Welcome to a little corner of the internet where you can finally breathe again.

I'm your host, Jacquelyn Ehmer, a registered dietitian-nutritionist with a passion for helping women to finally find the joy in food again while supporting your health (& blocking out all the diet culture noise along the way!)

In this debut episode, I'll share my journey and the purpose behind the creation of this podcast along with a brief history of how we got to this very "loud" point in our relationship with food & our bodies.

I'll leave you with my first 3 foundational habits that I share with my clients to start your journey of rebuilding that sense of safety around food & within your own body!

Together we will start to unpack that heavy backpack of food rules that you've been carrying around for decades and trade it in for a path to health that feels both sustainable and joyful!

Ready for a new path with personalized support? * Book a Discovery Call Here*

• Instagram: Follow @gentlegutnutrition for weekly nutrition tips & recipes, myth busting & a front row seat to my IG story rants about hot topics.

nutrition, diet culture, women’s health, food rules, gut health, disordered eating, sustainable eating, confidence, food noise, women over 40, midlife nutrition, dietitian

Welcome back to the Gentle Gut Guide!
Today we’re breaking down processed & ultra-processed foods in a realistic, no-BS, evidence-based way.

If you’ve ever felt pressure to avoid anything “processed” or worried that eating packaged foods makes you “unhealthy,” this episode is for you. As a dietitian, I see more and more people feeling anxious about processed foods, and it’s seriously increasing stress & taking nuance out of eating.

Here’s the truth: processed doesn’t mean bad. In fact, many processed foods support health, help you meet nutrient needs, and make eating well more accessible, affordable, and sustainable.

In this episode, we’ll explore:-What “processed food” really means (and how many supportive foods fit the definition)

-A breakdown of the NOVA food classification system (& some critiques of it)
-Common additives like emulsifiers and gums, what the evidence actually says about their safety
-How fortification has improved public health
-Why food morality and “good vs bad” labels can impact your health goals long-term
-Practical tips for using processed foods to nourish yourself and simplify meals

Whether you’re juggling a busy schedule, budgeting for groceries, or just want peace of mind about what’s on your plate, this episode will help you think critically and eat with confidence without the fear.

Connect with Jacquelyn, MS, RDN

• ⁠⁠⁠⁠⁠Follow Gentle Gut Nutrition⁠⁠⁠⁠⁠
• ⁠⁠⁠⁠⁠Apply for 1:1 Nutrition Counseling⁠⁠⁠⁠⁠
• ⁠⁠⁠⁠⁠FREE: Budget Bites Guide⁠⁠⁠⁠⁠ (months worth of free recipes to support your gut health & more!)

Fortification & Public Health

• Cashman KD, et al. Vitamin D–fortified foods improve vitamin D status and reduce deficiency: a systematic review and meta-analysis of randomized controlled trials. Nutrients. 2020. PMC7298752

• Pearce EN, et al. Iodine fortification and supplementation in the U.S. and other countries. Endocr Rev. 2013. PMC3509517

Soy Lecithin & Hormones

• Kurzer MS, Xu X. Hormonal effects of soy in premenopausal women and men. J Nutr. 2002. PubMed11880595

• Domínguez-López I, et al. Effects of dietary phytoestrogens on hormones throughout life. Nutrients. 2020. PMC7468963

• Behr M, et al. Estrogens in the daily diet: in vitro analysis indicates that soy lecithin is estrogenic. Reprod Toxicol. 2011. (lab study; not human clinical data). PubMed21801783

Xanthan & Guar Gum

• Ostrowski MP, et al. Mechanistic insights into consumption of the food additive xanthan gum. Nat Microbiol. 2022. PubMed35365790

• Schnizlein MK, et al. Dietary xanthan gum alters antibiotic efficacy against Clostridioides difficile. mSphere. 2020. PMC6952194

• Daly J, et al. The effect of feeding xanthan gum on colonic function in man. Gut. 1993. PMID: 8329363

Food Additives & Microbiome

• Naimi S, et al. Direct impact of commonly used dietary emulsifiers on human gut microbiota. Microbiome. 2021.

Welcome back to the Gentle Gut Guide! This episode is your go-to toolkit for managing GI symptoms through the unique challenges of summer.

From beach days and travel plans to spontaneous BBQs and hydration hurdles, the summer season can stir up anxiety for anyone navigating digestive issues like IBS or SIBO.

Regardless, you deserve to enjoy YOUR summer too (which is why I'm here to help!)

In this episode, I’ll walk you through:

• Why summer can feel extra stressful on the gut (and how to work with your body to support it)

• Body image reminders and affirmations 🤍

• Simple, evidence-informed tips for supporting digestion in warm weather (including hydration strategies, fiber-rich foods, gentle movement, and evidence-based supplement options!)

• How to feel more confident and calm no matter what symptoms show up

You deserve a summer filled with fun memories (and great snacks) and this episode is here to help.

Resources mentioned

My favorite summer affirmations:

• "My body exists and that is enough"
• "I respect my body's current state"
• "My body is just one aspect of who I am"
• "I appreciate my body for all it does for me"
• "I don't need to have a flat stomach to live a full life"

Sweet Potato Snacks (SnakYard brand at Costco or link to ⁠another option here⁠)

FODZYME Discount Code: use "⁠GENTLEGUTNUTRITION⁠" for 15% off your first order!

