Fermented foods have been around for centuries, but recently they’ve become popular again—and for good reason. These foods don’t just taste great; they can also improve digestion and boost your overall health. If you're trying to eat less sugar but still want to enjoy the benefits of fermented foods, you're in luck. There are many delicious options that are low in sugar and high in gut-friendly goodness.

In this article, we’ll explain how fermented foods help your gut, explore whether you can ferment food without sugar, share a helpful fermented foods list, give you some easy meal ideas, and show how Evidation can support your gut health goals.

The impact of fermented foods on gut health

Your gut is home to trillions of tiny organisms—mainly bacteria—that help digest food, produce vitamins, and protect against harmful germs. This community of organisms is called your gut microbiome, and keeping it balanced is key to feeling good.

Fermented foods are rich in probiotics, which are helpful bacteria that support a healthy gut.

When you eat fermented foods, you add more of these good bacteria to your digestive system, which can:

• Improve digestion
• Reduce bloating and gas
• Support your immune system
• Help your body absorb nutrients better
• Improve mood and brain health

Scientists have linked gut health to everything from weight control to mental health, so adding fermented foods to your diet is a smart move. The best part: You don’t need sugary yogurt or drinks to get the benefits. There are plenty of low-sugar fermented foods that can do the job just as well—or even better.

Can you ferment food without sugar?

Yes, you can absolutely ferment foods without adding sugar. Many people think that sugar is required for fermentation, but that’s not always the case.

Fermentation happens when natural bacteria or yeast eat up the carbohydrates (like sugars and starches) in a food. This process creates acids, gases, and sometimes alcohol. While some recipes (like kombucha) need sugar to feed the bacteria, many others don’t need added sugar at all.

Examples of no-sugar fermentation include:

• Sauerkraut (made from just cabbage and salt)
• Kimchi (vegetables, garlic, chili, and salt)
• Pickles (cucumbers fermented in salty water, not vinegar)
• Plain yogurt (milk and live cultures—no added sugar)
• Kefir (use unsweetened versions for less sugar)

In fact, sugar can sometimes feed the wrong kinds of bacteria in your gut. That’s why choosing low-sugar fermented foods is often better for long-term gut health.

Fermented foods list

Ready to stock your fridge with gut-friendly options? Here’s a list of low-sugar fermented foods that are easy to find (or make) and taste great:

Sauerkraut

Fermented cabbage that’s tangy, crunchy, and full of probiotics. Look for refrigerated brands with no added sugar or preservatives.

Kimchi

A spicy Korean dish made from cabbage, radish, garlic, and chili. It has a bold flavor and is great in rice bowls or on sandwiches.

Plain yogurt

Choose versions labeled “live and active cultures.” Skip flavored or fruit yogurts—those often contain added sugars.

Greek yogurt

Thicker and higher in protein than regular yogurt. Again, go for plain to keep sugar low.

Kefir

A drinkable fermented milk, sort of like a yogurt smoothie. Unsweetened kefir is rich in probiotics.

Pickles (fermented, not vinegar-brined)

Look for pickles made with salt and water (called “lacto-fermented”) instead of vinegar. They’re usually found in the refrigerated section.

Miso

A fermented soybean paste used in soups, marinades, and sauces. It adds a salty, umami flavor.

Tempeh

Another soybean-based product, but it’s firm and nutty-tasting. Tempeh can be sliced and grilled like meat.

Natto

A traditional Japanese food made from fermented soybeans. It has a strong flavor and sticky texture, but it’s incredibly good for gut health.

Apple cider vinegar (with the “mother”)

Raw apple cider vinegar contains beneficial bacteria. Add a splash to salad dressings or water, but don’t overdo it.

Fermented food recipes and meals to try

Wondering how to include these foods in your daily meals? It’s easier than you might think.

Here are some simple ideas that use low-sugar fermented foods:

Breakfast

• Greek yogurt parfait with chopped nuts, chia seeds, and berries (instead of sugary granola)
• Smoothie with plain kefir, spinach, banana, and cinnamon
• Miso soup with tofu as a warm, savory start to the day

Lunch

• Grilled tempeh wrap with lettuce, tomato, and avocado
• Salad topped with sauerkraut for a tangy crunch
• Vegetable soup with a spoonful of miso stirred in at the end (don’t boil it—it can kill the gut-healthy probiotics)

Dinner

• Stir-fried kimchi and rice with a fried egg on top
• Tempeh tacos with cabbage slaw and lime
• Roasted vegetables with a miso glaze

Snacks

• A handful of fermented pickles
• Plain yogurt with cinnamon and pumpkin seeds
• Natto over warm rice with green onions and soy sauce

Try to enjoy at least one fermented food every day to support your gut. If you’re new to them, start slow—some people need time to get used to the flavors and effects on digestion.

How Evidation can help support gut health

Taking care of your gut goes beyond what’s on your plate. Whether you're trying to detox or simply clean up your diet, understanding how behaviors and choices affect your health can be a step in the right direction. Your sleep, stress levels, exercise, and habits all play a role, and that's where Evidation can help. Here's how it works: when you download the free app, you'll be prompted to share the health info you're already tracking. From there, the app will work to find patterns and connections, offering you personalized, content-based insights that can take your health to the next level. Click here to learn more and get started with Evidation today.

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Turmeric and ginger tea is a powerful wellness drink made from two of nature’s most potent healing roots. With centuries of use in traditional medicine, turmeric and ginger bring a wide range of health benefits when steeped together in a soothing tea. Whether you're seeking digestive support, an overall detox, inflammation relief, or improved mood, this golden brew has you covered.

Let’s explore the proven and potential benefits of drinking turmeric and ginger tea — and how Evidation can help you track all of your wellness-related behaviors to help you keep moving toward your health goals.

Enhanced digestive health

Both turmeric and ginger are known to promote a healthy digestive system. Ginger stimulates saliva, bile, and gastric enzymes, all of which aid in the digestive process and help prevent bloating and gas. Turmeric, with its active compound curcumin, helps reduce inflammation in the gut lining and can support the management of irritable bowel syndrome (IBS), leaky gut syndrome, and other digestive disorders.

