In this insightful episode of Divorce Happens, host Olivia Howell is joined by registered dietitian Amanda Sauceda, who specializes in gut health and mindfulness. Together, they unpack the often-overlooked connection between the mind and the gut, particularly during high-stress life transitions like divorce. Amanda shares her mindful approach to gut health, offering practical nutrition tips and breathing exercises to ease digestion and promote calm during difficult moments. With a blend of science-backed strategies and community-based support, she highlights the power of balanced eating and mindfulness in maintaining well-being during tough times.

Amanda emphasizes that stress can disrupt not only mental clarity but also gut function, leading to irregular eating habits and digestive issues. She provides actionable steps for nourishing your body, even when life feels chaotic. From quick, nutrient-dense food options to the importance of community meals, Amanda encourages listeners to ask for help and find support through food and connection. Her simple yet powerful advice includes prioritizing protein, fiber, and fats, along with mindful breathing exercises before meals to aid digestion.

Closing with words of encouragement, Amanda reminds listeners that community support is not only beneficial but necessary during divorce. She shares practical ways to bring mindfulness into daily eating habits, making it easier to nourish both the mind and body. Whether you're eating alone or with friends, finding peace in the moment and embracing support can make all the difference in your journey.

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Gut Health & Mindfulness During Divorce: Interview with Registered Dietitian Amanda Sauceda

Olivia Howell: Welcome back to Divorce Happens, the podcast where we support you before, during, and after divorce with education, inspiration, and a little bit of laughter. As we all know, divorce happens, and then you start fresh. I'm so excited to introduce you to one of our Fresh Starts experts, Amanda, who is here to talk about a topic that I don’t think gets enough attention—gut health during divorce. Amanda, can you tell us who you are and what you do?

Amanda: Hi everyone! I’m Amanda, a registered dietitian located in (not-so-sunny today) California. My specialty is gut health, and I approach it a bit differently than most. I practice what I call the "Mindful Gut," which blends science and mindfulness strategies to help people support their gut health in a way that’s balanced and nourishing.

Olivia Howell: I love that. I always send you press queries where I have no idea what the query is asking, and you come back with a dissertation. I’m like, "I don’t even know what this means, but okay!" You truly know your stuff. So, let's start with the basics. It’s no surprise that during life transitions like divorce, eating habits can really shift. What’s the connection between the mind and the gut, and what pitfalls can happen during this process?

Amanda: That’s such a great question. There’s a huge connection between the mind and the gut. I always say, how you feel mentally impacts you physically, and it often settles right in your gut. Think about when you get nervous and feel butterflies in your stomach—that's your emotions physically affecting your gut. When you’re going through something as stressful as a divorce, that stress often shows up in your digestive system. It can disrupt eating habits, and sometimes, people stop nourishing themselves properly.

Mindfulness plays a huge role in supporting gut health. It’s about being present and aware of how you’re feeling, which is incredibly important for digestion and overall well-being.

Olivia Howell: That makes so much sense. For anyone listening who’s going through a divorce and feeling a bit disconnected from eating well, what are some simple, stress-free things they can do to get back on track?

Amanda: First and foremost, make sure you’re actually eating. Stress sometimes masks hunger, and then when it does hit, we tend to reach for comfort foods, which isn’t necessarily bad but needs to be balanced. It’s really about finding that middle ground—comforting yourself with food but also getting what you need nutritionally. For example, quick, nourishing foods like soups, smoothies, pre-packaged proteins, and easy-to-digest options are perfect when you’re in survival mode.

It’s also important to approach meals with as little stress as possible. I always recommend three deep breaths before eating. It might sound simple, but it helps shift your body into a "rest and digest" mode, making it easier for your gut to process what you eat.

Olivia Howell: I love that! It’s something anyone can do, anywhere. And you mentioned pre-packaged foods—what should people look for?

Amanda: Great question! I like to make sure meals hit three major things: protein, fat, and fiber. Protein keeps you full and energized, fiber supports gut bacteria and keeps you regular, and fat helps you absorb nutrients. Trader Joe’s, for example, has great frozen options like chicken sausage, which is super easy to prep. Find what works for you—your "anchor foods." Mine is breakfast; if I don’t eat it, I don’t feel good.

Olivia Howell: That’s so true. Chicken sausage basically got me through my divorce—I ate it all the time! My kids probably never want to see it again. But I do remember not eating at all when I was stressed. What can someone do if they find themselves not eating because of the anxiety of phone calls or meetings with lawyers?

Amanda: That’s really common. In those moments, easy-to-digest foods are your best friend. Soups, smoothies, yogurts, and even string cheese with some hummus can be life-savers. When you’re in panic mode, the body is already stressed, so choosing gentle, nourishing foods helps keep things balanced.

Olivia Howell: That’s amazing advice. I also love what you said about relying on community. Sometimes just having someone there to share a meal with you, even if you’re not talking about anything serious, can make a huge difference.

Amanda: Absolutely! Community support is so underrated. If you don’t want to cook, invite a friend over and make a meal together. It brings intentionality to the moment and allows you to be present with your food and your feelings.

Olivia Howell: I love that. It’s all about rewriting the narrative and unlearning things that don’t serve us anymore. And if you’re still living with your ex and don’t want to share a meal, guess what? You don’t have to! Eat in your room, eat alone—it’s okay to prioritize your peace.

Amanda: Exactly. There are no rules for how you have to nourish yourself during this time. Find what works, breathe before meals, and take care of yourself.

Olivia Howell: Amanda, if someone is listening and wants to get in touch with you, how can they find you?

Amanda: The best way is Instagram—my handle is @guthealth.nutritionist. You can also sign up for my newsletter where I share recipes and gut health tips. I’m hoping to launch some classes soon too!

Olivia Howell: Amazing! And of course, you can also find Amanda through Fresh Starts. Amanda, thank you so much for sharing your expertise. We’re so grateful to have you as part of our community.

Amanda: Thank you so much for having me!