The post 6 Wellness Experts Share Their Healthy Holiday Traditions appeared first on HUM Nutrition Blog.
]]>And that’s okay—’tis the season for a little flexibility. But if you’re hoping to weave some healthy habits into your festivities, there are simple ways to do it. We spoke with wellness experts about how they’ve reimagined their own holiday traditions with wellbeing in mind. What they had to say might just spark some new ideas for your own celebrations.
7 Healthy Holiday Habits, Expert Approved
“We Make a Family Bonding Advent Calendar”
“The holidays can feel so busy, but it’s okay to say no to things and prioritize rest and family time,” says Brintha Vasagar, MD, MPH, a family medicine physician and Chief Medical Officer of Progressive Community Health Centers in Milwaukee. Creating a homemade advent calendar filled with fun activities helps Dr. Vasagar and her family do just that. Instead of candy or other tangible goodies, her family’s calendar has prompts for fun activities.
“At the beginning of the season, I fill out the calendar. Then, each day, we look forward to a family activity, such as reading a new book together, baking Grandma’s famous cookies, snuggling up with some hot chocolate, hiking our favorite trails, or trying a new activity in our state. My kids love spending quality time together focused on fun, and it lets us start the new year feeling connected.”
HUM Hack: If you prefer an advent calendar with tangible items but love the idea of leaning away from things like candy or wine (yup, vino advent calendars are a thing), consider making your own with some health-themed items sprinkled in. HUM’s supplement bundles make a great addition to lower-cost items like resistance bands, essential oils, ankle weights, electrolyte packets, and protein bars.
“We Take Post-Holiday Meal Walks”
Holidays usually involve a lot of sitting—to eat a meal, drive to a relative’s house, or open presents. But there’s always a way to sneak in some steps if you’re intentional about it. “Growing up, my family always made time for a little post-meal stroll after big holiday feasts,” says Michael Glickman, MD, a triple board-certified family medicine, lifestyle medicine, and obesity medicine physician based in Washington, D.C. “We started this simply to feel comfortable and digest a heavy meal, but over the years I’ve come to appreciate it even more as part of our wellness routine.”
Now, Dr. Glickman says he encourages his patients to incorporate similar habits not only into their holiday routine but also into their day-to-day, because they can have such a meaningful impact. “Research is increasingly showing that short walks immediately after a meal deliver metabolic and cardiovascular benefits. For example, one study found that even a 10-minute walk started right after eating lowered two-hour blood glucose levels more effectively than walking later after the meal. Another review noted that 10 to 15 minutes of post-meal walking effectively blunts the post-meal surge in blood sugar and is associated with improved long-term glycemic control.”
HUM Hack: In addition to taking a walk, consider adding HUM’s Best of Berberine to your routine. It’s formulated with 1200 milligrams of pure berberine to support healthy glucose levels, weight management, gut health, and GLP-1 production.
“I Pregame Celebrations With Protein”
If you tend to overdo it with seasonal dishes like gingerbread, pumpkin pie, or your grandma’s famous peppermint bark, try eating something rich in protein before arriving at the festivities so you’re not starving and reaching for whatever makes your mouth water. Zoe Schwartz, ACE, a Brooklyn-based personal trainer and nutrition coach, likes to make her signature protein-packed pumpkin pie smoothie as a satisfying breakfast before heading off to family celebrations.
To whip it up, blend 1 scoop vanilla protein powder, 1/2 a frozen banana, 1/2 heaping cup of pumpkin puree, 1 teaspoon of cinnamon, and 1 cup of unsweetened vanilla almond milk. “The protein powder and the fiber from the pumpkin keep me feeling full. Plus, I am a huge fan of pumpkin pie. Having something satiating that feels seasonal and a bit indulgent helps me prevent the cycle of restriction followed by over-indulgence.”
HUM Hack: If you’re looking to try a new protein powder that’s easy on the stomach, consider HUM Core Strength. It’s a low FODMAP plant-based protein powder with 20 grams of plant protein per serving. The non-bloating formula is easily digestible and helps build lean muscle.
“I Make Alcohol-Free Options More Enticing”
Between office celebrations, ugly Christmas sweater parties, and the actual holidays, there are countless opportunities to consume alcohol during the festive season. That’s why Tony Vacharasanee, NASM, ACSM, of Body Space Fitness in New York City, likes to kick off the season by making a big batch of apple cider. “It started as an experiment to see how I could provide a warm and soothing drink for the holidays about 20 years ago, and I never stopped,” he says. “I take organic apple cider and put it in a slow cooker with cinnamon sticks and a few oranges pierced with cloves. The flavor profile is amazing as the warmth of the cinnamon and cloves start to marry with the oils from the orange and its skin.”
Consider serving something similar at your next holiday get-together in place of a seasonal batch cocktail. Anytime you can give your liver a break by enjoying something non-alcoholic is a health win—plus Vacharasanee says he loves that the aroma and heat element of the drink can help his loved ones unwind. “It’s warm and soothing and helps everyone relax during what can be a potentially stressful time of year,” he says.
Hum Hack: For the occasions you do decide to imbibe, consider popping HUM’s Wing Man supplement. It contains milk thistle, a well-researched herb known for its active compound silymarin, which may help protect liver cells from damage and support regeneration.
“We Go on a Christmas Light Walking Tour”
From professional drive-through displays to holiday-themed light-up decorations at zoos, botanical gardens, and amusement parks, there are countless places to check out holiday decorations. But to keep things active, Vacharasanee opts to get in the spirit of the season on foot.
“Each year since my daughter was born, my family and I go to a different neighborhood that’s known for putting up a lot of decorations. Besides the family bonding component, it provides an opportunity to get out and walk around during a time when we traditionally stay indoors in the northeast, where we live. Taking the kiddo to see the lights is always a heartwarming experience, but from a fitness POV, I definitely score extra points when I carry her. Whether in a carrier or on my shoulders, this provides an extra rucking element for a nice zone two workout.”
HUM Hack: If light tours aren’t your thing, there are loads of other ways to mix festivities with fitness. For example, go skating at a local ice rink that’s playing all the holiday hits, hit a local mountain for a day of tubing or skiing followed by hot cocoa in the lodge, or sign up for a holiday-themed 5K that you can walk or run as a family.
