Tag Health

Over the last few months, I’ve made a major shift in my diet—and (as I was surprised to discover) it actually changed my life. I wanted to share the story with you because it’s taken me on a health journey where I’m learning so much and feeling inspired to create and share so many new recipes with you. The big change? I’ve stopped eating grains. Yes, the girl who’s always been a pizza / sourdough / taco fanatic is no longer eating wheat, corn, quinoa, or any other type of grain at all. Let me explain.

Turns out, eating a grain-free diet healed the gut health issues that have affected me for the last decade. For years, I’ve been plagued with digestive issues that have sent me to countless doctors and practitioners, and surprisingly, simply removing grains from my diet eliminated all my symptoms within days. So today, I’m going to share the biggest changes I’ve seen in my health since going grain-free. My hope is that my story could help some of you on your own health journeys because I believe we all deserve to be living our most high-energy and vibrant lives.

First, watch the video below where I walk you through my journey—I also get into some of the “bonus” healthy habits I’ve been incorporating every day to feel the best I’ve felt in YEARS. Then, scroll on for some of my top grain-free diet and gut health learnings:

Grain-free diet and gut health

If you know me, you know that much of my life revolves around food. I’m a passionate cook, I love to eat, and I create recipe and food content for a living. I’ve always preached the philosophy that there’s room for everything in your diet—and I still believe that—unless those foods are preventing you from living your most vibrant and energized life.

The ONE thing I’ve learned in my years of research about nutrition is that there is no one-size fits all diet. I want to be very clear from the beginning: Grains are not “bad.” Pizza is not “bad.” Sourdough bread is not “bad.” This is all about how specific foods make you feel, and I for one want to be eating in a way that supports my overall health. For my particular digestive system — and I’m learning, a lot of other people’s too — grains can be very hard on the GI tract, and there are a lot of hidden intolerances. This is a little more all-encompassing than a gluten-free diet, and it’s different than having celiac disease or a gluten-intolerance. Eating “grain-free” means eliminating gluten and wheat, and also corn, oats, quinoa, rice, buckwheat, rye, amaranth, and barley.

Dr. William Davis says in his book Super Gut (which I highly recommend for anyone dealing with unresolved digestive issues):

“Wheat and grain elimination removes an extravagant source of intestinal inflammation and begins the process of healing your GI tract. ”

He goes on to explain:

Gliadin (a protein found in wheat) is directly toxic to the intestinal wall. Removing gliadin thereby removes a potent bowel toxin. Gliadin also breaks down normal intestinal barriers, allowing foreign substances, including gliadin itself, entry into the bloodstream…

Just as opioid drugs such as oxycodone and morphine cause constipation, so do gliadin-derived opioids slow intestinal peristalsis and cause constipation. Slowed peristalsis is a major issue in many cases of SIBO, and it can be reversed in the majority with wheat and grain elimination… Just by eliminating all wheat and grains, many people report complete relief or marked improvement of bowel urgency, acid reflux, heartburn, and constipation.”

My gut health history

One thing I haven’t shared a lot about on the internet (until now) is my long-standing gut health issues. Yes, talking about sluggish digestion and extreme bloating is personal, but statistics show that nearly half of women struggle with digestive issues, so I think it’s time we normalize these conversations.

I actually don’t know the cause of my digestive issues. After seeing functional doctors, GI doctors, and undergoing lots of testing—no one has ever been able to give me an actual diagnosis (which is the case for most people suffering from digestive issues.) So like so many of you, I’m left to act as my own guinea pig and keep searching for something to help me feel better. And let me tell you, I have tried some things, including: 

• Basically every supplement and probiotic on the market
• Intermittent fasting 
• Food combining
• At-home SIBO tests
• Making my own probiotic yogurt
• Colonics
• Hypnotherapy – yes, there is actually a school of hypnotherapy that claims to be able to heal the gut-brain axis and when you read about it, it makes a lot of sense, but it didn’t help me.
• Tons of different elimination diets to see if it was a food allergy (no gluten, dairy, lectins, meat, night shades—but never cutting out all grains altogether). 

Even after all that, I still struggled with the same issues. I would sometimes think that I found a solution and then I would end up right back where I started, dealing with the same old issues for weeks on end.

What happened when I stopped eating grains

The solution came during one of my worst bouts of continuous bloating and sluggish digestion. I was re-reading Super Gut and came to the line where Dr. Davis said, “Removing wheat and grains yields substantial improvements in GI health that aid in your efforts to reverse dysbiosis, SIBO, and SIFO and regain overall health.”

Since I’d tried just about everything else, I figured, what did I have to lose? So, starting that very day, I didn’t eat any grains at all. It may sound restrictive, but thankfully I love so many things that aren’t in this category: fruits, vegetables, cheese, olive oil, avocados, meat, fish, pasta made with chickpeas.

I was still eating deliciously and abundantly, and here’s the part that is SO crazy I would not have believed it if I hadn’t experienced it personally: within 48 hours, my gut health issues that had plagued me for over a decade were completely resolved. And stayed that way. Over the next 3 months, I followed my grain-free diet and felt better than I had in years. My energy was sky high, I slept great, I had a normal appetite instead of feeling uncomfortably full all the time, and my stomach was flatter than I could ever remember (even though I hadn’t actually lost weight.) I felt amazing. 

Will I ever eat grains again?