Together, these roots work to soothe the stomach, relieve indigestion, and support overall gut health.

Liver detoxification support

Your liver is responsible for filtering toxins from your body, and turmeric and ginger tea may help support this vital organ. Turmeric has hepatoprotective properties, meaning it helps protect liver cells from damage. Curcumin also enhances the production of bile, which assists in breaking down fats and eliminating waste.

Ginger complements this action by supporting liver enzyme activity and aiding in the elimination of toxins. Drinking this tea regularly can gently promote your body’s natural detox pathways.

Mood enhancement and emotional well-being

Turmeric and ginger both have mood-boosting properties that may help combat symptoms of depression and anxiety. Curcumin has been shown to influence neurotransmitters like serotonin and dopamine, which are closely tied to mood regulation. Some studies suggest that curcumin may be as effective as certain antidepressants, without the side effects.

Ginger contains compounds that support mental clarity and reduce stress-induced inflammation in the brain. Drinking a warm cup of turmeric and ginger tea can be a calming, therapeutic ritual for emotional well-being.

Skin health improvement

Your skin reflects your internal health, and turmeric and ginger tea can help it glow from within. Turmeric's antioxidant and anti-inflammatory properties make it effective in reducing acne, calming eczema, and improving overall skin tone. It may also help fight signs of aging by protecting skin cells from free radical damage.

Ginger increases blood circulation, delivering more nutrients and oxygen to the skin, which can enhance its radiance and tone. Regularly drinking this tea can support clearer, healthier-looking skin over time.

Support for respiratory health

Ginger is a natural decongestant and antihistamine, making it excellent for relieving symptoms of the common cold, allergies, and respiratory infections. It helps break down mucus and soothes inflamed airways. Turmeric supports respiratory health by reducing inflammation in the lungs and sinuses, making it useful in managing asthma and bronchitis.

Together, turmeric and ginger tea can ease coughs, open nasal passages, and provide comfort during seasonal illness or allergy flare-ups.

Cognitive function and brain health

Curcumin has been extensively studied for its neuroprotective effects. It may help prevent cognitive decline, support memory, and protect against conditions like Alzheimer’s disease by reducing inflammation and oxidative stress in the brain.

Ginger, on the other hand, is known to enhance brain function by improving circulation and reducing mental fatigue. Drinking turmeric and ginger tea regularly can sharpen your focus, improve memory, and help keep your brain in top shape as you age.

Inflammation relief

One of the most well-known benefits of turmeric and ginger is their ability to reduce inflammation. Curcumin in turmeric is a potent anti-inflammatory agent that can help reduce swelling, stiffness, and joint pain, especially in people with arthritis. Ginger contains gingerol, which also has anti-inflammatory effects and may help relieve sore muscles and chronic pain.

Drinking this tea daily can be a natural and effective way to manage inflammation throughout the body.

Pain reduction

Thanks to their anti-inflammatory properties, turmeric and ginger tea can serve as a gentle, natural pain reliever. Ginger is particularly effective in easing menstrual pain and muscle soreness, while turmeric helps reduce joint and nerve pain. The combination makes this tea a soothing option for those dealing with chronic pain, sports injuries, or occasional aches.

Immune function support

Turmeric and ginger both strengthen the immune system. Turmeric enhances immune responses by activating important immune cells and lowering inflammatory cytokines. Ginger increases circulation, promotes sweating (which helps eliminate toxins), and has been shown to fight off colds and flu.

Drinking this tea regularly can help keep your immune system resilient and ready to fight off illness, especially during cold and flu season.

Nausea relief

Ginger is widely recognized for its ability to ease nausea, whether it’s from morning sickness, motion sickness, chemotherapy, or an upset stomach. It works by speeding up stomach emptying and blocking signals in the brain that cause nausea. Turmeric supports this action by reducing inflammation in the gut and aiding digestion. Sipping turmeric and ginger tea is a gentle and effective way to calm your stomach and feel better fast.

Antimicrobial and antifungal properties

Both turmeric and ginger have strong antimicrobial properties that can help combat bacteria, viruses, and fungi. Turmeric has been used in Ayurvedic medicine to treat wounds and infections, while ginger has been shown to inhibit the growth of several types of bacteria, including those that cause gum disease.

We're here to help you move toward your health goals, one decision at a time.

Whether you're starting your day with turmeric and ginger tea, are trying to clean up your nutrition, or are focused on getting better sleep, Evidation is here to help you become your happiest, healthiest self. When you download our app, you'll be prompted to share the health data you're already tracking (such as information from your nutrition app or wearable fitness tracker, for example). We'll use the information you provide to find patterns, and we'll provide you with detailed, personalized, content-based insights to help you move your health forward. Click here to learn more and download the app today.

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Losing weight isn't just about dieting or hitting the gym every day — it's about building healthy habits that you can stick with over time. Small changes in what you eat, how you move, how much you sleep, and even how you manage stress can make a big difference in helping you hit your weight loss goals.

Here, we'll go over key habits that support healthy weight loss, like increasing the amount of protein in your diet, incorporating mindful movement, controlling portions, and more. We'll also show you how Evidation can help you track your progress and reach your goals, one healthy decision at a time.

Incorporating protein-rich meals

Protein is one of the most important nutrients when you're trying to lose weight. It helps build muscles, keeps you feeling fuller for longer, and can even help burn more calories during digestion. Including more protein-rich foods in your meals is a simple way to support your weight loss goals.

Try adding chicken, fish, beans, tofu, Greek yogurt, or lean beef to your meals. For example, a breakfast of scrambled eggs with a side of fruit can help keep you satisfied in the morning, while a grilled chicken salad or a veggie wrap with hummus can help to keep you feeling full after lunch. At dinner, choose lean meats and vegetables, or hearty vegetarian dishes loaded with chickpeas, lentils, and other protein-heavy choices.

Protein helps to reduce your cravings and can support healthy energy levels. When you feel full and satisfied, you're less likely to snack on high-sugar or high-fat foods, which can help you continue to make progress toward your weight loss goals.

Tracking your food and practicing mindful eating

Paying attention to what you eat — and how you eat — can make a big difference. Tracking meals and practicing mindful eating helps you understand your habits and make better choices.

