Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

Why is healthy digestion important?

Digestion impacts everything. Our digestive system is a key player in our overall health and longevity. Being able to properly digest, assimilate, and remove what we consume is foundational. For our organs to work properly, our immune system to thrive, and our hormones to stay balanced, we need healthy digestion. Otherwise, we experience a host of uncomfortable symptoms, including abdominal pain and bloating.

The gut has often been referred to as our “second brain.” That’s why optimal gut health—and knowing how to improve gut health if needed—is key.

Signs of Good Gut Health

So, how do you know if your gastrointestinal tract is working? A few ways.

• 1-2 bowel movements per day. These should be well-formed and easy to pass.
• Free of symptoms like diarrhea and constipation.
• Minimal gas, bloating, and infrequent abdominal pain.
• Lack of skin disorders, autoimmune conditions, and inflammation.

Signs of Poor Digestion

Physically, you can probably tell. Signs of poor digestion include:

• Frequent discomfort, gas, bloating, constipation, diarrhea, and heartburn. 
• Feeling chronically tired and experiencing mood swings.
• Food cravings.
• Unintentional weight fluctuations.
• Skin issues like psoriasis and eczema.
• Autoimmune conditions.

5 Steps to Improve Your Gut Health Through Diet

With optimal digestion as the goal, let’s dive into simple ways to improve your gut microbiome. 

1. Focus on a diverse diet. Specifically, foods rich in fiber and antioxidants. The more variety, the better. After all, different ingredients can lead to a more diverse microbiome.
2. Prioritize eating the Mediterranean way. There are a variety of reasons to eat like the Mediterraneans do, but mainly because of the emphasis on vegetables, fruits, beans, and legumes. These are high-fiber, gut-friendly foods that promote the growth of beneficial bacteria. Eating a range of fresh, whole foods—mainly from plant sources—is shown to improve gut health.
3. Choose fermented foods. Fermented foods (or drinks!), like plain yogurt, kimchi, and tempeh can benefit the microbiome. They enhance its function and reduce the abundance of disease-causing bacteria in the intestines.
4. Add in prebiotics. Prebiotics are food for your gut’s microbiome. Many fruits, vegetables, and whole grains contain prebiotics—like these starches. Eating cooked and cooled potatoes and rice, for example, turns some of the digestible starches into resistant starches.
5. Increase probiotics. Fermented foods, like yogurt, tempeh, and kimchi are great. Otherwise, opt for a probiotic supplement.

12 Easy-To-Digest Foods

This goes without saying, but what you eat directly influences your gut bacteria. And as mentioned, we want a healthy gut to keep chronic diseases at bay, but to also reduce inflammation, keep your emotions stable, and help you maintain an optimal weight.

Good news: it’s never too late to improve your gut health! Research shows that diversifying your plate can change your microbiome in as little as 24 hours. A few of the best foods for gut health include asparagus, artichokes, chia seeds, coconut yogurt, leafy greens, and sauerkraut. When it comes to gut health, keep in mind that how you eat is just as important as what you eat.

What should you eat to maintain a healthy diet—while avoiding digestive problems? Let’s take a look at these 12 easy-to-digest foods that may help.

1. Bananas

The riper the banana is, the easier to digest (caveat—if you struggle with IBS, they may be harder to digest than strawberries or grapes). Bananas are rich in carbohydrates, potassium, and fiber. They also provide fluid, which is important for those with diarrhea or constipation. Last but not least, bananas are great for PMS. When possible, pair bananas with Greek yogurt (a source of protein and probiotics) and chia seeds to aid in blood sugar balance.

Recipe: Chocolate Banana Almond Butter Smoothie

2. Bone Broth

Broths—particularly bone broth—are incredibly nutrient-rich and easy to digest. They contain amino acids, electrolytes, and collagen (all of which are soothing when your stomach is upset). Nutrients vary between broths, but many contain vitamins and minerals such as iron, vitamin K, vitamin A, zinc, and more. All of which can improve overall gut health and nervous system function.

Recipe: Homemade Bone Broth

3. White Rice

Fiber is generally a good thing when it comes to gut health, but for someone with gastrointestinal issues, high-fiber foods may not be the best idea. Fiber is hard to digest, which can be problematic for someone with slow motility. Therefore, low-fiber foods, like white rice, potatoes, and low-fiber fruits (like grapefruit) are easier on the stomach. When possible, pair white rice with a side of healthy fats (avocado or olive oil) and high-quality protein. This will help with gut distress and blood sugar balance.

Recipe: Spring Rice Salad

4. Sourdough Bread

Like white rice, sourdough bread is a low-fiber food. Furthermore, sourdough bread may be easier to digest than other refined grains. According to some studies, sourdough bread acts as a prebiotic, which means that the fiber in the bread helps feed the good bacteria in your intestines. These bacteria are important for maintaining a stable, healthy digestive system.

Recipe: Ricotta Toast with Honey and Pistachios

5. Lean Protein

Lean, high-quality protein (poultry, fish, tofu, low-fat dairy, etc.) tend to be easy to digest. In part, due to their low fiber content. However, it’s also important not to go overboard with the protein either. When portions are too large in one sitting, it might impact your ability to digest quickly. Furthermore, try to limit ultra-processed forms of protein, like sausage and protein bars.

Recipe: Spiced-Rubbed Chicken Thighs

6. Cooked Vegetables

When it comes to vegetables, prioritize cooking them. Once cooked, they’re less fibrous. In other words, the heat aids in digestion. While cruciferous veggies (broccoli, cauliflower, and Brussels sprouts) can cause digestive woes, produce like spinach, pumpkin, squash, and carrots are easier to digest. They have less fiber and are soft once cooked.

Recipe: Roasted Vegetable Pasta

7. Applesauce

Fruit is rich in nutrients and antioxidants, but the fiber in fruit can lead to digestive troubles. Luckily, the solution is simple. Like produce, cook and puree it to break down the fiber and make it easier to digest. Applesauce is very easy on the stomach, plus it contains pectic, which may help treat some types of diarrhea.

Recipe: Cinnamon Baked Apples

8. Eggs

Whether hard-boiled, poached, or scrambled, eggs are rich in nutrients—protein, choline, calcium, phosphorus, and more. And for most, they’re easy to digest. Serve eggs with sourdough toast for an added dose of carbohydrates. If frying your eggs, use ghee instead of butter (or olive oil), as it may be easier on the stomach. Due to their sulphur content, eggs can contribute to intestinal gas for some, but they are beneficial for other digestive symptoms.

Recipe: Spicy Turkish Eggs Breakfast Bowl

9. Instant Oats

Love oatmeal but the fiber doesn’t agree with your gut? Give instant oatmeal a shot. Also known as quick oats, instant oatmeal are the most processed and broken down of the oats, thereby making it a bit easier to digest. To make it more digestive-friendly, add chia seeds, stewed berries, and a dollop of Greek yogurt. All of these ingredients are great for the gut and help with stable blood sugar in the morning.

Recipe: Grain-free Overnight Oatmeal

10. Gelatin

Gelatin-rich soups and broths are also one of the key components of the GAPS diet, which has been designed to heal the gut and promote healthy digestion. But, what is gelatin? Gelatin is made from animal collagen—a protein that makes up connective tissues, such as skin, tendons, ligaments, and bones. Gelatin also absorbs water and helps keep fluid in the digestive tract, promoting good intestinal transit and healthy bowel movements. If you can’t get behind gelatin, consider adding a scoop of collagen to your morning coffee or matcha. You won’t taste it!

Recipe: Matcha Latte

11. Low-Fat Greek Yogurt

Dealing with bloat? You may want to pay attention to the texture of the food you’re consuming. The texture of your food can often dictate how bloated you will feel after. If bloating (or gastroparesis) is something you deal with, eating soft foods such as yogurt, smoothies, soups, and pureed foods may provide some relief. Why low-fat yogurt? While full-fat yogurt is better for satiation, non-fat is easier on the stomach. It also gets bonus points for having probiotics, which help promote digestive health in the long run.

Recipe: Sheet Pan Sweet Potato and Chickpea Bowl

12. Salmon

Rich in omega-3 fatty acids and protein, salmon is a nutritional powerhouse. It’s also easy to digest. Salmon’s fatty acids help reduce inflammation. In turn, lowering our risk for digestive disorders, inflammatory bowel disease, and more. Not only can eating more salmon help reduce discomfort, it can improve overall digestion. Add baked or poached salmon to your weekly repertoire to support your gut health.

Recipe: Grilled Salmon with Peach Salsa

Foods That Are Hard to Digest

Contrary to foods that are east to digest, the Standard American Diet isn’t exactly filled with gut-supporting foods. Generally speaking, some of the top gut offenders are:

• Ultra-processed grains
• Refined sugars
• Spicy foods
• Industrial seed oils
• Conventional dairy
• Alcohol

These ingredients can have a massive impact on overfeeding yeast and candida in the body. In turn, you guessed it, negatively affecting the gut.

Not sure if your digestive health is up to par? Rather than start nixing certain ingredients, partner with a functional medicine doctor or gastroenterologist to get to the root of your gut issues.

The post 12 Foods a Nutritionist Eats Every Week to Boost Digestion and Promote Gut Health appeared first on Camille Styles.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

What is blood sugar?

Before we sip our way to satiation, let’s talk about blood sugar. After all, it’s foundational for both short-term and long-term health. Plus—once you get the basics down pat—you’ll know exactly how to avoid that aforementioned roller coaster ride. Blood sugar (or glucose) is our body’s primary source of energy. It’s fuel for our cells. We get it from sweet and starchy carbs (think: carrots, quinoa, and cookies). When we eat these foods, they’re broken down into glucose. And this glucose enters our bloodstream. Like a lock and key, insulin shuttles that sugar into our cells. In turn, it’s used for energy.

What are healthy blood sugar levels?

