More Spoons Nutrition

Author: Melinda Jones, RDN, PA-C

  • Green Chili Apple Crisp: A Sweet & Spicy Dessert for Complex Chronic Condition Resilience

    Green Chili Apple Crisp: A Sweet & Spicy Dessert for Complex Chronic Condition Resilience

    If you’ve ever felt like your body needs more than comfort food—it needs functional food—this recipe was made with you in mind.

    Whether you’re managing POTS, MCAS, or Ehlers-Danlos Syndrome, or simply seeking deeply nourishing, anti-inflammatory meals, this Green Chili Apple Crisp offers more than seasonal flavor. It’s designed to support micronutrient repletion, connective tissue health, and immune modulation—with every bite.

    Why This Apple Crisp Is Different

    This isn’t just a cozy fall bake. It’s nutrient therapy.

    Let’s break down the ingredients through a clinical lens:

    Hatch Green Chiles (Fresh or Frozen)

    Native to New Mexico and rich in vitamin C and capsaicin, these chilies do more than add heat.

    • Vitamin C supports iron absorption, collagen synthesis, and mast cell regulation—key in MCAS and EDS.
    • Capsaicin is a natural vasodilator and thermogenic compound, which may help improve circulation and gut motility, both often impaired in POTS.

    Apples + Lemon Juice

    Apples are a rich source of pectin, a prebiotic fiber, and polyphenols that support gut and metabolic health.
    Lemon juice enhances non-heme iron absorption, vital for those with fatigue or chronic blood volume dysregulation.

    Ground Flaxseed

    Rich in alpha-linolenic acid (ALA) and lignans, flaxseed helps to modulate inflammation, support hormone balance, and may help reduce histamine load in MCAS.

    Blackstrap Molasses

    This often-overlooked sweetener is a natural source of iron, magnesium, calcium, potassium, and B6—nutrients commonly depleted in chronic illness.
    It adds depth, not just sweetness.

    Pumpkin Seed Protein + Hemp Hearts

    These ingredients bring high-quality, plant-based protein with zinc, arginine, magnesium, and omega-3s—supporting:

    • Collagen production (for EDS)
    • Mast cell stabilization (zinc)
    • Immune regulation and muscle function (magnesium + protein)

    Vegan-Optional • High-Micronutrient • Low-Gluten • Protein-Boosted
    Prep: 15 mins | Cook: 35–40 mins | Serves: 6

    Filling

    • 4 large apples, peeled and sliced
    • 1 fresh Hatch green chili, minced (or jalapeño/serrano to taste)
    • 1 tbsp lemon juice (skip if sensitive/MCAS)
    • 1 tbsp ground flaxseed
    • 2 tsp cinnamon
    • ¼ tsp nutmeg (optional)
    • 1 tbsp blackstrap molasses
    • 2 tbsp brown sugar
    • 1 tbsp butter (or vegan butter/coconut oil for dairy-free)
    • Pinch of sea salt

    Topping

    • ½ cup rolled oats
    • 1 tbsp einkorn flour (or flour of choice)
    • 1 tbsp chickpea flour
    • 2 tbsp pumpkin seed protein powder
    • 2 tbsp hemp hearts
    • 1 tbsp crushed pecans or walnuts (optional)
    • 2 tbsp butter or coconut oil, solid and chilled
    • 1 tbsp brown sugar
    • ½ tbsp blackstrap molasses (cut in half)
    • ½ tsp cinnamon
    • Pinch of salt

    Instructions

    1. Make the filling:
      Toss apples with lemon juice, ground flaxseed, cinnamon, nutmeg, chili, molasses, brown sugar, and salt.
      Melt the butter and stir it in. Spread mixture evenly into a greased 8×8″ baking dish.
    2. Prepare the topping:
      In a mixing bowl, combine oats, flours, protein powder, hemp hearts, nuts, cinnamon, and salt.
      Cut in the cold butter or coconut oil until crumbly.
      Add brown sugar and molasses and mix until just combined.
    3. Assemble:
      Sprinkle the topping evenly over the apple mixture.
    4. Bake:
      Bake at 350°F (175°C) for 35–40 minutes until the topping is golden and the apples are bubbling.
    5. Cool & Serve:
      Let cool for 10–15 minutes to allow filling to thicken.
      Optional: Serve with unsweetened yogurt (Greek or coconut) or a light drizzle of local honey.

    This article is for informational purposes only and is not intended as medical advice. Before incorporating any of these suggestions, consult with a qualified healthcare professional. If you are seeking personalized guidance schedule a consultation with me—an integrative registered dietitian nutritionist (RDN)—to ensure you make safe and evidence-based choices.

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  • How Does Nutrition Affect Mental Health? 

    How Does Nutrition Affect Mental Health? 

    A healthy diet is important not just for the body, but also for the mind. Research shows that what is eaten can affect mood, stress, and the risk of depression and anxiety. This happens through several pathways, including the gut microbiome (the community of bacteria and other microbes in the digestive system) and the nutrients that support brain health.[1-6][8-27]

    How does nutrition affect mental health?

    • The brain needs a steady supply of nutrients to work well. Certain vitamins, minerals, and healthy fats help the brain make chemicals that control mood and thinking.[19][22-26]

    • The gut and the brain are connected by the “gut-brain axis.” Signals travel back and forth between the gut and the brain, affecting mood, stress, and thinking.[3-6][8-15]

    • The gut microbiome helps make important brain chemicals, like serotonin, which affects mood and feelings of happiness.[8-9][14]

    • A healthy gut microbiome can reduce inflammation and help protect the brain. When the balance of gut bacteria is disturbed (called “dysbiosis”), it can increase the risk of depression, anxiety, and stress.[2-6][8-15]

    What foods support a healthy mind and gut?

    • Fruits and vegetables: High in fiber, vitamins, and antioxidants that feed good gut bacteria and protect the brain. Aim for a variety of colors and types every day.[2-8][11-13][18-19]

    • Whole grains and legumes: Foods like oats, brown rice, beans, and lentils are rich in prebiotics—special fibers that help healthy gut bacteria grow.[2-8][11-13][18-19]

    • Fermented foods: Yogurt, kefir, sauerkraut, kimchi, and other fermented foods contain probiotics—live beneficial bacteria that can help balance the gut microbiome.[2-11][13][20][28]

    • Nuts and seeds: Provide fiber, healthy fats, and minerals that support gut and brain health.[2-3][5][11][13][18-19]

    • Fatty fish (like salmon, sardines, and mackerel): Rich in omega-3 fatty acids, which help reduce inflammation and support both gut and brain health.[1-3][5][11][13][16-23][26]

    • Olive oil: A healthy fat that is part of the Mediterranean diet, which is linked to better mental health and a healthier gut microbiome.[1-2][5][11][13][17-19]

    Key micronutrients for mental health

    • B vitamins (especially folate, B6, and B12): Important for making brain chemicals. Found in leafy greens, beans, whole grains, and animal products. Low levels are linked to higher risk of depression.[19][22-26]

    • Vitamin D: Helps regulate mood and brain function. Low levels are linked to a higher risk of depression. Sunlight and foods like fatty fish, eggs, and fortified dairy can help.[16][19][22-26]

    • Magnesium and zinc: Help with brain signaling and mood regulation. Found in nuts, seeds, whole grains, and beans. Deficiencies are linked to higher risk of depression and anxiety.[19][22-27]

    • Iron and selenium: Support brain function and help prevent fatigue and low mood. Found in lean meats, beans, nuts, and seeds. Low levels are associated with increased risk of depression.[19][24-25][27]

    • Omega-3 fatty acids (EPA and DHA): Found in fatty fish, walnuts, and flaxseed. These healthy fats reduce inflammation and support brain health. Supplementation may help reduce depressive symptoms, especially in people with low dietary intake.[1][16][19-23][26]

    What foods can harm the gut microbiome and mental health?

