4 ways to ease bloating, constipation and improve your gut health beyond diet | Dr Rabia Topan
6/17/20261 hr 21 min
SHOW NOTES
This episode is for anyone dealing with constipation, bloating, reflux, abdominal pain or IBS.
And really, anyone who wants to protect their gut, reduce stress and feel better overall.
When we think about gut health, we usually start with food… what to eat, what to cut out, which diet or supplement to try next.
And while nutrition is foundational, there’s another side we don’t talk about enough: the constant conversation between your brain and your gut 🧠💬
My guest today is Dr Rabia Topan, an NHS consultant gastroenterologist and PhD researcher specialising in disorders of gut–brain interaction like IBS. She works at The Functional Gut Clinic with people who’ve often had “normal” tests for years, but very real symptoms.
She’s also trained in cognitive behavioural hypnotherapy and yoga, bringing a practical, mind–body approach to gut health.
We cover 👇
• Breathwork techniques and why slowing your breath to around 6 breaths per minute can shift you into “rest and digest”
• What the gut–brain axis actually is
• Simple daily movements and pelvic floor exercises to support gut function
• Practical toilet training tips for children
• How cognitive reframing and gut-directed hypnotherapy can ease bloating, constipation and IBS
• One habit you can start today to calm your nervous system and support your gut every morning
🔗 Key links
• Dr Rabia’s website with resources, yoga videos and more
• Gut–brain hypnotherapy audio you can try at home
Important disclaimer: The patient mentioned in this episode gave full consent for their story to be shared.
Hope you enjoy!
Dr Rupy x
Hosted on Acast. See acast.com/privacy for more information.
Clips
Transcript preview
First 90 secondsRupy Aujla· Host0:00
I'm Dr. Ruphi, and on this show, I help you feel more in control of your health through food and lifestyle medicine. [gentle music] If you struggle with bloating, reflux, unpredictable digestion, or any other gut issues, and you've tried making changes to your diet, maybe even cutting out foods, but nothing helps, the missing piece might not be what you're eating, but actually how your brain and gut are communicating. Today, we're diving into four overlooked tools that improve gut health and have nothing to do with what's on your plate. I'm joined by Dr. Rabia Topan, NHS consultant gastroenterologist and PhD researcher specializing in gut brain disorders like IBS. She helps patients at the functional gut clinic who've struggled with digestive symptoms, sometimes for years, even when their tests come back normal, which actually happens to one in three people in the UK described as having a functional gut disorder. Whether you suffer from gut symptoms or you're just looking to optimize your gut health for better energy and overall wellbeing, these practical tools that we discuss today can benefit you. In fact, what Dr. Rabia recommends as a single practice to follow daily at the end of the pod is something new I'm adding to my own routine. [gentle music] Dr.