Tag Digestion

When it comes to breakfast, everyone has a method to their madness. Some swear by a hearty, savory meal. Others opt for something light and sweet. Most prioritize speed and convenience, while a few relish the slow ritual of cooking a gourmet dish. Whether you’re a breakfast enthusiast or a coffee purist—a health-conscious eater or an occasional indulger—breakfast is a deeply personal affair. But does your morning meal contain enough fiber for optimal digestion and stable blood sugar levels? Let’s take a closer look at what’s on your plate. It’s time to kickstart your day with these high-fiber breakfasts.

Featured image by Michelle Nash.

How much fiber should you eat in a day?

Unfortunately, most of us aren’t getting enough. In fact, when we talk about the pitfalls of the American diet, we tend to focus more on our addiction to processed sugar and less on our inadequate fiber intake. Currently, the average American consumes 10-15 grams of fiber per day. Which—spoiler alert—is nowhere near the mark. So, how much fiber do you need? The official recommendations state no less than 28 grams/day. However, what we actually need may be 50+ grams/day.

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Tips to Add More Fiber to Your Diet

To begin, start slow. After all, a sudden increase in fiber can lead to digestive discomfort. But by gradually incorporating more fiber-rich foods into your meals, your digestive system has time to adapt. This gradual approach is key. Below are 10 ways to add more fiber to your diet:

1. Start your day with whole grains. Choose organic oats, oat bran, or sprouted-grain English muffins (instead of refined grains).
2. Eat in color. Incorporate fruits and vegetables into every meal and snack. Fresh, frozen, and canned all count.
3. Leave the skin on. When possible, leave the skin on fruits and vegetables like apples, potatoes, and cucumbers, as it’s often rich in fiber.
4. Add legumes. Include beans, lentils, and chickpeas in soups, salads, stews, and stir-fries. You can even swap traditional tortilla chips for bean-based chips!
5. Snack on nuts and seeds. Grab a handful of almonds, walnuts, or pumpkin seeds for a satisfying and fiber-rich snack.
6. Blend greens into smoothies. Add a handful of spinach or kale to your morning smoothie.
7. Use alternative flours. When cooking or baking, try using almond flour, coconut flour, or garbanzo bean flour to up your fiber intake.
8. Choose fiber-rich snacks. Air-popped popcorn, veggies with hummus, chia pudding, and mashed avocado with seed-based crackers are great options.
9. Read labels. Pay attention to food labels and choose products with higher fiber content. Aim for at least four grams of fiber per serving!
10. Stay hydrated. Drink plenty of water as you increase your fiber intake to prevent digestive discomfort.

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Why Your Breakfast Needs Fiber

Okay, need is a strong contender, but hear us out: fiber is the unsung hero of morning nutrition. First and foremost, it’s your digestive system’s best friend. It encourages regular bowel movements—key for minimizing bloating and detoxing excess hormones.

Second, fiber plays a pivotal role in managing blood sugar levels. By slowing the absorption of starchy carbs and sugars, fiber helps prevent a mid-morning energy crash. Third, fiber supports heart health by lowering cholesterol levels. Whether you prefer a simple piece of toast or something more elaborate, make fiber a non-negotiable.

Sources Of Breakfast Fiber

With fiber as the focal point, what are the best sources of breakfast fiber? From nuts and seeds to leafy greens and psyllium husk, the sky’s the limit.

Chia seeds

These tiny seeds are packed with both healthy fats and fiber. Add them to yogurt, use them to uplevel your peanut butter toast, or mix chia seeds into oatmeal. You can also make chia pudding or toss them into your smoothies.

Flaxseeds

Ground flaxseeds are also an excellent source of fiber. Sprinkled on cereal, mixed into batter for pancakes or muffins, or blended into smoothies, they can be incorporated similarly to chia seeds.

Basil seeds

New to basil seeds? As their name suggests, these small, black or brown seeds come from the basil plant. Like chia seeds, they’re gelatinous when soaked in water. Despite their small size, basil seeds are a good source of dietary fiber. Incorporate them the same way you would with chia seeds!

Fruit

Most fruits—particularly berries, apples, pears, oranges, and kiwi—are high in fiber. To get the most bang for your buck, enjoy fruit, whole, with their skins on.

Nuts

Almonds and pistachios are among the highest in dietary fiber. Almonds contain approximately 3.5 grams of fiber per 1-ounce serving, while pistachios provide about 3 grams of fiber per 1-ounce serving! A blood sugar-friendly addition, pair nuts with carbs (fruit, bread, granola, etc.).

Bran

Bran, like other whole grains, is an effective way to increase your daily fiber intake and support overall digestive health. In fact, bran contains the highest concentration of fiber in grains! If you haven’t tried bran (oat bran, bran flakes, etc.), it’s hearty, filling, and rich in insoluble fiber.

Leafy greens

Spinach, kale, and Swiss chard, are all high in fiber. They contain both soluble and insoluble fiber, which adds bulk to your diet and aids in digestion. Toss leafy greens into scrambles, smoothies, etc.

Artichokes

Although not your typical breakfast food, artichokes are packed with fiber. In fact, artichokes are among the highest-fiber veggies! Add marinated artichokes to a breakfast grazing board, toss them into a frittata, or make an egg and artichoke tartine.

Legumes

Beans, lentils, chickpeas, and peas are all rich in both soluble and insoluble fiber. Make breakfast tacos with black beans, swap your avocado toast for chickpea socca, or dollop a hearty spoonful of peanut butter on top of your oats.

