Gut-Health
Apple Nutrition: Fiber, Polyphenols, and Why Whole Fruit Beats Juice
Apple nutrition is more than 'an apple a day.' The science is mostly about fiber, polyphenols, and food structure, not vitamin megadoses.
BeginnerHigh-Fiber Vegetarian Guide: Increase Fiber Without Meal Chaos
A practical high-fiber vegetarian strategy focused on gradual increases and repeatable meals.
BeginnerHistamine Intolerance: When Aged and Fermented Foods Cause Symptoms
Histamine intolerance is a contested reaction to histamine-rich foods like aged cheese and wine. Here is what the evidence shows, and what it still cannot.
IntermediateHow to Increase Fiber Without Bloating: A Stepwise Plan That Actually Feels Sustainable
A practical week-by-week fiber plan that improves diet quality while minimizing common GI side effects.
BeginnerKefir Nutrition: Fermented Dairy Benefits, Variability, and Evidence Limits
Kefir is a fermented dairy beverage that can support protein and microbial diversity goals, but effects vary by product and person.
BeginnerNutrition Science Explained: How Food Actually Works in Your Body
How nutrition works in the body, from digestion to absorption. Covers macronutrients, micronutrients, the gut microbiome, and how nutrition research actually works.
BeginnerPear Nutrition: One of the Highest-Fiber Fruits People Overlook
Pears are often overlooked next to apples, but they are one of the highest-fiber commonly eaten fruits.
BeginnerPrebiotics: What They Are and Why They Feed the Right Bacteria
What prebiotics are, which foods contain them, how gut bacteria ferment them into short-chain fatty acids, and why increasing intake too fast causes bloating.
BeginnerShort-Chain Fatty Acids: What They Are and How Fiber Produces Them
What short-chain fatty acids are, how gut bacteria make them from dietary fiber, and the evidence for their role in colon health, inflammation, and gut barrier function.
IntermediateSoluble vs Insoluble Fiber: Different Jobs, Both Essential
Soluble vs insoluble fiber: what each type does, the best food sources, and why Americans get far less fiber than they need despite strong evidence.
BeginnerThe Gut-Brain Axis: How Your Gut Bacteria Communicate with Your Brain
How the gut-brain axis works: vagus nerve signaling, gut bacteria and neurotransmitter precursors, serotonin production in the gut, and what the evidence actually shows.
IntermediateThe Low-FODMAP Diet: The Science Behind the IBS Approach
How FODMAPs trigger IBS symptoms, why the low-FODMAP diet works in three phases, and why the strict elimination stage is meant to be temporary, not forever.
IntermediateYogurt Nutrition: Protein, Fermentation, and Label Differences That Matter
Yogurt quality varies widely by protein level and added sugar. Fermentation is useful, but labels decide real value.
Beginner