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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.

If you’ve recently found yourself googling how to eat more protein—while staring longingly at an empty fridge—you’re not alone. When hanger is high and motivation is low, the result is typically one of two things: overpriced takeout or a bowl of cereal. And while both *can* satisfy a hungry belly, ultimate satisfaction comes from a protein-packed plate. Fortunately, crafting high-protein meals don’t require a chef’s hat. Everyday ingredients and simple techniques fit the bill.

With that in mind, we’re sharing tips and tricks for adding more protein to your diet (in an efficient and economical way!). Time to turn your kitchen into a protein powerhouse. No lengthy recipes or hefty grocery bills required. Scroll for 12 simple and delicious high-protein meals.

Featured image from our interview with Mariana Velasquez, by Belathée Photography

Recommended Daily Allowance (RDA) of Protein

For context, the U.S. Recommended Dietary Allowance is set at 0.8 grams of protein per kilogram of body weight. This is the minimum amount needed to prevent deficiency in adults. For example, a sedentary adult who weighs 70 kilograms (154 pounds) would require at least 56 grams of protein per day. But as we’ve mentioned, that number is low. Depending on your unique situation, including if you’re pregnant or lactating, consider consulting with a Registered Dietitian to get personalized guidance.

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When it comes to protein, how much is too much?

As with most things in life, too much of a good thing isn’t necessarily a good thing. While overdoing protein consumption isn’t a concern for most, it’s helpful to know where to draw the line. After all, eating an usual amount of protein (particularly without a balance of fiber) can lead to a higher risk of health concerns, like kidney stones.

But for the average person—someone who isn’t an elite athlete or involved in body building competitions—does that line exist? And where does it lie? Ultimately, this comes down to a several factors: age, sex, activity level, and overall health. While experts have varying opinions, it’s reasonable to aim for no more than two grams of protein per kilogram of bodyweight. So, that would be about 125 grams/day for a 140-pound person.

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Why Women Need Protein

Honing in on women’s health, protein is crucial for several reasons. We need it to maintain lean muscle mass—which is especially important as we age to support overall strength and mobility. Additionally, protein is involved in regenerating body tissues, including skin, hair, and nails. Protein also aids in the production of enzymes and hormones, supporting our metabolism and immune health. Furthermore, because protein is incredibly satiating, adequate intake can aid in stable blood sugar and feeling full.

Pregnant or lactating? If so, your protein needs increase to support fetal development and breast milk production.

Is eating a high-protein diet expensive?

It’s as expensive—or as budget-friendly—as you make it. While some high-protein foods, like grass-fed meats and certain seafood are costly, there are plenty of affordable protein sources. Staples like beans, lentils, eggs, Greek yogurt, and canned tuna are protein-packed and wallet-friendly. Other vegan protein options, like non-GMO tofu, tempeh, and peas, can be cost-effective too.

From smart meal planning and buying in bulk to taking advantage of seasonal sales and discounts, a high-protein diet doesn’t have to break the bank.

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Economical Protein Options

Although affordability spans a spectrum, below are protein-rich foods that can help keep your budget in check.

Beans, lentils, and legumes

Beans, lentils, and legumes are powerhouse ingredients to boost your protein intake. Plus, they offer essential vitamins, minerals, and fiber. These versatile staples can be used in various recipes: soups, stews, salads, and spreads. A simple bowl of vegetarian chili checks all the boxes!

Eggs

Nature’s budget-friendly protein. Eggs are a nutritional goldmine and one of the most economical sources of high-quality protein available. (But keep in mind that labels matter!) With about six grams of protein per large egg, they can be incorporated into a variety of meals—omelets, frittatas, and egg salad sandwiches.

Canned fish

Canned (or tinned) tuna and salmon are often overlooked as affordable protein sources. They’re shelf-stable, easy to prepare, and packed with protein, omega-3 fatty acids, and other nutrients. Tuna toasts, salmon patties, and sushi bowls with canned fish are all options to help you meet your protein goals.

Chicken thighs

While boneless, skinless chicken breasts are popular choices for lean protein, don’t forget about chicken thighs and drumsticks! These cuts are often more affordable and are just as delicious when prepared the right way. Marinate and bake them for a flavorful, protein-rich meal without breaking the bank.

