Gut Health Benefits of Turmeric

Gut health: whether you’ve heard the term before or are a well-versed enthusiast, studies show gut health is a necessary pillar of overall health. 

When many people think of gut health, they think of yogurt or a juice cleanse, but there are many different ways to improve gut health. 

One of the lesser known tools to add to your gut health arsenal is turmeric. Turmeric is often labeled a “superfood” because it has many different health benefits. What most people don’t know is that this electric-yellow spice is the solution to their gut health woes.

Why Improve Gut Health

Scientists are proving, over and over again, that the condition of the stomach is crucial for one’s overall health. In fact, it can be said that if your gut itself is unhealthy, you may be at risk of experiencing various health issues.

Over the years, poor gut health has been linked to different plights, such as diabetes, rheumatoid arthritis, chronic fatigue, and depression. Considering that all of these issues can significantly hamper your quality of life, it’s crucial to take proper care of your stomach and keep it in good shape!

What Even Is Turmeric?

Turmeric is a rhizome (underground stem, basically a root) in the same family as ginger. Different cultures around the world have used turmeric as a natural health remedy for centuries. Turmeric was used in Ayurvedic medicine to treat a variety of ailments, especially skin disorders and digestive issues, and it is now a staple in many Americans’ spice racks.

Because turmeric became more mainstream, it’s now easy to find. You can find powdered turmeric, and even turmeric in its whole root form, at many grocery stores.

Benefits of Turmeric

But how exactly does this yellow powder help our guts? Let’s go over how it works in further detail:

Intestinal Improvements

Turmeric contains something called curcumin, which contains curcuminoids. Curcuinoids are responsible for all of the health-promoting properties of turmeric. 

When consumed, curcumin supports digestion immensely because it helps relax the smooth muscles on the walls of the intestinal tract. This makes it easier to push food from one end of the GI tract to the another.

It also prevents excessive gas and bloating in the intestines during food digestion, between meals.

Colon Corrections

Remember that the gut is everything from mouth to bum. If you’re aiming for optimal gut health, the colon is undoubtedly something you should focus on. The good news? Turmeric can help a lot with colon health!

Turmeric helps the colon by encouraging glands on the organ’s surface to regenerate and heal whenever pathogenic (bad) bacteria are present. This healing quality may also help prevent leaky gut.

Stomach Solutions

Turmeric is an anti-inflammatory that helps with digestion because it helps your body regulate acid production. This means that it also helps reduce flatulence. 

In addition, turmeric helps keep the stomach lining healthy. It can control and inhibit enzymes that compromise stomach health while also boosting stomach mucous secretion. 

Best Way to Eat Turmeric

Anyone can add turmeric to almost anything. It’s a versatile spice and flavor used in curries, sweet desserts, smoothies, sprinkled on top of ice cream, and even a key ingredient in healthy prebiotic sodas.

However, there’s an important part of consuming turmeric most people don’t know: add pepper!

Turmeric isn’t always bioavailable, meaning your body can’t always utilize all of its goodness. Thermogenic foods, or foods that produce heat in the body, increase your body’s turmeric absorption by as much as 2,000%! 

But regardless of how you choose to consume your turmeric, you can never go wrong with adding it to your diet. It’s a perfect, simple, and tasty step towards overall health.

Best Prebiotic Foods to Eat for Gut Health

Gut health is a popular topic, and for good reason! It’s crucial to overall health.

But, why is gut health so important? It’s because of the mind-gut connection. The gut sends signals to the central nervous system that can affect mood, mental clarity, and overall health. Gut health also impacts the ability to absorb and utilize nutrients from food we eat. Better utilization means a better-functioning body. 

Because gut health is important, it’s necessary to nourish our gut with prebiotics. I’ll briefly go over what prebiotics are, and then discuss which foods are rich in prebiotics.

What are Prebiotics

Prebiotics are a form of soluble fiber. Soluble fiber is found in plants and is a type of fiber that travels past the stomach and to the colon intact. Once in the colon, the soluble fiber then starts to ferment. Fermentation allows your gut bacteria to feed off of that soluble fiber (yum).

