3 Healthy Fall Cocktails to Try Today

As summer pool parties turn into cozy fall bonfires, the drinks we crave change, too. Suddenly, that icy mojito doesn’t quite hit quite like it used to. 

That’s why I’ve compiled the 3 best cocktails for fall that keep you warm from the inside out. 

Choosing Ingredients for your Fall Cocktail

Produce

When choosing any fall cocktail, it’s helpful to start by looking at what produce is in season. In-season fruits and veggies will typically be the most fresh, full of nutrients, and full of flavor. They also help you know what flavors your body may be naturally craving (your body is in tune with seasons, too!). 

Check out this site to see what is in season in your area.

Mixers

Mixers can do you dirty. They often have weird or artificial ingredients that may leave you feeling sluggish later on. Find a mixer with whole ingredients that tastes yummy, but will also make your stomach feel good.

My favorite mixer is Mayawell. It’s a bubbly prebiotic soda with no refined sugar that’s also packed with prebiotic fiber.

Spiced Apple Cider / Wassail

Wassailing is an old tradition that means ‘wishing good health to others,’ especially during holiday times. This drink is a symbol of just that! It’s also infused with anti-inflammatory, good-for-the-gut ingredients to benefit any healthful diet. 

Ingredients

8 cups apple cider

1 cup orange juice

3 oranges, squeezed for juice

1/2 cup lemon juice

4 whole cinnamon sticks

12 whole cloves or 1 teaspoon ground cloves

1 tsp. ground cinnamon

1/4 teaspoon ground ginger

1/4 teaspoon ground nutmeg

2 cups rum

Star anise pods (for garnish)

Directions

  1. Combine all ingredients in a large pan or crock pot.
  2. Bring to simmer over medium-low heat. Reduce heat and keep warm for serving.
  3. Option to add in fresh fruit, such as apple slices, cranberries, and orange slices, for a brighter, layered flavor. 

Serving Style

Wassail is best served in a mug to keep it warm. But coffee mugs can be fancy and classy, too! Here’s how we serve these:

  • Cinnamon sugar rim
  • Rosemary sprig
  • Very thin orange slice
  • Star anise pods (these are beautiful and add more flavor!)

 

Warming Ginger Cocktail 

The ginger in this drink has a warming effect on the body that’s perfect for colder weather. Ginger also has many health benefits to help protect against seasonal colds and illnesses while also protecting your gut. 

Ingredients

Handful of strawberries

1 oz tequila

1 oz rosé

½ oz lemon juice 

Strawberry Hibiscus Mayawell

Directions

  1. Muddle strawberries in a small bowl.
  2. Add tequila, rosé, and lemon juice.
  3. Stir, and then strain into your cup, over ice.
  4. Top with Mayawell until the glass is full.

Serving Style

The kick of ginger is the most stand-out part of this cocktail. To highlight the flavor even more, I recommend a candied ginger rim:

  • Add 1/2 cup of sugar and 5 pieces candied ginger to a food processor
  • Blend until the mixture is fine

Pear Lime Gin and Tonic

Did you know Gin and Tonics were first introduced as a malaria remedy in the early 1800’s? You’re likely not concerned about getting malaria, but this variation of a gin and tonic is still the perfect seasonal beverage.

My recipe adds two seasonal fruits — pears and limes — to make your cocktail stand out. Lime has various health benefits too, such as supporting digestion and beautiful skin. 

Ingredients

2 oz gin

4 oz Pear Lime Mayawell

Juice from 1 small lime 

Pear (garnish)

Lime (garnish)

Directions

This recipe is pretty simple! Just mix and enjoy.

Serving Style

Even though it’s a simple cocktail, it has complex flavors. An elevated garnish makes it look as good as it tastes.

For a garnish, use your peeler to cut off a ~6-inch long piece of the pear’s peel. Do this by going around the pear from bottom to top. 

While your glass is still empty, get the peel slightly wet and spiral it around the inside of your cup, sticking it to the sides.

Start Sippin’

We’ve all had the classic fall cocktails like the Hot Toddy. They’re delicious, but sometimes it gets a little boring drinking the same thing over and over. And it’s never fun to feel gross the next day.

Try a new cocktail that tastes good and leaves you feeling good.

Holiday Cocktails to Help You Feel Festive

The season of eating, drinking, and being merry is upon us! Now don’t get me wrong, I love eggnog, but after having the same drinks and food time and time again, it’s refreshing to shake it up a little bit.

That’s why I spent time in our test kitchen creating 3 new holiday cocktail recipes for you to try out this holiday season.