The truthful answer is: I don’t know. Being the food lover that I am, I have tried reincorporating some of my favorites. The first thing I tried was corn, because, living in Austin—tacos are life. Our family went out for Mexican, I ate some delicious corn tortillas, and… the next morning, my digestion was off. So I got back on the grain-free wagon and within about a day, I was back on track.

The next thing I tried—a few bites of pizza, which I’m gonna admit, is my favorite food. But again, I woke up the next morning feeling the old bloat and I realized that no matter how good a few bites of pizza tasted in the moment, it wasn’t worth it for me to feel sluggish and gross all day. I loved the new way that I was feeling SO MUCH, that giving up some foods, even foods that I loved, was 100% worth it to feel this good.

And that brings us to the present! I think that I’ll try reintroducing grains in the future to see what happens, but right now I feel so good, I’m gonna stay off grains for the foreseeable future. It’s important for me to transparently share my journey with you because, although going grain-free may not work for everyone, I hope it can help someone. If you have unresolved gut issues, why not try eliminating grains for a week and just see how you feel?

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Our gut health has a massive impact on our mood and energy levels, so taking time to figure out what works for your body is WORTH IT. And if you’re one of the many people also struggling with gut health issues, I promise that you really can feel great again. Keep looking for answers and experimenting until you find what works for you.

Leave me a comment if this resonates—I’d love to hear about your struggles in this area, what’s worked for you, and if you’d like to hear more about my grain-free journey! I have so many recipes and meal planning tips for this way of eating that I would love to share.

Let’s face it: a bloated midsection is all it takes to spiral down a weight-loss mission, negative self-talk, or a woe is me conversation with a friend. We’ve all been there. But truth be told, a bit of bloat is no big deal. In fact, it’s one of the most common phenomenons. When we eat, we bloat. And to a degree, this is totally normal. Bloating has a decidedly negative connotation in the wellness world, but it’s pretty standard. Therefore, let’s curb the chase for a persistently flat stomach—that’s not realistic. Especially during certain times of the month. You can, however, minimize bloat’s impact on your daily life. Without further ado, here’s everything to know about bloat: facts, myths, and the best teas for bloating.

What is bloating?

We know what it feels like—but what is bloating, exactly? Ultimately, bloating is a combination of gas, air, and/or fluid retention in the stomach and intestines. When you’re bloated, you may feel as if there is no room in your stomach. Often, your tummy feels full, tender, and tight. In some cases, swollen. If you’ve experienced it, bloating can be both uncomfortable and painful. Luckily, there are many ways to stop bloating in its tracks.

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What causes bloating?

A variety of factors. As mentioned, 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.

Surprising Facts About Bloat

While it’s common knowledge that overeating—as well as eating too fast—triggers bloat, there are sneakier culprits to a bloat brigade.

1. Healthy Foods Cause Bloat

Even some of the world’s healthiest ingredients can leave us bloated. We fill our bellies with hearty lentil salads and nourishing grain bowls, only to realize we’re a bit gassy. A few of the biggest culprits?Cruciferous vegetables and beans. Veggies are high in insoluble fiber, which draws fluid into your intestines. This leads to bloat. Of course, the answer isn’t to cut out good-for-you foods—like produce—rather, it’s to eat them alongside healthy fats and protein, cook your veggies for easier digestion, and focus on chewing slowly.

2. For Better Digestion, Ditch The Diet Foods

There’s more than one reason to ditch diet foods. Fat-free and sugar-free foods are laden with sugar substitutes, which are hard for your intestines to digest. They stay in the bowel and draw water in, increasing bloating. And even if your body can digest those faux sugars, they’ll just create even more gas. No, thanks.

3. Get Moving: Sitting All Day Makes You Bloat

In general, being more active leads to increased activity in the GI tract (a good thing!). Therefore, sitting all day can lead to slower metabolism to even slower digestion. Hello, constipation. And when you’re backed up, you’re likely bloated. The prescription? Move. Invest in a standing desk, do 20 squats between meetings, or head out for a quick lap around the block before cooking dinner.

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Signs of an Underlying Gut Issue

So, how do you know if you’re experiencing “normal” bloat or 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.

• 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. 
• 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.
• 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. 
• 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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Bye-Bye, Bloat: 5 Ingredients to Limit

If you regularly experience bloating, diarrhea, congestion, eczema, or acne, you’ll want to take a closer look at your diet. Keeping a food journal and jotting down your symptoms can be very insightful. That said—because we’re all bio-individuals, what triggers your bloat won’t be the same as mine. Take this list with a grain of salt.

At any rate, these are universally helpful ingredients to limit for gut health:

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10 Functional Teas to Give Bloat the Boot

Sift through the tea box at your favorite spa, and you’re bound to find teas like chamomile, lemon balm, rose, and peppermint. No surprise, as these herbal teas are one of life’s most simple and soothing pleasures. Creating a ritual out of steeping tea is comforting, relaxing, and instantly grounding. In many cases, a cup of tea can also help with digestive woes. Without further ado, here are 10 of the best teas for bloating.

Every product is curated with care by our editors and we’ll always give an honest opinion, whether gifted or purchased ourselves. If you buy something through our links, we may earn a small commission at no cost to you.

