Dietitian Ellen, 16880 Myers Lake Avenue NE, Sand Lake, MI (2026)

03/14/2026

Chewing is one of the most overlooked digestion habits, yet it has a ripple effect on everything downstream.

When food isn’t broken down properly in the mouth, the stomach and small intestine have to work harder, increasing the risk of bloating, reflux, and incomplete digestion. Chewing also stimulates saliva and digestive enzymes, helping prepare your gut for what’s coming.

For many people, improving digestion doesn’t start with supplements, it starts with slowing down.

If you deal with reflux, bloating, constipation, or feel heavy after meals, this is a powerful place to begin.

03/11/2026

Walking after meals is one of the most underrated habits for digestion and metabolic health.

Even a brief, low-intensity walk helps move food through the digestive tract and improves how your body handles blood sugar after eating. Research shows that short walks are often more effective than longer, intense workouts when it comes to post-meal glucose control.

This isn’t about burning calories.
It’s about working with your physiology.

If you struggle with bloating, reflux, constipation, or post-meal fatigue, this habit can be a game changer, especially when paired with slowing down while eating and balanced meals.

Start small and build from there!

Follow for more daily habits that support digestion, hormones, and metabolism.

03/08/2026

Fermented foods can be a powerful tool for gut health because they provide the living organisms or PROBIOTICS our gut needs to thrive.

These foods naturally contain beneficial bacteria and bioactive compounds that support digestion, immune signaling, and microbial diversity. Research consistently shows that regular intake, not massive amounts, is what matters most.

That’s why this daily habit is simple:
👉 Add ONE fermented food per day

If you’re dealing with bloating, reflux, histamine issues, or SIBO, it is especially important to start with small portions and assess tolerance. Fermented foods are supportive, but they’re not one-size-fits-all.

Save this for ideas 🦠
Follow along for more daily habits that actually support your digestion.

03/05/2026

Eating without distractions sounds simple, but it’s one of the most underrated tools for gut and metabolic health.

When you eat while stressed, rushing, scrolling, or working, your nervous system stays in “go mode.”
And a body in fight-or-flight doesn’t digest well.

Being distracted at meals can lead to:
• Low stomach acid
• Poor protein digestion
• Increased bloating or reflux
• Blood sugar swings
• Eating past fullness without realizing it

Mindful, present eating supports the parasympathetic nervous system, which is where digestion, nutrient absorption, and satiety hormones work best.

This doesn’t mean every meal needs to be perfectly calm or slow.
Start with one meal or snack per day where you:
✔ Sit down
✔ Remove screens
✔ Take a few breaths before eating
✔ Chew a bit more intentionally

These small moments of presence can make a big difference over time, especially if you struggle with digestive symptoms or feeling “off” after meals.

03/02/2026

Breakfast quite literally is "the most important meal of the day!" How you start your day metabolically matters.

Starting your morning with protein helps set the tone for your blood sugar, energy, cravings, and appetite for the rest of the day.

When you eat protein first thing in the morning, it helps:
• Slow glucose absorption
• Reduce insulin spikes
• Improve satiety and appetite signaling
• Decrease mid-morning crashes
• Support gut and metabolic health

This is especially important if you struggle with:
👉 Energy dips
👉 Sugar cravings
👉 Digestive issues
👉 Hormonal imbalances
👉 Reactive hypoglycemia or insulin resistance

A good target is ~20–30g of protein at breakfast, but if mornings are hard, start where you are. Even 10–15g of protein is a powerful step compared to skipping breakfast or starting with carbs alone.

Simple ways to do this without overthinking it:
• Eggs with veggies
• Greek or dairy-free high-protein yogurt
• Protein smoothies (pair with fiber + fat)
• Leftover dinner protein
• Cottage cheese or tofu scrambles

This is Habit #1 in my Daily Habits series ✨
Follow along for realistic, science-backed habits that support gut health, hormones, and sustainable energy.

02/25/2026

✨ You don’t heal your gut by staying in restriction forever.

Elimination diets like low FODMAP can be helpful short term, especially for calming symptoms, but they’re only one small piece of the puzzle.

Real, lasting gut healing means we also have to:
✔ support motility
✔ address overgrowths when present (like SIBO)
✔ improve digestion (stomach acid, enzymes, bile)
✔ and strategically reintroduce foods to rebuild tolerance and microbial diversity

If your “safe food list” keeps shrinking, that’s a sign your gut needs more support, not more restriction.

The goal is always to get you eating a wider variety of foods with confidence, not tip-toeing around meals and social events.