Recipes to check out on Instagram

• ⁠Yogurt Drinks⁠
• ⁠Oatmeal Energy Bites⁠

Connect with Jacquelyn, MS, RDN

• ⁠⁠⁠⁠Follow Gentle Gut Nutrition⁠⁠⁠⁠
• ⁠⁠⁠⁠Apply for 1:1 Nutrition Counseling⁠⁠⁠⁠
• ⁠⁠⁠⁠FREE: Budget Bites Guide⁠⁠⁠⁠ (months worth of free recipes to support your gut health & more!)

This week on the Gentle Gut Guide Podcast, myself and Chelsea Shafer RD sit down for some real talk around the potential dangers of WIEIAD (what I eat in a day) videos & diet culture trends online.

Grab your coffee, get ready for a couple laughs along the way, and let's get real on the dangers of diet culture & its potential long-term impacts on your gut health.

In this episode we'll discuss:

• How WIEIAD videos and 'clean eating' trends fuel food fear
• The connection between undereating & digestive issues (very important to discuss!)
• How to navigate nutrition messages/trends online
• Tips for thinking critically about the newest diet trends

Where to connect with Chelsea, MS, RD:

• ⁠⁠Follow Chelsea Shafer RD (@theflexiblerd)
• ⁠⁠Connect with Chelsea

Connect with Jacquelyn, MS, RDN

• ⁠⁠Follow Gentle Gut Nutrition⁠⁠
• ⁠⁠Apply for 1:1 Nutrition Counseling⁠⁠
• ⁠⁠FREE: Budget Bites Guide⁠⁠ (months worth of free recipes to support your gut health & more!)

Gut health is often tied to expensive products, fancy supplements, and special foods that can make it feel like it’s just out of reach, especially when grocery prices keep rising.

This week on the Gentle Gut Guide Podcast, myself and Dr. Emily RD sit down and talk the real facts about gut health-what is actually the most important to support your gut microbes-and how you can confidently shop with your budget in mind!

In this episode we'll discuss:

• Common myths around gut health (and its expenses!)
• Budget-Friendly Gut Health Staples
• Practical Shopping Tips
• And some fun facts about key micronutrients for digestive health!

Where to connect with Dr. Emily RD:

• ⁠Follow Dr. Emily⁠
• ⁠Connect with Emily⁠

Connect with Jacquelyn, MS, RDN

• ⁠Follow Gentle Gut Nutrition⁠
• ⁠Apply for 1:1 Nutrition Counseling⁠
• ⁠FREE: Budget Bites Guide⁠ (months worth of free recipes to support your gut health & more!)

Welcome back to the Gentle Gut Guide! This year, we're diving into the most buzzworthy gut health trends to avoid in 2025.

We’ve all seen gut health fads flooding our feeds, promising miracles and quick fixes, but are they really what your gut needs?

In this episode, I’ll break down some of the most popular trends, unpack the science behind them, and share what the evidence says about their impact on your digestive health!

Join me for an honest conversation about making informed choices for your gut health journey, and learn actionable first steps to truly support your gut in 2025.

Resources/Topics Mentioned:

Connect with Jacquelyn

Have you ever scrolled through social media and felt bombarded with warnings that everything you're eating and using is toxic? In this episode of The Gentle Gut Guide Podcast, I’m diving into the truth behind the term “toxin” and separating the facts from the fear-mongering.

What You’ll Learn in This Episode

Links to sources discussed:

Connect with Jacquelyn

On this week's guest episode join myself & special guest Beth Rosen, RD for a discussion on the topic of social media and how it shapes our gut health beliefs.

Beth is a registered dietitian who practices a non-diet approach to wellness and a Health At Every Size® philosophy. She works to help individuals who’ve struggled with chronic dieting, disordered eating, IBS, SIBO and other digestive disorders to overcome their food and nutrition challenges.

(00:55) Introducing Beth

(04:54) The Rise of Gut Health Trends Online

(12:40) The Importance of Evidence-Based Nutrition

(14:51) TW: The Dangers of Elimination Diets

(18:45) The Biggest Misconception about Health

(22:13) Diversifying Your Social Media Feed

(25:59) Bloating vs Distension

(31:38) Intersection between Gut Health & Disordered Eating

(38:52) Red Flags to Watch for Online

Where to connect with Beth:

Keep up with me on social media & tune in each month for a new episode of the Gentle Gut Guide Podcast!

This week on the Gentle Gut Guide Podcast, we’re diving into one of the most fascinating topics in gut health: the gut-brain connection.

In this episode, we break down the science behind the gut-brain axis, explain how the vagus nerve acts as the main communication highway between the gut and brain, and explore how stress can impact digestion and overall gut health. Here's what you'll learn:

Links to studies/sources discussed:

Connect with Jacquelyn

On this week's guest episode, join myself and special guest Andy De Santis, RD for a discussion on the connection between liver and gut health!

Andy is a kick-butt dietitian and 11x published author focused on helping individuals fight back against fatty liver disease (and many other conditions) through the power of nutrition!

In this episode you'll learn:

Where to connect with Andy: