Reflux isn’t just about what you eat—Talayeh shares how slowing down, managing stress, and rebuilding a positive relationship with food are key to long-term digestive healing.
Introduction and Personal Journey into Digestive Health
Josef Kreitmayer:
Welcome to the Reflux Summit! Today, we’re joined by Talayeh Tabriz, a registered dietitian nutritionist with a master’s in nutritional science and Monash Low FODMAP certification. As the founder of Tala Nutrition, she specializes in digestive health issues such as GERD, IBS, and SIBO. Her work blends professional expertise with her own long-standing experience of digestive challenges. Welcome, Talayeh.
Talayeh Tabriz:
Thank you! I’m excited to be here.
Josef Kreitmayer:
Can you share what led you to become a dietitian and specialize in digestive health?
Talayeh Tabriz:
Absolutely. I started off studying economics and working as a Pilates instructor. That led me to an interest in sports nutrition, but when I got deeper into the science of food and its effects on the body, I fell in love with the clinical side of nutrition. I’ve also struggled with digestive issues from a very young age—I had my first endoscopy at six years old. So it became personal, then a passion.
Josef Kreitmayer:
That’s powerful. Digestive issues affect not just physical health but emotional and social well-being too.
Talayeh Tabriz:
Exactly. People stop enjoying food. It becomes a source of fear and stress, which only makes symptoms worse. My goal is to help clients enjoy food again while managing symptoms.
Myths and Misconceptions Around Reflux and Digestion
Josef Kreitmayer:
There’s a lot of conflicting information online. What are some of the common myths you encounter?
Talayeh Tabriz:
A big one is that reflux is always caused by acidic or spicy foods. People cut out tomatoes and think it’ll be fine—but it’s rarely just that. Stress, eating habits, and conditions like SIBO or IBS can all play a role. Another issue is jumping straight to supplements without addressing dietary behavior and food relationships.
Josef Kreitmayer:
So anxiety around food can actually worsen reflux?
Talayeh Tabriz:
Absolutely. Anxiety can be both a result of and a trigger for reflux. When we’re stressed, digestion slows down, and for many, the digestive system is where stress shows up.
Talayeh’s Client Process and Personalized Nutrition Plans
Josef Kreitmayer:
What’s your process when someone comes to you?
Talayeh Tabriz:
We begin with a comprehensive assessment—diet, lifestyle, symptoms, medical history, and especially their relationship with food. We might use symptom logs to identify patterns and then develop a highly personalized nutrition and lifestyle plan.
Root Causes and Common Triggers of Reflux
Josef Kreitmayer:
What are the most common root causes you see?
Talayeh Tabriz:
It varies—sometimes it’s GERD, SIBO, stress, or poor eating habits. People may come to me already diagnosed, or after PPIs haven’t helped. For some, testing hasn’t been done, so I often refer them to GI specialists for proper diagnosis.
Effective Dietary Changes and GERD Triggers
Josef Kreitmayer
What dietary changes tend to be most effective?
Talayeh Tabriz:
There’s no one-size-fits-all. Generally, though, we start by removing foods that loosen the esophageal sphincter—caffeine, carbonation, chocolate, alcohol, spicy and fatty foods, and peppermint. But everything is tailored to the individual.
Behavioral Change and Lifestyle Adjustments
Josef Kreitmayer:
Changing habits can be hard. How do you help people stick with them?
Talayeh Tabriz:
We start small. Hydration, light morning stretching, and even 10-minute walks. These basic changes lay the foundation for long-term success. Gradual change is more sustainable than an overnight overhaul.
The Role of Physical Activity
Josef Kreitmayer:
How important is movement?
Talayeh Tabriz:
Very! Movement helps digestion and reduces stress. Even gentle walks after meals can support digestion. Sedentary lifestyles are a major contributor to digestive issues today.
Cultural Diets, Vegans, and FODMAP Workarounds
Josef Kreitmayer:
How do you handle cultural dietary needs or clients on vegan/vegetarian diets?
Talayeh Tabriz:
Nutrition must be culturally respectful and flexible. For vegans, legumes can be a trigger, but prepping methods like rinsing canned beans or focusing on firm tofu can help. We find compromises that keep food enjoyable.
Understanding FODMAP and Its Relevance
Josef Kreitmayer:
Can you explain FODMAP?
Talayeh Tabriz:
FODMAP refers to certain natural sugars that are hard to digest, causing bloating or diarrhea. It’s the gold standard diet for IBS. It involves an elimination, reintroduction, and personalization phase. It’s not for life.
Josef Kreitmayer:
Do you use it for reflux?
Talayeh Tabriz:
Only if bloating and gas are also present. FODMAP is more helpful when symptoms overlap with IBS or SIBO.
Constipation, Fiber, and Foundational Changes
Josef Kreitmayer:
How does constipation fit into all this?
Talayeh Tabriz:
It’s a huge issue. We focus on water, fiber, and movement first. These basics need to be consistent over weeks before moving to other interventions like laxatives. Complete bowel movements often relieve reflux symptoms, too.
Food Reactions, Cooking Methods, and Fiber Management
Josef Kreitmayer:
What about fiber and food prep?
Talayeh Tabriz:
Fiber can trigger symptoms at first, so it needs to be introduced carefully. Cooking methods, timing, and portions matter. Food should be enjoyable, not just clinical. We individualize everything, even how fiber is added.
Food Combining and Commonly Tolerated Foods
Josef Kreitmayer:
What foods are generally well-tolerated?
Talayeh Tabriz:
Water is the safest! Lean proteins are usually okay. White rice and simple grains often work. But everyone is different—there’s no universal safe list.
Eating Habits and Mindful Mealtimes
Josef Kreitmayer:
What eating habits do you focus on?
Talayeh Tabriz:
Fast eating is a major trigger. I encourage clients to slow down, chew thoroughly, and set a timer for 15-minute meals. Mindful eating helps digestion and reduces overeating.
Stress Management and Gut-Brain Connection
Josef Kreitmayer:
How do you help clients manage stress?
Talayeh Tabriz:
Mindful eating, deep breathing, and movement all help. Gut-directed hypnotherapy is emerging as a promising tool. Everyone needs to find what works for them—whether that’s stretching, yoga, or simply talking to someone.
Gaps in Current Research and Future Hope
Josef Kreitmayer:
Where do you see gaps in digestive health research?
Talayeh Tabriz:
We need more long-term studies on integrative treatments and more recognition of mental health’s role in digestive care. I’d love to see more combined treatment models.
How to Work with Talayeh
Josef Kreitmayer:
How can people work with you?
Talayeh Tabriz:
I offer free introductory calls through my website. From there, we do a full consultation and develop a tailored plan. I focus on what clients can eat, not just what to avoid. My support includes symptom tracking, emotional support, and building a joyful, sustainable relationship with food.
Coaching Packages and Expectations
Talayeh Tabriz:
I offer 4-, 8-, and 12-week coaching packages. Four weeks is best for those already on their journey. Eight and twelve weeks are ideal for building knowledge and mastering long-term symptom management. The longer programs offer more support and deeper transformation.
Josef Kreitmayer:
Thank you so much, Talayeh, for your thoughtful insights and for sharing your approach.
Talayeh Tabriz:
Thank you so much for having me. This was a pleasure.
Josef Kreitmayer:
To everyone watching, Talayeh’s contact info is below. Wishing you all good health and healing!