A Magical Mixer

The mixer you choose is incredibly important. Mixers deliver flavor to your drink and cool the alcohol burn, but they also tend to bring a lot of sugar, colorants, “natural” flavors, and weird ingredients.

I’ve used Maywell as my main mixer for each of these drinks:

  • It’s flavorful
  • No refined sugar
  • Each can is packed with 5g prebiotic fiber to help you gut
Mayawell is a great mixer.

This gut health part is especially important during the holiday season. If you’re like me, your diet might consist of more cookies, pie, and ‘taters than “normal” — and that’s okay! But sometimes it can leave my gut feeling a little off.

That’s where Mayawell comes in. It adds prebiotic fiber to your diet which helps nourish your existing gut bacteria. (Not to mention it makes a delicious cocktail mixer.)

Pineapple Mimosa

There’s no better way to start the day during the holidays than with a festive morning Mimosa. This Mimosa is subtly sweet and a little tangy.

Pineapple Mimosa is a great holiday cocktail.

Ingredients

3 T pineapple juice 

50% Champagne

50% Pineapple Mango Mayawell

Garnish: Thin pineapple slice

Pear Apple Cider

This drink feels so much like fall, I recommend wearing a sweater while you drink it. Mixing apple and pear gives this holiday cocktail a bright, light flavor I absolutely love.

The Pear Cider holiday is delicious.

Ingredients

1/3 cup sparkling apple cider 

1 shot Bourbon (optional)

1/2 cup Pear Lime Mayawell 

Garnish: Thin pear slice + cinnamon sticks

Raspberry Italian Soda 

This one is SO refreshing! The half & half makes it smooth, satisfying, and perfect for a chilly day.

Raspberry Italian soda with Mayawell is a beautiful holiday cocktail.

Ingredients

1/2 can Raspberry Cucumber Mayawell 

6 tbsp half-and-half

1 T simple syrup

Garnish: 3 raspberries

Gut-Healthy Cocktails, Please

Don’t let a bad gut slow you down during the holidays. Your time should be spent hanging out with friends, not hanging out in the bathroom. 

These cocktails will do just that! They’re flavorful, they’re festive, and they have everything you need to be your best.

2 Thanksgiving Dessert Recipes to Help Your Gut

With Thanksgiving upon us, it’s time to take a step back, relax, and eat. 

But between eating different foods and traveling, your stomach might be doing some weird and funky things. It’s hard to stay on a normal digestive schedule when your diet and habits are all a bit out of whack. 

I have 2 go-to dessert recipes I love to make during the holidays. They are delicious and eternal crowd-pleasers, but they’re also more nutrient-dense than some other desserts. It’s nice to know I’m still indulging and eating delicious food, but also giving my body some of the things it needs, like fiber! These recipes:

  • Are naturally gluten-free
  • Contain fruit, which adds more fiber and micronutrients to your diet

Caramel Oranges

Orange thanksgiving dessert recipe

This recipe is simple, but don’t underestimate it. The oranges and caramel sauce come together to deliver a bright and not-too-sweet dessert. The oranges are best served over plain greek yogurt (vanilla greek yogurt is also good).

Ingredients

  • 8 medium oranges (Navel or Cara Cara are best)
  • 214 g (1 cup) white sugar
  • 2 cinnamon sticks
  • 2 T salted butter

Directions

  1. Juice 2 of your oranges. You need ¾ cups of juice. If you don’t have enough, simply add water until you have ¾ cups of liquid.
  2. On the 6 oranges you have left, slice off ½ inch from the top and bottom of each. 
  3. Place each orange on the flat end you’ve cut off. Then use a knife to cut off the peel. Remove all white pith as well, as the pith is very bitter. 
  4. After all the peel is removed, cut the orange into thin rounds. 
  5. Place all orange rounds into a 13 x 9 pan in a single layer. 
  6. In a medium saucepan, mix ¼ cup of the juice you just squeezed, sugar, and cinnamon. Bring it all to a boil (medium-high heat). 
  7. Continue to cook, swirling and stirring every so often until the sugar starts to turn a golden color at the edges. This will take 3-5 minutes.
  8. Reduce your heat to medium-low and keep cooking, continuing to swirl, until the mixture is a copper color. This will take 1-3 minutes.
  9. Remove your mixture from the heat and add the butter. Whisk until everything is melted. 
  10. Add about ¼ cup of your orange juice and whisk until smooth (it will steam and bubble, but this is okay!). Then add the reset of your orange juice and whisk until everything is fully combined, 
  11. Your caramel may start to harden and stick. If this happens, just put it back on the heat for a minute or two so soften. 
  12. Pour the caramel over the oranges. Discard the cinnamon sticks. Cover and refrigerate for 3-6 hours. 
  13. To plate, layer on top of greek yogurt in a small bowl. I love to garnish with roughly chopped pistachios and a light sprinkle of cinnamon. Add a drizzle of extra caramel from your pan for extra flavor. 