Normal blood sugar levels typically range between 70-140 mg/dL. You want to be in the 70-90 mg/dL range before meals and less than 140 mg/dL two hours after eating. But how do you know if you’ve achieved that sweet spot? A continuous glucose monitor (CGM) does the trick. This wearable device provides specific feedback on which foods do—and don’t—spike your blood sugar. But even without a CGM, you’ll know you’re on the right track, thanks to stable energy levels and mood, rhythmic (but not constant) hunger, a healthy weight, and normal menstrual cycle.

Impacts of a Blood Sugar Spike or Drop

Neither makes you feel great. Consistently high blood sugar levels lead to increased hunger, mood swings, headaches, fatigue, and more. In the long-run, chronically elevated blood glucose causes insulin resistance. And this manifests in hormonal imbalances, weight gain, and an increased risk of type 2 diabetes. On the other hand, plummeting blood sugar levels lead to symptoms like sugar cravings, shakiness, sweating, and irritability.

10 Tips to Keep Your Blood Glucose Balanced

Of course, one effective way is to craft high-protein, high-fiber smoothies! However, these lifestyle and diet tips also hit the mark:

1. Eat regular, balanced meals. Aim for nourishing meals throughout the day, spaced evenly apart (for most, that’s every 3-4 hours). Include a combination of complex carbs, protein, healthy fats, and fiber-rich foods in each meal—these promote steady energy release and satiety.
2. Choose low-glycemic ingredients. Opt for whole, unprocessed foods with a low glycemic index (GI). This means they cause a slower and more gradual increase in blood sugar levels. Examples include non-starchy veggies, leafy greens, legumes, nuts, seeds, and berries.
3. Monitor portion sizes. Pay attention to portion sizes to avoid overeating, which can lead to spikes in blood sugar levels. Use smaller plates, bowls, and utensils!
4. Include protein with each meal. Incorporate 20-40 grams of protein (poultry, fish, tofu, legumes, eggs, cottage cheese, Greek yogurt, etc.). Protein helps slow down the digestion and absorption of carbs—thus preventing blood sugar spikes.
5. Focus on fiber-rich foods. Like protein, fiber helps regulate blood sugar levels by slowing down the absorption of glucose. These are a few of our favorite high-fiber ingredients!
6. Stay hydrated. Dehydration can affect blood sugar levels, so keep your water bottle (filled with electrolytes) nearby. Limit sugary beverages and opt for herbal tea, sparking water, or infused water instead.
7. Limit added sugars and refined carbs. Try to minimize your consumption of foods and bevvies high in refined sugars. These foods can cause rapid spikes in blood sugar levels.
8. Exercise regularly. Exercise has a significant impact on blood sugar. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week—but don’t underestimate the power of 15-20 minute walk after eating. Strength training a few days per week is also key!
9. Manage stress. Chronic stress can lead to hormonal imbalances that may spike blood sugar. Practice stress-reducing techniques (we love meditation and spending time in nature) to help manage stress levels.
10. Get adequate sleep. Last but not least, prioritize high-quality sleep each night (7-9 hours), as inadequate sleep can disrupt hormone levels and lead to insulin resistance.

How to Build a Blood Sugar-Friendly Smoothie

Rich in protein, fiber, healthy fats, and non-starchy carbs, a balanced smoothie is also a blood-sugar friendly smoothie. In turn, this nutrient-packed bevvie provides sustained energy. So, what are the components of a blood sugar-friendly smoothie?

Protein

Protein is an essential macronutrient. It keeps us full and satisfied while stabilizing blood sugar levels—a win-win. Strive for at least 20 grams of high-quality protein, such as:

• Greek yogurt. Rich in protein and probiotics, it adds creaminess to your smoothie. Adding 1/4-1/2 cup of Greek yogurt will increase your protein count by upwards of 10 grams. Cottage cheese is even higher in protein!
• Whey protein powder or collagen peptides. Provides a convenient protein boost without added sugars or artificial ingredients. Of course, there are plenty of vegan protein powder options too!
• Silken tofu. A plant-based option that blends seamlessly into smoothies, offering a creamy texture and protein punch.

Fiber

Fiber plays a crucial role in slowing down the absorption of sugar into the bloodstream, preventing rapid spikes. Incorporate fiber-rich ingredients like:

• Leafy greens. Spinach, kale, or Swiss chard are excellent sources of fiber and magnesium.
• Chia seeds. Packed with soluble fiber and omega-3 fatty acids, chia seeds thicken your smoothie while promoting satiety.
• Flaxseeds. Another omega-3 powerhouse, flaxseeds add fiber and a nutty flavor to your blend.

Healthy Fats

Including healthy fats in your smoothie does triple work: helps stabilize blood sugar levels, encourages satiety, and improves the absorption of fat-soluble vitamins and minerals. Toss in a serving or two of healthy fats, like:

• Avocado. Creamy and rich in monounsaturated fats, avocado enhances the texture of your smoothie while providing a satiating effect.
• Nut butters. Whether it’s almond butter, peanut butter, cashew butter, or tahini, these spreads add richness and flavor along with healthy fats.
• Coconut oil. A source of medium-chain triglycerides (MCTs), coconut oil boosts energy and helps keep blood sugar levels steady.

Non-Starchy Carbs

Carbs are often demonized in the context of blood sugar management, but non-starchy veggies are low in carbohydrates and high in fiber, making them an excellent addition to your smoothie. Consider ingredients like:

• Cucumber. Refreshing and hydrating, cucumber adds volume to your smoothie without significantly impacting blood sugar levels.
• Celery. Crisp and crunchy, celery is low in calories and carbohydrates while providing a subtle flavor profile.
• Zucchini. Blend zucchini into your smoothie for a creamy texture and a boost of vitamins and minerals.

Ingredients to Avoid in Smoothies

Allergies and intolerances aside, what ingredients should you avoid in your smoothie? With blood sugar in mind, high-glycemic fruits will cause glucose to sharply rise. These include:

• bananas
• mangoes
• pineapples
• sweetened yogurt
• honey
• fruit juices

Additionally, using large quantities of dates, dried fruits, and oat milk can contribute to rapid increases in blood sugar levels. Instead, opt for lower-glycemic fruits and non-dairy (or whole) milk.

When is the best time of day to drink a smoothie?

This depends on your personal preferences and lifestyle! Having a smoothie for breakfast is a quick and convenient way to start the day—especially if you’ve gathered most of the ingredients ahead of time. Smoothie baggies are great for meal prep! Others prefer a snack-time smoothie or a post-workout replenisher. Ultimately, it’s about finding what works best for you and fits into your daily routine.

5 Balanced Smoothie Recipes

These high-protein, high-fiber smoothie recipes come together in no time and they pack a nutritious punch. Add them to your weekday breakfast rotation or enjoy them as an afternoon snack. (Or! Sip on a blood sugar-balancing smoothie anytime you’d like—the options are endless.)

Strawberry Matcha Smoothie

Dare we say this is the most beautiful high-protein, high-fiber smoothie? Rich in fiber from the strawberries, all this smoothie is missing is a bit more protein! To amp up the protein count, use Greek yogurt (or skyr) instead of plain yogurt and add a scoop of your favorite vanilla protein powder. P.S. If you want more fiber, sneak in a couple of handfuls of spinach. It won’t change the taste!

Chocolate Banana Almond Butter Smoothie

Yes, this smoothie is as delicious as it sounds, and is sure to satisfy your chocolate-peanut butter cravings! A beautiful balance of carbs, fats, fiber, and protein—it’s a slam dunk in terms of lasting energy.

Healthy Green Smoothie

A classic, this nourishing green smoothie is the little black dress of breakfasts. To make it more blood sugar-friendly, sub the oat milk for unsweetened almond, coconut, or hemp seed milk (whole cow’s milk works too!). For more protein, toss in 1-2 scoops of unflavored collagen peptides or vanilla protein powder of choice.

Fall Fig Smoothie

Summer is around the corner, but this fall fig smoothie hits the spot year-round. To increase the fiber count, add 1/3 cup frozen cauliflower rice. You won’t be able to taste it, and your smoothie will be all the creamier.

Tropical Pineapple Ginger Smoothie

This smoothie is a household fave—and for good reason! It’s bursting with crowd-pleasing pineapple, strawberries, and bananas. But thanks to the avocado, it isn’t a total blood sugar wrecker. Sub the orange juice for coconut water, omit the honey, and add 1/3 cup of cottage cheese (or Greek yogurt) for more protein. Bonus points for tossing in a tablespoon of hemp seeds!

The post How to Make a Smoothie That Won’t Spike Your Blood Sugar—A Nutritionist Breaks It Down appeared first on Camille Styles.

Well, the two involve a little overlap—scratch that, a lot. As a health and wellness expert, I’m here to tell you that everything in your body is connected. (Another reason cycle syncing can be so key.) Your hormone health influences every system in your body. And as growing research shows, your microbiome does, too. Your gut health and hormones influence each other daily. At the end of the day, improving your gut health and balancing your hormones are pillars of overall wellness. Without further ado, let’s dive in.

Featured image from our interview with Jules Acree by Michelle Nash.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

The Power of a Diverse Microbiome

Throughout the day, your hormones ebb and flow. A surge of cortisol wakes you up in the morning (boosted by your cup of coffee). At night, melatonin lulls you to sleep. Throughout the day, leptin signals that it’s time for food. And while you’re eating, ghrelin tells you when you’ve had enough.

All of these hormones—along with estrogen, progesterone, and testosterone—are influenced by the bacteria in your gut. Hence why it’s important to have a healthy microbiome. When gut health isn’t optimal, neither are your hormones. Hello, imbalances. Generally speaking, an optimal gut is a diverse gut. In other words, a diverse microbiome is the goal. The more species of bacteria you have, the more health rewards you reap.

How to Improve Your Gut Microbiome

Given that we all want balanced hormones, let’s dive into simple ways to improve your gut microbiome. 

Eat a diverse array of whole foods

This includes those rich in fiber and antioxidants. A diverse diet (sans nutrient-devoid ingredients, like industrial seed oils) can lead to a more diverse microbiome, which is beneficial for your health. When in doubt, cook the rainbow. 

