11.3K followers

Follow

Follow

Follow

1/7

286 saved

295

16

GUT HEALTH Registered Dietitian’s Beginners Guide

GUT HEALTH: RegisteredDietitian’s Beginners Guide: everything you need to know to start your gut health journey

Hi Lemon8 family! 🍋

🍏Today I’m sharing an important topic that impacts our daily health and lifestyle.

🍎 Gut health is an important topic and more research is being done to better understand this incredible link between our guts and overall health

🧄 I have tried my best to summarize everything you need to know from evidence-based sources as always

🥬 As a registered dietitian, I’m committed to helping you take charge of your own health by giving you accurate nutrition education information that aligns with my code of ethics

🍌 I want you to try your best to heal your gut throughout your eating and lifestyle habits versus trying to take “a magic pill “ that might be a total waste of your money

🍊 I have enjoyed learning the process of fermentation and making my own gut-healthy probiotics foods at home

💚 I want you to know that healing your guts doesn’t necessarily mean buying expensive products and you can do it by embracing our ancestor's food habits and being mindful of your overall health choices

🌙 I hope this post helps you navigate this journey and please let me know if you have any questions or if there’s anything you want me to elaborate on in a separate post

kindly,

Maya 🥰

#lemon8fitness #lemon8wellness #lemon8partner #guthealth #guthealthtips #guthealing #guthealthjourney #healthylifestyle2024 #healthylifestyle #wellnesslifestyle

2024/3/4 Edited to

Gut health plays a crucial role in your overall well-being, as the gut microbiome significantly impacts various bodily functions, including metabolism and immune response. Research indicates that a diverse gut microbiome can enhance nutrient absorption and support mental health. Ensuring proper gut function involves recognizing signs of an unhealthy gut, which may include digestive issues, sleep disturbances, and skin problems. To enhance gut health, consider incorporating a diet rich in prebiotics and probiotics. Prebiotic foods, such as bananas, garlic, and artichokes, nourish beneficial gut bacteria, while probiotic-rich foods, like yogurt and kimchi, introduce live beneficial microorganisms. Additionally, managing stress through practices like yoga or meditation is beneficial. Remember, fostering a healthy gut does not require expensive supplements; focusing on whole foods and good habits can have profound effects on your health. Whether you're fermenting your own foods or exploring sustainable dietary changes, small steps can lead to significant improvements in your gut health over time.

16 comments

ChereeceSellsAZ

❤️

See more comments

Related posts

A woman takes a mirror selfie surrounded by various food items like Halo Top ice cream, Banza pasta, Popchips, Smartfood popcorn, and fresh produce, with the text 'Calorie Deficit GROCERY LIST' prominently displayed.

A section titled 'Fresh Produce: The Foundation of Any Weight Loss Plan' lists various fresh fruits like apples, avocados, bananas, berries, and citrus fruits, accompanied by images of strawberries, mixed berries, and citrus.

A section titled 'Fresh Vegetables' lists various vegetables including asparagus, broccoli, carrots, cabbage, bell peppers, tomatoes, and bok choy, with corresponding images of these vegetables.

Dietitian-Approved Weight Loss Grocery List! 🛒🥗🍗🍝🍿

Whether you're just starting out or looking to fine-tune your nutrition, the foundation of your weight loss plan begins in the grocery store. While the fresh produce section is crucial, don’t overlook the middle aisles—there are plenty of nutrient-rich options like whole grains and legumes wait

4249 likes

A woman holding a dumbbell, taking a mirror selfie, with overlay text "Exercises - Routine - Nutrition - Mindset HOW TO SLIM YOUR ENTIRE BODY In a healthy, effective and Easy Ways."

A 4-week home HIIT plan detailing daily workouts including lower body, upper body, cardio, core, yoga, stretching, and active recovery for each day of the week.

A comprehensive list of food items categorized into Veggies, Dry & Canned Foods, Dairy & Dairy Substitutes, Meat & Meat Substitutes, Fruit, Condiments & Seasonings, and Snacks for macro-friendly meals.

How to Reduce Fat and Slim your Entire Body

The Best Exercises to help you Lose weight: Cardiovascular exercises: Cardio exercises elevate your heart rate, increasing calorie burn and improving cardiovascular health. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week,

1773 likes

A title slide for a 'Dietitian's Mediterranean Diet Ultimate Fiber Guide' featuring a hand holding a halved avocado, with the text '@MAYAZBITES' and 'Lemon8 @mayazbites'.

