Page in One Sentence

Low stomach acid is a top-to-bottom digestion issue — and supporting it can create foundational changes across the whole gut.

Low digestive enzymes can make food difficult to break down, leading to bloating, discomfort, nutrient issues and unpredictable reactions.

This often develops alongside other gut patterns — it is rarely the root cause.

Why Enzyme Insufficiency Happens

Common reasons include:

• stress

• low stomach acid

• dysbiosis

• inflammation

• SIBO

• ageing

• post-infectious changes

• pancreatic insufficiency (rare but important)

Enzymes depend on the whole digestive tract functioning well.

Common Symptoms

Digestive symptoms:

• bloating after meals

• heaviness or fullness

• undigested food in stool

• floating stools

• discomfort after fats or proteins

• nausea

Systemic symptoms:

• low energy

• nutrient deficiencies

• fluctuating blood sugar

• brain fog after meals

Symptoms often improve quickly when enzyme function is restored.

Connections With Other Conditions

Enzyme insufficiency frequently overlaps with:

• SIBO

• leaky gut

• dysbiosis

• low stomach acid

• reflux

• constipation or diarrhoea

Supporting these areas helps improve enzyme function naturally.

Stress & Enzyme Output

Fight-or-flight states drastically reduce enzyme release, slowing digestion and increasing reactivity.

This is a major reason why symptoms can vary day to day.

Testing Options

A stool test can show:

• elastase (pancreatic function)

• fat malabsorption

• enzyme breakdown markers

• inflammation

Supporting Enzyme Function Long-Term

Support may include:

• improving stomach acid

• targeted enzyme support (when needed)

• microbial balancing

• reducing inflammation

• regulating the nervous system

• building predictable eating rhythms

Once upstream digestion is supported, enzymes often normalise.

This Page in One Sentence

Low digestive enzymes often reflect deeper digestive imbalance — and improve when stomach acid, microbiome balance, inflammation and nervous-system patterns are supported together.

Food Sensitivities & Intolerances

Food reactions can feel confusing, unpredictable, and overwhelming — especially when the same food is tolerated one day and causes symptoms the next.
Contrary to what many people are told, food reactions are rarely “just about the food”.

They are usually a reflection of:

• digestive capacity (enzymes, stomach acid)

• gut motility

• microbiome balance

• intestinal permeability (leaky gut)

• nervous-system state

• hormonal shifts

• inflammation

• the body’s stress load

Understanding why your body reacts — not just what you reacted to — is where long-term clarity comes from.

Why Food Sensitivities Develop

Food sensitivities are often triggered by underlying factors such as:

• SIBO or dysbiosis
  Fermentation and gas can cause bloating, pain, or distention after certain foods.

• Leaky gut / permeability changes
  When the gut lining is irritated, the immune system may react to foods it previously tolerated.

• Low stomach acid or enzymes
  Poor breakdown leads to bloating, heaviness, and unpredictable reactions.

• Stress & the gut–brain axis
  Stress can reduce digestive secretions and make the gut more reactive.

• Hormonal fluctuations
  Many people experience symptoms that appear “food-related” but actually follow their monthly cycle.

• Post-infectious changes
  After food poisoning, antibiotics, or a virus, digestion can become hypersensitive.

Sensitivities are symptoms — not the root cause.

Common Symptoms of Food Intolerance

• bloating

• nausea

• stomach cramps

• loose stools or urgency

• constipation

• fatigue after meals

• brain fog

• skin reactions

• fluctuating tolerances (a key sign)

Patterns often matter more than the foods themselves.

Why Eliminating Foods Isn’t a Long-Term Solution

Elimination diets can reduce symptoms short-term, but without addressing the underlying reason:

• tolerances keep shrinking

• more foods become “trigger foods”

• anxiety around eating grows

• microbiome diversity decreases

• the system becomes more reactive

The goal is expansion, not restriction.

Long-Term Support for Food Sensitivities

Sustainable improvement often involves:

• strengthening digestive function

• improving enzyme and stomach acid levels

• balancing the microbiome

• repairing gut barrier integrity

• calming inflammation

• regulating the nervous system

• reducing chronic stress patterns

• reintroducing foods safely and gradually

Food freedom comes from supporting the body — not restricting the diet.

This Page in One Sentence

Food sensitivities are rarely about the food itself — they’re a signal that your digestion, microbiome or nervous system needs deeper support.

Histamine Intolerance

Histamine intolerance is a condition where the body struggles to break down histamine efficiently, leading to a wide range of symptoms — many of them digestive.
Importantly, histamine intolerance is not an allergy but an imbalance between:

• histamine intake

• histamine release

• histamine breakdown

Understanding this helps avoid unnecessary fear around food.

Why Histamine Becomes a Problem

Histamine intolerance is rarely caused by food alone.
It often reflects deeper changes in:

• gut microbiome balance

• enzyme activity (especially DAO)

• intestinal permeability

• immune activation

• stress and nervous-system regulation

• hormone fluctuations

• SIBO or dysbiosis

• chronic inflammation

Histamine is produced naturally in the body — the goal isn’t to eliminate it but to restore balance.

Common Symptoms

Digestive symptoms may include:

• bloating

• diarrhoea or urgency

• abdominal pain

• nausea after meals

• reflux or burning discomfort

Whole-body symptoms can include:

• flushing or warmth

• headaches or migraines

• hives or skin sensitivity

• congestion

• anxiety or restlessness

• heart palpitations

• menstrual pain or worsened PMS

Histamine intolerance often fluctuates — you may tolerate a food one week and react strongly the next.
This variability is a key sign.

Gut Conditions Linked to Histamine Intolerance

Many people with histamine intolerance have underlying digestive patterns such as:

• SIBO (especially hydrogen or hydrogen sulphide types)

• Dysbiosis

• Leaky gut / intestinal permeability

• Low DAO production due to mucosal irritation

• Post-antibiotic microbial changes

Supporting the gut lining and restoring balance often improves histamine tolerance dramatically.

Stress & the Nervous System

Stress increases histamine release — particularly when the body is in fight-or-flight.
This is why:

• symptoms worsen during overwhelm

• anxiety increases during reactions

• sensitivities fluctuate based on emotional load

Regulating the nervous system is a crucial part of rebuilding tolerance.

Nutrition & Lifestyle Support

Long-term improvement often involves:

• reducing inflammation in the gut lining

• supporting the microbiome (especially Bifido species)

• improving digestive secretions

• stabilising motility

• supporting hormone balance

• restoring DAO activity

• temporarily reducing histamine load only when needed

• gently reintroducing foods

The aim is not lifelong restriction — but restoring flexibility and resilience.

This Page in One Sentence

Histamine intolerance is a whole-body, gut–brain–immune pattern — not simply a food list — and it improves most when the root drivers are supported.