There are many food tracking apps, like MyFitnessPal, that can help you become more aware of your eating habits. If you prefer to go old-school, a pen and a notebook can also help you begin to understand your eating. You might be surprised at your portions, or how often you reach for snacks out of boredom or in times of stress. Tracking helps you notice patterns, like emotional eating or skipping meals.

Mindful eating meals slowing down and fully focusing on your food. Avoid eating in front of the TV or while scrolling on your phone. Instead, take small bites, chew slowly, and enjoy the flavors. Mindful eating can take some practice, but over time, it can help you feel full with less food.

Hydration: Water's role in metabolism and hunger cues

Water plays a major role in weight loss. Drinking plenty of water can boost your metabolism, support healthy digestion, and can even stop you from eating when you're not actually hungry. Staying hydrated can also help to reduce cravings for sugary drinks and snacks.

Aim to drink at least 64 ounces of water per day. You'll need more if it's especially hot outside, or if you're engaging in strenuous exercise. Carrying a reusable water bottle can help you sip throughout the day. You can also get hydration from fruits like watermelon, cucumbers, and oranges. While sports drinks are often advertised as an important part of the hydration equation, most people don't need them. They typically add sugar and/or artificial sweeteners and calories, and aren't necessary unless you're working out for more than an hour and/or are in extremely hot weather.

Optimizing sleep patterns

Getting enough quality sleep is often overlooked when it comes to weight loss, but it's just as important as diet and exercise. Poor sleep affects your hunger hormones, which can make you crave more food — especially sugary or fatty foods. When you're tired, you might also feel too drained to make healthy choices or exercise. People who sleep less tend to eat and weigh more.

Aim to get at least 7–9 hours of sleep each night. Set a regular bedtime and wake-up time, even on weekends. Turn off screens an hour before bed and create a relaxing routine, like reading or stretching. A dark, quiet room helps your brain and body understand that it's time to rest.

Effective portion control techniques

Eating healthy foods is great for weight loss, but eating too much of them can still lead to weight gain. Portion control is key to managing calories without feeling deprived.

One helpful trick is using smaller plates and bowls — this makes your portions look bigger and can trick your brain into feeling satisfied with less. You can also divide your plate into sections: half for vegetables, one-quarter for protein, and one-quarter for whole grains or starchy foods.

Plating your food in general is helpful for weight loss — eating straight from the bag or container can make it hard for your brain to know when it's time to stop eating. Read serving size labels to learn what a healthy portion looks like, and be sure to accurately track the number of servings you have in your nutrition tracking app or notebook.

Integrating physical activity into daily routines

You're busy, and thankfully, you don't have to spend hours at the gym to get fit. Just adding more movement to your day can help you burn calories, build muscle, and boost your mood.

Try walking or biking instead of driving short distances. Take the stairs instead of the elevator when you can, and park further away from your destination to get some extra steps in throughout the day. Dancing around the house, doing yard work, and playing with your kids or pets can all count as exercise.

Managing stress to prevent emotional eating

Stress affects your mind and body — and your eating habits. When you're stressed, your body releases hormones that can increase hunger. You may notice that you experience cravings for sweets and carbs during times of stress. Emotional eating occurs when you eat to feel better, rather than because you're hungry. It's common, but it can lead to weight gain.

To prevent emotional eating, find healthy ways to manage stress. Try deep breathing, journaling, yoga, or talking to a friend. Spend time doing things you enjoy, like hobbies, crafts, or being outside. Ask yourself if you're truly hungry when you feel like eating during times of boredom or sadness. Sometimes, a walk or a quick meditation session can be a better choice than a snack when you're not actually hungry.

How Evidation can help you achieve your weight loss goals

At Evidation, we're here to help you take charge of your health. When you download the app, you'll be prompted to share the health data that you're already tracking, such as your nutrition tracking or data from your wearable fitness tracker. We'll use the information you share to find patterns and connections, all while offering you content-based insights that can help you take the next step in your weight loss journey. Click here to learn more about Evidation and get started today.

Curious about the new weight loss medications on the market? You're not alone. Here, we'll explore how GLP-1s work, the difference between Ozempic and Zepbound (two popular GLP-1 medications), the pros and cons of using GLP-1s, whether it's worth it to try weight loss medications, and more.

How GLP-1s work

Curious about using medications like Ozempic and Zepbound to support your weight loss goals? Both of these medications are in a class of drugs called GLP-1s. Ozempic and Wegovy are the same medication (semaglutide) — Wegovy is approved for weight loss. Zepbound and Mounjaro are also the same medication (tirzepatide), Zepbound is approved for weight loss. These drugs (short for glucagon-like peptide-1 receptor agonists) are a type of medicine that helps people lose weight and manage blood sugar levels. They copy the effects of a natural hormone in your body called GLP-1, a hormone that helps your brain signal that your stomach is full, slows down how fast your stomach empties food, and helps to control blood sugar levels.

When you take a GLP-1 medication, you usually feel full sooner, which means you eat less. These medications also help your body release the right amount of insulin after meals. GLP-1 medications were first made for people with type 2 diabetes, but now they're often used to help with weight loss. Over time, GLP-1 medications can help you lose weight by helping you feel less hungry and changing the way your body processes food after you eat.

Wegovy vs. Zepbound: What's the difference?

Wegovy and Zepbound are two of the most popular GLP-1 medications approved for weight loss. While they work in similar ways, they don't do exactly the same thing.

Wegovy is the brand name for semaglutide, and it was first approved to treat type 2 diabetes. It helps lower blood sugar and also causes weight loss.

Zepbound is the brand name for tirzepatide. It's newer than Wegovy and works on two hormones instead of just one. This extra effect may help some people lose even more weight than they would on Wegovy.

In short: both drugs can help with weight loss, but Zepbound may cause faster results for some people. Your doctor can work with you to determine which option is the right choice for your body, health, goals, and budget.

Pros and cons

Like all medications, GLP-1s like Wegovy and Zepbound have both upsides and downsides.