Your good gut bacteria eat until they’re stuffed and then multiply, increasing the amount of good bacteria in your gut.

Prebiotics occur naturally in vegetables, fruits, and whole grains. We’ll go over the foods highest in prebiotic fiber so you can make sure you’re getting the most bang for your (prebiotic) buck. 

Prebiotic-filled Foods

I’ll also include some of the tastiest ways to consume these foods. (It’s not useful to know chicory root is high in prebiotic fiber if you don’t know how to make it tasty.)

Chicory root

Chicory root has a ton of health benefits, one of them being its high prebiotic fiber content. 

People often use chicory roots as a coffee replacement. Try this chicory root latte recipe for a caffeine-free pick-me-up.


It’s stinky, but it’s delicious — and it’s good for your gut health! Garlic is also an antioxidant and anti-inflammatory. 

These garlic roasted potatoes are the perfect, and arguably most delicious, way to add more garlic to your diet. (And hopefully this gives you even more reason to eat garlic bread.)

Potatoes also contain prebiotic fiber, doubling up the prebiotic benefits of this recipe.


Asparagus is another tasty vegetable that can be absolutely delicious. It’s high in prebiotic fiber and antioxidants. 

The perfect way to welcome asparagus to your dinner table is with this quick and simple asparagus spears recipe.


Pro tip for bananas: eat them when they’re more green because they contain more prebiotic fiber.

As bananas ripen, some of their fiber content turns to sugar. This isn’t necessarily a bad thing, but it is good to know if you’re focusing on prebiotics.

You can make gluten-free banana pancakes in your blender! They’re quick, simple, easy, and packed with prebiotic fiber.


Oatmeal is one of my favorite ways to consume prebiotics. It’s high in beta glucan, which is a soluble fiber that promotes healthy cholesterol levels and good heart health. 

There are a million delicious ways to consume oats. My two favorite recipes are these gut-healthy morning muffins and this savory oatmeal recipe with cheese and eggs.


People often see agave as exotic lawn ornament rather than helpful prebiotic, but this poky plant has some amazing and undersold prebiotic health benefits. Agave nourishes 60% of existing gut bacteria, which is a larger percentage than most foods. 

However, it’s important to note that not all agave is equal.

Agave nectar is a sugar substitute similar to honey. It is processed and high in fructose and does NOT have the prebiotic benefits of the full agave.

Mayawell’s prebiotic sodas are the only beverage that harnesses the nutritional benefits of agave. They did their research: the sodas are sweetened with a proprietary agave blend that is both sweet and high in fiber. Each can has 5g of prebiotic fiber, which is 20% of your daily value. 

And More 

There are, of course, more foods that contain prebiotic fiber.

However, an important thing to know about gut health is that your gut thrives off of variety. Yes, asparagus may be high in prebiotic fiber, but that doesn’t mean you should eat it every day. Trying different foods means you will have different types of prebitoic fiber to nourish a diverse array of gut bacteria.

The Best Prebiotic Food

But what’s the best prebiotic food of them all? Truly, the “best” prebiotic food is the one you enjoy the most.

Consuming fewer prebiotic foods that you enjoy > consuming a ton of prebiotic foods that make you gag.

Be sure to find prebiotics that boost your health and your happiness. That way, they’ll be sustainable diet additions that will support your health in the long run. 

The Apple Cider Vinegar Drink for Your Morning Routine

We all want to start our day off on the right note. For many of us, that means waking up, heading to the kitchen, and drinking something to hydrate. We’ve (hopefully!) been asleep for 8 hours, so our bodies are thirsty. 

But with more miracle drinks and mixes popping up everyday, it’s hard to know what to choose for your morning routine.

  • Coffee is great, but on an empty stomach it can potentially cause irritation from too much acidity.
  • Tea is also good, but it’s meant to be consumed with food and can cause nausea on an empty stomach.

That’s why many people turn to apple cider vinegar.

