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

06/09/2026

Vitamin B

These water soluble vitamins greatly contribute to the breakdown of macronutrients in the body in order to make energy.

Each B vitamin plays a slightly different role in the body...

B1: Thiamin
🫘 Important for conversion from nutrients to energy and to power day-to-day cellular functions
🫛 Contributes to gut immune function
🍞 Commonly added to foods (fortified or enriched breads, cereals, pastas)

B2: Riboflavin
🥩 Help cells breakdown nutrients to energy and maintain amino acid levels in the body
🧀 Help metabolize various fats throughout the body as well as aiding the breakdown of drugs and steroids to be utilized throughout the body
🥚 There is an increased risk of deficiency for those who do not consume animal products and for those who have thiamin deficiency

B3: Niacin
🥩 Works to protect the lining of the gut and improve microbiota diversity which contributes to overall gut health
🐓 Forms fats and cholesterol essential to organ and hormone function
🐟 Creates energy from nutrients and repairs DNA to promote correct, basic functioning of the body
🥜 Has antioxidant properties which help remove toxins from the body

B5: Pantothenic Acid
🥩 Found in small amounts in almost every food since B5 is in all living cells
🥗 Studies have shown that very high levels of supplementation can lower triglyceride and cholesterol levels in those with hyperlipidemia due to its ability to break down fatty acids
🌾 Adequate levels contribute to microbiota diversity to support a happy and healthy gut

→ Cooking many foods rich in B vitamins in water, such as boiling, can leach a lot of the nutrients out. Consider alternative cooking techniques like stir frying, air frying, or utilizing the boiled water elsewhere such as in soups or chilis.
→ Since B vitamins are water soluble, excess amounts are excreted through urine.

06/07/2026

Vitamin A

🥕🥭🍈🥚🥩🐟🧀🥦🥬

This fat soluble vitamin aids the body in many protective processes:
✔️ Building immunity and fighting inflammation
✔️ Offering gut barrier protection and preventing leaky gut
✔️ Protecting vision by providing adequate moisture to the eye, enhancing color perception, and improving eyesight at night

Vitamin A promotes:
✔️ Cell growth & communication to optimize cellular differentiation and immune function
✔️ Reproductive health throughout ovulation and maintains an optimal environment for fetal development

Deficiencies can result in night blindness or other damage to the eyes. Toxicity tends to be more of a concern than deficiency since excess vitamin A is not easily excreted from the body.

Supplementing should involve caution and speaking with your dietitian or physician to avoid toxicity.

Vitamin A ~ the key to your gut integrity and immune system!

06/04/2026

5 Foods I Eat Every Week as a Gut Health Dietitian!

Berries
🍓 High in fiber to aid in digestion and heart health while stabilizing blood sugar levels
🫐 High in vitamins and antioxidants to remove free radicals
Eating a variety of berries throughout the week supports various bodily functions and long term health to prevent chronic disease and relieve inflammation. Berries are excellent sources of nutrition both fresh or frozen!

Nuts
🌰 Good source of vitamin E, B vitamins, and L-arginine
Better known for their healthy fat content, nuts also contain a good boost of protein. They have a high fiber content making them a great source of prebiotics. They greatly contribute to heart and cholesterol health.

Fermented Foods
🫙 Support beneficial bacteria in the gut, boost immunity, and improve digestion
The fermentation process creates probiotic properties in these foods. They improve many gut health functions by diversifying and feeding the good bacteria in our gut.

Legumes
🫛 High in protein and fiber
🫘 Good sources of iron, magnesium, zinc, phosphorus, and B vitamins
🥜 Positively affect insulin levels and cardiovascular health
Due to their high fiber content, they are an excellent source of prebiotics which feeds the beneficial bacteria in the gut. Legumes are a nutritious addition to any dish fresh, frozen, or canned.

Leafy Greens
🥬 A great source of polyphenols, vitamins A, C, D, and K, and fiber
Polyphenols contribute to antioxidant effects in the body leading to increased gut health. Vitamin K supports healthy bones and blood clotting. The fiber and antioxidants also contribute to heart health and digestion.

06/01/2026

🌾 June Produce Spotlight 🌾
Fresh, seasonal foods that support immunity, heart health, and digestion ↓

Strawberries
🍓 Rich in vitamin C for immune function and wound healing
🍓 High in antioxidants and fiber → improves brain function, decreases inflammation, lowers cholesterol, helps stabilize blood sugar levels

Lettuce
🥬 Supports heart health and digestion from its antioxidant and fiber content
🥬 Contains folate and vitamins A & K to support eyesight, bone, and blood health
🥬 Contributes to hydration since it is 95% water

Mint
🌱 Relieves GI discomfort→ gas, bloating, and abdominal pain, especially in instances of IBS
🌱 Relieves congestion
🌱 Reduces stress and anxiety and improves brain function

Asparagus
🌿 High fiber content for gut and heart health
🌿 Anticancer properties due to its high antioxidant content

Diversify your gut microbiome this summer with these fresh, seasonal picks!

