Journal

Gut health, explained without the hype. Short answers first, every claim linked to its source.

Gut basics Oct 11, 2026

How to improve gut health: what the evidence supports, ranked

Six gut habits have some human data, of very different strength. Here they are ranked by evidence, with what to skip and a first week.

7 min read

Plant diversity Oct 11, 2026

30 plants a week: where the number comes from, what counts, and a list

Where the 30 plants a week target comes from, what the study can and cannot show, what counts as a plant, and a list of 120+ ideas to reach it.

6 min read

Gut basics Oct 11, 2026

Best foods for gut health: what to eat, why it works and how well it is proven

The best foods for gut health, grouped by what they do: fiber, polyphenols and live ferments. With USDA fiber numbers, evidence strength and easy additions.

5 min read

Digestion Oct 11, 2026

Bloating after eating: common causes, what to try, and how to add fiber without it

Why you feel bloated after eating, what to try first, how to raise fiber without making it worse, and the signs that mean you should see a doctor.

6 min read

Fiber Oct 11, 2026

Fibermaxxing: what the trend gets right, what it gets wrong, and where to stop

Fibermaxxing means eating as much fiber as you can. Most adults eat about half the recommended amount, so the idea is sound. Here is where it goes wrong.

4 min read

Fiber Oct 11, 2026

High fiber, high protein foods: a USDA table of what delivers both

Which foods are high in both fiber and protein? A table of lentils, beans, edamame, seeds and nuts with grams per portion from USDA FoodData Central.

5 min read

Fiber Oct 11, 2026

How much fiber per day? Targets by country, plus a high-fiber foods chart in grams

Adults need 25 to 38 g of fiber a day. Official targets by country, then a chart of 45 common high-fiber foods with grams per portion from USDA data.

7 min read

Digestion Oct 11, 2026

IBS diet: what guidelines recommend, the low FODMAP diet step by step, and foods to limit

The IBS diet according to ACG, BSG and Monash guidance: first steps, the low FODMAP diet in three phases, foods to limit and when a doctor comes first.

6 min read

Ferments Oct 11, 2026

Is kefir good for you? What the trials show, and what they do not

What kefir is, how it differs from yogurt, what trials found for lactose and gut health, how water kefir compares, and why live versus heat-treated matters.

6 min read

Ferments Oct 11, 2026

Is sauerkraut probiotic? A shopping guide to ferments with live cultures

Fermented does not mean live. Which foods still contain living microbes, the label words that tell you, and what a Stanford trial did and did not show.

5 min read

Fiber Oct 11, 2026

Prebiotic foods: a list with real numbers, and what a prebiotic soda adds

What a prebiotic is, which foods contain inulin and how much, how Olipop, Poppi and Pepsi prebiotic cola compare with lentils and apples, and who should go slowly.

6 min read

Gut basics Oct 11, 2026

Probiotics vs prebiotics vs postbiotics: what each means and whether you need one

Probiotics are live microbes, prebiotics feed them, postbiotics are inactivated microbes. A short decision guide to whether you need a supplement at all.

4 min read

Fiber Oct 11, 2026

Psyllium husk: how much per day, in yogurt, what time, and on Ozempic

How much psyllium husk to take per day, whether it works in yogurt, when to take it and what to know on Ozempic or other GLP-1 drugs, with the trial doses.

6 min read

Digestion Oct 11, 2026

Two kiwis a day for constipation: what the EU approved and what the trials show

The EU approved a bowel-function claim for green kiwifruit in 2025. Two trials back it, one funded by a kiwi marketer. What they found and how to try it.

5 min read