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Category: Patient Education

  • 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 TibĂŁes 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, Cßmpian 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-BiƄkowska A, Szmajda-Krygier D, KozƂowska 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. ZieliƄska M, Ɓuszczki E, DereƄ 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)
    • ÂŒ cup pure maple syrup (down from ⅓ cup)
    • 2 tsp vanilla extract
    • 2 Âœ cups einkorn all-purpose flour (instead of almond flour)
    • 2 scoops Sprout Living protein powder (~30g, replaces Âœ cup oat flour)
    • ÂŒ cup oat flour (instead of Âœ cup)
    • 2 tsp cinnamon
    • Âœ tsp ground ginger
    • Âœ tsp ground nutmeg
    • Âœ tsp allspice or ground cloves
    • 1 tsp baking soda
    • Âœ tsp salt
    • ⅓ cup chocolate chips (down from Âœ cup) + 2 Tbsp for topping

    Version 2: Almond + Oat + Protein Blend

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

    Instructions 

    1. Preheat the oven to 350 degrees F. Line an 8 œ x 4 œ 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 œ 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 ÂŒ of the flour in the recipe with protein powder.

    đŸ„„ 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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  • 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

  • What is Dopamine Mining?

    What is Dopamine Mining?

    Dopamine Mining in ADHD: A Food-Based Perspective

    What is Dopamine Mining?
    In ADHD, the brain often seeks quick dopamine hits. Foods high in sugar, fat, and refined carbs trigger a fast, intense reward—leading to “dopamine mining,” or over-relying on these foods to feel good.

    Why It Matters:
    This behavior can worsen mood swings, energy crashes, and executive function—making focus and consistency harder.

    Common Dopamine-Mining Foods

    • Sugary snacks (candies, pastries, soda)
    • Ultra-processed carbs (white bread, chips)
    • High-fat + high-sugar combos (ice cream, donuts)

    These hijack dopamine receptors, creating a cycle of craving and crash.

    How to Overcome It with Food

    Goals:

    • Provide steady dopamine support through whole foods
    • Satisfy sensory needs (crunchy, chewy, creamy)
    • Include protein, fiber, and healthy fats to balance blood sugar

    Smart Snack Swaps for Dopamine Balance

    Each of these hits the sweet/chewy/creamy combo while supporting brain chemistry:

    • “Fluffy Yogurt” Bowl:
      Greek yogurt (plain or vanilla), chia seeds, berries, chopped dried figs, a sprinkle of granola or cocoa nibs.
    • Protein Date Rolls:
      Medjool dates filled with nut butter and rolled in shredded coconut or crushed peanuts.
    • Frozen Banana Pops:
      Half bananas dipped in dark chocolate, rolled in nuts/seeds, and frozen.
    • Cottage Cheese + Apple Slices:
      Add cinnamon and sunflower seeds for crunch.
    • Tofu Berry Smoothie:
      Silken tofu, frozen berries, oats, and a dash of maple syrup. Optional: splash of vanilla extract.
    • Nut Butter Rice Cake Stack:
      Almond butter, banana slices, hemp seeds, and a light drizzle of honey.
    • Chickpea Cookie Dough Bites:
      Mashed chickpeas, peanut butter, oat flour, vanilla, mini dark chocolate chips.

    Tips for Long-Term Change

    • Pair carbs with protein/fat to avoid crashes.
    • Satisfy texture cravings (crunch, chew) with nuts, seeds, dried fruit, and whole grains.
    • Don’t restrict—balance is more sustainable than elimination.

    Want to work with a neurodivergent dietitian? Send me a message below. I’m in-network with insurance!

    Send Me a Secure Message

    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.

  • Lentils and CFS/ME

    Lentils and CFS/ME

    The Benefits of Lentils for People with Chronic Fatigue Syndrome

    Living with Chronic Fatigue Syndrome (CFS) presents numerous challenges, including managing persistent fatigue, nutritional deficiencies, and overall health. Nutrition plays a crucial role in supporting the body’s energy levels and immune function, and lentils are a powerful food that can offer significant benefits for individuals with CFS. This blog post explores the nutritional value of lentils and highlights how they can help manage symptoms and improve quality of life for those with CFS.

