Q&A with a registered dietitian: Rae Leach M.S., R.D.
Meet Rae Leach, M.S., R.D., a former DI athlete and registered dietitian.
Rae is an Alabama native, a 4-year letter winner in cross-country and track for Troy University, and a licensed dietitian in Alabama, Tennessee, and Georgia. She worked as a sports dietitian at the University of Tennessee and now works with acute-care patients through Piedmont Healthcare in Georgia. Her interest in nutrition began when having struggles with fueling and digestion related to running, and now she loves helping others find confidence in their own eating habits. You can find Rae on Instagram and TikTok as @fuelwithrae.
Favorite Emoji? 🤩 Favorite Animal? Bunny Favorite Flavor of Doctor D’s? Tart Cherry Enneagram Type? 9w1
Q: How did you become interested in nutrition?
A: I’ve always loved food, and my family loved cooking healthy food growing up. In college, when my running mileage got the highest I started having trouble with stomach discomfort while running and began to realize that my food choices played a big role in my gut comfort and performance. How much, what, and when to eat became really confusing and stressful to me, so I decided that I really wanted to figure it out and that I’d love to help others gain confidence in their eating as well. I’m so excited that that dream has come true!
Q: What are some of the most common gut issues people come to you about?
A: In the hospital, we provide medical nutrition therapy for patients with Crohn’s and Ulcerative Colitis, as well as small bowel obstructions, new colostomy patients, and diverticulitis. In the general population, the most common gut issues I have seen have been related to disordered eating. When the body doesn’t get enough nutrition, it will tend to focus its energy on more important processes, like the heart pumping blood through the body, and slow down digestion which can cause a lot of bloating, pain, and discomfort. Anxiety and stress can also impact digestion, so it’s definitely a common concern that people have with mental health issues also on the rise.
Q: Is there a correlation between gut health and mental health?
A: Absolutely yes! I wouldn’t say that the research has totally uncovered this relationship yet, but there are definitely signs that this is the case. We do know that bacteria in the gut produce about 95% of the body’s serotonin, which is well known for helping us feel happy. Research also indicates the presence of a gut-brain axis, in which emotional and cognitive areas in our brain interact with microbiota in our gut. Having a good balance of gut bacteria is likely beneficial for our health overall in so many ways, including our mental health. I will leave a few review articles linked if you would like to read more about this.
Q: What benefits does your body gain from consuming live probiotics from fermented foods and drinks?
A: Consuming fermented foods and drinks containing live probiotics can help improve the balance of good to bad bacteria in your gut. Some research suggests that they help improve microbiome diversity. This has implications for improving immune health, mental health, and so much more. As a dietitian I love including fermented foods/drinks in my diet - they work along with other healthy foods to keep my body as healthy as it can be!
Q: Do you have any tips for improving gut health?
A: Emerging research is showing us that prebiotics - found in fiber-containing foods like fruits, veggies, and whole grains - are beneficial in addition to probiotics for our gut health as they provide food for the good bacteria in our gut. In addition, a healthy dietary pattern full of whole grains, fruits, veggies, healthy fats, seafood/lean protein, etc. has been generally correlated with a beneficial gut microbiome. Combining a healthy, balanced diet that includes these foods as well as some dietary sources of probiotics like yogurt, kefir, fermented foods, and water kefir (the probiotic source in Doctor D’s)!
Q: What is the relationship between gut health and your immune system?
A: The microbiota in our gut are thought to comprise about 75% of our immune system. Good bacteria in the gut can help us fight off harmful substances that enter the body. Though research is still trying to identify particular strains of good bacteria that might best benefit the immune system, this sort of thing is hard to really pin down and study because so many factors influence when or who will get sick. For those of us trying to do all we can to keep our immune system strong, maintaining good gut health through a healthy diet and including probiotic foods as a part of that seems to be something that might provide another small edge for us with little risk. At the very least, we have a healthier, happier tummy!
Q: Do you have any tips for keeping your health goals for 2022?
A: If you want to set health goals for the new year, it’s important to set goals that are attainable and realistic, as well as giving yourself grace. Unexpected obstacles will likely show up, but it’s how we deal with them that determines our success. I also heard a great tip for New Year’s from @winniesbalance on instagram - carry with you what you have been doing well in 2021 and be encouraged by all you’ve already accomplished. We can easily get down on our self-esteem when there’s so much we want to do in life, but that’s never helpful! Who you are is so much more than what you do.
Q: How can people get in touch with you to learn more about nutrition and health?
A: I would love it if they would come and check out my community on Instagram @fuelwithrae! I share a ton of healthy recipes as well as show how I balance more indulgent foods and drinks as a part of a healthy lifestyle. Feel free to send me a message and say that you read the blog, I would love that!