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


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 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. 


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)


  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. 


Handful of strawberries

1 oz tequila

1 oz rosé

½ oz lemon juice 

Strawberry Hibiscus Mayawell


  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. 


2 oz gin

4 oz Pear Lime Mayawell

Juice from 1 small lime 

Pear (garnish)

Lime (garnish)


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.

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

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.

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.


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) 


  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.


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.


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.

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.

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.