    Nutritional Profile of Lentils

    A 1/2 cup serving of cooked lentils (approximately 100 grams) provides a wealth of vitamins, minerals, and macronutrients that are particularly beneficial for people with CFS:

    1. Protein: ~9 grams. Lentils are an excellent source of plant-based protein, essential for muscle repair and maintaining energy levels, which is crucial for combating the fatigue associated with CFS.

    2. Fiber: ~8 grams. High in dietary fiber, lentils aid in digestion and help maintain stable blood sugar levels, preventing energy crashes and promoting sustained energy throughout the day.

    3. Iron: ~3.3 mg. Iron is vital for producing hemoglobin, which carries oxygen to the body’s cells. Adequate iron levels can help reduce feelings of fatigue and improve overall energy levels, which are often compromised in CFS.

    4. Folate (Vitamin B9): ~180 mcg (micrograms). Folate supports DNA synthesis and repair, which is important for cellular health and energy production. It also aids in reducing homocysteine levels, which can contribute to inflammation and fatigue.

    5. Magnesium: ~36 mg. Magnesium plays a key role in energy production and muscle function. It helps combat muscle weakness and fatigue, common symptoms in individuals with CFS.

    6. Potassium: Amount:** ~365 mg. Potassium helps maintain fluid balance and proper muscle function, which can alleviate some of the physical symptoms of CFS, such as muscle cramps and weakness.

    7. Zinc: ~1.3 mg. Zinc is important for immune function and overall health. A robust immune system can help manage the frequent infections and immune dysfunction often seen in CFS.

    8. Vitamin B6: ~0.2 mg. Vitamin B6 is involved in energy metabolism and neurotransmitter production, supporting cognitive function and mood, which can be affected in CFS.

    9. Phosphorus: ~180 mg. Phosphorus is crucial for the formation of ATP, the primary energy carrier in cells, helping to improve energy levels in individuals with CFS.

    10. Manganese: ~0.5 mg. Manganese supports energy metabolism and helps reduce inflammation, both of which are beneficial for managing CFS symptoms.

    Health Benefits of Lentils for CFS

    1. Energy Support: The combination of protein, iron, magnesium, and phosphorus in lentils helps support sustained energy levels, crucial for individuals with CFS who struggle with chronic fatigue.

    2. Digestive Health: The high fiber content in lentils promotes a healthy digestive system, which can be beneficial in managing gastrointestinal symptoms often experienced by those with CFS.

    3. Immune Function: Lentils provide essential nutrients like zinc and folate that support immune health, helping to manage the immune dysfunction commonly seen in CFS.

    4. Anti-inflammatory Properties: Nutrients such as manganese and magnesium help reduce inflammation, which can alleviate some of the chronic pain and discomfort associated with CFS.

    5. Mental and Cognitive Support: Vitamins B6 and folate support brain health and neurotransmitter function, which can help improve cognitive function and mood in individuals with CFS.

    How to Incorporate Lentils into Your Diet

    Lentils are incredibly versatile and can be used in various dishes to suit different tastes and dietary needs. Here are some ideas to help you incorporate more lentils into your diet:

    • Soups and Stews: Add lentils to soups and stews for a hearty, nutritious boost.
    • Salads: Mix cooked lentils into salads for added protein and texture.
    • Curries: Use lentils as a base for flavorful curries and dals.
    • Veggie Burgers: Blend lentils with vegetables and spices to make homemade veggie burgers.
    • Side Dishes: Serve lentils as a simple side dish, seasoned with herbs and spices.

    Lentils are a nutritional powerhouse that can significantly benefit individuals with Chronic Fatigue Syndrome. Their rich content of protein, fiber, vitamins, and minerals supports energy levels, immune function, and overall health. By incorporating lentils into your diet, you can help manage CFS symptoms and improve your quality of life. As always, it’s important to consult with a healthcare provider before making significant changes to your diet, especially if you have specific health concerns related to CFS.