“I Take Time For Rest and Recovery”
If high-impact forms of exercise like running and lifting are part of your regular fitness routine, the holidays provide a good opportunity for your body to rest and recover. This is what Lisa Moskovitz, RD, founder of The NY Nutrition Group, does each year between Black Friday and the New Year. “This might seem contradictory to a ‘healthy’ holiday tradition, but I believe that it’s an incredibly restorative and nourishing ritual. Rest and recovery are often just as critical to overall fitness as exercise. Plus, this gives me more time at home with my loved ones. This doesn’t mean I go into full couch potato mode, but I swap running on the treadmill for light walks around the block with my kids, and instead of heavier weight lifting, I’ll focus more on deep breathing exercises,” Moskovitz says.
Plus, she adds, “The holidays are stressful and time-consuming, especially if you’re hosting or traveling. When your cortisol levels are in flux, intense exercise can further disrupt this delicate stress hormone balance, so it’s the perfect time for a break.”
HUM Hack: Managing the stress of the holidays can be, well, a lot! In addition to prioritizing calming activities like meditation or snuggling up with a good book, consider trying a supplement. HUM’s Big Chill has an adaptogenic formula complete with rhodiola rosea root extract to help the mind and body cope with stress.
“I Become the Family Vegetable Whisperer”
Family recipes and indulgent desserts may be non-negotiables for holiday meals, but that doesn’t mean you can’t serve some nutritious dishes, too. “One of my favorite holiday traditions is becoming the family’s vegetable whisperer,” says Liz Weiss, RDN, the co-author of The GLP-1 Kitchen. “As the registered dietitian in the family, everyone looks to me for the veggie sides at Thanksgiving and Hanukkah. Over the years, two dishes have become mainstays. The first is my lower-sugar sweet potato casserole—a lighter, modern take on the classic—with naturally sweet roasted potatoes and a crunchy pecan and brown sugar topping instead of marshmallows. The second is my Brussels sprouts gratin made with a cream-less creamy sauce using 2% milk thickened with flour.” For the sprouts, Weiss says the magic lies in flavor-enhancing ingredients like prosciutto, garlic, and sherry. “Both dishes strike that balance of being festive, crave-worthy, and comforting while also bringing nutrient-dense ingredients to the table,” she says. “Even my late dad, a devoted meat-and-potatoes guy, looked forward to them every year.”
HUM Hack: Bridge nutrition gaps during the holiday season by munching on produce-forward snacks (think: apples with peanut butter or carrots with hummus) and popping a woman’s multivitamin like HUM Base Control. It has 22 vitamins and minerals, including iron to power your body and mind.
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]]>The post Are Berberine and Fiber the Ultimate GLP-1 Powerhouse Pairing? appeared first on HUM Nutrition Blog.
]]>Keep reading to see why berberine and fiber could be the dynamic duo your weight management plan needs for safe, steady, and effective progress.
Benefits of Berberine and Fiber
Berberine is a plant extract that’s been touted as “nature’s Ozempic” all over TikTok— and research appears to back up this claim to fame. Among its chief benefits, berberine shows promise to support healthy glucose levels, weight management, gut health, GLP-1 production, and inflammatory markers. Plus, a 2020 meta-analysis of 12 studies found that berberine intake “modestly but significantly” decreased study participants’ body weight, body mass index (BMI), waist circumference, and concentrations of C-reactive protein (a protein produced in the liver in response to inflammation in the body).
Meanwhile, fiber is a type of carbohydrate that’s crucial for everything from digestion and gut health to heart health and cravings. It’s also involved in GLP-1 production, as the fermentation of fiber produces short-chain fatty acids (SCFAs) that stimulate enteroendocrine cells to secrete GLP-1.
Unfortunately, most Americans don’t get enough of it daily, yet we’d all be better off correcting this gap, whether or not we have weight loss in mind. “Eating enough fiber is key for appetite regulation and for keeping your digestive system moving,” says Gaby-Vaca Flores, RDN, CLE, HUM’s senior education and scientific affairs manager. She suggests thinking of hitting a fiber goal of at least 25 grams daily (for women) as a secret weapon to maximize weight loss success—not to mention support overall health.
Why It’s Worth Pairing Berberine and Fiber
While each ingredient offers its own worthy benefits, pairing them together could amplify them and help you make greater progress towards your goals. Both berberine and fiber can naturally stimulate the production of GLP-1, though they do so in different yet complementary ways.
“More GLP-1 typically means fewer feelings of hunger, which can be especially helpful for people who are eating in a calorie deficit to promote weight loss,” says Vaca-Flores.
Though they share the GLP-1 boosting connection, their benefits for weight and well-being don’t end there. “For instance, berberine can help the body metabolize glucose and fat more efficiently, and soluble fiber can help you stay regular,” Vaca-Flores continues.
Again, it all circles back to the team effort required to not only manage cravings and weight, but also keep your body’s processes and functions on track.
How to Include the Duo in Your Diet
HUM makes it easy to include this dynamic GLP-1 boosting duo with Best of Berberine and Flatter Me Fiber. Per Vaca-Flores, you’ll be good to go by pairing both at the same meal, though you can hack your routine to supercharge results even further.
First, taking berberine at a meal with carbs is ideal since it supports glucose metabolism. Second, it’s possible to plan your Flatter Me Fiber intake strategically to curb cravings in their tracks.
“I recommend taking Flatter Me Fiber with a meal during the time of day where you typically experience the most cravings,” says Vaca-Flores. “For example, if you struggle with afternoon cravings, take it proactively with breakfast since Flatter Me Fiber can help keep you feeling full for up to 4 hours after taking.” (Meanwhile, if you’re a serial late-night snacker like me, sipping on Flatter Me Fiber in the afternoon or evening could be more advantageous.)
No worries if these tips make it more strategic to split up your supplementation across meals. Just remember that daily intake and consistency over time are key. As far as berberine supplementation goes, most clinical research shows results can occur within two months, though some may experience benefits after one month. A slow and steady increase of fiber is essential, too, to avoid digestive distress. Still, you could find yourself feeling more full and with fewer cravings pretty quickly after intentionally adding more of this nutrient into your diet.
Note: If you’re on prescription meds, Vaca-Flores recommends checking in with your doctor before starting to take either of these supplements.
The Takeaway
You don’t necessarily need Ozempic to supercharge your GLP-1 production—especially if you integrate berberine and fiber into your daily dietary routine. While both work in different ways to boost GLP-1 production, it’s important to use them (and the supplements starring them) as tools—rather than one-and-done holy grails—to keep your weight and wellness goals on track.
Remember to get your fiber through whole foods (e.g., fruits, veggies, legumes, whole grains) as well. In addition, don’t underestimate the importance of protein for satiety, maintaining and building muscle mass, and promoting a healthy weight.
