The Gentle Gut Guide

Gentle Gut Nutrition
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  • NUTRITION
  • MONTHLY

Welcome to the Gentle Gut Guide! Each week I'll be discussing evidence-based information around SIBO & IBS, busting gut-health related myths from the internet, and having honest conversations with experts about what we can really do to manage digestive symptoms while building a strong relationship with food again. Thank you for being here and joining the gentle gut community!

  1. 22 SEPT

    Processed Foods Aren’t the Enemy: Eating with Facts, Not Fear

    Welcome back to the Gentle Gut Guide!Today we’re breaking down processed & ultra-processed foods in a realistic, no-BS, evidence-based way. If you’ve ever felt pressure to avoid anything “processed” or worried that eating packaged foods makes you “unhealthy,” this episode is for you. As a dietitian, I see more and more people feeling anxious about processed foods, and it’s seriously increasing stress & taking nuance out of eating. Here’s the truth: processed doesn’t mean bad. In fact, many processed foods support health, help you meet nutrient needs, and make eating well more accessible, affordable, and sustainable. In this episode, we’ll explore:-What “processed food” really means (and how many supportive foods fit the definition) -A breakdown of the NOVA food classification system (& some critiques of it)-Common additives like emulsifiers and gums, what the evidence actually says about their safety-How fortification has improved public health-Why food morality and “good vs bad” labels can impact your health goals long-term-Practical tips for using processed foods to nourish yourself and simplify meals Whether you’re juggling a busy schedule, budgeting for groceries, or just want peace of mind about what’s on your plate, this episode will help you think critically and eat with confidence without the fear. Connect with Jacquelyn, MS, RDN ⁠⁠⁠⁠⁠Follow Gentle Gut Nutrition⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Apply for 1:1 Nutrition Counseling⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠FREE: Budget Bites Guide⁠⁠⁠⁠⁠ (months worth of free recipes to support your gut health & more!) Fortification & Public Health Cashman KD, et al. Vitamin D–fortified foods improve vitamin D status and reduce deficiency: a systematic review and meta-analysis of randomized controlled trials. Nutrients. 2020. PMC7298752 Pearce EN, et al. Iodine fortification and supplementation in the U.S. and other countries. Endocr Rev. 2013. PMC3509517 Soy Lecithin & Hormones Kurzer MS, Xu X. Hormonal effects of soy in premenopausal women and men. J Nutr. 2002. PubMed11880595 Domínguez-López I, et al. Effects of dietary phytoestrogens on hormones throughout life. Nutrients. 2020. PMC7468963 Behr M, et al. Estrogens in the daily diet: in vitro analysis indicates that soy lecithin is estrogenic. Reprod Toxicol. 2011. (lab study; not human clinical data). PubMed21801783 Xanthan & Guar Gum Ostrowski MP, et al. Mechanistic insights into consumption of the food additive xanthan gum. Nat Microbiol. 2022. PubMed35365790 Schnizlein MK, et al. Dietary xanthan gum alters antibiotic efficacy against Clostridioides difficile. mSphere. 2020. PMC6952194 Daly J, et al. The effect of feeding xanthan gum on colonic function in man. Gut. 1993. PMID: 8329363 Food Additives & Microbiome Naimi S, et al. Direct impact of commonly used dietary emulsifiers on human gut microbiota. Microbiome. 2021.