Ginger Tea

No surprise here. Ginger is incredibly nourishing for overall health and well-being. It has been used to treat digestive issues since ancient times—and the research proves it. Ginger is known to aid in—and increase the speed of—digestion, while also reducing intestinal cramping. For further soothing effects, pair your ginger tea with raw honey and lemon.

Peppermint Tea

Peppermint—and peppermint tea—has long been used to soothe digestive issues, including bloating. Similar to ginger, peppermint is also an intestinal relaxant. It’s wonderful for nausea as well. Peppermint works by allowing everything from swallowed air to built-up gas to pass through the intestines more easily. It’s also one of the best teas for bloating because of its high concentration of flavonoids (these help calm the bacteria).

Chamomile Tea

Chamomile tea is a delightful option for digestion, wellness, and promoting relaxation. Small but mighty chamomile flowers are known to decrease levels of bacteria, soothe abdominal pain, prevent diarrhea, and decrease gas. Enjoy chamomile tea for a bloated or upset stomach as well as to aid in a better night’s sleep.

Turmeric Tea

Turmeric is a bold yellow spice with a pungent, bitter flavor. It’s been found to have potent inflammation-fighting and gas-relieving properties. In fact, it’s been incorporated in traditional Chinese medicine to treat abdominal pain and bloating, according to a 2016 review in Electron Physician.

Fennel Tea

If you haven’t tried fennel seeds, they taste similar to licorice and have long been used to aid in digestive health. According to herbalists, fennel is known to decrease constipation and abdominal pain. It can help muscles of the gastrointestinal system relax and reduce gas, bloating, and stomach cramps.

Lemon Balm Tea

Lemons and citrus fruits are known to provide powerful cleansing properties and immune support, especially when added to tea. Lemon balm, specifically, can help alleviate mild digestive discomfort like bloating and gas—as well as increase normal digestive movements. To boost your digestion each morning, try drinking a lemon-based tea, like Traditional Medicinals’ Lemon Balm tea.

Dandelion Root Tea

Feeling bloated due to extra water retention? Dandelion root tea can be a solution. For years, dandelion (that’s right, the flower!) has been used to stimulate urination. Now, research suggests this folk remedy may have some basis: those who took an 8-ounce extract of dandelion not only urinated more often, but also urinated in greater amounts. In essence, dandelion tea can provide relief because it acts as a diuretic.

Matcha

We love a matcha moment. Made from green tea leaves, this full-bodied tea packs an earthy flavor, a deeper green color and, of course, caffeine (but less than a cup of coffee). Among the many benefits of matcha, it’s packed with cancer-fighting antioxidants and increases metabolism. In terms of bloating, studies point to a number of ways that green tea supports gastrointestinal health, including better food absorption and gas reduction. Many people add milk to their matcha, so you can enjoy it latte style or add a small amount of sweetener to taste.

Hibiscus Tea

Like steeping a cup of turmeric tea, hibiscus tea makes for a beautiful, colorful drink. The flowers produce a sweeter, cranberry-like flavor. When boiled, the flavonoids in hibiscus can help regulate a hormone called aldosterone. This controls electrolyte levels and affects water intake—both key to beating the bloat.

Wormwood Tea

Have you heard of wormwood? Wormwood is a leafy, green herb that makes a bitter tea. It’s an acquired taste, but you can soften the flavor with lemon juice and honey! Due to its bitterness, wormwood is sometimes used in digestive bitters. These are supplements made of bitter herbs and spices that may help support digestion. To make the tea, use 1 teaspoon (1.5 grams) of the dried herb per cup (240 ml) of boiled water, steeping for 5 minutes.

Notably, wormwood shouldn’t be used during pregnancy, as it contains thujone, a compound that can cause uterine contractions.

This post was originally published on October 24, 2022, and has since been updated.

Your gut is home to trillions of microorganisms. As in, we’re more bacteria than we are human. And everything we interact with can change those microorganisms. Your lifestyle is either helping or hurting your delicate yet powerful gut health! But you may be thinking, where does the gut-hormone connection come in? After all, gut health and hormones are two completely separate systems in the body, right? 

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.

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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.

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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.

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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.

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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.

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.

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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. 

In the quest for better gut health, we’ve tried it all (err, most). From probiotics to prebiotics, enzymes to elixirs, we’ve always hoped for the best… but led with a dose of skepticism. After all, it’s hard to know if your probiotic is actually doing anything. Been there, experienced that. Plus, not all supplements are created equal. With that in mind, do gut health supplements live up to the hype? Or—are we all being duped into believing a specific pill, powder, or capsule holds the promise of a healthier digestive system? Today, we’re digging deep into the debate.

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.

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.

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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.

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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.

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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.

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The Best Gut Health Supplements for Every Need

Every product is curated with intention and research, and we’ll always give an honest opinion, whether gifted or purchased ourselves. If you buy something through our links, we may earn a small commission at no cost to you.

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.

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.

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.

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.

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.

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!

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.

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.

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.

What houses one of the most complex and abundant ecosystems on the planet? The human gut. Shockingly, we’re more bacteria than we are human. Our bodies contain trillions of microorganisms—outnumbering human cells 10 to 1. Whoa. Everything we eat, drink, touch, lather, and interact with can change those microorganisms. Behind the scenes, your lifestyle is either helping, hurting, or balancing your delicate yet powerful gut health. And while some lifestyle factors are beyond your control, you can control what’s on your plate. What you consume can make or break your digestion. Today, we’re sharing why gut health is important, the best foods for gut health, and top offenders to avoid. Time to dig in.