A slide defining fiber as an indigestible carbohydrate from plants, with a bowl of soup and lemon slices on a dark marble background, and the text '@MAYAZBITES'.

A slide detailing different types of fiber (Dietary, Added, Soluble, Insoluble) with various fruits and vegetables like strawberries, avocado, and endive on a dark marble background.

Dietitian’s Ultimate Fiber Guide for Gut Health

Hi Lemon8 🍋! Today I’m sharing this in depth guide about fiber 💕 This is for my gut health girlies and anyone who wants to follow a Mediterranean diet eating pattern!💕 🖤This ultimate fiber guide will go over: - What exactly is fiber? - What are the different types of fiber? - Why Fiber Mat

62 likes

A plate featuring chicken skewers, a fresh salad with cucumbers, tomatoes, red onions, and feta cheese, alongside a portion of hummus, illustrating the Mediterranean Diet Beginner Guide.

This slide defines the Mediterranean Diet as a lifestyle, highlighting its health benefits like reducing heart disease risk and improving brain health, and noting it's ranked #1 overall.

This slide outlines the flexible eating pattern of the Mediterranean Diet, emphasizing whole foods, healthy fats, abundant vegetables, lean proteins, whole grains, and minimal red meat/sweets.

Mediterranean Diet Beginner Guide

Mediterranean Diet Beginner Guide 🌿 Curious about the Mediterranean Diet and how to make it part of your lifestyle? This post is for you. First Let’s clear something up — it’s not just about hummus and olive oil. The Mediterranean Diet is an evidence-based eating pattern ranked the # 1 he

735 likes

A vibrant image of fresh vegetables like sliced cucumbers and cherry tomatoes in a wooden bowl, with text overlay "Foods To Eat ENDOMETRIOSIS From a Registered Dietitian," introducing dietary recommendations for managing endometriosis.

An illustration showcasing fiber-rich foods such as cabbage, carrots, peas, and wheat, with text "Fiber-Rich Foods" and "Support digestion & helps manage bowel irregularities," highlighting their benefits for endometriosis.

An illustration of omega-3 fatty acid sources including salmon, walnuts, sardines, tuna, and flaxseeds, with text "Omega-3 Fatty Acids" and "Can help reduce inflammation associated with endometriosis," for managing symptoms.

Dietitian Recommended Foods: Endometriosis

Endometriosis is a common medical condition that affects the tissue lining the uterus, known as the endometrium. This tissue can grow outside the uterus, causing pain, discomfort, and other health challenges. Symptoms of Endometriosis: Painful Periods: Intense menstrual cramps that may worsen ove

397 likes

A dark plate holds an open-face pita with a fried egg, avocado, arugula, and feta cheese, topped with black sesame seeds. Text reads '8 Dietitian Approved Mediterranean Diet Egg Recipes' by @MAYAZBITES.

An open-face breakfast pita on a dark plate, featuring a fried egg, sliced avocado, arugula, and feta cheese, garnished with black sesame seeds. The recipe lists ingredients like whole wheat pita, egg, avocado, feta, arugula, and seasonings.

A white plate features quinoa and brown rice mix with chickpeas, sliced tomatoes, red onion, and two fried eggs. The recipe lists ingredients including quinoa, chickpeas, tomato, red onion, olive oil, sumac, and optional tahini.

Dietitian Approved Mediterranean Diet Egg Recipes

8 Dietitian Approved Mediterranean Diet Egg Recipes 🥚 🖤Why are eggs a great choice in the Mediterranean Diet? 💚Eggs are a common ingredient found in numerous kitchens and for a good reason. Their versatility makes them suitable for any mealtime, as they are both tasty and readily availabl

85 likes

Let’s talk about Gut Health✨

Gut health plays a crucial role in balancing hormones, supporting weight loss, and stabilizing mood. A healthy gut helps regulate estrogen, cortisol, and insulin—three major hormones tied to metabolism, stress, and fat storage. One easy and nourishing way to support your gut is with yogurt bowls to

234 likes

A close-up of avocado toast topped with a fried egg, crumbled feta cheese, and red pepper flakes, representing high protein and high fiber breakfast ideas from a dietitian.

Avocado toast with fried egg, feta, and red pepper flakes, accompanied by a strawberry banana flavored yogurt drink. The toast includes whole wheat bread, lemon juice, and olive oil.

