How to Fix Your Gut Health: 3 Simple Changes That Changed Everything
Episode Description
Bloated, dealing with stomach pain, or running to the bathroom every time you eat, and told it's nothing? In this episode, you'll learn the gut symptoms you shouldn't ignore, how much fiber you really need a day, and three simple changes that can help improve your gut health, plus how to speak up when a doctor brushes you off.
On The Tamsen Show, Tamsen's guest is NBC News correspondent Chloe Melas, co-author with Judy Batalion of The Girl's Guide to Guts. Chloe lived with ulcerative colitis, a chronic inflammatory gut disease, in silence for more than 15 years. She shares what finally helped, from more fiber to less alcohol, and why "you can have a big beautiful life while also dealing with a chronic illness."
In this episode, you'll learn:
- Which gut symptoms to stop brushing off, including blood in your stool
- How much fiber you need a day (about 30 grams), and how to do the math
- Three simple changes to improve your gut health: less alcohol, more movement and more fiber
- What to eat when your gut flares, and why inflammation matters
- When colorectal cancer screening starts (now 45 for adults at average risk)
- How to speak up, and when to switch doctors if you feel dismissed
- How to talk about "embarrassing" symptoms without shame
- How to support a partner or friend living with a chronic illness
If you've been quietly living with bloating, pain or gut symptoms, this episode is your permission to speak up.
The Girl's Guide to Guts is out Tuesday, November 10.
Timestamps
0:00 Tamsen and Chloe's Friday "hot list" days
0:35 Fifteen years of keeping it quiet
2:10 The first symptoms, and why she brushed them off
6:00 Steroid side effects and "moon face" at her engagement party
9:45 Running to the bathroom 30 to 40 times a day
11:30 A proposal on colonoscopy day
13:00 Pregnancy and planning a family
13:30 What she eats during a flare: "We are an inflamed nation"
17:00 Antibiotics and the microbiome
18:50 Why colorectal cancer screening now starts at 45
21:25 How fiber changed her life
23:25 Constipation, and the habit nobody talks about
25:35 Chloe's top three: less alcohol, movement and fiber
26:35 Why it's okay to switch doctors
27:05 How to support someone with a chronic illness
28:35 Her message for anyone newly diagnosed
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guest appearing in this episode
Chloe Melas
Chloe Melas is an NBC News entertainment correspondent and the co-author, with Judy Batalion, of The Girl's Guide to Guts. She lived with ulcerative colitis for more than 15 years before speaking publicly about it. She joins Tamsen on The Tamsen Show.
Chloe's new book
The Girl's Guide to Guts
by Chloe Melas and Judy Batalion
Two women who have been through it with their own gut health issues offer honesty and advice for living a full life while navigating symptoms. Out November 10 from The Dial Press (Penguin Random House).
Get the book
Visit the official book site: The Girl's Guide to Guts
Visit Chloe's website
Follow Chloe on Instagram
Other related resources
- Co-author Judy Batalion Co-author of The Girl's Guide to Guts, discussed in this episode.
- Expert mentioned Dr. William Li Author of Eat to Beat Disease, referenced in the conversation.
- Book Eat to Beat Disease by Dr. William Li, mentioned in the episode.
- Guideline American Cancer Society colorectal cancer screening Screening starts at 45 for average-risk adults, as discussed.
This episode is for information and conversation only and is not medical advice. Talk with a qualified clinician about any symptoms or care decisions.
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medical disclaimer:
The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional regarding any medical concerns or treatment options. The views expressed by guests are their own and do not necessarily reflect those of The Tamsen Show.