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]]>The post Peptides Are Trending in Wellness and Longevity Circles—But Are They More Risky Than Rewarding? appeared first on HUM Nutrition Blog.
]]>The peptide landscape can seem miraculous at first glance—but it’s also murky once you dive below the surface. That said, it’s important to get the facts and figures straight instead of relying on hype from influencers or strangers online.
Keep reading for a starter guide to peptides—including what they are exactly and which ones are currently dominating the conversation. Plus, if it’s actually possible to dabble in peptide therapy safely.
What Are Peptides?
Simply put, peptides are short chains of amino acids. (Amino acids are the same substances that make up the building blocks of protein, which have longer chains.) Peptides are naturally occurring in the body, and we produce a vast amount of them daily.
“They act like tiny messengers, sending instructions to your cells, and each one has a specific role,” says Zaid Fadul, MD, FS, FAAFP, CEO and concierge physician at Bespoke Concierge MD. Peptides act like cellular to-do lists, regulating everything from tissue repair and inflammation to hormone production and immune defense. “Because peptides are made from the same amino acids found in your body, they often work in harmony with your natural systems,” Dr. Fadul adds. (Many proponents of peptide therapy note this distinction makes them inherently safe, though we’ll get to this point soon enough.)
According to Candice Stewart, DNP, doctor of nursing practice and owner and injector at Stella Capri Wellness, peptides are among the latest and greatest therapies in the biohacking space right now. More people are shifting from reaction to proactivity, thus opting for interventions that can promote health, well-being, and quality of life before major issues arise.
4 Trending Peptides
Dozens of peptide-based drugs have been approved by the Food and Drug Administration (FDA), and more than 650 others are currently in clinical development.
While the landscape is vast and diverse, you’re likely already familiar with a few peptides. Stewart notes that insulin, which controls blood sugar in people with diabetes, was the first isolated peptide invented in 1921. There’s also the wave of GLP-1 agonists—including semaglutide (Ozempic) and tirzepatide (Mounjaro)—which are peptides with FDA approval, too.
GLP-1 meds aside, here are four of the buzziest peptides right now.
1. BPC-157 (Body Protection Compound-157)
BPC-157 is a synthetic compound that’s being touted for its potential healing properties. “Animal research shows it may help repair tendons, ligaments, and muscles, and protect the stomach lining by promoting blood vessel growth and reducing inflammation,” says Dr. Fadul. “It appears to activate pathways that encourage tissue recovery and new blood vessel formation.”
Per Stewart, BPC-157 is most beneficial to heal the digestive tract while also being neuroprotective and cardioprotective.
These points considered, Dr. Fadul says that clinical research in humans is extremely limited. There are also conflicting findings to date. “Some researchers are concerned that because it activates pathways involved in both tissue growth and cell migration, it could theoretically support cancer cell activity,” he shares. “However, other studies show BPC-157 may have the opposite effect: reducing inflammatory markers linked to tumor growth.” In addition, BPC-157 has no approved indication by the FDA; instead, it’s classified under “Certain Bulk Drug Substances for Use in Compounding that May Present Significant Safety Risks.” (The FDA has also issued warnings noting that BPC-157 cannot legally be marketed or compounded for human use.)
Despite conflicting evidence and a lack of FDA approval, BPC-157 is anecdotally touted as a miracle worker. (Even with his concerns, Dr. Fadul shares that he has patients swear by the effects—including an older doctor who says BPC-157 helped him recover quickly from a severe tendon rupture.)
BPC-157 is usually administered as a subcutaneous or intramuscular injection. These routes are considered to be superior to oral supplementation since it has a smaller chance of surviving stomach acids.
2. TB-500 (Thymosin Beta-4)
TB-500 is a synthetic fragment of the naturally occurring protein thymosin beta-4. It’s said to help cells move and regenerate by supporting actin formation, which is a critical part of wound healing and tissue repair, says Dr. Fadul. “Animal studies suggest potential benefits for healing, reducing inflammation, and improving flexibility. However, human research is almost nonexistent,” he continues, on top of it lacking FDA approval.
He adds that there’s caution about possible immune or hormonal side effects, as well as concern about unregulated manufacturing.
TB-500 is administered as an injection under the skin.
3. KPV
KPV is a tripeptide, meaning it consists of three amino acids (lysine, proline, and valine). Per Dr. Fadul, it’s a natural offshoot of alpha-MSH, an anti-inflammatory hormone. “KPV is recognized for its ability to reduce inflammation, support the immune system, and decrease proinflammatory cytokine secretion,” says Stewart. She adds that KPV offers benefits for skin health and wound healing, as well as the potential to alleviate symptoms of inflammatory bowel diseases (IBD).
However, it’s worth noting that positive study results have been demonstrated in animals and lab cells rather than humans. “No human safety data exist, and the FDA has not authorized it for human use,” Dr. Fadul shares. KPV is mostly considered experimental at this point, and it’s sometimes labeled as “for research only” to bypass legal issues.
Those who choose to take KPV can opt for injections, oral supplementation, or even topical application.
4. MOTS-c
MOTS-c is produced naturally within our mitochondria (aka the cell’s generators of energy). “It influences metabolism, insulin sensitivity, and how your body converts food into energy,” says Dr. Fadul.
Compared to the other peptides on this list, it has the most promising research to date. Per Dr. Fadul, early research in animals and limited human trials link MOTS-c to:
- Better metabolic health
- Improved energy
- Enhanced exercise performance
- Regulated blood sugar
- Support for heart and metabolic function
According to Stewart, additional benefits may include:
- Improved insulin sensitivity
- Higher fat burning
- Reduced neuroinflammation
- Help with osteoporosis
- Increased longevity
While MOTS-c isn’t FDA approved, Dr. Fadul says it’s currently under a Phase 1 trial to assess safety and efficacious doses in humans.
MOTS-c is administered via injections under the skin, as oral supplementation wouldn’t survive digestion.
Is It Safe to Take Peptides?
The peptide landscape is still pretty much the Wild West, but that hasn’t stopped people from ordering stacks and syringes online.
Above all, it’s important to approach the landscape with caution. “None of these peptides—BPC-157, TB-500, KPV, or MOTS-c—are approved by the FDA for any medical use,” says Dr. Fadul. “They haven’t gone through the testing required to prove safety, quality, and effectiveness.” In many cases, you don’t know exactly what you’re getting—impurities, mislabeling, or inconsistent dosages—namely when you go the DIY route.
