Published on

What a cultural phenomenon. Take anything that’s generally “good” and extreme-ify it until it reaches the point of obsession. 


Fiber is good. More fiber is better. Maxxxxxing fiber is BEST.


I could speak about any number of the things I’m seeing being “maxxed” on social media these days, but I’ll try to stay in my lane and talk about fiber.


Is maxxing your fiber a good idea?


Short answer: no. 

Image description

Could most Americans stand to eat more fiber? Absolutely. The average person is probably only eating half of the fiber public health guidelines recommend. 


Does increasing fiber help if you’re experiencing gut health issues, IBS, or other digestive disorders? Maybe. It depends on what type, what source, what dose and what frequency. It depends on what type of GI symptoms you have, the health of your gut microbiome, etc. 


Many people immediately go to fiber supplements when they are trying to eat more fiber, and those are widely variable in their composition and what type of person they’ll help. Some are massively gas-producing and will cause you a lot of discomfort if you jump in too eagerly, or if you have a sensitive gut. Some are very motility-promoting, and if you already have loose stools, they actually might make things worse.


Others go to ultra-processed food sources of fiber, like fiber cereals, fiber bars, etc. These have even more variability as far as ingredients, and many of them use inulin, which, while not inherently harmful, is a common symptom trigger for individuals with IBS.


Others might use whole foods as a source of fiber, but go a little wild with portions, or forget the importance of other foods and nutrients, as well. Fiber has its place, but it must be balanced with other important nutrients like energy, protein, fat, vitamins, minerals, and water.


If you’re looking for personalized support that goes beyond the hype, consider working with a registered dietitian nutritionist. It’s literally our job to be experts in this field and help you build a plate that feels good for your gut—no maxxing required.


If you have IBS and you’re disappointed to hear that fibermaxxing probably isn’t the answer that will relieve all your symptoms, check into my Living Well with IBS course. The first module will help you better understand your IBS, and it’s completely free.

Published on
If you have experienced trauma, particularly childhood trauma or complex trauma, you probably aren’t surprised to hear that trauma doesn’t only affect the mind. It can affect the functioning of your entire body, including your digestive system.

​In fact, research suggests that about one in five people living with a chronic GI condition also experience symptoms of post‑traumatic stress.1

If you’ve ever felt like your gut is “overreacting” or “out to get you,” you’re not alone—and you’re not imagining it. Your body may be responding to past experiences in ways that make perfect biological sense.2
Picture

Let’s break down what we know so far.


How Trauma Affects Digestion


1. The Gut and Brain Are Always Talking

Your gut and brain communicate constantly through nerves, hormones, and the gut microbiome. When trauma or chronic stress enters the picture, this communication can become disrupted.


For some people, this shows up as:

  • IBS
  • Functional dyspepsia
  • GERD
  • Chronic bloating or pain
  • Unpredictable bowel habits


Trauma doesn’t cause these conditions outright, but it can make the gut more sensitive, reactive, or inflamed.


2. Stress Can Change the Gut Microbiome

Early life stress, including emotional neglect or difficult childhood experiences, can leave long‑lasting “fingerprints” on the gut microbiome.


This can influence:

  • Immune function
  • Inflammation
  • How the nervous system develops
  • How the body responds to stress later in life3,4


Even in adulthood, chronic stress can shift the microbiome toward more inflammatory patterns. Some studies show that adults with a history of childhood abuse have higher levels of inflammation‑related microbes.5


3. Trauma Can Make the Gut More Sensitive

Many people with trauma histories experience visceral hypersensitivity, meaning the gut feels pain from sensations that wouldn’t bother most people.6


Normal things like gas, pressure changes, or digestive movement can feel sharp, intense, or alarming.

This isn’t “in your head.” Trauma can increase stress hormones like CRH and reduce parasympathetic nervous system activity (that’s the “rest‑and‑digest,” calm state rather than the sympathetic “fight-flight-freeze” nervous system). Together, these hormone and nervous system imbalances can make the gut more reactive.7,8,9


4. Trauma Can Affect Eating Patterns—and Vice Versa

There’s a strong connection between digestive disorders and eating disorders. In one study, 90% of people with an eating disorder had at least one disorder of gut‑brain interaction, also known as a DGBI.10


Sometimes GI symptoms (like nausea, bloating, or pain) lead to food avoidance. Other times, disordered eating behaviors create or worsen GI symptoms. Trauma often sits underneath both.11


This can make recovering from disordered eating feel confusing and complicated. But understanding the gut‑brain connection can bring clarity and self-compassion.


Why This Matters for Healing

If you’ve lived through trauma and now struggle with chronic GI symptoms, you may feel frustrated, discouraged, or disconnected from your body. Many clients tell me they don't trust their bodies, and their gut symptoms feel unpredictable. They feel their bodies are failing them.


But here’s the truth:

Your body is not failing you—it’s responding to a flawed environment the best way it knows how.


Your symptoms are not failings. They’re communication.


A Trauma‑Informed Approach to Gut Healing

Healing the gut in the context of trauma requires gentleness, curiosity, and collaboration—not rigid food rules or harsh elimination diets.


A supportive approach may include:

  • Exploring your symptoms and history with compassion
  • Understanding how stress affects your gut
  • Adding nourishing foods rather than restricting
  • Keeping simple food + symptom logs
  • Working alongside mental health providers
  • Rebuilding trust in your body, slowly and safely


Research shows that people with GI conditions often experience more anxiety, depression, and food‑related stress when starting nutrition therapy.12 A trauma‑informed dietitian can help reduce that burden rather than adding to it.


You Deserve Care That Sees the Whole You

Your gut symptoms are real. Your history matters. And your healing doesn’t have to be overwhelming.

​

When we understand the gut‑brain axis through a trauma‑informed lens, we can finally see your symptoms not as random or “broken,” but as meaningful—and treatable.


If you’d like support navigating your gut symptoms with compassion and science, I’m here to help. You can send me a message here or schedule a free discovery call here.

 

If you’re interested in learning more but not ready for 1:1 nutrition therapy yet, I’ve also got a comprehensive IBS course where I walk you through diagnosis, treatment, and maintenance, using the same trauma-informed approach I use in session with my clients. We do cover intensive dietary interventions like the low-FODMAP diet, but alongside other gentler and more trauma-appropriate approaches like FODMAP-gentle, gut-directed hypnotherapy, lifestyle-supportive interventions, and more. 


Lastly, a note to other healthcare professionals: I’ve got a book on this! Chapters 2-3 of my book, Trauma-Informed Care: An Integrative Nutrition Approach to Empowered Healing, go much, much deeper on physiological impacts of trauma, including GI-specific impacts, than we can go here (plus 14 CEUs for RDs, DTRs, and CDCESs).   