Pros

• Weight loss: most people lose a good amount of weight on GLP-1s, especially when paired with healthy habits.
• Better blood sugar control: These medications help people with type 2 diabetes better manage their blood sugar.
• Appetite control: Most people feel fuller sooner and have fewer cravings.
• Heart health: Some studies show that GLP-1 medications may help lower the risk of heart problems in people with diabetes.

Cons

• Side effects: Common side effects of GLP-1 medications include nausea, diarrhea, and constipation. For most people, these problems go away in a few weeks.
• Cost: These drugs can be expensive if you're not using insurance to pay for them.
• Not a magic fix: You'll still need to make healthy changes with food, movement, and sleep to lose weight with these drugs.
• Availability: These drugs have recently become super-popular, which may make them hard to find.

Is it worth it?

This is a common question, and the answer depends on your personal goals and situation.

For many people who have struggled to lose weight with diet and exercise alone, Wegovy and similar drugs can be life-changing. It helps people feel full, lowers food cravings, and can lead to real, lasting results. It also improves blood sugar levels, which is a big plus for people with diabetes or prediabetes.

That being said, these medications are not a magic bullet for weight loss. You'll still need to put in the effort — Wegovy and Zepbound work best when you're also making healthy choices. If you stop taking it without keeping up your new habits, it's likely that you'll gain the weight you lost back.

If you're thinking about trying Wegovy or Zepbound (or a similar medication), talk to your doctor about your health history, your insurance coverage, and your weight loss goals. For many people, the benefits outweigh the risks.

Tips for optimal results

Taking Wegovy or Zepbound is just one part of your weight loss journey. Try these tips to help medication support your journey to health:

• Start slow with food. Since these meds slow digestion, eating too fast or too much can cause nausea. Take small bites and give your body time to feel full.
• Stay hydrated. Drink water throughout the day, as it can help with your digestion and energy levels.
• Move your body. Walking, stretching, and dancing a little each day can help to boost your process.
• Eat protein and fiber. These foods will keep you full for longer while supporting muscle and gut health.
• Keep a routine. Taking your medication on the same day of each week can help keep side effects predictable.
• Track your progress. Use a journal or app to keep track of weight, habits, and how you feel.

How to work with your doctor and prepare for GLP-1 medications

Before you start with Wegovy, Zepbound, or any other GLP-1 medication, it's essential to talk with your doctor about the steps you need to take to prepare.

When talking to your doctor, be sure to:

• Share your full health history. Be honest about any past medical problems, especially pancreas, kidney, or stomach issues.
• Talk about your goals. Let your doctor know why you're interested in GLP-1s.
• Review medications. Some drugs don't mix well with GLP-1s, so be sure to bring a list of everything you take, including over-the-counter drugs and supplements.
• Ask questions. Don't be afraid to ask about side effects, what to expect, or how long you might take the medication.
• Plan follow-ups. Regular check-ins can help you track your progress.

How Evidation can help you meet your weight loss goals

At Evidation, our free app that rewards you for taking care of your health. If you're starting a weight loss journey with Wegovy or Zepbound, Evidation can help. When you download the app, you'll be prompted to share the health information you're already tracking (like nutrition logs or information from a wearable fitness tracker, for example). We'll use the data you choose to share to provide you with personalized, content-based insights that can drive your weight loss journey forward. Click here to learn more and download the app today.

Diverticulitis is a painful condition that can occur when small pouches, called diverticula, form in the lining of the colon. When inflamed, these become extremely painful and can cause diarrhea, constipation, and other problems with digestion. While your doctor may use medications during a flare to treat your condition, you can also regain control by adjusting your diet. This guide will look at some foods to avoid with diverticulitis so you can support healthy digestion.

Things not to eat with diverticulitis

The best diet for diverticulitis is somewhat personal, according to the Mayo Clinic, and you'll want to consult with your doctor before making drastic changes. You'll also want to ensure there's not something else going on with your health to cause your flare-ups. That said, some foods appear to make flare-ups and irritation more common. Changing your diet to eliminate these foods could help reduce inflammation and irritation, making you feel better.

First, aim to follow a generally healthy diet that's balanced between fruits, vegetables, proteins, and healthy fats. Second, know that dietary treatment of diverticulitis is controversial. Some doctors believe avoiding certain foods helps, while others disagree. In addition, make sure you work with your doctor or a dietitian to safely adjust your diet. Finally, check out this list of the 7 foods to avoid with diverticulitis.

1. Seeds and nuts

Nuts and seeds have high amounts of fiber, which are a healthy part of a balanced diet, but this fiber content makes them hard to digest. They're also usually quite small, and that may allow them to get stuck in the diverticula, continuing the irritation so you can't heal. Substitute this source of fiber with whole fruits, carrots, broccoli, cauliflower, and whole grains.

2. Popcorn

Popcorn's high fiber content can make it difficult to digest during a flare. In addition, the kernel hull can get stuck in the diverticula, which can increase irritation and trigger a flare. The rough, hard pieces on popcorn can also damage the colon wall in people prone to this condition.

If you choose to eat popcorn and are concerned about diverticulitis, chew the food thoroughly to help your body digest it more quickly so you don't create irritation. You can also swap out the popcorn for other salty, crunchy snacks like pretzels.

3. Spicy foods

Spicy foods may irritate anyone's digestive system, healthy or not. If you're prone to diverticulitis, hot sauces, chilies, wasabi, and curry dishes are foods that could risk a flare. You can keep your foods flavorful without the heat using other spices.

Why are spicy foods a risk? Capsaicin can irritate the colon's lining, which causes inflammation and overall discomfort. This inflammation, in turn, can make the diverticulitis symptoms worse.

4. Fried foods

The fats and oils in fried food are challenging to digest. In addition, the crispy outside of most fried foods can irritate the intestinal lining. Both of these issues cause inflammation and discomfort in the abdomen, which can worsen diverticulitis symptoms.

The link between fried foods and diverticular diseases is well-established, Fatty foods can lead to constipation, and the Cleveland Clinic says constipation can strain the colon and increase the chances of developing the pockets that lead to diverticulitis. The fat in fried food can also block the pockets and allow them to get infected, which, again, is a risk for diverticulitis.

