My personal health journey with a chronic autoimmune bone condition called ankylosing spondylitis had me looking “outside the box” for answers, lifestyle changes, and remedies. Trying my best to make my brain like a sponge (despite the inflammation), I read even more books than ever before and ignited my passion and keen interest in nutrition and getting to the crux of the matter. As a writer specializing in nutrition, healthcare, and fitness, over the years, I studied how nutrients fuel and regenerate our cells, and I’ve had the privilege of interviewing renowned experts and gurus.
The right nutrition and hydration are pivotal for feeling and looking your best, and for those trying to shed extra pounds. Overcoming those persistent cravings is another challenge on the weight loss journey. Recently, I asked registered dietitian and Medical Advisor at FuturHealth, Jessica Crandall, RDN, to share the best hydration hacks and nutrition tips to support fullness and digestion and smash cravings.
Hydration hacks that support fullness and digestion
Dr. Crandall shared her top tips with The Manual:
- “Start your morning with a glass (8-12 ounces) of water before coffee to rehydrate and kickstart digestion after sleeping.
- If you struggle with plain water, you can try flavoring it with lemon, mint, a splash of 100% fruit juice, or herbal tea.
- Find a water bottle that you enjoy drinking out of and know the amount it provides so you can track to see if you’re close to your goal.
- If you forget to drink, you can set a timer or reminder on your phone.
- Pair hydration with meals. Drinking water before and during meals can help regulate appetite and improve fullness cues.”
The importance of proper hydration
Dr. Crandall emphasizes that “hydration is essential for everything, from digestion and energy to appetite regulation and metabolic health. Even mild dehydration can increase cravings, slow digestion, and make you feel more fatigued throughout the day. Signs of dehydration to look out for include headaches, sluggishness, dizziness, dry mouth, darker urine, and feeling unusually hungry, since thirst can sometimes present as hunger.”
Nutrition tips to reduce cravings
Dr. Crandall shares that “cravings are completely normal and shouldn’t be seen as inherently “bad.” The key is responding to those cravings with intention rather than restriction.
To reduce cravings:
- Eat nutritionally balanced meals with enough protein and fiber to keep you full.
- Identify emotional or situational patterns, like stress, boredom, or fatigue, that may trigger cravings.
- Opt for smart swaps like fruit with nut butter, Greek yogurt with berries, SkinnyDipped almonds, Tru Fru, or a square of dark chocolate.
- Try a simple palate reset, like gum, mint, or an electrolyte drink mix, when a craving hits.
- Dehydration often disguises itself as hunger, so staying hydrated will mitigate dehydration-related cravings.
- Let yourself enjoy smaller portions of foods you love, so nothing feels off-limits.”
Nutrition is important to Dr. Crandall because “it’s one of the most powerful tools we have to support long-term health, energy, mood, and disease prevention. I became a dietitian after seeing how small changes in food choices could dramatically improve a person’s quality of life. In my experience, nutrition isn’t just about calories or willpower; it’s about giving the body what it needs to function well. In my work with FuturHealth, I get to bring that same philosophy to a wider audience by helping people pair sound nutrition with the tools and structure they need to make changes that actually stick.”
How to support your digestion with the power of nutrition
I could and probably should write a book on how you can use nutrition to support your digestion and heal your gut. I actually did write a book for Dr. Kirti Kalidas (Untangling the Web of Dysfunction) with chapter four called “It Begins in the Gut,” and chapter five called “Whole Foods Can Make You Whole Again.” I like to say, and I think I’ve heard this somewhere before, that your gut is like the root of your tree. The health of your digestion impacts your brain, immune system, and so much more.
These are Dr. Crandall’s top tips for your gut:
- “Increase fiber gradually by eating more fruits, vegetables, whole grains, and legumes.
- Prioritize probiotic and prebiotic foods, like yogurt, kefir, berries, garlic, onions, and oats, to nourish healthy gut bacteria.
- Balancing your meals with lean protein, fiber, and healthy fats helps to improve digestion.
- Water helps fiber do its job, so hydration is essential.
- Eating slowly and mindfully allows your digestive system time to signal fullness and also reduces bloating.”
The most common disrupters of digestion
Simple factors, like being chronically stressed or eating your meals too quickly, can disrupt your digestion. In addition to making the right food choices and supporting our gut health by drinking plenty of water, it’s also helpful to be aware of digestion disruptors. According to Dr. Crandall, these are the most common:
- Poor hydration
- Low fiber intake
- High-stress levels
- Lack of movement
- Overly-processed foods
- Irregular eating patterns
- Eating too quickly
- Skipping meals
- Eating heavy meals late at night