    • Diets high in processed foods, added sugars, and unhealthy fats can disturb the balance of gut bacteria and increase the risk of depression and anxiety.[2-3][5][8][11-13][18-19][28]

    • Low-fiber diets can reduce the number of beneficial bacteria in the gut, which may negatively affect mood and stress levels.[5-8][11-13][18-19]

    Can changing diet really help?

    • Studies show that people who follow healthy eating patterns, like the Mediterranean or MIND diet, have a lower risk of depression, anxiety, and stress.[1-2][5-8][11][16-21]

    • A recent clinical trial found that a high-prebiotic diet (rich in fiber) improved mood, anxiety, and sleep in adults with moderate psychological distress.[7]

    • Probiotic supplements may help some people with depression, but eating a variety of fiber-rich and fermented foods is a good place to start.[5-7][9-11][13][20][26][28]

    Tips for supporting gut and mental health:

    • Eat a variety of fruits, vegetables, whole grains, and legumes every day.

    • Include fermented foods like yogurt or sauerkraut regularly.

    • Choose fatty fish or plant-based omega-3 sources (like flaxseed or walnuts) several times a week.

    • Limit processed foods, sugary snacks, and drinks.

    • Drink water instead of sugary drinks.

    • If considering a vitamin or probiotic supplement, talk to a healthcare provider first.

    Remember: Nutrition is just one part of mental health. Physical activity, sleep, stress management, and social support are also important.[19]

    A healthy diet can help support a healthy gut—and a healthy mind.

    This article is for informational purposes only and is not intended as medical advice. Before incorporating any of these suggestions, consult with a qualified healthcare professional. If you are seeking personalized guidance schedule a consultation with me—an integrative registered dietitian nutritionist (RDN)—to ensure you make safe and evidence-based choices.

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    References

    1. Fond G, Young AH, Godin O, et al. Improving Diet for Psychiatric Patients : High Potential Benefits and Evidence for Safety. Journal of Affective Disorders. 2020;265:567-569. doi:10.1016/j.jad.2019.11.092.
    2. van Zonneveld SM, van den Oever EJ, Haarman BCM, et al. An Anti-Inflammatory Diet and Its Potential Benefit for Individuals With Mental Disorders and Neurodegenerative Diseases-a Narrative Review. Nutrients. 2024;16(16):2646. doi:10.3390/nu16162646.
    3. Martins LB, Braga Tibães JR, Sanches M, et al.Nutrition-Based Interventions for Mood Disorders. Expert Review of Neurotherapeutics. 2021;21(3):303-315. doi:10.1080/14737175.2021.1881482.
    4. Xiong RG, Li J, Cheng J, et al. The Role of Gut Microbiota in Anxiety, Depression, and Other Mental Disorders as Well as the Protective Effects of Dietary Components.
       Nutrients. 2023;15(14):3258. doi:10.3390/nu15143258.
    5. Randeni N, Xu B. Critical Review of the Cross-Links Between Dietary Components, the Gut Microbiome, and Depression.
       International Journal of Molecular Sciences. 2025;26(2):614. doi:10.3390/ijms26020614.
    6. Taylor AM, Holscher HD. A Review of Dietary and Microbial Connections to Depression, Anxiety, and Stress.
      Nutritional Neuroscience. 2020;23(3):237-250. doi:10.1080/1028415X.2018.1493808.
    7. Sălcudean A, Cîmpian DM, Popovici RA, et al. Dietary Habits and Their Influence on the Microbiome and Mental Health in Adolescents.
      Nutrients. 2025;17(9):1496. doi:10.3390/nu17091496.
    8. Suda K, Matsuda K. How Microbes Affect Depression: Underlying Mechanisms via the Gut-Brain Axis and the Modulating Role of Probiotics. International Journal of Molecular Sciences. 2022;23(3):1172. doi:10.3390/ijms23031172.
    9. Radford-Smith DE, Anthony DC. Prebiotic and Probiotic Modulation of the Microbiota-Gut-Brain Axis in Depression.
       Nutrients. 2023;15(8):1880. doi:10.3390/nu15081880.
    10. Marx W, Moseley G, Berk M, Jacka F. Nutritional Psychiatry: The Present State of the Evidence. The Proceedings of the Nutrition Society. 2017;76(4):427-436. doi:10.1017/S0029665117002026.
    11. Horn J, Mayer DE, Chen S, Mayer EA. Role of Diet and Its Effects on the Gut Microbiome in the Pathophysiology of Mental Disorders.Translational Psychiatry. 2022;12(1):164. doi:10.1038/s41398-022-01922-0.
    12. Bozzatello P, Novelli R, Montemagni C, Rocca P, Bellino S. Nutraceuticals in Psychiatric Disorders: A Systematic Review.
      International Journal of Molecular Sciences. 2024;25(9):4824. doi:10.3390/ijms25094824.
    13. Góralczyk-Bińkowska A, Szmajda-Krygier D, Kozłowska E. The Microbiota-Gut-Brain Axis in Psychiatric Disorders.
      International Journal of Molecular Sciences. 2022;23(19):11245. doi:10.3390/ijms231911245.
    14. Ye Z, Gao Y, Yuan J, et al.The Role of Gut Microbiota in Modulating Brain Structure and Psychiatric Disorders: A Mendelian Randomization Study. NeuroImage. 2025;315:121292. doi:10.1016/j.neuroimage.2025.121292.
    15. Raza ML, Hassan ST, Jamil S, Fatima W, Fatima M. Nutritional Interventions in Depression: The Role of Vitamin D and Omega-3 Fatty Acids in Neuropsychiatric Health.
      Clinical Nutrition (Edinburgh, Scotland). 2025;45:270-280. doi:10.1016/j.clnu.2025.01.009.
    16. Kamrani F, Kachouei AA, Sobhani SR, Khosravi M. Nourishing the Mind: How the EAT-Lancet Reference Diet (ELD) and MIND Diet Impact Stress, Anxiety, and Depression.
       BMC Psychiatry. 2024;24(1):709. doi:10.1186/s12888-024-06165-5.
    17. Ljungberg T, Bondza E, Lethin C. Evidence of the Importance of Dietary Habits Regarding Depressive Symptoms and Depression. International Journal of Environmental Research and Public Health. 2020;17(5):E1616. doi:10.3390/ijerph17051616.
    18. Zielińska M, Łuszczki E, Dereń K. Dietary Nutrient Deficiencies and Risk of Depression (Review Article 2018-2023). Nutrients. 2023;15(11):2433. doi:10.3390/nu15112433.
    19. Xu Y, Zeng L, Zou K, et al. Role of Dietary Factors in the Prevention and Treatment for Depression: An Umbrella Review of Meta-Analyses of Prospective Studies. Translational Psychiatry. 2021;11(1):478. doi:10.1038/s41398-021-01590-6.
    20. Firth J, Marx W, Dash S, et al. The Effects of Dietary Improvement on Symptoms of Depression and Anxiety: A Meta-Analysis of Randomized Controlled Trials. Psychosomatic Medicine. 2019;81(3):265-280. doi:10.1097/PSY.0000000000000673.
    21. Hoepner CT, McIntyre RS, Papakostas GI. Impact of Supplementation and Nutritional Interventions on Pathogenic Processes of Mood Disorders: A Review of the Evidence.
       Nutrients. 2021;13(3):767. doi:10.3390/nu13030767.
    22. Tobin D, Vuckovic A, Sarris J. Targeting Divergent Pathways in the Nutritional Management of Depression. Nutrients. 2024;16(16):2806. doi:10.3390/nu16162806.
    23. Wang J, Um P, Dickerman BA, Liu J. Zinc, Magnesium, Selenium and Depression: A Review of the Evidence, Potential Mechanisms and Implications. Nutrients. 2018;10(5):E584. doi:10.3390/nu10050584.
    24. Majewska Z, Orywal K. Mineral Homeostasis and Depression: Implications for Prevention and Therapeutic Support-a Narrative Review. International Journal of Molecular Sciences. 2025;26(14):6637. doi:10.3390/ijms26146637.
    25. Firth J, Teasdale SB, Allott K, et al. The Efficacy and Safety of Nutrient Supplements in the Treatment of Mental Disorders: A Meta-Review of Meta-Analyses of Randomized controlled Trials. World Psychiatry : Official Journal of the World Psychiatric Association (WPA). 2019;18(3):308-324. doi:10.1002/wps.20672.
    26. Da W, Kang M, Wang H, et al. Associations of Dietary Mineral Intakes With the Risk of Six Common Mental Disorders: A Prospective Cohort Study. Journal of Affective Disorders. 2025;:120271. doi:10.1016/j.jad.2025.120271.
    27. Freijy TM, Cribb L, Oliver G, et al. Effects of a High-Prebiotic Diet Versus Probiotic Supplements Versus Synbiotics on Adult Mental Health: The “Gut Feelings” Randomised Controlled Trial. Frontiers in Neuroscience. 2022;16:1097278. doi:10.3389/fnins.2022.1097278.
    28. Offor SJ, Orish CN, Frazzoli C, Orisakwe OE. Augmenting Clinical Interventions in Psychiatric Disorders: Systematic Review and Update on Nutrition. Frontiers in Psychiatry. 2021;12:565583. doi:10.3389/fpsyt.2021.565583.
  • Protein, Pumpkins, and Healing: Why Protein Is Essential in Chronic Illness