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

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.

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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.

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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.

As gut health becomes more and more of a buzzword, so do the terms surrounding it. Many seem to be wondering: prebiotic vs. probiotic—which is best? And which do I actually need to improve my digestion and reap all the benefits (including: glowing skin, boosted immunity, and more)? Today, we’re diving in deep, exploring the basics of gut health, understanding the nitty-gritty of a prebiotic vs. probiotic, and the role each plays in optimizing your wellbeing.

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

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. 

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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. 

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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.

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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. 

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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.

Every product is curated with care by our editors and we’ll always give an honest opinion, whether gifted or purchased ourselves. If you buy something through our links, we may earn a small commission at no cost to you.

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. 

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.

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 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.

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.

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 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.

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.

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.

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.

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.

This post was originally published on September 9, 2021, 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.

When it comes to water, it can feel like we’ve heard (and tried!) everything. Drink eight glasses a day, eat your water, water alone isn’t enough. While the jury is still out on some of these wellness “rules,” we can all agree: staying hydrated should be top of mind. But… did you know there are specific points during the day that are the best time to drink water? Yes, really.

In fact, drinking water at those times can even boost your overall health and cognitive functioning. If you’re like me, you’re probably thinking to yourself, “Water is water, I need it no matter the time of day!” While this is technically true, research shows that you can actually absorb more of water’s health benefits and improve your internal processes by drinking it at optimal times throughout the day. 

Science shows that drinking water at the correct times of day can help prevent common problems such as stomach pain, IBS, bloating, fatigue, overeating, high blood pressure, constipation, and even heart attack and stroke.

Featured image by Belathée Photography.

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The Best Time to Drink Water to Support Optimal Health

On the flip side, there are also certain times of day when it’s advised to forego the H2O since our bodies are busy and need all internal roadways clear to do their work. So, it’s time to maximize water’s effectiveness and reap all the health benefits that nature’s long-standing MVP has to offer. Ahead, discover the best times of day to drink (and not to drink) water. 

Editor’s Note: The views expressed in this article reflect those of the author and are intended to share ideas and spark a conversation that will empower women to be proactive in their health. As always, when it comes to matters of health, we encourage you to do your research, do what’s right for you, and talk with your doctor so that you can create a plan that’s optimal for you.

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Do: Drink Right When You Wake Up

Your first glass of water should be right when you wake up. Drinking water on an empty stomach in the morning can do wonders for our bodies, both internally and externally. In fact, drinking two semi-warm glasses of water first thing in the morning is an ancient Japanese daily ritual. The routine has been attributed to the health, beauty, and longevity of its people. (Hello #skingoals.)

A glass or two of water first thing in the AM helps prime your brain and body for the day. It also gets rid of any toxins and stubborn free radicals that have accumulated in your circulatory system overnight and helps clean and purify your body’s internal organs. World’s easiest two-minute detox? Consider it done.

Pro Tip: For best results, try not to eat anything until 30-40 minutes after drinking. This is when the body hydrates and energizes the cells with new oxygen.

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Do: Drink Before You Eat

Drink a glass of water 30 minutes before any meal. This is a key habit that supports digestion. Not only does the water prepare your intestines for the food coming down the pike, but it also prevents you from over-eating since the water lines your stomach and makes you feel fuller faster.

According to Ilana Muhlstein, MS, RDN, who is part of the executive leadership team for the American Heart Association and leads the Bruin Health Improvement Program at UCLA, consuming water before a meal can create a sense of fullness and reduce your appetite. She tells The Thirty, “When you take something heavy, like 16 ounces of water, it really adds this weight and heaviness in your stomach, and it completely quiets that sense of urgency because you’re satisfying that hunger hormone. It leads to this sense of calmness and fullness.”

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Don’t: Drown Your Stomach During Mealtime

A common mistake people make (myself included) is gulping down water during and immediately after eating. Because we absorb water best when our stomachs aren’t full of food, drinking heavy amounts of water during or directly after a meal dilutes the natural juices that aid in digestion. It’s recommended to drink one glass of water 30 minutes before, during, and after a meal—but no more. This will allow your digestive system to do its thing without any wet and wild distractions and will help your body absorb the nutrients more efficiently.

Ali Miller, RD, CDE integrative dietitian and owner of Naturally Nourished, tells Prevention: “Excessive liquids during meals can lead to bloating, indigestion, and even nutrient malabsorption.”

Pro Tip: Stopping for small sips during a meal slows down the speed at which you eat, causing you to eat less overall. Eating at a slower speed allows you to check in with your hunger signals and usually makes a meal more enjoyable. And we all know enjoying what you eat is a big part of maintaining a balanced diet and, most importantly, a happy life.

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Do: Drink Before (and After) a Workout

Depending on your body’s fluid levels at the time, you may need one or more glasses of water before you hit the gym to protect against dehydration during your workout. When we sweat, we lose both water and electrolytes, so it’s important to drink at least eight ounces of water beforehand to preemptively replace the fluids lost through sweat and humidity during exercise. 

Pro Tip: Following vigorous exercise, you may need to drink several ounces of water to replenish vital fluids lost throughout your workout. The amount you’ll need depends on your weight, health, and whether you exercised in hot or humid conditions—especially for long periods—among other factors.