If you’re ready for a plan that focuses on healing instead of just avoiding triggers, you can book a clarity call through the link in my bio 🤍

02/22/2026

If you’ve been diagnosed with IBS but nothing seems to work, there may be a reason.
Many cases of SIBO are misdiagnosed as IBS because IBS is a symptom-based label—not a root-cause diagnosis.

When bacterial overgrowth is present, strategies like probiotics, fiber, or even low-FODMAP eating can offer short-term relief but fail to resolve the issue long-term. That’s because the real problem, bacteria in the wrong place, is never addressed.

SIBO often shows up as:
• daily or worsening bloating
• symptoms shortly after eating
• feeling worse with probiotics or fiber
• mixed or shifting bowel patterns

IBS isn’t the end of the story but often the starting point of your journey.

If you’re tired of managing symptoms and want answers,
👉 schedule a clarity call at the link in my bio

02/19/2026

If you’re dealing with bloating, snacks can either support digestion or make symptoms worse.

It is important to snack smartly because timing of snacks matters too!

These are some of my go-to bloat-friendly options that balance fiber, protein, and fats without overwhelming the gut:

✨ Chia pudding – soaked chia provides gentle fiber that supports bowel regularity without fermentation
✨ Rice cakes + peanut butter – low-FODMAP carbs paired with fat for steady blood sugar
✨ 88 Acres bars – simple ingredients, seed-based, and easier to digest than many “protein” bars
✨ SMASH Foods snack bites – minimal ingredients, no gut-disrupting fillers
✨ Hard-boiled eggs + kiwi + almonds – protein + enzymes + fats to support digestion and satiety

When bloating is present, simplicity matters.
Less ingredients. Better digestion. Happier gut.

Save this for your next snack break 🤍

02/15/2026

If probiotics aren’t helping, or are making symptoms worse, your gut isn’t broken you just are not giving it what it needs.

With conditions like SIBO or dysbiosis, bacteria are in the wrong place. Adding more bacteria without knowing what’s already there can increase bloating, gas, and discomfort.

That’s where the power of testing can be so beneficial!

Using functional testing like the GI-MAP, we can see what’s actually happening inside your gut:
• pathogenic bacteria
• H. pylori
• parasites & opportunistic microbes
• inflammation & immune activation
• digestive capacity (enzymes, stomach acid support)
• beneficial bacteria balance

This allows us to stop throwing random supplements at symptoms and instead follow a root-cause, step-by-step approach:
✨ remove what doesn’t belong
✨ repair digestion & the gut lining
✨ rebalance bacteria strategically
✨ rebuild long-term resilience

If you’re tired of trial-and-error and ready for answers,
👉 schedule a clarity call at the link in my bio

02/12/2026

A little Valentine’s sweetness that loves your gut too 💘

Sweet potato brownies are a great intentional swap to cure your sweet tooth and feed your gut some beneficial nutrients.

Sweet potatoes are rich in fiber and polyphenols that help feed beneficial gut bacteria and support blood sugar balance, which means fewer crashes and cravings. They’re also gentle on digestion compared to refined flours and sugars.

Cocoa is packed with antioxidants and prebiotic compounds that support microbial diversity and reduce gut inflammation.

Make sure you save this post for your Valentine's Day sweet treat!

02/09/2026

You can eat all the “right” foods and still feel bloated, inflamed, or exhausted.

That’s because healthy isn’t universal.
Some foods are only supportive when your gut, hormones, and blood sugar are balanced—otherwise they can quietly work against you.

These foods aren’t bad.
They’re just not always right for your body, right now.

If you’re doing everything “right” but still struggling with:
• bloating
• fatigue
• stubborn weight
• hormone symptoms

👉 it’s time to stop guessing and get personalized!

📞 Schedule a clarity call at the link in my bio to get support!

02/05/2026

Your gut doesn’t start by yelling.
It whispers.

Through low energy, poor stress tolerance, mood changes, skin flare-ups, irregular cycles, or that sense that something feels “off” but hard to explain.

These aren’t signs your body is broken.

They’re signs your body has been adapting often to stress, under-fueling, over-doing, or long-term depletion.

Healing isn’t about pushing harder or restricting more.
It starts with listening, nourishing, and creating safety in the body 🤍

If your body has been trying to get your attention, you don’t have to figure it out alone.

✨ Schedule a clarity call at the link in my bio to explore what support could look like for you.

Dietitian Ellen

03/14/2026

03/11/2026

03/08/2026

03/05/2026

03/02/2026

02/25/2026

02/22/2026

02/19/2026

02/15/2026

02/12/2026

02/09/2026

02/05/2026

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