    Protein, Pumpkins, and Healing: Why Protein Is Essential in Chronic Illness

    Fall is here — the season of cozy sweaters, golden leaves, and the unmistakable scent of cinnamon and pumpkin wafting from the kitchen. Comfort foods take center stage this time of year, but if you’re living with a chronic condition like MCAS (mast cell activation syndrome), POTS (postural orthostatic tachycardia syndrome), hypermobile Ehlers‑Danlos syndrome (hEDS), or autoimmune and rheumatological conditions, your food choices carry even greater weight.

    One nutrient rises above the rest when it comes to supporting healing, energy, and resilience: protein.

    🌟 Why Protein Deserves the Spotlight

    For many people, “protein” is just a buzzword from the fitness world. But for those managing complex chronic disease, protein isn’t about bodybuilding — it’s about function, repair, and quality of life.

    1. Muscle strength & stability
       Chronic conditions like hEDS and POTS can lead to muscle weakness and joint instability. Protein provides amino acids that support muscle protein synthesis and prevent muscle breakdown — key for maintaining stability and mobility. Evidence from a large systematic review/meta‑analysis shows that increasing daily protein ingestion enhances gains in lean body mass and muscle strength, especially when combined with resistance exercise1.
    2. Immune regulation
       Autoimmune and inflammatory conditions often involve an overactive immune system. Adequate protein intake is linked with better immune cell function, including T‑cells and antibodies. In fact, protein deficiency is one of the fastest ways to compromise immunity. A broad review of macronutrient (including protein / amino acid) impacts on immunity confirms that adequate dietary protein is fundamental for modulating inflammatory responses and supporting immune cell health2,3.
    3. Tissue repair & connective tissue support
      Connective tissue (like collagen) relies on amino acids such as glycine, proline, and lysine. Increasing dietary protein provides the raw materials for tissue healing and collagen formation, which is critical in hEDS and inflammatory joint disease. A review looking at “Food Proteins as Functional Ingredients” discusses how different protein sources and bioactive peptides support chronic disease management, inflammation, and tissue health4. Also, in the context of hEDS/hypermobility spectrum disorders, nutritional reviews highlight that pain, joint instability, soft tissue injury are key features and that ensuring good protein intake (among other nutrients) may help support soft tissue repair5.
    4. Energy balance & blood sugar control
       Protein slows digestion and blunts blood sugar spikes, which helps reduce “energy crashes.” For people with POTS, keeping blood sugar stable can minimize dizziness and fatigue. While there is less direct systematic review evidence in POTS populations for protein specifically, the general chronic disease literature indicates that protein‐rich foods (especially with balanced micronutrients) help with glycemic control and satiety, supporting steadier energy levels. Reviews on food proteins and diet patterns show these effects in chronic inflammatory and metabolic disease settings4.
    5. Micronutrient synergy
      Protein‑rich foods are also sources of iron, zinc, magnesium, and B vitamins — all of which are frequently low in chronic illness. These nutrients support oxygen transport, inflammation control, and nervous system function. A review on nutrition and immune system function emphasizes the interaction between macronutrients (including protein) and micronutrients in regulating immune and inflammatory processes7.

    Putting It Together for MCAS, POTS, hEDS & Autoimmune Conditions

    • There’s emerging work exploring the nutritional implications in dysautonomia and hypermobility syndromes (hEDS/HSD), which often overlap with POTS and MCAS in symptom burden. Dietary strategies are suggested to help manage gastrointestinal issues, connective tissue injuries, fatigue, and inflammation in these populations8.
    • A review of EDS, POTS, and MCAS finds that while evidence for shared mechanistic pathways is still limited, many people with these conditions report symptoms and complications (pain, tissue injury, immune dysregulation) that could theoretically benefit from improved protein intake as part of a holistic nutrition plan9.

    🍁 A Nourishing Fall Recipe: Pumpkin Protein Spice Loaf

    To make this actionable, let’s take the season’s favorite ingredient — pumpkin — and turn it into a nourishing, protein-rich treat. This loaf is moist, comforting, and filled with fall flavors, but also balanced in carbs, fats, and protein to help smooth out blood sugar and energy levels.

