Erleen Tilton - Health Coach

Healing your gut doesn't require a complicated diet — it requires the right foods, consistently.

Here are 5 food groups I recommend to every client working on gut and mental clarity:

🥬 Fermented foods — sauerkraut, kimchi, kefir
🫒 Healthy fats — wild fish, avocado, olive oil
🥦 Fiber-rich plants — leafy greens, broccoli, berries, walnuts
🧄 Prebiotic foods — garlic, onions, asparagus
🥚 Quality proteins — grass-fed meat, organic eggs

Most people are missing at least a few of these regularly. Start by adding just one this week — your gut will notice.

📖 Full food guide in "Gut Health and Mental Clarity" — available now on Amazon. Link in bio.

Which of these do you already eat regularly? Let me know in the comments. 💬

Some of the most common foods in our diets are quietly working against our gut health — and simple swaps can make a real difference.

Here are 5 foods to watch, and what to choose instead:

🍬 Refined sugar → 🍎 Whole fruit
🍳 Seed oils → 🫒 Olive oil & avocado oil
🥛 Conventional dairy → 🧉 Kefir & fermented yogurt
🥓 Processed meat → 🐟 Grass-fed & wild-caught protein
💊 Frequent painkillers → 🍲 Bone broth & digestive enzymes

You don't need to eliminate everything at once. Pick one swap and start there — your gut will notice.

What's one of these you could try this week? Let me know in the comments. 💬

If you deal with brain fog, low energy, or trouble focusing — it might not be stress. It might be your gut.

Your gut microbiome plays a direct role in producing serotonin, the chemical responsible for mental clarity and mood. When your gut is out of balance, your brain feels it first.

Here are 5 foods I recommend to my clients to start clearing brain fog naturally:

✅ Fermented foods — kimchi, kefir, yogurt
✅ Prebiotic fiber — garlic, oats, bananas
✅ Omega-3s — salmon, walnuts, flaxseed
✅ Bone broth — heals the gut lining
✅ Leafy greens — magnesium for mood and sleep

You don't need to overhaul your whole diet overnight. Start with just one of these this week and notice the difference.

The full gut-healing plan — including exactly how to use food, routine, and simple habits to restore your mental clarity — is in my book, "Gut Health and Mental Clarity." Available now in paperback and audiobook on Amazon. Link in the comments!

Do you deal with brain fog often? Tell me in the comments — I'd love to hear your experience. 💬

Is your morning routine quietly hurting your gut?

Most of us don't think twice about how we start our day — but the first hour after waking up sets the tone for your gut microbiome for the entire day.

Here are 3 common morning mistakes that may be working against your gut health:

☕ Drinking coffee first thing — spikes cortisol before your gut has a chance to settle
📱 Checking your phone immediately — triggers a stress response before you're even out of bed
🍩 Skipping breakfast or reaching for sugar — starves the good bacteria your gut needs

The good news? A few small shifts can completely change this. In my book "Gut Health and Mental Clarity," I share a simple 5-step morning routine that supports your gut and your mental clarity — no extreme changes required.

📖 Available now in paperback and audiobook on Amazon. Link in the comments!

Comment "GUT RESET" below and I'll send you my free gut morning checklist! 💬

Most people treating anxiety, brain fog, or constant fatigue never think to look at their gut.

But here's what science now confirms: 90% of your serotonin — the chemical responsible for feeling calm, happy, and clear-headed — is actually made in your gut, not your brain.

That means when your gut health suffers, your mind suffers first.

Here are 5 signs your gut may be affecting your mental health more than you realize:

🧠 Brain fog and trouble focusing
😴 Poor sleep quality
😰 Anxiety and low mood
⚡ Constant fatigue, even after resting
⚖️ Hormonal imbalances

If any of these sound familiar, you're not alone — and it's not "just in your head."

In my book "Gut Health and Mental Clarity," I walk through exactly how the gut-brain connection works, and the simple, natural steps you can take to start feeling like yourself again.

📖 Available now in paperback and audiobook on Amazon. Link in the comments below!

Which of these signs do you relate to most? Let me know in the comments — I read every one. 💬

It's that time of year - why not go for the healthy, gut-friendly treats for Valentine's Day! These gems are “more protein than carb Nut Butter Cup” and way healthier - NO peanuts here! YES!!! And everyone loves them!

-Peanuts are grown underground and contain a lot of mold (which is why there are so many peanut allergies). I choose to use almond butter and/or sunflower butter for foods that call for peanut butter.

-And to reduce/omit stimulants in my diet, I choose unsweetened carob over chocolate! It’s naturally sweet, so I buy the unsweetened carob chips for all my recipes.

Subscribe to my YouTube channel to get many more gut-friendly meals and treats! 😊

Carob Chocolates Recipe | Valentines Day Recipes using Carob there! Welcome to the Erleen Tilton, 'Happy Gut Foodie' Channel where you can experience...