    27 min

  2. 18 JUN

    Your Summer Gut Health Toolkit

    Welcome back to the Gentle Gut Guide! This episode is your go-to toolkit for managing GI symptoms through the unique challenges of summer. From beach days and travel plans to spontaneous BBQs and hydration hurdles, the summer season can stir up anxiety for anyone navigating digestive issues like IBS or SIBO. Regardless, you deserve to enjoy YOUR summer too (which is why I'm here to help!) In this episode, I’ll walk you through: Why summer can feel extra stressful on the gut (and how to work with your body to support it) Body image reminders and affirmations 🤍 Simple, evidence-informed tips for supporting digestion in warm weather (including hydration strategies, fiber-rich foods, gentle movement, and evidence-based supplement options!) How to feel more confident and calm no matter what symptoms show up You deserve a summer filled with fun memories (and great snacks) and this episode is here to help. Resources mentioned My favorite summer affirmations: "My body exists and that is enough""I respect my body's current state""My body is just one aspect of who I am""I appreciate my body for all it does for me""I don't need to have a flat stomach to live a full life" Sweet Potato Snacks (SnakYard brand at Costco or link to ⁠another option here⁠) FODZYME Discount Code: use "⁠GENTLEGUTNUTRITION⁠" for 15% off your first order! Recipes to check out on Instagram ⁠Yogurt Drinks⁠⁠Oatmeal Energy Bites⁠ Connect with Jacquelyn, MS, RDN ⁠⁠⁠⁠Follow Gentle Gut Nutrition⁠⁠⁠⁠⁠⁠⁠⁠Apply for 1:1 Nutrition Counseling⁠⁠⁠⁠⁠⁠⁠⁠FREE: Budget Bites Guide⁠⁠⁠⁠ (months worth of free recipes to support your gut health & more!)

    16 min

  3. 20 MAY

    The Hidden Gut Health Risks of Diet Trends and 'WIEIAD' Videos with Chelsea Shafer RD

    This week on the Gentle Gut Guide Podcast, myself and Chelsea Shafer RD sit down for some real talk around the potential dangers of WIEIAD (what I eat in a day) videos & diet culture trends online. Grab your coffee, get ready for a couple laughs along the way, and let's get real on the dangers of diet culture & its potential long-term impacts on your gut health. In this episode we'll discuss: How WIEIAD videos and 'clean eating' trends fuel food fearThe connection between undereating & digestive issues (very important to discuss!)How to navigate nutrition messages/trends onlineTips for thinking critically about the newest diet trends Where to connect with Chelsea, MS, RD: ⁠⁠Follow Chelsea Shafer RD (@theflexiblerd)⁠⁠Connect with Chelsea Connect with Jacquelyn, MS, RDN ⁠⁠Follow Gentle Gut Nutrition⁠⁠⁠⁠Apply for 1:1 Nutrition Counseling⁠⁠⁠⁠FREE: Budget Bites Guide⁠⁠ (months worth of free recipes to support your gut health & more!)

    36 min

  4. 11 MAR

    Budget-Friendly Gut Health with Dr. Emily RD

    Gut health is often tied to expensive products, fancy supplements, and special foods that can make it feel like it’s just out of reach, especially when grocery prices keep rising. This week on the Gentle Gut Guide Podcast, myself and Dr. Emily RD sit down and talk the real facts about gut health-what is actually the most important to support your gut microbes-and how you can confidently shop with your budget in mind! In this episode we'll discuss: Common myths around gut health (and its expenses!)Budget-Friendly Gut Health StaplesPractical Shopping TipsAnd some fun facts about key micronutrients for digestive health! Where to connect with Dr. Emily RD: ⁠Follow Dr. Emily⁠⁠Connect with Emily⁠ Connect with Jacquelyn, MS, RDN ⁠Follow Gentle Gut Nutrition⁠⁠Apply for 1:1 Nutrition Counseling⁠⁠FREE: Budget Bites Guide⁠ (months worth of free recipes to support your gut health & more!)

    34 min

  5. 23 JAN

    Gut Health Trends to Avoid in 2025

    Welcome back to the Gentle Gut Guide! This year, we're diving into the most buzzworthy gut health trends to avoid in 2025. We’ve all seen gut health fads flooding our feeds, promising miracles and quick fixes, but are they really what your gut needs? In this episode, I’ll break down some of the most popular trends, unpack the science behind them, and share what the evidence says about their impact on your digestive health! Join me for an honest conversation about making informed choices for your gut health journey, and learn actionable first steps to truly support your gut in 2025. Resources/Topics Mentioned: Life After SIBO: Research Update with Dr. Mark Pimentel PMID: 37315761 PMID: 26966532 Connect with Jacquelyn ⁠Apply for 1:1 Nutrition Counseling + Free Resources!⁠⁠ Let's chat on ⁠⁠Instagram⁠⁠!