Health Benefits of Apple Cider Vinegar

You’ve probably heard people talk about the benefits of apple cider vinegar, and for good reason! Apple cider vinegar has a lot of legitimate health benefits:

  • High acetic acid concentration boosts metabolism
  • Amino acids help expel lactic acid buildup
  • Helps manage bloating and acid reflux
  • Freshens breath in the morning

But not all things that are good for your body taste good, too. I mean, we’ve all tasted (or smelled) sardines. Yes, they’re packed with protein, but few people really want to dive into a can of sardines for lunch. 

Apple cider vinegar is similar: it has a strong, bitter taste and pungent, overwhelming smell (we recommend wafting) that many people don’t enjoy, especially first thing in the morning. Some people also have adverse effects, such as nausea, when they drink apple cider vinegar on an empty stomach.

So, how do you get all the benefits of apple cider vinegar in the morning without the appalling taste, upset stomach, and sharp smell?

Apple Cider Vinegar Drink

The key to getting your daily dose of apple cider vinegar in a way that’s actually delicious? A high-quality mixer! Apple cider vinegar can be good if mixed with something cool and sweet, but many mixers are packed with sugar.

The health benefits are wasted if your apple cider vinegar is diluted in excess sugar or artificial ingredients, much like kale drenched in ranch sauce. (Yeah, we’ve all been there, friend.)

That’s why we choose to mix our apple cider vinegar with Mayawell. Mayawell is a healthy prebiotic soda alternative that’s full of gut health goodness:

  • 5g of prebiotic fiber
  • Low glycemic index
  • Sweetened naturally with organic, hand-harvested agave 
  • And it actually tastes good (no sardine vibes here)

Mayawell’s prebiotic beverages feature all the good parts of soda — refreshing bubbles, satisfyingly sweet flavor — without all the junk. No additives, refined sugar, artificial sweeteners, or ingredients you can’t pronounce. Mayawell is the perfect vessel to get your dose of apple cider vinegar in the morning and actually enjoy it.


Most mornings are rushed. We’re all trying to make it out the door before morning traffic gets too busy, or get ourselves ready before logging onto work for the day. This recipe is simple! All you need is Apple Cider Vinegar and Mayawell. Garnishes are optional.

We recommend the Pear Lime with Green Tea Mayawell for your morning cocktail. Here’s why:

  • The green tea provides a small amount of caffeine to help you get going in the morning. 
  • Green tea is packed with antioxidants that help cleanse your body and protect against free radicals.
  • Apple cider vinegar and green tea both help boost metabolism, so you’ll have double the benefits.
  • This flavor is light, sweet, and extremely refreshing—perfect for first thing in the morning.

Optional: Include ¼ cup apple juice, or a squeeze of lime for extra flavor.

Which Apple Cider Vinegar to Choose

For starters, apple cider vinegar is just apple juice that has fermented and become vinegar. Kind of like grape juice that has fermented to become wine (but you won’t get drunk).With lots of options when it comes to apple cider vinegar, it’s hard to know which brand to choose.

We recommend choosing a brand of apple cider vinegar that is organic and comes with the Mother still in it. The Mother is the culture of bacteria that turned the apples into vinegar. (Remember: apple cider vinegar starts as apple juice.) So, apple cider vinegar with a “mother” is just raw, natural, unfiltered apple cider vinegar. 

There are many benefits to drinking apple cider vinegar that has the Mother intact. In fact, the majority of the benefits of ACV come from the Mother:

  • Full of healthy gut bacteria to aid digestion
  • Regulates blood sugar and insulin resistance
  • Packed with antioxidants that help detox and cleanse your body

Improve Your Morning Routine

Ready to start mixing your own morning cocktail? Check out Mayawell’s Pear Lime soda so you can start tomorrow off with your best foot (and gut) forward.

Prebiotics vs Probiotics

You’ve probably heard the words prebitoic and probiotic thrown around recently. Both of these words became more mainstream as gut health found its rightful place in the health and wellness scene. That’s because prebiotics and probiotics are essential to good gut health, and good gut health is essential to overall health.

Loads of products contain pre- and probiotics:

  • Supplements and pills
  • Bananas 
  • Yogurt 
  • Sauerkraut
  • Some granola bars
  • Some new sodas

Because so many different items contain prebiotics and probiotics, it can be difficult to see the connection. I mean, what do granola bars and sauerkraut have in common?