5. Red meat

Red meat's another high-fat food that people with diverticulitis may feel better if they avoid. It's harder to digest than poultry, which means it can add to inflammation of the digestive tract.

Interestingly, some medical research shows that red meat not only increases your risk of irritating diverticulitis symptoms but may also increase your risk of developing it in the first place. One Harvard study found that men who ate 13 servings of red meat a week for 26 years were more likely to have diverticulitis than those who ate less.

6. Dairy products

Dairy products, such as yogurt, cheese, and milk, are problematic for people with diverticulitis for two reasons. First, if you have diverticulitis, you may also have lactose intolerance. This means that eating dairy may create bloating, diarrhea, and gas symptoms. Second, dairy products are high in fat. The fat worsens diverticulitis symptoms and makes these foods harder to digest.

Sometimes, eliminating dairy altogether is difficult. If you need dairy for your favorite recipes, choose low-fat options. Try to use moderation with dairy when you do consume it. Similarly, avoid dairy products that have lactose, such as milk and cottage cheese, if you find that lactose is a problem for you.

7. Refined grains and sugars

Refined sugars are highly inflammatory in general, and this means they can irritate diverticulitis problems. Some people find that they have increased problems with diarrhea, a common diverticulitis symptom, when they eat a high-sugar diet.

Grains are more complex. If you don't have a flare and want to avoid one, the high fiber in whole grains may help. Fiber keeps the digestive tract moving, preventing constipation. When you prevent constipation, you reduce the risk of developing diverticulitis. However, during a flare, the fiber can irritate the digestive system. When you're in an active flare, you may feel better if you eat refined grains for a short period of time while you heal. This is an area where you'll need to consult with your doctor for expert advice.

Best dietary changes to support your health

In addition to learning what foods you shouldn’t eat if you have diverticulitis, it's also a good idea to learn what foods you should eat. First, make sure you're getting plenty of water every day. Water softens stool and reduces the risk of constipation, which, in turn, can reduce the risk of developing diverticulitis.

Second, learn your triggers. If you know a food makes your diverticulitis symptoms flare, work to avoid it. If a certain "no" food is not a problem for you, and your doctor approves, then eat it without worry.

Finally, take some time to learn to cook. Also, pack your lunch instead of eating on the go. Homemade foods often contain fewer preservatives, unhealthy fats, and refined sugars than foods from a fast-food restaurant.

Diverticulitis is a tricky condition. While doctors know what causes the pain and discomfort, they aren't fully sure what dietary changes work best. If you're dealing with this condition, talk to your doctor about what not to eat for diverticulitis. In general, the food to avoid with diverticulitis is the food that makes you feel unwell. Once you've created a plan based on your personal triggers and your doctor's advice, use tools like Evidation to help you plan for healthy dietary choices and track your water intake. Keep track of your health, download the app today!

Sticking to any new habit day in and day out can be tough. When it comes to sustained, healthy weight loss, you're not just implementing one new habit — you're implementing several actions that will help you reach your health goals, one pound at a time. Here, we'll take a look at steps you can take to stay consistent as you work toward becoming your healthiest self.

The importance of routine

Taking the same actions time and again helps to ensure that your weight loss isn't a flash in the pan. While anyone can drop a few pounds quickly by adopting a super low-calorie diet, doing so isn't healthy or sustainable. Creating habits that you can stick with over time is vital to ensuring that your weight loss lasts.

Nutrition plan consistency tips

The old adage that weight loss happens in the kitchen is absolutely true, and it's key to set yourself up for success when it comes to sticking with your new eating habits. Here, we'll take a look at some easy ways you can nail your nutrition so that you see progress on the scale.

Choose a plan that works for you

Keto, the Mediterranean diet, paleo, tracking macros, carnivores — there are countless nutrition plans that can help you lose weight, and it's important to take some time to find the choice that's right for you. Remember, sustainability is key, so it's important to consider what type of eating style you'll be able to stick to over time. If you're not sure where to start, talk with your doctor to learn more about what type of eating style might be the right choice for your health and preferences.

Take it slow

You didn't gain weight overnight — you won't lose it overnight, either. Slow, steady progress is sustainable, and quick-fix diets typically cause people to gain weight back just as fast as they lost it. Aim to lose about a pound of weight each week, and stay focused on your consistent behaviors more than the number on the scale. If you're putting in the work one day after another, the results will soon follow.

Reframe hunger as a cue — not an emergency

Hunger — like tiredness — is one of your body's natural cues to encourage you to take action. Just as you wouldn't sleep all day in hopes of never feeling tired, there's no need to snack all day in hopes of never feeling hungry. Learning to differentiate between true hunger and cravings is an important part of losing weight for many. Cravings tend to feel like an emergency, and they often have a trigger (for example, driving past your favorite bakery and suddenly feeling like you're starving, and only your favorite pastry will do). True hunger, on the other hand, comes on gradually, and isn't associated with a craving for a specific food. Learning to recognize your body's hunger cues is a key component to creating sustainable, healthy eating habits.

Get into a meal prep groove

When healthy foods that are in line with your goals are on-hand, it's easier to stick to the plan. Spend an hour meal prepping once or twice each week. Prepare on-plan foods (for most, this means lean proteins, chopped fruits and veggies, and healthy fats) so that you're able to grab what you need just as easily as swinging through the drive-thru.

Exercise consistency tips

Regular exercise can help to support the hard work you're doing in the kitchen. Like the nutritional changes you're making, exercise needs to be consistent to positively affect your weight loss. Here, we'll explore ways that you can sustainably, safely incorporate exercise into your weight loss plan.

Find an exercise that you enjoy

Finding a form of movement that you love can take some time, but it's well worth it. This doesn't mean that you have to be rearing to go every time you work out — exercise is hard work, and it's normal for motivation to come and go. Look for an exercise plan that leaves you feeling great after you're done. If you're glad you completed your workout and feel that it was worth your time, it's likely a form of movement that's worth sticking with long-term.

Track your steps

Upping your daily step count can be a great way to stay active. While there's not a magic number for how many steps you should take each day, try increasing your step count by 10% each week. It's OK if this means starting small — remember, your goal is slow, sustainable change. Once you hit 10,000 steps per day (or more, if that's your personal goal), work to hit this number daily.