 

References:

  1. Glynn, H., Möller, S. P., Wilding, H., Apputhurai, P., Moore, G., & Knowles, S. R. (2021). Prevalence and Impact of Post-traumatic Stress Disorder in Gastrointestinal Conditions: A Systematic Review. Digestive diseases and sciences, 66(12), 4109–4119. https://doi.org/10.1007/s10620-020-06798-y
  2. Szkodny, L. E., Bardach, S. H., Hacker, K., Tormey, L. K., Gohres, K., Siegel, C. A., & Salwen-Deremer, J. K. (2025). Implementation of a Trauma-Informed Care Approach in a Gastroenterology Setting. Digestive diseases and sciences, 70(1), 119–127. https://doi.org/10.1007/s10620-024-08766-2
  3. Leclercq, S., Forsythe, P., & Bienenstock, J. (2016). Posttraumatic Stress Disorder: Does the Gut Microbiome Hold the Key?. Canadian journal of psychiatry. Revue canadienne de psychiatrie, 61(4), 204–213. https://doi.org/10.1177/0706743716635535
  4. Winder, C., Lodhia, A., Basso, M., Kadosh, K. C. (2025). Gut microbiome differences in individuals with PTSD compared to trauma-exposed controls: a systematic review. Frontiers in Neuroscience, 19. https://doi.org/10.3389/fnins.2025.1540180  
  5. Rohr, J. C., Bourassa, K. A., Thompson, D. S., Fowler, J. C., Frueh, B. C., Weinstein, B. L., Petrosino, J., & Madan, A. (2023). History of childhood physical abuse is associated with gut microbiota diversity among adult psychiatric inpatients. Journal of affective disorders, 331, 50–56. https://doi.org/10.1016/j.jad.2023.03.023
  6. Farzaei, M. H., Bahramsoltani, R., Abdollahi, M., & Rahimi, R. (2016). The Role of Visceral Hypersensitivity in Irritable Bowel Syndrome: Pharmacological Targets and Novel Treatments. Journal of neurogastroenterology and motility, 22(4), 558–574. https://doi.org/10.5056/jnm16001
  7. Fuentes, I. M., & Christianson, J. A. (2018). The Influence of Early Life Experience on Visceral Pain. Frontiers in systems neuroscience, 12, 2. https://doi.org/10.3389/fnsys.2018.00002
  8. Dudzińska, E., Grabrucker, A. M., Kwiatkowski, P., Sitarz, R., & Sienkiewicz, M. (2023). The Importance of Visceral Hypersensitivity in Irritable Bowel Syndrome-Plant Metabolites in IBS Treatment. Pharmaceuticals (Basel, Switzerland), 16(10), 1405. https://doi.org/10.3390/ph16101405
  9. Lawrence, S., & Scofield, R. H. (2024). Post traumatic stress disorder associated hypothalamic-pituitary-adrenal axis dysregulation and physical illness. Brain, behavior, & immunity - health, 41, 100849. https://doi.org/10.1016/j.bbih.2024.100849
  10. Stanculete, M. F., Chiarioni, G., Dumitrascu, D. L., Dumitrascu, D. I., & Popa, S. L. (2021). Disorders of the brain-gut interaction and eating disorders. World journal of gastroenterology, 27(24), 3668–3681. https://doi.org/10.3748/wjg.v27.i24.3668
  11. Werlang, M. E., Sim, L. A., Lebow, J. R., & Lacy, B. E. (2021). Assessing for Eating Disorders: A Primer for Gastroenterologists. The American journal of gastroenterology, 116(1), 68–76. https://doi.org/10.14309/ajg.0000000000001029
  12. Fink, M., Simons, M., Tomasino, K., Pandi, A., Taft, T. (2022). When is patient behavior indicative of avoidant restrictive food intake disorder (ARFID) vs reasonable response to digestive disease? Clinical Gastroenterology and Hepatology, 20(6), P1241-1250. https://doi.org/10.1016/j.cgh.2021.07.045
Published on
Anyone who deals with irritable bowel syndrome (IBS) understands the stress that mealtimes can bring, especially when you’re not in full control of the menu. Whether at a friend’s house or a restaurant, what was intended to be a fun night out can quickly turn stressful with the sudden onset of IBS symptoms. Perhaps you’ve become so discouraged by an unpleasant memory that you avoid eating out, or you feel like you can’t fully participate in the experience and end up abstaining from eating while with others.
 
The challenges of living life with unpredictable symptoms are very real, but thankfully, there is hope, too! For those with complex and severe symptoms, it’s important to first seek a full evaluation from a trusted physician or gastroenterologist (GI doctor). Even for those with a clear IBS diagnosis, symptoms can often be difficult to handle on your own, and seeking help from a registered dietitian can be an important piece of your healing journey.
 
In the meantime, here are some practical tips for eating out so you can shift away from the anxiety of unpredictable symptoms and focus on enjoying a shared meal with others.
Picture


1. Plan Ahead

Planning ahead can be a great first step to ease your mind and prepare for the eating experience. Consider reading over an online menu at a restaurant in advance to find more IBS-friendly options. This will give you ample time to choose what you’re going to eat without rushing to make your selection when the waiter arrives at the table.


For home gatherings, you might want to ask the host ahead of time what they will be serving. You can then offer to bring an IBS-friendly dish that you know agrees with you, especially if their menu isn’t ideal.


It’s important to note that planning ahead may not always be feasible, and that’s totally okay. Our daily plans can’t always be structured. This might mean you unexpectedly go out to eat, or have to switch restaurants, or they’re out of the item you picked ahead of time. Don’t panic! The following tips can help improve your experience.


2. Politely Ask Questions 

Sometimes, you may worry that you’re inconveniencing waiters, restaurant managers, or host friends by asking about ingredients or how the food was prepared. However, most hosts and restaurant staff are happy to answer questions and accommodate your needs to give you the best possible experience.


If there’s a certain ingredient in a menu item that bothers you, consider asking if the item can be prepared without it. Restaurants that prepare most foods from scratch can usually accommodate substitutions and customizations. At friends’ homes, you can clarify certain ingredients if you’re unsure. Most hosts are happy to accommodate dietary needs of their guests. For example, they may be able to set aside minimally-seasoned portions for you prior to adding ingredients like garlic and onion powder.


3. Eat Mindfully

Start with calm. If you’ve struggled with communal or restaurant meals in the past, start by taking some deep breaths and reminding yourself that body, and your digestive system, is your ally. Eat slowly and enjoy the textures, flavors, and sensations of eating an enjoyable meal. Listen to your body’s cues to tell you when to stop and when to go back for more. Gratitude and mindful eating are linked to better digestion and less IBS symptoms—besides being great for you in a hundred other ways, as well.


4. Choose IBS-Friendly Foods

When possible, simpler meals made from IBS-friendly ingredients can make a difference in IBS symptoms for some people. This is obviously much easier if you know your triggers, which you may have learned by working with a dietitian to follow the low-FODMAP diet or by keeping a food and symptom log.