Dr. Fadul adds that most studies use non-human subjects; hence, their side effects and long-term effects in humans are unclear. “Some peptides may cause immune reactions, hormonal shifts, or if impure, serious infections,” he continues. “Theories about cancer risk remain unproven, but given the peptides’ cell-growth effects, careful monitoring is essential.” Individuals who are pregnant or breastfeeding, as well as anyone with a history of cancer, should be particularly cautious.
Stewart—who earned a master peptide certification and has been using peptides in her practice for the past decade—agrees that safety remains a chief concern. However, she gives the green light to those who consult a medical professional who’s studied peptides, works with reputable pharmacies, and knows how to create a bespoke peptide regimen with correct dosing. She believes that peptides can help people stay healthier longer and address a broad range of issues. She reports that she’s helped people with problems as diverse as long COVID and mold toxicity to obesity and sports injuries—anecdotally, with few negative side effects.
The Bottom Line
All things considered, peptides may be helpful—even life-changing, as you’ll likely hear anecdotally or by evangelists online. However, their ability to stay out of harm’s way has yet to be determined in clinical research and governing bodies. There’s a gamble in trying them out for yourself, even if peptides stem from compounds your body naturally recognizes. (The risk is much greater if you go it alone and buy your peptides from suspect sources and proceed without medical supervision.)
“Peptide therapy should never be one size fits all,” Dr. Fadul concludes. “It requires close medical supervision, follow-up testing, and continuous adjustment as your body responds.”
The post Peptides Are Trending in Wellness and Longevity Circles—But Are They More Risky Than Rewarding? appeared first on HUM Nutrition Blog.
]]>The post Why Matcha Alone Isn’t Enough… appeared first on HUM Nutrition Blog.
]]>If you want your latte to really do something—keep you full, power your brain, stabilize blood sugar, support digestion, maybe even glow up your skin, you need to invite protein and fiber to the party. Together, they turn your matcha into a legit power meal.
Meet Your Matcha MVPs
Core Strength: Protein Without the Bloat
HUM’s Core Strength is a plant-based, low-FODMAP protein with 20g per serving. It’s made from pea, hemp, and pumpkin seed protein, giving you all 22 amino acids, including the 9 essential ones. Plus, it’s formulated with flaxseed, enzymes, and probiotics for easy digestion and zero bloat.
It also plays well with GLP-1 supplements and our Flatter Me Fiber GLP-1 Booster. You power up with matcha, and these power up your digestion.
Flatter Me & GLP-1 Booster: Gut Support in the Background
- Flatter Me: Fast-acting digestive enzymes to reduce bloating and break down every part of your meal.
- Flatter Me Fiber GLP-1 Booster: Clinically shown to double GLP-1, the satiety hormone, for fewer cravings and more regularity.
Power Latte Recipes That Actually Do Something
Let’s mix things up. Literally. These recipes are stacked with benefits.
Pumpkin Protein Matcha Latte
- Matchaful matcha + hot water
- 1 cup almond milk
- 2 tbsp pumpkin purée
- 2 scoops Core Strength
- Sprinkle of pumpkin spice
- 1 tsp flaxseed
Sip with 4 tsp of Flatter Me Fiber GLP-1 Booster in water for max fullness.
Apple Pie Matcha Latte
- Matcha + warm almond milk
- ¼ cup unsweetened applesauce
- 2 scoops Core Strength
- Cinnamon + 1 tsp chia seeds
Follow with Flatter Me if apples usually bloat you.
Chocolate Collagen Matcha Mocha
- Matcha + 1 tbsp cacao powder
- 2 scoops Core Strength
- 1 cup cashew milk
- Optional: psyllium husk or oats
It tastes like dessert, but works like a meal.
Coconut Chia Matcha
- Matcha + 1 cup coconut milk
- 1 tsp chia seeds (soaked)
- 2 scoops Core Strength
Satisfying and perfect for mid-morning cravings.
Gingerbread Gut-Health Matcha
- Matcha + soy milk
- 1 tsp molasses + ginger + cinnamon + nutmeg
- 2 scoops Core Strength
- Spoonful of oats for fiber
Pair with Daily Cleanse for a full-body glow-up.
Spiced Oatmeal Matcha
- Matcha + oat milk
- Cooked oats blended in
- Pinch of cardamom
- 2 scoops Core Strength
Warm, thick, and extremely filling.
Almond Butter Matcha
- Matcha + almond milk
- 1 tbsp almond butter
- 2 scoops Core Strength
- Sprinkle of cinnamon
It’s like dessert, but functional.
Your Matcha Q&A’s, Answered
Q: Can I add GLP-1 Booster to my latte?
You can, especially if it’s iced or warm (just skip the boiling water so the fiber stays happy).
Q: What if I already take a GLP-1 med?
Core Strength is low-FODMAP and protein-packed—aka perfect for pairing with your GLP-1 Rx or HUM’s GLP-1 Booster. Just be sure to check in with your healthcare provider before adding anything new to your routine.
Q: Do I need to add protein every time?
If it’s your breakfast or lunch? Absolutely. Otherwise, you’re setting yourself up for a crash and a snack spiral.
Q: What’s the best matcha brand?We love Matchaful—ceremonial grade, shade-grown, sustainably sourced, and smooth enough to mix into anything.
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]]>The post Poop Like a Pro: The Surprising Energy Benefits Linked to Your Digestion appeared first on HUM Nutrition Blog.
]]>Gut Health = Energy? Oh, Absolutely!
Here’s the truth: If your digestion is off, your energy will be too. Your gut isn’t just processing last night’s sushi—it’s breaking down food so you can actually absorb nutrients and feel like your hot, energized self.
The kicker? When things aren’t running smoothly (read: bloat, irregularity, sluggish digestion), it messes with everything from your mood to your metabolism.
So, let’s fix that.
Meet Your Digestive Dream Team
Our two clinically backed formulas go beyond “take this and hope for the best”:
Flatter Me Fiber GLP‑1 Booster
This is your go-to if you want to feel full, stay regular, and curb cravings.
- The prebiotic fiber is clinically shown to double GLP-1 (the satiety hormone)
- 18 digestive enzymes break down food and reduce bloat
- Ginger, peppermint leaf & fennel seed soothe digestion and support nutrient absorption.
Plus, it comes in two flavors! Pineapple Passion Fruit & Strawberry Lemon.
To use: Mix 4 tsp with 16 oz of water and sip it with your meal. Bonus: It’s sweet enough to feel like a treat.
Flatter Me
Perfect for fast-acting bloat relief.
- Clinically proven to debloat in 30 minutes
- Reduces bloating by up to 2 inches
- Helps break down all food groups (yes, even that cheese board)
To use: Take 1 capsule with your biggest meal. You’ll feel the difference as early as 30 minutes!
