Over the past few years, food motifs have popped up everywhere. Tomato-scented candles, sardine-shaped purses—I could write a dissertation on the intersection of fashion, interior design, and food culture, but I'll spare you my ramblings. Instead, I'll give you some really cute gift ideas that fall under this playful theme. Some of these items are a bit camp, such as Staud's beaded hot dog bag that never fails to start a conversation. But others are more functional. Take, for example, Fellow's matcha set, which might be the prettiest I've ever seen. Be it whimsical, practical, or a little bit of both, each of the gifts below will be appreciated by the foodies in your life. To shop my favorites in this fun category—including, naturally, Pamela Anderson's pickles—keep reading.

Welcome to the Who What Wear UK Gift Guide! With the festive season fast approaching, we wanted to curate the ultimate gift guide of the pieces we truly think are worth it, so you’ll know your chosen item will be treasured for years to come. Featuring everything from luxury homeware and editor-adored beauty products to show-stopping handbags and forever accessories, whether you’re shopping for a loved one or for yourself, consider this the perfect destination for all your gifting needs. Happy shopping!

I think we can all agree that Christmas present shopping can be hard. And with the big day officially less than two months away, I’ve decided that (for once) it's time to get organised and start thinking about the presents I want to buy for my loved ones. And of course, I also need to think of my own wish list that my family and friends will inevitably start asking me for anytime soon.

I’ll always appreciate a good fashion or beauty gift (I have the perfume collection to prove it), but sometimes it’s just nice to receive something that feels a little bit different from your typical Christmas present. And I think we can all agree that food and drink-related presents will never go unappreciated. Whether you’re a culinary connoisseur, a foodie or just love a special drink to wind down with on a winter’s evening, I scoured the market to find the best food and drink presents to gift to your loved ones this Christmas.

From luxe kitchen staples to tasty treats, keep scrolling to see and shop 32 food and drink gift ideas for Christmas 2025.

The Best Food and Drink Gifts for Christmas 2025

I’m a firm believer that dessert is the most important meal of the day. I’m that friend who always says things like "You know what sounds good right now? A donut” or "Who’s down for a Pizookie?” I’m always looking for my next sweet treat, so when I heard about the Kroma Wellness 5-Day Reset, I had to see if it would help me end my unhealthy relationship with sugar. Unlike most detoxes and cleanses that I’ve done (which were 21 days of torture), this was only five days, so I knew I could commit.

The 5-Day Reset comes in a beautiful box with 10 packets of meals/beverages that will sustain you throughout each day. The packets consist of lattes, porridge, veggie/vegan broths, smoothies, and even cookie butter to curb your cravings. I opted for the vegan option. The program is free of dairy, GMOs, processed sugar, and gluten. 

Founder Lisa Odenweller has been in the wellness business for over 12 years and was inspired to create Kroma Wellness as a holistic approach to healing our bodies naturally without starvation. Odenweller wants to encourage people to form long-lasting healthy habits, and she admits, "One of the other big reasons I wanted to create a program like our Reset is that I am extremely disappointed in the other programs on the market that require you to starve yourself for five days and eat fake foods that don’t taste good while consuming only 600 to 800 calories per day. I believe optimizing your health should be something you look forward to and not dread.” 

Odenweller says that she packed over 100 superfoods in the program that are designed to make you feel amazing. Before starting this cleanse, I wondered how my body would react when I abruptly took away all of the things it loves (i.e., every dessert ever made). I spoke with Odenweller before I started the program, and I was shocked to find out that most of us intake over 100 grams of sugar a day. Kroma Reset is considered a low-sugar diet, as it consists of natural sugars.

Along with being free of processed sugar, the Kroma Reset requires you to fast. I typically fast without even knowing it, but for this particular cleanse, the brand recommends fasting for at least 12 hours, which consists of eating dinner at 7 p.m. and not eating your next meal until 7 a.m. the next day. The best part of this cleanse is that it can accommodate your regimen by allowing you to choose one of three protocols: Lean if you’re looking to lose weight, Lifestyle to feel satiated, and Active for anyone who works out regularly. 

Unlike cleanses I’ve done before, I was intentional with this one. My goal wasn’t to lose weight because I strongly believe that happiness isn’t on a scale, but I desperately wanted to break my bad sugar habits and see if I would be rewarded with a better gut and mindset. Before I started the cleanse, I called on Will Cole, IFMCP, DNM, DC, a leading functional-medicine expert, to ask how I could counter my sugar cravings and why cleanses are so important. Here’s what he had to say.

My sugar cravings are so out of control on a daily basis, and I’ve noticed that I get tired after eating a sugary treat, and I’m overall constantly having low energy. What is the connection between high sugar intake and our moods?

This constant sugar stream is a dopamine trigger to our brains—the same response that happens during sex. However, when there is a constant stimulation from sugar and prolonged dopamine signaling, a tolerance builds up in the brain, requiring more sugar to achieve the same pleasurable result. The problem with this increased sugar intake is that it spikes our blood sugar, putting us on a blood-sugar roller coaster. Studies have shown that sugar alters your gut microbiome and plays a role in how you feel emotionally, In fact, studies have shown that lower levels of beneficial bacteria—bifidobacterium longum and lactobacillus helveticus—are found in those struggling with anxiety.

The Kroma Wellness Reset is said to increase mental clarity. How does fasting and doing cleanses like this affect our mental health?

Fasting and doing resets like the Kroma Wellness can help shift our bodies from relying on sugar as fuel to relying on fat, which is a more sustainable source of energy that only enhances our brain health. By focusing on cleaner food sources, we are able to heal our body’s reliance on sugar and create better habits surrounding the food we choose to eat on a daily basis. Fasting has also been shown to have powerful effects on inflammation, specifically brain inflammation, with studies linking intermittent fasting to improved brain function and mood through an effect similar to antidepressant medication.

From a physical perspective, why are cleanses/resets so important to our health?

Since toxins and our modern diets can contribute to these underlying dysfunctions, a cleanse or reset brings us back to basics with clean, whole foods that help you detox, calm inflammation, and restore gut health by providing you with necessary nutrients that your body thrives off of and nothing that it doesn’t. (I’m looking at you, sugar!)

 After getting Cole’s feedback, I felt more than ready to ditch the sugar and take on a new five-day challenge. Take a look at my Kroma journal below to see how I felt each day.

Day 1: Monday 

9:48 a.m.: Today is my first day, and I’m feeling good, but it’s only 9 a.m. The porridge isn’t that bad, and the spicy chai latte was surprisingly refreshing. My porridge is a little watery because I didn’t measure the milk. Rookie mistake. 

11:46 a.m.: Okay, the blueberry smoothie may be my new favorite thing. Not sure what’s in it, but my energy has done a shift. I’m no longer grumpy. 

1:30 p.m.: I’ve actually never had broth, let alone vegan broth, but this is pretty good. I’m still hungry though.

2:00 p.m.: This Supergreens Elixir is keeping me from craving crazy things. It’s midday, and I’m not thinking of downing a whole bag of dried mango. You know what that’s called? Growth. This couldn’t have been named anything better because, to eat as little as I have, I feel not only full but fueled!

3:09 p.m.: I’m a huge snacker, but this Spicy Passion Latte is delish!

4:47 p.m.: Feeling pumped!

6:40 p.m.: Warming up more broth.

Day 2: Tuesday

8:58 a.m.: I broke my fast with the turmeric latte. 

10:40 a.m.: I just ate some porridge and made my boost smoothie because I’m a bit hungry. I miss food. 

1:45 p.m.: I ate my lunch and my smoothie at the same time. I’m more hungry today than I was before.

Day 3: Wednesday 

10:45 a.m.: I broke my fast a little late today, and I have to admit I woke up feeling tired but not that hungry. I decided to have the extra kick Change Your Life later today, and let me just say that mushrooms are powerful. I was feeling stressed this morning with work, and now, I’m calm. Is it magic? It might be. 

2:45 p.m.: I added cauliflower rice and avocado to my miso broth, and it felt way more satiating.

4:07 p.m.: Since I was full from my broth earlier, I drank a latte for dinner.

Day 4: Thursday

Morning mood: Whew chile, one more day.

9:07 a.m.: I broke my fast with another shroom latte. So yummy and such a mood booster.

1:47 p.m.: Work has been crazy today, so I’m just now eating my porridge.

4:45 p.m.: Had my fuel supergreens drink, and it always gives me energy when I was used to crashing at this hour pre-cleanse. I just warmed up my broth, and today, I added veggie pasta. 

7:00 p.m.: Finishing the day up with a spicy latte, and it’s curbing my appetite. I’m going to skip my evening broth.

Day 5: Friday

Morning mood: Mama, we made it!! It’s the last day, I’m feeling good, and I’m starting to see the light.

9:45 a.m.: I started my day off a little differently by drinking the Change Your Life latte and the boost blueberry smoothie. I add extra blueberries to it, and it’s probably the tastiest thing of this cleanse.

11:15 a.m.: Eating my porridge at the office today. Didn’t add fruits because I didn’t pack any.

4:12 p.m.: I had my lunch broth a little late today. 

7:09 p.m.: Skipped my dinner tonight and just drank my Supergreens Elixir drink. I’m still feeling good. 

Aftermath

Post-cleanse, I still feel very energized. I’ve done almost every cleanse I can think of, and I can honestly say I was the happiest on this one. My sleep wasn’t good because I had a migraine the first night. So I can’t say that it has improved. However, I have so much energy. By 2 p.m. I'm usually crashing like I’m about to fall asleep into my computer, but after this Reset, I’ve noticed that I am more focused than ever before. I can tell my focus has improved because of how engrossed I am in my work professionally and personally. I’ve also never gone to the restroom as regularly as I did during this Reset. I’m assuming it’s because I was consuming various liquids throughout the day between the lattes, water, and tea. My body feels lighter, and so does my mind. 

When it comes to the taste of everything, I didn’t like the taste of the Supergreens Elixr. It just wasn’t good. The broths were filling once I added avocado, which helped me feel full and satisfied. Physically, I definitely notice a difference. I lost six pounds with the cleanse alone, and this is with minimal exercise. I normally run throughout the week but I decided to give my running shoes a rest and go on peaceful two-hour walks for the duration of the cleanse. Pre-Reset, my stomach would be upset every other day. Regardless of how many pre- or probiotics I consumed, I had constant digestion issues. It was almost unbearable. Throughout this cleanse, I didn’t have one stomach ache. I was amazed. I would do it again solely for my gut health. 

Lastly, as much as I think everyone should experience this cleanse just to genuinely feel better on the inside, I’m aware of how expensive it is. I was privileged enough to receive the kit for free, but I know that everyone doesn’t have the means to spend $495 on a cleanse. My suggestion for those on a budget who want to try this cleanse out is to start off by doing the 1-Day Reset, which I believe would be very effective considering I felt great after the first day. Another option is to test out the individual items like the Change Your Life Chai Latte, the Veggie Broth With Plant Protein, and the Blueberry Acai Plant Protein Smoothie. Those were my three favorites. If you want to reset your body and really tap into self-care, I suggest doing the 5-Day Reset. 

Up next: How Miranda Kerr's Self-Care Ritual Helps Her Glow From the Inside Out

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

Let me say this: I could write multiple essays expressing my love and adoration for Sakara Life, even before catching wind that celebrities like Bella Hadid and Gwenyth Paltrow have used (and loved) the meal delivery service. I'm a huge fan of the brand's beautifully concocted snacks and supplements, and whenever my body (and mind) is feeling a bit meh, I turn to its ultra-famous plant-based, organic meal delivery system for a reset.

If you're unfamiliar with Sakara, the brand's organic meal options (they offer breakfast, lunch, and dinner) are based on a whole-food, plant-rich approach to eating that A) removes the guesswork out of trying to figure out what to eat and B) includes organic, fresh, nutrient-dense, and superpower-laden ingredients. With nourishment, healing, and rainbow-inspired variety in mind, the meal system epitomizes nine, ultra-refreshing nutritional pillars exemplified in every single dish that arrives on your doorstep: No Calorie Counting, Plant Protein, Eat Your Water, Greens, Good Fats, Eat the Rainbow, Nutrient Density, Sulfur-Rich Veggies, and Body Intelligence.

There are multiple meal plans and lengths available. Check them out to compare and contrast and find which one works best for you. That said, we tested two Sakara plans to make your choice a tad easier. Keep scrolling for a very personal deep dive into the Sakara Life experience—we left no stone unturned.

Erin Jahns, Beauty Director

Program tested: Sakara 30-Day Reset

Length: 30 days

Cost: $239 per week

About the Program

I tried Sakara's 30-Day Reset, which the brand offers three times a year in January, May and September. While I've done a week here and there of Sakara, I'd never done a full month straight, and it couldn't have come at a better time. Physically and mentally, I was feeling stressed, fatigued, burnt out, and just overall not like myself. Knowing how much better I feel after just one week of Sakara, I was curious to see how I'd feel after the entire reset. (Spoiler alert—the impact was wild.)

So what exactly does The reset entail? First, choose your preferred start date and expect four weeks of organic, plant-rich meals delivered straight to your door, along with the included teas and supplements. (The meals arrive ready to eat—no meal prep or cooking required—so handy!)

Included in the special Reset package are the Energy Effervescents, The 30-Day Reset guidebook, access to Sakara's digital community where you can easily connect with other Sakaralites, the brand's complete Probiotic Formula, Detox Tea, a One-Month Mindfulness App Membership, and as a cherry on top, Campo's Beauty Energy Essential Oil Roll-On.

My Experience

I was so obsessed with the results and how much better I felt that I've continued it on my own! See below for every perk I noticed:

#1: Improved Digestion and *Way* Less Bloat

Prepare for TMI. Even though I consider myself a pretty balanced and "healthy" eater—mainly sticking to lots of veggies, lean animal proteins, and healthy fats—I'd been dealing with on-and-off digestion issues (i.e., constipation, bloating, etc.) for years. No matter how many quick fixes, probiotics, or other "miracle" supplements I tried, nothing seemed to change. But when I started to eat Sakara full time, there was an almost immediate switch—I was *going* (sorry) every single morning like clockwork, no crazy supplements needed and had a flat, bloat-free stomach all-day every day. Honestly, it was hard to fathom, especially when I was eating fruits, healthy carbohydrates like beans, cruciferous vegetables, and other foods notoriously associated with digestive disruption.

"We hear this ALL THE TIME!" exclaimed co-founders Danielle DuBoise and Whitney Tingle when I shared that this was the most immediate (and noticeable) benefit I experienced while trying out the 30-Day Reset. "We nutritionally design every single meal for true transformation—results you can see and feel. The science behind how we design the program is extensive: we calculate everything from how many greens you get in a day, to the carb-to-fiber ratio in to make sure your blood sugar doesn’t spike."

But it doesn't stop there. Sakara also sources fresh and cold-pressed fats (which fight inflammation head-on) and incorporates over 170 different ingredients into its meals each week. (Pretty darn spectacular and a number I was far, far away from pre-reset.)

"A study from The American Gut Microbiome research found that those who ate 30+ different types of plants per week had a far more diverse gut microbiome compared to those who ate less than 10 plant foods per week. And more diversity means a healthier gut and a healthier you!" DuBoise and Tingle conclude.

#2: Weight Loss

Full disclosure, I debated whether to bring this one up, as losing weight wasn't one of my top prerogatives before starting the reset. As someone who has struggled on and off with an eating disorder since I was in my teens, I also know how triggering the topic can be. That said, and even though I don't own a scale, weight loss was definitely something I experienced during the reset, and I want to be 100% honest about all of the changes I noticed.

For the first time in over a year, my clothes seemed to fit better, and I was able to easily slide into numerous pieces that had been noticeably tighter or altogether unwearable for the past year or so. I was surprised, considering I was pretty sure the Sakara reset totaled to more calories per day than I was used to, and I was also eating more carbs (which our culture loves to label as "bad") on a daily basis than I had in a very long time. I hadn't switched up my workout routine or made any other lifestyle changes, so it pretty much had to come down to my new eating habits.

#3: Better Menstrual Cycle

I went years without a period—or simply having a very irregular period—due to my eating disorder. In fact, it wasn't until a few years ago that my body and whacked-out hormone levels were finally able to heal enough so that I was menstruating regularly. Then, out of nowhere this spring, I started getting my period every two weeks (very fun, as you can imagine). After going in to see my gynecologist and getting some extensive testing done, I found out that my hormone levels, once again, were off.

Obviously, when a vital sign of health like our cycle gets thrown off, it's extremely stressful, and going into my reset I was a little worried that eating no meat and a completely plant-based diet might make the issue even worse. I couldn't have been more wrong! While doing the reset (I also continued to order Sakara off and on in the weeks after my trial had ended, too) my menstrual cycle seemed to naturally recalibrate and return to its normal 25-ish-day cadence. Again, nothing else in my life had really changed, and it felt pretty darn miraculous.

"Dysregulated progesterone or estrogen levels and/or estrogen dominance can often lead to irregular periods," DuBoise and Tingle explained to me. "When gut health is suboptimal, our hormones, specifically estrogen, can become imbalanced and we can suffer from related symptoms like irregular periods or PMS. Our 30-Day Reset is designed to nurture and enhance the gut environment, which thereby stabilizes hormones."

Additionally, and as I noted in my first point, Sakara's 30-Day Reset is nutritionally designed to ensure regularity, which DuBoise and Tingle say help minimize the risk of estrogen reabsorption from stool back into the bloodstream. "A healthy gut microbiome, which has been found to regulate estrogen levels; and is abundant in healthy fatty acids, is essential for hormone production and regulation."

#4: Longer, Deeper Sleep

Until I began the reset, I had pretty much forgotten what a good night's sleep felt like. For years, I couldn't sleep past 5:30 or 6:00 a.m. at the latest, I wasn't able to fall asleep without a very hearty concoction of supplements and stress-relieving elixirs before bed, and I'd almost always wake up at least a few times a night—usually insanely hungry and tempted to snack despite having a normal dinner before bed. But almost instantly after beginning my Sakara experience, all of the above seemed to dissipate. I was able to sleep until 7:00 a.m. or even later (if my schedule allowed), I felt naturally tired by the end of the day and wasn't forced to rely on things like melatonin and OTC sleeping pills, and I never woke up during the night unless it was to go to the bathroom. (And if that happened, I was able to fall back asleep quickly.) Again, I was stunned. All of a sudden I felt and looked more rested and had a lot more natural energy—plus less brain fog—during the day. (I'll dive into this more in a second.) Not surprisingly, DuBoise and Tingle had some interesting insights.

"Studies have found that plant-rich diets—which are abundant in complex carbs and fiber, phytonutrients, and plant proteins—can improve sleep quality by stabilizing blood sugar." (Oftentimes, they told me, blood sugar irregularities can lead to night wakes!)

"A plant-rich diet may also lead to increased levels of tryptophan, which increases sleep-supporting melatonin and serotonin, and complex carbs have been found to stimulate the release of calming, sleep-supporting serotonin," they continued. "Additionally, Sakara meals are made without harmful additives, toxins, and refined sugars, which induces stress on the body, leading to irregular sleep patterns. Reduced physical stress from these foods, plus flooding the body with high-quality nutrients, can reduce cortisol dysregulation and play a major role in enhancing sleep quality."

#5: No Body Odor

Okay, this was a weird one! I've never been a super-smelly person, and even though I work out regularly (and sweat quite a bit during), I'd categorize my personal BO as pretty unaggressive and normal. However, I've never been able to wear natural deodorants without ruining my clothes (it's almost as if they made me smell worse), and never in a million years would I have felt like I could go completely without deodorant Matthew McConaughey style. But then, a completely odd thing happened once I was a couple of weeks into my Sakara reset—I went to my normal 80-minute long Saturday morning Lekfit class (which occurs in a warm, steamy room in which I produce buckets of sweat) and wait for it—I didn't smell. Yes, I was sweating profusely, but there was not one iota of scent coming from any pore in my body. Since then, I've (finally) been able to wear natural deodorants, and if I forget to apply it's no biggie.

Interestingly, there has been a longtime debate dating back to the 1940s that chlorophyll can naturally nix body odor (in addition to my three-daily Sakara meals I was also adding the brand's bright green chlorophyll Detox Water Drops, $39, to my water each day), but according to DuBoise and Tingle, there's even more to it than that! And, like many of the changes I noticed, it seems to tie back to gut health.

"Body odor can be a symptom of poor gut health," they told me. "With our 30-Day Reset, you're optimizing your gut microbiome and gut environment, which in turn can improve body odor. If you think about where your armpits are on your body, you can guess what's surrounding them: lymph! It's the lymph system's job to 'take out the trash,' so a high-quality diet means there's less trash to take out, and consequently, less odor."

DuBoise and Tingle also shared that when we're stressed, the body secretes an odorless white fluid consisting of water, proteins, and fats, which, once combined with the natural bacteria on our skin, can produce that foul-smelling waste known as BO. Sakara's 30-Day Reset, they told me, nourishes the gut, removes toxins for the lymph to clear, and takes away the stress of not knowing what to eat—all of which could explain the disappearance of any previous smell I had. Fascinating, right?

#6: Fewer Cravings & "Bottomless Pit" Hunger

While intense cravings and "bottomless pit" hunger are often associated with the luteal and menstrual phases of our cycles, I experienced both almost every day, all day—regardless of where I was in my cycle—before starting the reset. I'd have sharp, roller-coaster-level cravings for sugar and sweets, which would then quickly veer to rabid cravings for anything salty and savory. And then, inexplicably, I'd experience a handful of days where I had barely any appetite whatsoever. No matter how I adjusted or tweaked my diet, nothing seemed to help, and my body felt completely lost and out of sorts.