Don’t: Drink Too Much During a Workout

Keep yourself hydrated while exercising, but avoid drinking too much. Excess water consumption during your workout will reduce sodium concentration in your body and deplete your natural electrolytes, resulting in fatigue or worse. 

Just a few small sips (enough to coat your mouth and throat) during your workout’s rest periods will keep you hydrated and your energy levels stable. You want to avoid over-hydrating and diluting your natural energy. The best thing to do? Listen to your body.

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Do: Drink Before Bedtime

If you are hydrated before going to bed and sleeping, you may lower your risk of heart attack and stroke, as dehydration elevates the risk factors for cardiovascular disease. In fact, according to a study in the European Journal of Nutrition, dehydration can impair vascular function almost as much as smoking a cigarette. 

Stavros Kavouras, associate professor and coordinator of the Exercise Science Program at the University of Arkansas, mentions in the study, “You could be mildly dehydrated without knowing it while you have endothelial impairment similar to smoking a cigarette. The degree of dehydration when these changes occur is at less than two percent dehydration, which is around the threshold when people start feeling thirsty.”

Dehydration can also adversely affect your mood, which in turn can throw your overall sleep cycle out of whack. And isn’t that reason enough to have a glass before bed?

Pro Tip: Try to drink your last glass of water about an hour before bed if you can. You’ll save yourself a middle-of-the-night trip to the bathroom!

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Do: Drink When You’re Tired

Drinking a glass of water when you feel tired will help power up your brain. Because your brain consists of 75% water, drinking a glass or two when you’re feeling sleepy will help replenish vital fluid levels and increase cognitive functioning. Drink a glass of water if you’re feeling tired at work or if you have a big presentation coming up and need to focus. If you have a hankering for a nap but can’t take one, drink a glass of cool water instead.

Pro Tip: Did you know that fatigue is one of the primary signs of dehydration? Because of its ability to move quickly throughout the body and directly to the brain, drinking water can give you the boost you need before a big meeting or when you’re on deadline and didn’t get as much shut-eye as you’d prefer. Natural caffeine? We’ll take it! 

This post was originally published on July 11, 2019, and has since been updated.

Matcha, mushrooms, and dark leafy greens all prove that there’s no shortage of functional food options to pile on our plates. In the same vein, just as we’re getting ready to reach for our PSL, the lemon water movement still holds strong. And when it comes to the Ayurvedic practice, we’re proponents incorporating a citrus-spiked mug into our morning routines. Why? Because drinking lemon water in the morning comes with plenty of health-boosting benefits.

It’s said to promote digestion, flush out toxins, and be the ultimate gut detox. Many of the wellness elite claim to start every morning sipping the elixir and reaping the benefits day in and day out. But is lemon water really as good for you as it sounds and do its magical, purported benefits hold up? Is this holy grail of health really worth the hype?

Featured image by Michelle Nash.

The Expert

Today, we’re separating fact from fiction. For all the deets on this detoxifying beverage, we tapped Georgia Thompson, an Austin-based Integrative Nutrition Health Coach whose healthy hot takes and gentle approach to wellness keeps our social feeds positive, informed, and inspired.

Ahead, Georgia’s sharing everything you need to know about lemon water—from a breakdown of its benefits to how to make it a part of your own morning routine.

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The Benefits of Lemon Water in the Morning

I’m personally a huge lemon water fan! Above all, when we infuse water with anything that we enjoy—lemon, mint, cucumber, berries, etc.—we tend to be enticed to drink more of it. While, yes, lemon juice specifically does provide some health benefits, I think simply drinking MORE water is the biggest health benefit of adding lemon water into your daily wellness routine.

To get more specific, though, lemon juice contains a healthy dose of vitamin C (1/6 of your daily recommended amount in 1/2 lemon). The benefits of vitamin C include:

• Supports our immune system.
• Provides antioxidants that protect cells against free-radical damage.
• Necessary for collagen production, iron absorption, and wound healing.

Likewise, the citric acid found in lemon juice can aid in digestion as it has been shown to boost gastric acid secretion, a digestive fluid that allows you to break down and digest food in the stomach. Just be careful as TOO much lemon might trigger acid reflux.

I wouldn’t go as far as to say that lemon water is a weight loss or metabolism cure, but it certainly can be a part of the larger picture. Making small tweaks to your routine like swapping a sugary soda or juice with lemon water could indeed help weight loss. Yet it’s more about choosing this healthier alternative than the lemon water itself.

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How to Make Lemon Water a Part of Your Morning Routine

I recommend drinking lemon water on an empty stomach first thing in the morning as a reminder to hydrate before coffee (a common habit for many of us!). Plus, it can also be a wonderful way to wake up your digestive system.

If you’re looking for digestive benefits, I recommend enjoying lemon water before meals as the boost in gastric acid will help you more efficiently digest your food. But overall, anytime you remember to drink water is a good thing!

[Lemon water is] thought to help kickstart your digestive system which can be sluggish in the morning for many people. I likewise think it’s become popular in the morning as a way to hydrate and replenish first thing (especially before coffee or other dehydrating, caffeinated drinks).

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Do you drink lemon water? If so, what benefits have you noticed?

