Samantha Citro Alexander, CEO and co-founder of the nutrition company FoodHealth, has credited a focus on gut health with reducing her bloating and boosting her energy. After experiencing severe digestive symptoms from a young age, she gradually rebuilt her diet around nutrient-dense, home-cooked meals that support the digestive system.
Citro Alexander’s experience with gut issues began around age 11, when she started suffering from severe bloating and discomfort following meals. Raised in an Italian-American family where food was a cultural centerpiece, she regularly ate rich homemade dishes, including her grandmother’s lasagna. However, these meals often left her feeling physically uncomfortable for hours.
After numerous medical appointments and an elimination diet, she identified dairy as a trigger for her symptoms. This realization marked a turning point, highlighting the impact food could have on her health. Over two decades later, she leads FoodHealth, a company that uses a food scoring system to guide consumers toward healthier choices—tools she wished she had in her earlier health struggles.
In her 30s, Citro Alexander has refined her nutrition to improve digestion, skin and hair health, and energy levels. She emphasizes the importance of reducing inflammation and healing the gut by prioritizing simple, nutrient-rich foods. Recognizing the drawbacks of relying on processed and convenience foods, she shifted towards preparing meals at home using ingredients from farmers’ markets.
Her approach incorporates high-fiber foods, fresh herbs, bone broth, and plant-based ingredients noted for their anti-inflammatory properties, such as turmeric and ginger. A trip to Indonesia expanded her understanding of the digestive benefits of herbs and spices, reinforcing the idea that healthful eating involves adding nutritious foods rather than solely eliminating harmful ones.
Citro Alexander’s daily routine often begins with a homemade electrolyte drink made from water, lemon, cayenne pepper, and sea salt. Breakfast typically includes a protein smoothie and whole-grain toast topped with avocado for healthy fats and fiber. Throughout the day, she consumes various teas and herbal infusions, which are rich in plant-based nutrients.
Lunch usually consists of salads or grain bowls filled with vegetables, legumes, herbs, and whole grains such as farro or quinoa. Dinner options vary, but often feature dishes like soba noodles in collagen-rich bone broth, seasoned with ginger, lemongrass, and chiles. She also continues to enjoy Italian classics made with extra virgin olive oil, fresh herbs, and locally sourced vegetables.
Citro Alexander advises those seeking to eat healthier to start by cooking simple meals made from whole foods, which provides greater control over ingredients. Her company’s FoodHealth score aims to help people make informed choices that support the prevention and management of chronic disease. She encourages diets rich in fruits, vegetables, legumes, lean proteins, fiber, and healthy fats as foundational to good health.
Through sharing her personal journey and expertise, Citro Alexander hopes to make nutritious eating accessible and achievable for a wider audience.