Prioritize the Mediterranean diet

There are a variety of reasons to eat like the Mediterraneans do. But mainly because of its emphasis on vegetables, fruits, beans, and legumes. These are high-fiber, gut-friendly foods that promote the growth of beneficial bacteria. Eating a range of fresh, whole foods, mainly from plant sources, is shown to improve gut health.

Choose fermented foods

Fermented foods, like plain yogurt, kimchi, and tempeh can benefit the microbiome. They enhance its function and reduce the abundance of disease-causing bacteria in the intestines.

Add in prebiotics

Many fruits, vegetables, and whole grains contain prebiotics, but they can also be found on their own. Resistant starch (like an unripe banana) can also be a prebiotic. If eating an unripe banana sounds unappetizing, you can also benefit from prebiotics by eating cooked and cooled potatoes and rice. The cooling turns some of the digestible starches into resistant starches.

Consume probiotics

Peek this list! Beyond food, opt for a probiotic supplement. In essence, probiotics are often referred to as the “good”—or “helpful”—bacteria. They help keep your gut humming along. In addition to supporting digestive health, probiotics can also help with overall immune function.

Limit sugar

Last but not least, we want to keep blood sugar balanced. After all, chronically elevated glucose levels can reduce beneficial bacteria, leading to unwanted conditions like leaky gut syndrome. Consider a meal plan to balance blood sugar as well as swapping common sources of sugar for their lower-glycemic alternatives.

What is the gut-hormone connection?

In terms of how gut health impacts your period, there’s a growing body of research that your gut microbiome may be the most important player in the endocrine system. Aka, your body’s system of hormones.

Think of your gut microbiota like a conductor at the center of the orchestra. Around the clock, it leads your symphony of hormones.

Not only does your gut microbiome produce hormones, but it also signals to various glands in your body to create—and release—certain hormones. Your gut influences estrogen, melatonin, cortisol, thyroid hormones, and more.

How the Gut Impacts Your Thyroid

Speaking of thyroid hormones, our gut and thyroid are very well-connected. In fact, research shows that low microbial diversity is linked with high thyroid stimulating hormone (TSH) levels. And too much TSH can lead to hypothyroidism. Furthermore, our gut microbiota influences the absorption of minerals that are important to the thyroid. Think: iodine, selenium, zinc, and iron. All of these are essential for thyroid function.

Inevitably, thyroid issues impact your period. Too much or too little thyroid hormone can make your periods very light, heavy, or irregular. Thyroid issues can also cause your periods to stop for several months or longer—a condition called amenorrhea. Bottom line: if you suffer from a thyroid issue, gut health should be a top priority. Work with your healthcare provider to support thyroid health.

Have you heard of the estrobolome?

Let’s talk about estrogen. Often overlooked, estrogen can make or break your digestion. Research shows that the gut microbiome and estrogen levels act as a two-way street. In essence, the gut microbiome plays a central role in regulating estrogen levels. This is called the estrobolome. The estrobolome is a collection of gut microbes, capable of modulating the metabolism of estrogen.

Without a healthy estrobolome, your risk of developing estrogen-related diseases—such as endometriosis, polycystic ovary syndrome, breast cancer, and more—increases.

What is healthy estrogen metabolism?

To back up, estrogen is made primarily by the ovaries. It circulates through your body, eventually reaching your liver. This is where it’s inactivated. Inactivated estrogen is then sent to the intestines. Here, it should stay inactivated, so it can exit the body. That is normal, healthy estrogen metabolism! However, when unfriendly bacteria make an enzyme called beta-glucuronidase, this re-activates estrogen in your gut. And this can be problematic.

When re-activated estrogen re-enters your body, it causes excess estrogen. In turn, this negatively impacts your menstrual cycle (hello, intense PMS and cramps!). Fortunately, you can improve the health of your estrogen metabolism by eating more vegetables, reducing alcohol consumption, and taking a probiotic.

Can your digestive system affect your menstrual cycle?

To bring this full circle: yes, your digestive system affects your menstrual cycle. Vice versa, your menstrual cycle affects your digestive system. Understanding how gut health impacts your period will help you make more mindful choices when it comes to nutrition. Ultimately, if you’re looking to balance your hormones, start with your gut.

Begin by cutting out refined sugar. It’s one of the most powerful ways to heal your gut (unhealthy bacteria love sugar!). Furthermore, increase your filtered water intake and focus on fiber-rich foods. Last but not least, make sure you’re paying attention to your stress levels. This goes without saying, but psychological stress and sleep deprivation can upset the microbiome. Incorporate regular movement and any other self-care you’ve found effective. 

The post Yes, Your Gut Health Impacts Your Hormones—Here’s How appeared first on Camille Styles.

Spoiler alert: once you separate science from the sensationalism, certain supplements are the real deal. And good news! We’ve parsed out the best gut health supplements for you. Get our tips and tricks for supporting your digestive system in a simple yet effective way.

Featured image by Ashleigh Amoroso.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

Why does gut health matter?

In many ways, your gut is a bustling control center. It’s the place where everything from digestion to mood regulation come together. In other words, gut health isn’t just about minimizing bloating. It’s a powerhouse that affects your entire well-being.

Home to trillions of microbes, your gut microbiota is working around the clock to digest food, extract nutrients, and shield you from toxins. Simultaneously, it’s bolstering your immunity and encouraging a happier mind. Whether you’re chasing fewer tummy woes or a better demeanor, nurturing your gut health is paramount.

How to Support Your Digestive System

Fortunately, supporting your digestive system—through lifestyle and nutrition choices—isn’t rocket science (nor should it put a dent in your wallet). Below are a few key tips to help you maintain a happy gut.

Prioritize a balanced diet

No surprise here. When possible, consume a variety of whole, minimally-processed foods: low-glycemic fruits, cooked vegetables, sprouted whole grains, lean proteins, and healthy fats.

Enjoy fermented foods

Incorporate probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi into your diet. These encourage the growth of beneficial gut bacteria.

Limit inflammatory oils and refined sugars

High-sugar and highly processed foods can disrupt your gut microbiome’s balance. Focus on nourishing oils—like extra-virgin olive oil, coconut oil, and avocado oil—as well as raw honey, pure maple syrup, and date syrup (in moderation).

Stay hydrated

Drink up! Filtered water, that is. Staying hydrated helps maintain the mucosal lining of your digestive tract and aids in digestion. Digestive teas work great as well.

Eat mindfully

Easier said than done, but try to eat slowly (put your fork down between bites), chew your food thoroughly, and savor your meal. All of these habits aid in the digestive process. Additionally, minimize overeating, as it can put unnecessary strain on your digestive system.

Exercise regularly

When it comes to gut health, physical activity is two-pronged: it helps regulate bowel movements and is a stress-reliever (stress, as we know, can put strain on your digestive system).

Get adequate sleep

Aim for 7-9 hours of quality sleep per night. This allows your body to rest and repair, including your digestive system.

Do you need a gut health supplement?

Depends, of course! In many cases, maintaining a balanced diet and low-stress lifestyle can naturally support gut health. However, certain circumstances (digestive disorders, antibiotic use, or specific dietary restrictions) may warrant targeted supplements. When in doubt, chat with your healthcare provider. They can help determine if a gut health supplement is a beneficial addition to your wellness routine. Ultimately, a supplement should be part of a broader strategy for maintaining a healthy gut.

How to Choose the Best Gut Health Supplement

Overwhelmed by your variety of options? We can help. To make an informed decision, consider the following factors:

1. Consult with your doctor. As mentioned, they can assess your specific needs, health goals, and any underlying medical conditions to provide personalized recommendations.
2. Identify your goals. Determine your primary reason for considering a gut health supplement. Are you looking to alleviate specific digestive issues, improve overall gut health, or boost your immune system? Understanding your goals will help you choose the right supplement.
3. Research ingredients. Look for supplements that contain clean, minimal, and scientifically-proven ingredients. Furthermore, look for reputable brands that adhere to good manufacturing practices. These products are more likely to be of high quality and free from contaminants.
4. Probiotic strain and CFUs. Check the supplement label for specific probiotic strains (e.g., Lactobacillus acidophilus, Bifidobacterium bifidum) and the number of colony-forming units (CFUs). The appropriate strain and CFU count can vary depending on your needs—again, your healthcare provider can help with this.
5. Prebiotic content. Prebiotics are substances that feed the beneficial bacteria in your gut. Supplements containing prebiotic—like inulin, chicory root, or fructooligosaccharides—can be beneficial.
6. Allergen information. If you have food allergies or sensitivities, check for potential allergens in the supplement, such as dairy, gluten, or soy.

Are refrigerated gut health supplements superior?

Not necessarily. Refrigerated gut health supplements—like probiotics—aren’t inherently superior to non-refrigerated ones. The need for refrigeration depends on the specific strains in the supplement. In other words, some strains are more sensitive to temperature and moisture than others. Refrigeration can help preserve their viability, ensuring they remain active and effective. However, non-refrigerated probiotics can also have a stable shelf life if properly packaged.

Trending: Soil-Based Probiotics

Have you heard of soil-based probiotics? Also known as spore-forming probiotics—or SBOs (soil-based organisms)—they’re a specific type of probiotic supplement. As their name suggests, SBOs contain bacteria strains naturally found in soil. Unlike traditional probiotics, these contain a protective shell. This is particularly helpful for navigating the stomach’s acidic environment. In other words, this shell allows the probiotic bacteria to remain dormant until they reach the intestines—where they can germinate and become active.

The Best Gut Health Supplements for Every Need

Cymbiotika Probiotic

Crafted with exceptional ingredients, Cymbiotika’s Probiotic includes 19 probiotic strains, plant-based prebiotics, and a unique blend of amino acids. Their formula is a quadruple thread: it helps balance gut microbiome, boosts energy levels, lowers stress, and reduces digestive issues.