    Want to work with a neurodivergent dietitian? Send me a message below.

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  • Comparison of the CDED, SCD, and Mediterranean Diet in Crohn’s Disease Management

    Comparison of the CDED, SCD, and Mediterranean Diet in Crohn’s Disease Management

    Dietary interventions are increasingly recognized as critical in managing Crohn’s disease (CD). Among the most studied diets are the Crohn’s Disease Exclusion Diet (CDED), the Specific Carbohydrate Diet (SCD), and the Mediterranean Diet (MD). Each of these diets presents distinct mechanisms and clinical implications.

    Crohn’s Disease Exclusion Diet (CDED)

    Overview:
    CDED is a structured, whole-food diet aimed at reducing exposure to dietary components that impair intestinal barrier function and promote dysbiosis. It is often paired with Partial Enteral Nutrition (PEN) in a phased approach.

    Evidence:
    A pivotal trial by Levine et al. demonstrated that CDED combined with PEN induced remission in 80% of pediatric CD patients by week 6, outperforming Exclusive Enteral Nutrition (EEN) in terms of tolerability and long-term adherence.1 Further studies have replicated these findings in adults.2

    Strengths:

    • Proven efficacy in inducing and maintaining remission
    • Higher adherence rates compared to EEN
    • Addresses both inflammation and microbiota imbalances

    Limitations:

    • Requires use of nutritional formulas
    • Structured phases may be complex for patients to follow

    Specific Carbohydrate Diet (SCD)

    Overview:
    SCD restricts complex carbohydrates, lactose, and processed foods, focusing on monosaccharides to limit bacterial fermentation and potential inflammation.

    Evidence:
    The DINE-CD trial, a randomized controlled study, found no significant difference in clinical remission rates between SCD and the Mediterranean diet in adults with mild to moderate CD.3 While some retrospective studies and anecdotal reports suggest symptom improvement, large-scale evidence remains inconsistent.4

    Strengths:

    • Emphasizes whole, unprocessed foods
    • May improve symptoms in select individuals

    Limitations:

    • Highly restrictive and difficult to sustain
    • Risk of nutritional deficiencies
    • Lack of consistent clinical efficacy

    Mediterranean Diet (MD)

    Overview:
    The Mediterranean diet emphasizes high consumption of fruits, vegetables, legumes, olive oil, whole grains, and moderate intake of fish and poultry, with minimal processed foods and red meat.

    Evidence:
    In the DINE-CD trial, the Mediterranean diet achieved similar remission rates to SCD, with higher patient satisfaction and sustainability.3 Its anti-inflammatory effects and cardiometabolic benefits are well documented across multiple populations.5

    Strengths:

    • Easier to adopt and maintain long term
    • Beneficial beyond IBD (e.g., cardiovascular health)
    • Less restrictive, nutritionally balanced

    Limitations:

    • May require customization for individual intolerances
    • Slightly less targeted than CDED for gut-specific inflammation

    Comparative Summary

    DietRemission InductionRestrictivenessLong-Term AdherenceAdditional Benefits
    CDEDHigh (especially with PEN)1,2Moderate to HighModerateGut-specific; targets dysbiosis
    SCDVariable3,4HighLowMay help symptoms; low-quality evidence
    MDModerate3,5LowHighCardiovascular and anti-inflammatory benefits

    Conclusion

    While all three diets can offer therapeutic value in Crohn’s disease, current evidence supports the CDED (with PEN) as the most effective for inducing remission, especially in children. The Mediterranean diet is highly sustainable, with broader health benefits and similar efficacy to SCD in symptom control. The SCD, although promising for some, lacks robust evidence and is challenging to maintain.

    Individualization of dietary therapy, in collaboration with a gastroenterologist and registered dietitian, remains crucial.