For example, you might choose simple protein options such as grilled chicken or fish, and opt for sides with safe ingredients when possible. You might even skip the complimentary chips and salsa or bread basket, since spicy foods, greasy foods, and breads can be a common IBS trigger. Avoid heavy sauces, cream-based dishes, or fried foods if they trigger symptoms. (And don’t forget that you can usually request a sauce to be served on the side; this allows you to add only the amount you want.) Additionally, you can request ingredient substitutions or customizations.


See the end of this post for some specific ideas on low-FODMAP restaurant options.


When you can't get low-FODMAP options, IBS-specific digestive enzymes can sometimes be helpful, as well.


5. Consider Your Drinks 

Water is your best friend, especially in scenarios where the food environment is already stressful and potentially a trigger for your IBS symptoms. Skip or limit the soda and alcohol if they are known triggers for your symptoms. Caffeinated coffee and certain types of tea can be triggers for some individuals, as well. If you do choose to drink other beverages, consistently reassess how your body is reacting to avoid consuming too much and triggering a flare-up.


6. Bring Backup 

While the goal is to enjoy yourself and participate fully in the eating experience, it can still be a good idea to bring a small snack with you in case the available options don’t align with your needs. Additionally, you may consider eating something before going out to prevent being overly hungry, which can sometimes trigger uncomfortable symptoms, as well.


7. Manage Your Stress 

It’s so important to remember that it’s not all about the food. Social meals can be stressful, which can unfortunately trigger IBS symptoms, resulting in further stress. On the other hand, stress management techniques like mindfulness and deep breathing are known to reduce IBS symptoms. And while they can be stressful at times, social meals and eating in community can be incredibly healing. Take some deep breaths, go with supportive friends, and remember that you’re there to enjoy the company, not just the food.


Need some examples of low-FODMAP alternatives at your favorite restaurants? Here are a few ideas to get you started.

  • Burgers: Try a hamburger in a lettuce wrap, and ask to hold the onions. French fries are low-FODMAP, but oily and greasy foods are common triggers. If that’s the case for you or you’re not sure, try a side salad or baked potato instead.  Most people can tolerate condiments in small amounts, but if you’re able to plan ahead, you might consider bringing your own Low-FODMAP condiments like ketchup made with sugar (instead of high-fructose corn syrup) in a small to-go container.
  • Mexican: Try corn tortilla tacos with chicken or beef, lettuce, tomato, cheese, and a little avocado and sour cream, and rice on the side. BYO salsa, if you like.
  • Thai: Opt for a stir-fry with steamed rice or rice noodles and ask for it to be prepared without onion and garlic, if possible. Tofu or meat-based stir-fries including steamed vegetables like broccoli florets, green beans, carrots, green bell peppers, bamboo shoots, and water chestnuts are great options.
  • Italian: Try gluten-free pizza with olive oil, tomatoes, olives, green bell pepper, and cheese. (Opt for harder cheeses like parmesan if you have difficulty tolerating lactose.) If you want pasta, opt for gluten-free pasta, and see if any of the sauces might be free from garlic and onion. Try a house or Greek salad dressed with olive oil and vinegar on the side.

 

Whether going out to a restaurant with family or friends, or meeting at a friend’s house, IBS does not have to keep you from enjoying social meals. Making strategic choices and eating mindfully can help you can feel confident and comfortable, even when you're not fully in control.

 

Want more tools to help you manage IBS without overcomplicating your life? Our Living Well with IBS Course is designed just for you. You can access the IBS Mini-Course for free, and check out the full online course Living Well with IBS for a deep dive. 


Need more personalized guidance? Send Erica a message or schedule a free discovery call.

Renee Chmiel

with Erica Golden, RDN, IFNCP

Renee is a dietetics student at Texas A&M University.

Erica is an IBS & Mental Health Dietitian.

Published on
If you or anyone you care about deals with irritable bowel syndrome (IBS), you understand how debilitating it can be. The painful, unpredictable, and anxiety-provoking symptoms can be a nightmare and can put a serious damper on anyone's quality of life. 

So it's understandable that many different approaches to managing IBS have been tried and explored, both by the scientific community in the form of research, and by everyday people just trying to feel better and make peace with their gut. 

Many of the approaches out there have something to do with diet. Whether we're eliminating things or adding things, these IBS diet approaches recognize that eating can often be a trigger for individuals with IBS, and that in some cases, the right foods can help, or the wrong foods can hurt. Yet these diets take many different forms, and sometimes various diets that seem to work for one individual or another might seem downright contradictory.
Picture

So I'll give you a heads-up at the outset: that headline above isn't really quite the right question. The right diet for IBS depends on you. Your symptoms, your history, your ability to control your diet in the first place, your food preferences, etc. etc. The right diet for you might actually be no diet at all. (That is, no change in your current dietary pattern. We all eat, so we're all technically on "a diet.")


With that being said, let me walk you through the range of dietary patterns that work for some individuals. There are certainly more approaches than what we'll cover here, but the below list gives an idea of some of the most popular approaches, with varying degrees of effectiveness, ease, accessibility, and practicality.


1. The Mediterranean Diet. If you've been listening to what's been going on in the health and nutrition space for the past several years, it'll be no surprise to you that this one makes the list. The Mediterranean Diet (or MedDiet, as it's popularly called) is an anti-inflammatory eating pattern that has been studied for, and has been shown to be useful for, a broad range of health conditions. It's not always the most effective for every given disease or condition or syndrome, but it almost always makes the list--clearly, it's far better than the Standard American Diet for just about everything.


  • Now, it's worth mentioning that what we might call the Mediterranean Diet in nutrition research doesn't necessarily line up with what people are actually eating in the Mediterranean region. That's a very large and incredibly diverse area of the world. But in general, what nutrition researchers mean when they talk about the MedDiet is:Lots of fruits and vegetables--likely 8-10 servings per day at least.
  • Choosing whole grains, when grains are consumed.
  • Several servings of legumes and pulses per week.
  • Nuts and seeds daily.
  • Several servings of fish per week.
  • Extra-virgin olive oil, and lots of it--often 3-4+ Tablespoons per day.
  • Lots of herbs and spices for flavor and nutrients.
  • Limiting red and processed meats, ultra-processed snack foods, and added sugar.


The Mediterranean Diet does have some effectiveness in IBS. While it's likely not the most effective approach for those with severe symptoms, it can certainly improve IBS symptoms in some individuals, while at the same time improving overall health. Plus, it's practical and doesn't require memorizing lists or eliminating anything--just diversifying a bit and limiting the ultra-processed stuff that we're all trying to reduce, anyway.


2. The High-Fiber Diet. High-fiber diets for IBS focus especially on soluble fiber sources, things like psyllium, oats, and the flesh of fruits and vegetables. Fiber is incredibly important for gut health, whether we're dealing with diarrhea or constipation or a mixture of the two. It can help nourish the gut microbiome, keep things moving at just the right speed, and reduce symptoms of bloating and abdominal pain. In fact, the fiber in plant foods is probably one of the reasons why the MedDiet is helpful for some with IBS.


Fiber supplements like Sunfiber (PHGG) and psyllium can be really helpful, as well, and can be quite gentle options for those who have a hard time making big dietary changes.