I love this dish paired with Pineapple Mango prebiotic soda. It adds extra fiber for my gut, and the fruity flavor pairing is perfect!

Chocolate + Rum + Prune Cake

This cake is the perfect boozy and decadent dessert for your table this Thanksgiving. The molasses and rum give it tons of flavor and a perfect texture.

Ingredients

  • 9 T salted butter (1 T softened)
  • 8 oz pitted prunes
  • ⅓ cup dark rum
  • 1 T molasses
  • 12 oz bittersweet chocolate
  • 6 large eggs, separated
  • 125 g (⅓ cup + ¼ cup) white sugar
  • ½ teaspoon salt

Directions

  1. Heat oven to 325°. Place your rack in the middle position. 
  2. Grease a 9-inch springform pan with 1 T of softened butter.
  3. Combine prunes, rum, and molasses in a microwave safe bowl (at least 2 cup capacity). Put in microwave for 45-60 seconds, until the rum bubbles. Then let the mixture sit for 15 minutes, stirring occasionally.
  4. In a medium saucepan, melt remaining 8 T of butter on medium heat. 
  5. Remove from heat and mix in chocolate until melted and smooth.
  6. In a large bowl, whisk together egg yolks and 71 grams (⅓ cup) sugar until it’s pale and glossy. This will take about 30 seconds. 
  7. Then, slowly add the chocolate mixture and whisk everything until smooth. 
  8. Stir in the prune mixture.
  9. Whip your eggs whites and salt on medium-high until they are light and foamy. This will take about 1 minute.
  10. Continue mixing while you add the rest of the sugar (54 g or ¼ cup). Keep whipping until the egg whites hold soft peaks. 
  11. Whisk about ⅓ of the egg whites into the chocolate mixture. Fold the rest of the egg whites in until your mixture is just barely blended. It should look marbled. 
  12. Put your batter into your springform pan. Bake until the edges are firm and cracked, 35 – 40 minutes. The center should still wobble a little when you take it out. 
  13. Cool for at least 1 hour before serving. 

The All-Time Best Dessert for Your Gut

The best dessert is the dessert you love; the one that lets you connect with friends and family and create memories. 

Don’t stress if you’re eating a lot of foods you wouldn’t normally eat. Your gut was made to adjust and adapt. If your gut needs a boost, try a prebiotic soda. This one from Mayawell can help get your gut back on track:

  • 5g fiber
  • 40 calories or less
  • No added sugar

A Nutrition Coach’s Take on Gut Health and Nutrition

Where do you go for up-to-date information on health? WebMD? Reddit forums? With the advent of the great and mighty Internet, we have every piece of information on gut health at our fingertips.

However, it can often feel like there’s too much information out there, and it can be hard to know if your source is credible.

That’s why we teamed up with Haley Fountain. Haley is a holistic Health Coach based in Houston, Texas who focuses on gut health and balancing hormones. She answered some of our most burning questions on gut health and diet.

Why You Can Trust Haley

Health coach cooking in her kitchen

Before we jump into our interview, here’s a little info about Haley and why you can trust her with your gut health woes:

  • She has 2 health coaching certifications and she’s a member of the International Association for Health Coaches. (TLDR: she knows what she’s talking about)
  • Major gut issues plagued her growing up, manifesting through horrible acid reflux. In high school, she was taking more pills than her 75 year old grandma.
  • Haley decided to make lifestyle changes (focusing on diet, stress, and sleep) that helped improve her symptoms and get off the medications she was taking.
  • Now, she dedicates her life to educating, motivating, and inspiring others to live their happiest, healthiest lives. 
  • Firsthand experience taught her small habits are incredibly impactful on overall health.

Let’s get into our chat with Haley!

Q: In what ways does a healthy gut change your everyday life?

A: A healthy gut can, quite literally, change your life! Science is still uncovering all of the ways that our gut health impacts our overall health. Having a healthy gut can improve:

  • Immune function
  • Sleep
  • Skin issues (like acne)
  • Energy levels
  • Cognitive function
  • Mood and mood disorders
  • Hormonal function
  • Nutrient absorption
  • Weight issues
  • And more!

Q: You often talk about gut health on your Instagram. Why do you choose to speak about this so often?

A: Our gut health is connected to every other function in our body! In Chinese medicine, there’s an old saying: “when you don’t know what’s wrong, start with the gut.”