Greek yogurt

Greek yogurt is an excellent source of protein and can be enjoyed as a snack or incorporated into various recipes. Opt for plain, unsweetened Greek yogurt to avoid added sugars and save money compared to flavored varieties. Top with fresh fruit, nuts, or seeds (we love hemp, flax, and chia) for extra flavor and nutrients.

Protein powder

Protein powders, like whey or plant-based options, can be a cost-effective way to boost your daily protein intake. Look for budget-friendly brands and buy in bulk to save even more money. Add a scoop of protein powder to your smoothies, yogurt bowl, baked goods, and oatmeal! The sky’s the limit.

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Simple Protein Hacks

If you’re trying to squeeze in more protein—and aren’t sure how to do it—we have you covered. First and foremost, start your day with protein. For example, this cottage cheese breakfast bowl comes together in no time and is loaded with protein. Running out the door? Hard-boiled eggs, a piece of fruit, and jerky work too.

Speaking of jerky, keep protein-rich snacks on hand: mixed nuts, string cheese, protein bars, or dry roasted edamame. When marinating meat for dinner, use Greek yogurt! It’s a convenient way to add more protein. Lastly, don’t skimp on seeds. Add hemp seeds, pumpkin seeds, etc. to tack on a few more grams of protein to your favorite dishes.

12 High-Protein Meals

Rounding up a few of our favorites, here are 12 high-protein meals to add to your weekly repertoire.

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Matcha Plant Power Smoothie

Of course, smoothies are an easy way to get 20-30 grams of protein. Add protein powder, hemp seeds, almond butter, Greek yogurt, or cow’s milk to your favorite smoothie base—et voilà, your protein needs are met.

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Shredded Kale & Cranberry Salad With Crispy Tofu

Turn a beloved plant-based protein into the star of the show. The key lies in pressing the tofu to get all of the water out, allowing the flavor to seep in! Shredded kale, cranberries, and peanuts transform this salad into a crave-worthy vegetarian dinner.

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Black Lentil Salad With Roasted Vegetables & Goat Cheese

Eating the rainbow never tasted so good. Caramelized carrots meet crispy, semi-spicy Brussels sprouts to make a filling meal to satisfy until dinner. The lentils are a win-win: bursts of texture and a significant source of protein. To shave time, marinate your lentils in advance.

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Feta Salad With White Beans And Lemon Relish

This simple vegetarian salad is a protein pleaser. For a lunch that comes together in no time, prepare the lemon relish the day before.

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Tuna Nicoise Toast

Chunks of oil-packed tuna meet toasted bread, kale pesto, creamy avocado, crisp cucumber slices, and garlicky tomatoes. It’s as good as it sounds.

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Vegan Flatbread With Roasted Carrot And Red Pepper Hummus

This recipe is two-fold: it’s a clean-out-the-fridge kind of meal that everybody loves. This stunner of a flatbread includes layers of creamy, vibrant hummus topped with veggies for crunch, texture, and more protein.

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Slow-Baked Citrus Salmon

Don’t love salmon? Prepare to be converted. This slow-roasting method is fool-proof and absolutely divine. Pair this flavorful salmon with crispy potatoes or jasmine rice. Et voilà, dinner is served.

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Sheet Pan Chicken Fajitas

These chicken fajitas only require five ingredients and 30 minutes of your time. They’re delicious any time of year and taste even more flavorful the next day. Add your favorite toppings and dig in.

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Sweet & Spicy Braised Short Ribs

Large-batch cooking for a crowd? These short ribs are it. They’re already divvied up into individual portions that can easily be scooped onto a plate, ready to eat. They’re also luxuriously tender, with a richness to elevate a weeknight dinner. Of course, short ribs are loaded with protein, too.

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Chickpea Salad Sandwich

Made with two kinds of beans (protein and fiber for the win!), this chickpea salad sandwich slaps. Enjoy it on your favorite bread or with hearty crackers.

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Power Greens Breakfast Egg Bites

If you love those egg white bites from Starbucks, try these. They’re packed with super greens like kale, chard, and spinach and are full of protein-packed nutrients. They’re incredibly simple to make and can be prepped before the week starts. The ultimate grab-and-go breakfast.

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Spicy Mexican Baked Eggs

For how shockingly delicious this recipe is, it’s also paleo, vegetarian, gluten-free, and Whole 30-compliant. Rejoice, those with dietary restrictions! This Mexican spin on shakshuka is a flavorful delight.

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.