    This Pumpkin Protein Spice Loaf is:

    • Adaptable for gluten-free or dairy-free needs
    • Lower in sugar than traditional pumpkin breads
      Packed with warming spices that support digestion and comfort
    • Boosted with plant-based protein for stability and satiety

    Version 1: Einkorn + Protein Boost

    • 1 cup pumpkin puree
    • 3 flax eggs (or eggs if preferred)
    • ¼ cup pure maple syrup (down from ⅓ cup)
    • 2 tsp vanilla extract
    • 2 ½ cups einkorn all-purpose flour (instead of almond flour)
    • 2 scoops Sprout Living protein powder (~30g, replaces ½ cup oat flour)
    • ¼ cup oat flour (instead of ½ cup)
    • 2 tsp cinnamon
    • ½ tsp ground ginger
    • ½ tsp ground nutmeg
    • ½ tsp allspice or ground cloves
    • 1 tsp baking soda
    • ½ tsp salt
    • ⅓ cup chocolate chips (down from ½ cup) + 2 Tbsp for topping

    Version 2: Almond + Oat + Protein Blend

    • 1 cup pumpkin puree
    • 3 flax eggs
    • ¼ cup pure maple syrup
    • 2 tsp vanilla extract
    • 1 ½ cups almond flour (instead of 2 ½ cups)
    • 1 cup oat flour (instead of ½ cup)
    • 2 scoops Sprout Living protein powder (~30g, added)
    • 2 tsp cinnamon
    • ½ tsp ground ginger
    • ½ tsp ground nutmeg
    • ½ tsp allspice or ground cloves
    • 1 tsp baking soda
    • ½ tsp salt
    • ⅓ cup chocolate chips + 2 Tbsp for topping

    Instructions 

    1. Preheat the oven to 350 degrees F. Line an 8 ½ x 4 ½ inch loaf pan with parchment paper. Spray the pan with nonstick cooking spray to prevent sticking. Set aside.

    2. In a large bowl, whisk together the pumpkin puree, eggs, pure maple syrup and vanilla extract until well combined. Add in the almond flour or Einkorn flour, oat flour, cinnamon, ginger, nutmeg, allspice/cloves, baking soda, and salt. Use a wooden spoon to combine until no lumps remain. Fold in ½ cup chocolate chips.

    Notes

    • You can use your own protein powder in this recipe. A whey-based protein powder is better for moisture retention than a seed-based powder like I use. As a general rule, don’t replace more than  ⅓ to ¼ of the flour in the recipe with protein powder.

    🥄 Practical Tips for Boosting Protein in Everyday Fall Meals

    • Pumpkin spice smoothie: Blend pumpkin puree, unsweetened almond milk, a scoop of Sprout Living protein, cinnamon, and a date for natural sweetness.
    • Savory pumpkin soup: Stir in a can of white beans or lentils for protein and creaminess.
    • Apple + almond butter: A classic fall snack with fiber, healthy fats, and protein.
    • Chili with beans + quinoa: A warming dinner that’s hearty and protein-packed.
    • Greek yogurt with baked apples: Protein-rich base with seasonal fruit and spice.

    🧡 Final Thoughts

    Managing complex chronic illness is a daily balancing act. While there’s no single food or recipe that can erase symptoms, protein plays a foundational role in strengthening your body, calming inflammation, and fueling healing.

    This fall, let your kitchen be a place of both comfort and nourishment. Enjoy the cozy flavors of pumpkin and spice, while also giving your body the protein it needs to thrive through the season.

    Citations: 

    1. Nunes EA, Colenso-Semple L, McKellar SR, et al. Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. J Cachexia Sarcopenia Muscle. 2022;13(2):795-810. doi:10.1002/jcsm.12922
    2. Munteanu C, Schwartz B. The relationship between nutrition and the immune system. Front Nutr. 2022;9:1082500. Published 2022 Dec 8. doi:10.3389/fnut.2022.1082500
    3. Tourkochristou E, Triantos C, Mouzaki A. The Influence of Nutritional Factors on Immunological Outcomes. Front Immunol. 2021;12:665968. Published 2021 May 31. doi:10.3389/fimmu.2021.665968
    4. Shahnaz T, Fawole AO, Adeyanju AA, Onuh JO. Food Proteins as Functional Ingredients in the Management of Chronic Diseases: A Concise Review. Nutrients. 2024;16(14):2323. Published 2024 Jul 19. doi:10.3390/nu16142323
    5. Kohn A. Nutritional considerations for hypermobile Ehlers-Danlos syndrome. Pract Gastroenterol. 2024;48(6). https://practicalgastro.com/2024/06/17/nutritional-considerations-for-hypermobile-ehlers-danlos-syndrome/
    6. Castro S, Tomé A, Granja C, Macedo A, Binnie A. High vs low protein intake in chronic critical illness: A systematic review and meta-analysis. Clin Nutr ESPEN. 2025;65:249-255. doi:10.1016/j.clnesp.2024.12.003
    7. Calder PC, Bosco N, Bourdet-Sicard R, et al. Nutrients and the immune system: An overview. Adv Food Nutr Res. 2023;104:1-30. doi:10.1016/bs.afnr.2023.04.003
    8. Do T, Diamond S, Green C, Warren M. Nutritional Implications of Patients with Dysautonomia and Hypermobility Syndromes. Curr Nutr Rep. 2021;10(4):324-333. doi:10.1007/s13668-021-00373-1
    9. Kucharik AH, Chang C. The Relationship Between Hypermobile Ehlers-Danlos Syndrome (hEDS), Postural Orthostatic Tachycardia Syndrome (POTS), and Mast Cell Activation Syndrome (MCAS). Clin Rev Allergy Immunol. 2020;58(3):273-297. doi:10.1007/s12016-019-08755-8

    This article is for informational purposes only and is not intended as medical advice. Before incorporating any of these suggestions, consult with a qualified healthcare professional. If you are seeking personalized guidance schedule a consultation with me—an integrative registered dietitian nutritionist (RDN)—to ensure you make safe and evidence-based choices.

    Questions?

    Send Me a Message

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  • Build-Your-Own Meal Bowls: A Simple Guide to Healthy, Delicious Meals Without a Recipe

    Build-Your-Own Meal Bowls: A Simple Guide to Healthy, Delicious Meals Without a Recipe

    Meal bowls are a fast, flexible, and nutritious way to eat well—perfect for busy days or using up leftovers. Just follow this basic formula!

    Turn Every Meal into a Sensory Adventure
    Elevate your cooking and make every bite more exciting by layering flavors and textures that match your personal sensory preferences. Not only does this make food more enjoyable—it can also give you a little dopamine boost and spark creativity in the kitchen.


    Think of your bowl as a canvas. Mix and match elements like:
    🍨 Creamy 🥬 Crispy 🥩 Chewy 🍓 Juicy 🍯 Sweet 🌿 Fragrant 🍫 Rich

    And don’t forget about texture! Try combining:

    🥜 Crunchy 🧀 Soft 🍬 Sticky 🍪 Crumbly 🍠 Fibrous 🍞 Chewy

    By thoughtfully blending different textures and flavors, you transform a basic meal into a multi-sensory experience—one that delights your brain as much as your taste buds. It’s not just cooking, it’s culinary self-care.

