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
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.
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:
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
Connect with Jacquelyn, MS, RDN
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:
Where to connect with Chelsea, MS, RD:
Connect with Jacquelyn, MS, RDN
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:
Where to connect with Dr. Emily RD:
Connect with Jacquelyn, MS, RDN
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: 26966532Connect with Jacquelyn
Apply for 1:1 Nutrition Counseling + Free Resources! Let's chat on Instagram!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
Links to sources discussed:
Connect with Jacquelyn
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:
Keep up with me on social media & tune in each month for a new episode of the Gentle Gut Guide Podcast!
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:
Links to studies/sources discussed:
Connect with Jacquelyn
On this week's guest episode, join myself and special guest Andy De Santis, RD for a discussion on the connection between liver and gut health!
Andy is a kick-butt dietitian and 11x published author focused on helping individuals fight back against fatty liver disease (and many other conditions) through the power of nutrition!
In this episode you'll learn:
Where to connect with Andy:
This week on the Gentle Gut Guide Podcast, we’re diving into one of the most buzzed-about topics in the world of gut health: prebiotic sodas.
These trendy drinks are popping up everywhere, but do they really live up to the hype? On this episode we'll cover:
Links to studies/sources discussed
Connect with Jacquelyn
On this week's guest episode, join myself and special guest Dr. Emily DPT for a discussion on the connection between pelvic & digestive health!
Dr. Emily is an amazing doctor of physical therapy focused on women’s health! Emily helps individuals come back home to their bodies through focusing on hypothalamic amenorrhea, fertility, menstrual health, and pelvic floor!
In this episode you'll learn:
Where to connect with Emily:
On today's guest episode, join myself and our special guest Dietitian Katie for a conversation about running & managing GI symptoms!
Katie is a kick-butt sports dietitian who helps athletes ditch diet culture, learn how to eat for sport and improve their relationship with food!
In this episode you'll learn:
Where to connect with Katie:
In this episode of the Gentle Gut Guide Podcast, we're breaking down the different types of fiber and the new hype term in the gut health world- prebiotics!
You'll learn:
If you're enjoying the podcast, please let me know & leave a review!
Connect with Jacquelyn:
In this episode of the Gentle Gut Guide podcast, we're discussing the unfiltered reality of living with Irritable Bowel Syndrome (IBS). Join me as we explore what IBS is, from its common symptoms to the misconceptions that often surround it.
My goal in this episode is to provide a resource that individuals with IBS can share with their loved ones to provide education for further understanding of the symptoms they deal with daily.
As we navigate through this candid conversation, we focus on the importance of raising awareness about IBS, particularly during IBS awareness month, and empowering individuals to take control of their digestive health journey.
Resources discussed during this episode:
Connect with Jacquelyn
On this month's guest episode, join myself and our special guest Dietitian Deanna for a conversation about food freedom and digestive conditions!
Deanna is a dietitian, food freedom expert and business mentor & coach! I absolutely love chatting with her and I cannot wait for you to hear what she has to say!
In this episode you'll learn:
Where to find Deanna
Welcome back to the Gentle Gut Guide Podcast! Today’s episode is part of a series I’ve been doing on the podcast called Gentle Gut Guide Basics, where I will be discussing foundational topics related to gut health, IBS, SIBO, disordered eating, gentle nutrition, and intuitive eating.
For this episode, we will be discussing five strategies you can start using TODAY to help manage bloating, you definitely don't want to miss it!
Links mentioned
Diaphragmatic breathing technique from the University of Michigan
Connect with Jacquelyn:
Welcome back to the Gentle Gut Guide Podcast! On this episode we are having a quick chat on the top tips I wish I knew before starting to re-challenge foods with small intestinal bacterial overgrowth (SIBO)!
We specifically discuss the low-FODMAP diet which is used in managing symptoms of SIBO & IBS, dive into practical tips for having the best experience possible during the reintroduction stage, and WHY reintroducing foods is so important. Let's get into it!
On today's guest episode, join myself and our special guest, Savana (bodyimage.therapist), for a conversation around bloating & body image!
Savana is a body image therapist who helps individuals heal their body image and find peace with food & their bodies!
We’ll chat about why this topic is so important (especially in today’s social media world), how our brain responds to stress around food & body image, how this stress impacts our digestive symptoms, and finally how to refocus & respond to negative thoughts on body image during the day.
Where to find Savana:
Welcome back to the Gentle Gut Guide! This episode is part of a series I did on my Instagram page awhile ago called “Gut health trends: good or gone?”, where I will discuss the evidence around a popular gut health trend and you can decide if it’s good to stay or should be “gone”!
In today's episode, we'll take a quick dive into the world of fermented foods, providing you with a brief guide to understanding their potential benefits and how those managing digestive issues like SIBO and IBS can incorporate them. Let’s get into it.
References:
PMID: 35406140, 31387262, 37181929, 35406140
Welcome back to the Gentle Gut Guide Podcast! On this week’s episode we will be discussing all things Small Intestinal Bacterial Overgrowth (also known as SIBO)!
We will discuss what SIBO is, how it is diagnosed, reviewing common treatments, how it differs from other conditions, and who to turn to for nutrition advice!
Listen for your comprehensive beginner's guide to SIBO, from a future dietitian who healed from SIBO herself.
Interested in 1:1 individualized support for SIBO? Click the link below to apply for the Gentle Gut Solution Program!
I'm interested in support for my SIBO!