In this article, we’ll learn the difference between prebiotics and probiotics, why they’re so important, and which one is most important to overall health. 


Prebiotics are food for our good gut bacteria; they nourish the gut bacteria that already exist and help it not just grow, but thrive. 

Think of it this way: if our gut bacteria are “seeds,” prebiotics are the essential “water” that grows and nourishes those seeds, allowing them to become big, leafy plants and flowers. Read more here.

Prebiotics and Fiber 

Prebiotics are a form of soluble fiber, which is an indigestible fiber found in plants. Soluble fiber arrives to your colon intact and then begins to interact and ferment with your gut bacteria. This fermentation is crucial to your good gut bacteria because it allows them to eat and be nourished.  

Put simply: soluble fiber = a prebiotic = a gut bacteria feast

Where to Find Prebiotics

Prebiotic fiber is found in some foods you may already be eating:

  • Garlic
  • Onions
  • Asparagus
  • Bananas 
  • Oatmeal
  • And more!

If you’re having digestive issues or find it difficult to incorporate prebiotic foods into your diet (we get it, onions and garlic at every meal is stinky), I recommend finding the right supplement for you or trying out Mayawell’s delicious and healthy prebiotic soda.


Probiotics are live bacteria we introduce into our gut. These new bacteria join our existing gut bacteria and they live alongside each other, hopefully reaching some kind of a healthy balance. 

Probiotics can be particularly helpful if you’ve recently been on antibiotic medication. Antibiotics kill all bacteria in your body — both good and bad. This helps you recover from sickness, but it also means that your body needs to rebuild afterward. Taking probiotic supplements or eating probiotic-rich foods can help your body restore itself more quickly. 

Where to Find Probiotics

Probiotics, like prebiotics, are also found in many foods you may already be eating:

  • Yogurt
  • Kombucha
  • Sauerkraut
  • Some soft cheeses
  • Sourdough bread
  • Fermented items, such as pickles and kimchi

However, you can also consume probiotic supplements to give your gut a boost if you’re having digestive issues. 

Which One Is More Important?

We all have competing priorities, especially when it comes to health:

  • Exercise!
  • Eat veggies!
  • Meditate! 
  • More green juice!

That’s why it’s necessary to prioritize and ensure we’re practicing the most helpful behaviors, most of the time. Though both pre- and probiotics are helpful, I argue prebiotics are more helpful. 

Think of it this way: you can keep introducing new gut bacteria every day, but if you don’t feed them they’ll keep dying and you’ll need to keep introducing more. Your gut microbiome won’t become self-sustaining.

Let’s go back to our garden analogy:

  • Gut bacteria are the seeds
  • Prebiotics are the necessary water

We can then imagine probiotics are new seeds we’re planting. 

We can keep planting new seeds, which may sprout, but without regular water, those seeds will never flourish into big, beautiful plants. Yes, new seeds are important! But without water, we never see the benefits.

Easy Ways to Add Prebiotics to Your Diet

There are a few simple and effective ways to add prebiotics to your diet. Making these small changes can make a big impact on your overall health:

Start with Breakfast

Eat a breakfast high in soluble fiber, that way you won’t have to worry about fiber for the rest of the day. Check out this article for easy and delicious recipes, and try these tasty breakfast muffins high in prebiotic fiber.

Enhance Your Favorite Meals

Add prebiotic veggies to your favorite meals (even smoothies!). This will add an extra kick of fiber to the meals you already eat and enjoy.

Drink Your Prebiotics

Drink your prebiotics with Maywell’s healthy prebiotics sodas. With 20% of your daily value of fiber in each can, it’s the easiest and most delicious way to keep your gut health on track.

3 Signs of an Unhealthy Gut You Need to Watch Out For

Did you know the gut is called the second brain? That’s because the gut is incredibly closely linked to our brain and is a key part of our central nervous system. This also means gut problems usually come with other health problems.

In fact, poor gut health has been linked to several specific health issues. On the other hand, good gut health can strengthen your immune system, improve your mood, and prevent autoimmune diseases and some types of cancer.