A breakfast combination featuring cinnamon frosted shredded wheat cereal, organic unsweetened soy milk, and a chocolate protein shake, all highlighted for being high in fiber and protein.

Dietitian’s Breakfast Ideas

Need some breakfast inspiration? I know I do! I like breakfast food, but I can’t eat the same thing every day. I also like to utilize some prepared foods since I don’t always have a lot of time to prep. Here are a few ideas for high protein and high fiber breakfast ideas! #healthybreakfast #

680 likes

A plated Mediterranean diet meal featuring baked salmon topped with nigella seeds, quinoa, roasted Brussels sprouts, and lemon wedges, with text overlay indicating it's a healthy recipe perfect for meal prep.

A kitchen scene displaying ingredients for the Mediterranean diet salmon recipe, including Brussels sprouts in a pan, salmon in a baking dish, and a detailed list of ingredients and salmon spice rub.

A four-panel collage illustrating the cooking and plating steps: cooking Brussels sprouts, cooked quinoa with mushrooms, plating quinoa and Brussels sprouts, adding salmon, and garnishing the dish.

Mediterranean Diet Meal Prep Salmon Quinoa Recipe

Mediterranean Diet Salmon with Quinoa and Brussels Sprouts Recipe By Registered Dietitian Nutritionist Maya Oueichek, MBA, RDN Looking for a delicious and nutritious Mediterranean Diet meal that's perfect for beginners? Look no further than this salmon and Brussels sprouts recipe! Ingredi

176 likes

Learning About Gut Health as a Dietitian 🦠👩‍⚕️

As a dietitian, I’ve learned about the gut microbiome for years — but reading this book has been such a good reminder of how foundational the basics really are. Our gut is home to billions of bacteria — both helpful and harmful. The goal isn’t perfection… it’s balance. And when that balance gets

3 likes

Dietitian’s 5 Simple Actions to Reduce Food Waste

Dietitian's 5 Simple Actions to Reduce Food Waste By Registered Dietitian Maya 🍋 🌍Reducing food waste is a crucial step towards a more sustainable lifestyle. Not only does it help save money, but it also has a positive impact on the environment. 🍋In today’s Lemon8 post, we'll explo

80 likes

Foods To Avoid For Fertility from a Dietitian

One of my best-performing posts was my 'Foods to Eat for Fertility,' and over 500 of you saved it, which made me so happy! I received a request to create a list of foods to limit or avoid, so, per your request, I've made this list. I am all for a balanced approach, and I believe that

757 likes

Fiber is queen 👑 and this chia jam can help you get more of it! The wellness world has gone crazy over protein over the past several years -- and don't get me wrong, protein is great. But I find people prioritize protein at the expense of fiber. Fiber is well-researched to have INCREDIBLE hea

7 likes

A vibrant display of fresh berries, including strawberries, blueberries, raspberries, and blackberries, in market baskets. Overlaid text reads "SHOP LOCAL EAT SEASONAL MAY SEASONAL PRODUCE GUIDE" and "It's Farmers Market Season!".

A list titled "The Greens" featuring images and names of May seasonal produce: Kale, Asparagus, Artichokes, Spinach, and Peas, as part of a Mediterranean Diet guide.

A list titled "The Greens" featuring images and names of May seasonal produce: Lettuce, Bok Choy, Leeks, Cucumbers, and Arugula, as part of a Mediterranean Diet guide.

Mediterranean Diet May Seasonal Produce Guide

Shop Local, Eat Seasonal: Dietitian's Mediterranean Diet May Produce Guide By Registered Dietitian: 🧺 It’s officially Farmer’s Market Season! 🥒 This Mediterranean Diet May Seasonal Produce Guide Celebrates All of the vibrant varieties of fruits and vegetables 🥑 👩🏽‍🍳For me, Nothing feel

59 likes

Work With a Registered Dietitian Nutritionist

Eating the rainbow isn’t just pretty on your plate 🌈🍓🥬 Different colors provide different nutrients that support your overall health, energy, and wellness. As a Registered Dietitian Nutritionist, I’m passionate about helping you build balanced habits that feel realistic and sustainable 🤍 ✨ Ch

1 like

A woman in a black cap and tan shirt holds up a small glass with a red drink, sitting at an outdoor wooden table. Text overlay reads "MY TOP 3 Podcast Recs - Health + Wellness," introducing a registered dietitian's favorite podcasts.