To be honest, I felt out of control around food—something highly triggering as someone with a history of disordered eating—and at a loss of how to properly nourish my body. But yet again, Sakara came to the rescue. Each day, I'd eat my Sakara breakfast, lunch, and dinner, sip the brand's red rooibos, lemongrass, and rose-infused Detox Tea, and drink lots of water laden with its Beauty and Detox Water Drops. The result? My hunger spikes and cravings completely dissipated. For the first time in years, I felt stable, in control, and so much less stressed out about food and how my body was or wasn't reacting to it.

#7: More Energy With Less Brain Fog

As I explained earlier, lack of high-quality sleep had been a longtime problem for me, but day-to-day, my complete exhaustion, heavy reliance on coffee and energy drinks like Celsius, and intense brain fog seemed like it had to go even deeper than that. For instance, on the rare days I did get more than five hours of sleep, I'd feel just as tired, cranky, and fuzzy. But, you guessed it, after getting into the Sakara reset, things started to improve dramatically. Obviously, I was sleeping better, which I'm sure played a key part in the difference, but I felt like I had natural energy in the morning (even without caffeine), and exercising, socializing, writing, and just doing life felt so much easier and less strenuous on my energy stores. It was as if, metaphorically speaking, someone had lifted about a hundred pounds off of my shoulders, and I was able to easily and efficiently go about everything in my life. It was a dramatic, night-and-day difference.

"A plant-rich diet is a great solution for clearing brain fog and improving energy," confirmed DuBoise and Tingle. "Sakara is nutritionally designed and rich in neuroprotective omega-3 fatty acids, which are essential for neurotransmitter communication, B vitamins for better intercommunication within the brain, and neuroprotective nutrients like phytochemicals (polyphenols) to support mental clarity and energy levels."

Is Sakara Worth it?

All in all, if your budget allows, I can't recommend trying the 30-Day Fall Reset enough. Take my word for it—you'll be obsessed.

Jamie Schneider, Senior Beauty Editor

Program tested: Signature Nutrition Program

Length: Ongoing (I tested it for three weeks)

Cost: $395 per week

About the Program

I opted into Sakara's Signature Nutrition Program five days a week for three weeks. Every Sunday and Wednesday, I was sent a box filled with breakfasts, lunches, and dinners, as well as Sakara supplements and wellness teas.

Quick note on the delivery: The timing is spectacular. My box arrived promptly around 8:30 p.m. each time (my delivery window was 7 to 11 p.m.), and the drivers are extra communicative. One of them had my wrong address listed and immediately called to rectify the situation. Even then, my box arrived within the expected timeframe.

My Experience

As for the meals themselves, I appreciated the creativity and care that goes into each menu item. I honestly was expecting three weeks of boring salads and bland flavors, but my Sakara lineup was filled with zesty sauces, scrumptious pastries, and colorful, nourishing ingredients. That said, my favorite meals were always breakfast. I'd never whip up some cacao almond waffles or funfetti donuts for myself in the morning (the best I can do is cereal), so I absolutely loved having a filling, healthy dish to look forward to each day.

The pre-packaged meals also made office lunches an absolute breeze. I spent less time meal-prepping before work (or spending my entire paycheck on $20 grab-and-go salads) and indulged in beautiful, energizing meals that took less than five minutes (if that) to whip up. A coworker even commented on how good my lunch looked!

The only downside for me is that I am usually a meat eater, so going completely plant-based was a difficult transition. I did miss my usual sources of protein during the first week, but the reset honestly did me a favor in terms of my bloating and energy levels. Even without animal protein, I felt satiated and energized after eating—no 3:00 p.m. slump for me.

Is Sakara Worth it?

Overall, I would 100% continue my Sakara journey. It's pricey—$400 a week is nothing to scoff at—but IMO it's totally worth it. I could see myself committing to a few weeks whenever I need a nutritional reset, like after the holidays.

What an MD Says

We also tapped double board-certified physician Resham Uttamchandani, MD (who is also a weight loss specialist), for her objective, honest thoughts on Sakara's plant-based meal service. "Having tried it personally, I can speak to its strengths and some considerations based on my experience," she notes. Find those pros and cons below.

• Nutritional quality: "Sakara Life prioritizes whole, organic, plant-based ingredients, which are crucial for promoting metabolic health and reducing the risk of chronic diseases associated with obesity. These nutrient-dense meals provide essential vitamins and minerals while being lower in calories than processed alternatives, making them a smart choice for weight management," Uttamchandani says.
• Portion control: Sakara meals are pre-portioned, which Uttamchandani notes can help those looking for a more detailed, systematic meal plan. "I found that this structured approach helped me develop healthier portion sizes," she explains.
• Balanced macronutrients: "The emphasis on balanced meals that include proteins, healthy fats, and complex carbohydrates is essential," Uttamchandani says. A meal with all three macronutrients helps enhance satiety, or feeling fuller for longer. "Personally, I noticed a feeling of fullness and satisfaction after meals, which supported my overall goals," Uttamchandani adds.
• Bloat management: "Bloating can often result from a diet low in fiber or high in processed foods," she says. "Regular bowel movements are important for good digestive health, and incorporating fiber-rich, whole foods like those in Sakara meals can help alleviate bloating and promote consistency in digestion."
• Behavioral support: "Sakara Life goes beyond just food; it often includes educational resources and mindfulness practices that foster a healthier relationship with food. This holistic approach is critical for long-term success in weight management and can help break the cycle of emotional eating," Uttamchandani explains.

In terms of limitations, Uttamchandani notes that meal delivery services aren't well-suited for everyone. "Some individuals may prefer cooking their meals or find the cost prohibitive," she says. Cooking skills are valuable for maintaining a nutritional lifestyle long-term, so pre-prepped meals might not be the most effective option for the long haul. However, regarding the price, Uttamchandani finds the convenience and quality of the food to justify the cost. "For those serious about weight loss and health, this can be a worthwhile investment," she adds.

Shop Our Favorite Sakara Life Essentials

This post was originally published on an earlier date and has been updated.

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

One thing is certain: We all need protein for our bodies to function. And it's important to incorporate high-protein foods into our diets. Proteins are compounds made of the elements carbon, hydrogen, oxygen, and nitrogen, according to Culina Health dietitian Amanda Holtzer, MS, RD. These elements are arranged as strands of amino acids to create proteins. "They are abundant throughout the human body and contribute to many essential functions including muscle growth and repair, bone growth and repair, hormone production, and metabolic function," Holtzer explains. "There are about 20 different amino acids that can link together in different arrangements that each serve different functions in the body. Out of those 20 amino acids, there are 11 that our bodies can create themselves—these are known as the non-essential amino acids. As for the other nine, our bodies cannot produce them. Therefore, we must get them from food. These are known as the essential amino acids."

They're also an essential macronutrient in food that's present in both plant and animal foods in different forms and quantities. Because the proteins in our bodies are constantly being used for those essential functions mentioned above, the body always needs to repair and replace them, which is a process called protein synthesis. "The process of protein synthesis requires a constant supply of amino acids in order to build those new proteins—that's where dietary protein comes in," Holtzer says. "When we consume protein, we break them down into single amino acids. These are then used as building blocks to create more proteins that the body needs (aka protein synthesis)."

When it comes to how much protein we need to consume daily, the Recommended Dietary Allowance (RDA) is about 0.8 grams of protein per kilogram of body weight. But Holtzer adds that the RDA is the amount of a specific nutrient that a person would need at minimum to meet their basic nutritional needs and for their body to function properly, so the number can also vary depending on other factors.

One of those factors is physical activity. Holtzer says if you want to meet the protein demands of muscle growth and increase physical strength, higher protein intake is recommended. Here's an example of what you'll need:

In a person who conducts minimal physical activity, 1.0 grams of protein per kilogram body weight is recommended.

In a person who conducts moderate physical activity, 1.3 grams of protein per kilogram body weight is recommended.

In a person who conducts intense physical activity, 1.6 grams of protein per kilogram body weight is recommended.

And while you need to ensure you're getting enough protein, there can be situations where you're actually getting too much of it. When you eat too much protein, it can place a lot of stress and strain on the kidneys. "When we eat protein, the kidneys work to filter out urea and nitrogenous waste products so that they don't enter the blood," Holtzer says. "If we eat too much protein, however, the kidneys may not be able to keep up, and some of those toxins may be released into the bloodstream."

So how do you know if you're getting enough protein? You might experience some symptoms, which Holtzer has outlined below:

Muscle loss: One scenario is you might be strength training, but you're losing muscle. "When we exercise and strength train, we are actually breaking our muscle cells down," Holtzer says. "The way they repair and rebuild is with food and rest. If you're not eating adequate protein, that regrowth and repair will be stunted."

Slow or stunted growth in children: "Protein is always an essential macronutrient but is even more essential during times of illness, stress, and growth," Holtzer says. "Childhood is a time of growth. When a child is not getting adequate protein, they may experience a stunted growth rate."

Edema: This is a buildup or retention of fluid in the body. It typically occurs in the lower half of your body such as your legs, ankles, and feet.

Anemia: "Low protein intake can lead to decreased metabolic rate, which can then lead to a decreased production of erythropoietin, aka the hormone that stimulates production of red blood cells," Holtzer says.

Slower recovery from injuries: "Protein demands are even higher during times of stress and injury," Holtzer explains. "Inadequate protein intake may lead to a longer healing process from injuries."

Thinning hair, brittle nails, and dry skin: "These are all made up of different proteins, including collagen and elastin. A diet deficient in protein may manifest in these types of symptoms," she says.

Want to find out how to up your protein intake or find new foods to eat to satisfy the RDA? Take a look at some common high-protein foods below.

1. Salmon

"Salmon is an excellent source of protein," Holtzer says. "A 4-ounce salmon filet has about 25 grams of protein. Further, salmon is super high in omega-3 fatty acids, making it a super satiating protein source and one that has numerous benefits on cardiovascular health and brain health."

2. Chicken

Holtzer says this is a lean protein option. A standard 6-ounce chicken breast contains 32 grams of protein and 3.7 grams of fat.

3. Ground Turkey

"Ground turkey is another super-lean source of protein," Holtzer adds. "A 3-ounce serving contains about 23 grams of protein and 8 grams of fat. If you're looking to reduce your intake of red meats, ground turkey is a great substitute to use for things like burgers, meatballs, bolognese, and taco bowls."

4. Tofu

"Tofu is an excellent plant-based protein source. A 4-ounce serving contains about 12 grams of protein. This makes the perfect addition to stir fry and grain bowls," Holtzer says.

5. Edamame

This is another great plant-based option—one cup of prepared edamame contains about 18 grams of protein. Holtzer says it's great as a meal addition or snack.

6. Cottage Cheese

"Cottage cheese gets a bad rap, but it's an excellent source of protein," Holtzer explains. One cup of cottage cheese contains about 28 grams of protein. It's super versatile—you can add it to toast, smoothies, or sauces. Pro tip: If the texture freaks you out, blend it! It comes out nice and smooth!"

7. Greek Yogurt

"Greek yogurt is this dietitian's go-to breakfast," Holtzer says. "Packed with protein, one 7-ounce container of plain Greek yogurt contains about 20 grams of protein. Pro tip: Add berries for extra fiber and some nuts for crunch and healthy fats to create a balanced and satiating breakfast!"

8. Beans and Legumes

According to the Cleveland Clinic, beans and legumes are an excellent source of protein and fiber. And because they're rich in fiber, they can keep you fuller for longer. 1/2 cup of cooked beans contains 7 grams of protein.

9. Eggs

Eggs are low-carb, low-calorie, and a high source of protein, according to the Cleveland Clinic. One egg provides 6 to 8 grams of protein and 70 calories. They also contain other nutrients like vitamin D, omega-3 fatty acids, B vitamins, and choline.

Next, Avoid These 6 Foods—They'll Wreck Your Gut Health

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

Welcome to our series #CartedByT30, where experts, influencers, and anyone who just really knows how to nail down a grocery list show us exactly what goes in their carts. Tune in to our Instagram to see their weekly haul from their favorite grocery store, farmers market, or online food retailer and to find out how much it really costs to eat healthily.

As a professional New York City Ballet dancer, Jenelle Manzi has spent years learning to push her body beyond its limitations, from grueling training sessions at the studio to performing sold-out shows at the Lincoln Center. Due to her athletic career and lifestyle, Manzi has also become an expert in making sure her body is fueled and nourished to help her feel her best.

After years of trying to find an on-the-go "healthy snack” that was uncompromising in ingredients, flavor, and health benefits, Manzi took matters into her own hands to develop Get Golden. Her better-for-you bars that are supercharged with a blend of nuts and seeds, along with a balanced diet of whole and high-quality foods, are her secrets to being energized and fulfilled throughout the day.

To see the rest of this ballet dancer's grocery staple (trust us, it's a good one!), keep scrolling below.

My Food Philosophy

When it comes to shopping for food, it's really about finding what makes both my body and mind happy. My body is my instrument as a dancer and it’s important for me to think of food as fuel. This means that a majority of my food shopping list includes vegetables, good fats, lean protein, fruits, and healthy snacks.

With that said, if I only ate food for fuel, I would not feel entirely fulfilled. I know the word "balance” can get overused, but it really is about finding the balance that works for you! When I take a step back and list all of the things that make me happy, it’s going to the farmers market and buying seasonal produce, going out to dinner with friends, and buying my favorite chocolate, spices, teas, and butter from specialty shops.

I think the reason why I enjoy this so much (besides the quality and taste) is the experience and story behind each and every item. There is nothing more special than enjoying a delicious meal with people you love, talking to the farmers who are proud of the produce they are selling or taking a quiet moment of pre-workout reflection with yourself to enjoy a coffee and snack. 

My Grocery Haul

Almond Milk

Most store-bought almond milk contains very little actual almond and is usually filled with gums and additives that can be both inflammatory and irritating to the digestive system. My go-to's are Malk, New Barn, or Three Trees because they contain no additives and are made with simple ingredients. 

Bison

I feel my best when I incorporate a small amount of animal protein into my diet. I usually buy my meat from a local farm I trust, so I can ensure that the animals are treated with care and integrity.

Depending on the week, I'll choose either beef, turkey, lamb, or bison. I love bison because it is rich in iron, zinc, vitamin B12, omega-3, and selenium, and it is easier for me to digest before ballet or training. 

Eggs

I love getting my eggs from Knoll Krest Farm. They raise cage-free hens that are free of any hormones or antibiotics and I've known the woman that works the stand for nearly 10 years. When I buy eggs from the grocery store, however, I'll make sure they're organic and pasture-raised. 

I'll make a soft scramble or cook the eggs over easy for breakfast, add a soft-boiled egg with a salad for lunch, or a quiche with vegetables on the weekends.

Turkey Sausage

Turkey sausage is great for quick and easy pasta with broccoli, Pecorino Romano, and good-quality olive oil or this recipe if you have a little bit more time.

Broccoli

Broccoli is packed with vitamins, minerals, and bioactive compounds. It’s a weekly staple of mine because I can add it to a dish or make a quick and easy side. My go-to's are stir-frying them tossed with olive oil, lemon, and pecorino in a pasta, or simply roasted with seasoning and olive oil. 

Zucchini

I love roasting or sautéing zucchini. You can easily roast a bunch at the beginning of the week to make pasta (can you tell I love pasta?) with cherry tomatoes, broccoli, Pecorino Romano, and olive oil. It's the easiest dinner to throw together!

Feta

During the summer my favorite simple dish that I’ll either have with crusty bread for lunch or serve as a side for dinner is heirloom tomatoes, cucumber, red onion, parsley, feta, and a generous amount of good-quality olive oil.

Avocado

I use avocado for every meal, either half-sliced with eggs for breakfast, in a delicious green salad or sandwich for lunch, or on top of a rice bowl at dinner. 

Dark Chocolate

When I’m grocery shopping, I can easily find two brands I like which are Hu and Fruition Chocolate Works. I love bitter, dark, and rich flavors and I’ve been like this since I was a kid!

However, my favorite place to shop for specialty chocolate in NYC (yes, I’m a regular) is The Meadow. While I don’t always have time to stop by the shop, when I do, I make sure to buy a few bars to have for the house. 

French Butter

I love butter. I love the way it tastes and how simple and delicious it is when done well. A favorite butter of mine that I discovered in Paris many years ago is Bordier Butter. The cows are fed according to the seasons and the butter reflects that. Beyond that, the butter at the workshop is flattened by a wooden wheel and worked by hand. The quality, texture, and flavor of this butter reflect all of the work and care that goes into making it. There’s nothing like it. 

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

A lot of people deal with rosacea, so if you have it, you're not the only one—but that doesn't mean it's not frustrating to deal with. "Rosacea is a common inflammatory skin condition that presents as redness on the cheeks and nose," explains Ife Rodney, MD, FAAD, of Eternal Dermatology and Aesthetics. "Sometimes, you will see pimple-like bumps on the cheeks. In more severe cases, the skin thickens around and on the nose, called rhinophyma. Some people experience redness and inflammation around the eyes (conjunctivitis), leading to itchy, irritated eyes."

Alexis Parcells, MD, a board-certified plastic surgeon and founder of Sunnie Skincare, adds that it frequently occurs in people over 30 and that reports indicate that over 400 million people worldwide have it.

What Causes Rosacea?

There is no definitive answer to what causes rosacea, but there could be hereditary or environmental factors, or a combination of both, says Marisa Garshick, MD, FAAD. People with fair skin might be more likely to develop it, but it can also occur in darker skin types.

"It's a condition that typically comes and goes and appears in bouts of flare-ups that can be triggered by stress, food, diet, exercise, alcohol, climate, and other environmental and emotional factors," says aesthetician Rosie Petrillo of Âme Skin Studio. And since we don't know the exact cause, the triggers can vary from person to person. Parcells adds that while redness is often the first symptom, there are other factors to look for like hypersensitivity of the skin, causing itching, burning, stinging, and generalized discomfort.

How to Treat Rosacea

Unfortunately, there isn't a complete cure for rosacea, but there are certain things you can do to control it and avoid anything that can trigger flare-ups. Lifestyle changes can help, like eating certain foods and avoiding others, protecting your skin against the sun's harmful rays, and avoiding over-exfoliation or harsh products. Keeping your stress in check is also a must. "Stress accelerates the production of free radicals that will neutralize proteins, such as collagen, and speed up the aging process," Petrillo says. "In addition, it can worsen skin conditions that are known to be related to emotional stress, such as acne, psoriasis, rosacea, and others."

And because triggers are so personal, you're going to want to pay attention to your own. "Rosacea can be reduced through lifestyle choices, and it is important to find your triggers that may cause flare-ups," Rodney says. "Common triggers include extremes of temperature either hot or cold and eating spicy foods." Rodney suggests creating a log or diary to pinpoint what causes your flare-ups.

Certain topical and oral medications can help, as well as in-office treatments, like lasers or peels. "It is important to avoid over-exfoliation with rosacea, but one of the few in-office aesthetic treatments that can be helpful with this condition are chemical peels," says Mila Davis, an aesthetician at Skin to Smile. "Gentler chemical peels can reduce inflammation and reduce the appearance of redness. Other skin treatments, such as laser procedures, are often not recommended with patients with rosacea, as they require the application of heat, which can significantly exacerbate this inflammatory skin condition."

In terms of other lifestyle changes, aesthetician and founder of StackedSkincare Kerry Benjamin suggests opting for lower-impact exercises to keep sweating to a minimum if you're currently experiencing a flare-up. "If you do get sweaty, use an ice roller post workout to calm inflammation instantly," she says. "Lastly, only take warm showers, never hot showers, to avoid drying skin, impairing your barrier and causing more inflammation."

Changing up your diet can make a significant impact as well. "Eating an anti-inflammatory diet rich in colorful produce, quality-sourced protein, omega-3 fatty acids and low in added sugar can be helpful," says Kylene Bogden, RDN, co-founder of FWDfuel. "I often recommend patients keep an eating journal where we can see what they ate as well as any skin flares each day. This often helps us track patterns."

Take a look at the best foods for rosacea (and ones to avoid) below.

The Best Foods for Rosacea

1. Fish

"Healthy fats including omega-3 can help manage a flare-up," says Parcells. Fish like salmon and lake trout are great sources of omega-3s.

2. Cruciferous Vegetables

"Cruciferous vegetables such as broccoli, cabbage, and cauliflower contain high amounts of vitamin E, known for its ability to fight free radicals and enhance skin integrity, thus fighting flare-ups," says Bogden.

3. Berries

"Due to their antioxidant content, blueberries, cherries, and blackberries are said to exert a vasoconstrictive action on the body. This is beneficial when it comes to reducing inflammation in the blood vessels that are under the skin. In turn, they reduce redness," Petrillo says.

4. Avocado

Benjamin says avocado can be helpful with inflammation—it's a healthy fat that's also rich in fiber.

5. Onions

"Due to its protein, potassium, vitamin C, and flavonoid content, it is claimed that this food can contribute to skin health," Petrillo says.

6. Herbs

"Some herbs are known for their calming properties. A popular example of this is chamomile," Petrillo says. "In addition to helping to improve mood, relieve stress and anxiety, its properties also soothe the skin, so they are recommended for those who suffer from rosacea. In addition to chamomile, lemon balm, kava kava, passion fruit, and valerian are recommended."

7. Eggs

Eggs are another great source of omega-3 fatty acids.

8. Probiotic-Rich Foods

"Research suggests that probiotics and prebiotics may be effective for managing rosacea, especially in chronic patients," Garshick says. "Probiotics may help soothe inflammation and minimize rosacea symptoms and flare-ups. Probiotic foods to try include are certain cheeses, sauerkraut, miso, kombucha, and kimchi."

9. Prebiotic-Rich Foods

"Foods high in plant fiber, known as prebiotics, can help improve healthy bacterial growth in the gut and are helpful in the system's anti-inflammatory response," Davis says. "Foods like apples, bananas, asparagus, garlic, onions, barley, and oats are all powerful prebiotics that act to reduce inflammation."

