We were lucky to catch up with Meg Gerber recently and have shared our conversation below.
Meg, thanks for taking the time to share your stories with us today Can you recount a time when the advice you provided to a client was really spot on? (Please note this response is for education/entertainment purposes only and shouldn’t be construed as advice for the reader)
“Just tell me the anti-bloat foods I need to eat and I’ll do whatever you say”
Words from a past client of mine who was desperate to fix her chronic bloat, abdominal pain and acid reflux.
As a general theme (as a Gut Health Dietitian) most clients come to me with the struggle of chronic bloating (amongst other digestive symptoms). And while the foods we are eating can absolutely make bloating better or worse, HOW we are eating is arguably the more important starting point.
What do I mean by the HOW? I’m referring to meal hygiene. These are practices that aid the body in getting into ‘rest and digest’ mode – being in this parasympathetic nervous system state when we eat allows us to optimally support digestion and absorption of foods and hence, my #1 tip for bloating. NOT anti-bloat foods (to start). I’m referring to practices like slowing down, sitting down, taking a few deep breaths before and chewing well every time you eat a meal – more specifically about 10-12 chews per bite to give your digestion a helping hand. The active practice of slowing and getting present at your meal times activates the ‘cephalic’ or brain phase of eating. The phase actively up-regulates digestive juice output like stomach acid, enzymes and bile flow to help you break down your food. In addition, digestive bitters with meals (either directly in the mouth or within a beverage) can additionally aid this process by enhancing your digestive processes naturally.
High stress hinders digestive, calming the system supports ‘rest and digest mode’. Therefore, if you’re rushing though meals, eating standing up, multitasking while you’re eating or knowingly eating in a high state of stress, you are actively hindering the digestive process. It is quite common that bloating improves from the ‘how you eat’ awareness alone.
Hence, some of the best advice I’ve given clients as a Dietitian is to remind them that it’s not just about the food, it’s about the whole human and looking at the context of HOW you’re eating and what you can do before you just focus on food restriction alone.
Meg, love having you share your insights with us. Before we ask you more questions, maybe you can take a moment to introduce yourself to our readers who might have missed our earlier conversations?
I’m a Functional Medicine Dietitian, Yoga & Meditation Teacher and Founder of Grounded Nourishment (a private virtual nutrition practice). I’m also the cofounder of JÜJ Digestive Bitters (launching November 2023). I’ve spent the last 10 years working with clients as a Dietitian and specializing in supporting folks with chronic digestive conditions. This was organically born out of my own journey with Celiac and the struggles I endured as I found minimal support from traditional medicine. I’m passionate about individualized and intentional nutrition coaching and in addition, I go beyond the food to acknowledge the “elephant” in everyone’s room – STRESS. A foundational pillar for my clinical practice = ‘we are not what we eat, we are what we DIGEST and ABSORB’. And, stress can greatly hinder that process! Stress can show up in many forms beyond the typical ‘work stress’; it can include things like a toxic relationship, a lack of sleep, drinking too much alcohol, feeling lonely and misunderstood and/or not eating enough.
From years of experience seeing clients where poor digestion was often a root cause behind their symptoms of bloating, constipation, gas and abdominal pain, it felt natural to create an accessible product that would support this ‘stressed gut’ picture! I’ve curated a uniquely formulated, celiac-safe digestive bitters that optimizes digestion while also bringing more joy to the social experience of sober curiosity. JÜJ Bitters can be used in beverages or as a digestif directly on the tongue at mealtimes. JÜJ Bitters provides an elevated beverage experience that helps people contribute to their health while also feeling connected with their community.
Other than training/knowledge, what do you think is most helpful for succeeding in your field?
Taking time every single day to connect with my inner knowing. I have a committed (but not perfect) meditation practice in which I sit every day in some way, shape or form to quiet my mind, get into my body and connect with my higher knowing. For me, creating what I desire has been staying consistent to this understanding that ultimately, I create my reality and pushing myself into burnout without staying present is not the key to the ‘castle’. For me it’s about always putting my oxygen mask on first and understanding that all of the answers I need lie within. Without sounding too esoteric, I stay committed to journaling my intentions each month, meditation and/or doing breathwork daily and checking in with my body’s state of stress often. My north star isn’t making a billion dollars, it’s about prioritizing a vibrant state of health while also making the money that supports my lifestyle and sharing my voice and gifts to help others feel less alone.
I love reminding myself that there is no one else on earth exactly like me, so making sure I am supported and feel my best only helps me shine my unique light more brightly.
Are there any books, videos or other content that you feel have meaningfully impacted your thinking?
YES! So many! A few of my favorites that allow me to stay mindful and present in the experience of entrepreneurship and creating what I desire have been:
Journey To The Heart By Melody Beattie
Big Magic By Elizabeth Gilbert
A New Earth by Eckhart Tolle
Comfortable With Uncertainty by Pema Chödrön
Contact Info:
- Website: www.groundednourish and www.livewithjuj.com
- Instagram: @groundednourish and @jujbitters
- Youtube: https://youtube.com/@groundednourish?si=ZX_RRiq5Av9xvP9b
Image Credits
Maddi Cislo, Mica McCook