Why Your Gut Might Be the Real Main Character
Here’s how gut health impacts your energy:
- When digestion is slow, your body doesn’t break down or absorb nutrients well…cue the afternoon slump.
- Inflammation in the gut messes with hormone balance, brain fog, and fatigue.
- Being backed up (yep, we said it) can literally weigh you down.
Pooping regularly isn’t just about comfort. It’s really about optimization.
Easy Energy-Boosting Habits to Start Today
1. Start with Fiber + Enzymes
Mix up your Flatter Me Fiber in the morning or with your first big meal. This keeps you fuller, longer, and helps your body actually use what you eat.
2. Don’t Skip the Enzymes
Taco Tuesday? Birthday cake? Bagel Friday? Your digestion will thank you for that Flatter Me capsule. Take it before or during the meal to avoid the post-food slump.
3. Snack Smarter
Avoid the crash by building your snack like a mini meal. Here are some gut- and energy-friendly faves:
- Apple + almond butter + chia seeds = fiber, fat, steady fuel
- Greek yogurt + berries + walnuts = probiotics, protein, crunch
- Carrots + hummus = savory, satisfying, and blood-sugar-friendly
4. Move, But Make It Low-Lift
You don’t need to hit the gym. A 10-minute walk after lunch can boost digestion and energy. Even stretching between Zoom calls counts.
5. Stay on Top of Hydration
Even mild dehydration can cause fatigue and constipation. Add lemon, cucumber, or mix your GLP-1 Booster into your water so it feels more fun than forced.
The Takeaway: Go with Your Gut
No more pushing through the bloat or blaming everything on your calendar. If your energy is off, your gut might be asking for help. Support it with supplements that actually work, like Flatter Me and Flatter Me Fiber GLP‑1 Booster—plus a few intentional daily habits.
You’ll feel the shift. (Pun absolutely intended.)
Your Gut & Poop Q’s, Answered
Q: Do I need both Flatter Me and the GLP-1 Fiber Booster?
Yes, bestie. One handles fast-acting debloat support, the other helps you feel full and poop like a pro. Tag team them for best results.
Q: Will this actually help with energy or just digestion?
It’s all connected! Better digestion = better nutrient absorption = more energy. Plus, no more feeling weighed down or backed up.
Q: What if I forget to take them?
Don’t stress. Just get back on it the next day. Consistency helps, but you don’t have to be perfect to feel a difference.have to be perfect to feel a difference.
The post Poop Like a Pro: The Surprising Energy Benefits Linked to Your Digestion appeared first on HUM Nutrition Blog.
]]>The post 3 Hearty and Healthy Soup Recipes to Boost Your GLP-1 Levels This Fall appeared first on HUM Nutrition Blog.
]]>In the spirit of embracing slow living and seasonal eating, we asked HUM’s senior education and scientific affairs manager, Gaby Vaca-Flores, RDN, to share some of her go-to healthy soup recipes using seasonal ingredients. Bonus: Not only are they perfect for fall, but they’re also designed to boost GLP-1 levels with every hearty spoonful.
3 Healthy Soup Recipes We’re Stirring up This Fall
1. Spiced Butternut Squash and Lentil Soup
According to Vaca-Flores, butternut squash is packed with fiber and complex carbs that slow digestion and help regulate blood sugar. “Together, these two mechanisms encourage GLP-1 secretion. More GLP-1 secretion means more fullness, and often, less overeating,” she shares.
Lentils add plant-based protein and resistant starch to the mix—the latter of which feeds beneficial gut bacteria and is also linked to GLP-1 regulation and weight loss.
Ingredients
- 1 tbsp olive oil
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 tsp ground cumin
- ½ tsp turmeric
- 1 medium butternut squash, peeled and diced
- ¾ cup red lentils
- 4 cups low-sodium vegetable broth
- Salt & pepper to taste
- Optional: a swirl of coconut milk or Greek yogurt to serve
Directions
- Heat olive oil in a large pot. Sauté onion and garlic until fragrant.
- Add spices and toast for 30 seconds.
- Stir in squash, lentils, and broth. Bring to a boil, then reduce to simmer for 25 to 30 minutes.
- Blend for a smooth texture (or leave chunky if preferred). Season to taste.
Tip: For extra GLP-1-boosting potential courtesy of protein and probiotics, Vaca-Flores advises topping your soup with a dollop of plain Greek yogurt.
2. Creamy White Bean and Rosemary Soup
This vegan-friendly soup offers warmth, flavor, and health perks in spades. “White beans are a low-glycemic, fiber-packed legume known to support blood sugar regulation,” says Vaca-Flores.
“They also promote satiety and may help stimulate GLP-1 release thanks to their slowly digested starches.”
Ingredients
- 1 tbsp olive oil
- 1 shallot, finely chopped
- 2 cloves garlic, minced
- 2 cans (15 oz) white beans (cannellini), drained and rinsed
- 3 cups low-sodium vegetable broth
- 1 tsp chopped fresh rosemary (or ½ tsp dried)
- Salt & pepper to taste
- Optional: lemon juice or nutritional yeast to finish
Directions
- Sauté shallot and garlic in olive oil until softened.
- Add beans, broth, and rosemary. Simmer for 20 minutes.
- Use an immersion blender to puree until creamy.
- Season to taste with salt, pepper, and a splash of lemon juice.
Tip: For extra fiber and micronutrients, Vaca-Flores suggests throwing in a handful of chopped leafy greens (such as kale, spinach, or Swiss chard)—in the last 5 minutes of cooking. Want to bulk up your meal even further? Serve with whole grain sourdough toast, rubbed with garlic and topped with avocado or hummus, for greater satiety and a heftier GLP-1 boost.
3. Savory Pumpkin and Quinoa Soup with Sage
No autumn menu would be complete without pumpkin, which is where this healthy soup recipe comes into play. According to Vaca-Flores, this fall-favorite staple is rich in fiber and slow-burning complex carbs—both of which help to stimulate GLP-1 release. “Pumpkin is naturally low in calories but high in nutrients, making it a great pick for weight-supportive meals,” she continues. Bonus: It’s also rich in beta-carotene, an antioxidant and anti-inflammatory plant pigment that enhances immunity.
Meanwhile, quinoa is a complete plant protein, so it’s perfect for plant-based eaters as it packs all nine essential amino acids. “Plus, its higher satiety factor can help reduce post-meal hunger spikes,” says Vaca-Flores.