10. Vitamin A–Rich Foods

"This vitamin is essential for the well-being of our skin," Petrillo says. "Red pepper, carrot, papaya, pumpkin, and melon are rich in this nutrient."

11. Lean Meats

"Chicken and fish are said to be very good for rosacea because they are healthier and have less fat, which is why they help you maintain a lower body temperature," Petrillo says. "Heat is one of the triggers of this chronic disease."

12. Chia Seeds

Chia seeds are rich in omega-3s. "BareOrganics makes an awesome chia seed flour that can be conveniently added to everything from smoothies to oatmeal. Omega-3 is anti-inflammatory and keeps the skin moist, which helps to fight flaking and hyperpigmentation," Bogden says.

13. Nuts and Seeds

Like chia seeds, other nuts and seeds are helpful for rosacea—think walnuts, hemp seeds, flaxseeds, and peanut butter.

14. Olive Oil

"Research shows that the Mediterranean diet as a whole is the most effective in combating inflammation," Benjamin says. "This diet focuses on foods like olive oil, nuts, fruits and vegetables, legumes, whole grains, and fish."

15. Goat Cheese

Yes, you read that right—goat cheese can also help with rosacea. "Goat cheese is an excellent source of protein," Petrillo says. "In addition, it does not contain a large amount of lactose, and due to its properties, it is of great help against the skin inflammation caused by rosacea."

Foods to Watch Out For

There are certain foods that might trigger a flare-up. Although it depends on your skin's own reactions, take a look at some common foods that might make your rosacea worse below.

1. Spicy Foods: Davis says spicy foods can cause an increase in body temperature, which can lead to rosacea flare-ups.

2. Alcohol: "It causes widening of the blood vessels in the face, increasing blood flow to this region," Garshick says.

3. Processed and Ultra-Processed Foods: Petrillo explains that these are high in sodium and can exacerbate all kinds of inflammation.

4. Dairy: "Dairy foods like yogurt, sour cream, and cheese are an inflammatory food that could trigger rosacea for some people," Garshick says.

5. Chocolate: "It can cause dilation of blood vessels, leading to skin flushing," Garshick says.

6. High-Histamine Foods: "This is an organic compound that triggers an immune system response. Histamine causes vasodilation, or a relaxation of blood vessels, essentially exacerbating or making rosacea flare," Garshick says.

7. Foods Rich in Carbohydrates and Refined Sugars: "These are foods called pro-inflammatory, and in the case of rosacea, they increase the risk of triggering a crisis," Petrillo explains.

8. Hot Beverages: "Eliminating hot beverages (which also increase blood flow to the face and flushing) may improve the appearance of your skin," Garshick adds.

Skincare Products for Rosacea to Shop

The experts also recommended some products to help soothe rosacea below.

Next, Put Down the Products—Here's How to Naturally Tighten Your Skin

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

Ahh, bloating. It's (annoyingly) common, and there are so many reasons why you could experience it. Actually, because there are so many factors that can contribute to bloating, it's sometimes difficult to pinpoint what's causing it. "Bloat is an extremely common symptom and can be caused by many things," says Amanda Holtzer, MS, RD, a dietitian at Culina Health. But it's worth noting that everyone's stomach bloats. Our stomach expands and contracts throughout the day based on what and how much we eat and drink, our breathing patterns, and several other factors. Bloat can be a result of something super simple and fixable (i.e. you ate too much at a meal), or it can be a symptom of a deeper-rooted issue.

And Maya Feller, MS, RD, CDN, of Brooklyn-based Maya Feller Nutrition says that many people experience bloating for a variety of reasons, including eating too quickly, swallowing air when eating and drinking, or consuming foods that produce more gas such as legumes or cruciferous vegetables. "Sedentary living can also contribute to bloating, as well as a too-high or too-low fiber pattern of eating. And for some, food sensitivities, intolerances, or allergies can cause bloating," Feller says.

Other factors that contribute to bloating could be constipation; excess intestinal gas; SIBO (small intestinal bacteria overgrowth); certain digestive disorders (gastroparesis, celiac disease, inflammatory bowel disease, ulcerative colitis, or Crohn's disease); PMS or hormonal imbalance; high stress or anxiety; and going too long without eating and then overeating.

When you're experiencing bloating, you probably want to get rid of it ASAP. It's uncomfortable! But you should be careful with some of the "remedies" out there—especially the ones you see online.

"'HealthTok' and 'GutTok' go viral daily with a new remedy for 'beating bloat.' The truth is consumers need to be very cautious about trending recommendations," Feller says. "It's important to ensure that the individual who is providing this type of information has a strong foundation in health and human physiology and that they are sharing information from an evidence-based source. Just because it worked for someone's aunt's sister's cousin to do the internal shower doesn't mean you need to do it, too. Look for creators who have credentials, such as physicians, dietitians, or certified health coaches."

You'll also want to tread carefully with over-the-counter remedies like laxatives or diuretics, Holtzer says. Taking too many laxatives can be dangerous and lead to dehydration and vitamin, mineral, and electrolyte deficiencies. Taking too many diuretics (aka "water pills") can cause excessive urination, which can lead to dehydration and electrolyte imbalances.

In short, to deal with bloating, don't do anything rash or try a quick fix that seems a bit too good to be true. It could end up being more trouble for you. "Don't jump to conclusions and stay in a high-stress state around meals; go down a rabbit hole and spend too much money on questionable supplements online at 1 a.m. (who isn't guilty of this?); consume supplements and/or essential oils without consulting a healthcare provider; or cut food groups out of your diet long-term without speaking to a nutrition professional," advises Tina Ralutz, MS, RDN, CDN, a health coach at Parsley Health.

And it's important to keep in mind that some bloating symptoms could be a sign of something more serious. In general, occasional bloat is normal, and it's not something to worry about too much. But if it's consistent and doesn't seem to resolve itself in a couple of hours, there may be something off. "If the stomach becomes painful and hard after eating, this could be a sign that something more serious is going on," Feller says. "Additionally, if bloating happens after simple things such as drinking water or eating small amounts, there may be an underlying digestive issue that should be considered."

Other signs to look for include: your stomach is tender to the touch; your stomach is intensely uncomfortable or painful; you're experiencing unintentional weight loss and still have stomach bloating; you have diarrhea; you have a loss of appetite; or you're experiencing intense fatigue.

But if none of the above applies to you, there are a couple of home remedies for bloating that you can try, and the experts have outlined them for us below.

1. Track Your Bloat

Ralutz recommends paying attention to when you experience bloating, which can help you figure out where it's coming from. "For example, it's common to bloat in the week or two leading up to menses or when stress is high. But if you're waking up bloated, your bloating gets more intense after eating certain foods, or your bloating is causing significant discomfort/pain, it's time to speak to a medical professional to help find the root cause," she explains.

2. Be Aware of Food Sensitivities

If you're unsure about food sensitivities, pay attention to your body. "About an hour or so after each meal, have a mental check-in," Holtzer recommends. "How am I feeling after that meal? Am I bloated? Am I gassy? Am I uncomfortable in any way? Over time, try and take notice of trends. Maybe you notice you feel bloated after meals that contain dairy. Once you establish your own triggers, be mindful of limiting those foods as you're able."

You might even have to eliminate some foods from your diet that might trigger bloating. "Some foods have properties that inherently make them harder to digest and, as a result, can more easily lead to bloating," Ralutz says. "These foods are known as higher FODMAP foods. While eliminating these foods for a period of time can bring symptom relief, it's not a long-term solution. Working with a nutrition professional can help get to the root of the issue and prevent long-term restrictive eating patterns."

3. Chew Thoroughly

"Thoroughly chew each bite before swallowing to avoid swallowing too much air and large bites of food, which can be harder to digest," Feller says.

4. Eat Slowly

"Aside from hardly chewing, it can be so easy to rush through meals," Ralutz says. "But too much food at once can overwhelm the digestive tract, leading to uncomfortable symptoms like gas, burping, bloating, and even pain. This is compounded if a large amount of food is hitting the gut after going too long without eating anything."

5. Eat a High-Fiber Diet

Holtzer says as fiber moves through the digestive tract, it binds to and drags cholesterol, excess fat, and toxins out of the body via the stool.

6. Eat Foods With Diuretic Properties

Foods with diuretic properties help get rid of excess fluid in the body, which often contributes to bloat, Holtzer says. Examples of these foods include lemons, cucumbers, watermelon, ginger, and celery.

7. Add Probiotic-Rich Foods to Your Diet

Holtzer also recommends eating probiotic-rich foods consistently. "Probiotics consist of good bacteria—aka bacteria that ward off bad bacteria, or the bacteria that cause illness," she explains. "Having a diverse and flourishing population of good bacteria in your gastrointestinal tract can help prevent symptoms like gas and bloat. Probiotic-rich foods include sauerkraut, yogurt, kimchi, and tempeh."

8. Avoid High-Fat Foods

"Be mindful of consuming excessive quantities of foods that are high in fat as they can slow down digestion and lead to increased bloating," Feller says.

9. Avoid Carbonated Beverages

If you're sensitive to carbonated beverages, you'll want to avoid or limit them. Feller says that these can add additional carbon dioxide, which exacerbates bloating.

10. Try Bitters

"When it comes to getting the digestive system ready to do its job, bitters come in for the win," Ralutz says. "Bitter foods or digestive bitters before a meal get the digestive system ready for food by increasing stomach acid right as the meal is happening. This encourages the breaking down of foods to the proper size, decreasing the likelihood of digestive symptoms like bloating."

11. Drink Herbal Teas

Certain teas can help with bloating. "Dandelion tea is a natural diuretic, meaning it helps get rid of excess water in the body," Holtzer says. "And peppermint tea—research shows that the oil in peppermint relaxes the muscles of the gastrointestinal tract, thus relieving symptoms like gas and bloating."

Other helpful ingredients include plants in the mint family, which are considered carminatives, meaning they suppress gas formation in the gut, Ralutz says. Look for herbs like peppermint, spearmint, lemon balm, tulsi, perilla, and more, which contain flavonoids that suppress inflammatory signaling pathways in the gut.

12. Consume Plenty of Water

"The fiber we mentioned earlier? Without water, fiber cannot do its job. Water is what moves the fiber, and all of the toxins it binds with, through the digestive tract," Holtzer says.

13. Eat Ginger

"Consuming ginger through items like ginger tea and raw or pickled ginger can help to improve digestion and move foods through the digestive tract," Feller says.

14. Be Patient and Kind to Yourself

"It can be all too easy to feel frustration and even anger toward a body that always seems to be bloating, but this is where it doesn't benefit us to work against ourselves," Ralutz says. "Many of us have been socialized to put a lot of worth into our image, so when bloating comes along, it can feel detrimental to our sense of self. Ultimately, it's the body showing some discomfort or even distress, so some self-compassion can go a long way and make the process feel less intense and frustrating."

15. Get Moving

Holtzer suggests maintaining a consistent movement regimen. "Movement and exercise not only help with weight maintenance, but they help with digestive regularity," she says. "Digestion is a mobile process, so moving the body helps to move along the process of digestion. The more regular and consistent digestion is, the less likely you are to experience bloat."

Why not go for a walk after dinner? Feller says going for a walk after a meal can help to stimulate digestion and move the stomach contents through the digestive system.

Next: These Drinks Work Like Magic on Painful, Annoying Bloating

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

The term "alkaline" gets thrown around a lot in the wellness world, but for those who aren't too familiar with it, it can be a bit of a mystery. You might have heard of alkaline water or drinks—I know I have—and just assumed it was good for you without giving a second thought to what it actually meant. For me, I just assumed alkaline water had more minerals and vitamins than regular water.

Well, it turns out there's a lot more to the term "alkaline." It all starts with pH levels. Amanda Holtzer, MS, RD, a dietitian at Culina Health, says that by definition, the term alkaline means having the properties of an alkali metal and having a pH greater than 7. "A little bit of background here—all living organisms have a pH level, and require a certain pH level to survive," Holtzer says. "It must be at a pH of 7.35-7.45 to survive. The kidneys and lungs work very hard to maintain this pH level. Certain parts of the body are more acidic than others, while certain areas are more basic. For example, the stomach is highly acidic, with a pH of about 1.35-3.5. The stomach must be this acidic in order to aid in digestion. However, the thin layer outside the stomach, just outside the epithelium, is extremely basic—the purpose of this is to prevent injury or perforation of the gastric mucosal lining."

Nisha Chellam, MD, a doctor at Parsley Health, explains that humans' diets have been impacted by agriculture over time as opposed to the hunting and gathering times of harvesting our food in the wild—and that has changed acidity levels. "As such our diets have shown a decrease in minerals like potassium (K) compared to sodium (Na) and an increase in chloride compared to bicarbonate found in the modern diet," she says. "The ratio of potassium to sodium has reversed. The food of our ancestors was that for every 10 parts of potassium there was one part sodium. Today we are at one part potassium for every three of sodium, meaning that we are salt heavy. We also believe our diets are poor in magnesium and potassium as well as fiber and rich in saturated fat, simple sugars, sodium, and chloride as compared to the pre-agricultural period. This results in a diet that may theoretically induce metabolic acidosis which is not how we are wired to eat."

While our diets are more "acidic," Chellam says that it doesn't change the pH of our blood since our body has "checks and balances." For example, our kidneys take the brunt of our diet and maintain a normal pH. "This results in a change in urinary chemistry as seen with a low-carbohydrate, high-protein diet with its increased acid load that leads to the following changes: Urinary magnesium levels, urinary citrate, and pH are decreased, and urinary calcium, uric acid (a by-product of protein digestion), and phosphate are increased. All of these result in an increased risk for kidney stones."

So you might be getting from all of this that an acidic body equals "bad." And there is some truth to that. Making changes to your diet can help. There is the "alkaline diet," and the theory behind that, according to Holtzer, is that by eating certain foods, you can alter the body's pH level to be less acidic and more alkaline (aka basic).

By increasing alkalinity in the body and improving the ratio of potassium versus sodium in the body, you can help support bone density, preserve muscle mass, and may reduce your risk of chronic disease. "Most of us do better with higher fiber and nutrient-dense foods that are rich in color and in potassium, magnesium, and phosphorus," Chellam says. "It also reduces the risk of stroke and incidence of higher blood pressure as potassium is higher and sodium is lower." Chellam adds that as we age, it becomes important to have a more alkaline diet.

An alkaline diet can also help chemotherapy patients, as pH plays a significant role in chemotherapy treatment. "Certain chemotherapeutic agents, including epirubicin and adriamycin, require an alkaline setting to be more effective," Holtzer says.

The typical American diet consists of excess sodium, saturated fat, refined grains, and calories from solid fats and added sugars—which are all acid-forming. Holtzer makes a good point that if your diet mirrors this, you might require more high alkaline foods in order to combat and neutralize the excess acid.

So what exactly is an alkaline diet? It's about eating foods that rank high on the pH scale, like fruits and vegetables that are considered alkaline. It's also about avoiding foods high in sodium and saturated fats (like red meat, processed sweets, high-salt foods, soda, and alcohol). "Diets that are rich in fiber, potassium, low in sodium, and higher in phosphate and bicarbonate are more useful to our health and wellness," Chellam says. It is recommended for the aging population that does not have great compensatory mechanisms with aging organs, and when undergoing treatment like chemotherapy."

It's important to keep in mind that an alkaline diet is not a cure-all fix. Holtzer says that there is no concrete evidence that the alkaline diet is a direct cause or influence on weight loss or the prevention or alleviation of disease. "However, many of the principles that the alkaline diet preaches are super conducive to great health and nutrition-related outcomes—such as increasing fruit and vegetable intake, and decreasing intake of processed foods," she says. "So, while it's not a guaranteed fix, the general principles and guidelines of the alkaline diet are very much aligned with general nutrition and dietary principles for longevity."

In short, it doesn't hurt to add some of these high alkaline foods to your diet since they're on the healthy side. Take a look at some examples of these foods below.

1. Leafy Greens

Holtzer says leafy greens (like spinach, kale, and Swiss chard) are at the top of the list of alkalizing foods. "Their high nutrient and antioxidant content is what makes them so potent and powerful," she explains. "These nutrients include amino acids, vitamins, essential fatty acids, minerals, and dietary fiber. The phyto nutraceuticals in vegetables can protect the human body from several types of chronic diseases, such as cardiovascular disease, diabetes, and certain types of cancer."

2. Cucumbers

"There is a formula called Remer's formula that calculates the total acid load from a specific food," Chellam says. "The following foods have a lower acid production and the kidneys are able to filter them without too much disruption or production of acid." Cucumber is one of them.

3. Broccoli

Holtzer says broccoli is rich in calcium, which is an alkalizing nutrient. In fact, all cruciferous vegetables have antioxidant and anti-inflammatory functions since they contain significant amounts of vitamins A, C, K, and folate. "It's worth noting—vegetable-based protein sources (yes, broccoli contains protein!) contain phosphorus in the phytate form, which does not have the same acidifying metabolic effect as many animal proteins," Holtzer adds. "Further, vegetable-based proteins typically contain more glutamate than their animal protein counterparts. When glutamate is metabolized, it consumes hydrogen ions, which neutralize acids. "

4. Root Vegetables

"Root vegetables like sweet potatoes, chicory, beets, and parsnips are alkaline foods," Holtzer says. "They have a high content of polyphenols, which are naturally occurring chemical compounds that have antioxidant properties. Research shows that a diet rich in polyphenols can offer protection against and/or prevention of cardiovascular disease, diabetes, neurodegenerative diseases, and certain cancers."

5. Tomatoes

Tomatoes are another high alkaline food, according to Chellam. "In all of these [high alkaline] foods the common ingredients we look for are: Calcium, magnesium, potassium, and subtract these ingredients from the organic acids they may have and it will be negative, making them less acidic," Chellam says. "The kind of minerals they have and the amount in comparison with the organic acids and sulfur they contain gives them a more alkaline effect."

6. Celery

Chellam says celery is another alkaline food—it's also rich in antioxidants and has anti-inflammatory properties.

7. Citrus Fruits

"I know what you're thinking—citrus fruits are acidic, aren't they?" Holtzer says. "Yes, on their own, before they are ingested, they are acidic. However, when we ingest and digest them, citrus fruits are actually alkaline foods. Their high vitamin C content gives them antioxidant properties, which help to fight free radicals and provide relief from symptoms of high acidity, including heartburn and indigestion."

8. Apples

Apples are alkalizing, too, Chellam says. They're a good source of fiber, phytochemicals (some of which are rich in flavonoids), and vitamin C.

9. Cantaloupe

"Cantaloupe is a high alkaline fruit. Its pH ranges from 6.17-7.13," Holtzer explains. "It is super rich in antioxidants, including lutein, choline, beta carotene, and selenium. Cantaloupe is also a great source of fiber, potassium, magnesium, and phosphorus."

10. Raisins

Magdalena Niemczyk/ElanArt/Getty Images

Of all the alkalizing fruits, raisins are the highest, according to Chellam.

11. Apricots

Add apricots to your diet for alkaline benefits, too, Chellam suggests.

Next, The 4 Worst Things You Can Do for Gut Health, According to an Expert

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

Welcome to our series #CartedByT30, where experts, influencers, and anyone who just really knows how to nail down a grocery list show us exactly what goes in their carts. Tune in to our Instagram to see their weekly haul from their favorite grocery store, farmers market, or online food retailer and to find out how much it really costs to eat healthily.

Kylie Sakaida, MS, RD, LDN doesn’t consider herself to be a "perfect” dietitian. Instead of encouraging her clients to stick to a regimented diet that restricts certain foods, Sakaida focuses on a more sustainable and realistic approach to nutrition and wellness. Through her quick and easy-to-follow, healthy-ish recipe videos, Sakaida has amassed over two million subscribers on TikTok. Ultimately, her goal is to help people nourish their bodies and optimize their health in a way that's convenient for their lifestyles. 

Curious to see the staples this registered dietician always has to have on hand? Keep scrolling to see more.

My Food Philosophy

As a dietitian, I believe that one of the best ways to promote a healthy lifestyle is to teach people how to make sustainable and realistic changes in their lives, changes that are rooted in moderation and balance. 

My goal is to dispel the myth that all dietitians have "perfect” (organic, non-GMO, vegan, unprocessed) diets because 1) we don’t, 2) that’s not what a "healthy” diet actually looks like, and 3) this limited way of thinking can make people feel overwhelmed by the amount of change needed to live a "healthy” life, which can, in turn, lead people to make unsustainable lifestyle changes and make them feel guilty if they don’t live up to others’ high (and often unrealistic) standards. 

When we think about food and nutrition in a restrictive way (e.g., "I have to avoid all sugar, carbohydrates, and processed food”), we actually lose focus on important elements that we need in our diets (i.e. vegetables, fiber, protein).  So, to push back against those restrictive ideas, I focus on the concept of "adding, not subtracting,” which means we want to ask ourselves about what we’re missing in our diets instead of fixating on what we need to restrict. 

For example, let’s think about breakfast. Instead of cutting out all cereals because they have carbs and sugar, it’s more helpful to focus on finding ways to incorporate more fiber and protein, since they can both help us feel full and stay satiated, which will lead to a more satisfying and filling meal! I also believe that all foods can fit into a balanced diet—and, yes, that includes chocolate. 

Overall, I want to normalize what a balanced lifestyle can look like and to help people make positive and sustainable changes in their routines.

My Grocery Haul

Tofu

Since I grew up eating Asian and Hawaiian food, I love tofu in any form. It's extremely versatile, and it takes on whatever flavors you season it with. One of my favorite ways to prepare it is called Hiyayakko, which is a Japanese dish that consists of chilled tofu, dried bonito flakes, grated ginger, green onions, and soy sauce. 

Lactose-Free Milk

I love to use milk (lactose-free, in my case) in smoothies, shakes, overnight oats, and cereal. Dairy milk is one of those foods that are a complete protein and provides nutrients like vitamins B12, D, A, and zinc into my diet.