3. The Lactose-Free Diet. Lactose is an incredibly common dietary trigger for individuals worldwide. Lactose is commonly found in milk and dairy products, such as yogurt, ice cream, and soft cheeses. Many individuals are deficient in the enzyme needed to digest lactose (called lactase). Reducing the amount of lactose we consume, or taking supplemental enzymes to replace the lactase enzyme, can dramatically reduce symptoms in those who have that enzyme deficiency. 


If you're wondering whether this is you, try switching to lactose-free dairy products and limiting most cheeses to about an ounce or so at a time. You can also try the lactase enzyme caplets when you're consuming lactose-containing dairy. If this helps your symptoms, great! If lactase doesn't help but you still feel that your symptoms are connected with dairy consumption, remember that lactose is not the only potential trigger in dairy. The form of casein in most milks in the US is also a potential trigger, so you might try milk products containing only the A2 beta casein protein as well, before concluding that milk isn't the trigger.


4. The Gluten-Free Diet. This is a popular approach with some mixed findings in the actual nutrition research. Randomized controlled trials, the gold standard in clinical research, have yielded mixed results. Many individuals do improve on GF diets, but it's hard to tell in some cases whether it's the gluten that is the real variable here, or some of the other components of these grains (things like fructans, ATIs, or lectins--particularly fructans, as we'll talk about in a few minutes).


It's difficult to say at this time, but there do seem to be some individuals with a sensitivity to gluten itself. While it may be a smaller portion than what social media might make it seem, I believe that research does confirm that this group does exist. 


For those who have noticed issues with consuming grains and wheat products wondering if going GF is right for them, I strongly encourage discussing with a dietitian or gastroenterologist first, as we really should test for Celiac disease before completely eliminating gluten. Alternate approaches may include trying replacing regular bread with long-fermented sourdough to reduce some of the problematic components, and seeing if symptoms improve.


5. The Low-Fat Diet. Some individuals notice a big link between fat intake (especially greasy foods, fried foods, foods with lots of sauces or cheese, high-fat meats like steak, etc.) and symptoms. Keeping a food journal can help to determine whether reducing fat intake might be helpful for you, or you can just try avoiding or limiting portions of the foods I just mentioned. I would especially recommend this if your stools are often greasy or floating, since this indicates possible fat malabsorption. It's also possible that fat malabsorption can result from other issues above and beyond IBS, like exocrine pancreatic insufficiency (EPI) or bile acid malabsorption (BAM) to name a few. If you're not eating large amounts of fat but struggling to tolerate even small portions, consider talking to a gastroenterologist about getting tested for these conditions.


6. The Low-FODMAP Diet. Low-FODMAP is the most evidence-based diet for IBS, but also the most complicated and the most difficult to follow. It reduces portions of some difficult-to-digest and difficult-to-absorb dietary compounds, including lactose, sugar alcohols (polyols), excess fructose, fructans (fructooligosaccharides), and GOS (galactooligosaccharides). These are some of the most common intolerances for individuals with IBS, and reducing the total load of these FODMAP foods can have a dramatic impact on symptoms. Studies suggest that approximately 70% of those with IBS experience symptom improvement on the low-FODMAP diet. 


  • The diet itself can be quite challenging to follow, because it's not a typical elimination approach. Foods are not generally completely off-limits; there are just specific portions that must be adhered to during the restriction phase. The types of foods that are restricted include:Certain grains, such as wheat
  • Lactose-containing dairy products
  • Certain fruits and vegetables that contain FODMAPs, such as apples, stone fruits, asparagus, garlic, and onion
  • Certain nuts and legumes, such as pistachios, cashews, and pulses
  • Certain food additives and sweeteners, such as sugar alcohols (sorbitol, for example), honey, high-fructose corn syrup, and inulin


However, this is far from an exhaustive list. Many nutritious foods contain FODMAPs, and support is often needed to properly follow this plan without creating nutrient deficiencies, issues for the gut microbiome, and anxiety around food. 


Following the restriction phase, if it's effective, individuals will gradually bring back the restricted food types, one at a time, to test which might produce symptoms for them. This is often the most challenging phase of the diet, as the background diet must remain low-FODMAP while the testing is going on. 


Finally, the last phase of the diet is the personalization phase, where individuals bring back all foods, in appropriate portions that they are able to tolerate. This phase of the diet is meant to be nutritionally adequate, diverse, and sustainable for the long-term.


Hungry for More?

If you want to learn more about low-FODMAP and these other dietary patterns for IBS, plus lifestyle and supplement recommendations and guidance on making sure you've got the right diagnosis in the first place, check out my online course. You can access my IBS Mini-Course for free for a limited time, and check out my full online course Living Well with IBS for a deep dive. 


Need more personalized guidance? I'm here for you. Reach out to me via email or schedule an appointment with me.

Erica Golden, RDN, LD, IFNCP

IBS & Mental Health Dietitian

Published on
Picture

When you're healing from trauma, your nervous system may feel stuck in overdrive—leaving you anxious, exhausted, or disconnected from your body. The good news? What you eat can help. Certain nutrients play a powerful role in calming your nervous system, supporting brain function, and reducing inflammation. Here’s how to use food as part of your healing journey.


Prebiotic Fiber and Polyphenols: Gut Health and Mood

  • Prebiotic fiber feeds the good bacteria in your gut, which helps reduce inflammation in both your digestive system and your brain.
  • Found in: leeks, asparagus, onions, garlic, oats, beans, mushrooms, chickpeas, cashews, pistachios
  • Polyphenols are plant compounds that support gut health and help regulate inflammation. Some types may even calm an overactive nervous system.
  • Found in: berries, grapes, plums, eggplants, tomatoes, olive oil, red peppers, sweet potatoes


Omega-3s: Calming and Protective

  • These healthy fats help balance your nervous system, support brain health, and reduce inflammation.
  • Found in: salmon, sardines, anchovies


B Vitamins: Fuel for Your Brain

  • Thiamin, Riboflavin, Niacin, B6, Folate, and B12
  • B vitamins help your body make neurotransmitters—the chemical messengers that regulate mood, energy, and sleep. They also support your parasympathetic nervous system (the “rest and digest” mode). Several are also important in preventing damage from hyperarousal in the brain (AKA glutamate excitotoxicity).
  • Found in: whole grains, beans, lentils, nuts, meat, poultry, fish, dairy, eggs, spinach, asparagus


Antioxidants: Fighting Stress and Inflammation

  • Vitamin C, Vitamin E, Magnesium, Zinc, and CoQ10 help protect your brain and body from the wear and tear of chronic stress.
  • Found in: citrus fruits, strawberries, bell peppers, broccoli, nuts, seeds, avocado, leafy greens, seafood, meat


Vitamin D: Mood and Sleep Support

  • Helps regulate serotonin, dopamine, and melatonin—key players in mood, motivation, and sleep.
  • Found in: fatty fish, eggs, fortified dairy, mushrooms exposed to sunlight


Putting It All Together

You don’t need to memorize every nutrient. Instead, focus on building meals with:

  • A variety of colorful fruits and vegetables
  • Legumes and whole grains, if you tolerate them
  • Healthy fats like nuts, seeds, and olive oil
  • Quality protein from fish, poultry, eggs and plants

Eating this way supports your body’s natural healing processes and can support your body and brain in getting the most out of trauma treatment.