Create a schedule in advance

Life is busy, and it's easy to find yourself at the end of the day, tired, trying to find the motivation to work out. Creating an exercise schedule in advance can help. Taking a few moments at the start of each week (maybe during or after meal prepping) can help you set aside time to exercise in the coming days. Exploring the class schedule at your local gym, chatting with a friend about when you can meet up for walks, or simply exploring your personal schedule to find times to fit in meaningful movement can all help you prioritize healthy movement.

Find an accountability partner

It's easier to stay on track when you have someone doing it with you. Finding an accountability partner with similar goals can help you stick to your commitments when life gets in the way. If you're not sure where to find an accountability partner, and you don't have friends, coworkers, or family members who are on a similar journey, consider joining an online support group to meet people who are also walking on your weight loss path.

Evidation's technology is in your corner when it comes to helping you meet your goals

It can be tough to keep track of all the actions you're taking to lose weight, and technology can help to ensure that you're on the right track. Understanding your eating patterns, sleep habits, exercise stats, and more can help to ensure that you're doing all you can to keep the number on the scale moving in your desired direction.

The Evidation app can help you keep track of all of your health data — and provide you with insights that might otherwise go unnoticed. Here's how it works: when you download the Evidation app, you'll be prompted to share the health data that you're already tracking (data from a wearable fitness tracker, your nutrition tracking data, etc.). Evidation uses the data you choose to share to find patterns and insights, providing you with personalized content to help you make the decisions that support your long-term weight loss goals. Click here to learn more and download the Evidation app today.

We all remember learning about chlorophyll — the vibrant pigment that gives leaves their green color and allows plants to perform photosynthesis — in science class. It turns out that chlorophyll isn't just beneficial for plants — it also holds promise as a health supplement. Research on the effectiveness of chlorophyll in supporting human health is ongoing, and early studies suggest that the pigment may prevent weight gain, help balance hormones, support gut health, and even improve skin clarity. Here, we'll explore how chlorophyll may benefit the body — and how you can get more of it in your diet.

What is chlorophyll?

Chlorophyll is a natural pigment found in plants, algae, and even certain types of bacteria. It plays a key role in photosynthesis, allowing plants to transform UV light into chemical energy. There are two main types of chlorophyll, simply known as chlorophyll a and chlorophyll b, and both are vital for plant life.

Most chlorophyll health supplements are actually made with chlorophyllin, a chemical that's made from chlorophyll. Chlorophyllin maintains many of the natural benefits of chlorophyll, and is also thought to be more stable and more easily absorbed by the body. This chemical provides many of the same benefits as natural chlorophyll, but can also be easily consumed in the form of drops, capsules, or powders.

How chlorophyll may support healthy weight loss

A small 2014 study showed that chlorophyll supplements reduced hunger and increased the body's release of GLP-1, the hormone made famous by weight loss drugs like semaglutide (Ozempic/ Wegovy) and tirzepatide (Mounjaro/ Zepound). The study compared two groups of overweight women. The group that supplemented with chlorophyll felt less hungry, lost more weight, experienced fewer sugar cravings, and lowered their cholesterol levels more than the group that didn't supplement with chlorophyll.

While increasing natural chlorophyll intake or taking chlorophyll supplements isn't a magic bullet for weight loss on its own, early research shows that getting plenty of chlorophyll in the diet may both prevent weight gain and help to support healthy weight loss. Studies indicate that chlorophyll can help to regulate hormones like ghrelin, which can help to reduce appetite and cravings. This can make it easier to feel full, and may help people who are trying to lose weight feel less hungry while eating in a caloric deficit. Foods that are naturally high in chlorophyll (like green vegetables) tend to have high amounts of fiber, as well as a high water content, both of which can be helpful when trying to lose weight.

Chlorophyll has also shown promise in supporting healthy blood sugar levels, making it potentially a useful supplement for people who have diabetes as well as those who have insulin resistance. It's possible that this effect occurs because chlorophyll slows the absorption of carbohydrates in the gut. Many people experience an energy crash and an increased urge to overeat following a carb-heavy meal. Eating or supplementing with chlorophyll may help to prevent the blood sugar crash often associated with eating high amounts of carbohydrates.

The pigment also shows promise in supporting the body's natural detoxification processes, which can be helpful for those who are trying to lose weight. Some chlorophyll supplements claim that they support healthy energy levels, but this has yet to be backed up by research.

Chlorophyll for hormones

From mood to metabolism, our body's processes are governed by hormones. Chlorophyll may offer some indirect support for endocrine (hormone) system health.

Chlorophyll supports the liver as it works to remove toxins from the body. In addition to removing waste products and foreign substances, the liver also works to remove excess hormones from the body. Chlorophyll works to support the liver's natural processes, which may help to naturally balance hormone levels.

Many studies point to the natural anti-inflammatory effects of chlorophyll. The pigment shows promise in reducing inflammation, which is at the root of many hormone-related issues (like polycystic ovary syndrome), thyroid disorders, and insulin resistance. Chlorophyll's anti-inflammatory properties may help to calm the immune system and reduce oxidative stress on the body, supporting more stable endocrine system function.

Chlorophyll benefits for gut health

Chlorophyll is a prebiotic, meaning it works to provide food for the "good" bacteria in the gut. This can help to support healthy digestion, improve nutrient absorption, and support a healthy immune system. While more research is needed, early studies have shown that chlorophyll supplements may help to reduce the symptoms of inflammatory bowel disease (IBD).

Unlike some gut health supplements, chlorophyll is known for being especially gentle. One of the most well-known properties of chlorophyll is its ability to act as an internal deodorant in the digestive tract, which can work to prevent body odor and bad breath from the inside out.

How chlorophyll benefits skin

Research suggests that chlorophyll may be a powerful agent to support skin healing. Most of the studies used topical chlorophyll as opposed to ingested supplements to explore the effect of the pigment on skin. Small studies have shown that topical chlorophyll may help to reduce acne, reduce the effects of sun damage, and reduce visible signs of skin aging.