    STEP 1: Pick a Base (Carbohydrate or Leafy Greens)

    ● Brown rice, quinoa, farro, barley
    ● Sweet potatoes, roasted potatoes
    ● Couscous, noodles, or pasta
    ● Tortilla, flat bread
    ● Leafy greens (spinach, kale, arugula) or a mix

    STEP 2: Add Veggies (Fresh or Cooked)

    ● Roasted: carrots, cauliflower, beets, broccoli, butternut squash, zucchini, asparagus
    ● Raw: cucumbers, shredded cabbage, cherry tomatoes
    ● Sautéed or steamed: bell peppers, mushrooms, green beans


    🌈 Tip: Use a mix of colors and textures for flavor and nutrition!


    STEP 3: Choose a Protein
    Add about ½ cup (plant or animal):
    ● Beans, lentils, chickpeas, tofu, tempeh, seeds, nuts
    ● Chicken, turkey, beef, shrimp, eggs
    ● Canned tuna, salmon, or cooked sausage

    STEP 4: Toppers
    ● Avocado slices, nuts/seeds, olives
    ● Cheese or nutritional yeast
    ● Dried fruit or roasted chickpeas

    STEP 5: Finish with a Sauce or Dressing
    ● Hummus, tahini sauce, tzatziki
    ● Dressings: Goddess dressing, vinaigrette
    ● Soy sauce, liquid aminos, teriyaki, poke sauce
    ● Salsa, pico de gallo, pesto
    ● Seasoned dairy-based sauces: yogurt, ricotta, farmer’s cheese
    ● Creamy vegan sauces: coconut cream, blended nuts or seeds

    PRO TIPS:
    ● Prep ahead: Cook grains, roast veggies, and prep proteins in batches.
    ● Mix and match: Keep a few toppings and sauces on hand.
    ● Balance: Try to include each food group for diversity in nutrients.


    This article is for informational purposes only and is not intended as medical advice. Before incorporating any of these suggestions, consult with a qualified healthcare professional. If you are seeking personalized guidance schedule a consultation with me—an integrative registered dietitian nutritionist (RDN)—to ensure you make safe and evidence-based choices.

    Send Me a Secure Message

    Call us at (575) 201-3344 to schedule your nutrition consultation.

  • Can Dairy Be Included in a Low-Histamine Diet?

    Can Dairy Be Included in a Low-Histamine Diet?

    If you’re trying to follow a low histamine diet to manage symptoms of mast cell activation headaches rashes fatigue or digestive issues one of the trickiest food groups to navigate is Dairy. Remember everyone has different sensitivities! Some types of dairy are tolerated better than others.

    What types of dairy are generally tolerated?

    • Fresh, pasteurized milk (especially whole milk)
    • Fresh, unripened cheese such as
      • Ricotta
      • Cream cheese
      • Mozzarella
      • Farmers cheese
      • Goat cheese
    • Butter and ghee

    The yellow zone dairy – has some histamine but still might be tolerated.

    • Low-fat dairy – More on this below.
    • Cultured dairy – it depends on the culture. More on this below.
      • Yogurt
      • Sour cream
      • Creme Fraiche

    Types of that are dairy consider higher histamine:

    • Aged or ripened cheeses – if it’s stinky or hard it’s high in histamine.
      • Cheddar
      • Parmesan
      • Gouda
      • Swiss
      • Blue cheese
      • Brie
      • Camembert
    • Some cultured dairy
      • Kefir

    Whole Milk vs. Low-Fat Milk: Which Is Better?

    Although many people may need to avoid whole milk because of other health conditions, such as high cholesterol, whole milk is preferred on the low-histamine diet.

    • Low fat milk undergoes more processing including homogenization and sometimes additional additives which can affect how the body reacts.
    • The fat and whole milk acts as a buffer and slows absorption possibly reducing histamine related reactions.
    • Some low fat products may contain emulsifiers or stabilizers that can irritate sensitive systems.

    Unripened Cheese vs. Cheddar

    It all comes down to fermentation and aging.

    • Unripe and cheese like ricotta or goat cheese are made quickly and have minimal bacterial activity meaning little no histamine accumulates.
    • Cheddar and other aged cheeses are fermented over weeks or months which drastically increases histamine levels. The bacteria involved in aging breakdown proteins and release histamine as a byproduct.

    When choosing cheese, the fresher, the better!

    What About Yogurt?

    It depends on the culture! yogurt is a grey area on the low-histamine diet. Yogurts are can be high in histamine due to bacterial fermentation, but not all cultures produce the same histamine levels.

    Traditional yogurt cultures like Lactobacillus bulgaricus and Streptococcus thermophilus can produce histamine as a byproduct. However, some probiotic strains are histamine degrading, and may even help lower your body’s histamine load, such as Lactobacillus rhamnosus GG, Bifidobacterium infantis.

    The length of fermentation and storage time also matters. Longer times typically mean more histamine. Your safest bet is making yogurt at home with your own low-histamine and probiotic cultures. You can use your low-histamine probiotic as a culture. You don’t have to go out and buy special yogurt cultures.

    If you want to try adding dairy to you diet remember:

    • Not all dairy is off limits! Don’t over restrict! Small changes can make a big difference in how you feel!
    • Always check the ingredients for additives or thickeners.
    • Buy in small amounts and consume quickly to avoid build up overtime.
    • Everyone is different. Not everyone will tolerate the same foods. Listen to your body!

    This article is for informational purposes only and is not intended as medical advice. Before incorporating any of these suggestions, consult with a qualified healthcare professional. If you are seeking personalized guidance on herbal supplementation, schedule a consultation with me—an integrative registered dietitian nutritionist (RDN)—to ensure you make safe and evidence-based choices.

    Contact Me

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  • Melatonin Beyond Sleep: What ADHD & Autistic Folks Should Know About This Powerful Antioxidant

    Melatonin Beyond Sleep: What ADHD & Autistic Folks Should Know About This Powerful Antioxidant

    As a neurodivergent dietitian, I’ve long been fascinated by how our unique brains interact with food and biochemistry. We often talk about melatonin for its role in sleep, especially since many ADHDers and Autistic folks struggle with falling or staying asleep. But there’s more to melatonin than bedtime routines.

    Melatonin is also a potent antioxidant—helping to fight oxidative stress, a major contributor to inflammation, chronic disease, and even neurodegeneration. Research shows that those of us with ADHD or Autism often have elevated oxidative stress, making this little molecule even more relevant.

    What’s even more exciting? Some plant-based foods naturally contain melatonin. While they won’t replace a supplement in potency, they contribute to your antioxidant defense system—and that’s a win. Here’s what you should know about dietary melatonin, especially in foods like pistachios, lentil sprouts, and kidney bean sprouts.

    The Basics: What is Melatonin?

    Melatonin is best known as the “sleep hormone,” produced in the brain’s pineal gland in response to darkness. It helps regulate our circadian rhythm—our internal clock that tells us when to feel awake and when to rest.

    But melatonin isn’t just about sleep. It’s also a powerful antioxidant, helping neutralize free radicals (unstable molecules that can damage cells and contribute to aging and disease). This antioxidant role makes it especially important in preventing or reducing chronic inflammation, cardiovascular issues, and even some neurodegenerative conditions.