Cymbiotika Probiotic

$89

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Just Thrive Probiotic

Want to give SBOs a whirl? Try Just Thrive! It’s spore-based, meaning that it actually makes its way to your digestive tract—where it’s needed.

Just Thrive Probiotic

$49.99

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Seed DS-01 Daily Synbiotic

Scroll social media, and you’re bound to find an influencer touting their love for Seed. But we get the hype. As with any supplement, the key is to be consistent with your regimen. However, hopefully you’ll notice an improvement in digestion and regularity in a matter of weeks.

Seed DS-01 Daily Synbiotic

$49.99

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Ora Trust Your Gut High Potency Probiotic & Prebiotic

If antibiotics were (or are) a part of your health journey, consider adding Trust Your Gut to your home apothecary. Best of all, this probiotic doesn’t need to be refrigerated and contains 11 clinically-studied and acid-resistant strains.

Ora Trust Your Gut High Potency Probiotic & Prebiotic

$49.99

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Thorne Advanced Digestive Enzymes

A true staple, these enzymes help keep the digestive system moving and lessens discomfort after a large or hard-to-digest meal. This supplement is also known to support the gut’s natural aging process or after gallbladder removal.

Thorne Advanced Digestive Enzymes

$49

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ION* Gut Support

Ready to live your best gut-happy life? This liquid wellness supplement diversifies your microbiome, supports healthy digestion, defends from toxins, and improves nutrient absorption. It’s also proven to strengthen the gut lining, improving overall gut function. Plus, it’s gentle enough for your whole family!

ION* Gut Support

$72

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ARMRA Colostrum

If you haven’t hopped on the colostrum train, this supplement is worth the hype. Strengthen your entire body’s health—skin, lung, gut barrier, immunity, etc.—with this powerful and potent powder.

ARMRA Colostrum

$109.99

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Microbiome Lab FODMATE

Familiar with pesky FODMAPs? If so, take a peek at this supplement. Microbiome Lab’s innovative enzyme formula is designed to provide relief from occasional cramping, bloating, gas, abdominal pain, diarrhea, and constipation that may result from the consumption of high FODMAP foods.

Microbiome Lab FODMATE

Ask your healthcare practitioner about pricing

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Emma Daily Digestive Supplement

Science-backed and doctor-approved, Emma’s formula harnesses the power of natural ingredients to soothe your digestive woes. With licorice, star anise, quercetin, berberine, and resveratrol, Emma gets to the root cause—helping not only to relieve symptoms like bloating and constipation but to also support strong gut health in the long-term.

Emma Daily Digestive Supplement

$59

The post Do Gut Health Supplements Actually Work? A Nutritionist Explains appeared first on Camille Styles.

Featured image by Riley Reed.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

What is digestive health?

When we think of our gut, we often think of our belly. But the gut—or gastrointestinal system—is just that: a system. It’s a group of organs. The gut includes the mouth, stomach, small intestine, large intestine, pancreas, gallbladder, colon, and rectum. Like our system of hormones, the gut is powerful yet delicate. It can easily be thrown out of balance. Hence why it’s important to be mindful of the top signs of bad gut health.

While we assume the gut’s only role is to help us digest and assimilate food, it does so much more than that. Our gut microbiome—and its community of bacteria—extends its influence far beyond the gut wall. It impacts our overall health and wellbeing in countless ways (stress, mood, etc).

6 Signs of Bad Gut Health

Naturally, the signs of bad gut health will vary from person to person. But generally speaking, below are physical indicators of an underlying gut issue.

1. Digestive Issues

No surprise here. Think: constipation, bloating, gas, irritable bowel syndrome, diarrhea, stomach cramps, acid reflux, or heartburn. A healthy gut and digestive system should be able to process food and get rid of waste with ease. 

2. Unexpected Weight Loss or Gain

Losing or gaining weight—without a change in diet, stress, or exercise habits—can point straight to an unhealthy gut. A gut that’s not balanced can have trouble absorbing nutrients, regulating blood sugar, signaling that you’re full, and storing fat. In fact, a lack of diversity in the gut microbiome can be a precursor to obesity.

3. Constant Fatigue

Are you constantly tired? Of course, many things can cause this, but a lack of diversity in gut bacteria has been directly linked to a lack of energy, chronic fatigue, and sleep disorders. Serotonin, a hormone that affects sleep and mood, is produced in the gut. A gut that’s not functioning properly can have a hard time producing or regulating serotonin—which can affect your ability to get a restful night’s sleep. 

4. Skin Conditions

Gut health affects everything, including your skin. Conditions like eczema, psoriasis, and acne have been linked to inflammation in the gut, caused by food allergies, poor diet, and lack of good gut bacteria.

5. Food Intolerances

If a certain type of food (like dairy or wheat) upsets your stomach, it may not necessarily mean you have a food allergy. Rather, your microbiome is probably out of balance. It lacks enough of the good bacteria needed to effectively break down certain foods. 

6. Mood Changes

The gut is often referred to as the “second brain”—and for good reason. Research confirms that things like anxiety, depression, mood swings, and emotional health are tied to the state of your gut. We need good gut bacteria to support important mood-enhancing chemicals, like dopamine and serotonin. 

Discuss any of these symptoms with your healthcare provider. A basic understanding of the status of your gut may require a comprehensive stool test, SIBO breath test, or food allergy/sensitivity testing.

Ingredients to Avoid for Gut Health

Because we’re all bio-individuals, what causes your digestive issues won’t be the same as mine. Therefore, take this list with a grain of salt. Figuring out your triggers may be a combination of experimentation at home and testing with a doctor. At any rate, these are universally known as ingredients to avoid for gut health: artificial sugars, glyphosate, guar gum, inflammatory oils, and natural flavors.

Artificial Sugars

Artificial sugars are at the top of the list of ingredients to avoid for gut health. First and foremost, they’re made from chemicals. Secondly, they’re linked to weight gain, brain tumors, bladder cancer, and many other health issues.

A few examples are aspartame, sucralose, maltitol, maltodextrin, and saccharin. All of these can increase blood glucose levels, cause indigestion and weight gain, aggravate allergies, decrease beneficial bacteria in the gut, and more. They’re found in diet drinks, salad dressings, processed foods, etc. Ultimately, they provide no nutritional value. My favorite swaps are honey, stevia, monk fruit, and xylitol.

Glyphosate

Glypho—what? Glyphosate is a weed killer. It’s used in herbicides and pesticides which are sprayed on crops, i.e., wheat. Nevertheless, glyphosate gets into the food you eat, and it can’t be washed off. Unfortunately, it’s tied to a slew of gut issues. See here for a list of the top glyphosate offenders (the Dirty Dozen is a helpful list, too).

When possible, buy organic, sprouted wheat. While you won’t see glyphosate on an ingredient list, keep an eye out for “glyphosate-free” on food packages. Love overnight oats? If you’re looking for clean oats, One Degree Organics doesn’t source grains with glyphosate!

Guar Gum

Have you heard of guar gum? Guar gum is derived from the guar bean, which grows primarily in India and Pakistan. They look similar to green beans. Unfortunately, even small amounts of guar gum can cause unpleasant symptoms in those with sensitive digestive systems. Some people see an improvement in gut issues after removing guar gum from their diet. If you have gut issues, like SIBO or IBS, consider removing guar gums from your diet. Guar gum is used as a thickener, emulsifier, stabilizer, and blending agent. You’ll find it in many processed and packaged foods—oat milk, coconut yogurt, breakfast cereals, ice cream, and more.

Inflammatory Oils

Foods high in industrialized omega-6s promote inflammation. Your common cooking oils, such as vegetable and canola oil, are very high in omega-6 fatty acids and low in omega-3 fats. We need both types of omega fatty acids, but our standard American diet fosters an unbalanced omega ratio, thanks to an abundance of industrial seed oils. Consistent use of vegetable oils can promote chronic inflammation (across the body), leading to gut issues, inflammatory diseases, and more. Try to limit your consumption of canola oil, safflower oil, cottonseed oil, sunflower oil, and grape seed oil. These are found in chips and fried foods, along with oat milk.

Natural Flavors

It’s nearly impossible to find sparking beverages, canned cocktails, protein bars, crackers, or treats without “natural flavors.” Contrary to their name, natural flavors aren’t exactly natural. Basically, they’re flavoring agents. Food manufacturers can add natural flavors to their products to enhance the taste. Unsurprisingly, research shows that when “natural” appears on food packaging, people tend to assume the item is healthy. That’s not always the case.

Because the FDA hasn’t officially defined “natural flavors,” it can be used to describe almost any type of food. Although natural flavorings must meet safety requirements, individual reactions may occur. People who have allergies or follow special diets should be mindful of natural flavors, as they are linked to physical reactions, including gut issues.

The post 6 Signs Your Gut Isn’t As Healthy As It Could Be, According to a Nutritionist appeared first on Camille Styles.

Many of us eat in a hurried, distracted, or stressed state. In turn, we’re out of touch with our fullness cues. Whether we’re gearing up for a season of indulgence or simply looking to keep our gut health in check, learning how to digest food faster can provide some much-needed relief after a big meal. Ahead, these tips are geared to improve digestion after relishing a big meal.

Featured image by Michelle Nash.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

Speak Kindly to Prevent Food Guilt

After you eat past comfortable fullness, it’s easy to go down the self-destruction rabbit hole. Been there, done that. Be it guilt, shame, or loathing, swimming in negative inner-dialogue won’t help you digest your food any faster—nor will it make you feel any better. Instead, try flipping your language. Rather than, “I shouldn’t have eaten that extra cookie,” you’d say, “I allowed myself the pleasure of enjoying that third cookie, but now I am feeling overly full.” How you speak to yourself can make all the difference.

Is overeating normal?

Overeating can be a normal tendency for many—i.e., spooning an extra helping or eating beyond satiety at a meal or celebration. It’s important to recognize that sometimes we overindulge because food tastes divine (that said, be mindful that food manufacturers are good at making their products addicting!). At any rate, try focusing more on the experience of eating (pay attention to textures, flavors, sensations, etc.) and it may help you make a more conscious decision about eating past comfortable satiation.

