Podcast Episode 224: Digestive Health: Dairy, Fiber & Mindfulness – Dr. Robert Murray & Amanda Sauceda

Nov 1, 2022

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Disclosure: This episode is sponsored by American Dairy Association Mideast and American Dairy Association Indiana and The Dairy Alliance we thank them for their support of the podcast. Representing America’s dairy farm families, they provide science-based resources, offering solutions for families, health professionals and educators to trust and confidently choose and recommend nutritious dairy foods. America’s dairy farmers are committed to feeding all people through sustainable farming practices and providing the best care of their animals.

Dr. Robert Murray and Amanda Sauceda are paid consultants to the National Dairy Council.

Digestive Health & Mindfulness

Lack of dairy in the diet is associated with a quite significant drop in diet quality score, but also higher risk for hypertension, cardiovascular disease, and diabetes, and that is a real problem.” – Dr. Robert Murray

Digestive or “gut” health is a hot topic today and understandably so. The National Institutes of Health estimates that approximately 60-70 million people are affected by digestive diseases. Additionally, the science surrounding the microbiome and how our digestion can potentially affect other aspects of our health and wellbeing continues to grow steadily. While proper diagnosis is important to determine the best care plan for those suffering from a specific digestive disease, we do know there is a lot that can be done to support a healthy digestive system through our personal meal habits. Being more aware of how we eat, maintaining enough fiber and adding fermented foods, including those from the dairy aisle, are all ways to give back to our gut.

During this episode you will hear from Dr. Bob Murray, MD, Pediatric Gastroenterologist and Amanda Sauceda, RDN, lecturer at California State University of Long Beach and Owner of the Mindful Gut, LLC, on pre and probiotics, lactose intolerance versus milk allergy and strategies for improving overall digestive health through dairy foods, fiber and mindfulness.

Tune into this episode to learn about:

The importance of healthy digestion
The mind-gut connection
Lactose intolerance and lactase malabsorption
The difference between lactose intolerance and milk allergy
The consequences of eliminating dairy foods/beverages from the diet
Tips for counseling patients with lactose intolerance
Fermented foods, probiotics, live and active cultures
Fiber and digestive health
Four nutrients of concern that are lacking in most people’s diets
How to incorporate dairy and fiber-rich foods into your diet

For people with lactose intolerance, I think yogurt is a great food to start with because it’s also a probiotic food. When it has those live and active cultures, it can help with the lactose intolerance and it’s just so versatile in the kitchen – it can be incorporated into a lot of different dishes. So start with what the client likes to eat, see what their goals are, but really yogurt is my “go to” food to start with and go from there.” – Amanda Sauceda, MS, RD

The process of fermenting foods has been around forever in human history, and it can change the flavor and texture of food. It also can change the composition of the food, so when you’re thinking about dairy products undergoing fermentation, you actually can change the lactose. There are many different examples from kefir to kombucha using this method to change the food, change the flavor, but also alter its composition in a way that can be greatly beneficial to the microbiome.” – Dr. Robert Murray

Dr. Robert Murray, MD

Dr. Robert Murray spent over 20 years in the field of Pediatric Gastroenterology and Nutrition in the Ohio State University School of Medicine. For 5 years, he served as the director of the Center for Healthy Weight and Nutrition, offering medical and surgical treatments for child and adolescent obesity. Dr. Murray also was the pediatric medical director for Abbott Nutrition from 2003-2006. For over a decade Dr. Murray was an executive committee member of the American Academy of Pediatrics’ Council on School Health, serving as chair in the final 4 years. He is a Board member of Action for Healthy Kids as well as of the Children’s Hunger Alliance, and previously served on the Board of the Academy of Nutrition and Dietetics Foundation. Dr Murray is a past President of the Ohio Chapter of the American Academy of Pediatrics.

Amanda Sauceda MS, RD

Amanda Sauceda is a dietitian who specializes in helping people improve their gut health through mindfulness. She has worked in a variety of settings including school nutrition and private practice. Currently she has her own business where she partners with brands as well as group programs. In addition to her business Amanda is also a full-time lecturer at California State University, Long Beach where she teaches introductory nutrition. For the past 5 years she has served on the executive board for the Nutrition Entrepreneurs dietetic practice group and is currently past-chair.

References and Resources

Get Melissa’s Sound Science Toolkit here!

Partnerships:

Sound Bites is partnering with the Association of Diabetes Care and Education Specialists (formerly the American Association of Diabetes Educators)! Stay tuned for updates on the podcast, blog and newsletter!

Sound Bites is partnering with the International Food Information Council! Stay tuned for updates on the podcast, blog and newsletter!

Music by Dave Birk

Produced by JAG in Detroit Podcasts

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Podcast Episode 224: Digestive Health: Dairy, Fiber & Mindfulness – Dr. Robert Murray & Amanda Sauceda

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