Rotisserie Chicken

I bet you know that rotisserie chicken is inexpensive and convenient, but did you know that it can be a great protein option for quick dishes? I love to include rotisserie chicken as a lean protein source in my sandwiches, wraps, and pizzas. 

Frozen Veggies

I always keep frozen veggies (e.g. frozen spinach, and mixed vegetables) in my freezer because they’re convenient, affordable, and easy to prepare!  Some people claim that fresh veggies are nutritionally superior to all other types of veggies, but that’s just a myth! 

Frozen veggies are just as, if not more, nutritious than fresh and can be a wonderful option when you’re trying to find a convenient way to add vegetables to your diet. 

Salad Kits

If you haven’t noticed already, I’m a huge fan of convenient foods, and salad kits are one of the easiest ways to incorporate more veggies into a meal. Having pizza and need a veggie? Salad kits are perfect. Have leftover chicken but don’t know how to make it into a meal? Salad kits are there for you. 

Lactose-free Greek yogurt

Greek yogurt is popular in the nutrition and fitness community for many good reasons: it’s high in protein, versatile, and easy to add to snacks and meals. I personally love to add Greek yogurt to smoothies, and I also mix it with peanut butter, honey, and cinnamon to make a delicious dip for my fruit! 

Brussels sprouts

They’re one of my favorite vegetables because they taste so delicious when they’re roasted, and they’re easy to incorporate into many of my meals. From a nutrition perspective, they’re also high in fiber, vitamin C, and vitamin K. 

White Rice

I typically recommend that at least half of the grains you eat should be whole grains. While I'll happily eat whole grains such as bread and quinoa, I have to admit, I really prefer the taste of white rice over brown rice (can you tell I love my Asian food?).

Whole Grain Bread

As I mentioned above, at least half of the grains I consume are whole grain, including bread! Whole grain bread contains more fiber and nutrients than white bread since whole grains contain all parts of the grain kernel—that includes the important fiber-rich bran and nutrient-rich germ. One of my favorite easy breakfasts is peanut butter toast, which I always have on whole grain bread! 

Frozen Fruit

Similar to frozen veggies, frozen fruits are also nutritionally equivalent to fresh fruit. In comparison to fresh fruit, it costs less and doesn’t spoil within five seconds of leaving the grocery store. 

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

You might be aware of all the things you should be doing for your gut health—eating the right foods, getting enough sleep, being careful with antibiotics, drinking in moderation, exercising, managing your stress levels, etc. It's a lot to keep in mind, but it's worth it because gut health is just so important. The status of your gut health can affect your whole body, not just your digestion but your mind, skin, immune system, and more.

"Gut health refers to the health and functionality of our gastrointestinal tract, aka our mouth, esophagus, stomach, small and large intestines, rectum, and anus—yep the whole thing," explains Amanda Holtzer, MS, RD, a dietitian at Culina Health. "And each and every single one of us has a unique collection of microbiota that resides within our gut. That microbiota is filled with trillions of types of bacteria, fungi, viruses, and archaea, all of which work together to keep our digestive tract functioning properly and protect us from illnesses—including but not limited to obesity, type 2 diabetes, cardiovascular disease, inflammatory bowel disease, and cancer."

Gut problems are incredibly common and cause major disruption in quality of life, adds Austin Perlmutter, MD, an author and the senior director of science and clinical innovation at Big Bold Health. In fact, he says that there are between 60 and 70 million people in the U.S. suffering from digestive issues.

A lot of things can affect gut health, but one of the most important factors is what you eat. "What we eat significantly impacts the bacteria in our gut—the food we consume is quite literally what feeds that bacteria," Holtzer says. "Now, there are good bacteria in the gut and bad bacteria in the gut. Good bacteria are the bacteria that are on our side, so to speak. [They contribute] to the health and function of the GI tract by fighting off bad bacteria that can cause viruses and infection. Certain foods help the good bacteria to grow, flourish, and better protect us from illness, while other foods can destroy the good bacteria and help the bad bacteria to grow and flourish, which can cause an imbalance between the good and the bad bacteria."

Eating a varied diet of fruits, vegetables, whole grains, healthy fats, and fermented foods ensures that you are helping the good bacteria. And as for the foods that aren't doing your gut any favors, our experts highlighted some below. But it's important to keep in mind that you can still enjoy food and have a healthy gut. "Don't get me wrong—one Big Mac is not going to ruin your gut microbiome indefinitely," Holtzer says. "You can absolutely enjoy all the foods you love and still maintain a healthy gut. It's all about balance and moderation. But if you are consistently eating a diet high in processed, refined foods, simple carbohydrates, sugar, fried foods, and alcohol, you may experience symptoms that are signs of an imbalance in your gut microbiota." Some symptoms you might experience include excessive or constant bloating, frequent gas, constipation or diarrhea, consistent headaches or migraines, skin irritations, intense sugar cravings, food intolerances, random bouts of fatigue, and difficulty losing weight.

The Worst Foods for Gut Health

1. Sugary Foods

"Many, if not most, modern prepackaged foods contain added sugar," Perlmutter says. "Eating too much added sugar, especially from beverages, has been linked to worse metabolic, immune, and general health, and it's also thought that it may damage gut health. For example, drinking lots of sugar-sweetened beverages is linked to changes in the gut microbiome."

Holtzer cites a recent study that suggests that sugar consumption can disrupt the gut microbiome, making animals vulnerable to colon inflammation and can lead to several inflammatory bowel diseases. "Remember, we're talking about habits here," she says. "A one-time intake of a high-sugar meal or treat is not going to wreak havoc on your gut. Please don't read this and think you can never get ice cream again. We're talking about consistent, habitual intake of a high-sugar diet—that is where we see these negative results."

2. Fried Foods

"Nine times out of 10, the fried foods we typically consume are fried in vegetable oil—corn, canola, soy, sunflower oil, etc. When these oils are heated to high temperatures, they form large quantities of trans fats—which we know are super inflammatory," Holtzer says. "A 2019 study conducted on mice found that a diet high in fried foods induced colitis, thereby increasing the risk of inflammatory bowel disease and colon cancer."

3. Ultra-Processed Foods

"Generally speaking, too much ultra-processed food consumption is one of the worst dietary strategies for health," Perlmutter says. "Heavily modified foods (think cereals, white bread, energy drinks, candy bars, etc.) tend to be low in the nutrients that are linked to better gut health, which keeps our gut cells from receiving the fuel they need to thrive. Ultra-processed foods are also rich in food additives like preservatives, flavorings, artificial sugars, and binders that add to shelf-life and palatability but may negatively alter gut health."

4. Alcohol

Holtzer says that alcohol can kill many of the good bacteria in the gut, which can cause dysbiosis (an imbalance of good bacteria and bad bacteria). She also cites a 2019 study that found that the main effect of heavy drinking was to reduce the diversity of the gut microbiome.

"Our gastrointestinal tract has a lining—this lining is permeable, meaning things can pass through it," Holtzer explains. "The purpose of this lining is to serve as a barrier against bacteria and toxins, thereby preventing them from entering the bloodstream. Further, it serves to allow good things, such as essential nutrients, to pass through the lining, enter the bloodstream, and circulate to the rest of the body. Excessive alcohol intake can damage the cells of this lining, thereby making it weaker and less effective in preventing certain things from passing through. When this happens, bacteria and toxins are allowed to enter the bloodstream."

5. Artificial Sweeteners

"Research shows that consistent consumption of artificial sweeteners may encourage the growth of bad bacteria in the gut—specifically, bacteria that increase the bioavailability of calories," Holtzer says. "All of that is to say the composition of our gut microbiome can influence the body's ability to extract energy (and perhaps store that energy) from the diet. Further, it can alter the balance of our hunger and fullness hormones (ghrelin and leptin), thus causing a potential increase in caloric intake."

6. Red Meat

Holtzer explains that the L-carnitine (an amino acid derivative) found in red meat can alter the composition of the gut microbiota. "Research has suggested that increased intake of L-carnitine can cause an increase in trimethylamine N-oxide (also known as TMAO), a compound linked to atherosclerosis—which can lead to greater cardiovascular problems," she adds.

Foods to Prioritize for Gut Health

Fruits and Vegetables

"Fruits and vegetables are high in prebiotic fiber," Holtzer says. "Prebiotic fiber is essentially the fuel for the healthy bacteria in the gut. They cannot grow and flourish without prebiotic fiber. Consuming a variety of fruits and vegetables can help promote diversity in intestinal bacteria as well (aka lots of different species of good bacteria)." Some fruits and veggies high in prebiotic fiber include apples, blueberries, strawberries, bananas, broccoli, squash, artichokes, sweet potatoes, and spinach.

Polyphenol-Rich Foods

"Polyphenols are plant molecules that may benefit our overall gut and immune health," Perlmutter says. "There are more than 8000 known polyphenols, including quercetin, rutin, and curcumin. Plants make these molecules to defend themselves from environmental stressors like microbes and UV radiation. Eating polyphenol-rich foods is linked to better overall health. But we now know that polyphenols may positively influence gut health." Great sources of polyphenols include herbs and spices (like cloves, turmeric, and cinnamon), tea and coffee, colorful fruits and vegetables, dark leafy greens, and stress-resilient plants (like Himalayan Tartary buckwheat).

Fiber-Rich Foods

"Modern-day foods tend to be stripped of dietary fiber, which is bad news for our gut health," Perlmutter says. "That's because our microbiome likes to snack on certain fibers found in the plants we eat, and when bacteria eat these fibers, they appear to contribute to better gut health." Fiber-rich foods include garlic, onions, oats, whole grains, beans, broccoli, and lentils. 

High-Fiber Carbs

Holtzer explains that high-fiber carbohydrates are chock-full of prebiotic fiber to encourage the growth of good bacteria in the gut. They also promote bowel regularity and improved digestion, both of which Holtzer says can contribute to the prevention of multiple chronic diseases (like cardiovascular disease and type 3 diabetes) and obesity. High-fiber carbs include barley, quinoa, brown rice, bulgur, and farro.

Fermented Foods

"Fermented foods are foods where sugars have been partially broken down by bacteria or yeast," Perlmutter says. "They've been a staple in diverse cultures around the world for thousands of years, but recent research has shown that they may aid our gut health. Fermented foods often contain live microbes that are thought to help contribute to a healthier gut when we eat them." Some examples include kefir, kimchi, sauerkraut, tempeh, and yogurt (just skip ones with added sugar).

Next, These Ingredients Might Be the Secret to a Healthier Gut

This post was previously published and has since been updated. 

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

Welcome to our series #CartedByT30, where experts, influencers, and anyone who just really knows how to nail down a grocery list show us exactly what goes in their carts. Tune in to our Instagram to see their weekly haul from their favorite grocery store, farmers market, or online food retailer and to find out how much it really costs to eat healthily.

Here at THE/THIRTY, we’ve talked at length about why we love doing pilates — its benefits go beyond just strengthening your body, it’s proven to help your mind with stress and anxiety relief. If you, like us, are also fans of the workout, then you will probably be familiar with Jacqui Kingswell.

The professional dancer and celebrity-beloved instructor co-founded the popular app, The Pilates Class, where she provides her subscribers with a library of world-class workouts. For Kingswell, the key to a successful class always starts with a balanced diet to help fuel and energize her body. Kingswell is so passionate about her nutrition that she has developed her own digital cookbook, Nourish Me, filled with all her favorite, go-to nourishing recipes.

For an in-depth look at what this pilates instructor loves to cook and shop for on a weekly basis, keep scrolling below.

My Food Philosophy

Food is meditative for me. It’s not only an essential part of my life that serves my body and mind, but it also brings so much joy to my day-to-day routine. What you put into your body is of the utmost importance, so finding a balance between nutritious and mouthwatering foods and recipes can change your entire life.

These days, my diet is predominantly vegetarian and balanced. While I try to eat in a way that's sustainable for my lifestyle, which means not feeling guilty or obsessing over foods to eat or not eat, I will try to avoid processed foods, refined sugars, and dairy whenever possible (and when it's not, that's ok!). After many years of practicing these beliefs, I cannot imagine my life any other way. I can truly say I love my relationship with food and have never felt more connected to my body, mind, and soul.

My Grocery Haul

Avocados

Avocados are known for their high polyunsaturated fat content, which is an essential fatty acid that helps to keep our skin cells moisturized, plumped, and optimized from the inside out.

Halloumi

Halloumi adds a protein punch to meals that will keep you full, happy, and nourished. One of my go-to meals to make from Nourish Me is my Mango Halloumi Tacos, so I always have these ingredients on hand. 

Mangoes

Mangoes are originally from India but have been cultivated around the world for both their taste and nutritional benefits, such as protein and vitamins C, A, and B6. Mangoes also contain the super-antioxidant, mangiferin, which supports our immunity and cellular health.

Hemp Seeds

I love hemp seeds because they are such a great source of nutrients and are rich in protein, fiber and fatty acids. I blend them into smoothies and then top off my smoothies with a little extra!

Quinoa

If you didn't already know, quinoa is actually a seed rather than a grain, that's why it can be tolerated by people with grain sensitivities. Quinoa contains high levels of magnesium, which is a wonder mineral that is essential to supporting your mood, health, sleep, muscle function, and recovery. I tend to eat quinoa post-workout by mixing it into my salads!

Spinach

This leafy green is rich with nutrients and also great to blend in with your smoothie or add to your salad and dinner recipes. It enhances color, and texture and has a slew of immune-supporting properties.

Tea

Tea can be a wonderful ritual to accompany meals, and can contain functional herbs or phytonutrients. It encourages me to slow down after eating, which can lead to more efficient digestion and enhance our well-being.

A soothing, warm oat milk tea after dinner can act as a calming nightcap as oats are rich in tryptophan, the amino acid that helps to promote sleep.

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

One thing that always guarantees compliments is glowing skin. And while the quest to achieve a radiant complexion is typically topical-focused, a more holistic, diet-centric approach should be the first place you start. The nutrients in the foods we consume play a critical role in our overall health and wellbeing, with a lack of vitamins and minerals resulting in dull, tired, and often, breakout-ridden skin.

Many diet and lifestyle trends are circling the internet—from Mediterranean to whole foods—but one commonality is the inclusion of plants. Fruits, in particular, not only satisfy your sweet tooth but are packed full of organic compounds that keep our bodies and skin functioning at optimal levels. "Most fruits are amazing for glowing skin since they contain raw enzymes that help with elimination and cell renewal of the skin," explains Nicole Berrie, author and founder of Bonberi Mart in New York City. "I don't separate nutrients when shopping for whole foods. For me, the most important things to look out for are, is it organic, local, and is it seasonal? When fruit is at peak ripeness, it can serve the body the best."

But what separates a fruit from a vegetable if they provide similar benefits? "Fruits and vegetables are classified based on the part of the plant from which they originate," says Maya Feller, MS, RD, CDN, of Brooklyn-based Maya Feller Nutrition. "Fruits come from the flower of a plant and contain seeds, while vegetables come from the other areas of the plant including the leaves, stems, and roots." A notable distinction, considering how many of us confuse the two when making our weekly grocery lists.

Are you looking to increase your fruit intake to support healthy, glowing skin? Our experts share their go-to varieties below.

1. Apples

Apples are full of dietary fiber, an essential nutrient for a healthy gut microbiome and the digestive process. All types of apples contain soluble and insoluble fiber that helps keep cholesterol low and bring water to the intestines, which works to eliminate waste from the body. This ability to expel toxins through a daily bowel movement means fewer breakouts and radiant skin.

Berrie's tip is to eat fruits, like apples, first thing in the morning on an empty stomach: "They digest very quickly, and having fruit after a heartier meal causes inflammation, bloating, and gas." Her approach is known as food combining, a lifestyle practice that emphasizes eating foods in a particular order for optimum digestion. Of course, you do not have to eat this way if it does not align with your lifestyle. You can have them whenever you'd like as long as you reach your recommended daily intake.

2. Avocados

Avocados are technically a fruit, even though they are lower in carbohydrates and rich in healthy fats. They are naturally high in vitamin C, an antioxidant powerhouse, and vitamin E, known for its moisturizing benefits to the hair and skin. This fruit can also serve as a way to stabilize blood sugar levels by minimizing the body's insulin response to simple and complex carbohydrates. We know that consistent spikes in insulin levels lead to an inflammatory response in the body and increase visible redness and acne on the skin. By incorporating avocados into a fruit-forward smoothie or carb-heavy dish, you're benefiting your skin two-fold by minimizing inflammation and introducing good-for-you fats.

3. Blueberries

Berries have a low glycemic index and high antioxidant levels. "Antioxidants found in all fruits help protect the skin and other parts of the body from free radical damage," confirms Feller. This free radical protection is particularly true for blueberries, which contain ample amounts of an antioxidant known as polyphenol.

Polyphenols help slow the aging process by increasing cellular repair and minimizing the photo effects of UV exposure. Reaping these benefits from blueberries depends on bioavailability (aka how well your body absorbs the nutrients). This absorption can be inhibited by the fruit's exposure to things like pesticides. "Some studies have found that organic produce is lower in potentially harmful pesticide residues," Feller explains, which is why you'll often find nutritionists and dieticians recommending the purchase of organic fruits and vegetables when possible.

Feller counteracts that this is not always a sound practice: "For the vast majority of people living in the U.S, the cost is a significant barrier to consuming organic foods. Marginalized communities historically have not had access to high-quality produce, much less organic produce." Her ideology is consuming fruits like blueberries will give you glowing skin whether you purchased an organic variety or not.

4. Cucumber

The high water content and anti-inflammatory properties of cucumbers make them a diet staple. You can see some benefits of this fruit through topical application, but consuming it is always better. "Our skin is one of our largest organs and is absorptive. With that said, absorption varies greatly—just because something can be ingested doesn't mean it will have the same effects when applied topically," states Feller.

So, try eating cucumber on its own, in a green smoothie, or mixed into a salad full of dark leafy greens.

5. Kiwi

Both Berrie and Feller sing the praises of Kiwi's ability to support luminous skin even though it is on the list of fruits high in sugar. Despite the 16.8 grams of sugar in one cup of this tropical fruit, Feller shares that, "it is extremely high in vitamin C as well as vitamin E, which is another potent antioxidant that helps protect the skin from damage."

Try enjoying one of these delicious green fruits with some full-fat Greek yogurt or a handful of skin-friendly walnuts to stabilize your blood sugar levels.

6. Lemons

Lemons are high in vitamin C, an antioxidant that protects against environmental stressors like pollution and UV exposure. You'll often find it used in cleanses, detoxes, and other health fads. Most of us, however, enjoy it as a flavor enhancer to increase our daily water intake or as a garnish. No matter how you slice it, this citrus fruit packs a flavor punch with added health benefits.

7. Papaya

This tropical fruit is wonderful for the skin. Since it scores moderately on the glycemic index, it won't spike blood sugar levels too quickly. "Some studies have found foods with high glycemic loads may negatively contribute to skin conditions such as acne, but other studies have found otherwise," explains Feller. But that does not mean you should avoid these fruits. "In my experience, the benefits of fruit greatly outweigh the possible negative effects of the glycemic load some fruits provide."

So, next time you feel like reaching for a bowl of papaya, you can rest easy knowing the skin-loving benefits of vitamin A and C will overshadow the glycemic load.

8. Pineapple

Pineapples are full of an enzyme called bromelain. This compound is in supplements that help reduce bloating or breakdown of food in the digestive system. When you consume this enzyme in its natural form of pineapple, you'll notice clear and radiant skin, thanks to its effects on digestion and the fruits' anti-inflammatory properties.

9. Pomegranate

Another fruit that is full of antioxidants is pomegranate. The ruby, slightly tart seeds are full of essential vitamins like vitamin C. The fruit also supports blood circulation, a bodily function that promotes healthy, radiant skin.

It can be hard to find in the grocery store, so supplementing with an organic powder is justifiable.

10. Watermelon

Watermelon is a summer staple for many. The flavor of this melon is sweet and provides ample hydration to the body, which is optimal for digestion and your skin. It is only in season during the warmer months, which is why it is affordable and readily available for a short time.

Next: If You're Not Adding These Foods to Your Diet, Your Skin Health Is Missing Out

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

What you eat can affect your body, both inside and out. Your diet plays a role in the health and well-being of many systems in the body, including your skin. Maya Feller, MS, RD, CDN, of Brooklyn-based Maya Feller Nutrition, says that our pattern of eating can influence our gut microbiome and in turn impact our skin microbiome. "Studies have found that the standard American diet, generally rich in added sugars, salts, and synthetic and saturated fats, results in systemic inflammation and can manifest through the skin in forms such as psoriasis," she explains. "Additional studies have found eating patterns with higher intakes of vitamin C and nutrients found in almonds are associated with fewer wrinkles, and high intakes of linoleic acid, an essential fatty acid, are associated with a lower likelihood of facial dryness."

It doesn't mean you have to adhere to an extremely strict diet, though. Yes, there are superfoods for skin health, but moderation is key, too. "Occasionally eating sweets or having a glass of wine here or there likely won't cause a problem, but it's what we do on a daily basis that will have a big effect on overall skin health," says Carolyn Brown, MS, RD, co-founder of Indigo Wellness Group.

And diet isn't the only factor when it comes to your skin health—Alli Magier, MS, RDN, LDN, a registered dietitian at Rooted Wellness, says, often, hormones and genetics can play a large role. "A diet filled with processed foods with added salt and sugar, fried foods, refined carbohydrates, and low fat or skimmed dairy can often increase the inflammation in the body. This inflammation is often manifested as acne on your skin," Magier says. "If hormones are mainly the reason for your breakouts, doing hormone testing through a functional medicine practitioner can help get to the root cause and balance your hormones for good."