Get Support

Research shows that individuals with trauma experience tend to have a harder time eating a diet that meets their bodies’ needs. That makes perfect sense, given the strain and mental load of being primed to constantly expect stress. If cooking, meal planning, or even just eating regularly feels like a lot, reach out. Let’s work together to bring a nourishing lifestyle within your reach.

Erica Golden, RDN, LD, IFNCP

IBS & Mental Health Dietitian

​Interested in working with Erica? Schedule a discovery call.

Health care professional looking to learn more about trauma-informed care? Check out Erica's brand new book, Trauma-Informed Care: An Integrative Nutrition Approach to Empowered Healing.

References:
  • Morris, M. C., Tangney, C. C., Wang, Y., Sacks, F. M., Barnes, L. L., Bennett, D. A., Aggarwals N. T. (2015). MIND diet slows cognitive decline with aging. Alzheimer’s & dementia, 11(9), 1015-22. https://doi.org/10.1016/j.jalz.2015.04.011 
  • Mallick, K., Khodve, G., Ruwatia, R., & Banerjee, S. (2025). Gut microbes: Therapeutic Target for neuropsychiatric disorders. Journal of psychiatric research, 184, 27–38. https://doi.org/10.1016/j.jpsychires.2025.02.031
  • Roussel, C., Anunciação Braga Guebara, S., Plante, P. L., Desjardins, Y., Di Marzo, V., & Silvestri, C. (2022). Short-term supplementation with ω-3 polyunsaturated fatty acids modulates primarily mucolytic species from the gut luminal mucin niche in a human fermentation system. Gut microbes, 14(1), 2120344. https://doi.org/10.1080/19490976.2022.2120344
  • Bruno, R. M., & Ghiadoni, L. (2018). Polyphenols, Antioxidants and the Sympathetic Nervous System. Current pharmaceutical design, 24(2), 130–139. https://doi.org/10.2174/1381612823666171114170642
  • Drake, V. J. (2011). Cognitive Function In Depth. Linus Pauling Institute Micronutrient Information Center. Accessed 22 June 2025. Available from https://lpi.oregonstate.edu/mic/health-disease/cognitive-function. 
  • Pertile, R. A. N., Brigden, R., Raman, V., Cui, X., Du, Z., & Eyles, D. (2023). Vitamin D: A potent regulator of dopaminergic neuron differentiation and function. Journal of neurochemistry, 166(5), 779–789. https://doi.org/10.1111/jnc.15829
  • Huiberts, L. M., Smolders, K. C. H. J. (2021). Effects of vitamin D on mood and sleep in the healthy population: Interpretations from the serotonergic pathway. Sleep Medicine Reviews, 55, 101379. https://doi.org/10.1016/j.smrv.2020.101379 
  • Sugden, S. G., & Merlo, G. (2024). Using lifestyle interventions and the gut microbiota to improve PTSD symptoms. Frontiers in neuroscience, 18, 1488841. https://doi.org/10.3389/fnins.2024.1488841
  • Lee, D. H., Lee, J. Y., Hong, D. Y., Lee, E. C., Park, S. W., Lee, M. R., & Oh, J. S. (2022). Neuroinflammation in Post-Traumatic Stress Disorder. Biomedicines, 10(5), 953. https://doi.org/10.3390/biomedicines10050953 
  • Tsigalou, C., Konstantinidis, T., Paraschaki, A., Stavropoulou, E., Voidarou, C., & Bezirtzoglou, E. (2020). Mediterranean Diet as a Tool to Combat Inflammation and Chronic Diseases. An Overview. Biomedicines, 8(7), 201. https://doi.org/10.3390/biomedicines8070201 
  • Raise-Abdullahi, P., Rezvani, M., Yousefi, F., Rahmani, S., Meamar, M., Raeis-Abdollahi, E., Vafaei, A. A., Rashidipour, H., Rashidy-Pour, A. (2025). Natural polyphenols as therapeutic candidates for mitigating neuropsychiatric symptoms in post-traumatic stress disorder: Evidence from preclinical studies. Progress in Neuro-Psychopharmacology and Biological Psychiatry, 136, 111230. https://doi.org/10.1016/j.pnpbp.2024.111230 
Published on
Picture
If you've ever felt judged or dismissed because of your body size, you're not alone. Many people in larger bodies face unfair treatment—not just in society, but even in health care settings. This is called weight bias and weight stigma, and it can have real consequences for your physical and emotional health.

What Are Weight Bias and Stigma?
  • Weight bias means holding negative beliefs or stereotypes about someone because of their weight.
  • Weight stigma goes further—it’s when people are treated unfairly or devalued because of their body size.
These attitudes can show up in subtle ways, like being blamed for health issues without proper evaluation, or more overtly, like being teased, excluded, or discriminated against.

It Starts Early—and It Hurts
Children in larger bodies are more likely to be bullied or left out socially. These experiences can lead to anxiety, depression, and even chronic health problems later in life—similar to other types of childhood trauma.

Adults aren’t immune either. Studies show that people who experience weight discrimination often have higher levels of stress hormones, more inflammation, and even shorter life expectancy compared to those who don’t face this kind of bias—even if they have the same body size.

How It Affects Your Relationship with Food and Movement
Feeling judged for your weight or body size can make it harder to feel safe and supported when making health changes. It can lead to:
  • Emotional eating or binge eating
  • Avoiding physical activity
  • Distrust in health care providers
Unfortunately, even well-meaning professionals sometimes focus too much on weight, overlooking other important factors that affect your health.

What You Deserve from Health Care
You deserve care that sees you as a whole person—not just a number on a scale. That means:
  • Being listened to without judgment
  • Having your symptoms taken seriously
  • Exploring your health goals beyond weight
Some dietitians and doctors may still hold outdated beliefs, like thinking weight is entirely within your control or that not losing weight is a personal failure. These views are not only inaccurate—they’re harmful.

A Better Way to Approach Your Health
Instead of focusing only on weight, you can work with your provider to set goals that truly matter to you. If both you and your health care provider recognize that the actual role of weight, independent from other factors, is often unclear, you can opt for clearer, more realistic, and more achievable goals instead. For example:
  • Feeling more energetic
  • Reducing pain or medication use
  • Improving sleep or mood
  • Living longer and feeling better
Once those goals are clear, you can track progress in meaningful ways:
  • Lab tests to monitor blood sugar or nutrient levels
  • Journaling your energy, mood, or pain
  • Measuring strength or endurance

These are real, achievable steps that support your health—regardless of your body size.

