Julie Balsamo, MS, RDN - Nutrition By Julie

05/10/2026

Almost two years of being her mom, and I can confidently say it’s the greatest, hardest, and best thing I’ve ever done🤍

That said, I wasn’t prepared for how much motherhood would ask of my body. I had to learn (slowly, stubbornly) that taking care of myself isn’t selfish if I want to be able to enjoy my daughter both now, and 50 years down the road!

So this Mother’s Day, i’m so excited to be giving away a copy of Long Live Moms and a 12-month Function Health membership!

Function Health provides over 160 lab tests each year and is designed to fill the gap in preventive care, offering insights into areas like immune system health, metabolic function, and nutrient levels that are often missed in conventional, limited screenings!

To enter:
→ Follow and
→ Comment the word MOM & tag a mom you love in the comments

Giveaway closes in 24 hours. Winner notified by DM (must be open to receive prize). Open to U.S. residents only.

This giveaway is not affiliated with or sponsored by Instagram. See link in bio for full terms!

05/05/2026

Hi from beautiful Florida 👋🏼

Loving the beach and enjoying all the extra family time! As someone who use to get sooo nervous about travel (hellllloooo stomach problems), here are some things that have ACTUALLY helped 👇🏼

1. I eat a real, protein-forward breakfast before doing anything else. Skipping breakfast and grazing on carbs all day is the fastest way to spike blood sugar, tank energy, and trigger gut symptoms.

2. I slow down. Chewing thoroughly and not eating on the go is one of the most underrated things you can do for digestion!!

3. I space my meals out and stop snacking between them. Your migrating motor complex (MMC) is the cleanup crew of your small intestine, but it only runs when you’re not eating. Constant grazing shuts it down, and that’s when bloating flares!

4. I stay hydrated. Travel is dehydrating. Flights, heat, alcohol, walking all day. I aim for 100 oz a day, and I add electrolytes.

5. I always bring some kind of fiber powder so I can actually 💩🙈😅. I don’t always get enough fiber while I’m traveling and eating out, so this one has been super helpful!

My goal isn’t to eat “clean” on vacation. It’s to support my body so I can actually enjoy it!

Save this for your next trip🤍

05/02/2026

Yes, I’m the mom who pack fiber & collagen in her carry on….not about to start my vacation hangry or constipated!! 😜

Who can relate?!

04/29/2026

📌 Save this for the next time you can’t go!

If your bowels feel sluggish, irregular, or like they need a forklift to get going, fiber might be the piece you’re not paying enough attention to!

Here’s the deal👇🏼

Fiber is one of the most underrated tools for healthy, daily bowel movements. It adds bulk to your stool, softens it, holds water so things move easier, and feeds the beneficial bacteria in your gut that keep your motility on track.

But not all fiber is created equal. And two of my favorites for the bowels are chia seeds and kiwi.

Chia seeds form a gentle gel the moment they hit liquid (you’ve seen this if you’ve ever made chia pudding). That gel holds 10 to 12 times its weight in water, which softens stool naturally without irritating a sensitive gut. Just 1 to 2 tablespoons a day can make a noticeable difference!

Kiwi might be even more impressive. Studies have shown that eating 2 kiwis per day improves stool frequency, consistency, and ease of passage, often outperforming psyllium and prunes for constipation. They also contain a digestive enzyme called actinidin and a great mix of soluble and insoluble fiber. Bonus, leave the skin on if your gut tolerates it. That’s where the extra fiber lives🥝

A few things to remember when adding more fiber:
➡️Increase slowly so it doesn’t backfire.
➡️Always pair it with adequate hydration (aim for 80 to 100 oz a day).
➡️Listen to your body. More is not always better.

Comment the word KIWI and I’ll send you my favorite chia and kiwi recipe to start working both into your routine. 🥝

04/28/2026

when my gut starts feeling a little funky I always refocus on the basics….

step one: slowing down, being present & chewing my food

I know this sounds silly butttt…

stress → mindless eating → not focusing on HOW I’m eating → chewing less → increased digestive strain

combine that with my body already being in a sympathetic “fight & flight” state (where digestion is down regulated) and it’s the perfect storm to feel like 💩 after meals.

↧ so here’s what I’m doing this week ↧

when I sit down to eat, I set a timer on my phone. as I eat, I keep an eye on it to hold myself accountable to actually slow down. the visual cue works wonders… it makes me realize just how fast I usually eat!

if this sounds like you, comment the word me below MEAL below, and I’ll send you my meal time reminder checklist! 🤍

04/28/2026

Excited to be a speaker at the Reflux Summit this May🌱

It’s a free online event, everyone is welcome to join!

Sign up here⬇️

Join the free Reflux Summit to learn from top experts about lasting relief for acid reflux, heartburn, LPR, and GERD. Discover what really works.