    Why This Matters More for Neurodivergent Folks

    Multiple studies show that people with ADHD and Autism often have:

    • Delayed melatonin production, making it harder to fall asleep at typical times.
    • Disrupted circadian rhythms, leading to irregular sleep-wake cycles.
    • Increased oxidative stress, which can affect brain function, immune regulation, and long-term health.

    For neurodivergent people, these biochemical differences may make melatonin even more vital—not only for sleep regulation but as part of a broader strategy for brain and body health.

    So… Can Food Help?

    Yes—with some caveats.

    Melatonin-rich foods like pistachios, lentil sprouts, kidney bean sprouts, mustard seeds, and grains like wheat do contain measurable amounts of melatonin. While these levels are much lower than supplement doses, their consistent presence in a whole-food, plant-based diet may offer synergistic antioxidant effects.

    Here’s a look:

    FoodApproximate Melatonin per ServingServing Size
    Pistachios~0.000018 grams1 oz (~28g)
    Lentil Sprouts~0.000084 grams1 cup (~77g)
    Kidney Bean Sprouts~0.000041 grams1 cup (~77g)

    For comparison, many supplements contain 1–10 mg (0.001–0.01 grams).

    While the amounts are tiny, when combined with other antioxidants (like vitamin C, E, polyphenols, and omega-3s), they contribute to the body’s overall defense system—especially if you eat them regularly.

    Food First, But Supplements Have a Role Too

    If you’re dealing with significant sleep disruption or inflammation, food alone probably won’t cut it. Supplements—especially at the clinically studied 3-10 mg doses—may be appropriate under guidance from a provider familiar with neurodivergent needs.

    Still, I always encourage clients to use food as a foundation. Think of melatonin-rich foods as part of your antioxidant toolkit—easy to add, helpful in the long term, and supportive of your unique biochemistry.

    Final Thoughts

    As a neurodivergent dietitian, I believe in honoring our differences—not pathologizing them. If melatonin metabolism works differently in our bodies, then let’s work with that. Whether you’re winding down with pistachios, snacking on sprouts, or simply trying to balance your health, there’s power in eating with intention.

    Have questions or want to explore this further? Drop a secure message below—I love geeking out about neurodivergent nutrition.

    Message Me

    This article is for informational purposes only and is not intended as medical advice. Before incorporating ginseng or any supplement into your routine, consult with a qualified healthcare professional. If you are seeking personalized guidance on herbal supplementation, schedule a consultation with me—an integrative registered dietitian nutritionist (RDN)—to ensure you make safe and evidence-based choices.

    References

    Meng X, Li Y, Li S, et al. Dietary Sources and Bioactivities of Melatonin. Nutrients. 2017;9(4):367. doi:10.3390/nu9040367

    Tordjman S, Anderson GM, Pichard N, et al. Nocturnal excretion of 6-sulphatoxymelatonin in children and adolescents with autistic disorder. Biol Psychiatry. 2005;57(2):134-138. doi:10.1016/j.biopsych.2004.11.003

    Malow BA, Adkins KW, McGrew SG, Wang L, Goldman SE, Fawkes D. Melatonin for Insomnia in Children With Autism Spectrum Disorders. J Child Neurol. 2012;27(5):581-589. doi:10.1177/0883073812438466

    Benedetti F, Bernasconi A, Lorenzi C, et al. Altered circadian rhythms and melatonin secretion in ADHD: Insights and clinical implications. Neurosci Biobehav Rev. 2022;136:104593. doi:10.1016/j.neubiorev.2022.104593

    Wang X, Wang Z, Cao J, Dong Y, Chen Y. Gut microbiota-derived metabolites mediate the neuroprotective effect of melatonin in cognitive impairment induced by sleep deprivation. Microbiome. 2023;11(1):17. doi:10.1186/s40168-022-01452-3

    Zarezadeh M, Khorshidi M, Emami M, et al. Melatonin supplementation and pro-inflammatory mediators: a systematic review and meta-analysis of clinical trials. Eur J Nutr. 2020;59(5):1803-1813. doi:10.1007/s00394-019-02123-0

    Abadi RNS, Jazinaki MS, Bahari H, et al. Impact of Melatonin Supplementation on Glycemic Parameters in Patients with Type 2 Diabetes: A Systematic Review and Meta-analysis. Curr Pharm Des. 2025;31(8):645-657. doi:10.2174/0113816128345623241004080849

  • Understanding Sensory Processing Differences and Nutritional Interventions

    Understanding Sensory Processing Differences and Nutritional Interventions

    Understanding Sensory Processing Differences Explained

    Sensory processing differences affect how individuals perceive and respond to sensory information from their environment. These differences can impact daily life and are commonly seen in conditions such as autism spectrum disorder (ASD), attention-deficit/hyperactivity disorder (ADHD), and sensory processing disorder (SPD). Nutrition can play a crucial role in managing sensory processing differences, providing support for improved behavior, attention, and overall well-being. Here’s a comprehensive guide to understanding sensory processing differences and the potential nutritional interventions.

    What Are Sensory Processing Differences?

    Sensory processing refers to the way the nervous system receives messages from the senses and turns them into appropriate motor and behavioral responses. Sensory processing differences occur when this process is disrupted, leading to either hypersensitivity (over-responsiveness) or hyposensitivity (under-responsiveness) to sensory stimuli.

    Common Symptoms of Sensory Processing Differences:

    • Hypersensitivity: Individuals may be overly sensitive to sensory input, such as bright lights, loud noises, certain textures, or specific tastes and smells.
    • Hyposensitivity: Individuals may seek out additional sensory input, such as rough textures, spicy foods, or strong smells, to satisfy their sensory needs.

    These differences can affect eating behaviors, food preferences, and overall nutrition.

    The Connection Between Nutrition and Sensory Processing

    Nutrition can influence sensory processing in various ways. Certain nutrients are essential for brain function and development, which can impact sensory processing. Additionally, some dietary interventions can help manage symptoms and improve quality of life.

    Key Nutrients for Sensory Processing:

    • Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts, omega-3 fatty acids support brain health and cognitive function, which can help with sensory processing.
    • Magnesium: Present in leafy greens, nuts, and seeds, magnesium plays a role in nerve function and can help reduce anxiety and hyperactivity.
    • Zinc: Found in meat, shellfish, and legumes, zinc is crucial for brain development and immune function.
    • Probiotics: Present in yogurt, kefir, and fermented foods, probiotics support gut health, which is linked to brain function and behavior.
    • Iron: Found in red meat, beans, and fortified cereals, iron is essential for brain development and cognitive function.

    Nutritional Interventions for Sensory Processing Differences

    1. Elimination Diets:

    • Some individuals with sensory processing differences may have food sensitivities or allergies that exacerbate symptoms. An elimination diet can help identify and remove trigger foods, potentially improving sensory processing.

    2. Texture and Taste Modifications:

    • Sensory processing differences can lead to strong preferences or aversions to certain food textures and tastes. Offering a variety of food textures and slowly introducing new textures can help expand food acceptance.
    • Pureeing vegetables or blending fruits into smoothies can help make nutrient-dense foods more palatable.