Q: What even is gut health?

A: Gut health is really referring to a healthy, balanced gut microbiome, a.k.a. the beneficial bacteria in your digestive tract that break down your food. 

Q: How is gut health connected to overall health and wellness?

A: Scientists now refer to the gut as the “second brain” because of how much the gut impacts every other function in our body.

Food we eat is broken down in our digestive tract, and those nutrients are used to make every cell in our body. The majority of our immune system is in our gut, and we also have more neurons in our gut than in our spinal cord! 

Q: What are probiotics and prebiotics?

  • Probiotics are the beneficial bacteria that reside in the gut.
  • Prebiotics are compounds that help that beneficial bacteria grow and thrive.

I like to think of prebiotics as “food” for my probiotics. 

Q: What are the three most important things people should know if they’re new to gut health and want to get started on healing their gut?

  1. Your gut is linked to every other function in your body. If your gut is off, everything else will be off, too.
  2. If you’re having uncomfortable symptoms in your gut, there’s tons of resources out there (including my blog!) that can help you figure them out.
  3. Some of the best things you can do to support a healthy gut: drink lots of water, get lots of fiber (25g+ per day) and eat balanced meals. 

Q: What are two good ways to incorporate prebiotics into your diet?

A: Drinking Mayawell, of course! Also, there are many prebiotic-rich foods like honey, green tea, asparagus, artichokes, and more. 

Q: What are two good ways to incorporate probiotics into your diet?

A: FERMENTED FOODS! I want to shout this from the rooftops. 

Try to get at least one serving of fermented foods in your diet per day. Some of my favorites are:

  • Kimchee (common in Korean dishes)
  • Sauerkraut
  • Raw pickled vegetables
  • Kombucha 

Also, I’m a big fan of taking a daily probiotic. We all have unique gut flora, so everyone will need a different blend.

Q: What are more important — prebiotics or probiotics?

A: Honestly, you need both. They are like yin and yang. Eating a diet rich in pre- and probiotics will set you up for a happy, healthy gut.

Q: Honestly, would you recommend Mayawell to any of your clients?

A: 100% yes! I’ve tried other prebiotic drinks out there and Mayawell is definitely my top choice for myself and my clients. They are sweet and refreshing, but not too sweet (some others I have tried are way too sweet for my palette).

Mayawell has just enough fiber so that you get the benefits without the bloating. They have so many unique flavors, too! And if that weren’t enough, they are a cause-driven company which really matters to me as a consumer.

Raspberry cucumber Mayawell

Q: Is there anything else you want to say or speak to regarding gut health or overall nutrition?

A: I am constantly talking about this with my clients and social media audience: Manage. Your. Stress.

You can eat all the kale, take your probiotics, and exercise daily… but if you are stressed out every day, it’s like two steps forward and one step back. Stress also wreaks HAVOC on your gut! 

Practice mindfulness, research embodiment practices, cultivate a gratitude practice and put your phone away sometimes. Taking care of yourself mentally must always be a priority. Namaste!

Gut Healthy Chicken Soup Recipe with Pesto and Lemon

Chilly weather means everyone’s favorite dish is back in season — soup!

Not that it needs to be chilly outside to eat it, but on a cold day nothing feels better than a warm kitchen and a steaming bowl of soup.

Unfortunately, speaking to the less fun side of the season, chillier weather can also mean more sickness:

  • People are indoors and in close quarters, making it easier to spread viruses.
  • Many common viruses are more active in colder, drier climates.
  • Vitamin D is essential to immune health, and these levels are lowest in the winter.

One of the best ways to stay healthy during the winter months is to keep your gut healthy. Even though it might not seem like gut health has anything to do with the common cold, a healthy gut is indicative of better overall health. 

Further, a large part of your immune system is in your gut. If you do your best to keep your gut happy and healthy, you’ll have a better chance of fighting off whatever sickness comes your way.

Gut Healthy Ingredients

Many foods contain prebiotics to support gut health. This recipe contains a notable amount of leeks, which have a high inulin content. Inulin is a type of soluble fiber, and is therefore a prebiotic. It also contains other gut-supporting ingredients:

  • Garlic
  • Quinoa 
  • Chives

But most importantly, it’s delicious! Supporting your gut should feel good and taste good. This healthy soup checks all those boxes.

Leeks add fiber to this healthy recipe.