The Best Vitamins and Nutrients for Skin Health

As for what vitamins and nutrients support skin health, there are a number to know about. Vanessa Rissetto, MS, RD, a registered dietitian nutritionist and the co-founder of Culina Health, says vitamin A is one of the most well-recognized nutrients for healthy skin. "Synthetic retinoids have been commonly prescribed for the treatment of several skin conditions, including acne, eczema, and psoriasis since the 1980s," she explains. "Vitamin A contributes to healthy skin by promoting skin cell growth and turnover. It helps fight acne by inhibiting oil secretion in the skin and decreasing androgen production. If you have rough, dry, scaly skin and/or small raised bumps on the back of your arms (known as hyperkeratosis pilaris), it may be a sign that you are vitamin A deficient."

Feller adds that vitamin C is important since it's necessary for stimulating collagen synthesis, and since it's an antioxidant, it can help protect the skin against sun-related damage. "Carotenoids such as beta-carotene, lutein, zeaxanthin, and lycopene serve skin cells as a powerful antioxidant, helping reduce the damage to the skin from the surrounding environment," she says. "Zinc is another powerful mineral for skin health, which helps to protect against UV radiation, enhances wound healing, and provides antioxidant protection for the skin."

Omega-3 fats have also been shown to reduce the risk of acne and effectively treat or improve skin conditions like atopic dermatitis and psoriasis, says Tamar Samuels, MS, RDN, CDN, a registered dietitian, a national board–certified health and wellness coach, and the co-founder of Culina Health. If you're getting enough omega-3s (like sardines, salmon, and mackerel), then you might notice smoother and younger-looking skin because of a decrease in inflammation.

Biotin is another vitamin for skin health—you've probably seen biotin supplements that promote skin, hair, and nail health. "This water-soluble B vitamin helps regulate fatty-acid metabolism, which is critical for healthy skin," Samuels explains. "Biotin deficiency leads to impaired fat production, which tends to manifest in the skin first. Some common signs of biotin deficiency include hair loss and scaly, red, and inflamed skin around the mouth and other areas of the face and scalp. Biotin deficiency can also be a cause of dandruff for some people."

And since your gut health can affect your skin health, probiotics may be good for the skin, too. Rissetto says that probiotics benefit skin health through a number of different mechanisms, including balancing the gut microbiome and decreasing inflammation and oxidative stress.

The Best Superfoods for Skin Health

Now that you know about the vitamins and nutrients to prioritize for skin health, the experts shared some of their favorite foods that are packed with them. See below.

1. Salmon

"Fatty fish is a top source of omega-3 essential fatty acids, which play an essential role in the functioning and appearance of our skin and can influence how our skin responds to inflammation," Magier explains. "Essential fatty acids, ceramides, and other lipids layer upon each other to bolster our skin's surface and form a lipid barrier. Since the lipid composition of our skin is closely tied to dietary fat intake, and inadequate intake of essential fatty acids like omega-3s is associated with serious skin diseases, up your omega-3s with fatty fish like salmon, sardines, mackerel, and herring."

2. Seafood

Seafood like oysters, scallops, and shellfish are great sources of zinc, which we know protects against UV radiation, provides antioxidant benefits, and helps with wound healing. Samuels adds that studies have shown that zinc may be particularly beneficial for healing acne and other skin conditions like eczema.

3. Nuts and Seeds

"There's so much to love about nuts and seeds. Not only are they great sources of protein and fiber, but they're also packed with skin-boosting nutrients like healthy fats, vitamin E, zinc, and selenium," Magier says. "Zinc is a mineral involved in the skin's repair process and cell growth and its antioxidant capacity helps prevent UV damage. Selenium is another antioxidant in the body helping to protect against the harmful effects caused by free radicals. I am a fan of throwing chia and flax seeds into my oatmeal or nut butter with fruit as a snack."

Brown recommends hemp seeds—they're a plant source of omega-3s, and the oil from them can help with conditions like eczema, psoriasis, and dry skin. And Feller likes walnuts, which are also another plant-based source of omega-3 fatty acids—she says that the essential lipids help to form the protective skin barrier.

4. Tomatoes

"Tomatoes are loaded with lycopene, vitamin C, and carotenoids, which have been shown to protect your skin from sun damage," Brown says. If you can't get fresh tomatoes, Brown recommends trying tomato paste.

5. Sweet Potatoes

Magier says sweet potatoes, along with tomatoes, contain lycopene, lutein, and beta-carotene, which are pigments belonging to the carotenoid family. "These antioxidants protect against oxidative stress caused by UV light and environmental pollution," she explains. "Since carotenoids are fat-soluble compounds, eating them with healthy fats like olive oil, avocado, nuts, and seeds can boost their absorption."

6. Butternut Squash

Butternut squash also contains lycopene, lutein, and beta-carotene, so they provide a lot of antioxidant protection, too.

7. Fermented Vegetables

Brown says fermented veggies are full of good-for-your-gut probiotics and can help your skin by improving your digestion and keeping you regular. She adds that many fermented vegetables are also full of minerals and vitamins, including vitamin C.

8. Bell Peppers

"Rich in both vitamin C and carotenoids, bell peppers (especially red bell peppers) help with stimulating collagen synthesis and provide antioxidant protection from oxidative damage from the sun and other environmental factors," Feller says.

Bell peppers are also a great source of vitamin A, Magier adds. "Be sure to pair vitamin A–rich foods with a source of fat like avocado, olive oil, nuts, or seeds to enhance the vitamin’s absorption by the body," she says.

9. Bone Broth

"You've likely heard of collagen for skin health. Well, bone broth is the OG, unprocessed form of collagen," says Brown. "Sip on bone broth on its own, in soups, but you can also even put it in smoothies like Brodo broth shop in NYC does."

10. Avocados

"Avocados are abundant in healthy fats, vitamin E, and carotenoids, which are all key players in strengthening our skin's resistance to physical stressors, UV radiation, and environmental pollution," Magier says. She adds that vitamin E shields our skin from UV radiation–induced oxidative stress, and excessive exposure to UV radiation can lead to chronic inflammation, compromised skin cell function, skin aging, and skin disease. If you want to boost your vitamin E intake, add foods like avocado, sunflower seeds, almonds, and fish.

11. Grapes

"Resveratrol found in red grapes is a powerful antioxidant that exhibits protective effects against ultraviolet radiation and reduces oxidative stress and inflammation in the skin, protecting against skin aging and skin cancers," Feller says.

12. Egg Yolks

Egg yolks are great sources of skin-supporting vitamin A and biotin.

13. Soy

Feller says the isoflavones in soy have been found to reduce the appearance of aging and wrinkles.

14. Green Tea

"Green tea contains compounds called catechins that improve your skin health, moisture, and elasticity and decrease redness," Brown says.

15. Water

"One of the most important and overlooked components of skin health is hydration status," Feller says. "Hydration can come from both beverages and food sources such as fruits and vegetables."

Next, 11 Foods That Will Get Your Gut Health Back on Track

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

If you are dealing with breakouts and have tried every product and natural remedy to treat acne without success, you should consider looking at your diet. This introspection is crucial because the foods you consume directly affect your gut health, hormones, and inflammation levels, all of which play a role in the appearance of acne on the skin. So it is no wonder that minding what you eat is one of the recommended ways to combat acne.

One significant factor that connects your diet to your skin is blood sugar. You'll want to ensure that no matter what you are eating, you are working to minimize glucose spikes at mealtime. "When blood sugar spikes, it can lead to inflammation and increased oil production, which plays a major role in acne," explains Kayleigh Christina, holistic nutritionist and co-founder of ClearStem Skincare. "Foods that have a high glycemic index (GI) are quickly broken down by the body and cause rapid spikes in blood sugar levels. When you eat high-glycemic foods, it can also quickly increase hormones and trigger an enzyme process involving 5-alpha reductase—this, in turn, gives us thick acne that forms deep under the skin in our hair follicles (mainly near the chin, mouth, and lower jaw)."

It's worth adding that if you consume high-glycemic foods, acne won't be the only thing your body experiences. You increase the chance of fatigue, bloating, mood swings, and more. But how quickly can acne, and other symptoms, start to go away once those foods get eliminated from your plate? "Most of my clients notice a change in their skin within two weeks of cleaning up their diet and drinking more water," states Vanessa Fitzgerald, co-founder of Paya Health and nutritional response testing practitioner.

A suggestion that Rescue Spa New York's lead aesthetician, Diana Yerkes, makes to her clients is to do everything in moderation. "Too much of even the healthiest ingredient can cause intolerance or a reaction. My belief is that everything in moderation is the key," she explains when speaking about one well-known acne-causing food. Her advice is profound, especially for anyone trying to rebuild a healthy relationship with food.

Interested in which foods to avoid and which to eat for clear, breakout-free skin? The experts break it down below.

1. Coffee

Many people start their day with a cup of coffee, but Fitzgerald asks you to question this ritual if you struggle with acne. "Sometimes, the acidity can be hard on the kidneys and your overall system," she tells us.

So if you still need the morning ritual of making a cup of something warm, opt for matcha. Research shows that this vibrant green drink contains polyphenols like rutin and phenolic acid, along with antioxidant-rich compounds such as vitamin C and chlorophyll. When combined, these nutrients can support healthy, glowing skin.

Try These Swaps

2. Dairy

Seems obvious, right? We've been told dairy can cause breakouts for years, but Christina clarifies, "Dairy products contain insulin-like growth factors, or IGFs, which stimulate more oil in the sebaceous glands and trigger more inflammation." Those IGFs spike insulin levels, which we know is a catalyst for breakouts. She continues to say, "Both the IGFs and progesterone found in dairy milk influence sebum production in the deep hair follicles that line your jaw and chin, hence the painful, underground, even cystic acne that arrives the day after dairy." Yes, the day after consuming dairy.

There are plenty of alternatives on the market to get your dairy fix, with many of them using nuts as a base. Nuts and seeds contain good fats and fiber, which are standouts for skin health.

Try These Swaps

3. Fried Foods

French fries and other greasy foods taste delicious, but Fitzgerald explains, "Bad-quality, oxidized, or putrefied fats can cause an overproduction of oil and inflammation of the lymphatic system, leading to clogged pores and breakouts." Our editors fully support eating what you love, but next time you crave salty, crunchy foods, try to use an air fryer to create a skin-friendly alternative to your favorite snacks. You can also swap out things like chips that use refined oils for items that use good-for-you oils like avocado oil.

Try These Swaps

4. Milk Chocolate

"[Milk chocolate] contains refined sugar, dairy, and usually trans fat, which are the trifecta of acne triggers," says Christina. She suggests that, when presented with a choice between a traditional chocolate bar and one that is 70% or higher, choose dark chocolate. You'll crush your cravings and lower your risk for blemishes.

Try These Swaps

5. Non-Organic Meats

Fitzgerald suggests that foods like grass-fed meat are great to include in an anti-breakout diet. Her counterparts agree, with Christina stating that non-organic meats "can contain high levels of antibiotics and inflammatory omega-6. Continuous exposure to antibiotics can disrupt the good bacteria in your body." Once again, this reinforces that minding your gut health is crucial for blemish-free skin.

Try These Swaps

6. Refined Sugar

Fruit sugar is very different from the refined sugars known to trigger breakouts. You should continue to consume antioxidant-rich berries in moderation, but start to pay attention to added sugars in your diet. "Foods high in processed sugar have a greater chance of causing skin congestion due to its effect on increasing inflammation," says Yerkes. She adds that when clients remove inflammatory foods like refined sugar from their diets, she can observe a change in their skin by the time of their next treatment.

Try These Swaps

7. Soy

Soy has been controversial for years in the health-and-wellness space. It is an excellent complete protein for vegans, but processed soy products like tofu and soy milk can lead to estrogen imbalances. Christina lets us know, "When we eat soy frequently (meaning more than once per week), the phytoestrogens hijack our bodies' natural estrogen receptors, blocking them from doing their job. In excess, this can lead to estrogen dominance and hormonal acne." Fitzgerald echoes this but explains that an ingredient like soy lecithin is different. "Soy lecithin is a commonly used ingredient and can actually help to minimize histamine responses," like clogged sinuses, migraines, and fatigue. However, the overall consensus is to avoid soy for clear skin.

8. Trans Fats

If you're looking to avoid breakouts, decrease your consumption of fast food, doughnuts, vegetable oils, and anything in the center aisle of the grocery store. Why? Well, these foods are high in omega-6 oils, otherwise known as trans fats. "Trans fat also causes blockages in the tiny blood vessels in the skin, which triggers inflammation and increases acne flares," says Christina. Consume these in moderation, and try to add foods with healthy omega-3 fats. These include organic walnuts, fatty fish like wild-caught salmon, and organic eggs.

Try These Swaps

9. Whey

Last but not least, there is whey protein. Yes, this protein can increase metabolism thanks to the complete amino-acid profile, but similar to dairy, it can be a catalyst for inflammation. If a protein shake is an essential part of your day, look for vegan blends that combine to make a complete protein to support lean-muscle growth and recovery.

Try These Swaps

What to Eat Instead

The ultimate goal is to have a diet that lowers inflammation in the body while keeping blood sugar and hormone levels in check. "The best advice I can give is to keep your diet balanced and colorful," exclaims Yerkes when speaking of the advice she gives to her clients. "I follow the Ayurvedic concept of eating what's in season and raiding the local farmers markets searching for seasonal, fresh produce." This means you should minimize the consumption of processed foods and sweets, and opt for whole food sources whenever possible.

You'll also want to work on keeping your water intake up. When you're hydrated, your body won't need to work as hard to detox things like your lymphatic system. Christina recommends three to four liters per day and even suggests eating your water. Foods like cucumbers, apples, celery, berries, and greens will help you achieve this goal. Plus, these fruits and veggies are packed full of vitamins and nutrients that will support clear, glowing skin.

Fitzgerald emphasizes the notion of nutrient-dense foods and strongly encourages clients to consume high-quality produce and meats. Some of her favorites are bitter greens such as arugula, protein-packed grass-fed beef, and anti-inflammatory turmeric. You'll also find her plate full of wild-caught salmon, olives, avocados, nuts, seeds, and the same delicious fruits and vegetables loved by Christina and Yerkes.

Just remember that this lifestyle switch does not have to be rigid. There is still room to enjoy your favorite treats and live your life. The key is moderation and to adopt the 80/20 approach for your best skin yet.

Next, Here's How to Stop Acne in Its Tracks Without the Expensive Treatments

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

There's that saying that food can be medicine, and it's true to an extent. Of course, food isn't a stand-in for actual medicine or professional health services, but what you eat can really affect how your whole body functions. So if you can change up your diet a bit to make sure you're getting those vitamins, nutrients, and superfoods, you'll be setting yourself up to feel better, and you might even prevent illness.

And food doesn't just affect your physical health. It impacts your mental health, too. Yes, there are certain foods that boost mental health. Internal medicine doctor, author, and senior director of science and clinical innovation at Big Bold Health Austin Perlmutter, MD, says that the foods we choose become the building blocks for our brains and neurotransmitters and may even change the way our brains are wired, all of which can directly affect mental health. "A varied, nutrient-rich diet can help us cognitively, assisting with mental acuity and focus," adds Kim Rose, RDN, CDCES, CNSC, a registered dietitian nutritionist based in Florida. "Research has shown that diets rich in lean meats, plants, and healthy fats may indeed improve overall mental health. This is especially true when it comes to psychiatric disorders related to depression and anxiety."

Eating a diet rich in whole, plant-based foods means that you're providing your brain and body with antioxidants, which are compounds that quench free radicals and reverse or prevent oxidative damage from occurring, says the founder of Rooted Wellness, Sarah Rueven, MS, RDN, CDN.

Plus, there's the whole gut microbiome and good gut health thing to think about. Eating the right foods can ensure your gut health is flourishing, which can help your mental health. "The gut-brain axis (GBA) is a communication system between your gut and your brain, linking your emotional and cognitive centers of the brain with your intestinal function," says Jennifer Maeng, MS, RD, CDN, LD, CNSC, the founder of Chelsea Nutrition and Twinlab's resident registered dietitian. "Serotonin is a chemical that plays a key role in mood regulation, sleep, digestion, wound healing, and libido, and 95% of serotonin is produced in your gut. The production of serotonin in your gut is highly influenced by the makeup of your gut microbiome."

Many people in the United States consume a "Western dietary pattern or habit," which consists of high levels of consumption of sweets, refined grains, processed foods, sugary drinks, and calorie-dense foods that are often void of nutrients. "This pattern of eating has been linked to unchecked inflammation, a process that may increase the risk for depression," Perlmutter says. "Several studies have found that people who eat a Western-pattern diet may be at higher risk for depression. Notably, this is a diet that may be damaging to gut health, which is increasingly being linked to worse mental health."

Other eating habits can also affect your mental health, too. Perlmutter recommends prioritizing a healthy eating plan rather than a quick diet "hack" or crash diet. "Eat meals on a regular schedule and only until minimally satiated," says Ilene S. Ruhoy, MD, Ph.D., a board-certified neurologist, environmental toxicologist, integrative physician, and Gem advisor. "Slow the pace of chewing and swallowing to allow for proper assessment of satiety. Heavy meals or simply too much food for efficient digestion and metabolism can cause slow movement of the gastrointestinal tract and create inflammatory metabolites that can affect how we think, feel, and perceive our world."

Eating to support blood sugar balance can also support your mood, says Ivy Carson, NP-BC, IFMCP, a nurse practitioner at Parsley Health. That can mean eating at regular times and making sure you have enough protein with each meal. "Imbalances in blood sugar levels may be associated with increased anxiety and irritability," she adds. And make sure you're eating a variety of different foods to ensure optimal micronutrient intake. If you mix things up with your menus, you won't get bored, and you'll be excited to eat healthily.

See below for a list of foods that won't do your mental health any favors and foods you want to prioritize.

Foods to Avoid

1. Trans Fats

"Thankfully, by law, trans fats can not exceed more than 2% of oils or fats in processed foods (since January 2022). Our brains require fats to create and maintain healthy cell membranes, but trans fats can cause cell destruction, impacting hormone production and memory and causing inflammation," Maeng says. Look for healthy fats instead like avocados, nuts and seeds, and fatty fish.

2. Alcohol

You'll want to limit your alcohol intake because excessive consumption can have many negative effects on the body, such as severe dehydration, digestive problems, sleeplessness, and headaches. "Alcohol is a depressant that can disrupt the balance of neurotransmitters in your brain and affect how you feel and what you are thinking," says Valerie Agyeman, RD, a dietitian and the host of The Flourish Heights podcast. "When consumed in excess, it may have long-lasting effects that can be detrimental to mental health and can increase the risk for anxiety and depression. On days when looking for an alcohol fix, women should aim for one drink or less and men two drinks or less."

3. Refined Sugar

"Refined sugars are pro-inflammatory in our bodies and alter the composition of the gut microbiome, allowing mucus-degrading bacteria to flourish," Maeng says.

4. Processed Foods

"Neuroinflammation, or inflammation within the brain, is caused by oxidative stress and linked to a higher risk for conditions like anxiety and depression," Rueven says. "Oxidative stress can be caused by a variety of environmental exposures including a diet high in processed foods and added sugars and low in plant-based foods."

5. Caffeine

"Caffeine is often consumed to help boost energy, but it can sometimes lead to heightened levels of anxiety and may disrupt sleep, which is detrimental to brain health," Carson says.

6. Any Food Sensitivities You May Have

"Food sensitivities may also be inflammatory and may be detected with an elimination diet or ideally by partnering with a nutritionist or functional medicine provider for guidance and potential testing," Carson says.

Foods to Eat

1. Dark, Leafy Greens

"Among the many plants linked to better mood, leafy greens like kale and spinach (rich in a variety of vitamins, minerals, and plant nutrients called polyphenols) may be worthy of special attention," Perlmutter says. "In a recent study, people who reported eating more raw spinach and kale noted fewer depressive symptoms and increased life satisfaction. Spinach is also particularly high on the list of plant foods when it comes to antidepressant nutrients."

Dark leafy greens are also a great source of folate, which is a B vitamin that can reduce the levels of homocysteine, a neurotoxin. And magnesium can be found in spinach, bananas, potatoes, avocados, grapefruit, flaxseeds, Brussels sprouts, and swiss chard. "Magnesium is an element that is crucial to our mental health as it can stabilize vessels' delivery of blood to our brain and decrease pain," Ruhoy says. She recommends trying a supplement if you can't get enough of these nutrients through food. Gem's Daily Essentials is a supplement that contains magnesium and more than 15 other nutrients.

2. Fish

"Fatty fish like salmon, sardines, herring, and tuna have been shown to lower symptoms of anxiety and depression," Agyeman says. "Fatty fish are a rich source of omega-3 fatty acids, which work in the brain to interact with mood-related chemicals like dopamine and serotonin. This essential nutrient cannot be made by our bodies. Therefore, we must get it from the food we eat. The American Heart Association recommends eating two three-ounce servings of fatty fish per week. The nutrients that tend to be low in people who are depressed are vitamin D, zinc, and magnesium, all of which are found in fish."

3. Oysters

"In a 2018 paper published in the World Journal of Psychiatry, researchers scored foods based on their levels of antidepressant nutrients. At the top of the list were oysters. Why? Oysters are rich in omega-3 fats, zinc, and vitamin B12, all of which have been linked to antidepressant effects," Perlmutter says.

4. Berries

Carson says berries—and in particular, blueberries—are wonderful for mood balance as they are one of the best fruit or vegetable sources of antioxidants. They contain flavonoids, which may help support mood balance and memory. "And we all feel better when we have less pain and inflammation, and foods with quercetin and bromelain can help, such as blueberries, pineapple, red grapes, dandelion greens, and red apples," Ruhoy adds.