    3. Scheduled Meals and Snacks:

    • Consistent meal and snack times can help regulate hunger and satiety cues, which is especially important for individuals with sensory processing differences who may struggle with irregular eating patterns.

    4. Sensory-Friendly Eating Environment:

    • Creating a calm and structured eating environment can reduce sensory overload.
    • Allowing for sensory breaks and using tools like noise-canceling headphones or weighted blankets can help create a more comfortable eating experience.

    5. Incorporating Nutrient-Rich Foods:

    • Focus on including nutrient-dense foods that support brain health and overall well-being. Foods rich in omega-3 fatty acids, magnesium, zinc, probiotics, and iron should be incorporated into the diet.
    • Offering a balanced diet with a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats can help ensure nutritional needs are met.

    6. Professional Guidance:

    • Working with a registered dietitian at More Spoons Nutrition, who specializes in sensory processing differences, can provide personalized dietary recommendations and support.
    • Occupational therapists can also offer strategies for improving sensory integration and food acceptance.

    Sensory processing differences can significantly impact eating behaviors and nutritional status. By understanding these differences and implementing targeted nutritional interventions, parents and caregivers can help improve the dietary habits and overall well-being of individuals with sensory processing challenges. Fostering a supportive eating environment and focusing on nutrient-rich foods can make a positive difference in managing sensory processing differences.

  • Registered Dietitian or Nutritionist: What is the Difference?

    Registered Dietitian or Nutritionist: What is the Difference?

    Understanding the Role of a Nutritionist

    When it comes to nutrition and dietary advice, you might come across two common titles: Registered Dietitian (RD) and Nutritionist. While these terms are often used interchangeably, they represent distinct qualifications, roles, and scopes of practice. Understanding the differences can help you make informed decisions about your health and who to seek for dietary guidance.

    Registered Dietitian (RD) or Registered Dietitian Nutritionist (RDN)

    A Registered Dietitian (RD) or Registered Dietitian Nutritionist (RDN) is a healthcare professional who has met stringent educational and professional requirements. Here’s what sets RDs apart:

    1. **Education and Training:**

    • RDs must earn at least a bachelor’s degree in nutrition, dietetics, or a related field from an accredited university.
    • They are required to complete a supervised practice program, often referred to as a dietetic internship, which includes at least 1,200 hours of hands-on training in clinical, community, and food service settings.

    2. **Certification and Licensing:**

    •  After completing their education and internship, RDs must pass a national examination administered by the Commission on Dietetic Registration (CDR).
    • Many states in the U.S. also require RDs to obtain licensure or certification to practice, ensuring they meet state-specific standards.

    3. **Scope of Practice:**

    • RDs are qualified to provide medical nutrition therapy, which involves creating and managing nutritional plans for individuals with specific health conditions such as diabetes, heart disease, and gastrointestinal disorders.
    • They work in a variety of settings, including hospitals, clinics, private practice, public health organizations, and research institutions.

    4. **Continuing Education:**

    • RDs must engage in ongoing professional education to maintain their credentials and stay current with the latest nutrition science and practices.

    Nutritionist

    The term “Nutritionist” is less regulated and can have varying meanings depending on the context and location. Here are some key points about nutritionists:

    1. **Education and Training:**

    • The educational background of nutritionists can vary widely. Some may have formal education in nutrition or related fields, while others may have obtained their knowledge through self-study or short-term courses.
    • There are no standardized educational or training requirements for someone to call themselves a nutritionist, leading to a wide range of qualifications.

    2. **Certification and Licensing:**

    •  Unlike RDs, nutritionists are not required to pass a standardized national exam or complete a dietetic internship.
    • Some states have specific regulations and certifications for nutritionists, while others do not regulate the title at all. As a result, the credibility and expertise of nutritionists can vary significantly.

    3. **Scope of Practice:**

    •  Nutritionists can provide general nutrition advice and create wellness programs, often focusing on weight management, sports nutrition, and overall healthy eating.
    • They may work in settings such as wellness centers, gyms, and private practice.

    4. **Titles and Certifications:**

    • Some nutritionists may pursue additional certifications from professional organizations, such as Certified Nutrition Specialist (CNS) or Board Certified in Holistic Nutrition (BCHN), which require specific education and experience.

    Choosing the Right Professional

    When deciding between a registered dietitian and a nutritionist, consider your specific needs and the qualifications of the professional:

    • **Medical Conditions:** If you have a medical condition that requires specialized dietary management, a registered dietitian is typically the best choice due to their rigorous training and ability to provide medical nutrition therapy.
    • **General Nutrition Advice:** For general advice on healthy eating, weight management, or lifestyle changes, a nutritionist with credible qualifications and experience can be a good option.
    • **Credentials and Experience:** Always check the credentials, education, and experience of the professional you are considering. Look for those who have certifications from reputable organizations and a solid track record in the field.

    While both registered dietitians and nutritionists play important roles in promoting healthy eating and lifestyles, their qualifications, training, and scope of practice differ significantly. By understanding these differences, you can make informed decisions about which professional is best suited to meet your nutritional needs and health goals. Always ensure you choose a qualified expert who can provide safe, effective, and evidence-based dietary guidance.

    At More Spoons Nutrition we are registered dietitian nutritionists with many years of experience managing complex health conditions. We are experts in our field and credentialed by the the Commission on Dietetic Registration, licensed in New Mexico, and possess additional training and experience in functional nutrition and medicine.

  • Nutrition Tips for Managing Postural Orthostatic Tachycardia Syndrome (POTS)

    Nutrition Tips for Managing Postural Orthostatic Tachycardia Syndrome (POTS)

    Nutrition Tips for Managing POTS Effectively

    Postural Orthostatic Tachycardia Syndrome (POTS) is a condition characterized by an abnormal increase in heart rate when transitioning from lying down to standing up. This can lead to dizziness, lightheadedness, and fainting. While managing POTS often involves a multifaceted approach, including medications and lifestyle changes, nutrition plays a crucial role in alleviating symptoms and improving overall quality of life. Here are some nutritional strategies for patients with POTS.

    1. **Stay Hydrated**

    One of the most important aspects of managing POTS is staying well-hydrated. Dehydration can exacerbate symptoms, so it’s crucial to drink plenty of fluids throughout the day. Aim for at least 2-3 liters of water daily, but this amount may need to be adjusted based on individual needs and medical advice.

    2. **Increase Salt Intake**

    For many POTS patients, increasing salt intake can help to boost blood volume and reduce symptoms. Sodium helps the body retain water, which can improve blood circulation and decrease dizziness. However, this should be done under the guidance of a healthcare provider to avoid excessive salt intake, which can have other health implications.

    3. **Balanced Meals**

    Eating balanced meals that include a mix of protein, healthy fats, and complex carbohydrates can help maintain steady blood sugar levels and prevent the spikes and crashes that can worsen POTS symptoms. Avoiding large meals and instead opting for smaller, more frequent meals can also be beneficial.

    4. **Focus on Electrolytes**

    In addition to sodium, other electrolytes such as potassium, magnesium, and calcium are vital for maintaining proper nerve and muscle function. Incorporate foods rich in these nutrients, such as bananas, avocados, nuts, seeds, and leafy greens, into your diet.