I love my “morning drink” which consists of warm water, lemon juice, a splash of apple cider vinegar, and cayenne pepper. This might be a bit intense for some people, so I’d recommend starting with just lemon water, adding some honey to the concoction or swapping cayenne with cinnamon. These additions add to the digestion-boosting benefits of lemon water.

I’ve personally found this drink helps when my digestion is sluggish, and it makes me mindful of hydrating more throughout the day when I make it a priority first thing in the morning.

This post was originally published on August 19, 2022, and has since been updated.

Ready to say sayonara to Aunt Flo’s surprise arrival (and her accomplice, PMS)? Or—seamlessly align your schedule for optimal family planning? In an era of millions of software apps, we’re deep diving into a niche market: period tracker apps. Whether your goal is to gain health insights, understand your unique cycle, or nail the bull’s eye for conception, a period tracker app is worth the storage space. Trust. Ultimately, finding the best period tracker app—for your needs and lifestyle—is a game-changer.

With your 2023 wellness intentions in mind, there’s no better time to keep tabs on your body’s natural rhythms. Fortunately, period tracker apps make it a breeze. I’m a Nutrition Consultant and these are my top period tracker picks.

Featured image from our interview with Remi Ishizuka by Michelle Nash.

Get To Know Your Flo

Without overstating the obvious, there are plenty of reasons to keep tabs on your menstrual health. Mere curiosity aside, getting to know your cycle is a journey toward better health, sleep, body image, and more. It’s an opportunity to harness your body’s hormonal fluctuations in your favor. Hello, cycle syncing!

In many ways, your menstrual cycle isn’t confined to a monthly event. Rather, it’s a dynamic symphony of hormonal shifts. And these shifts influence energy, mood, and overall well-being. By tuning in, you can achieve balance, decode patterns, and optimize various aspects of your life. Inevitably, this intimate knowledge becomes your guiding light.

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Why consider a period tracking app?

From predicting for your period—to tracing cycle patterns and symptoms—a period tracker takes out the guesswork. Plus, it’s a straightforward way to understand your specific menstrual cycle. A win-win. Additionally, period tracker apps often incorporate fertility tracking features, making them valuable tools for family planning or conception purposes. Moreover, these apps can foster a sense of community, providing a supportive platform for you to share experiences and seek advice. Last but not least, a period tracking app takes the burden off your memory—a portion of your daily mental load, removed.

Should I worry about data privacy?

If you’re concerned about data privacy, you’re not alone. In the wake of the Supreme Court’s decision to overturn Roe v. Wade, you might be wondering how data—from period-tracking apps, specifically—could potentially be used to penalize abortion rights. After all, these apps house very intimate (read: sensitive) personal data. And, it’s not uncommon for apps to cooperate with law enforcement during criminal investigations.

Therefore, experts say period-tracking data could become a target for investigators. Fortunately, you can enjoy the benefits of period tracker apps while safeguarding your privacy rights! When in doubt, choose an app that prioritizes robust privacy measures, transparent data handling practices, and secure encryption methods.

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How accurate are period tracker apps?

No matter the quality of the algorithm, no app can predict—with 100% certainty—when (and how long) your period will occur. However, there are ways to increase your app’s accuracy! Here’s a breakdown of influential factors:

1. Algorithm sophistication. The best period tracker apps utilize advanced algorithms that consider various data points. Think: cycle length, previous menstrual data, and potential fluctuations in cycle irregularities. Apps with well-designed algorithms are generally more accurate in predicting future menstrual cycles.
2. Consistent data entry. Your app’s accuracy heavily relies on consistently inputting accurate and detailed data—including the start and end dates of your periods. Inaccurate or inconsistent data can lead to less reliable predictions.
3. Cycle regularity. Period tracker apps tend to be more accurate for those with relatively regular menstrual cycles. If you have irregular periods or underlying health conditions affecting your cycle, the app’s accuracy may be diminished.
4. External factors. Stress, illness, changes in lifestyle, and travel can influence the timing and length of menstrual cycles, potentially affecting the accuracy of predictions.
5. User reviews and feedback. Consider reading reviews and feedback. Online forums can provide insights into the accuracy of a specific app based on real user experiences.
6. Updates and improvements. Developers often update and refine their apps to improve accuracy based on feedback and tech advancements. In other words, your app should improve its accuracy over time.

Disclaimer: period tracker apps are not a substitute for professional medical advice, especially if you have concerns about your menstrual health, fertility, or underlying health conditions. If you’re using an app for family planning or medical purposes, consider consulting a healthcare provider for personalized guidance and support.

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Can you use a period tracker if you have an irregular cycle?

Yes! Even if you have an irregular menstrual cycle, these apps are beneficial. Ultimately, using a period tracker can improve your health—thanks to the ability to input your general health aspects: mood fluctuations, symptoms, and overall well-being. Given that these apps collect data over time, the more information is logged, the more the app can identify patterns or trends. As you log your symptoms, moods, and other menstrual indicators, hopefully the tracker can help you recognize underlying issues. In fact, MyFLO is specifically designed for irregular cycles.

How to Choose the Right Period Tracker App

Decisions, decisions. How do you choose the right period tracker app for you? Here are a few things to consider:

Function

Get clear on how (or why) you want to use a period tracker. For example, if pregnancy is your goal, choose one that focuses on family planning. However, if you simply want to track your period, symptoms, and sexual activity to better understand your body, opt for an app with those features instead.