Keep in mind that occasional overeating is different than binge eating disorder. To heal your relationship with food, NEDA is here to help.

All About Gut Health

Switching gears, let’s talk about gut health. When it comes to digestion, gut health is foundational. An ever-growing amount of research points to the enormous role gut plays in overall health and wellbeing. A balanced gut is necessary for proper digestion, but having enough good bacteria supports blood sugar management, hormone balance, immune health, etc.

Speaking of immune support, more than 70% of your immune system resides in your gut. Particularly during the colder months of the year, it’s worth keeping your gut well-nourished! Not to mention, strong gut health aids in digesting food faster. The good news is that most people can enhance their gut health naturally through diet, supplements, and lifestyle.

What causes bloating?

Many different factors! In essence, bloating happens when the GI tract becomes filled with air or gas. This can be caused by the mere process of eating. However, certain foods and carbonated drinks can make it worse. Inevitably, some foods produce more gas than others. If you have a food intolerance or allergy, you’re likely no stranger to bloat. Additionally, bloating happens if you eat too much too fast. Beyond food, the menstrual cycle is another common cause of temporary bloating. Research shows that changes in progesterone and estrogen cause the body to retain more water and salt—thus, bloating.

Signs of an Underlying Gut Issue

So, how do you know if you’re experiencing normal bloat (after overindulging, for example) or you have an underlying gut issue? While this varies from person to person, below are universal indicators of an underlying gut issue. If any of these ring a bell, consider discussing these symptoms with your healthcare provider.

1. Chronic digestive issues. Daily constipation, bloating, gas, stomach cramps, acid reflux, or heartburn. A healthy digestive system should be able to process food and get rid of waste with ease. 
2. Unexpected weight loss or gain. Without a change in diet, stress, or exercise habits, steep weight loss or gain can point straight to an unhealthy gut. A gut that’s not balanced can have trouble absorbing nutrients, regulating blood sugar, signaling that you’re full, and storing fat.
3. Constant fatigue. A lack of diverse gut bacteria is directly linked to a lack of energy, chronic fatigue, and sleep disorders. A gut that’s not functioning properly can have a hard time producing or regulating serotonin—which can affect your ability to get a restful night’s sleep. 
4. Skin conditions. Gut health affects everything, including your skin. Conditions like eczema and acne are linked to inflammation in the gut, caused by food allergies, poor diet, and lack of good gut bacteria.

6 Natural Ways to Digest Food Faster

Whether you’re here for general tips on improving digestion or you need to learn how to digest food faster, ASAP—look no further.

1. Go For A Walk

Not only is a post-meal walk great for balancing blood sugar, but moving your body can also help move food through your digestive system. And this effect is significant. In fact, one study showed that regular cycling and jogging can reduce gut transit time by 14.6 hours and 17.2 hours, respectively! At any rate, inactivity has been linked to reduced gastrointestinal motility (your body’s ability to move things through your digestive tract) and reduced transit time. Aim for a 10-30 minute walk post-meal. Too chilly outside to walk? Have a dance party.

2. Peppermint For Indigestion

A peppermint candy—or some water with one drop of peppermint essential oil—can help relieve the gas, indigestion, and nausea associated with overeating. Furthermore, peppermint calms the muscles of the stomach and improves the flow of bile, which the body uses to digest fats. As a result, food passes through the stomach more quickly. Menthol and methyl salicylate, the main ingredients in peppermint, have calming effects on the gastrointestinal tract. Several studies support the use of peppermint for indigestion and irritable bowel syndrome.

3. Sip Herbal Tea

Sipping on herbal teas can actually promote the movement of food through your digestive tract and give relief from discomfort. Choose any herbal tea you like, but the best teas for digestion include peppermint tea, dandelion root tea, chamomile tea, licorice root tea, and pu-erh tea. Whether you’ve had a little too much to eat or just want some help soothing your stomach and improving your digestive system, tea can be a great way to relax and unwind after a meal.

4. Apple Cinder Vinegar To The Rescue

Add one tablespoon of apple cider vinegar to a glass of warm water with lemon and fresh ginger, and drink up. This will immediately aid digestion and restore the gut mechanism. Apple cider vinegar contains healthy probiotics that help strengthen the gut and restore its work. The ginger can tame a gurgly stomach, the lemon zest delivers a good source of antioxidants, and the raw apple cider vinegar brings probiotics to your gut—all of these can help combat post-feast bloating.

5. Add A Kick of Cayenne

Spicy drinks are known to ease digestive discomfort. Along with lemon and hot water, add a pinch of cayenne pepper. This will help stimulate the liver, aiding in elimination and detoxification. Also, this combination is a powerful digestive aid that can soothe stomach aches, gas, bloating, and more. Not to mention, cayenne can also ease cramps! It’s one of our favorite spices.

6. Sleep On Your Left Side

If you happen to overeat close to bedtime, opt to sleep on your left side. The stomach’s natural position is on the left side, where it can digest food more effectively. Gravity helps the waste travel from the small intestine to the large intestine. Therefore, left is ideal!

Furthermore, those who experience heartburn might benefit from sleeping on their left side. Research has shown a higher likelihood of acid reflux from sleeping on the right side.

The post Beat the Bloat: How to Boost Digestion When You Overeat appeared first on Camille Styles.

Featured image from our interview with Kate Waitzkin by Michelle Nash.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

A Gut Health Refresher

We all know gut health—also known as the microbiome—is important. And the science proves it. An ever-growing amount of research points to the enormous role your gut plays in overall health and wellbeing. A balanced gut is necessary for proper digestion, but having enough good bacteria also keeps you healthy in other ways. For example, by producing vitamins, supporting the immune system, and fending off harmful bacteria.

With more than 70% of your immune system residing in your gut, it’s worth keeping your gut well-nourished. The good news is, most people can enhance their gut health naturally through diet and proper supplements. Making space in your fridge for the best foods for gut health is definitely worth the effort.

What is the microbiome?

Your microbiome is an ecosystem of bacteria. It not only helps ferment the food you eat, but these bacteria can support blood sugar balance, digestion, and optimal health. Your gut helps support and protect your body from the outside world. Everything from antibiotics to inflammatory foods and birth control pills can negatively affect your gut. If you’re experiencing issues like poor digestion, stomach discomfort, or acne, it might be a sign of a microbial imbalance in the gut.

How to Achieve a Healthy Microbiome

Diversify, diversify, diversify. Eating balanced amounts of both probiotics and prebiotics can help ensure that you have the right balance of bacteria to keep your gut microbiota healthy. And many factors, including the foods you eat, can impact the type of bacteria found in your digestive tract. Generally speaking, a diverse microbiome equals a healthy microbiome. This is because the more species of bacteria you have, the more health benefits they can support. In fact, several studies show that elderly people possess a more diverse gut microbiota than younger adults. Between long-living Chinese, Japanese, and Italian people, all cohorts revealed diverse and balanced gut microbiota.

5 Steps to Improve Gut Health

Given that we all want to live long, vibrant lives, let’s dive into simple ways to improve your gut microbiome. 

1. Eat foods for gut health. Specifically, a diverse diet that’s rich in whole foods and antioxidants. A diet consisting of different food types can lead to a more diverse microbiome, which is beneficial for your health.
2. Prioritize the Mediterranean diet. There are a variety of reasons to eat a Mediterranean diet, but mainly because of the emphasis on vegetables, fruits, beans, and legumes. These are high-fiber, gut-friendly foods that promote the growth of beneficial bacteria. Eating a range of fresh, whole foods, mainly from plant sources, is shown to improve gut health.
3. Choose fermented foods. Fermented foods (or drinks!), like plain yogurt, kimchi, and tempeh can benefit the microbiome. They enhance its function and reduce the abundance of disease-causing bacteria in the intestines.
4. Add in prebiotics. Many fruits, vegetables, and whole grains contain prebiotics, but they can also be found on their own. Resistant starch (like an unripe banana) can also be a prebiotic. If eating an unripe banana sounds unappetizing, you can also benefit from prebiotics by eating cooked and cooled potatoes and rice. The cooling turns some of the digestible starches into resistant starches.
5. Increase your intake of probiotics. One of the most powerful ways? Take a probiotic supplement.

10 Foods for Gut Health

As mentioned, what you eat directly influences the makeup of bacteria in your gut. Which, in turn, impacts your health. A healthy gut helps keep chronic diseases like heart disease and cancer at bay, and can also reduce inflammation, keep your brain healthy, and help you maintain an optimal weight. It’s never too late to change your diet! Research shows that diversifying your plate can change your microbiome in as little as 24 hours.

Asparagus

Eating asparagus is an excellent way to help meet your fiber needs and keep your digestive system healthy. As a good source of fiber, asparagus promotes regularity and digestive health and may help reduce your risk of certain conditions, like heart disease, high blood pressure, and diabetes.

Recipe: Spring Potato Pizza With Asparagus And Burrata

Artichokes

Artichokes are high in fiber, which can help keep your digestive system healthy. This delicious spring veggie feeds gut bacteria, reducing your risk of certain bowel cancers, alleviating constipation, and helping mitigate other digestive woes. Plus, artichokes contain inulin, a type of fiber which acts as a prebiotic.

Recipe: Spinach Artichoke Tarts

Chia Seeds

Chia seeds can act as a prebiotic, helping your stomach produce good bacteria. In turn, chia seeds support a properly functioning digestive system. A superfood, they also act as a cleansing agent for your digestive system. They turn into a sticky gel-like substance when soaked in water.

Recipe: Protein Pancakes With Blueberries and Chia Seeds

Coconut Yogurt

Due to its probiotic nature, coconut yogurt can aid in digestive health. All yogurt is a slightly fermented food filled with healthy bacteria. Traditionally, yogurt is made from animal milk. However, there are plenty of plant-based yogurts available, including coconut yogurt. We love Cocojune and COCOYO. In fact, COCOYO boasts a whopping 25 billion probiotics per 1/2 cup serving (with no added sugar).