    References

    1. Levine A, Wine E, Assa A, et al. Crohn’s disease exclusion diet plus partial enteral nutrition induces sustained remission in a randomized controlled trial. Gastroenterology. 2019;157(2):440-450.e8. doi:10.1053/j.gastro.2019.04.021
    2. Yanai H, Shachar E, Levine A. The Crohn’s disease exclusion diet for induction and maintenance of remission in adults with mild-to-moderate Crohn’s disease. Therap Adv Gastroenterol. 2022;15:17562848221109464. doi:10.1177/17562848221109464
    3. Lewis JD, Chen EZ, Baldassano RN, et al. A randomized trial comparing the specific carbohydrate diet to a Mediterranean diet in adults with Crohn’s disease. Gastroenterology. 2021;161(3):837-852.e9. doi:10.1053/j.gastro.2021.05.047
    4. Suskind DL, Cohen SA, Brittnacher MJ, et al. Clinical and fecal microbial changes with diet therapy in active inflammatory bowel disease. J Clin Gastroenterol. 2018;52(2):155-163. doi:10.1097/MCG.0000000000000772
    5. Casas R, Sacanella E, Estruch R. The immune protective effect of the Mediterranean diet against chronic low-grade inflammatory diseases. Endocr Metab Immune Disord Drug Targets. 2014;14(4):245-254. doi:10.2174/1871530314666141021112855
  • Low Histamine Coffee Alternatives That Actually Taste Good

    Low Histamine Coffee Alternatives That Actually Taste Good

    If you’ve recently started a low histamine diet, you might be mourning your morning cup of coffee—and I get it. Coffee isn’t just a ritual; it’s a moment of calm (or a much-needed jolt) in a busy day. Unfortunately, coffee is a common histamine trigger—not just because of the caffeine, but also due to the roasting and storage process, which can raise histamine levels.

    The good news? There are plenty of delicious, energizing, and comforting alternatives that can help fill the coffee-shaped hole in your routine—without the histamine backlash.

    ☕ Why Coffee Can Be a Problem

    While caffeine itself isn’t always the issue, coffee beans are often fermented, roasted, and stored in ways that encourage histamine buildup. For those with histamine intolerance, this can lead to symptoms like headaches, anxiety, digestive issues, and flushing—not exactly the kind of wake-up call you’re looking for.

    Herbal Teas: Cozy Without the Crash

    Many herbal teas are naturally caffeine-free and low in histamine, making them a great starting point. Some favorites include:

    • Rooibos tea – Naturally sweet and full of antioxidants, rooibos is smooth and satisfying, especially with a splash of coconut milk.
    • Chamomile tea – Known for its calming properties, chamomile can ease anxiety and support better sleep. (Heads up: if you have ragweed allergies, it might be best to skip this one.)
    • Ginger tea – Fresh ginger steeped in hot water makes a zippy, anti-inflammatory drink that also supports digestion.
    • Peppermint tea – Cooling and refreshing, peppermint is soothing for the gut and can be a great mid-morning pick-me-up.

    Latte-Style Drinks: Warm, Creamy, and Comforting

    Looking for something a little richer? Try these coffee-free “lattes”:

    • Golden turmeric latte – Made with coconut or almond milk, fresh turmeric, and ginger. Naturally anti-inflammatory and deeply comforting.
    • Carob latte – Carob is a naturally sweet, caffeine-free alternative to cocoa. Warm it with your favorite non-dairy milk for a treat that feels indulgent but won’t spike your histamine levels.
    • Cinnamon-vanilla “steamer” – Heat up some coconut milk with cinnamon and vanilla extract for a cozy, sweet beverage that satisfies cravings.

    Cold Drinks for a Refreshing Boost

    If you’re more of an iced coffee fan, don’t worry—there are cold options too!

    • Cucumber-mint water – Crisp, cooling, and super hydrating.
    • DIY electrolyte drink – Mix coconut water with a pinch of salt and a squeeze of lemon or lime (if tolerated).
    • Iced rooibos “latte” – Brew rooibos tea, chill it, and pour over ice with a splash of coconut milk. Delicious and refreshing!

    Caution: Grain-Based Coffee Substitutes

    Some popular coffee alternatives like dandelion root, chicory, and barley-based drinks (Dandy Blend, Pero) may be too risky for those with histamine intolerance, especially if they’re roasted or fermented. However, some people do tolerate them in small amounts—just go slow and listen to your body.