Ingredients
- 1 tbsp olive oil or ghee
- 1 small yellow onion, diced
- 2 garlic cloves, minced
- 1 tsp fresh sage (or ½ tsp dried)
- 1½ cups pumpkin puree
- ½ cup cooked quinoa
- 3 cups low-sodium broth (vegetable or chicken)
- Salt, pepper, and nutmeg to taste
- Optional: sprinkle of pumpkin seeds or crumbled feta
Directions
- In a pot, sauté onion and garlic in oil until translucent.
- Add sage, pumpkin, quinoa, and broth. Stir to combine.
- Simmer for 20 to 25 minutes. Season with salt, pepper, and nutmeg.
- Serve topped with feta or roasted pumpkin seeds for crunch.
The post 3 Hearty and Healthy Soup Recipes to Boost Your GLP-1 Levels This Fall appeared first on HUM Nutrition Blog.
]]>The post Is Your Gut Aging Faster Than You? Doing These 5 Daily Habits May Help Reverse It appeared first on HUM Nutrition Blog.
]]>So, what does it mean when your gut is aging faster than your chronological age?
Let’s Dive In: How to Improve Gut Health
A happy, healthy gut is made up of various factors, including beneficial bacteria, a strong intestinal lining, and healthy immune function. However, bad habits over time can negatively impact the gut. RDN and Welzo medical advisor, Dr. Kezia Joy, explains, “Early signs are more frequent bloating, indigestion, or irregular bowel habits that don’t go away with a balanced diet. These can indicate the gut lining and microbiome aren’t working as efficiently as they ought to be.”
In addition to these, other signs may include:
- Poor absorption of nutrients
- Weakening of the immune system (causing low energy and frequent illness)
- Chronic low-grade inflammation
- Heightened sensitivity to foods (indicating the gut is “under stress beyond what’s normal for someone’s age,” Joy says)
How to Reverse Your Gut’s Aging Process
1. Prioritize a Fiber-Rich Diet
Fiber is the ultimate anti-aging solution when it comes to keeping a healthy gut. “Fiber nourishes healthy bacteria and enables them to produce short-chain fatty acids that promote a healthy gut lining,” Joy explains. “This helps relieve inflammation and keeps the function up to a healthy level over time. A high fiber diet also promotes microbial diversity, which is a key to a resilient gut that can adapt to age-related changes. By improving digestion and nutrient absorption, fiber helps to keep your gut strong and efficient, to keep it “younger” for longer.”
Quick tip: Load up on vegetables, fruits, legumes, and whole grains. A variety of these can offer different types of fibers and polyphenols, both of which gut bacteria thrive on.
2. Limit Processed Foods and Added Sugars
Ultra-processed foods are like kryptonite for your microbiome. Diets high in sugar and refined carbohydrates cause rapid gut aging and, according to Joy, decrease the variety of microorganisms, essential for healthy gut function. “Over time, this imbalance can lead to a breakdown in the gut lining and to accelerated aging. Artificial additives and low fiber diets starve the good bacteria and promote less friendly bacteria to multiply and cause further decline. Excessive consumption of fried foods and unhealthy fats can also fuel inflammation in the digestive system. This leaves the gut more prone to long-term wear and tear.” Research shows that cutting back on processed foods helps preserve microbiome diversity, which is directly tied to longevity and gut resilience. Next time you find yourself reaching for that bag of potato chips or box of cookies as a mid-afternoon snack, try eating a handful of nuts or some Greek yogurt with berries instead.
3. Move Your Body Regularly
Exercise isn’t just beneficial for strengthening your muscles—it’s good for your microbiome, too. Regular movement increases gut motility (how smoothly food passes through your digestive system), helps reduce inflammation, and boosts microbial diversity. And you don’t have to run marathons to see benefits. Simple movements like walking, yoga, resistance training, or even gentle stretching can do the trick. Aim for at least 30 minutes of movement a day to keep your digestion flowing and constipation at bay.
4. Prioritize Sleep and Stress Management
Your gut and brain are in constant connection through the gut-brain axis. When stress and sleepless nights pile up, it disrupts the body’s built-in clock (circadian rhythm), which regulates digestion and microbial function. “When this rhythm is compromised, the gut has a hard time repairing and maintaining itself,” Joy notes. This causes the body to experience bloating, cramping, and an overall imbalance. “Chronic stress also raises cortisol levels, which affect gut motility and the composition of gut bacteria. Over time, this causes a weakening of the gut lining and a slower recovery,” she says.
The best way to protect your gut is by sticking to a consistent sleep schedule, winding down with meditation, and practicing deep breathing. Also, avoid heavy late-night meals so your gut can repair itself while you sleep.
5. Incorporate Fermented Foods or Probiotics
Fermented foods and foods with probiotics are like reinforcements for your microbiome, bringing in beneficial bacteria to crowd out the bad. They can be found naturally in foods like yogurt, kefir, kimchi, sauerkraut, and kombucha. However, if you’re looking for more targeted gut support, HUM’s Flatter Me Plus Pre and Probiotics offers a quick, convenient way to keep your gut youthful-even after hard-to-digest meals. The powerful supplement uses a blend of 18 digestive enzymes, prebiotics, and probiotics to help break down all foods while promoting smoother digestion. Start small and mix up your nutrient sources—different probiotics offer different benefits, and variety is key for microbial diversity.
While gut aging is inevitable, your lifestyle habits ultimately determine whether it ages more quickly or slowly than your chronological age. Making healthy habits each day can reduce bloating and improve bowel movements within the first few weeks. They can also improve immune health and mood stability, leading to a strong connection between the gut and brain, resulting in a healthier physical and mental well-being. Just remember that your gut is in it for the long haul—treat it well each day, and it’ll keep you feeling energized and youthful for years to come.
The post Is Your Gut Aging Faster Than You? Doing These 5 Daily Habits May Help Reverse It appeared first on HUM Nutrition Blog.
]]>The post The Gut‑Energy Hack: Fixing Your Digestion Could Be the Secret to Beating Afternoon Slumps appeared first on HUM Nutrition Blog.
]]>That Midday Slump? Your Gut Might Be to Blame
You wake up, crush your to-do list, and feel unstoppable…until about 2 p.m., when your brain taps out and your body begs for a nap. Sound familiar?
While it’s easy to blame coffee withdrawals or calendar fatigue, the real culprit could be deeper—literally. Your gut plays a major role in how your body produces and uses energy throughout the day. In fact, research links healthy digestion and probiotics to better energy by improving nutrient absorption and lowering inflammation.
Ready for the glow-up? Let’s fix that slump from the inside out.