Recipe: Yogurt & Granola Breakfast Grazing Board

Beans

Cue: Beans, beans, the magical fruit… In all seriousness, beans are one of the most beneficial foods for gut health. A variety of beans, especially black beans, enhance gut health by improving intestinal barrier function and increasing the number of beneficial bacteria. This may help prevent gut-associated diseases.

Recipe: Sweet Potato and Chickpea Bowl with Feta Yogurt

Flax Seeds

Flaxseed is commonly used to improve digestive health or relieve constipation. Flaxseed may also help lower total blood cholesterol and low-density lipoprotein (LDL, or “bad”) cholesterol levels, which may help reduce the risk of heart disease. Be sure to grind your seeds or buy ground flaxseed—and keep them stored in the fridge or freezer. You can add ground flax to smoothies, oatmeal, and yogurt bowls or use as an egg replacement in vegan baked goods.

Recipe: Chocolate Banana Almond Butter Smoothie

Leafy Greens

No surprise that leafy greens are included in this list of foods for gut health. Leafy greens, such as spinach or kale, are excellent sources of fiber, as well as nutrients like folate, vitamin C, vitamin K, and vitamin A. Research shows that leafy greens also contain a specific type of sugar that helps fuel the growth of healthy gut bacteria.

Recipe: Green Sauce Pasta

Lentils

Like beans, lentils can help improve gut health. Because lentils are a source of prebiotic fiber, they can help improve digestion. They can also help manage blood sugar levels and have been shown to make your heart healthier, lowering cholesterol and blood pressure.

Recipe: Black Lentil Salad with Roasted Vegetables & Goat Cheese

Sauerkraut

All fermented foods are wonderful for the gut! Sauerkraut, or fermented cabbage, is loaded with vitamins C and K, iron, and fiber, and naturally contains healthy gut bacteria. The nutritional value of certain ingredients, like cabbage, can be enriched by fermentation and it makes the food easier for us to digest. Surprise your guests and offer sauerkraut at your next brunch!

Recipe: Best Buddha Bowl from Love & Lemons

Squash

Foods rich in fermentable fibers, like sweet potato, cauliflower, butternut squash, and other squash varieties are great for stimulating the colon’s good bacteria. These ingredients also stabilize blood sugar levels, increasing low acid stomach levels and reduce inflammation in the gut.

Recipe: Roasted Delicata Squash

The Power of Resistance Starch

With each meal, consider how you can incorporate the aforementioned ingredients! Ultimately, you want to feed the good bacteria in your gut. Your good gut bacteria eat resistant starches (also known as prebiotics), which can be found in vegetables, legumes, and seeds. Other sources of prebiotics include acacia fiber, psyllium husk, and inulin. These come in the form of thin powders. You can easily add to your smoothie, coffee, or hot drink of choice—they feed your gut prebiotic fiber to create a very healthy digestive tract.

Add Fermented Foods

Beyond resistance starch, consider fermented foods. They’re a wonderful (and delicious!) way to feed your good bacteria. Foods like sauerkraut, kimchi, tempeh, and coconut yogurt help populate your microbiome with diverse probiotics and essential nutrients.

The Worst Foods for Gut Health

Rather than classify foods as good or bad, it’s important to emphasize the importance of bio-individuality. You are unique—as is your gut bacteria. That’s a beautiful thing! Knowing how different foods might affect your gut will help you make informed decisions. Generally speaking, refined grains, refined sugars, industrial seed oils, conventional dairy, and alcohol are gut-offenders. In essence, these ingredients can have a massive impact on overfeeding yeast and candida in the body. In turn—you guessed it—affecting gut health.

The post A Nutritionist’s Top 10 Foods to Improve Your Gut Health appeared first on Camille Styles.

Featured image from our interview with Mary Ralph Bradley by Michelle Nash.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

What are probiotics?

Probiotics are tiny living organisms. They include certain bacteria and yeasts, usually found in fermented foods or dietary supplements. The ISAPP (International Scientific Association for Probiotics and Prebiotics) defines probiotics as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.” These microorganisms, which consist mainly of bacteria, are naturally present in fermented foods, but they may be added to other food products and are available as dietary supplements. 

Bacteria tends to get a bad rap, but remember that you have two kinds of bacteria in (and on) your body—good bacteria and bad bacteria. Probiotics are made up of good bacteria that help keep your body healthy and working well. This good bacteria helps you in many ways, including fighting off bad bacteria when you have too much of it. In essence, probiotics are part of a larger picture concerning bacteria and your body: Your microbiome. Think of a microbiome as a diverse community of organisms, like prebiotics and probiotics, that work together to keep your body healthy. 

Prebiotic vs. Probiotic

Prebiotic vs. Probiotic—what’s the difference? The two can be easily confused. Although they’re both important for human health, let’s differentiate between the two. After all, they have different roles. Found in certain foods or supplements, probiotics are beneficial bacteria. Prebiotics, on the other hand, are types of fiber that feed friendly bacteria in the digestive system. These substances come from types of carbs (mostly fiber) that humans can’t digest. The beneficial bacteria, in your gut, eat this fiber. They’re typically complex carbohydrates (such as inulin and other fructooligosaccharides) that microorganisms in the gastrointestinal tract use as metabolic fuel.

Although you don’t need to take a prebiotic for probiotics to work, taking a prebiotic may make your probiotics more effective. In essence, prebiotics may support a healthy gut—offering better digestive health, fewer antibiotic-related health problems, and other benefits. Despite less research on prebiotics than on probiotics, some studies indicate their efficacy.

The Power of a Diverse Microbiome

At any rate, eating balanced amounts of both probiotics and prebiotics can help ensure that you have the right distribution of bacteria to keep your gut microbiota healthy. And many factors, including the foods you eat, can impact the type of bacteria found in your digestive tract.

Generally speaking, a diverse microbiome is considered healthy. This is because the more species of bacteria you have, the more health benefits they may be able to contribute to. In fact, several studies show that elderly people possess a more diverse gut microbiota than younger adults. Between long-living Chinese, Japanese, and Italian people, all cohorts revealed diverse and balanced gut microbiota. Whereas, disturbed gut microbiotas with dysbiosis were observed in the elderly who suffer from different comorbidities. 

How to Improve Your Gut Microbiome

Given that we all want to live long, healthful lives, let’s dive into simple ways to improve your gut microbiome. 

1. Eat a diverse diet, rich in whole foods and antioxidants. A diet consisting of different food types can lead to a more diverse microbiome, which is beneficial for your health. When in doubt, cook the rainbow. 
2. Prioritize the Mediterranean diet. There are a variety of reasons to eat as the Mediterraneans do, but mainly because of the emphasis on vegetables, fruits, beans, and legumes. These are high-fiber, gut-friendly foods that promote the growth of beneficial bacteria. Eating a range of fresh, whole foods, mainly from plant sources, is shown to improve gut health.
3. Choose fermented foods. Fermented foods, like plain yogurt, kimchi, and tempeh can benefit the microbiome. They enhance its function and reduce the abundance of disease-causing bacteria in the intestines.
4. Add in prebiotics. As mentioned, prebiotics are key. (And to clarify, it’s not really a question of prebiotic vs. probiotic—both work in tandem to support healthy digestion.) Many fruits, vegetables, and whole grains contain prebiotics, but they can also be found on their own. Resistant starch (like an unripe banana) can also be a prebiotic. If eating an unripe banana sounds unappetizing, you can also benefit from prebiotics by eating cooked and cooled potatoes and rice. The cooling turns some of the digestible starches into resistant starches.
5. Increase your intake of probiotics. One of the most powerful ways? Consider a probiotic supplement.

Why Taking a Probiotic Supplement Can Transform Your Health

When it comes to showing your gut some love, consider incorporating a probiotic supplement. Ongoing research shows that taking a probiotic not only supports a healthy gut, but it can also contribute to decreased levels of anxiety, depression, and more. The gut-brain connection is fascinating, evidence in itself of the power of a high-quality probiotic supplement. Furthermore, the right probiotic supplement can keep your vaginal bacteria balanced, your digestion humming along, and your immune system supported.

Be sure to talk with your healthcare practitioner before starting supplementation, especially if you are taking other medications or have any underlying health conditions.

The Common Probiotics Species

Your bowels host an estimated 100 trillion microorganisms from more than 500 different species. That’s a lot. To simplify, the most commonly consumed probiotics are strains of two main species: Bifidobacteria and Lactobacillus. These species are also the most studied of all probiotics. Bifidobacteria are commonly used in foods and supplements. They’re thought to:

• support the immune system
• limit the growth of harmful bacteria in the intestine
• help in breaking down lactose into nutrients the body can use

Lactobacillus is the species of bacteria that produce lactase, the enzyme that breaks down lactose, or milk sugar. These bacteria also produce lactic acid, which helps control the population of bad bacteria. It also serves as muscle fuel and increases the body’s absorption of minerals. Lactobacillus bacteria are found naturally in the mouth, small intestine, and vagina.

The Common Probiotics Strains

Probiotic strains are genetic subtypes of species. Each probiotic strain has a different effect on the body. These are six common strains of probiotics that you’ll find on food and supplement labels:

Bifidobacteria animalis. This strain helps aid digestion and fight food-borne bacteria. It’s also thought to boost your immune system.

Bifidobacteria breve. This strain lives in your digestive tract and in the vagina. In both places, it fights off infection-causing bacteria or yeast. It helps your body absorb nutrients by fermenting sugars. It also breaks down plant fiber to make it digestible.

Bifidobacteria lactis. This is derived from raw milk. It’s an ingredient found in some infant formula, but it also serves as a starter for buttermilk, cottage cheese, and other cheeses. 

Bifidobacteria longum. This strain lives in your gastrointestinal tract. It helps break down carbohydrates.