A hand holds a glass of iced green drink with a straw outdoors. Text overlay identifies the podcast "FIND FOOD FREEDOM" and describes it as "very informative. Love the way Sam describes things! Easy to listen to."

A hand holds a glass with a purple drink, mint, and ice, with an outdoor distillery in the background. Text overlay identifies the podcast "SEEMS LIKE DIET CULTURE" and notes it "Breaks things down scientifically. Non-judgemental."

A registered dietitian’s fav podcasts 🎧🍋

have you listened to any of these?! These are all hosted by wonderful, qualified health professionals/providers. I truly love listening to all three because they are all about debunking and helping you through diet culture. Other favs are: 💛What The Actual Fork Podcast 💛Food Psych Podcast

15 likes

See if your health insurance plan covers this

I am in network with Cigna, Aetna, United Healthcare, Anthem Blue Cross Blue Shield and Medicare The majority of my clients don’t pay ANYTHING out of pocket to work with me Arizona, California, Colorado, Michigan, New Jersey, Virginia, Connecticut, New York, Illinois, Texas, Florida, Pennsy

1 like

Are you someone who’s frustrated about your blood sugars? 😡😓

If so, keep reading because this post could change everything for you. As a Registered Dietitian I’m best-known for helping people with type 2 diabetes reverse type 2 diabetes and get off diabetic medications in 3-6 months …without starving yourself or cutting carbs and… …even if you feel

6 likes

FREE Gut Health Guide. See link in bio 🔗

Get your freebie!! Better Gut Health 😊 . . . . . . #ibsdiet #ibsawareness #ibsfriendly #ibslife #ibsdietitian #guthealthmatters #guthealing #guthealthcoach #guthealthpractitioner #guthealthprogram #guthealthprotocol #howtohealyourgut #leakygut #guthealth

1 like

Building blocks of health & nutrition

Does this make sense? #diet #weightloss #fatloss #Fitness #health

34 likes

A dietitian is more concerned about what?!

Why I’m more concerned about these things: 🍋WHAT you eat doesn’t matter if you’re feeling crappy about it! Did you know that stress surrounding meals can impact digestion and absorption? Stressing over what you’re eating is impacting your health. 🍋 there can be health at every size (heyyyy H

75 likes

A title slide featuring 'Budget Friendly Foods for PCOS from a PCOS Dietitian' with an illustration of a pink piggy bank overflowing with money, indicating cost-effective options.

A white background displays a pile of fresh green kale, labeled 'Bagged Kale'. Text highlights its benefits for lowering insulin resistance and fighting inflammation due to fiber and vitamins A, C, and K.

An open can of tuna is shown on a white background, labeled 'Canned Tuna'. The text describes it as a great source of protein for blood sugar balance and anti-inflammatory omega-3 fatty acids.

Budget Friendly Grocery List for PCOS

If you're like me, we're all trying to find ways to lower our grocery bills 💸 If the thought of eating healthy seems out of reach, you may need some new budget-friendly go-to's on your PCOS grocery list! I grabbed all of the prices from my local Walmart as a reference. Opt for store brand wh

213 likes

WIEIAD: Dietitian Student Edition 🍋🥒🍒🍌🥕

What I eat in a day as a full time college student and nursing home nutritionist! ♥️ #wieiadrealistic #wieiadweightloss #registereddietitan #collegestudent #studentliving New York

24 likes

Mediterranean Diet Tips for Health Goals Success

Dietitian’s Mediterranean Diet Tips for Health Goals Success: Hi Lemon8 🍋, Hope you’re staying well and healthy! Today, I’m sharing 6 essential tips to set you up for success on the Mediterranean diet. 🥙 These straightforward tips provide a solid foundation to guide your journey and help y

45 likes

5 THINGS BAD FOR YOUR HEALTH ✨

This is a small list, i got more 🙃 #organic #processedfood #inflammation #nutritionfacts #stress #unpopularopinions #cortisol #antidiet

222 likes

A recipe card for "SHIITAKE & TEMPEH NOODLE BOWL RECIPE" by Maya Oueichek, MBA, RDN. It displays the dish in a bowl with noodles, tempeh, mushrooms, and a side sauce. Nutritional facts, ingredients, and dressing details are listed on a black marble background.