5. Nuts and Seeds

"Omega-3 fatty acids are an essential group of fats your body is not able to produce on its own and are responsible for brain development and cell signaling," Maeng says. "Omega-3 fatty acids have been linked to lower levels of depression in clinical studies." Nuts and seeds such as flaxseeds, chia seeds, and walnuts are good sources of omega-3s in addition to salmon and tuna fish.

Cashews are also a great source of magnesium. "Low levels of magnesium have been linked to higher levels of anxiety, irritability, headaches, and sleeplessness," Agyeman says. "One ounce of cashews has about 82mg of magnesium. Pack cashews as an easy on-the-go snack, or add them to a salad."

6. Fermented Foods

"Fermented foods such as sauerkraut, miso, kimchi, yogurt, and tempeh may also support mood balance by supporting the gut microbiome," Carson says.

7. Eggs

"Whether eaten scrambled, boiled, or fried, eggs also contain tryptophan," Rose says. "Tryptophan is of prime importance because it is a precursor to serotonin. Serotonin is a neurotransmitter that's associated with feelings of happiness, which positively impacts your mood."

8. Prebiotic-Rich Foods

Prebiotic-rich foods are responsible for feeding the good bacteria in your gut, Maeng says. Some examples of these foods include cabbage, garlic, apples, bananas, and oats.

9. Bananas

Ruhoy says bananas also contain dopamine and magnesium, which both support mental health.

10. Broccoli

Broccoli contains tryptophan and healthy fats, so add this one to your list. In general, though, cruciferous vegetables are great for mental health. (this also includes cauliflower and Brussels sprouts.) "These veggies are being actively studied for their health effects, and one reason is that they provide impressive molecules like sulforaphane (Google it!)," Perlmutter says. "When it comes to mental health, a study just published this year indicated that higher consumption of cruciferous vegetables was linked to a lower risk for dying early as well as a lower risk for depression."

11. Lentils

"Lentils are a great source of folate," Rueven says. "Many patients who suffer from depression or anxiety have actually shown to have low folate levels. By increasing your folate intake, you may reduce your risk for depression or anxiety."

12. Edamame

Edamame is another magnesium-rich food that can help boost your mood.

13. Sweet Potatoes

Sweet potatoes will give you optimal amounts of phenylalanine. "Phenylalanine is a precursor to tyrosine, and tyrosine is a precursor to dopamine—all necessary for optimal neurotransmitter balance of these happy molecules, so feed your body what it needs," Ruhoy says.

14. Apples

Ruhoy recommends adding apples and red grapes to your diet since they're rich in quercetin, which can improve inflammation.

15. Cheese

Cheese also contains tryptophan, which we learned is a precursor to serotonin.

16. Holy Basil

"Holy basil is an adaptogenic plant that has been used in Ayurvedic medicine to boost feelings of tranquility," Rose says. "It helps to calm the nerves and unwind from daily stress." She adds that one can of Elements of Balance's Calm has 300mg of clinically effective holy basil.

17. Green Tea

"A warm cup of green tea can bring feelings of calmness and comfort," Agyeman says. "A study found drinking two to three cups of green tea per day has the potential to reduce depression symptoms. Green tea also contains L-theanine, an amino acid that helps fight anxiety."

18. Dark Chocolate

"Everyone likes to hear that reaching for a piece of dark chocolate or two after dinner can actually help improve mood!" Rueven says. "Dark chocolate contains flavonoids, a type of antioxidant that has the potential to suppress neuroinflammation."

19. Yogurt

"Greek yogurt contains probiotics, or live beneficial bacteria that, when ingested, populate the gut," Rueven says. "Dysbiosis, or an imbalance in gut bacteria, is linked to several mental illnesses like anxiety and depression. Consuming probiotics is one way to correct dysbiosis and create a healthy microbiome."

And Greek and regular yogurts are also a great source of vitamin B12, which Maeng says is a cofactor in producing neurotransmitters such as serotonin and dopamine. A deficiency in this vitmain can lead to mood and sleep disorders. You can also find B12 in meat, fish, and eggs, and you can take a supplement, too.

Next, My Mental Health Checklist: 4 Self-Care Strategies That Work for Me

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

Welcome to our series #CartedByT30, where experts, influencers, and anyone who just really knows how to nail down a grocery list show us exactly what goes in their carts. Tune in to our Instagram to see their weekly haul from their favorite grocery store, farmers market, or online food retailer and to find out how much it really costs to eat healthily.

In the NYC wellness scene, Nicole Berrie is a household name. She's the founder and recipe developer of the Bonberi, the popular curated guide for food and well-being, and Bonberi Mart, a plant-based convenience corner store that offers healthy snacks and on-the-go meals. Her debut cookbook, Body Harmony, is a collection of her most delicious and easy-to-make recipes for anyone who wants to eat intuitively and feel good doing so. 

As a go-to expert for plant-based meals, we asked Berrie to reveal the mainstays from her weekly grocery trips. Keep scrolling to see the market staples she always has to have on hand.

My Food Philosophy

For me, food is not only about nourishing our bodies but also our souls. It's important to find the best ingredients and combinations to help us thrive both physically and emotionally. We can indulge and feel vibrant in our bodies all at the same time. This means having an abundance of whole, natural foods, fruits, vegetables, high-quality grains, and plant-based fats seasoned with delicious spices and herbs. It brings me so much joy to incorporate abundance via intuitive eating and food combination in my daily life. It truly nourishes me and allows me to shine from the inside out.

My Grocery Haul

Bananas 

I always stock up on a bunch of bananas, especially when they are spotted and ripe, because they are sweeter, contain more alkaline, and are better for elimination. I will usually freeze and use them in a lot of my smoothie recipes.

Lemons

Lemons are super alkaline and anti-inflammatory. They are also great for hydration and breaking up mucus, so I will typically add them to warm water in the mornings and to salad dressing and vegetable juices.

Beets

Beets are amazing root vegetables. You can add them to your juice to help increase your blood circulation, energy, and circulation. I love to steam, bake, or roast them.

Dulse

The ultimate ingredient in the Bonberi pantry! Dulse is a salty, briny algae that is great to add to broths and dressings to increase mineral intake and umami flavor.

Vegan Kimchi

I am half-Korean, so my mom used to feed me kimchi (dipped in water, because it's spicy!) as a little baby. These days, I prefer the vegan version to add to rice maki or avocado toast. Kimchi is amazing for gut health and helps with bloating and digestion.

Ezekiel Bread

Ezekiel sprouted grain bread is old-school hippie food at its best. It's easy to digest for the gluten-sensitive but not entirely gluten-free!

Toasted Sesame Oil

Toasted sesame oil is a staple in Korean cooking. 

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

Heartburn can really put a damper on things. For example, let's say you're having a great night out with friends. You went out to a nice dinner, and now it's time to get a couple of cocktails at another bar, maybe even go dancing. But then it stops you in your tracks (and the "it" here is heartburn). You're feeling uncomfortable, you might even feel some pain, and you're just not feeling yourself anymore. More cocktails? No way—just your pajamas and a whole bunch of Tums, please.

"Heartburn (aka gastroesophageal reflux disease/GERD aka acid reflux) GERD is a digestive disorder that typically develops when stomach acids repeatedly flow back up into the esophagus," says Tamar Samuels, MS, RDN, NBC-HWC, a registered dietitian, national board–certified health and wellness coach, and co-founder of Culina Health. "Your esophagus and stomach are connected by a muscle ring called the lower esophageal sphincter (LES). In normal circumstances, the LES closes after allowing food to pass through the esophagus and into the stomach. This prevents stomach acids from backflowing into your esophagus. An abnormal or weakened LES can lose its ability to effectively close during food transit, allowing stomach acids to leak back into the esophagus. This backwash, known as acid reflux, can irritate the mucosal lining of your esophagus, which may lead to unwanted symptoms and potential complications."

Some symptoms you might experience are a burning pain in the chest and throat, an uptick in symptoms when lying down, and a bitter or acidic taste in your mouth, adds Carolyn Brown, MS, RD, co-founder of Indigo Wellness Group. And interestingly, Brown says sometimes it's not that there's too much stomach acid—some people can experience heartburn from having too little stomach acid.

So how can you deal with the pain and discomfort or avoid it in the first place? And what remedies or foods should you try to ease heartburn? We get to all of that below, but first, it's important to figure out the common causes.

What Causes Heartburn?

Unsurprisingly, heartburn is caused by eating certain foods. "Some heartburn causes include spicy foods, onions, tomatoes, fried foods, chocolate, alcohol, and coffee," Brown says. "Carbonated drinks can also be a trigger, as can citrus. Heartburn can sometimes be caused by a gluten or dairy sensitivity or by microbiome disruption."

Some lifestyle habits and behavioral triggers can cause it, too. Think things like lying down immediately after a meal, overeating, eating too soon before bed, and eating large meals. Chronic stress can also be a trigger.

"Certain groups of people are at higher risk for heartburn," explains Alli Magier, MS, RDN, LDN, a registered dietitian at Rooted Wellness. "Risk factors include being overweight/obese, pregnancy, smoking, hiatal hernias, and even taking certain medications."

Foods That Ease Heartburn

If you're looking for another remedy besides antacids, there are certain foods that can make you feel a whole lot better. The experts laid it out for us below.

1. High-Fiber Foods

Load up on those fiber-rich foods. Samuels says a diet rich in fiber, notably soluble fiber has been shown to reduce the risk of acid reflux. "Fiber-rich food sources include whole grains (oatmeal, couscous, brown rice), root vegetables (sweet potatoes, carrots, beets), and green vegetables (asparagus, broccoli, and green beans)," she says. "Soluble fiber foods include beans, brussels sprouts, avocado, pears, figs, flaxseeds, sunflower seeds, hazelnuts, oats, peas, barley, and apples. Psyllium is also a great source of soluble fiber and can be taken in the form of a supplement."

2. High-pH Foods

"The pH scale is a determinant of acidity and alkalinity levels in an aqueous solution. Turns out foods have their own pH levels," Samuels explains. "Low-pH foods are more acidic, whereas high-pH foods, known as alkaline foods, can help mitigate high levels of stomach acids and reduce acid reflux." Alkaline foods include most fruits and vegetables, soybeans, potatoes, tofu, legumes, seeds, and nuts.

And Samuels says foods with high water content can also help ease heartburn symptoms—that includes celery, lettuce, cucumber, watermelon, cantaloupe, peaches, broths, and soups.

3. Lemon Water

Brown recommends drinking lemon water with raw Manuka honey. "Although lemon is considered acidic, when mixed with warm water and a teaspoon of manuka honey, it neutralizes stomach acid," she explains.

4. Bananas

"Bananas are a low-acid fruit that can help to neutralize stomach acid," Magier says.

5. Ginger

"Ginger has been shown to alleviate acid reflux symptoms," Samuels says. "Its alkaline and anti-inflammatory properties can help reduce irritation. For example, drinking ginger tea is a great way to ease heartburn by soothing the mucosal lining of your esophagus."

6. Yogurt

Magier says yogurt may act as a buffer and help decrease that uncomfortable burning sensation that you get with heartburn.

7. Melons

Brown says melons are lower-acid fruits that can help calm excess acid production. She recommends swapping out citrus fruits like grapefruit or oranges for them and other low-acid fruits.

8. Oatmeal

"Oatmeal is thought to absorb stomach acid and may improve heartburn symptoms. Other high-fiber whole grains also may help or prevent symptoms," Magier says.

9. Leafy Greens

"Enjoying hydrating fruits and vegetables like leafy greens helps to dilute stomach acid and prevent heartburn," Magier says.

How to Avoid Heartburn

Now, if you want to avoid heartburn in the first place, there are a couple of things to keep in mind that involve diet and behavioral habits. It's all about avoiding any triggers. Take a look at some tips here.

Limit Foods That Cause Symptoms: This one is a no-brainer, right? Everyone is different, though, so "trigger" foods may vary. Magier recommends keeping a food-and-symptom log so you can easily pinpoint the foods that cause heartburn.

Avoid Large Meals: "Avoid large meals and opt for small frequent meals spaced out throughout the day," Samuels says. "Consuming five to six smaller meals a day and waiting two to four hours between meals will avoid overloading your stomach. This will give it the time it needs to digest the food you eat."

Eat Slowly: "Put your fork down in between bites of food and take your time," Magier says. "Eating too quickly causes the lower esophageal sphincter to stay open, allowing acid produced in your stomach to move up and cause heartburn."

Drink Water in Between Meals: Brown recommends not drinking water during meals but in between meals.

Don't Lie Down Right After Eating: Wait at least two to three hours after meals before lying down, Samuels says. "This will help relieve pressure on your stomach. So if you have dinner at 7 p.m., wait until 10 p.m. before your head hits the pillow. Speaking of pillows, it is also beneficial to elevate the head of your bed two to six inches with a foam wedge beneath the upper half of your body. This will ease the flow of food transit even when lying down." Brown suggests going for a 10- to 15-minute walk after a meal to avoid the temptation of lying on your couch.

Eat Meals Full of Fiber and Protein: Make sure what you eat is packed with these nutrients, Brown says.

Stop Eating Before Bed: Be mindful of your dinner time and your bedtime. Brown recommends trying to stop eating two to three hours before you go to sleep.

Wear Loose Clothing: "Tight clothing, especially tight belts or pants, can increase pressure on your stomach," Samuels says. "Switch to loose-fitting clothing, especially when eating meals."

Don't Exercise After Eating: Samuels says this can aggravate symptoms.

De-stress: Since chronic stress can also be a factor when it comes to heartburn, Samuels recommends finding ways to decrease your stress levels through exercise, meditation, journaling, talking to friends, or whatever helps you unwind.

Stop or Limit Smoking, Alcohol, and Caffeine: All of these can be triggers or make symptoms worse. "Both alcohol and caffeine increase acid production within the stomach," Magier says.

Next, 11 Tips for Eating Healthier That Are Actually Doable

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

When it comes to gut health, you probably know by now that it's important. And if you didn't, well, now you do. The state of your gut affects so many different parts and systems of your body, not only your digestive system but also your mental health, skin, immune system, and more. So yeah, you want to make sure your gut is in good shape.

One big factor that contributes to your gut health? Food, of course. You want to make sure you fill your body with the right ingredients and nutrients so that the good bacteria can thrive and the bad bacteria stay away. "The primary role of your gut is to digest and absorb nutrients," explains Alli Magier, MS, RDN, LDN, a registered dietitian at Rooted Wellness. "Food is medicine, so if you cannot properly digest and absorb it, it may result in negative side effects for your health. It is now widely accepted that your gut not only affects the digestion and absorption of nutrients but also can manifest in poor metabolic health, hormonal health, skin health, and mental health. Your gut microbiome also plays a critical role in modulating one's risk for various chronic diseases like inflammatory bowel disease, obesity, diabetes, and cardiovascular disease."

And if you eat foods that challenge the gut, that can increase the likelihood of unpleasant symptoms like gas and heartburn and risk worsening its stability. "Our state of health can change at any time, for better or for worse," says Tina Ralutz, MS, RDN, a health coach at Parsley Health. "Supporting the gut by including foods that keep it functioning well, whether it's doing fine or giving us trouble, is a high form of self-care. Eating with your gut in mind is one of the kindest things you can do for your body. If you notice your digestion changing, it can be time to eat soothing foods and speak with a healthcare practitioner."

So which foods are good for the gut? "The gut thrives on foods like fruits, vegetables, whole grains, nuts, seeds, and also fermented foods with live organisms," explains Valerie Agyeman, RD, a dietitian and the host of The Flourish Heights Podcast. "For example, antioxidants and polyphenols help reduce inflammation in the body and fight disease, while probiotics increase the good bacteria in the gut and keep it at a good balance."

One recommendation that Magier gives her clients is to name the ingredients on their plate—the more single-ingredient foods, the better. "For example, a plate filled with salmon, quinoa, and broccoli has roughly three main ingredients! If you are eating a premade frozen meal from the grocery store, there is no way you can name all the ingredients in it just by looking at it," Magier says. "Research has shown that your gut flora can change quite rapidly, so load on those veggies, and reap immediate benefits."

If you're considering changing up your diet with a healthy gut in mind, you're going to want to be mindful of a couple of things. One thing is if you're adding more fiber into your diet, increasing your fiber intake too quickly can result in unpleasant side effects like bloating, gas, and constipation, Magier advises. "I recommend gradually boosting your fiber intake and spreading foods rich in fiber like fruits, vegetables, whole grains, and legumes throughout the day to not overload the body," she says. "When eating more fiber, it's also important to drink more water to support regular bowel movements."

It's also helpful to practice mindful eating, or paying attention to how you eat. Ralutz says eating too fast, not chewing enough, and going too long without eating are some things to watch out for.

So, want to know which foods the experts recommend for gut health? See below.

Foods to Eat for Gut Health

1. Vegetables

A no-brainer, right? In particular, Magier says to reach for veggies like spinach, broccoli, and asparagus. And Ralutz suggests looking for in-season produce. "All produce picked at the peak of its season is a superfood for at least a few days," she says.

2. Fruits

Magier also recommends prioritizing polyphenol-rich foods, which include fruits like cherries, berries, oranges, and apples. "Polyphenols possess antioxidant activity and may feed the good bacteria in the gut and positively impact the gut microbiota profile," she says.

And add bananas to your list. "Bananas have a special type of carbohydrate called resistant starch, which is a prebiotic," Agyeman explains. "Resistant starches work like insoluble fiber where the starch does not digest easily. Bacteria in the gut will ferment this starch, make short-chain fatty acids, and produce more food for the healthy bacteria to thrive. For a quick, filling snack, make peanut butter and banana roll-ups using a tortilla."

3. Greek Yogurt

"Greek yogurt is not only a great source of calcium and vitamin D, but it's also full of probiotics," Agyeman says. "Probiotics are foods that have microorganisms that help maintain a healthy gut microbiome and function. When choosing a Greek yogurt, check out the nutrition facts label and go for one that has a lower amount of added sugars."

4. Other Prebiotic- and Probiotic-Rich Foods

Magier suggests including at least one prebiotic and one probiotic food per day to increase the good bacteria in your gut. "Prebiotic foods help increase short-chain fatty acids in our colon—add in foods like barley, oats, potatoes (with skin), beans, and legumes," she says. "They also can reduce inflammation, insulin resistance, and promote stable blood sugar levels. Try probiotic food such as plain yogurt, sauerkraut, kimchi, tempeh kefir, and sourdough bread. Probiotic foods are typically fermented and contain lactic acid bacteria, which may benefit overall gut health by improving intestinal microbial balance."

5. Grains

Try a variety of grains. "There are over 100,000 varieties of rice alone on this planet. Even if we try one new grain a year, we won't scratch the surface of what's out there, so why stick to two or three over a lifetime?" Ralutz says. "Millet, amaranth, and fonio are a few examples of delicious grains that are outside of the norm here in North America."

Oats are also great for the gut. "They have beta-glucan, a soluble fiber, which is important for digestion," Agyeman says. "If you are wanting to add more fiber to your diet, try oats and top it with fruit, nuts, and seeds for a filling morning meal."

6. Legumes and Other Fiber-Rich Foods

"Eat more fiber-rich foods from whole food sources like fruits, vegetables, whole grains, beans, and legumes," Magier says. "Fiber-rich foods tend to be high in non-digestive carbohydrates, which undergo fermentation by resident microbes in the large intestine. 'Good' gut bacteria produce short-chain fatty acids as a byproduct of fermentation. SCFAs are the colon's main energy source, so it's no surprise that SCFAs are integral to maintaining good gut health. SCFAs are also thought to play an important role in preventing disease and reducing inflammation."

7. Chia Seeds

Seeds are good for the gut, too, especially chia seeds. "They may be tiny, but they are packed with fiber," Agyeman says. "One ounce of chia seeds has 10 grams of fiber." You can add them to your smoothie or make a pudding.

8. Mushrooms

"Enjoy mushrooms for flavor and to benefit the immune system, nervous system, and more! Opt for organic if you can since mushrooms can absorb toxins like heavy metals from their environment," Ralutz says.

9. Herbs

"Herbs are powerhouses for flavor and nutrient density. Start by making one herb sauce like a gremolata or aji verde at the beginning of the week to add to batch-cooked basics," Ralutz says.

10. Kombucha

"Kombucha is a fermented tea," Agyeman says. "It contains probiotics from the fermentation process that help promote the good bacteria in the gut." Just be sure to look at the labels to assess any added sugar.

11. Water

"When it comes to gut health and diet, most people think about food," Magier says. "But what you drink is just as important as what you're eating. Be sure you're properly hydrating with water throughout the day to help move food throughout the digestive tract and prevent constipation. Limit sugary drinks and alcohol."

Foods to Avoid

When it comes to what foods to avoid, Agyeman says that everyone has their own individual gut needs, and some people may be more sensitive to certain foods than others. "It's always a good idea to be mindful of the types of foods and amount of food eaten in one sitting that may lead to GI discomfort like diarrhea, nausea, bloating, and other symptoms," she says. "Some studies do show that added sugar in excess may promote inflammation and contribute to an imbalanced gut. Also, drinking alcohol in large amounts may impact your gut health negatively by increasing inflammation and irritating the GI lining."

But in general, you'll want to limit processed foods and the aforementioned added sugar (and even artificial sweeteners). "A diet that has excessive amounts of added sugars, added salt, saturated, and trans fat might make it a bit harder for the gut microbiome to do its job effectively," Agyeman says. "Over time, not only does the gut not absorb nutrients properly as it should, but it can also leak toxins and harmful bacteria into the body."

Next, 11 Things You Can Do to Heal Your Gut Now

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

If you've been trying to cut back on your daily cup of coffee or caffeine intake, you probably already know that swapping it with tea can help you get a similar energy boost. But of course, if you want to drink tea for the caffeine, you're going to want to choose the right blend. Some are better suited for bedtime, after all. Enter black tea, the powerhouse drink that you can brew to start your day off right or give you a little pick-me-up.