Lactobacillus acidophilus. This strain is found in the small intestine and in the vagina. Like bifidobacteria breve, it helps digestion and may help fight off vaginal bacteria. You can find it in yogurt and fermented soy products, such as miso.

Lactobacillus reuteri. This strain is found in the intestine and mouth. One study showed that it decreased the oral bacteria that cause tooth decay. It’s also thought to help the digestive system. 

What to Look for in a Probiotic Supplement

When purchasing a probiotic product, check the label for the type of species and strain to make sure they align with your specific health needs. Look for language that indicates there are live and active bacterial cultures. Locate the amount of CFUs (colony forming units), which are the number of live and active microorganisms in each serving. For overall health, reach for a probiotic with multiple strains.

Some probiotics require refrigeration, some are shelf-stable. Always look at the product packaging to see whether or not the probiotic needs to be stored in the refrigerator. If you travel frequently or prefer to store your supplements at room temperature, choose a product accordingly.

11 of the Best Probiotic Supplements

If you’re not sure how to choose the right probiotic for your health goals and lifestyle, we put together a list of our top 11 probiotics. Whether you’re looking for the best probiotic for gut health, mental health, acne, or another area of your wellness you’d like to support, we’ve got you covered.

Just Thrive Probiotic

My go-to probiotic, Just Thrive’s breakthrough, award-winning probiotic contains the proprietary strain, Bacillus Indicus HU36®. It produces antioxidants directly in the digestive system where they can be best absorbed by your body. Furthermore, Just Thrive offers the first 100% spore-forming probiotic and antioxidant supplement. Unlike most other probiotics, it guarantees the survivability through the stomach and upper digestive system. Many reviewers rave about their non-existent digestive woes and bloating when taking this probiotic. 

Just Thrive Probiotic

$49.99

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mindbodygreen probiotic+

This probiotic+ supplement is the only blend in the world with a unique combination of four strains, specifically designed to ease bloating, aid digestion, and elevate your gut microbiome. These probiotic strains have been clinically shown to support gut health and maintain key, daily functions of the digestive system.

mindbodygreen probiotic+

$80

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Thorne FloraMend Prime Probiotic

FloraMend offers benefits for occasional digestive upset, nutritional support for a challenged immune system, and balanced gut flora for healthy neurotransmitter production (important for a positive mood and healthy outlook). This everyday probiotic is for individuals minding their gut health and who have identified weight loss or maintenance as a health goal.

Thorne FloraMend Prime Probiotic

$49

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Thorne FloraPro-LP Probiotic

Ideal for individuals on antibiotics, pre/post-surgery, or those with a weakened or impaired immune system, this probiotic by Thorne is shown to improve gut health post-illness or surgery. Its unique genome allows this bacteria species to more easily adapt to different environmental conditions, and it has a high tolerance for high acidic environments, such as the acidity of the stomach.

Thorne FloraPro-LP Probiotic

$35

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Microbiome Labs MegaSpore Biotic

Like Just Thrive’s probiotic, MegaSporeBiotic is a 100% spore-based, broad-spectrum probiotic shown to maintain healthy gut barrier function. This unique all-spore formula effectively reconditions the gut by promoting microbial diversity. Best of all, MegaSporeBiotic boasts a five-year shelf-life, does not require refrigeration, and maintains a healthy gut microbiome.

Microbiome Labs MegaSpore Biotic

$55

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Mary Ruth’s Probiotic Turmeric+

This blend of turmeric and three probiotic strains was formulated specifically to support the gastrointestinal tract. This supplement has been shown to promote gut health in a variety of ways, including modulating the microbiome and supporting immune function. Additionally, curcumin—the main active component of turmeric—has been added to this supplement as research suggests it may be beneficial for supporting a healthy GI tract as well. 

Mary Ruth’s Probiotic Turmeric+

$30.95

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Mary Ruth’s Organic Liquid Probiotics

This 100 precent plant-based, raw, and vegan USDA certified organic liquid probiotic is extracted with water from a proprietary blend of three organic grasses. Mary Ruth’s shelf-stable liquid probiotic is formulated with 12 probiotic strains to support gut health and the immune system—no refrigeration required.

Mary Ruth’s Organic Liquid Probiotics

$40.46

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Solluna Feel Good SBO Probiotics+

A soil-based organisms probiotic (SBO) is a powerful way to further balance one of the most foundational processes in your body, digestion, so everything else functions better. The powerful benefits of Solluna’s probiotic supplement: Boosts immune system, improves skin health, supports healthy mood, contains prebiotics and postbiotics, and more. They’ve also added humic acid, a super nutrient that’s loaded with minerals, shilajit extract, an ancient postbiotic compound with numerous health benefits, turkey tail mushroom—a powerful immunity-boosting prebiotic—and chaga mushroom, a nutrient dense, anti-aging superfood.

Solluna Feel Good SBO Probiotics+

$51

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Align Probiotic 24/7 Digestive Support

Widely known as a favorite among gastroenterologists, this probiotic supplement supports healthy digestion and can help with occasional cramping, bloating, and gas. High-quality, this probiotic product has a simple, clean formula engineered to deliver an effective dose. Align is gluten-free, soy-free, and vegetarian.

Align Probiotic 24/7 Digestive Support

$31.99

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Garden of Life, MyKind Organics, Organic Apple Cider Vinegar Probiotic Gummies

This unique apple cider vinegar formula contains 2 billion CFU of probiotics, including clinically studied strains to support digestive and immune health. These delicious gummies contain 700mg of apple cider vinegar offering the benefits of ACV without any artificial ingredients or gelatin.

Garden of Life, MyKind Organics, Organic Apple Cider Vinegar Probiotic Gummies

$18.19

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Dr. Ohhira’s Probiotics

No refrigeration required, these probiotics contain 12 strains, making them much more potent and longer lasting in your gut. Additionally, the breathable capsule contains food for the probiotics to eat, meaning the bacteria are alive and active. Last but not least, this supplement is enhanced with super fruits like goji berries and blueberries.

Dr. Ohhira’s Probiotics

$47.96

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The post Prebiotics vs. Probiotics—A Nutritionist on Which Supports Your Gut Health Best appeared first on Camille Styles.

Featured image from our interview with Inge Theron by Teal Thomsen.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

Why is gut health important?

Picture your gut as the bustling control center of your body: the place where digestion, immunity, and mood regulation take center stage. Its influence runs the gamut. But here’s the thing—gut health isn’t just about feeling comfortable after a meal. It’s a powerhouse that affects your entire well-being.

As mentioned, your gut is home to trillions of microbes. And they’re constantly working in harmony to digest food, extract nutrients, and shield you from harmful invaders. Simultaneously, a balanced gut bolsters immunity and a happier mind. So, whether you’re chasing boundless energy, a robust immune system, or a better demeanor, nurturing your gut health is the not-so-secret secret to unlocking your body’s full potential.

Do you have a healthy gut?

Let’s begin here. Ultimately, a healthy gut microbiome isn’t one-size-fits all. It manifests itself in various subtle—yet significant—ways. Here are signs your gut flora might be in good shape:

Regular digestion. You experience regular, comfortable bowel movements without excessive bloating, gas, or discomfort.

Balanced appetite. You have a well-regulated appetite and don’t experience intense (and frequent) cravings for sugary foods. Instead, you tend to crave nutrient-dense foods rather than highly-processed options.

Minimal food sensitivities. You can tolerate a wide variety of foods without experiencing frequent digestive discomfort or sensitivities.

Stable mood. Your mood is generally positive, and you experience fewer mood swings, anxiety, or feelings of depression.

Strong immunity. You don’t get sick very often and recover fairly quickly when you do fall ill.

Clear skin. Your skin appears healthy, with fewer breakouts, dryness, and irritations.

Optimal weight. You maintain a healthy weight without extreme fluctuations or difficulty managing it.

Steady energy levels. You have consistent energy levels throughout the day, without daily crashes or fatigue.

Restful sleep. Speaking of energy, you get quality sleep, falling asleep relatively easy and waking up refreshed.

Strong nails and hair. Your nails are strong, and your hair is healthy and growing well.

Good oral health. Your gums are pink and healthy, and you have minimal issues with bad breath or dental problems.

Regular exercise tolerance. You can engage in moderate movement without excessive fatigue or delayed recovery.

Balanced stress response. Overall, you manage stress well. Your body doesn’t overreact to minor stressors. In turn, you experience clearer thinking and improved focus throughout the day.

Regular blood sugar levels. Your blood sugar levels remain stable without drastic fluctuations.

Proper hormonal balance. You experience regular and comfortable menstrual cycles (if you currently menstruate). Hormonal imbalances are minimal.

Telltale Signs of an Unhealthy Gut

On the opposite end of the spectrum, what are the telltale signs of a not-so-healthy gut? Oftentimes, a malfunctioning gut sends distinct signals. Think: frequent digestive discomfort (i.e., bloating, gas, and irregular bowel movements). Additionally, unexplained weight fluctuations could be linked to poor gut health. For others, skin problems suggest an underlying gut issue—persistent acne, eczema, or rashes.

Constantly sick? Frequent infections or slow recovery could also point to an imbalanced gut. Furthermore, mood disruptions (chronic stress, anxiety, depression, etc.) might originate from an unhealthy gut-brain connection. Last but not least, intense sugar cravings and unhealthy food preferences could be signs of an out-of-balance gut microbiome.

If you experience these persistent symptoms, chat with your healthcare provider.

What are gut health wreckers?

If your gut microbiome isn’t where you want it to be, don’t fret. Between chatting with your healthcare provider and implementing our tips to improve gut health, you’ll be well on your way. That said, what are factors that can significantly disrupt your digestion?