Chlorophyll's potential ability to support the body's natural detoxification processes may also support skin health. Support of these pathways may be especially helpful for people who are dealing with eczema, rosacea, acne, and other skin conditions that can be triggered by internal imbalances. To reap these benefits, you'll need to ingest chlorophyll or chlorophyllin, rather than just use a topical ointment.

How to get chlorophyll

If you're ready to start enjoying the benefits of chlorophyll, you have plenty of options. Clean eating — enjoying a diet that highly emphasizes unprocessed, whole foods — can be a smart way to start. Leafy greens, dark green vegetables, seaweed, spirulina, and wheatgrass are all rich in chlorophyll. Green grapes, broccoli, parsley, and green beans are also good sources of chlorophyll. Adding greens to fresh juice or a morning smoothie can be a delicious way to boost your chlorophyll intake.

To achieve therapeutic levels, however, you may need to use supplements. Chlorophyllin is widely available in liquid form, capsules, powders, and even gummies. Most people who use chlorophyll supplements use between 100 and 300 milligrams per day.

Side effects of chlorophyll supplements

As with any supplement, it's important to talk with your healthcare provider about whether chlorophyll supplementation is a good fit for your health. Talk with your doctor if you're pregnant or breastfeeding and curious about chlorophyll supplements. It's also important to talk with your doctor about whether chlorophyll supplementation is a good fit for you if you're taking antibiotics, acne medications, or antidepressants, as chlorophyll may interact with these drugs, potentially increasing your sensitivity to UV rays.

At Evidation, we're in your corner when it comes to making healthy decisions

Whether you're just getting started with exploring your gut health or you've been working to become your healthiest self for years, the team at Evidation is here to help you take meaningful steps toward wellness. When you download the Evidation app, you'll be prompted to share the health data you're already tracking (from a wearable fitness tracker, your nutrition app, or a sleep tracker, for example). We'll use the data you choose to share to find patterns and connections, offering you valuable insights that can help you make sense of your data and develop concrete steps that drive your health journey forward.

Click here to learn more about how Evidation works and get started today.

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From headaches to muscle cramps to fatigue, even mild dehydration can cause serious discomfort. Staying ahead of your hydration needs by enjoying homemade electrolyte drinks can make it easier to feel your best (especially as summer temperatures climb). Here, we'll take a look at why electrolytes are so important for hydration, how you can whip up electrolyte-heavy beverages at home, and dispel some hydration myths you've likely heard on your health journey.

Essential electrolytes for hydration

Electrolyes — like sodium, chloride, potassium, calcium, magnesium, and bicarbonate — are essential for helping you stay hydrated. Electrolytes are lost through sweat, and we tend to lose more of them when we're working out in hot weather. This means that it's especially important to stay on top of your electrolyte intake during the summer.

Some of the vital functions of electrolytes include:

• Fluid balance: Sodium works to help your body maintain the right balance of fluid and helps your cells absorb nutrients. Chloride also works to help your body maintain its ideal balance of fluids.
• Muscle function: Potassium works to support healthy muscle function. When you don't have enough potassium in your body, you may experience muscle cramps. Calcium and phosphate also work to support healthy muscle function.
• Support heart health: Electrolytes help your cardiovascular system function properly. Magnesium, potassium, and calcium are especially important for supporting cardiovascular health.

Natural ingredients for homemade electrolyte drinks

While sports drinks and other commercially available electrolyte-enhanced beverages can be helpful, you can also make electrolyte drinks at home to support your hydration and overall well-being.

Some key ingredients to keep on hand to create at-home electrolyte drinks include:

• Coconut water: This delicious tropical drink has been getting some serious press in recent years — and it's for good reason. Coconut water delivers a wide variety of electrolytes, including magnesium, calcium, potassium, and sodium, without packing much of a sugar punch.
• Watermelon juice: This hydrating summer treat is loaded with potassium and magnesium, and is easy to enjoy on its own or as part of a smoothie or other drink. Bonus: watermelon juice is also packed with antioxidants,
• Strawberries: Believe it or not, strawberries aren't just loaded with fiber and vitamins — they're actually incredibly hydrating as well. Whether you eat them on their own or add them to a smoothie, strawberries support hydration, immunity, and even gut health.
• Bananas: Packed with potassium, bananas are an excellent choice both for post-workout recovery and maintaining a healthy electrolyte balance when temperatures climb.
• Citrus fruits: Lemons, limes, and grapefruits are all great sources of electrolytes, including sodium, potassium, magnesium, and calcium.

Recipes for homemade electrolyte drinks

Ready to whip up some homemade electrolyte-heavy drinks in your kitchen? Give these refreshing favorites a try.

• Coconut-orange cooler: Mix 1 1/2 cups of coconut water, 1/2 cup of fresh orange juice (freshly squeezed is best, if you can swing it), 2 tablespoons of fresh lime juice, and a pinch of salt. Pour over ice and serve immediately.
• Hydrating lemonade: Mix two cups of filtered water, 2 tablespoons of fresh lemon juice, 1/4 teaspoon of sea salt, and 2 teaspoons of raw honey. Shake or stir thoroughly to ensure that the honey is fully incorporated. Serve over ice.
• Lemon-lime hydration boost: Mix 3 cups of water, the juice of 2 lemons, the juice of 1 lime, 2 tablespoons of raw honey, 2 teaspoons of cream of tartar, and half a teaspoon of pink Himalayan salt. Shake or stir thoroughly to ensure that the honey is fully incorporated. Pour over ice and serve immediately.

Why adults benefit from hydration cocktails

Staying hydrated is essential for a wide variety of bodily functions, including waste removal, brain function, joint health support, temperature regulation, and more. Staying hydrated can help to support healthy energy levels, making it easier to fit healthy movement into your day.

Hydration myths and mistakes

There's a ton of misinformation out there when it comes to how to properly hydrate your body. Let's take a look at some of the most common myths surrounding hydration.

Myth: All adults should drink eight 8-oz. glasses of water each day.

Fact: 64 oz. a day is a good start for most, but your hydration needs are individual.

