On today’s episode, reverse-interviewer Amanda shares her experience with gut issues and asks for practical advice on how to support healing.
We’re back with episode 130 of the Fed+Fit Podcast. New episodes publish every Monday — be sure to subscribe so you don’t miss future shows.
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Episode 130 Transcription
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Cassy Joy: Welcome back to the Fed and Fit podcast. I’m Cassy Joy Garcia, your host. This is a weekly, 30-minute show about mindset, health, and food. Today we have a reverse interview — a listener joins the show to ask questions and get personalized feedback. It’s a great way to have a real conversation that others can learn from too.
Joining me is Amanda from Jacksonville, Florida. She works at an ad agency, has two small children, and her husband is in the military. Welcome, Amanda.
Amanda: Thanks, Cassy. I’m really excited.
Cassy Joy: Tell listeners a bit about your background before you ask your questions — this is your time.
Amanda: Like Cassy said, I live in Jacksonville and work full-time at an ad agency. My husband is in the military so we move frequently. I have two young kids and I’ve dealt with stomach issues since middle school. About six or seven years ago a doctor referred me to a GI specialist and I was diagnosed with celiac disease.
I stopped eating gluten and my stomach problems improved, but recently I’ve been getting a burning, empty feeling in the pit of my stomach shortly after eating. I make my own food and avoid gluten, so I know it’s not accidental gluten exposure. My stomach also feels bubbly and uncomfortable for a couple of hours after eating.
My question is twofold: what might be causing this new burning sensation, and can you share a simple, step-by-step gut-healing approach for beginners? There’s so much information out there that I don’t know where to start.
Cassy Joy: That’s a great question. Aside from avoiding gluten, have you tried any other interventions?
Amanda: I tried a Whole30 once but lasted about a week and a half. {laughs}
Cassy Joy: {laughs} Understood. What does your typical diet look like?
Amanda: Mostly paleo with some dairy. I occasionally have gluten-free breads or pastas maybe once a week.
Cassy Joy: And what about caffeine or alcohol?
Amanda: I drink coffee to keep up with the kids, and I also drink red wine.
Cassy Joy: How are your hydration, sleep, and stress?
Amanda: I drink a lot of water — I’m often thirsty, especially while nursing. Sleep is about seven hours a night but interrupted. Stress is moderate: full-time job and two kids keeps life busy.
Cassy Joy: Thanks — that context helps. Can you describe the burning sensation more precisely? Does it happen immediately, and is it linked to any particular foods?
Amanda: It’s immediate and I haven’t identified a clear trigger. For example, I had an Epic Bar and a banana and felt a burning, empty feeling despite having just eaten. It’s mainly in the pit of my stomach and sometimes creeps up into the lower esophagus, lasting a few hours.
Cassy Joy: That could indicate several possibilities. While I’m not a medical professional, here’s a practical, commonsense plan I’d suggest as if you were a friend asking for guidance.
1) See a clinician. Start with your primary care doctor and consider a naturopath or a GI specialist for targeted testing. Potential causes to rule out include ulcers, GERD/reflux, or other structural or inflammatory issues. Diagnostic tests and a food-sensitivity panel can provide useful information.
2) Keep a food-and-symptom journal for two weeks. Track everything you eat and note the timing and specifics of symptoms. This helps identify patterns and potential triggers that aren’t obvious in day-to-day life.
3) Remove common aggravators for a period. If you want a simple, initial approach, consider reducing or eliminating the foods most likely to irritate the gut: high-grain foods (including gluten-free refined grains), dairy (try simple, minimal-ingredient plant alternatives), alcohol, and soy. Limit wine to once a week to see if symptoms improve.
4) Be mindful about dairy substitutes. Choose plant milks with the fewest ingredients and no added stabilizers or gums. Coconut milk tends to be gentler for many people, but individual tolerance varies.
5) Consider FODMAP sensitivity. Foods high in FODMAPs (e.g., garlic, onion, avocado, some nuts and certain sweeteners) can trigger bloating or discomfort in people with sensitive guts or IBS. If you suspect FODMAPs, work with a clinician or dietitian for a guided elimination and reintroduction.
6) Avoid quick-fix biohacking traps. Radical, obsessive restriction can harm your relationship with food. Aim for a manageable, personalized healing protocol rather than an all-or-nothing reset unless medically advised.
7) Reinoculation comes later. Gut healing typically follows a sequence: remove aggravators, allow repair, and then reintroduce supportive microbes (through diet or targeted probiotics) once symptoms are under control. Don’t rush probiotic supplementation while you’re still experiencing active pain without professional input.
8) Keep expectations realistic. If you do a food-sensitivity test, remember that a damaged gut often shows many sensitivities. That’s not a lifelong sentence — sensitivity can decrease as the gut heals, and re-testing later often shows improvement.
In short: get diagnostic input, track foods and symptoms, reduce common irritants for a realistic period (30–90 days as needed), and work with a trusted clinician to guide reintroduction and reinoculation.
Amanda: That’s really helpful. I was wondering whether to try something like a Whole30, but this more measured approach feels more sustainable.
Cassy Joy: Exactly. You can craft your own healing plan — perhaps still enjoy a weekly glass of wine if that helps your well-being. It may mean slower progress, but it helps preserve a healthy mindset around food.
Amanda: I like that. I don’t respond well to all-or-nothing strategies.
Cassy Joy: You’re not alone. The bright, restrictive programs can create more stress than benefit for many people. Prioritize testing, removing likely aggravators (grains, dairy, alcohol, soy), and working with a practitioner to guide reinoculation and long-term recovery.
Amanda: Great — I’ll reach out to a naturopath and get testing started. I’ll check back in to share how it goes.
Cassy Joy: I’m excited to hear your progress. Thanks for joining the show — this was a helpful conversation for many listeners. You can find a full transcript of today’s episode at www.FedandFit.com. We’ll be back next week with another episode.