    The Bottom Line:
    Letting go of coffee doesn’t mean giving up the ritual or the comfort of a warm (or iced) drink in your day. With a little creativity and some histamine-friendly swaps, you can still enjoy delicious beverages that support your health and give you that cozy, grounded feeling—without the symptoms.

    Want help navigating the low histamine diet? Send us a secure message below. We offer nutrition consultations in New Mexico and Oregon, covered by insurance.

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    This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. This blog does not constitute the practice of any medical, nursing, nutrition  or other professional health care advice, diagnosis or treatment. We cannot diagnose conditions, provide second opinions or make specific treatment recommendations through this blog or website.

  • Nutrition Strategies to Manage Side Effects of GLP-1 Weight Loss Medications

    Close-up of a syringe injecting an apple, illustrating genetic modification or medical concepts.

    GLP-1 receptor agonists like semaglutide (Ozempic, Wegovy) and tripeptide (Mounjaro, Zepbound) have become popular tools for weight management. While these medications can be highly effective, they often have side effects that can impact nutrition and overall well-being. If you or a loved one use GLP-1 medications, optimizing your diet can help minimize discomfort and support long-term success.

    Common Side Effects and Nutrition Strategies to Manage Them

    1. Nausea and Vomiting

    One of the most common complaints among GLP-1 users is persistent nausea, which can make it difficult to eat enough nutrients.

    Try this:

    • Eat small, frequent meals rather than large portions to reduce stomach discomfort.
    • Prioritize bland, easy-to-digest foods such as oatmeal, mashed potatoes, bananas, or crackers.
    • Ginger and peppermint can help settle the stomach—try ginger tea, peppermint tea, or ginger chews.
    • Stay upright after eating and avoid lying down for at least 30 minutes post-meal.
    • Stay hydrated with electrolyte-rich fluids like coconut water or diluted sports drinks if vomiting occurs frequently.

    2. Constipation

    Many people on GLP-1 medications struggle with constipation due to slowed gut motility.

    Try this:

    • Increase fluid intake: You don’t need to do the gallon challenge to hydrate adequately. In fact, a gallon of water is not recommended. Most adults need about 2 liters a day or 8 cups. Ask your dietitian to calculate your individual needs. 
    • Incorporate both insoluble and soluble fiber: The ideal ratio of insoluble fiber to soluble fiber for constipation relief is 1:1. Good food sources with approximately this ratio of soluble and insoluble fiber include prunes, berries, apricots, beans, and lentils. Eat the skin of fruits and vegetables to increase your insoluble fiber intake further.  Psyllium powder-based supplements, such as Metamucil, may not contain enough insoluble fiber to relieve constipation — especially in patients on GLP-1 weight loss medications. Most adults need about 22-34 grams of fiber daily, which should be individualized and gradually increased. 
    • Try magnesium-rich foods like pumpkin seeds, spinach, and almonds, or consider a magnesium citrate supplement (check with your provider first). It’s estimated that up to 60% of the population is deficient in magnesium. Because the body has mechanisms to regulate blood levels of minerals and electrolytes, a blood test for magnesium deficiency will not necessarily reflect actual intake until a person is severely deficient. 
    • Light movement after meals, such as a short walk, can help stimulate digestion. 

    3. Diarrhea

    Some individuals experience diarrhea, especially when adjusting to the medication.

    Try this:

    • Stick to easily digestible, low-fat meals to prevent exacerbating symptoms.
    • Incorporate binding foods that contain more soluble fiber, such as bananas, apples, psyllium, green peas, and wheat bran. 
    • Probiotic-rich foods like yogurt or kefir may help restore gut balance. However, not all fermented foods have sufficient probiotics to replenish the gut microbiome. Select brands with live active cultures or indicate they are probiotic food or yogurt. An integrative dietitian can assist in selecting the right probiotic-rich foods or supplements for your situation. 
    • Limit artificial sweeteners (sorbitol, mannitol, xylitol), which can trigger diarrhea in some individuals.