So what exactly is black tea? There are different varieties. "Black, oolong, and green tea are all made from leaves of the evergreen species Camellia sinensis. The difference between them is the leaf fermentation levels (fully fermented, partially fermented, and unfermented, respectively)," explains Geoffrey W. Abbott, M.Sc., Ph.D., professor of physiology and biophysics at the University of California, Irvine. "All three naturally contain caffeine. Varieties of black tea include Assam, Darjeeling, Ceylon, Lapsang souchong (a smoky tea), Earl Grey and Lady Grey (both of which contain oil of bergamot, while Lady Grey also contains citrus peel), and English and Irish breakfast teas."

Black tea is a great alternative for coffee because it's generally a stronger flavor and is higher in caffeine compared to other teas, adds Ivy Carson, NP-BC, IFMCP, a nurse practitioner at Parsley Health. "In fact, a strong cup of black tea may contain as much caffeine as half a cup of coffee," she says. Sounds pretty good, right?

And in addition to the caffeine boost, it's also good for your health. The experts shared some black tea health benefits below.

1. It Boosts Energy and Mental Focus

In addition to the burst of energy black tea will give you, Carson adds that it supports mental focus as well. If you can't function in the morning without your caffeine fix, try some black tea to get you all set for the workday.

2. It Can Improve Gut Health

"The antimicrobial properties found in black tea may help promote the growth of the good bacteria found in the gut microbiome, which is so vital for supporting overall gut health," explains Valerie Agyeman, RD, dietitian and host of The Flourish Heights Podcast. Carson adds that it has been suggested that black tea also can minimize the overgrowth of more problematic strains of bacteria in the gut.

3. It's High in Antioxidants

"It is high in antioxidants, which can protect against the effects of free radicals, including cell damage, illness, and aging," Carson says.

4. It May Lower Blood Sugar Levels

"The main sources of antioxidants in black tea are catechins, theaflavins, and thearubigins," Carson says. "Catechins specifically may improve insulin utilization by the body and therefore lower blood sugar levels." Agyeman also adds that it has a great taste without added sugars. Some coffee blends could have added sugar, or if you add sugary creamers or sweeteners, that can up your sugar intake.

5. It Supports Cardiovascular Health

"A few studies have shown that drinking black tea may help support the heart by lowering blood pressure and reducing levels of LDL in the blood," Agyeman explains. Carson says that black tea contains flavonoids, which have been shown to be beneficial for cardiovascular health.

6. It Has Cancer-Fighting Properties

"Black tea contains polyphenols, a type of antioxidant that fights against disease and reduces the risk for various types of cancer," Agyeman says.

How to Drink Black Tea

While black tea can be subbed in for your normal cup of coffee, that doesn't mean you can drink cup after cup after cup. There is such a thing as too much. "Although brewed black tea typically has less than half the caffeine of brewed coffee, one could certainly drink too much tea, and that amount will vary depending on how long the tea was brewed, how much tea was used to prepare the cup, and the overall health of the tea drinker," Abbott says. "Two cups of unsweetened black tea a day is within a range that has been associated with health benefits and would be unlikely to deliver excessive amounts of caffeine to the average person. According to the Mayo Clinic, up to 400 milligrams of caffeine per day is safe for most adults, which is equivalent to about eight 8-ounce cups of average black tea. However, this quantity of tea is not necessarily beneficial, and caffeine tolerance varies widely. During pregnancy, it is especially important to limit caffeine intake."

And because it does have caffeine, you'll want to adhere to the same kind of guidelines as to when you can drink it as you do with coffee. "I recommend not consuming black tea after noon to avoid interference with a good night's sleep," Carson says. "For those who tolerate caffeine well, one to two cups daily in the morning would be a wonderful addition to your routine to reap the benefits of a range of beneficial antioxidants, as well as enjoying the meditative practice of consuming a warm, tasty, fragrant beverage."

Next, FYI: Drinking These Teas Will Get Rid of Bloating Fast

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

After a decade of successfully working as a blogger and collaborating with top fashion and lifestyle brands, Erica Lavelanet was ready for a change. Although she loved sharing her personal style, she felt a lack of purpose and a burning desire to reconnect with her personal wellbeing. So she took initiative. Not only did she switch up her lifestyle to incorporate a healthier regimen, but she also completely rebranded her content to focus primarily on holistic practices, mental health, and nutrition. The lifestyle shift inspired her to co-found Baba Food Truck, a plant-based destination that provides delicious, nourishing food on the go. It's no surprise that the truck incorporates Lavelanet's chic aesthetic and sense of community that she mastered in her time as a fashion influencer.

Whether she's dreaming up vegan recipes that incorporate the flavors of her Haitian heritage, advocating for diversity and inclusion in the wellness industry, or documenting her daily yoga practice for her followers to see, Lavelanet is dedicated to creating more than just pretty pictures, she's creating content with intention and telling us all about it.

I chatted with Lavelanet about how she went from working in the fashion industry to being a part of the wellness world and her wellness essentials. See below.

How she uses Instagram to empower: "Even though I had already spent over a decade collaborating with fashion and lifestyle brands, I wasn't feeling my best and there were moments where I started to hit pause and look at my life from a holistic standpoint. I realized that there was a gap in my own understanding of real health and nourishment. I knew that I needed to make immediate lifestyle changes to make room for this type of healing. In an effort to feel more empowered, I set out to find functional self-care practices to help me show up for work and life with energy, joy, and purpose."

Why providing representation is paramount: "Yoga plus other healing practices like breathwork, sound meditation, therapy, and intermittent fasting help bring a sense of focus and discipline to my life which bring emotional and physical balance, especially during the uncertain times of the pandemic. As my lifestyle, diet, and health improved, I wanted to increase the style of conversation on my channel to reflect my evolving understanding of holistic living and self-care as a radical act within these times."

It was personally important for me to look to POC wellness practitioners and healers for guidance within this experience. I think visibility and representation in wellness spaces does matter because awareness and connectivity are catalysts for change and I'm hopeful that someone else within the community might find this information helpful too."

On her journey to following a plant-based diet: "My motivation to transition to a plant-based diet is linked to my wellness journey and my desire to actively become more mindful in my consumption overall, however, that shift was a slow process. When I started out, I didn't have access to farmers markets the way that I do now. I shopped at the neighborhood market in Queens and did my best to choose mindfully within that particular selection. I did what I could with what I had and slowly changed my habits."

Becoming more mindful of my diet has helped shape the way I think and brings a sense of calm and clarity to my mental state. Overall, it feels physically and mentally grounding."

How she makes her plant-based diet her own: "Now, I have so much more fun with it. My partner Greg and I have found creative ways to adapt our family recipes to be more vegan-friendly and it's something we both look forward to. I grew up eating traditional Haitian food and knowing that there would always be a pot of rice and beans on the stove with plantains readily available at all times. Although I've swapped out the griot (pork) and macaroni au gratin from the mix for something more aligned, the sentiment of having comfort food staples in our household that feed the soul is still there. On a given weekend in our house, you might find veggie Haitian patties or a meatless bolognese, a nod to Greg's Italian heritage."

How she built her business: "I co-founded Baba, a vegan-friendly destination located at The Starlite Motel in Hudson Valley, New York. I call it the lovechild of myself and my partner, Gregory Zizza, who is a chef. We launched it as a food truck to use its mobility to bridge access to 100% seasonally farm-fresh, plant-based cuisine. The Bodega, an extension of Baba, is a community-cultivated space created for our guests to experience first-hand the everyday benefits of plant-powered nutrition."

On the farm-to-food truck mentality: "A big reason why we decided to outpost Baba in Hudson Valley was because of the incredible access to local farms. This affords us the ability to have a mobile menu that changes according to what's in season. In turn, we are able to cut down on food miles, support local farms, and offer our community super fresh ingredients with fruits and veggies still high in nutritional potency."

How she and her partner are forging a community: "Baba's energy and inherent sense of openness is a part of our ethos. The truck is colorful, bright, and an inviting space for vegan and vegan-curious alike. Our guests are at various stages of exploring a plant-based lifestyle and we really enjoy bridging accessibility by partnering with emerging brands within the vegan food and lifestyle space, highlighting Black-owned, women-owned, and local plant-based products."

Shop Erica's Go-To Wellness Essentials

"I wanted to exclusively partner with diverse brands that aligned these values: inclusivity, sustainability, implementing fair trade practices, and are vegan friendly," Lavelanet says.

Next: 13 Black-Owned Activewear Brands to Shop Now

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

Welcome to I Tried It Month, where we’ll be publishing a new fashion, beauty, or wellness article every day that features a first-person account of shaking up an old habit, pushing beyond a comfort zone, or simply trying something new. Follow along for 31 days of storytelling, including everything from trying new beauty treatments to copying the most risqué runway looks of the season.

I wouldn't say I'm a coffee addict, but I also wouldn't say that I don't need a quad-shot latte to kick off my day or a shot of espresso before my morning workout. I rationalized my coffee habit because of the nootropic effect of caffeine. I also followed the advice of hydrating before I caffeinate, swapping out coffee for matcha regularly, and cutting off all caffeine consumption at 2 p.m.

Although I have guardrails on my coffee consumption, I wasn't crazy about how dependent I was on caffeine in the morning. So I decided to use I Tried It Month as an excuse to give up caffeine and develop some better habits.

How I Prepared

First, I got rid of the coffee in my apartment, and I turned the coffee corner of my kitchen into the tea station. I modified my environment to suit the habit I was trying to put in place. I bought Dandy Blend (a chicory-tea coffee alternative) and tea that brewed and tasted like coffee in my French press.

I got my cutest mug for my morning alt-brew. I even invested in a milk frother so I could try my hand at beautiful-looking lattes. I made my morning routine so indulgent that it was a treat I looked forward to. I bought Nutpod creamers that had all the fun flavors. And I got Moon Juice and Four Sigmatic adaptogens to play mad scientist every morning to try and recreate the energy and cognitive boost I was used to.

I also made a rule with myself from the jump: If I had to break down and get coffee, I had to leave my home to go get it. I made the alternative so easy you couldn't miss it, and it became more of a hassle to get a latte. I increased the friction on what I was trying to undo.

What Happened During the Challenge

My morning became a giant cup of Ting (an energy supplement from Moon Juice), a big glass of water, vitamins (Moon Juice came in clutch again with its SuperYou supplement), and Dandy Blend with Four Sigmatic's cordyceps or two packets of lion's mane, Nutpod foam, and stevia. It was delicious and simple and fit in with my usual routine easily.

I won't lie. That first day, I had a bit of a headache, and when I went to meet a friend for breakfast, I felt weird ordering hot water with lemon rather than an Americano. By day three, I craved the massive morning hydration boost and enjoyed the warming cup of tea. Since there was no caffeine, I could drink tea throughout the day.

I gave myself three weeks for this self-imposed challenge.

I'd been warned a few times about the caffeine-withdrawal headaches, and they weren't wrong. I got some early in the process. I regretted the challenge when I was up at 4:45 a.m. for a packed day. On those days, I told myself it was okay to break and have some coffee, but thankfully, I was too lazy to drive to a coffee shop, didn't have any in my house, or couldn't fit a break into my schedule.

Around week two, I fell into a rhythm of my new morning routine and saved some money and gas as a residual benefit. My energy was fairly steady. I didn't have that usual rocket boost in the morning followed by a late-in-day battery rundown. I think the cortisol roller coaster was gentle and sustainable. There were exceptionally busy days where I felt like I was running on fumes, but I also had to be patient with myself and realize it was natural to be tired.

What Happened After the Challenge

And now for the million-dollar question: Have I kept this new habit up? Not a chance... I wake up at 5 a.m., so mama needs her caffeine. Admittedly, my first quad-shot latte had me convinced I was hearing colors. That experience helped me see that I needed to keep some of my new habits in place.

I still wake up to a big glass of Ting and have my Dandy Blend. Then I follow up with Four Sigmatic coffee as my alternative—a little less caffeine but with the necessary adaptogens. I put myself on a two-latte-a-week limit so I can plan out my concentrated boost for my toughest days. My favorite Alfred vanilla latte and I were reunited the first weekend after I finished my challenge. And post-challenge, if I find myself needing a second cup during the day, I turn to matcha.

What I learned is that whenever you want to change your behavior, you can simply ask yourself these questions:

—How can I make it obvious?

—How can I make it attractive?

—How can I make it easy?

—How can I make it satisfying?

And when it comes to "bad habits," the inverse would be these questions:

—How do I make it invisible?

—How do I make it unattractive?

—How do I make it unsatisfying?

—How do I make it difficult?

I took baby steps toward rewiring my habit, but I realized I have the tools to change.

Products I Used for the Challenge and Recommend

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

I don't think it's an overgeneralization to say that we all have to deal with bloating at least once in our lives—and for a lot of us, let's be honest, it might be much more than that. It's true that bloating can feel uncomfortable, not to mention it's very annoying, but the good news is there are some ways to deal with it.

First things first, it's important to note that not all bloating is the same, and it can be caused by a variety of factors. So when you feel bloated, it could help to backtrack and think about what might be the culprit. Did you eat anything that might make you feel constipated or have an upset stomach? Are there any other symptoms that go along with it?

Some common causes of bloating include not chewing your food thoroughly, consuming foods that cause or trap gas in the intestinal tract, having food sensitivities, and in some cases, having disorders like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and small intestinal bacterial overgrowth (SIBO).

Seeing a doctor can help you get to the root cause of the bloat, especially if it persists even after trying at-home remedies or making some diet/lifestyle changes. Some things you can try to deal with bloating on your own include completely chewing your food, eating slowly, incorporating movement into your daily routine, staying away from any foods that you know you're sensitive to, and even adding some probiotics into your diet.

There are also some ingredients that you can incorporate into your routine that might help relieve bloat, and a lot of them are conveniently found in teas. Having a cup could be an easy way to deal with bloating that's not too serious. Alli Magier, MS, RDN, LDN, a registered dietitian at Rooted Wellness, does offer a caveat: "Overall, there is little clinical research on these ingredients in the exact form seen in teas. However, it is likely that these ingredients can still be beneficial for health!" So if you want to give it a try, take a look at some de-bloating ingredients below.

1. Ginger

Magier says that the compound in ginger—known as gingerol—can decrease bloating and gas, soothe the stomach, and help with nausea. It also has anti-inflammatory properties that can calm the GI tract. "Ginger has also been shown to reduce intestinal cramping and flatulence, and it stimulates gastric emptying, or the process by which food is moved from the stomach to the small intestine," Magier adds.

2. Chamomile

Not only does chamomile tea help with sleepy time, but it also plays a role in relieving any bloat. "The ancient medicinal herb chamomile has been used to heal a spectrum of ailments and conditions thanks to its anti-inflammatory and antioxidant properties," Magier explains. "It functions as a digestive relaxant and has been used to treat flatulence and indigestion. Chamomile also helps provide relief from gas by soothing the stomach and relaxing the muscles that propel food through the intestines."

3. Dandelion Root

"Dandelion has been shown to function as a natural diuretic, promoting the excretion of water from the body through urine production and providing relief from bloating," Magier says. She also adds that it's been found to have anti-inflammatory and anti-oxidative properties that may support blood glucose regulation in individuals with diabetes.

4. Turmeric

With anti-inflammatory properties, turmeric can reduce bloat and soothe the GI tract. "Curcumin, the main bioactive compound in turmeric, has been shown to have protective effects on the digestive tract such as promoting secretion of enzymes essential to the digestive process," Magier says.

5. Peppermint

"Peppermint, a member of the mint family, has long been used in the treatment of digestive disorders," Magier says. "One study found that patients with IBS who were given peppermint oil for four weeks reported improvement in constipation, bloating, and abdominal distention."

6. Fennel

"Fennel has been reported to improve gastric motility, abdominal pain, digestion, and flatulence," Magier explains. "It is mildly carminative, which means that it decreases the formation of gas in the digestive tract and facilitates the release of gas."

7. Hibiscus

This sweet-and-tart ingredient has been reported to have diuretic properties and can support digestion. "Research suggests that the diuretic effect of hibiscus may be partially explained by its ability to modulate the hormone aldosterone, which regulates fluid balance in the body," Magier says.

And Shop These Accessories for Your New Tea Routine

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

I say this knowing I am not alone. I used to have an addiction to sugar. No matter what I ate for dinner, my night wouldn't be complete without something sweet. It took a while to shake off the constant craving and learning to rely on a few fresh strawberries or a chocolatey vitamin, but I wanted to kick it once and for all. In fact, sugar addiction is real, but there are plenty of alternative ways to get that same sweet feeling without the side effects.

While the brain is dependent on sugar as its main fuel, recent studies by the Texas Institute for Neurologic Disorders proved that too much sugar negatively affects brain development and memory function: "The effect sugar has on dopamine and dopamine receptors makes it addictive and so difficult to eliminate sugar from the diet. Not only is sugar harmful to the health of the brain, but it is also harmful to the overall health of the body."

In addition to causing extreme energy fluctuations and intense cravings, too much sugar can also wreak havoc on other parts of your body—it can break down collagen faster, cause tooth decay, and lead to unhealthy weight gain. The trickiest part is that sugar is disguised in a total of 50 (yes, 50!) names, and artificial sweeteners are in everything from dressings to baked goods, so it can seem unavoidable. Instead of falling into the sugar trap, nutritionist, author, and speaker Erin Palinski-Wade, RD, CDE, LDN, CPT, suggests low-sugar foods that will keep you satiated and your palate varied. That way the thought, craving, or idea of sugar won’t even interest you.

The first step? "Start by identifying the top five sources of added sugar in your diet. I find the easiest way to do this is to track your food intake in an app like MyFitnessPal so you can quickly see the nutritional information and easily find the biggest sources of added sugar," Palinski-Wade suggests. "From there, work to make simple swaps to scale back on sugar."

Need some ideas for swaps and additions to make? Here are a few ideas below.

1. Oatmeal

Packed with soluble fiber, oatmeal is a whole-grain, low-sugar superfood that provides a steady source of energy and keeps you feeling full. It's easy to digest and even easier to prepare—starting your day with a bowl of homemade oatmeal is the oldest, and most helpful trick in the book. Pre-portioned packs make it a no-brainer for a stable breakfast on the go and while traveling.

In general, carbs (such as cereal, white flour, pasta, and bread) can be full of processed sugar, and since they're without fiber, they aren't filling, leaving you craving a whole lot more. Look for filling ancient grains such as buckwheat, wild rice, farro, quinoa, and amaranth. Try a new one each week to find your favorite.

2. Leafy Greens

Without a doubt, there is nothing leafy greens can't be good for. Whether it's arugula, spinach, kale, or cruciferous veggies like cabbage and Brussels, they just contain so many vitamins, minerals, and a host of phytonutrients, and they're all great additions to your diet.

Filled with microbiome-supporting fiber, lots of hydration, and amino acids for protein, they're packed with chlorophyll, which is known to support detoxification and oxygenate the body. Virtually interchangeable, buy whatever is fresh and available and stir it into soups, sautees, pastas, and anything else.

3. Mushrooms

Mushrooms are a low-calorie, low-carb food that can be enjoyed on a diabetes-friendly diet. All mushrooms, including the traditional white, button, portobello, and shiitake, contain the antioxidant selenium, making them a great anti-inflammatory food, and it's a superfood due to its high amount of vitamin D, B, copper, and potassium.

4. High-Fiber Beans

No matter what diet you follow, beans should always be present at least once a day. Inexpensive and versatile, beans are great sources of fiber, magnesium, potassium, and protein. They can also be prepared quickly.

One of Palinski-Wade's favorite beans are chickpeas: "They are a great way to boost the plant-based protein and fiber of any dish, from soups to salads. But they can also be seasoned and roasted to make a crunchy sugar-free snack."

6. Salmon

Naturally sugar-free, and high in protein, salmon is an oily fish that is rich in omega-3 fatty acids, which is crucial to incorporate into your diet. These fatty acids are thought to contribute to a healthy heart and help maintain skin, joints, and hormonal balance. 

Studies suggest regular consumption reduces age-related brain loss and may improve memory. It's perfect for the grill, oven, or stove-top—look for wild, Pacific salmon.

6. Avocados

"As a naturally low-sugar fruit, avocado provides a filling source of fiber along with healthy fats and over 20 key nutrients," Palinski- Wade shares. "It is also incredibly versatile and can be enjoyed alone, blended into smoothies and sauces to add creaminess to the texture, or even mashed and used as a replacement for butter in baked goods."

Another option is to use avocado oil in baking, cooking, and raw as a dressing. High in fiber, low in carbs, the neutral oil doesn't raise blood sugar levels, making it a weight loss-friendly food—despite the fact it's a fat. The American Diabetes Association recommends including more monounsaturated and polyunsaturated fats than saturated or trans fats in your diet, and a fat like avocado oil is low in dietary cholesterol.

7. Seeds

Teeny tiny seeds such as flax, hemp, and chia all pack a lot of nutrition in a small package. Not only are they a great source of plant-based protein, they also contain heart-healthy omega-3 fatty acids that benefit brain function and boosts the immune system.

Loaded with soluble fiber, the seeds are helpful in decreasing cholesterol, controlling blood sugars and regulating digestion. A recent study found that chia seeds slowed down how quickly the body released glucose, reducing the spike in blood sugar that comes after eating carbohydrates.

8. Berries

Nature's candy. The most life-enhancing food we can put into our bodies, fruit has the highest water content of any of the food groups and breaks down the fastest in our system, supplying us with readily available energy that can be used for immediate fuel. Fruit also is chock-full of fiber, and other nutrients such as potassium, which can help lower blood pressure, and flavonoids, your risk of heart disease.

That being said, high-sugar fruit juice should be avoided and dried fruits should be consumed in moderation. Fresh and frozen are always best, and can be added to anything from oatmeal to a green salad for some brightness. Even in powdered form, you can get 100% of your daily vitamin C from Your Super's antioxidant-rich berry mix or in the coating of a sweet dessert.