There are many things that can negatively affect our gut health. But how do you know if your gut is healthy or not? What should you be watching for? Well, poor gut health can actually manifest in several ways. Here are a few signs you can watch out for that may point to an unhealthy gut. 

Digestive Issues

One of the most obvious signs of poor gut health are digestive issues: gas, bloating, and diarrhea. These digestive issues are usually a result of unbalanced or underfed gut bacteria.

The bacteria living in your gut, stomach, intestines, and colon are often called the microbiome. Both good and bad bacteria make up this microbiome — and that’s a good thing! When there is an imbalance in the microbiome (for example, too much bad gut bacteria and not enough good), the result may be gas, irregular bowel movements, or even diarrhea. To restore balance, it’s best to focus on your diet and add in prebiotics

Gas can also be a sign of food fermentation in the gut. This can happen when there is not enough stomach acid to break down food. To help, you can add digestive enzymes to your diet to boost stomach acid and help break down food.

Food Allergies or Intolerances

Dairy and gluten intolerances are more common today than ever before, and they are often symptoms of leaky gut syndrome. Leaky gut syndrome occurs when the gut barrier is compromised and your gut actually kinda… leaks! A leaky gut is an unhealthy gut.

  • If your gut is healthy, it controls what passes through it and into your bloodstream.
  • If your gut is not healthy, other things like partially digested food, proteins, and toxins escape into your body.

As an example, consider someone with a gluten intolerance. If they have leaky gut, large protein molecules (such as gluten) escape from their digestive system and move into their bloodstream because the gut barrier is permeable. Since these large gluten protein molecules do not belong anywhere outside of the gut, the body creates an immune response to attack these proteins. This immune response manifests as a food intolerance, and it could look like bloating, a skin rash, inflammation — lots of things! 

Sugar Cravings

Our microbiome releases special proteins that are similar to leptin and ghrelin (our hunger-regulating hormones). These special proteins can affect our food cravings.

The food we eat feeds our gut bacteria. And so, it makes sense that our gut bacteria want us to eat the foods that help them thrive. If we get too much of certain bad gut bacteria, our sugar cravings can become intense. What’s the solution? Cutting out sugar won’t necessarily help, and that will result in a constant battle of willpower. What will help is taking prebiotic supplements or drinking them. This will help feed good gut bacteria, restore balance, and curb cravings.

Final Thoughts

Our microbiome contributes to our overall health. When it’s healthy, it can help strengthen our immune system and prevent certain diseases. However, your gut can also manifest a wide range of health issues if it’s unhealthy. That’s why it’s important to be aware of the signs of an unhealthy gut; then we can make adjustments in our diets and lifestyle.

Improve your gut health and microbiome with Mayawell. Mayawell is a healthy prebiotic drink made with organic, hand-harvested agave that nourishes 60% of existing good gut bacteria. This is a much larger percentage than many prebiotic foods, meaning you get more bang for your metaphorical buck in the world of gut health.

Easy, Healthy Breakfast Muffins for Gut Health

We all love a good weekend brunch: Eggs Benedict on a crispy english muffin, pancakes, mimosas. It’s not difficult to get out of bed to enjoy an elegant breakfast spread in the company of friends. However, breakfast Monday – Friday is a different story. Personally, I do not wake up early enough to prepare Eggs Benedict for me and my family, and then sit down to casually enjoy it before waltzing out of my home for my 9-5. If you do, I tip my metaphorical hat to you.

97% of Americans agree breakfast is the most important meal of the day, and many studies show the importance of eating breakfast, especially with children. Furthermore, kids who eat breakfast are shown to have higher test scores. However, even though 97% of Americans agree breakfast is important, only 44% of Americans actually consume breakfast. Those who don’t listed the main reasons why:

  • Too busy
  • Were hungry, but didn’t feel like eating
  • Weren’t hungry

Apart from being “too busy,” skipping breakfast has become more mainstream in the trendy world of health and wellness. Skipping is labeled “intermittent fasting” and is especially popular in the keto diet realm. Though there are benefits to intermittent fasting, there is little research on the long-term effects. Calorie-loading earlier in the day is thought to be more beneficial, as well, suggesting breakfast is not the meal to be skipped if someone is interested in fasting.  