    4. Loss of Appetite & Unintentional Malnutrition

    While appetite suppression can aid weight loss, it may also lead to inadequate nutrition. 

    Try this:

    • Focus on nutrient-dense foods to get the most nutrition in smaller portions (e.g., nuts, seeds, eggs, Greek yogurt, avocado).
    • Include protein at each meal to preserve muscle mass (chicken, fish, tofu, beans, cottage cheese).
    • Use high-calorie liquids if eating solid food feels difficult—nutrient-packed smoothies with protein powder, nut butters, and milk can help.
    • Set reminders to eat if you frequently forget meals due to reduced hunger.

    5. Muscle Loss

    Since GLP-1 medications can lead to rapid weight loss, there’s a risk of losing muscle mass along with fat.

    Try this:

    • Prioritize protein intake (aim for at least 20–30g per meal, depending on individual needs).
    • Incorporate resistance training to preserve muscle while losing weight.
    • Consider protein supplementation if struggling to meet protein needs through food. It is best to work with a dietitian to select a protein supplement, as they are not one size fits all and can exacerbate underlying conditions. 

    Final Thoughts

    While GLP-1 receptor agonists can be a powerful tool for weight management, they come with unique nutritional challenges. By making small, strategic dietary adjustments, you can manage side effects and ensure your body gets the nutrients it needs. Ideally, individuals should work closely with a dietitian when using weight loss medication. A registered dietitian can provide you with evidence-based, personalized recommendations. Consults with a dietitian are usually covered by insurance, especially for weight management. Call today or check out our contact page to self-schedule or reach out to us via secure messaging. 

  • Healthy and Sensory-Friendly Thanksgiving Recipes

    Healthy and Sensory-Friendly Thanksgiving Recipes

    Thanksgiving is a wonderful time for gathering, sharing gratitude, and of course, enjoying delicious food. However, for neurodivergent families, this holiday can be filled with unique sensory challenges, food aversions, and a need for predictability. Whether it’s a preference for familiar textures, sensitivities to certain flavors, or a strict need for routine, finding the right Thanksgiving recipes can be tricky. The good news is that with a little planning, you can create a sensory-friendly, nutritious, and enjoyable Thanksgiving spread for everyone.

    In this blog post, I’m sharing a selection of healthy Thanksgiving recipes that prioritize sensory needs and nutrition while keeping holiday traditions in mind. These recipes are designed to be adaptable, simple, and family-friendlyso everyone can feel comfortable and included at the table. But remember, everyone has unique sensory needs, and there is no one-size-fits-all approach.

    1. Smooth Mashed Sweet Potatoes with Coconut Milk

    Mashed potatoes are a staple on Thanksgiving tables, but for those with texture sensitivities, the standard chunky version might be off-putting. This recipe uses sweet potatoes and creamy coconut milk for a smooth, naturally sweet side dish that’s easy on the taste buds and full of nutrients.

    Ingredients:

    • 3 large sweet potatoes, peeled and cubed
    • 1/2 cup full-fat coconut milk
    • 1 tablespoon olive oil or melted ghee
    • 1/2 teaspoon salt
    • Optional: a pinch of cinnamon or nutmeg for a holiday twist

    Instructions:

    1. Boil the sweet potatoes until tender (about 15-20 minutes).
    2. Drain and transfer to a large bowl.
    3. Add the coconut milk, olive oil, and salt. Mash with a potato masher or use an immersion blender for a smoother texture.
    4. Serve warm and let everyone add their own seasoning if desired.

    Why It Works: The smooth texture and natural sweetness of this dish can appeal to picky eaters and those who prefer mild, predictable flavors.

    2. Crispy Baked Chicken Strips (Gluten-Free)

    While turkey is the traditional star of Thanksgiving, not every child is comfortable with it, especially if they have strong food aversions or a preference for familiar foods like chicken tenders. These gluten-free baked chicken strips offer a crispy, flavorful alternative that many kids already love.