1. Poor diet. A diet high in ultra-processed foods, sugar (especially artificial sweeteners), and trans fats, and low in fiber and fermented foods can negatively impact gut health. These things encourage harmful bacteria to grow, reducing the diversity of beneficial ones.
2. Antibiotics. While antibiotics are important for treating infections, overuse or misuse can kill off both harmful and beneficial bacteria in the gut, leading to imbalances.
3. Chronic infections. On the flip side, frequent or untreated infections can disturb the balance of the gut microbiome.
4. Chronic stress. Prolonged stress can alter the gut-brain communication, leading to inflammation and changes in gut motility and function.
5. Lack of sleep. Newborn stage aside, consistent sleep is key. After all, inadequate sleep can disrupt the gut microbiome, contributing to inflammation and other health issues.
6. Lack of physical activity: Sedentary lifestyles can negatively impact gut health by reducing microbial diversity and impairing digestion.
7. Excessive alcohol. Heavy alcohol consumption can damage the gut lining and alter the balance of gut bacteria. The same goes for smoking.
8. Environmental toxins. Exposure to pollutants and environmental toxins can affect gut health. They disrupt the microbiome’s delicate balance.
9. Uncontrolled diabetes. Poorly managed diabetes (as well as blood sugar levels) can alter gut health and contribute to gastrointestinal issues.
10. Dehydration. Drink up! Dehydration can affect digestion and gut motility, leading to constipation and other issues.

Simple Ways to Improve Your Gut Health

At the end of the day, gut health is about more than just eating fiber and taking a probiotic. Below are 10 important (but often underestimated!) tips to support a healthier gut:

1. Manage Stress

Not to sound like a broken record, but chronic stress can negatively impact your gut health. Aim to practice stress-reduction techniques such as meditation, deep breathing, yoga, and mindfulness every day. These can have a lasting impact on your gut.

2. Hydrate, Hydrate, Hydrate

Staying well-hydrated is essential for maintaining gut health. Water helps with digestion, absorption, and maintaining the integrity of the gut lining. Don’t love plain H2O? Add citrus, fresh herbs, or berries. Bone broth and tea count, too.

3. Prioritize A Diverse Diet

Specifically, enjoy a wide variety of foods rich in prebiotics (fiber-rich foods like fruits, vegetables, and whole grains) to nourish beneficial gut bacteria. Fermented foods are ideal as well: yogurt, kefir, sauerkraut, kimchi, etc.

4. Limit Artificial Sweeteners

Research shows that artificial sweeteners may negatively impact gut bacteria. Opt for natural sweeteners like honey or maple syrup instead. The same goes for preservatives and emulsifiers, like guar gum.

5. Properly Prepare Grains and Legumes

Did you know that soaking and fermenting legumes and grains can reduce anti-nutrients? This, in turn, makes them easier to digest.

6. Chew Thoroughly

Ever scarfed down your meal and left blah after? Same. Keep in mind that proper chewing breaks down food into smaller particles, making it easier for your gut to digest and absorb nutrients. Don’t fret about a specific number of bites, but hone in the flavors in every mouthful and put your fork down often.

7. Consider Intermittent Fasting

While this dietary pattern isn’t for everyone, intermittent fasting (also known as time-restricted eating) can promote gut health. How so? It gives your digestive system a break and supports the balance of gut bacteria.

8. Get Adequate Sleep

Unfortunately, poor sleep impacts more than just your gut microbiome. Prioritize getting 7-9 hours of quality sleep each night to support gut health. We’ve got plenty of tips and tricks.

9. Play In The Dirt

That’s right. Exposure to some dirt and germs can help develop a stronger immune system and healthier gut. Embrace a balanced approach to cleanliness. Start a garden!

10. Move Your Body

And no, this doesn’t mean daily HIIT. Walking is great. Exercise promotes a diverse gut microbiome and improves gut motility. Aim for regular (mild to moderate) physical activity to keep your gut in top shape.

The Takeaway

Remember, your body (and its microbiome) is unique. Experiment with these tips and find what works best for you. And start slow! When it comes to gut health, taking a holistic approach is best. Whether you’re savoring a diverse range of foods, practicing stress-relief techniques, or simply giving your body the rest it deserves, every action counts. Embrace the wisdom of your gut, and let it guide you toward a life brimming with vitality, energy, and radiant health.

The post Your Gut Health Guide—A Nutritionist Shares Her 10 Ultimate Tips for Better Digestion appeared first on Camille Styles.

Featured image by Michelle Nash.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

What are flaxseeds?

Small in size—but colossal in health benefits—flaxseeds are nature’s tiny powerhouses. As their name suggests, these oval-shaped seeds come from the flax plant. Despite recent popularity in the wellness world, flaxseeds aren’t new news. These tiny seeds are centuries-old. An excellent source of healthy omega-3 fatty acids, fiber, and phytochemicals, you can enjoy these nutty-tasting seeds in endless ways. Whole, ground, or cold-pressed in the form of flaxseed oil, you can add flax to various dishes and recipes to enhance their nutritional value.

Ground Flax vs. Whole

If you’ve ever shopped for flaxseeds, you’ve likely come across whole and ground flax. Ultimately, both are nutritious. However, one type takes the cake. Ground flax, baby. When it comes to whole flaxseeds, they’re fairly difficult to crack (even with careful chewing). As such, if flaxseeds pass through your digestive tract unbroken, your body doesn’t receive the full nutritional benefits. That said, the process of grinding—in a blender, coffee grinder, or food processor—breaks up the seed, making it easier for your body to digest. At the end of the day, ground flaxseed provides more nutritional benefits. Want to grind your flaxseeds at home? We have a tutorial for you!

Flaxseed Storing Tips

Properly storing flaxseeds is essential to maintaining their freshness and nutritional value. Light and heat are not their friends! Therefore, it’s best to keep flaxseeds in an airtight container—such as a glass jar—in your fridge. When possible, buy whole flaxseeds (they have a longer shelf life) and grind your flaxseeds at home. Simply grind your flaxseeds as needed, ideally as part of your weekly meal prep. In turn, this prevents the seeds from going rancid.

Flaxseeds For Gut Health: What You Need To Know

When it comes to gut health, flaxseeds pack a punch. Loaded with dietary fiber (almost six grams for two tablespoons!), flaxseeds can help promote regular bowel movements and prevent constipation, keeping your digestive system functioning smoothly. Additionally, their high fiber content acts as a prebiotic, providing nourishment for the bacteria in your gut. Furthermore, flaxseeds contain lignans, which have antioxidant and anti-inflammatory properties. These compounds can also help balance hormones! Enhance digestion, support a diverse microbial community, and foster a healthier gut environment with these tiny but mighty seeds.

15 Flaxseed Recipes for Gut-Friendly Goodness

Not sure how to incorporate flaxseed into your daily diet? We have you covered. From oatmeal and smoothies to salads and energy bites, a dash of flax does the body good. Most of these recipes are gluten-free and vegan, too!

Vegan Gluten-Free Chocolate Chip Cookies

Simply swap the tablespoon of chia seeds for ground flax. Pair with a chilled glass of non-dairy milk and thank us later.

Oatmeal Quinoa Power Bowl

Along with fruit and nuts, top your bowl with a spoonful of flax for added fiber. Your weekday breakfast just got a simple (yet effective) upgrade.

Gluten-Free Dairy-Free Pumpkin Muffins

While fall is still months away, these pumpkin muffins always hit the spot. Made without eggs—and with ground flax instead—these are perfect for those with allergies or food preferences. Kids love them as well!

Gluten-Free Dairy-Free Brownies

Keeping with a sweet theme, these brownies are to die for. You need them in your life. Yes, need. They’re fudgy and decadent, yet made with wholesome ingredients. Need we say more?

Cookies and Cream Smoothie

Segueing into smoothies, they’re the perfect vehicle for a tablespoon or two of flax. You can add your seeds, whole, as the blender will grind them up for optimal absorption. If you’re not convinced, know this: it’s Jennifer Garner-approved.

Tropical Turmeric Smoothie

A family favorite! This smoothie is loaded with energizing fruit, antioxidants, and probiotics. Summer never tasted so refreshing.

Get Figgy With It Smoothie

With a kick from fresh ginger and the natural sweetness of Black Mission figs, you’ll want to add this smoothie to your lunch rotation—stat. It’s creamy, earthy, and bursting with flavor.

Healthy Green Smoothie

Simple yet effective, you probably already have most of these ingredients at home! Add a tablespoon of flax for an extra dose of healthy fats and fiber.

Green Goddess Pasta Salad

With ingredients like tahini, nutritional yeast, and honey, this pasta salad is a flavor explosion—in the best way possible. Sprinkle 1-2 teaspoons of ground flax on top of your plate, and et voilà, you’ve added a few more grams of fiber to your meal.

Green Fruit Salad with Ricotta and Herbs

In many ways, every salad is an opportunity to add a dash of ground flax on top. And this salad with fruit is no exception. Add a few teaspoons of flax to the ricotta dip—no one will notice!

Chai Spice Buckwheat Granola

Without changing the consistency or texture, add one tablespoon of ground flax to this wholesome, unique granola recipe. For an additional boost of fiber, sprinkle another few teaspoons on top of your bowl.

Pumpkin Overnight Oats

The make-ahead breakfast that’s perfect for busy mornings. Creamy, perfectly spiced, and slightly sweet, you’ll never know it’s loaded with fiber and healthy fats. Add an additional two teaspoons of flax to the recipe.

Peanut Butter Yogurt Toast

A match made in heaven, peanut butter and banana are a timeless classic. Amp up the nutrition profile with a dash of flax on top.

Banana Cashew Baked Oatmeal

Speaking of bananas, if you haven’t tried this banana cashew baked oatmeal, here’s your gentle nudge. Made with nourishing ingredients—like flaxseed, coconut oil, and cashews—a bowl of these baked oats will keep you full all morning.

Mediterranean Grain Bowl

We may be biased, but this is the most delicious and satisfying midday meal. Fiber-rich grains meet protein and veggies—topped with a lemon-yogurt dressing, it’s everything and more. Drizzle the top with flaxseed oil and you’re good to go.

The post This Seed Will Supercharge Your Gut Health, According to A Nutritionist appeared first on Camille Styles.