Psyllium husk

Last but not least, psyllium husk. This is a plant-based source of soluble fiber that can be very effective in relieving constipation. Add a teaspoon or two to your smoothie, mix it into yogurt, or bake it into gluten-free recipes (as a binding agent).

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Balanced Breakfast Formula

Of course, fiber is only a piece of the puzzle when it comes to a balanced, satisfying breakfast. Ultimately, you want a mix of nutrients to support sustained energy, stable blood sugar levels, and satiation. That said, what does a balanced breakfast look like?

Protein (25-30% of your plate):

• Scrambled eggs or a serving of Greek yogurt
• Plant-based options like tofu or tempeh for vegetarians
• Lean protein sources like turkey or chicken breast

Healthy Fats (20-25% of your plate):

• A serving of avocado
• A tablespoon or two of nut butter
• A serving of ghee, extra-virgin olive oil, full-fat cheese, etc.

Fiber (25-30% of your plate):

• A generous portion of non-starchy vegetables (spinach, kale, peppers, broccoli, etc.)
• A piece of whole, low-glycemic fruit
• A serving of seeds (chia, flax, etc.)

Starchy Carbohydrates (15-20% of your plate):

• A small serving of whole-grain cereal
• A slice of whole-grain bread or a whole-grain English muffin
• A serving of cooked oatmeal or quinoa

Adjust the portion sizes according to your individual dietary needs and preferences!

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10 High-Fiber Breakfast Ideas

If you’re tired of feeling sluggish and hungry just a few hours after breakfast, it’s time to supercharge your mornings with a high-fiber breakfast. Below are 10 of our go-to meals that pack a fibrous punch.

1. Fig And Tahini Smoothie

This fig and tahini smoothie checks all the boxes: sweet, gingery, and satisfying. It’s light yet filling, the perfect post-workout breakfast.

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2. Banana Cashew Baked Oatmeal

Do your future self a favor and make this banana cashew baked oatmeal. Nothing beats the flavor combo of banana, peanut butter, cashew, and cinnamon. Best of all, the oats, fruit, and flax add a generous dose of fiber!

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3. Vegetable Drawer Goat Cheese Frittata

Not sure what to do with your wilting veggies? Toss them into this protein-packed and fiber-rich goat cheese frittata. Getting your fiber in just got a little easier.

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4. Chickpea Socca With Cherry Tomatoes

Calling all savory breakfast lovers, our chickpea socca with cherry tomatoes with a soft-boiled egg is divine. If you haven’t tried socca, it’s naturally gluten-free and incredibly easy to whip up. It’s truly perfect any time of the day. For mornings, it’s an amazing savory idea—similar to a frittata and just as satisfying. 

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5. Pumpkin Muffins

No matter the season, these pumpkin muffins always hit the spot. In fact, we’re known to meal prep a batch or two every month. The toughest part of this recipe? Patiently letting the muffins cool before diving in. They’re made without gluten or dairy—but you’d never know.

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6. Vegan Banana Muffins

Speaking of muffins, let us introduce you to the best (yes, the best) vegan banana muffins. These muffins are out-of-this-world fluffy and moist—the perfect accompaniment to your cold-brew coffee. Packed with oats, almond flour, bananas, and tahini, they check fiber off your morning to-do list.

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7. Healthy Green Smoothie

A healthy green smoothie that doesn’t taste chalky, fibrous, or too earthy? Sign us up. This is the little black dress of breakfasts—a blood sugar stabilizer that takes minutes to prepare. To make it even more filling, toss in a scoop of your favorite vanilla protein powder.

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8. Chai Spice Buckwheat Granola

Arguably the coziest start to your day, this chai spice buckwheat granola knows a thing or two about fiber. Instead of using rolled oats as the base, a chunk of the recipe calls for buckwheat groats. They’re mild in flavor and when toasted, become extra crunchy. It’s a gluten-free ancient grain with loads of fiber. Make a batch of this granola for busy weekday mornings.

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9. Tropical Turmeric Smoothie

We love infusing chilly fall mornings with a taste of the tropics. And this tropical turmeric smoothie fits the bill. It tastes like sunshine and it’s loaded with fiber-filled fruit and flax.

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10. Kitchari

This easy kitchari recipe is a one-pot, weekday hero. Although it’s often enjoyed at dinner, switch up your typical breakfast for a bowl of this goodness. Rich in mung beans and basmati rice, you’ll start your day with an anti-inflammatory and fiber-rich punch.

We’ve all been there: we can’t get enough of a comforting dish or indulgent appetizer, and suddenly, that overly full feeling hits. Be it shoveling leftover short ribs while doing dishes or licking the brownie dough bowl clean, it’s easy to go from blissfully satiated to bursting at the seams. Although we’re all about food freedom, building healthy eating habits starts with mindfulness. And unfortunately, being mindful is often an afterthought. That’s why the question of how to digest food faster is one met with a whole lot of confusion. Luckily, we have answers.

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.

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.

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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.

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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.

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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.

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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.

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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.

This post was originally published on December 15, 2022, and has since been updated.

It’s no secret that we’re gut health fanatics at Camille Styles. From glowing skin and proper digestion—to a steady mental state—we’re not shy about our love for this universal subject. And spoiler alert: we’ve hardly scratched the surface. Containing trillions (yes, trillions) of bacteria, our gut flora has tremendous impact from our head to our toes. With that in mind, we’re diving deep. Get ready to unlock the door to a healthier, more invigorated life—one that begins in the very core of your being. Curious to know how to improve gut health? Read on.

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

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.

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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.

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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.

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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.