Eat + Enjoy + Restore
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When we think of food and nutrition, focusing only on nutrients, macros, or gut health is easy. But food is more than fuel—we eat for emotional reasons, and food connects us. And that’s a GOOD thing.
As a Registered Dietitian specializing in functional nutrition, I talk a lot about mindful eating and the gut-brain connection. But in this blog, I want to focus on how food plays an emotional role in our lives—and why honoring that role can actually support your overall well-being.
Every time I make brownies, I’m transported back to my childhood. I can still picture myself standing on a chair next to my mom, helping her make the batter (and asking her to lick the spoon after we were done). Those moments weren’t just about baking—they were about feeling cared for, connected, and at home.
Later in life, brownies became part of a new kind of comfort: my college roommate and I would make a batch, leave it in the pan on top of the stove after it was done baking, and slowly take bites out of it during a day with a butter knife. We had busy and opposite schedules, but at least once a day, we met each other at the stove to take a bite off the brownie pan and catch up about life. That shared ritual brought a sense of relief, grounding, and a deep sense of belonging.
Food has the power to evoke those warm, familiar feelings. That’s part of its beauty.
Whether it’s Sunday dinner with your family, holiday baking traditions, or spontaneous late-night snacks with a friend—food brings people together.
Shared meals are foundational to community and connection. And when you’re in a season of stress, grief, or loneliness, the act of making or sharing food can be healing in itself.
In my practice, I see clients who struggle with guilt around emotional eating. But when we explore the why behind their food choices, we often discover a deeper need for connection, comfort, or a moment of joy. Naming helps reframe the experience—not as something to feel ashamed of, but as something to be more mindful about.
This one often gets overlooked—emotional eating isn’t always just about memories or comfort. Sometimes, it’s a biochemical need.
Certain foods support neurotransmitters such as serotonin and dopamine, which play a crucial role in influencing mood, sleep, and the stress response. Balanced blood sugar (achieved through a diet rich in protein and fiber), adequate magnesium, B vitamins, and a healthy gut microbiome all play a crucial role in emotional regulation.
And yes, sometimes, a well-timed brownie can support your mood. (Especially if you’ve had a stressful day and need a moment of sensory satisfaction to ground you.)
The key? Mindful awareness.
No.
Emotional eating gets a bad rap, and it’s important to keep in mind – the goal isn’t to NEVER eat emotionally; it’s to notice WHY YOU’RE reaching for certain foods and to do so with intention. Here is what mindful emotional eating can look like:
Food is emotional. It connects us to our past, grounds us in relationships, and supports our mood in both physiological and soulful ways. You’re not “doing it wrong.” If you eat to feel better, you’re human. Let’s take the shame out of emotional eating and replace it with curiosity, compassion, and mindfulness.
Sometimes, a brownie isn’t just a brownie; it’s a memory, a connection, and a little moment of balance.
If you’re navigating emotional eating and food sensitivities or want to support your mood and gut health through personalized nutrition, I’d be happy to help.
📩 Or send me a DM @nourishwithintentrd
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In a world where gut health, clean ingredients, and functional foods are trending, traditional sodas are making way for a new generation of fizzy, flavorful, and health-conscious drinks – aka – prebiotic sodas. If you’re someone who craves the satisfying fizz of soda but could do without the excess sugar and artificial ingredients, you’ve probably come across names like OLIPOP, Poppi, and Halfday.
All three brands claim to support gut health and offer low-sugar alternatives to soda or sweet tea—but how do they really compare when it comes to fiber, sugar, calories, caffeine, and ingredients?
Let’s break it down.
Marketed as a “new kind of soda” that supports digestive health with the help of prebiotic fiber, plant extracts, and botanicals. OLIPOP stands out for its fiber content (9g per can) and botanical ingredients. It’s a good soda alternative for those looking to support gut health, reduce sugar intake, and enjoy nostalgic soda flavors—all without artificial sweeteners. It is important to be intuitive with your body and its reaction to high fiber amounts at once, while it may cause bloating and irritability in some individuals.
Nutrition per 12 oz can:
Key Ingredients:
Compared to similar prebiotic sodas, Poppi blends fruit-forward flavor with the benefits of apple cider vinegar (ACV), a popular natural remedy believed to support digestion and immune health. Poppi offers a refreshing soda alternative that combines real fruit flavor with gut-supporting ingredients like prebiotic fiber and ACV. With minimal sugar and no artificial sweeteners, it’s an option for those seeking a flavorful, low-calorie beverage that aligns with a balanced lifestyle.
Nutrition per 12 oz can:
Poppi Ingredients:
Brings a unique spin to the better-for-you beverage scene by offering prebiotic iced teas rather than traditional sodas. It combines tea’s natural antioxidants with prebiotic fiber for a functional and refreshing drink. Halfday offers a tea that’s rich in antioxidants, fiber, and flavor—making it a great option for those who love a little caffeine without the sugar crash. It’s especially great for iced tea fans looking to make a switch.
Nutrition per 12 oz can:
Key Ingredients:
Side-by-Side Comparison
| Brand | Fiber (g) | Sugar (g) | Calories | Caffeine (mg) | Best For… |
| OLIPOP | 9 | 2–5 | ~45 | 0–50 | Gut health + nostalgic soda flavors |
| Poppi | 2–3 | 4–5 | 20–30 | 0-50 | Light, fruity flavor + benefits of ACV |
| Halfday | 8 | 3 | 30–40 | 30–50 | Iced tea lovers who want fiber & antioxidants |
If you would like more information on prebiotic fiber, click this link here to read my other blog post to learn all about fiber and how to incorporate it in your diet!
References
Dahl, W. J., & Stewart, M. L. (2015). Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. Journal of the Academy of Nutrition and Dietetics, 115(11), 1861–1870. https://doi.org/10.1016/j.jand.2015.09.003
Halfday Iced Tea. (n.d.). Halfday Iced Tea. Retrieved April 16, 2025, from https://drinkhalfday.com/
Poppi. (n.d.). Poppi. Retrieved April 16, 2025, from https://drinkpoppi.com/
The OLIPOP Story. (n.d.). OLIPOP. Retrieved April 16, 2025, from https://drinkolipop.com/pages/our-story