Should you eat breakfast? 

There are conflicting reviews as to whether breakfast is a sign of superior health, but there are a few things we know to be pretty darn true:

  • It’s difficult to focus when you’re hungry and thinking about food. Skipping breakfast often means poorer mental performance. 
  • Making healthy food choices is challenging when you’re hungry. The office donuts are much more tempting if your stomach is empty.  
  • Eating a satiating meal in the morning means you won’t have to think about food until lunch, making you a more present employee/parent/etc. 

But all the scientific evidence in the world couldn’t get me to choke down a Soylent before work. The most important meal of the day isn’t necessarily breakfast — it’s the meal you enjoy. 

That’s why I’m sharing my Aunt Mary’s simple and healthy breakfast muffin recipe. The first time she made them, I ate about 5 every day until they were gone (they didn’t last long).

They’re quick to make, you can swap out ingredients depending on what’s in your pantry, and they’re perfect for on-the-go mornings. Additionally, they’re packed with everything you need to carry you through until lunch:

  • Whole grains for slow-digesting carbs
  • Healthy fats for satiation
  • Protein to support muscle-growth and brain health

The best thing about them? They’re delicious! My kids and I look forward to eating them every morning. 

Healthy Breakfast Muffin Recipe

This recipe has everything you need to keep your gut happy and healthy, too. The oatmeal, bananas, and fruit provide ample fiber to keep your good gut bacteria nourished. A happy gut means you’ll benefit from these muffins all day long:

  • Improved nutrient absorption
  • Better blood glucose regulation
  • Regular, pain-free bowel movements


1 ¾ cups oatmeal

1 cup oat flour (you can make your own my blending up oatmeal in a food processor, or sub for regular oatmeal)

1 ½ cups boiling water

1 cup maple syrup

½ cup coconut oil or nut butter

2 eggs

1 cup chopped pecans

1 cup raisins or cherries

1 tsp baking soda

¾ tsp salt

4 tsp cinnamon

Optional: two ripe bananas


  1. Prepare muffin tin with cooking spray or muffin cups. 
  2. Preheat oven to 350°.
  3. Mix oatmeal, oat flour, boiling water, maple syrup, and coconut oil/nut butter together in a large bowl. Let sit for 20 minutes. 
  4. In a separate bowl, add eggs, pecans, raisins/cherries, baking soda, salt, cinnamon, and bananas (optional). Mix until evenly combined, and add to other ingredients. 
  5. Mix until evenly combined.
  6. Bake for 25-30 minutes, until muffins are not wobbly in the center.

If you’re looking for the perfect on-the-go drink to pair with these muffins, I love Mayawell’s Pineapple Mango prebiotic soda. It has a touch of anti-inflammatory turmeric and 5g of prebiotic fiber to keep your gut on track. The pineapple paired with the banana in the muffin is [chef’s kiss]. 

Top Reasons Why You Should Add Prebiotics to Your Diet

New health fads and diets pop up every week. With too many “eat this, not that” recommendations, it’s hard to keep track of what’s fact and what’s a big marketing scheme trying to get your money.

One new health trend gaining popularity is prebiotics. Prebiotics are part of the gut health train many health nuts have jumped on. A few buzzwords and products you’ve likely heard of that relate to gut health:

However, prebiotics are legit! No health trend or marketing scheme here. Countless credible scientific studies prove that prebiotics improve your overall health. This is because prebiotics keep your gut healthy, and your gut is central to everything your body does. Your gut is even called the “second brain” because it’s so closely linked to your brain activity (the brain and the gut grow from the same tissue in the fetus!). 

This blog post will shed some light on what prebiotics are and why consuming them is a useful and a wise addition to any diet.

What are prebiotics?

First, it’s important to understand what prebiotics are. Prebiotics are food for the good bacteria found in your gut. To be more precise, prebiotics are plant fibers that your body is unable to digest. This is why they can travel, intact, all the way down through your intestines to your colon where your good gut bacteria reside. (Remember, your gut = everything from your mouth to your bum. It’s not just your stomach.)