Your Gut-Energy Dream Team
Instead of reaching for a fourth coffee, support the root cause of your crash: your digestion. Our Flatter Me Fiber GLP‑1 Booster and Daily Cleanse are two clinically-backed formulas that tag team bloat, sluggish digestion, and nutrient absorption.
- Flatter Me Fiber works by doubling GLP-1 levels, a satiety hormone that curbs cravings and helps you feel full and focused longer.
- Uber Energy supports adrenal function, reducing stress and fatigue. This is a great supplement if you are looking for all-day energy without the jitters and the crash that other caffeinated products cause.
Together, they’re like your internal support squad, working behind the scenes so you can show up energized and unbothered.
So, Here are 5 Ways to Actually Beat the Slump
1. Start Smart: Fiber + Enzymes in the AM
Mix 4 tsp of Flatter Me Fiber GLP-1 Booster with 16 oz of water during your first meal. Whether you’re a smoothie girlie or avocado-toast loyalist, this gut-friendly prebiotic fiber helps curb those 3 p.m. snack attacks before they even hit.
Bonus: It comes in Strawberry Lemon and Pineapple Passion Fruit—we created both so you can pick your fave!
2. Reset with Daily Cleanse
Pop 2 Daily Cleanse capsules with or without food, morning or midday. The detoxifying ingredients help support your body’s natural ability to filter out toxins
3. Snack Like a Gut Health Queen
Don’t wait until you’re hangry. Opt for snacks that are blood-sugar friendly and gut-approved:
- Apple + almond butter + chia seeds = fiber, fat, and a steady burn
- Greek yogurt + berries + walnuts = probiotics, protein, and crunch
- Carrot sticks + hummus = savory and energizing
4. Move a Little. It Helps a Lot.
You don’t need a full sweat sesh. A 5–10 minute walk, a few standing stretches, or a casual dance break between calls can help regulate digestion and signal to your body that it’s still go-time.
5. Hydrate Like It’s Hot (Because It Is)
Even mild dehydration can tank your energy. Keep a refillable water bottle nearby, or mix in herbal tea, citrus slices, or a hydration powder if plain water isn’t hitting.
The Takeaway: You Don’t Need More Coffee. You Need a Gut Check.
Your gut isn’t just about digestion. It’s the backstage crew running the show when it comes to energy, focus, and even mood. When you support it with intentional supplements (hello again, Flatter Me Fiber + Uber Energy), smart snacks, and a little movement, you make that dreaded afternoon crash a thing of the past.
Gut-Energy Q’s, Answered
Q: Do I need both Flatter Me Fiber and Uber Energy?
A: Short answer: yes. They target different (but complementary) systems. Flatter Me Fiber supports digestion + satiety, while
Q: Are digestive enzymes really energy boosters?
A: They don’t replace caffeine, but they do support nutrient absorption, which directly impacts your energy levels.
Q: What if I don’t like the taste of Flatter Me Fiber?
A: Try blending it into a smoothie or mixing with flavored sparkling water—it’s a vibe!
The post The Gut‑Energy Hack: Fixing Your Digestion Could Be the Secret to Beating Afternoon Slumps appeared first on HUM Nutrition Blog.
]]>The post Your Core Habit: Why Fibermaxxing May Be Your Gut’s Best Bet to Beat Bloat and Keep Things Regular appeared first on HUM Nutrition Blog.
]]>What Is Fibermaxxing?
Fibermaxxing is simple. Incorporate as many fiber-rich foods into your day, and ideally layer multiple sources into your meal so you can maximize your daily fiber intake. Many people count their calories or grams of protein, but this is prompting you to start counting your fiber as well, or at least start being more intentional about it. Fiber is the nutrient that keeps your digestion moving, supports your gut health, and even helps regulate energy and mood, so what’s not to love?
Why Most People Fall Short of Their Daily Fiber Needs
Here’s the catch: most Americans aren’t getting nearly enough fiber. The recommended dietary allowance (RDA) is 25 grams per day for women and 38 grams per day for men (National Academies).
Yet the average intake hovers around 15 grams per day. That gap can make a huge difference in digestion, energy, and overall health and may help explain why many of us feel bloated, backed up, sluggish, and moody.
The Benefits of a High Fiber Diet
Yes, I know you know fiber is good for you. And I bet you think you’re getting enough fiber. But I challenge you to think again. Before we dive into fiber-rich foods (yes, not all vegetables are created equal here), let’s quickly review why a fiber diet really is so beneficial.
A high fiber diet is linked to some pretty impressive perks:
- Better gut health: Fiber acts as a prebiotic, feeding beneficial gut bacteria.
- Digestive regularity: It softens stool and helps prevent constipation.
- Reduced bloat over time: While adding fiber too quickly can cause temporary bloating, a steady intake actually helps regulate digestion via its post-impact on the gut microbiome.
- Blood sugar balance: Fiber slows the absorption of glucose, supporting stable energy and mood.
- Weight management support: Fiber adds bulk and supports blood sugar, helping you feel more satisfied and may reduce overeating.
- Heart health benefits: Certain types of fiber can help lower cholesterol by helping to bind and excrete it in the body.
- Hormone Health: Research suggests fiber may help regulate estrogen levels by binding to excess hormones and aiding in their excretion (via our poop).
How to Add Fiber the Smart Way
If you’re intrigued by fibermaxxing, here’s the golden rule: go slow. Jumping from 10 grams to 35 grams overnight may leave you feeling more bloated than balanced.
Instead, try this:
- Increase gradually – Add 3–5 extra grams per day until you reach your goal (hint: this looks like a ½ cup of raspberries, 1 tbsp chia seeds, or 1 cup of brussels sprouts)
- Hydrate – Fiber works best when paired with plenty of water. Think about it this way: imagine adding lots of sand into a funnel, but you don’t have enough water to keep it flowing through.
- Mix it up – Aim for both soluble fiber (found in oats, apples, beans) and insoluble fiber (found in many veggies, whole grains, seeds).
Easy High Fiber Diet Swaps
Without turning this into an elementary school health class about nutrition, here are some simple dietary swaps to easily incorporate more fiber into your diet.
- Opt for fresh fruits and vegetables over juices, where much of the fiber is stripped away.
- Choose lentils or beans as an additional protein and fiber topper or base in salads or bowls. I love to add this in the form of hummus.
- When you eat a salad, include some nuts/seeds and a high-fiber veggie like brussels sprouts, broccoli, or cauliflower (newflash: lettuce isn’t as high-fiber as you might think).
- Add 2 tbsp chia or flaxseeds to smoothies, yogurt, or overnight oats.