05/27/2026

Just because a supplement is trending doesn’t mean it’s helping your body.

I see this all the time: someone adds probiotics, magnesium, adaptogens, or a “detox” — and suddenly digestion is worse, anxiety is higher, or fatigue hits harder.

More supplements ≠ more healing.

What actually matters:
• the right supplement
• the right form + dose
• the right timing
• and the right person

If supplements have ever made you feel worse instead of better, it’s a sign your body needs a more personalized approach.

You don’t need another pill.
You need a plan that works with your physiology.

Save this, share it, and if you’re ready for guidance — link in bio 🤍

05/25/2026

3 foods to help you detox this spring 🌱

Detox doesn’t come from supplements — it comes from supporting your liver, bile flow, and gut.

1. Arugula
Bitter greens stimulate bile flow, which helps your liver clear hormones and toxins more efficiently. Bonus: supports digestion and regularity.

2. Lemon
Supports liver enzymes, gentle bile production, and digestion first thing in the morning. Also provides vitamin C for antioxidant support.

3. Beets
Rich in betaine and phytonutrients that support phase 2 liver detoxification and healthy estrogen clearance — especially helpful for hormonal balance.

If you are looking for a full meal plan including the perfect meals to help you reset this spring, head to the link in my bio to grab your Spring Reset Meal Plan!

05/23/2026

If you’re dealing with estrogen-dominant symptoms and nothing seems to help, your gut may be part of the missing piece.

Estrogen isn’t just a hormone issue, it’s a digestion and elimination issue. Your gut microbiome helps metabolize and clear estrogen, and when digestion is sluggish, inflamed, or imbalanced, estrogen can be reabsorbed instead of eliminated.

This is why symptoms like bloating, PMS, heavy periods, hormonal acne, and stubborn weight gain often show up alongside gut issues.

Constipation, low fiber intake, dysbiosis, poor bile flow, and chronic inflammation all slow estrogen clearance. Supporting hormone balance often starts with improving gut health, not just adding another supplement.

Hormones don’t work in isolation. If your gut is struggling, your hormones usually are too.

05/19/2026

Many people are told their symptoms mean too much stomach acid, but for a lot of clients, the issue is actually too little.

Low stomach acid can show up as bloating, reflux, feeling overly full after meals, undigested food, nutrient deficiencies, and even chronic fatigue.

When stomach acid is low, food isn’t broken down properly, minerals aren’t absorbed well, and bacteria can overgrow further down the gut.

This is why antacids don’t always fix the problem and sometimes make digestion worse long-term.

If you’re dealing with ongoing bloating, reflux, or digestive issues that don’t make sense, it may be time to look deeper at how your body is digesting, not just what you’re eating.

Digestive symptoms are signals. The goal is to understand them, not silence them. 💚

05/16/2026

Gallbladder removal is often described as “no big deal”… but many people are never told how much it can impact digestion long-term.

Without a gallbladder, bile is no longer stored and released when you eat—it continuously drips into the gut. For some, this leads to bloating, loose stools, reflux, fat malabsorption, nutrient deficiencies, and ongoing digestive discomfort that feels confusing and frustrating.

If you’ve noticed symptoms like urgency after meals, greasy or floating stools, food sensitivities, or feeling worse after fatty foods this can all be a symptom of gallbladder removal.

With the right nutrition approach, digestion can improve. Supporting bile flow, liver function, gut health, and balanced meals makes a huge difference for many post-gallbladder clients.

You don’t have to avoid fat forever. You just need a strategy that works with your digestion.

Save this post if you’ve had your gallbladder removed or share it with someone who has 💚

05/13/2026

Spring is often called “detox season,” but your body isn’t suddenly starting to detox—it’s already doing it 24/7.

What does change in spring is your body’s natural rhythm. After winter, many people notice a desire to eat lighter, move more, and “reset.” That’s because your liver, lymphatic system, and digestion naturally shift into a more active, clearing phase.

But here’s the key:
Detox support is not about extremes, juice cleanses, or restriction.

It’s about helping your body do what it already knows how to do—more efficiently.

That means:
🥬 more bitter greens + fiber-rich plants
💧 better hydration + daily elimination
🍳 consistent protein + balanced meals
🚶‍♀️ gentle movement + circulation support
😴 deep sleep to support repair pathways

When we focus on supporting detox pathways instead of forcing detoxes, we reduce inflammation, improve energy, and help the body feel safe enough to release what it doesn’t need.

If you are looking for a supportive meal plan to guide you through a Spring Detox, head to the link in my bio to grab yours for 50% off - today is the last day!!

Dietitian Ellen

06/09/2026

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06/04/2026

06/01/2026

05/27/2026

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