Budget

Although all of these apps have free versions, it’s important to gauge what you’re willing to spend on the features you want. Weigh out the most sustainable options.

Privacy

If you live in a state where abortion is currently banned (or partially banned) and fear your data could be compromising in some way, it’s best to choose an app that has an anonymous use option or promises data security.

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The Best Period Tracker Apps Of 2023

Without further ado, these are the six leading period trackers this year.

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1. Natural Cycles Period & Cycle Tracker

The reviews speak for themselves! Natural Cycles is truly fantastic when it comes to fertility awareness. You’ll learn more about your body in a few months than you thought possible. Plus, this app has the FDA’s stamp of approval. Compatible with iOS and Android.

Pros

1. Clinically proven. Natural Cycles claims to be the first (and only) FDA-cleared birth control app. It utilizes a unique algorithm to track and predict your fertility, based on basal body temperature measurements.
2. Fertility tracking. The app is designed for both family planning and contraception. It identifies the fertile and non-fertile phases of your menstrual cycle, helping you plan or avoid pregnancy.
3. Personalized insights. Natural Cycles provides personalized insights into your menstrual cycle, including predictions for ovulation and menstruation.
4. Scientific approach. The app’s algorithm is based on extensive research and scientific principles, making it a suitable option if you prefer evidence-based methods.
5. Data-Driven education. Natural Cycles encourages you to learn about your body and menstrual cycle, promoting a deeper understanding of reproductive health and fertility.
6. Oura Ring compatibility. Wear an Oura Ring? Natural Cycles and your smart ring go hand-in-hand.

Cons

1. Strict adherence required. To achieve accurate results, you’ll need to consistently and accurately measure your basal body temperature every morning at the same time. For some, this can be a challenge!
2. Limited for irregular cycles. The app may be less effective if your cycle is irregular (or you have health conditions that impact basal body temperature readings).
3. Initial learning curve. Using the app effectively requires a learning curve, as you’ll need to become familiar with measuring BBT and understanding the app’s interface.
4. Paid subscription. Natural Cycles offers a free trial period, but ongoing use requires a subscription fee.

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2. Glow App

Applying the power of data science to wellness, Glow contains the largest community for women’s health. Best of all, they offer a family of apps to meet your circumstances: track your fertility, follow your prenatal journey, support your baby’s health, and of course, keep tabs on your period. Compatible with iOS and Android.

Pros

1. Comprehensive fertility tracking. Glow offers a wide range of features for tracking fertility, including menstrual cycle predictions, ovulation tracking, basal body temperature charting, and cervical mucus analysis. This makes it suitable for couples trying to conceive—or if you’re simply seeking to understand your reproductive health.
2. Community support. The app has a very supportive community. You can share your experiences, seek advice, and connect with others who are going through similar fertility journeys.
3. Personalized insights. Glow provides personalized insights into fertility patterns and ovulation predictions, helping you optimize your chances of conception.
4. Integration with wearable devices. The app can sync with various wearable devices and fitness trackers, allowing you to incorporate additional health data for a more holistic fertility tracking experience.
5. Cycle health monitoring. With Glow, you can track your menstrual symptoms, mood changes, and other health factors, helping you gain a better understanding of your overall cycle health.

Cons

1. Learning curve. While Glow offers a wealth of features, it may require some time for you to become familiar with the app’s interface and how to accurately track and interpret fertility indicators.
2. Data accuracy. As with all fertility tracking apps, the accuracy of predictions depends on consistent and accurate data entry.
3. Paid premium features. While the basic features of Glow are free, some advanced features and insights are only available through a paid premium subscription.
4. Overwhelming notifications. You may find the app’s notifications and reminders to be excessive or intrusive, impacting your overall experience.

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3. Clue Period Tracker And Calendar

Female-led, this ethics-driven app is beloved by millions of women. From period to pregnancy tracking, Clue has you covered. Best of all, they guarantee your private health data will never be used against you. It’s no surprise this is the #1 doctor-recommended free period tracker app. Plus, it features built-in collaboration with top health researchers! Compatible with iOS and Android.

Pros

1. Accurate and scientifically grounded. Clue is known for its accurate predictions and reliable tracking, thanks to its evidence-based algorithm.
2. Comprehensive symptom tracking. The app allows you to track a wide range of menstrual symptoms, including mood swings, cramps, energy levels, and more. This comprehensive tracking can help you anticipate and manage your symptoms effectively.
3. User-friendly interface. Clue features an intuitive and user-friendly design, making it easy for most to navigate and input data.
4. Customizable reminders. The app provides customizable reminders for period start dates, ovulation windows, and other important cycle events.
5. Discreet and private. Clue emphasizes data privacy and allows you to choose whether to share your cycle information with the app’s community—or keep it entirely private.
6. Inclusive and gender-neutral. Clue is inclusive and gender-neutral! This makes it a welcoming option for a diverse range of users.

Cons

1. Limited fertility tracking. While Clue offers basic fertility predictions, it may not be as comprehensive if you’re primarily seeking fertility tracking and family planning.
2. Subscription for advanced features. Some of Clue’s advanced features and insights, such as cycle analysis and personalized health insights, are only available through a paid subscription.
3. Limited integration. Clue has limited integration with other health or fitness apps and devices (compared to other period tracking apps, like Natural Cycles).
4. Health data storage. While Clue prioritizes data privacy, be aware that storing personal health information on any digital platform carries inherent privacy and security risks.