    5. **Limit Caffeine and Alcohol**

    Caffeine and alcohol can dehydrate the body and exacerbate POTS symptoms. Limiting or avoiding these substances can help manage symptoms more effectively. Opt for herbal teas and other non-caffeinated, non-alcoholic beverages instead.

    6. **Monitor and Manage Blood Sugar Levels**

    Fluctuations in blood sugar can trigger or worsen POTS symptoms. Eating a diet rich in whole grains, fruits, vegetables, and lean proteins can help maintain stable blood sugar levels. Avoiding refined sugars and processed foods is also key.

    7. **Consider Digestive Health**

    Many POTS patients experience digestive issues such as gastroparesis. Eating smaller, more frequent meals and choosing easily digestible foods can help manage these symptoms. High-fiber foods, probiotics, and staying hydrated can also support digestive health.

    8. **Supplement Wisely**

    While a balanced diet is the best way to obtain nutrients, some POTS patients may benefit from supplements. Commonly recommended supplements include salt tablets, electrolyte powders, and vitamins such as B12 and D. Always consult with a healthcare provider before starting any new supplements.

    9. **Listen to Your Body**

    Nutrition is not one-size-fits-all, and what works for one person with POTS may not work for another. Pay attention to how your body responds to different foods and adjust your diet accordingly. Keeping a food diary can help identify any foods that trigger or worsen symptoms.

    Managing POTS requires a comprehensive approach, and nutrition is a critical component. By staying hydrated, maintaining a balanced diet, and paying attention to individual needs, patients with POTS can significantly improve their quality of life. Always work with a healthcare provider to tailor these recommendations to your specific situation and health needs. At More Spoons Nutrition we are experts at providing a comprehensive, integrated approach to your health concerns.

  • Functional Nutrition for Constipation Relief in Children

    Functional Nutrition for Constipation Relief in Children

    Constipation is a common issue in children, characterized by infrequent, hard, and often painful bowel movements. It can cause discomfort and distress for both children and their parents. Functional nutrition offers a holistic approach to managing and alleviating constipation through dietary and lifestyle modifications. This guide explores the principles of functional nutrition and provides practical tips to help ease constipation in children.

    Understanding Functional Nutrition

    • Functional nutrition focuses on using food as medicine to address the root causes of health issues. It considers the unique needs of each individual, including their lifestyle, genetics, and environment. When it comes to constipation in children, functional nutrition emphasizes the importance of a balanced diet rich in fiber, hydration, and specific nutrients that support digestive health.

    Key Nutritional Strategies for Constipation Relief in Children

    1. Increase Fiber Intake

    • Types of Fiber: There are two types of fiber – soluble and insoluble. Soluble fiber dissolves in water to form a gel-like substance, helping to soften stools. Insoluble fiber adds bulk to the stool, aiding in its passage through the digestive tract.
    • Fiber-Rich Foods: Include a variety of fiber-rich foods in your child’s diet, such as fruits (apples, pears, berries), vegetables (carrots, broccoli, spinach), whole grains (oats, brown rice, whole wheat bread), and legumes (beans, lentils, chickpeas).

    2. Ensure Adequate Hydration

    • Water: Encourage your child to drink plenty of water throughout the day. Proper hydration helps soften the stool and promotes regular bowel movements.
    • Hydrating Foods: Incorporate hydrating foods like cucumbers, watermelon, oranges, and soups into your child’s diet.

    3. Include Probiotics and Prebiotics

    • Probiotics: These beneficial bacteria help maintain a healthy gut microbiome, which can improve digestive function. Probiotic-rich foods include yogurt, kefir, sauerkraut, and other fermented foods.
    • Prebiotics: These are non-digestible fibers that feed beneficial gut bacteria. Foods high in prebiotics include bananas, onions, garlic, asparagus, and whole grains.

    4. Incorporate Healthy Fats

    • Sources of Healthy Fats: Healthy fats help lubricate the intestines, making it easier for stools to pass. Include sources of healthy fats such as avocados, olive oil, nuts, seeds, and fatty fish (salmon, mackerel).

    5. Limit Constipating Foods

    • Refined Grains: Reduce intake of refined grains such as white bread, white rice, and sugary cereals, as they can contribute to constipation.
    • Dairy Products: Some children may be sensitive to dairy products, which can exacerbate constipation. Monitor your child’s response to dairy and adjust their diet accordingly.

    6. Encourage Regular Physical Activity

    • Movement and Digestion: Physical activity stimulates the digestive system and promotes regular bowel movements. Encourage your child to engage in daily physical activities such as walking, playing outside, or participating in sports.

    7. Establish Healthy Eating Habits

    • Regular Meals: Serve meals and snacks at regular intervals to establish a routine that supports healthy digestion.
    • Mindful Eating: Encourage your child to eat slowly and chew their food thoroughly, which can aid in digestion.

    **Functional Nutrition Recipes for Constipation Relief**

    Here are a few simple and delicious recipes that incorporate functional nutrition principles to help relieve constipation:

    1. Fiber-Rich Smoothie

    **Ingredients:**

      – 1 apple, cored and chopped

      – 1 banana

      – 1 cup spinach

      – 1 tablespoon chia seeds

      – 1 cup water or almond milk

      – 1 tablespoon honey (optional)

    **Instructions:**

      – Blend all ingredients until smooth. Serve immediately.

    2. Probiotic Yogurt Parfait

    **Ingredients:**

      – 1 cup plain Greek yogurt

      – 1/2 cup mixed berries (blueberries, strawberries, raspberries)

      – 1 tablespoon honey

      – 1 tablespoon flaxseeds

      – 1/4 cup granola (optional)

    **Instructions:**

      – Layer the yogurt, berries, and honey in a bowl or glass. Sprinkle with flaxseeds and granola. Serve chilled.

    3. Veggie-Packed Lentil Soup

    **Ingredients:**

      – 1 cup lentils, rinsed

      – 1 onion, chopped

      – 2 carrots, chopped

      – 2 celery stalks, chopped

      – 2 garlic cloves, minced

      – 1 can diced tomatoes

      – 4 cups vegetable broth

      – 1 teaspoon cumin

      – Salt and pepper to taste

      – 2 cups spinach

    **Instructions:**

      – In a large pot, sauté the onion, carrots, celery, and garlic until softened.

      – Add the lentils, diced tomatoes, vegetable broth, cumin, salt, and pepper.

      – Bring to a boil, then reduce heat and simmer for 30 minutes, or until lentils are tender.

      – Stir in the spinach and cook until wilted. Serve warm.

    When to Seek Professional Help

    While dietary and lifestyle changes can significantly improve constipation, it’s important to seek professional help if your child’s symptoms persist or worsen. Consult a pediatrician or a registered dietitian for personalized advice and to rule out any underlying medical conditions.

    Functional nutrition offers a holistic and effective approach to managing constipation in children. By incorporating fiber-rich foods, ensuring adequate hydration, including probiotics and healthy fats, and encouraging regular physical activity, you can help your child achieve better digestive health. Remember to establish healthy eating habits and seek professional guidance when necessary to ensure your child’s well-being.