    Ingredients:

    • 1 lb chicken breast, cut into strips
    • 1/2 cup almond flour (or gluten-free breadcrumbs)
    • 1/4 cup ground flaxseed
    • 1 teaspoon garlic powder
    • 1 teaspoon onion powder
    • Salt and pepper to taste
    • 1 egg, beaten

    Instructions:

    1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
    2. Mix the almond flour, ground flaxseed, garlic powder, onion powder, salt, and pepper in a shallow bowl.
    3. Dip each chicken strip in the beaten egg, then coat it with the flour mixture.
    4. Place on the baking sheet and bake for 15-20 minutes, flipping halfway through, until golden and crispy.
    5. Serve with a simple dipping sauce like honey mustard or ketchup.

    Why It Works: These chicken strips provide a familiar, crunchy texture that can help reduce anxiety around unfamiliar foods on the Thanksgiving table.

    3. Roasted Carrot “Fries”

    Vegetables can be a tough sell for many autistic children, especially if they have strong aversions to certain textures or tastes. Roasting carrots into “fries” brings out their natural sweetness and provides a crispy, finger-friendly option that can feel more like a treat.

    Ingredients:

    • 6 large carrots, peeled and cut into sticks
    • 2 tablespoons olive oil
    • 1/2 teaspoon salt
    • Optional: a sprinkle of dried parsley or rosemary

    Instructions:

    1. Preheat your oven to 425°F (220°C).
    2. Toss the carrot sticks with olive oil and salt.
    3. Arrange in a single layer on a baking sheet.
    4. Roast for 20-25 minutes, turning halfway through, until crispy on the edges.
    5. Serve warm as a side dish or snack.

    Why It Works: Roasted carrot fries are a great way to introduce vegetables in a fun, familiar format that many kids find less intimidating.

    4. “No Surprise” Apple Crisp (Refined Sugar-Free)

    Thanksgiving desserts can often be too sweet or contain unexpected ingredients that make them unappealing for some kids. This simple apple crisp is free from refined sugars and uses oats for a familiar, crunchy topping without nuts (a common sensory aversion).

    Ingredients:

    • 4 medium apples, peeled and thinly sliced
    • 1 tablespoon lemon juice
    • 2 tablespoons maple syrup or honey
    • 1 teaspoon cinnamon
    • 1 cup rolled oats
    • 1/4 cup coconut oil, melted
    • 1/4 cup coconut sugar (optional)

    Instructions:

    1. Preheat your oven to 350°F (175°C).
    2. Toss the apple slices with lemon juice, maple syrup, and cinnamon, then spread them in a baking dish.
    3. In a separate bowl, mix the oats, melted coconut oil, and coconut sugar (if using).
    4. Sprinkle the oat mixture evenly over the apples.
    5. Bake for 30-35 minutes, until the topping is golden brown and the apples are tender.

    Why It Works: This apple crisp has a predictable texture and flavor, making it more approachable for kids with sensory differences. Plus, it’s lightly sweetened, making it a healthier option.

    Tips for a Sensory-Friendly Thanksgiving:

    1. Prepare a Visual Menu: Show your child what’s being served with pictures or a simple menu. This can help reduce anxiety around new or unfamiliar foods.
    2. Serve at Least One Safe Food: Include at least one familiar, “safe” food that you know your child enjoys. This helps them feel more comfortable at the table.
    3. Encourage Exploration Without Pressure: Offer new foods without forcing them to try. Let them explore the food with their senses before taking a bite.
    4. Limit Strong Smells: Keep heavily spiced or strong-smelling foods to one side of the table to reduce sensory overload.
    5. Plan for Breaks: Allow your child to step away from the table if they become overwhelmed. This can help make the experience more enjoyable for everyone.

    Final Thoughts:

    Thanksgiving doesn’t have to be stressful or overwhelming for families. By focusing on familiar textures, simple flavors, and nutritious ingredients, you can create a meal that everyone can enjoy. Remember, it’s not just about the food on the table, but the love and connection shared around it.

    I hope these recipes bring joy and comfort to your Thanksgiving celebration. Wishing you a happy, healthy, and sensory-friendly holiday!