Erica Golden, RDN, IFNCP

Erica is a registered dietitian nutritionist who is passionate about trauma-informed, weight-neutral, holistic care.
​Interested in working with her? Schedule a discovery call.
Health care professional looking to learn more about trauma-informed care? Check out her upcoming book, An Integrative Nutrition Approach to Trauma-Informed Counseling, available soon through Skelly Skills.

References:
  • Rubino, F., Puhl, R. M., Cummings, D. E., Eckel, R. H., Ryan, D. H., Mechanick, J. I., Nadglowski, J., Ramos Salas, X., Schauer, P. R., Twenefour, D., Apovian, C. M., Aronne, L. J., Batterham, R. L., Berthoud, H. R., Boza, C., Busetto, L., Dicker, D., De Groot, M., Eisenberg, D., Flint, S. W., … Dixon, J. B. (2020). Joint international consensus statement for ending stigma of obesity. Nature medicine, 26(4), 485–497. https://doi.org/10.1038/s41591-020-0803-x 
  • Sutin, A. R., Stephan, Y., & Terracciano, A. (2015). Weight Discrimination and Risk of Mortality. Psychological science, 26(11), 1803–1811. https://doi.org/10.1177/0956797615601103
  • Levinson, J. A., Clifford, D., Laing, E. M., Harris, C. L., Slagel, N., Squires, N. D., Hunger, J. M. (2024). Weight-Inclusive Approaches to Nutrition and Dietetics: A Needed Paradigm Shift. Journal of Nutrition Education and Behavior, 56-(12), 923-930. https://doi.org/10.1016/j.jneb.2024.07.007 
  • Nagy, A., McMahon, A., Tapsell, L., & Deane, F. (2022). The therapeutic relationship between a client and dietitian: A systematic integrative review of empirical literature. Nutrition & dietetics : the journal of the Dietitians Association of Australia, 79(3), 303–348. https://doi.org/10.1111/1747-0080.12723
  • Diversi, T. M., Hughes, R., Burke, K. J. (2016). The prevalence and practice impact of weight bias amongst Australian dietitians. Obesity Science & Practice, 4. 456-465. https://doi.org/10.1002/osp4.83 
  • Brown, A., & Flint, S. W. (2024). 'My words would have more weight': exploring weight stigma in UK dietetic practice and dietitian's lived experiences of weight stigma. Journal of human nutrition and dietetics : the official journal of the British Dietetic Association, 37(5), 1143–1158. https://doi.org/10.1111/jhn.13337 
Published on
​Imagine standing in the grocery store aisle, staring at a colorful package of your favorite snack: a bag of chips or a box of cookies that’s been your go-to comfort for years. But lately, you’ve heard a lot about “ultra-processed foods” and how they might not be the best for you. Your mind starts racing, Is this bad? Should I avoid it? and suddenly, what used to be a simple joy feels heavy with guilt. Sound familiar? If you’ve ever struggled with a difficult relationship with food or are recovering from an eating disorder, moments like this can feel especially overwhelming. I have been there too. But here is the thing: food isn’t the enemy, and neither are you. So, let’s take a deep breath and unpack this together.
Picture
The food label is a maze of numbers and words and can be complicated and stressful for anyone to navigate, but especially those who might be dealing with an eating disorder or a difficult relationship with food. Is this okay to eat? Am I making the right choice? If you have ever felt this way, you are not alone and you are in the right place. This blog won’t be a lecture or a list of rules. We’re here to have a conversation about finding a kinder, gentler way to navigate food choices, especially when it comes to ultra-processed foods and those tricky labels.

Ultra-processed foods (UPFs) are food and drink products that are mostly or entirely made from ingredients that come from food but are not whole foods themselves. Instead of using fresh or simple ingredients, these foods are typically produced using ingredients like refined oils, sugars, fats, and starches. They also often include additives like artificial colors, flavors, stabilizers, and emulsifiers to make them taste, look, or feel more appealing(1,2). Think of snacks, sodas, packaged baked goods, and ready-to-eat meals foods that usually don’t look like anything you would make from scratch at home(1,3,4,5).

UPFs are designed for convenience, attractiveness, and accessibility(6,7). However, these foods are often characterized by high added sugar, saturated fat, and sodium content, while fiber, protein, and micronutrient content tends to be low. The high palatability, convenience, shelf-stability, and aggressive marketing of UPFs have contributed to their widespread consumption among children and adolescents(6,7,8,9).

Many UPFs do have more sugar, salt, fats, and undesirable food additives, but here’s a truth worth holding onto: they’re not inherently “bad.” In some cases, they can be nutritious, quick, affordable, or even a source of joy or comfort. For example, some whole wheat breads, most plant-based milks, granola bars, and flavored Greek yogurts found in superstores/groceries can technically be labeled UPFs due to the additives and preservatives they contain, yet some of them can also be nutrient-dense choices, as well. Healthy eating isn’t about banishing these foods from your life; it’s about finding balance in a way that feels good for you and learning what feels good for your body.

Instead of labeling foods as “good” or “bad,” try asking yourself a few gentle questions:
  • How does this make me feel?
  • Does it give me energy?
  • Does it bring me a little happiness?
Your answers matter more than any food rule ever could. And if that bag of chips brings you joy, it has a place in your story.

Now, let’s talk about those food labels. Imagine them as a friendly guide, not a stern judge. Here’s how you can approach them with curiosity instead of fear:
  • The Ingredients List: Think of this as a peek behind the curtain. Ingredients are listed from most to least, so you can see what’s playing the lead role. If it is a UPF, you might spot some unfamiliar additives that are not readily available in the regular kitchen, but don’t panic. This isn’t about judgment; it’s about getting to know your food a little better.
  • Nutrition Facts: These include information on calories, macronutrients, and vitamins. But if numbers feel overwhelming or triggering, permit yourself to skip them. Focus on how the food feels in your body. Does it satisfy you? Does it spark a little joy? That’s the real treasure.
  • Health Claims: Phrases like “low-fat,” “all-natural,” or “zero-sugar” are regulated by the FDA and must meet specific criteria but that doesn’t always mean the product is as healthy as it sounds. These claims can be used as marketing tools and may give a false sense of health. That’s why it’s important to look beyond the buzzwords and check the ingredient list and nutrition facts panel for the full picture. Trust your instincts over the hype. You know your body and your needs better than any label does.  

Sometimes, you just need that quick snack or frozen meal, and that’s perfectly valid. Again, healthy eating isn’t about cutting things out, it’s about adding in what makes you feel good. Here’s how you can embrace these foods with a little extra love:
  • Add, Don’t Subtract: Instead of worrying about what to avoid, think about what you can add. Pair your favorite snack with a juicy piece of fruit or a handful of nuts. It’s about nourishment, not restriction.
  • Savor the Moment: When you eat, take a second to slow down. Notice the flavors, the crunch, the way it makes you feel. This isn’t about control; it’s about enjoying the experience.
  • Celebrate the Wins: Tried a new food? Swapped a soda for water or added a veggie to your plate? Those are big steps worth cheering for. No win is too small.