9. Greek Yogurt

"Not all yogurt is created equal. In fact, some brands can have as much added sugar per serving as ice cream! That's why it is so important to pay attention to what you eat," shares Palinski-Wade. "My favorite way to do this is to compare yogurt brands using the MyFitnessPal app. They have a database of over 14 million foods, so you can just scan your yogurt and it will quickly pull in all of the nutrition information. So at a glance, you can compare brands and choose the option with the least amount of sugar."

Creamier and thicker than regular yogurt, unsweetened Greek yogurt might be the easiest switch of all. When compared, Greek yogurt has a lower amount of sugar (around 5-8 grams, compared to 12 or more grams) than regular yogurt. It still has high levels of vitamins and minerals, and it even contains about half the carbs and sugar as regular yogurt. It also has less calcium and sodium.

10. Cinnamon

Simple spices like cinnamon do way more than add depth to both baking and cooking, but they also add a natural sweetness to your food, which will keep sugar cravings in check. Naturally sweet, warming spices like cardamom, nutmeg, and cloves are also beloved in Ayurvedic medicine because they can improve poor digestion and may even help the body use insulin more efficiently, balancing the body's reaction to sugar.

11. Beverages

Sometimes dehydration is mistaken for sugar cravings. When your body experiences even a small drop in dehydration levels, it starts to feel low on energy. In turn, when energy levels are low, you feel the need to reach for something sugary, which is a quick source of glucose that fuels your cells.

Hidden sugar in sodas, sports drinks, and alcohol do more harm than good. When you need a little added boost of energy and when you crave something more than water, Cure is one of the only electrolyte brands without added sugar. Just a little taste, and you'll realize your sugar cravings are a thing of the past

Next, 35 Fruits and Veggies to Solve Your Skin, Digestion, and Inflammation Problems

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

When it comes to my health and diet, I'm always up for a challenge, and I never miss an opportunity to better myself mentally and physically. After a recent health scare, I decided to heal my body from the inside out by adopting a plant-based diet. Unlike some people who might slowly transition into adopting a vegan lifestyle, I went headfirst into what some would call an alkaline vegan diet. I had previously heard of the famous lifestyle through the legacy of herbalist, pathologist, and naturalist Dr. Sebi (who was born Alfredo Bowman). The plant-based diet has a limited number of fruits, vegetables, oils, seeds, and grains that one can consume. Dr. Sebi suggests this diet in order to detoxify and restore the body naturally with alkaline foods—according to Medical News Today, he argued that certain diseases cannot be present in an alkaline body.

I was intrigued by this and his philosophy, so I tried it myself, and let me tell you, "hard" would be an understatement when describing this diet. Being vegan is one thing, but on an alkaline diet, you're not even allowed to have rice unless it's wild rice. All of the fruits on Dr. Sebi's list must be seeded and not genetically modified. Trying to find certain fruits that are seeded was quite the challenge. To be quite frank, I don't even know where to find seeded grapes…

Anyway, the diet was hell. I was hungry 24/7, and by day 10, I decided to call it quits and just stick to a vegan diet that was more flexible and doable. After 30 days of going vegan, I was finally starting to get the hang of it, but there was one big thing that I did notice—the declining balance in my checking account. I was spending so much money trying to eat out at vegan restaurants because it was just easier than trying to make an entire meal from scratch. That’s when I started to second-guess my new lifestyle.

I would go to the grocery store and buy food for the week, organic this and organic that. I wouldn’t necessarily spend much because I was only buying fruits and veggies. My grocery list was simple: dried mango (I'm obsessed with it), kale, avocados, rice, sweet potatoes, oyster mushrooms, etc. But I had one problem: I was still so hungry. Cauliflower could only fill me up for so long. I was overdoing it on the potatoes, and the starch was definitely not helping my weight-loss goals, so I needed to come up with a new plan.

But the real kicker was that when I got lazy (which is 40% of the time), I liked to try out new vegan restaurants. Some of my favorites in L.A. are Cafe Gratitude, Sage Plant Bistro, and Gracias Madre. They all have a few things in common—they're pretty Insta-worthy, tasty, and also expensive.

After eating at these places four to five times a week, I was out $80 to $100 every week on top of buying groceries. I spent around $25 during each grocery trip. It doesn't seem like much, but I began to get frustrated when I noticed how expensive it was to take charge of my health.

I'm an avid taco consumer. Like most people in L.A., tacos are a part of who I am. I truly don't even know where or who I'd be without the influence that tacos have had on my mental health and my taste buds. So I was annoyed to find out that I was being charged $24 for two tacos made of mushrooms along with a scoop of rice. When I compared the price of two tacos at a vegan spot compared to a taco truck in my neighborhood, I was flabbergasted, to say the least. I could get six tacos, a drink, and a churro for the price of what I would pay for one mushroom taco, and to be quite honest, that doesn't sit right with me.

Health should be attainable for all. Society is constantly telling us that health is wealth, which I agree with, but it seems that only wealthier people have more access to and can afford these types of lifestyles. It makes absolutely no sense how a green juice can run you $10 to $13 in this city, but a cheeseburger at McDonald's is $2.

So after about a month into my new vegan lifestyle, I decided to buy a cookbook from one of my favorite places, Cafe Gratitude, called Love Is Served. The book has recipes for my favorite vegan dishes, like a vegan Margherita pizza, vegan desserts, and vegan fried "chicken." I was so eager to test it out (and save some money).

I decided to try out a few dishes from scratch that were inspired by my favorite vegan restaurants. Check out what I made below and how much money I saved by eating in.

Street Tacos

I made jackfruit tacos from scratch, inspired by Sage Plant Bistro's street taco dish. They were more delicious than I'd ever expected. I was always anti-plant-based tacos because I just thought they couldn't compare to the real thing, but I proved myself wrong with this one. Each taco was truly a party in my mouth.

Price Breakdown:

Street Tacos at Sage Plant-Based Bistro: $17

Jackfruit Tacos at Home: $19

Grocery List:

Canned Jackfruit: $3 (a can makes roughly 6 to 9 tacos)

Chili Powder: $2.49

Cumin: $2.39

Paprika: $2.49

Cilantro: $1.59

Limes: $0.59

Guacamole: $5

Red Onion: $1.79

Tortillas: $2

Total: $18.85

Shop to Make at Home

"Fried Chicken"

Okay, so this recipe was more of a freestyle. One of my favorite places to go near our office is Gracias Madre. It used to have a dish called Chicharron Tacos. Instead of meat, they replaced the taco stuffings with oyster mushrooms, so I decided to see if I could make those mushrooms myself. Because I didn't have a recipe on hand, I found a Chicken-Fried Mushroom recipe in my favorite cookbook, Love Is Served. This was probably the easiest dish to make, and they were so good. The mushrooms really make for a great meaty texture and a wonderful recipe to think about when you're missing fried chicken.

Price Breakdown:

Vegan Fried Chicken at a Restaurant (Chicharron tacos): $22

Fried "Chicken" at Home: $34

Grocery List:

Oyster Mushrooms: $6.99/lb

Almond Milk: $1.99

Apple Cider Vinegar: $2.99

Gluten-Free All-Purpose Flour: $2.19

Cornstarch: $1.59

Nutritional Yeast: $4.75

Garlic Powder: $2.69

Cayenne Powder: $2.19

Paprika: $2.49

Oil of Your Choice (Olive Oil): $6.29

Total: $34.16

Shop to Make at Home

Pizza

The most challenging dish I've attempted to make is a vegan pizza from scratch. I thought this recipe would take me just a few hours, but nope. Not only did I have to make two different types of cashew cheese from scratch, but I also had to make pesto, marinara, dough made from einkorn flour, and more from scratch. The cashew mozzarella and ricotta were a process alone. I had to soak sea moss, which took a whole day, and then I had to soak cashews in a jar—as someone who works two jobs, I just didn't have the time for it. After making it myself, I thought I would save money, but in fact, it cost me way more to make it at home. The ingredients alone cost me around $70. Not to mention I prepped one ingredient a day over the course of four days.

Price Breakdown:

Cost of the Margherita pizza at a restaurant: $18

Cost of ingredients at home: $53

Grocery List:

Pizza Dough:

Einkorn Flour: $6.49

Dry Yeast: $1.99

Kamut Flour: $5.56

Olive Oil: $4.99

Marinara Sauce:

Olive Oil

Sea Salt: $1

Garlic: $1

Tomatoes: $1.99/lb (2 pounds)

Sugar: $1

Basil Hempseed Pesto:

Fresh Basil: $1

Olive Oil

Hemp Seeds: $6.99

Garlic

Vegan Cashew Ricotta:

Raw Cashews: $6.99

Lemon Juice: $0.80

Sea Salt

Vegan Cashew Mozzarella:

Raw Cashews

Irish Sea Moss (3/4 ounce): $5.75

Coconut Oil: $5.39

Total: $52.93

Shop to Make at Home

My Thoughts After Cooking

After making all of this food, I made the shocking discovery that a lot of these restaurants have these prices for a reason (a shocker, truly), and preparing vegan food is indeed a little more time-consuming. Do I think food at the store should be a little cheaper and accessible to all people? Absolutely, but I also don't feel like prepping a 10-inch pizza over a few days just for 15 minutes of satisfaction.

All of this is to say that while this vegan journey has been quite interesting, it is also a lot of work and prep. Going out to socialize with people or even going to a party or an event is extremely challenging unless you pack a container with food that you can actually eat.

But there is one benefit from this lifestyle that I love. I now have better skin, more energy, and way less inflammation. I definitely feel healthier than ever, and shockingly, cheese isn't the thing I miss the most. I actually find that making sauces, dressings, and other staples from scratch has been more fulfilling and even tastier. I also really enjoy knowing that I'm now mindful of what I'm putting in my body, and I know exactly what's in my food because I'm making it.

The downsides are realizing how much food I can't eat once I read the back of nutrition labels and, like I said earlier, keeping up with veganism and how it affects my bank account. I've never spent this much money on food in my life, and by my recent research, it's not really much of a difference if you make it yourself.

Even so, I am still committed to eating healthy and being vegan as much as I can while finding ways to make it more affordable. If you have any tips, send me a DM at @kiatoppss.

Next, These Are the Vitamins You Might Not Be Getting Enough of on a Vegan Diet

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

Welcome to I Tried It Month, where we'll be publishing a new fashion, beauty, or wellness article every day in January that features a first-person account of shaking up an old habit, pushing beyond a comfort zone, or simply trying something new. Follow along for 31 days of storytelling, including everything from going without a cell phone for 40 days to trying the polarizing low-rise pant trend.

They call me the queen of cleanses, but I like to consider myself a lifelong learner when it comes to health and wellness. So it was only fitting that I tried the 21-day cleanse that Gwyneth Paltrow and Meghan Markle have reportedly tried and swear by. I'd say the biggest difference between them and me is that I have an infinite sweet tooth that causes me to make not-so-good decisions in the late-night hours when I should be sleeping.

When I heard of the Clean 21 diet, founded by cardiologist Alejandro Junger, MD, I did my research and knew I just had to try it for myself. The cleanse is 21 days, and it consists of three meals a day—two of them being vegan protein shakes. Thankfully, those on the cleanse are allowed to eat one solid, clean meal a day for lunch. The plan prohibits soy, dairy, gluten, plant-based protein, refined sugars, grains, drinking alcohol, and even some fruits (shocking, I know). Along with the food restrictions, every meal you eat (solids and shakes) must be accompanied by eight supplements. Yep, you guessed it, that's 24 supplements a day. The list of restricted foods was a bit intimidating at first, but I'm a firm believer in mind over matter. Truth be told, if I can give up sugar for 21 days, then anyone has a shot at doing it too.

I love a good challenge when it comes to my health, and who doesn't love for their jeans to fit a little better? I was in.

Before I went on the cleanse, I chatted with Junger to find out the best tips for successfully completing it. One clean meal a day doesn't sound that hard compared to full-on juice cleanses, but here are some things to consider: It's 21 days, and getting your body to adjust is harder than it seems.

"The purpose of this cleanse is to conserve energy so that the energy can be used in different things. What we're trying to do is redirect your body's energy to go into other systems," Junger explains. "One of them is the detoxification system. One of the biggest problems that humanity has is that we've never been exposed to so many toxic chemicals as we are now. The air we breathe, the water we drink, the cosmetics we use, the medications, the cleaning products, and the mattresses, but mostly, the foods that we eat. In many cases, it's not even food. When you go to the supermarket, 90% of those aren't real foods. It's edible stuff that comes in packages. Those things have a certain amount of ingredients. It's not real food. It's full of chemicals and smelling agents."

Junger continues to say that one of the strongest benefits of this cleanse is that the body is digesting less, and in turn, the body will be saving energy that will be redirected. Detoxing has always been something that I rely on after a weekend sugar bender or taco-truck bender, so all of that sounded good to me. Detoxing is vital to us as humans because "we are at a crossroads of our evolution but never before has our lifestyle slowed down and impeded detoxing itself. These toxins have endless consequences. It affects every other system in the body," he says. I also learned from Junger that toxins can lead to a leaky gut, which coincidentally, is linked to a leaky brain—so that's why he believes the detoxification system in our body is what suffers the most.

The Best Cleanse Tip I Learned

One of the tips that Junger gave to avoid cravings on the cleanse was actually pretty shocking. He told me that most humans do not know what real hunger is and that most of the time when we feel hungry, it is just pure emotion. Well, I can't argue that because I eat and crave sugar throughout every emotion. Happy, sad, annoyed, irritated—you can bet I'll be at the kitchen table with a snack. For some people, food is a numbing concept.

"When you get hungry, reevaluate," he suggests. "When you get the sensation, close your eyes and pay attention to the sensation. Close your eyes and question if it's really hungry. When you put your attention on it, you start distinguishing the quality of this sensation. Is it in your chest, or is it the discomfort? Your sensation is like a source."

What Happened During the Cleanse

With this newfound info from the cleanse GOAT himself, I was more than ready to start my journey. I won't lie; it was extremely challenging, and the first week was the roughest simply because of the headaches I got from eliminating so many foods that I usually consume on a daily basis. But one huge perk of this cleanse compared to any others that I've done is the ability to speak with a wellness coach. I absolutely loved having someone reach out to me every day just to see how I was feeling and also to share tips if I was super hungry, ready to give up, or not feeling well. For example, when I got headaches, my wellness coach recommended that I consume enough water throughout the day and rest when it would get too painful.

After a full week on the cleanse, I noticed a change in my weight. I lost five pounds in a week, but I was also feeling really bummed about not being able to go out to eat. This cleanse kind of killed my social life. Don't get me wrong, I could still go out, but it was torture not being able to eat things like bread. To avoid the temptation, I didn't go out for the entire cleanse.

My Cleanse Diary

If you want some behind-the-scenes commentary full of ups and downs, check out my journal below:

Day 1: Feeling great, just hungry.

Day 2: Woke up feeling kind of sluggish and not that hungry, but without caffeine, this is a new journey for me.

Day 3: My hunger isn't that extreme, but these shakes are kind of gross. On the bright side, I made Mediterranean chicken for lunch.

Day 4: I'm still hungry after my dinner shake. I’m getting used to the flavor. but I miss eating at night. Not eating has me quite moody.

Day 5: My shakes just aren't filling me up. I asked my coach if I could have dried mango for a snack, and she said yes, in moderation.

Day 6: I'm experiencing cold-like symptoms, aka a sore throat. My wellness coach says that this is common because it's a sign that my body is detoxing.

Day 7: I'm emotional today.

Day 8: Feeling much better today, but I miss going out to eat. This detox is extremely challenging, but I'm less hungry now and getting used to eating one meal a day.

Day 9: The salmon that I made for lunch really sucks, but I'm feeling really light and sleeping like a baby.

Day 11: I had apples and nut butter as a new snack, and it's got me full. Starting to get used to this cleanse.

Day 12: I'm extremely hungry today. I have cramps. Over it. Eight more days, and I can actually eat a meal after the sun sets.

Day 13: I'm tired of drinking shakes. I've been putting almond butter in them, and it's pretty tasty, but by the time I get to my last one, I'm completely exhausted.

Day 14: I was in a happier mood today. Don't get it twisted; I'm not walking on sunshine, but I'm definitely not as hungry as I usually am.

Day 15: I started eating sea moss gel for a snack, and it's really curbing my appetite.

Day 16: I'm getting skin compliments, and people are saying I'm glowing.

Day 17: I'm at a baby shower, and they have cookies. Someone save me. This is rough, and I'm tired of these damn shakes. Four more days.

Day 19: Woke up before my alarm clock. Almond butter has truly gotten me through this cleanse. I don't know where I would be without it.

Day 20: I actually woke up happier than usual along with more energy. I guess this cleanse has finally got to me. My sugar cravings have resided, and shockingly, I don't miss eating dinner. I think my body is getting used to not eating solids after three.

Day 21: Is it my wedding day? Nope, but it might as well be because that's what the last day of this cleanse feels like. Thank ya, Jesus. I made it!

What Happened Post-Cleanse

To be honest, after the cleanse, I was so relieved to be off it and eat again, but there were some things that I noticed post-cleanse. My body was so accustomed to eating one meal a day that I wasn't as hungry as I was before. Another huge shocker post-cleanse was that I didn't have as many sugar cravings. Not to mention that because my body was so used to not eating solids after 3 p.m. every day, I now practice intermittent fasting subconsciously. Also, two weeks after the cleanse, I noticed that I lost all of my natural energy, which might be due to the fact that I wasn't taking my daily supplements and went back to eating processed foods.

This cleanse was extremely challenging but also very rewarding for me. My mind was clear, my stomach issues completely went away, and my skin was glowing. I slept like a baby. However, if I were to ever do this again, I recommend having a buddy to do the cleanse with and a plan for what you're going to eat every day. I would also recommend setting aside time each day to prep a meal. On a lot of days, I just ended up eating the same thing over and over because of time constraints. And if you're planning on doing this cleanse, you might be kissing your nights out and your overall social life goodbye. I had to attend a work event where I couldn't eat or drink (alcohol), and it went so long that I didn't get to have my dinner shake. Prepping is key on this cleanse.

The biggest takeaway for me is that Junger was right: We as humans might not know real hunger, and I definitely didn't experience it until I started this cleanse. I'm definitely an emotional eater, and a lot of the processed foods I was eating pre-cleanse were draining me versus giving me sustained energy.

Of course, these are just my takeaways and my experience. If you're considering doing the program, I would suggest you consult your doctor or a healthcare professional first.

Some Products That Helped Me During the Cleanse

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

Chances are you've been taking multivitamins for as long as you can remember. And there's a good reason for it: Taking a high-quality multiple vitamin and mineral supplement is essentially nutritional insurance, says Michael Murray, ND, chief scientific advisor for iHerb. Translation: You don't necessarily depend on multivitamins to give you all the nutrients you need—you depend on them to fill any gaps. Supplements are, well, supplemental to the real food you're eating.

"We should aim to get the majority of our vitamins and minerals by eating a varied, healthy balanced diet with minimal processed foods and an abundance of fresh colorful vegetables," says Harry Clements, a rep for Vitaminology, a search engine to help you find the right multivitamin. "However, we rarely get 100% of the recommended daily intake of essential nutrients from our diet alone." This can be due to many factors, such as food processing, health conditions that affect digestion and absorption, mineral depletion of soil, medications that interfere with absorption, and even mental and physical stress, he explains.

But how do you know what gaps we may have, and what supplements will best fill them? Your age and sex can both affect the types of nutrients you need, says Clements. Overarchingly, women may benefit from supplementing with the following nutrients:

Vitamin D: This is a very common deficiency, especially in the winter due to lack of sunlight, says Erin Stokes, ND, medical director for MegaFood. But it's an important one since it supports both bone health and immune health, she explains.

Magnesium and Calcium: These two minerals are essential for bone support and work together with vitamin D to support bone health, says Clements.

Iron: ​​This is the most common nutrient deficiency in women, says Murray. "Anemia, lack of red blood cells to carry oxygen throughout the body, is the end stage of this deficiency but low energy, depression, and cold hands and feet often appear as the first symptoms," he explains.

Folate: This vitamin helps our bodies make healthy red blood cells, says Stokes. It's also vital for the healthy development of a baby, which is why Stokes recommends this for anyone of childbearing age, even if they don't intend to get pregnant.

But of course, ingredient labels are notoriously lengthy and hard to read. So to help you hone in on the best multivitamin for you, we're giving you a leg up on the research.

In general, make sure your multivitamin contains at least 100% of the RDA of the above nutrients, depending on what stage of life you're at. (Folate, for example, is much more important during your menstruating years.)

You may also want to look for an organic supplement since these are generally food-based and are more easily absorbed and used by the body, says Clements. What's more, many supplements contain genetically modified ingredients (GMO), so finding non-GMO products is also a nice bonus. Another nice-to-have is a vitamin manufactured by a certified B corp, which is a marker of a very high-quality and trustworthy brand, says Stokes.

Even still, finding the right vitamin can feel like a real chore. So why not skip ahead to these expert-approved picks? All you have to do is hit "add to cart." (Oh, and be sure to take your supplements each day.)

Next, The 7 Best Vitamins That Will Boost Your Metabolism

This article was originally published at an earlier date and has been updated.

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

At this point of the holiday shopping season, you’ve probably perused through every gift guide and "best of” list imaginable. But if you still find yourself stumped looking for that special something for someone who routinely answers "I don’t know” to all your gift-seeking quandaries, then you’ve come to the right little corner of the internet.

Our foolproof solution for those who are impossible to shop for? Gifts they can eat, drink, or simply use for their next holiday party, pending your invitation, of course. Below, find 20 of our favorite crowd-pleasing and (mostly) edible gifts for anyone in your life.