Ingredients

1 T olive oil

10 garlic cloves, sliced

3 large leeks, white and light green parts only, halved lengthwise, rinsed well, and sliced into half-moons

2 tsp kosher salt, plus more as needed

1 tsp freshly ground black pepper, plus more as needed

6 cups broth

1 cup quinoa, soaked, sprouted, or rinsed

1 or 1.25 lbs boneless, skinless chicken breasts

3 T fresh lemon juice

6 T Pesto

¼ cup grated or shaved Parmesan cheese

¼ cup snipped fresh chives

Lemon wedges (garnish) 

Directions

  1. Add oil to a large pot and set to medium-high heat.
  2. Add garlic and stir constantly, until golden and very fragrant (~2 minutes).
  3. Add leeks, 1 tsp salt, and pepper. Stir.
  4. Cook until all ingredients are soft, stirring frequently (~10 minutes). 
  5. Add broth and bring everything to a boil. 
  6. Stir in quinoa and chicken (leave the breasts whole), then reduce to a simmer.
  7. Cover and cook for about 13 minutes. To see if it’s done, use a meat thermometer. The chicken temperature should be at least 165°.
  8. Remove the chicken from the pot and put it on a plate. Shred the meat with two forks. When you’re done shredding, put the meat back into the pot.
  9. Add lemon juice and remaining 1 tsp salt. Stir.

When serving, add 1 T pesto per bowl (makes about 6 bowls). Top with parmesan and chives, and serve with a lemon wedge on the side for a fresh squeeze of citrus.

I love to pair this soup with Mayawell’s Pear Lime with Green Tea prebiotic soda for an extra dose of gut-health and support. 

Happy = Healthy

Recent studies show that happiness is linked to immune health. The happier we are, the stronger our immune system. This is because of how closely your brain and immune system (and gut!) are linked. 

That’s the best part of this soup. It’s aromatic, delicious, and the perfect way to lift your spirits.

The Science Behind a Morning Poop

There are a couple things that can make your morning:

  1. Finding out you won a $600 gift card for Trader Joe’s (filling out all of those customer surveys finally paid off)
  2. Not being upcharged for oat milk in your morning latte
  3. A good poop

I can’t really help you with the first two, but I can help explain a little bit about why we often poop in the morning, and how you can stay regular and avoid the office bathroom at all costs. 

Why a BM in the AM? 

Over 60% of Americans poop in the morning. 

While you sleep, your gut works hard to process the food you’ve eaten during the day. This is part of why most people are ready to poop in the morning: it’s simply a time thing. 

But why don’t people wake up in the middle of the night to poop, like we sometimes do for #1? That’s because our colon chills out and goes on night mode. When we wake up in the morning, our body signals to our colon that it’s time. It starts contracting 3x as strongly as it does while we’re sleeping. These contractions move your poop along through your intestines so it can make its way out. 

This means most people feel the urge to poop about 30 minutes after waking up. 

Keep in mind, however, that the most important part of pooping is regularity. Regular movements are usually a positive thing, regardless of the time of day.

How to Train Your Colon

Everyone has different schedules and a different favorite bathroom with ideal pooping conditions. The good news is that it’s possible to train your colon to poop at a certain time each day. 

Step 1: Sit

Pick your ideal time of day and sit on the throne for a few minutes. Don’t try too hard to poop — that’s not the goal. This step simply tells your colon hey, now would be a great, peaceful time for a BM. 

Step 2: Repeat

Do Step 1 everyday for about 2 weeks. You should then be able to start pooping around your chosen time. 

The Key to Staying Regular

There are a few things you can do to help you stay regular and keep your morning poop painless.

Sleep

Deep, regular sleep is important. It helps your body process your food so it can be ready to poop by the time you wake up.

Prebiotics and Probiotics

  • Prebiotics are food that nourish your good gut bacteria and help them grow.
  • Probiotics are new good gut bacteria you can add to your existing gut bacteria. 

Both prebiotics and probiotics are helpful, but prebiotics are arguably more helpful sometimes. It’s hard to keep any gut bacteria alive if they don’t have anything to eat. 

It’s helpful to incorporate more fiber-filled foods into your diet. Mayawell prebiotics soda is also an easy, delicious, and healthy way to add prebiotic goodness to your diet without having to think about it. 

Regular Exercise

Exercise is a great way to keep things moving. You don’t need to be running a marathon everyday. Instead, find a form of movement you like and stick with it.

Pooping Goals

But remember, no one’s colon is perfect. No one is regular all the time, and if they say they are, they’re lying. 

Do your best to keep your gut healthy and care for yourself, and good poops will come in time.

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.

Garlic

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

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.

Bananas

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.

Oats

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.

Agave

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. 

prebiotic foods like oats

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. 

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

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

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.

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

Ingredients

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

Directions

  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].