Even these small changes can help you lean into the benefits of a high fiber diet without a total kitchen overhaul.
Fiber Powders and Supplements: A High Fiber Diet Helper
While whole foods should always be your first choice, fiber powders can be a convenient way to bridge the gap, especially if you’re on the go or simply not a big fan of fruits/veggies. They provide concentrated fiber without extra volume, and many are formulated to support digestion and regularity.
One standout is HUM’s Flatter Me Fiber GLP-1 Booster, which combines a digestion-friendly prebiotic fiber with a gentle digestive enzyme blend. This makes it easier to:
- Boost your fiber intake without overloading your meals
- Helps to keep you fuller for longer, thanks to its ability to naturally stimulate the body to produce GLP-1
- Aid in digestion, thanks to not only its fiber content but also its best-selling digestive enzyme and herbal blend to support the breakdown of food and debloating.
- Delicious, flavorful, and drinkable format
Fiber powders can be mixed into water, smoothies, or even oatmeal, making them a flexible tool to complement a high fiber diet. Think of them as a way to fill the gap, not replace the wide variety of fiber-rich foods your gut loves.
The Takeaway on Fibermaxxing
Fibermaxxing isn’t about extremes; it’s about returning to a nutrient that most of us are missing as our focus has shifted to protein. From better digestion to improved energy and satiety, focusing on getting enough fiber in your diet can help you feel your best. Just remember to build up slowly, hydrate well, and mix up your sources. Your gut (and your future self) will thank you.
The post Your Core Habit: Why Fibermaxxing May Be Your Gut’s Best Bet to Beat Bloat and Keep Things Regular appeared first on HUM Nutrition Blog.
]]>The post 7 Healthy Foods That Are Low-Key Amazing for Your Gut and Skin appeared first on HUM Nutrition Blog.
]]>Ahead, see what dietitians recommend to include in a balanced diet for gut and skin health—many of which might even be staples in your current rotation. Plus: easy-to-adopt tips and tricks to enjoy more of them, more often, for optimal benefits.
7 Healthy Foods for Your Gut and Skin
1. Salmon
You might already know that salmon’s a superfood for your skin. That’s largely credited to its omega-3 fatty acid content, which helps to reduce inflammation that affects gut and skin health alike, says Ali McGowan, MS, RD, LDN, a registered dietitian in the Boston area. “Salmon also contains zinc and glutamine: two nutrients that help repair the gut lining and keep your skin barrier strong,” she shares.
2. Sardines
Sardine girl summer might have hit its peak a few months back, but it’s worth keeping this oily fish in your rotation year-round. “Sardines are a powerhouse of omega-3 fatty acids and protein, including amino acids that help repair your gut lining and build collagen for your skin,” says McGowan.
Tip: Don’t love fish? It’s worth opting for fish oils like HUM’s OMG! Omega the Great. Some research suggests that concentrated fish oil yields comparable benefits to fish consumption.
3. Avocados
Rich in healthy fats, fiber, and micronutrients, avocados are a nutritional powerhouse that earns their rightful place in any balanced diet for gut health and skin. According to Dani Dominguez, MS, RDN, a registered dietitian, certified pet nutritionist, and founder of SunBright Wellness, monounsaturated fats help lock in moisture to keep skin soft and hydrated. “They also assist your body with absorbing skin-supportive nutrients like vitamins A, D, and K to promote skin repair and maintenance,” she continues.
Meanwhile, vitamins C and E can help reduce oxidative stress and support a healthy immune response, which in turn supports gut health. Plus, their fiber content promotes healthy gut bacteria and digestive function.
Tip: Dominguez suggests leaning into the inherent diversity of avocados—though, of course, you can always stick to your beloved avocado toast as you please. To get more creative, she recommends mashing them into guacamole, adding them to sandwiches or smoothies, and topping them on salads or grain bowls. For a healthy glow from within, she particularly recommends pairing avocado slices with tomatoes and olive oil as a snack or side.
4. Blueberries
Since blueberries have antioxidant and anti-inflammatory properties, they can help curb key drivers of skin aging and some digestive conditions, says Dominguez. “The fiber and vitamin C in blueberries support immune function and digestive health, keeping the gut balanced,” she adds. She suggests aiming to eat a cup of these sweet yet tart berries per day for optimal benefits.
5. Strawberries
Similar to blueberries, strawberries also make the cut as one of the best fruits for gut and skin health. “Strawberries are high in vitamin C and polyphenols that protect your skin from everyday damage caused by things like sun exposure and pollution,” McGowan explains. They’re also a good source of fiber, which feeds good gut bacteria and ultimately supports healthy digestion and skin health, to boot.
6. Chia Seeds
By now, you know that it’s worth loading up on omega-3s and fiber for your balanced diet to supercharge the health of your gut and skin. Chia seeds are small-but-mighty, plant-based heavy hitters that offer a solid dose of both nutrients. “This combo supports a healthy microbiome and gives skin a natural glow,” McGowan shares.
Tip: To easily incorporate these into your meals and snacks, McGowan suggests scooping a serving into smoothies, yogurt, or overnight oats.
P.S. Since the majority of Americans lack adequate fiber in their diets, chances are you’d benefit from boosting your intake from diverse sources. HUM’s Flatter Me Fiber doesn’t only provide a whopping 10 grams of prebiotic fiber in a 4-teaspoon serving, making a major dent in the recommended 25 grams of the nutrient for women and 38 grams for men; it’s also formulated to double GLP-1 levels, curb cravings, and promote digestive regularity.
7. Extra Virgin Olive Oil
Both dietitians highly recommend including EVOO in your diet, which won’t only support your gut and skin but also help decrease the risk of everything from chronic metabolic issues and obesity to cognitive decline to even certain cancers. “Extra virgin olive oil is packed with polyphenols (powerful plant compounds) and oleic acid (a healthy fat), both of which support a healthy gut lining and boost the good bacteria in your digestive tract,” McGowan explains. Per Dominguez, dietary EVOO may even help support collagen synthesis.
Tip: To keep antioxidants intact, McGowan advises using EVOO as a finishing touch on salads, roasted veggies, or whole grains.
The Takeaway
When you’re good to your gut, you’re likely to see the results pay off not only in terms of digestive health and function but also in the health and look of your skin. While the RD-approved foods on this list can inch you closer to these wellness goals, the truth is that a balanced diet—rich in fresh, whole foods and diverse nutrients—remains the gold standard to support your well-being at large from the inside out.
The post 7 Healthy Foods That Are Low-Key Amazing for Your Gut and Skin appeared first on HUM Nutrition Blog.
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