Inside a gut health RD’s approach to eating well

Amanda Sauceda, MS, RD, has built a career on helping people understand their gut without the overwhelm. As a gut-health nutritionist and founder of The Mindful Gut®, she believes healthy eating is about finding a rhythm that fits your life.

“I look at how much time I have to prep,” she says. “A bag of salad or pre-chopped veggies is much better than no veggies at all. And sometimes I eat foods that aren’t ‘healthy,’ and that’s okay too. Because whole foods are my focus, I don’t worry about the fun stuff.”

The mindful way to eat well

Instead of focusing on what to cut out, Sauceda encourages her clients to think about what they can add in. “Variety is the spice of life, and it’s the best thing for your gut health,” she says. “It doesn’t have to be complicated — try one new fruit or veggie each week. Those small additions help increase plant variety and fiber, both of which feed your good gut bacteria.”

When someone feels overwhelmed by the idea of changing their diet, she suggests starting small. “Don’t go cold turkey,” she says. “Just focus on one less serving of whatever ultra-processed food you eat most often. Small reductions add up. It feels less overwhelming and makes you more likely to stick with it.”

It’s a mindset that removes guilt from food choices while keeping long-term habits sustainable. “I want people to enjoy eating,” she adds. “If you love a certain food, have it. Then balance it out by adding something nourishing later.”

Her everyday essentials for feeling good from the inside out:

Amanda Sauceda’s Health Stack