Checkout this article to see a visual of how prebiotics work.

Consuming a notable amount of prebiotics on a regular basis will feed the beneficial bacteria in your gut, ensuring they can grow and do their job well.

Benefits of Prebiotics

Here are a few reasons why you should consider adding prebiotics to your diet.

Keep Gastrointestinal Diseases at Bay

If the bacteria in your gut are given enough prebiotics, they will produce lactic acid, which will help you digest easier. This will help keep gastrointestinal diseases at bay, which are often exacerbated by stress (poor digestion) and inflammation.

Regulate Cholesterol Levels

Your gut helps promote “good” cholesterol and triglycerides, as shown by a recent study. This may help regulate the risk of some heart conditions.

Reduce Risk of Chronic Disease

Good bacteria that are well-fed will be able to help keep unwanted chronic diseases at bay. Aside from having improved brain, gut, and heart health, a person who consumes a healthy amount of prebiotics will be able to improve their chances of avoiding autoimmune disorders, dementia, depression, obesity, and type 2 diabetes. 

Improved Gut Health & Overall Health

Improved gut health is one of the most well-known benefits of a prebiotic-rich diet. The good bacteria in your gut will feast on the prebiotics and work double-time to ensure that your gut health is always at its best. 

Considering the fact that your gut is so central to everything your body does, it’s fair to say that in most cases, good gut health = good overall health.

When your gut is healthy, your entire body benefits:

  • Improved nutrient absorption
  • Reduced bloating
  • Regular, easy bowel movements
  • Increased mental clarity
  • And literally so much more

Prebiotics in Your Diet 

It is relatively easy to include specific foods into your diet to increase your intake of prebiotics. Many common foods you likely already have in your kitchen are excellent sources of gut-nourishing prebiotic fiber:

  • Garlic
  • Green leafy vegetables
  • Asparagus
  • Onions
  • Oats
  • Apples

However, this is not a comprehensive list. Read more about prebiotic foods here.

Talking to your doctor or nutritionist may be a good idea, as well, if you want a detailed diet plan that prioritizes prebiotics.

Healthy Prebiotic Drinks

There are also some delicious drinks and beverages with a notable amount of fiber to keep your gut happy and healthy. Prebiotic beverages are more convenient than food, as well. Rather than worry about eating garlic at every meal, simply sip on something bubbly to get your fiber in.

If you are looking for a convenient drink loaded prebiotics, checkout Mayawell! Their specially formulated prebiotic soda is made with organic, hand-harvested agave so you can easily and deliciously get your daily dose of prebiotics:

Start sipping on your healthy prebiotic drink from Mayawell today so you can feel all the benefits of a happy, healthy gut. 

The Best High-Fiber Breakfast

9 out of 10 Americans don’t consume the recommended amount of daily fiber. Missing out on fiber means the gut is neglected and starved. We get it — everyone leads busy lives with competing priorities, and fiber intake isn’t very high on anyone’s list. 

Enter ✨Breakfast ✨ It’s the perfect opportunity to easily up your fiber intake so you can reap the rewards all day long.

Additionally, fiber is filling and will help keep you satisfied until lunch so you don’t have to worry about a growling stomach. 80% of Americans eat breakfast at home, as well, meaning we can choose anything from our cupboards. This means it’s easy to opt for a fiber-filled breakfast if we know what those look like.

Why have fiber in the morning

Fiber is the perfect centerpiece for your morning meal. It is essential to maintaining a healthy gut and keeping your body functioning properly. When we get enough daily fiber, a lot of good things can happen: 

  • Your good gut bacteria have enough to eat, so your gut stays healthy.
  • A healthy gut means you digest easily. This helps your body with nutrient intake and boosts metabolism. 
  • Your bowel movements normalize (healthy poops!).

But a bowl of Lucky Charms or waffles is often more tempting before 9 a.m. than, say, a bowl of baked beans or a tall glass of MiraLAX (yum). That’s why I’ve compiled my 3 favorite, delicious high-fiber breakfasts to get your day started off right and keep your morning poops on track. 