For anyone with an eating disorder, food labels can feel like a battlefield. Here’s a fresh way to look at them:
  • Curiosity Over Criticism: Approach labels with wonder, not worry. What’s in here? How could this fit into my day? There’s no wrong choice, just information to explore.
  • Focus on Feeling Good: If certain ingredients leave you feeling energized and content, that’s wonderful! If not, that’s okay too. Your body is unique, and it deserves to be heard.
  • Let Go of Perfection: You don’t need to decode every label or eat “perfectly.” Recovery is about progress, not perfection. Be gentle with yourself along the way.

Here’s the heart of it: food isn’t your foe, it’s a source of energy, joy, and connection. UPFs and food labels are just part of today’s food landscape, but they don’t have to control your story. By approaching them with curiosity, kindness, and a focus on what feels right for you, you’re reclaiming your power and making choices that lift you up.

Have you found a way to make peace with food labels or ultra-processed foods? Share your story in the comments below. Your journey could be the light someone else needs. And if you’re looking for more support, join our community of folks navigating recovery with heart and hope.
 
References:
1. Monteiro, C. A., Cannon, G., Moubarac, J.-C., Levy, R. B., Louzada, M. L. C., & Jaime, P. C. (2018). The UN Decade of Nutrition, the NOVA food classification and the trouble with ultra-processing. Public Health Nutrition, 21(1), 5–17. https://doi.org/10.1017/S1368980017000234
2. Monteiro, C. A., Cannon, G., Levy, R. B., Moubarac, J.-C., Louzada, M. L., Rauber, F., Khandpur, N., Cediel, G., Neri, D., Martinez-Steele, E., Baraldi, L. G., & Jaime, P. C. (2019). Ultra-processed foods: What they are and how to identify them. Public Health Nutrition, 22(5), 936–941. https://doi.org/10.1017/S1368980018003762
3. Louzada, M. L. da C., Ricardo, C. Z., Steele, E. M., Levy, R. B., Cannon, G., & Monteiro, C. A. (2018). The share of ultra-processed foods determines the overall nutritional quality of diets in Brazil. Public Health Nutrition, 21(1), 94–102. https://doi.org/10.1017/S1368980017001434
4. Martini, D., Godos, J., Bonaccio, M., Vitaglione, P., & Grosso, G. (2021). Ultra-Processed Foods and Nutritional Dietary Profile: A Meta-Analysis of Nationally Representative Samples. Nutrients, 13(10). cmedm. https://doi.org/10.3390/nu13103390
5. Monteiro. (2009). Nutrition and health. The issue is not food, nor nutrients, so much as processing. Public Health Nutrition, 12(5), 729–731. https://doi.org/10.1017/S1368980009005291
6. Monteiro, C. A. (2009). Nutrition and health. The issue is not food, nor nutrients, so much as processing. Public Health Nutrition, 12(5), 729-731.
7. Monteiro, Cannon, G., Levy, R., Moubarac, J.-C., Jaime, P., Martins, A. P., Canella, D., Louzada, M., & Parra, D. (2016). NOVA. The star shines bright. World Nutrition, 7(1–3), Article 1–3.
8. Moubarac, J.-C., Martins, A. P. B., Claro, R. M., Levy, R. B., Cannon, G., & Monteiro, C. A. (2013). Consumption of ultra-processed foods and likely impact on human health. Evidence from Canada. Public Health Nutrition, 16(12), 2240–2248. https://doi.org/10.1017/S1368980012005009
9. Norman. (2016). The Impact of Marketing and Advertising on Food Behaviours: Evaluating the Evidence for a Causal Relationship. Current Nutrition Reports. https://link.springer.com/article/10.1007/s13668-016-0166-6

Oluyemisi Akinsola

Oluyemisi Akinsola is a global nutrition researcher, public health expert, and passionate advocate for healthy eating, with over a decade of experience in academic research, program coordination, and implementing evidence-based nutrition interventions. She is currently completing her Ph.D. in Nutrition Sciences at Utah State University, where her research focuses on micronutrient adequacy, eating behaviors, and food environments and their influence on public health outcomes. Her work, published in peer-reviewed journals and applied through international nutrition programs, aims to improve the health of vulnerable populations and promote lifelong healthy eating habits.

Published on
Today, I'm sharing a lovely springtime recipe! I love this recipe because it's one of the only ways my family likes to eat leftover salmon (and I've even made it with canned salmon in a pinch), plus it's a great way to pack in omega-3s, vegetables, and protein into one amazing dinner. 

Feel free to adjust this recipe to your family's tastes! Like most of my recipes, I make it slightly differently every time--sometimes spicy with an extra kick of crushed red pepper, sometimes more pesto-y when I have homemade pesto to use up, sometimes subbing thinly sliced zucchini for the asparagus, etc. etc. etc. 

Let me know what you think in the comments below!
Picture
Ingredients
8 oz uncooked pasta (such as Barilla Protein Plus angel hair pasta or chickpea thin spaghetti)
1 pound leftover cooked salmon, flaked into 1-inch pieces
Salt and pepper (to taste)
1 Tbsp olive oil
1 Tbsp butter
1 red or yellow bell pepper
1 shallot, chopped
1 lb asparagus, trimmed and chopped into 1-inch pieces
2 cloves garlic, crushed and minced
Several handfuls of organic baby spinach, roughly chopped
8 oz cherry tomatoes, halved
1/3 cup pesto
Grated parmesan cheese (optional topping)
Freshly squeezed lemon juice (optional topping – skip if your pesto already has lemon in it!)
 
Directions
  1. Boil a salted pot of water for your pasta and cook it al dente according to package directions.
  2. Heat olive oil and butter in a large pan over medium heat. Add bell pepper, shallot, and asparagus and cook, stirring frequently to prevent burning. Season with salt and pepper.
  3. Add garlic, spinach, cherry tomatoes, and cooked salmon. Cook until garlic is fragrant and spinach is just wilted.
  4. Add cooked and drained pasta and pesto; toss everything together and add more pesto if needed to coat everything.
  5. Serve topped with parmesan cheese and lemon juice (if desired). Enjoy!

Want more recipes like this, with functional ingredients for brain and mental health? I have a whole 7-day meal plan included in my nutrition for depression course, complete with recipes that I love. Check out the full course and watch the first module for free here.

Erica Golden, RDN, IFNCP

Registered Dietitian Nutritionist, cooking enthusiast, integrative and functional nutrition therapist, mental health and gut health expert.

Published on
If you deal with depression, you're probably familiar with serotonin--the all-important mood-stabilizing neurotransmitter. Many antidepressant medications target it, and individuals with depressive disorders often seem to have lower levels. Serotonin is incredibly important.