A recipe card for "BREAKFAST QUINOA WITH CHICKPEAS & SUMAC" by Maya Oueichek, MBA, RDN. The image shows a plate with quinoa, chickpeas, sliced tomatoes, and two fried eggs. Nutritional information and ingredients for two servings are provided.

8Dietitian Approved Plant Protein Meal Prep Recipe

8 Dietitian-Approved Mediterranean Diet Plant Proteins Recipes: 💚It's Monday, and I'm excited to share a tradition close to my heart that originated back in college: Meatless Monday. 🌳As a registered dietitian, I understand the power of this simple yet effective practice in enhancing

547 likes

My Fav Gut Healthy Salad (with Dietitian Twists) 😊

Mom's Oriental Chicken Salad, but upgraded with dietitian twists to feed the gut microbiome. 🧬 I took one of my favorite salads growing up - Oriental Chicken Salad - and made a few simple swaps to turn into a gut-health powerhouse (I was also out of Dijon mustard and canned mandarin oranges,

13 likes

A human anatomical model showing internal organs, with text overlay 'Senior Internship Day in the life Of A Dietitian Intern', introducing the daily routine of a dietitian intern.

A desk in a clinic setting with text describing a dietitian intern's morning hustle, including patient rounds, discussing nutrition plans, and note-taking from dietitians and textbooks.

Shelves with medical supplies in a clinical environment, with text detailing a dietitian intern's afternoon tasks like creating meal plans, leading workshops, and engaging in patient interactions.

- Dietitian Intern Life 🥗📚✨

Hey everyone! I thought I'd share a bit about my journey as a dietitian intern and why it's such a big deal for me. So, as part of my college program to become a registered dietitian, I have to complete this internship. It's not just any internship—it's a crucial part of my educ

134 likes

Health & Nutrition Inspiration 🌱

It’s hard to constantly think of healthy meals to try, so as a Registered Dietitian I am here to help! Here are a few plant based meals I have been loving lately: 🌱tofu scramble + avocado toast: - sauté crumbled tofu and your vegetables of choice (I used peppers and mushrooms) in a pan for 5-7

5 likes

🛒 PCOS friendly Costco finds?! Yes please! Healthy eating can seem particularly expensive with the insane price of groceries nowadays. Wholesale clubs like Costco, BJ's or Sam's Club can offer great opportunities to buy healthy ingredients in bulk at a lower price per unit. I love s

158 likes

A woman with braided hair, wearing a patterned crop top and brown skirt, stands in a parking garage. Text overlay reads "NEW TO LEMON8 GET TO KNOW ME."

A woman in a red top smiles while holding a glass in a restaurant. Text overlay states she is Brianna, a dietitian and trainer who doesn't believe in restrictive dieting.

A woman in black and teal athletic wear stands on a football field. Text overlay indicates she lives in Atlanta, GA.

Get to know me — Dietitian & Trainer

🤍 I’m Brianna—personal trainer, registered dietitian, and wellness coach. 🤍 I don’t believe in restrictive dieting or extreme cuts, I focus on building sustainable habits that last. 🤍 My journey to health and fitness started with a personal transformation—losing over 70 lbs and building muscle a

8 likes

LLC Checklist for Boutique Beginners 🛍️

Starting a boutique and ready to go legit? Here’s a beginner-friendly LLC checklist to get your business off the ground with confidence! From naming your brand to getting licensed—this guide keeps it simple. Save this post and check off each step as you go. 💼✨ 💡Tag a future CEO & share with

7 likes

Dietitian Breakdown: Why you need more fiber

Did you know fiber affects our entire system including our heart health? What fiber are you eating today? #fiberforhealth #fiber #nutritiontips #dietitian #healthyeating

6 likes

Gut Healing Gummies 🌸

DIY GUT HEALING GUMMIES 🌸 If you are having gut issues, these gummies are a perfect fit with a gut healing protocol. 📝 Ingredients: -2 cups of aloe vera juice -1 cup of pomegranate juice -3 tablespoons of bovine gelatin Method: -bring the 3 cups of liquid to a boil -add the gelatin a

2 likes

7 signs that your gut health is bad 👎🏻

How to know if your gut health needs some help… 1️⃣ Frequent bloating, gas, diarrhea, constipation. 2️⃣Chronic fatigue (a.k.a. feeling tired CONSTANTLY) 3️⃣Frequent mood swings and increased anxiety and depression 4️⃣Skin conditions 5️⃣Difficulties losing weight or sudden weight changes 6

13 likes

See more