Oatmeal is the unsung hero of the breakfast table. It gets a bad rap for being mushy and boring, but beauty is in the eye of the beholder… or in this case, the spoon holder. Oatmeal is both nutritious and delicious if you prepare it right.

Health benefits of oatmeal

  • Rich in antioxidants (antioxidants help reduce free radicals in the body)
  • 4g of beta-glucan fiber which helps regulate blood sugar
  • Contains necessary minerals such as phosphorus, thiamine, magnesium, and zinc 

But before work, you’re probably not worried about your thiamine intake (if you are, we salute you). What’s important here is that a serving of oatmeal contains:

  • A nourishing amount of readily available carbohydrates to fuel you
  • 5g of protein to help satiate you all morning
  • 4g of fiber to nourish your gut and help you feel full

Strawberry Ginger Cheesecake Overnight Oats Recipe

Don’t get me wrong, a classic bowl of oatmeal with cinnamon and honey is [chef’s kiss]. But mixing it up with new flavors keeps breakfast fun and encourages me to incorporate it into my morning routine. 

Make this fiber-filled breakfast oatmeal ahead of time to make your mornings that much more simple! 


¾ cup milk (any kind)

½ cup of yogurt (your choice! Greek, whole milk, vegan)

1 cup diced strawberries

1 cup rolled oats

Sprinkle of salt

½ – 1 tsp freshly grated ginger (depending on how much spice you like) 

¼ tsp ginger powder

1 tsp cinnamon

1-2 T maple syrup

  1. Blend milk, yogurt, and strawberries until smooth. Transfer to a large bowl or a mason jar.
  2. Add all other ingredients.
  3. Mix thoroughly.
  4. Place in your fridge the night before.
  5. Enjoy in the morning!

Note: I like to add an extra drizzle of maple syrup or strawberry jam in the morning, if I’m feeling fancy (which I often am).

Another note: if you’re low on time, skip the blending! Throw all the ingredients into a bowl. It’s still delicious; it just has larger bits of strawberry.

High Fiber Smoothie

This smoothie is packed with nourishing goodness. Moreover, it’s delicious! It’s rich, satisfying, and perfectly sweet. The Mayawell prebiotic soda adds a small ginger kick, as well as 5g prebiotic fiber!

Avocado and cauliflower are my two favorite smoothie additions:

  • Avocado adds healthy fat
  • Cauliflower contains fiber and important nutrients such as Vitamins C and K
  • They both add a creamy, full, and delicious texture to smoothies

The chia, flax, and peas all add significant fiber and full texture to the smoothie:

  • 1 T chia seeds = 4g fiber
  • 1 T ground flax = 2g fiber
  • ½ cup frozen peas = 3g fiber

1 banana

½ cup berries (your choice! blue-, rasp-, or straw-)

1 small avocado (not too ripe)

1 cup cauliflower

½ cup frozen peas

1 T chia seeds or ground flax

½-full can Strawberry Ginger Mayawell (you can sub for water or your choice of milk)

2 T maple syrup or honey

  1. Put all ingredients into a blender and blend until smooth.
  2. Add more Mayawell for a more liquid smoothie, and vice versa (I like mine nice and thiccc)


Mayawell Prebiotic Soda

In a world that’s pro-diet and adheres to food rules (no carbs! no sugar! over-analyze!) it’s sometimes hard to choose what to eat. However, it’s important to listen to your body:

  • If it’s craving something salty, you may need sodium to help you retain water
  • If you’re craving potatoes, you may need some fast-burning fuel

So, what’s the best breakfast to start your day off right? The best breakfast is usually the breakfast you’ll eat, and enjoy eating. And sometimes, that breakfast does not include fiber. 

Mayawell prebiotic soda is an easy way to add 5g prebiotic fiber to any breakfast you want: steak and eggs, avocado toast, a bowl of cereal, or a granola bar. It comes in 4 delicious flavors and is the perfect, refreshing way to start a morning. Don’t sleep (in) on this easy and delicious way to pump up your breakfast.