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4. Cycles

Looking for a simple, reliable, and intuitive app? Cycles is for you. No more feeling in the dark about your own reproductive health. With personalized observations and a unique design, Cycles knows how to make the most out of period tracking. Compatible with iOS.

Pros

1. Simplicity and ease of use. The Cycles app is known for its straightforward and user-friendly interface. It’s easy for you to quickly input and track menstrual cycle data.
2. Basic tracking features. If you’re looking for a simple period tracking without additional complexities, Cycles offers core features. Think: period predictions, cycle length tracking, and customizable reminders.
3. Discreet and private. The app emphasizes privacy, allowing you to keep your menstrual data confidential. You can choose whether to share your information with the app’s community.
4. No-nonsense design. Cycles app caters to those who prefer a minimalist design and a no-nonsense approach to period tracking.

Cons

1. Limited fertility tracking. Cycles may not offer the same comprehensive fertility tracking features as other specialized fertility apps. If you’re seeking detailed ovulation predictions—or advanced fertility insights—you may find the app lacking.
2. Limited symptom tracking. This app doesn’t provide extensive options for symptom tracking (compared to more feature-rich period tracking apps, like Clue).
3. No integration. Cycles has limited integrations with other health or fitness apps.
4. Basic features only. The app’s simplicity may be a drawback if you want more advanced features, insights, or community engagement.
5. Limited support. Some reviewers mention the app lacks comprehensive customer support.

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5. WomanLog

With its intuitive interface, you can effortlessly add period dates, symptoms, moods, and other health factors in WomanLog. This app offers predictions for menstrual periods, ovulation, and fertile windows. For visual learners, WomanLog’s charts and graphs are super helpful. Compatible with iOS and Android.

Pros

1. Comprehensive tracking. As with the aforementioned apps, WomanLog offers a wide range of tracking options—menstrual cycles, fertility, ovulation, weight, symptoms, moods, and more. This comprehensive approach allows you to monitor multiple aspects of your reproductive health.
2. User-friendly interface. The app features a user-friendly interface that makes it easy for you to input and visualize your cycle data. Depending on your technological proficiency, you may find this quite advantageous!
3. Prediction and reminders. WomanLog provides predictions for menstrual periods, ovulation, and fertile windows, as well as customizable reminders for cycle events and contraceptive methods.
4. Symptom and mood tracking. You can log and monitor symptoms, moods, and other health factors throughout your cycles.
5. Charts and graphs. The app generates charts and graphs based on the tracked data, which is great for visualizing changes and trends over time.
6. Password protection. WomanLog offers password protection for added privacy, ensuring that personal cycle data remains confidential.

Cons

1. Learning curve. While the app is user-friendly, you may need time to become familiar with all the features and settings, particularly if you wish to take full advantage of its functionalities.
2. Paid premium version. While a free version is available, some advanced features and insights are only accessible through a paid premium subscription.
3. Limited fertility features. While WomanLog offers fertility tracking, it may not provide the same level of advanced fertility insights as other apps.

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6. Spot On

Powered by Planned Parenthood, Spot On is a user-friendly and comprehensive app designed to help you track and manage your menstrual health. With an intuitive interface, you can easily log your periods, symptoms, moods, and other health data. Plus, the app offers educational resources on sexual and reproductive health topics. Customizable reminders, data visualization, and privacy protection make Spot On a valuable tool for menstruators. Compatible with iOS and Android.

Pros

1. User-friendly interface. Spot On boasts a user-friendly and intuitive interface that simplifies the process of tracking menstrual cycles and related health data.
2. Comprehensive tracking. This app offers an array of tracking options, including menstrual cycles, symptoms, moods, sexual activity, birth control methods, and more. Say hello to a holistic overview of your reproductive health.
3. Educational resources. Spot On provides educational content on sexual and reproductive health topics, empowering you with valuable information about your bodies and cycles.
4. Customizable Reminders. You can set personalized reminders for various cycle events, helping you stay on top of your tracking and contraceptive routines.
5. Data Visualization. The app generates easy-to-understand charts and insights based on the tracked data, offering you a visual representation of your cycles and patterns.
6. Privacy Protection. Spot On emphasizes privacy, ensuring that personal information remains secure.

Cons

1. Data entry reliance. As with any tracking app, the accuracy of predictions and insights depends on your consistent and accurate data entry.
2. Limited fertility features. Spot On doesn’t offer the same advanced fertility tracking features as specialized fertility apps.
3. No STI Protection. Like other period tracking apps, Spot On doesn’t provide protection against sexually transmitted infections (STIs), an important consideration for sexual health.
4. Limited symptom analysis. While the app allows symptom tracking, it isn’t as comprehensive as other tracking apps.
5. Paid premium version. While a free version is available, advanced features and insights are accessible through a paid premium subscription.

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To bring this full circle, a period tracking app is—unequivocally—a powerful tool to support your menstrual cycle, fertility, and general health. By carefully considering the pros and cons, you can select an app that best aligns with your needs and preferences.

When in doubt, prioritize data privacy and the extent of features you want. And remember, while these apps are helpful, they aren’t a substitute for professional medical advice. Consult a healthcare provider for any specific concerns related to menstrual health or fertility.