7. Gut Health Check-In: IBS, Bloating, Food Fear - What Works with IBS Dietitian Lorraine Cooney

IBS is common, misunderstood, and often self-managed in ways that make symptoms worse. In this episode of The Wellness Script, I’m joined by Lorraine Cooney, specialist gastroenterology dietitian at Blackrock Clinic, and author of "Why You Can't Go" and "Gut Feeling", who breaks down what IBS actually is, how it’s diagnosed (and what needs to be ruled out first), and the practical habits that can make a real difference. We cover the Rome IV criteria, red-flag symptoms to take seriously, why “cutting everything out” backfires, and how to start with first-line basics (regular meals, pace of eating, hydration, fibre strategy). Lorraine explains when a low FODMAP approach can help (and why it must be time-limited + reintroduced properly), plus the role of the gut–brain axis - including gut-directed hypnotherapy and the "nocebo" effect. Our SponsorThis episode is proudly sponsored by Sona Vitamins, Ireland's longest-established nutritional supplement producer with over 40 years of science-led expertise. You can learn more and explore their full product range here: https://bit.ly/49nFkuv  We coverHow common IBS is, and why so many people don’t seek helpHow IBS is diagnosed (Rome IV) + what your GP may rule out first (e.g., coeliac disease, inflammation) The first-line IBS habits that are “boring” but powerful: regular meals, slower eating, hydration, caffeine/alcohol awareness Fibre without the flare: why soluble fibre is often better tolerated, and why “0 → 100” backfires Low FODMAP: who it helps, how long to restrict, and why reintroduction is non-negotiable Why the same food can feel “fine” one day and awful the next (gut sensitivity + gut–brain axis) Gut-directed hypnotherapy: what it is, who it can help, and why it’s not “all in your head” Food intolerance testing: why common IgG “intolerance panels” aren’t reliable Bloating basics: constipation you don’t realise you have, incomplete emptying, and when to get checkedSupplements mentioned: psyllium husk (fibre) and peppermint oil (symptom relief) Bathroom habits that matter: “protected time,” and why scrolling on the toilet isn’t a great ideaMedical noteThis episode is for education only and isn’t medical advice. If you have red flags like blood in stool, unintentional weight loss, persistent night symptoms, or strong family history of bowel cancer/IBD, or any health concerns at all, seek medical assessment.GuestBlackrock Clinic profile (Lorraine Cooney):https://www.blackrockhealth.com/treatments-procedures/dietetics-nutrition/ms-lorraine-cooney Gut Health Matters (Lorraine’s clinic):https://guthealthmatters.ie/Lorraine on Instagram:https://www.instagram.com/gut_health_matters/BooksWhy You Can’t Go (Gill Books):https://www.gillbooks.ie/mind-body-spirit/mind-body-spirit/why-you-cant-goGut Feeling (Gill Books article):https://www.gillbooks.ie/dear-reader/dear-reader/gut-feeling-delicious-low-fodmap-recipes-to-soothe-the-symptoms-of-a-sensitive-gutClinical / evidence-based referencesRome IV IBS criteria (Rome Foundation PDF – “Bowel Disorders”):https://theromefoundation.org/wp-content/uploads/bowel-disorders.pdfNICE guideline (IBS in adults: diagnosis & management):https://www.nice.org.uk/guidance/cg61Low FODMAP guidance (NHS patient leaflet example):https://www.gloshospitals.nhs.uk/documents/2040/LowFODMAPdiet.pdfIgG food sensitivity testing (why it’s not recommended) – AAAAI:https://www.aaaai.org/tools-for-the-public/conditions-library/allergies/igg-food-testMediterranean diet & IBS (example trials)https://onlinelibrary.wiley.com/doi/10.1111/nmo.14991https://journals.lww.com/ajg/fulltext/2025/01000/a_randomized_trial_of_the_mediterranean_diet_vs.23.aspx