    23 min

  6. 19/12/2024

    Toxins on Your Feed: Fact or Fiction?

    Have you ever scrolled through social media and felt bombarded with warnings that everything you're eating and using is toxic? In this episode of The Gentle Gut Guide Podcast, I’m diving into the truth behind the term “toxin” and separating the facts from the fear-mongering. What You’ll Learn in This Episode What the term “toxin” really means and how it’s commonly misunderstood. The biggest myths about “toxins” in food: seed oils, raw milk, gluten, and dairy. The actual risks of exposure to harmful foodborne toxins and how to reduce them in practical, stress-free ways. Simple strategies to navigate online claims about toxins and confidently respond to misinformation. Links to sources discussed: Latest SIBO Research 2024 Update with Dr. Mark Pimentel USDA Pesticide Data Program USDA Food Waste Data Scientific Report of the 2025 Dietary Guidelines Pesticide Residue Calculator Connect with Jacquelyn Apply for 1:1 Nutrition Counseling + Free Resources! Let's chat on ⁠⁠Instagram⁠⁠!

    29 min

  7. 18/10/2024

    Behind the Screens: How Social Media Shapes Our Gut Health Beliefs with Beth Rosen RD

    On this week's guest episode join myself & special guest Beth Rosen, RD for a discussion on the topic of social media and how it shapes our gut health beliefs. Beth is a registered dietitian who practices a non-diet approach to wellness and a Health At Every Size® philosophy. She works to help individuals who’ve struggled with chronic dieting, disordered eating, IBS, SIBO and other digestive disorders to overcome their food and nutrition challenges. (00:55) Introducing Beth (04:54) The Rise of Gut Health Trends Online (12:40) The Importance of Evidence-Based Nutrition (14:51) TW: The Dangers of Elimination Diets (18:45) The Biggest Misconception about Health (22:13) Diversifying Your Social Media Feed (25:59) Bloating vs Distension (31:38) Intersection between Gut Health & Disordered Eating (38:52) Red Flags to Watch for Online Where to connect with Beth: Connect on Instagram Work with Beth Keep up with me on social media & tune in each month for a new episode of the Gentle Gut Guide Podcast! Gentle Gut Nutrition

    45 min

  8. 09/09/2024

    Unpacking the Gut-Brain Connection: What You Need To Know

    This week on the Gentle Gut Guide Podcast, we’re diving into one of the most fascinating topics in gut health: the gut-brain connection. In this episode, we break down the science behind the gut-brain axis, explain how the vagus nerve acts as the main communication highway between the gut and brain, and explore how stress can impact digestion and overall gut health. Here's what you'll learn: What the gut-brain connection is and how it works The essential role of the vagus nerve How stress disrupts digestion and microbiome balance Practical ways to support the vagus nerve Links to studies/sources discussed: PMID: 38390241 University of Michigan: Diaphragmatic Breathing Resources Connect with Jacquelyn ⁠Instagram⁠ ⁠The Gentle Gut Solution

    15 min
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About

Welcome to the Gentle Gut Guide! Each week I'll be discussing evidence-based information around SIBO & IBS, busting gut-health related myths from the internet, and having honest conversations with experts about what we can really do to manage digestive symptoms while building a strong relationship with food again. Thank you for being here and joining the gentle gut community!

Information

  • Creator
    Gentle Gut Nutrition
  • Years Active
    2024 - 2025
  • Episodes
    24
  • Rating
    Explicit
  • Copyright
    © Gentle Gut Nutrition
  • Show Website
    The Gentle Gut Guide

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