But depression isn't just about serotonin. It's not just about neurotransmitters at all. Today, I want to talk a little bit about the role of hormones and how your hormone balance (or imbalance) can play a role in mood and depression.
Picture
Stress hormones
The stress hormones include epinephrine (AKA adrenaline), norepinephrine (AKA noradrenaline), and cortisol. All three of these hormones are present in low, stable levels in your body all the time to do things like keep you awake when you're supposed to be awake and keep your blood pressure from bottoming out. When you're stressed, if things are functioning as they should be, levels ramp up, and then ease back down when the stressor is gone. 

But we see problems with mood and depression whether levels of these stress hormones are high or low. Often, it's a problem of balance--levels of cortisol being chronically high instead of coming down after the stress passes, or levels being chronically low because of long-term traumatic stress exposure. 

Sex hormones
Testosterone in men and estrogen in women play significant roles in stabilizing serotonin levels. When estrogen levels fluctuate during the menstrual cycle, menopause, or around pregnancy and childbirth, serotonin levels can go wonky, too. Testosterone seems to play a similar role in men of regulating serotonin levels.

Thyroid hormones
The thyroid gland is one of the first places to look when depression is present--not because it's always the trigger, but because when it is, it's vital to treat. Plus, it's a simple blood test that can be ordered by just about any primary care provider or functional dietitian. 

When the thyroid gland isn't functioning optimally and becomes underactive (AKA hypothyroidism), fatigue, lethargy, and depression are some of the primary symptoms. Individuals with hyperactive thyroid (AKA hyperthyroidism) can also see some major mood impacts, as well, including anxiety, insomnia, irritability, and sometimes depression, as well.

Sleep hormone
The major hormone involved in sleep, melatonin, is one that many of us know well. But did you know that it is also implicated in depression? Melatonin levels tend to be imbalanced in many people with depression, and with the prevalence of sleep disturbances in depression, this makes perfect sense. Many factors can lead to a melatonin dysfunction, but getting back into alignment with your circadian rhythm is a vital piece of restoring proper melatonin balance.

Hormone health
All of these hormones are vital in mental health, and all of them are impacted by how well you nourish your body and the self-care habits you put in place. This means that over time, making small changes like practicing better sleep hygiene, learning specific, practical tools to manage stress levels and complete the stress cycle, moving your body gently (not excessively), eating more nourishing, colorful plant foods, repairing protein, and omega-3 fatty acids, and replenishing any nutrient deficiencies can help to improve hormone health.

Hormones can be slow to change, and certainly other co-existing diseases and genetic factors can get in the way. But in general, even though these are things happening deep inside your body and outside of your direct control, there are ways that you can have a real impact on your hormone health through your nutrition and lifestyle.

Want to learn more about hormone health and depression? Check out my brand-new course Nourish Your Mind depression course for a super-deep dive into this and many other related topics relevant to living life with depression.

If you want to walk through personalized nutritional strategies for mental health with me, I'm currently accepting new patients. You can send me a message or schedule a discovery call with me to learn more.
Published on
Picture
Today, I want to share something really simple: my favorite granola recipe. 

I've always loved cereal, but honestly, it's hard to find cereal that is actually nutrient-dense. Most cereal options don't contain much protein, are way too high in added sugar, and don't give enough healthy fats or fiber to keep you satisfied and keep your blood sugar stable for long.

When I first started my own journey of buying less processed foods and making more from scratch, cereal was one of the things I knew I'd have to tackle! I've been making and tweaking this granola recipe for a couple years now, and trust me, it will be one of the most filling, satisfying, and nourishing things you've ever eaten for breakfast or for a snack.

I like to eat it with fresh berries and plain Greek yogurt, and pair it with quick egg scrambled with some greens. I hope you love it as much as I do!

Homemade Granola
Ingredients
3 cups rolled oats (preferably organic; gluten-free if necessary)
1 cup quinoa flakes*
1 ½ cups raw nuts (I like a combination of pepitas and pecans; walnuts, sliced almonds, or sunflower seeds would be great too!)
¾ tsp salt
1 tsp ground cinnamon
2 Tbsp hemp hearts
½ extra-virgin olive oil** (or melted coconut oil)
½ cup maple syrup or honey
1 tsp vanilla extract
¼ cup unsweetened coconut flakes (optional)
2/3 cup dried or freeze-dried fruit (optional) (I like tart cherries or freeze-dried strawberries)


Directions
  1. Preheat oven to 350. Line a large baking sheet with parchment paper.
  2. In a large mixing bowl, combine dry ingredients except dried fruit and coconut flakes. Then add the oil, honey, and vanilla, and mix well.
  3. Pour the granola onto the pan and spread into an even layer.
  4. Bake until lightly golden, 20-25 minutes, stirring half-way through baking (and adding coconut flakes, if using). 
  5. Let cool undisturbed for at least 45 minutes, then break into pieces. Mix in dried or freeze-dried fruit if using immediately (within 1-2 weeks stored in an airtight container at room temperature); if freezing, leave the dried fruit un-mixed and just add it in as you eat it. I often leave the dried fruit out entirely and use fresh fruit instead.

Flavor options
  • Chocolate Cherry Granola: add cacao nibs and use tart cherries for the fruit. 
  • Tropical Granola: use dried pineapple for the dried fruit and don't skip the coconut!
  • Peanut Butter Chocolate Granola: add cacao nibs after baking. Use raw peanuts for the nut, and add 1-2 Tablespoons of PB2 peanut butter powder. (I suggest skipping the cinnamon for this variation.) 
  • Savory Granola: swap out the liquid sweetener for one egg white. Instead of the cinnamon and vanilla, add 1 Tbsp nutritional yeast, 1/2 tsp ground thyme, and 1/4 tsp each garlic and onion powder. Skip the coconut flakes and the fruit (obviously). I recommend sunflower seeds, cashews, and pumpkin seeds in this flavor variation. Use it as a crunchy topping on salads or soups, or just eat it by the handful!
  • Low-FODMAP Granola: use walnuts, pecans, pepitas, or macadamia nuts for the raw nuts. Use maple syrup instead of honey. Use freeze-dried blueberries for the dried fruit (or serve with fresh blueberries). The recipe should be low-FODMAP at a standard 1/2 cup serving.

Notes
* Quinoa flakes: this is a great way to up the protein in your granola recipe. I find mine at Natural Grocers where I live, but it's available in the health foods section of many grocery stores. If you can't find it, you can always just substitute another cup of oats.
** Olive oil: yes, olive oil does bring with it some lovely savory flavor. If this bothers you, you can absolutely substitute melted coconut oil or another mild-tasting oil of choice. Personally, I use olive oil in all kinds of baking, both sweet and savory!

Affiliate links
I've provided links to some of my favorite products to use for this granola. These are all products that I personally use, love, and recommend as food-as-medicine to my patients. 

Recipe adapted from Cookie and Kate 

Enjoy, and let me know what you think and what creative flavor options you come up with!

Erica Golden, RDN, LD, IFNCP

IBS & Mental Health Dietitian

Ready to make peace with your gut?

I created this comprehensive IBS course with you in mind.

Author

Erica Golden, RDN