Generally, it's recommended that adult men drink about 15.5 cups of fluid per day, and adult women drink about 11.5 cups per day. This doesn't have to be made up of drinks alone. Liquids from foods typically account for about 20% of this requirement. Coffee, juice, and other beverages count as well. If you're exercising moderately or intensely, are spending time in hot weather, are pregnant or breastfeeding, or simply feel thirsty, it's likely that you need more water.

Myth: Clear urine is a sign that you're properly hydrated.

Fact: Urine should be a pale yellow color, and if it's clear, it might be a sign that you're overhydrating.

When you drink too much fluid, it's possible that you could flush all the electrolytes out of your body. Shoot for a pale or transparent yellow color. If you notice your urine is consistently clear, it's a good idea to talk with your healthcare provider about whether you may be drinking too much water.

Myth: Sports drinks are an ideal way to rehydrate.

Fact: While sports drinks can be a good fit for those engaging in strenuous exercise, they aren't usually a good idea for those exercising lightly or moderately for less than 60 minutes.

Sports drinks can taste delicious, but they're often packed with sugar. If you're attempting to lose or maintain your weight, sports drinks might not be the best choice for your caloric needs. Generally, stick with water or homemade electrolyte drinks to stay hydrated unless you're working out strenuously for more than an hour.

When to seek medical-grade rehydration solutions

If you become severely dehydrated, at-home remedies may not be enough to get your electrolyte levels back to where they need to be. During warm weather or periods of intense exercise, it's especially important to be on the lookout for severe dehydration symptoms.

Seek medical attention if you're experiencing the following severe dehydration symptoms:

• Can't urinate, or urine is very dark yellow or amber-colored
• Dry, wrinkled skin
• Confusion or concentration problems
• Irritability
• Dizziness and/or feeling faint
• Rapid heartbeat
• Sunken eyes
• Breathing changes

If you're severely dehydrated, your healthcare provider will work with you to replenish your electrolytes by providing oral hydration and/or IV fluids.

From hydration to sleep to fitness, get the support you need to feel your best

At Evidation, we're here to provide you with the information and support that you need to be your healthiest, happiest self. When you download our free app, you'll be prompted to share the health data that you're already tracking (for example, information from wearable fitness trackers, nutrition and hydration apps, sleep apps, etc.). We'll use this information to find patterns, connections, and insights, providing you with personalized content-based recommendations that you can put into action to take your health to the next level. If you're ready to get started, we're ready to support you. Click here to learn more about how Evidation works and get started with our app today.

Your midday meal is key to making sure you have the fuel you need to function at top capacity throughout the rest of the day. A healthy lunch helps you power through a busy afternoon, and eating the right lunch will keep you satisfied until dinner time.

Here's the good news: If you're wondering "what should I eat for lunch," there are countless nutritious lunch ideas that are easy to pull together. Let's dive in and learn more.

What is a healthy lunch?

Before we explore what you can eat for lunch, let's first define exactly what a healthy lunch looks like. The ideal balanced lunch provides the necessary nutrients and energy to support your health and optimal mental functioning.

Equally important, a healthy lunch regulates your hunger so you're less prone to snacking in the late afternoon and reduces your risk of overindulging at dinner. Take these things into account when planning healthy lunches:

1. Protein: Protein builds and repairs body tissues and makes you feel fuller. For your protein, choose lean meats such as chicken, turkey, tofu, eggs, legumes, or fish. You can also get your protein allowance with 1½ ounces of cheese.
2. Whole grains: Whole grains are high in fiber and more filling than refined carbohydrates. Whole grain options include whole grain pasta, farro, rice, or bread.
3. Fruits and vegetables: Nutritionists recommend filling half your plate with vegetables and fruits to pack in vitamins, minerals, and fiber.
4. Healthy fats: Healthy fats are found in foods like nuts, seeds, avocados, and olive oil. In addition to helping you feel more satisfied, healthy fats are essential for brain function.
5. Hydration: A balanced lunch has plenty of hydration. Include beverages such as water or herbal tea.

Things to eat for lunch

The ideal healthy lunch has a lean or plant-based protein, a serving of whole grains, fresh vegetables, healthy fats, and fruit for dessert. An easy way to make sure you're implementing all of these foods is to make a salad or a lunch variety plate. You can also have a homemade soup and serve it with a slice of healthy whole-grain bread.

Now that you know how to balance out your lunches, here are some nutritious lunch ideas you can use to brainstorm your own healthy midday meals.

• Fresh veggies and hummus sandwich
• Chickpea lettuce wraps with roasted red peppers
• Egg and avocado sandwich
• Chopped cobb salad with diced chicken and boiled egg slices
• Meal-prep vegan lettuce wraps with beans and quinoa
• Summer rolls made with veggies
• Sub sandwich with whole grain bread, fresh veggies, and lean protein
• Chickpeas with sun-dried tomatoes and kale
• Pear quinoa salad with cranberries, spinach, and pecan
• Rotisserie chicken salad
• Protein salad made with albacore tuna, salad greens, chopped nuts, avocados, and tomatoes
• Lentil vegetable soup
• Black bean, whole-grain rice, and chicken burrito bowl
• Veggie burger
• Ricotta cheese on whole grain toast with toppings like roasted winter squash

How to meal plan for the week

Planning helps you make sure you're leaving the house every day with a healthy lunch. If you work from home, planning is just as important. It can be tempting to skip meal planning when you know you can pop into the kitchen and throw a meal together, but making lunch on the fly can be disastrous for your healthy eating plan.

To set yourself up for a week of lunchtime success, plan your lunches on your day off. Make a list of the lunches you want, and then head to the grocery store to stock up on items you need.

Have portioned meal containers and zipper food bags available so you can pull your lunches together with ease. When you have to scramble around to find a lunch container, it can be tempting to give up and just head out the door.

Meal-prepping is another option. If you're taking lunches that can be packed in advance, prepare an entire week of lunches on your day off. One option is to make a big pot of veggie-filled soup a couple of times a week, especially if you enjoy a hot lunch.

Quick and easy healthy lunch ideas

It happens to all of us at some point. The weekend gets away from us, and before we know it, it's Sunday evening, and we've not meal-prepped or planned lunches for the week. Or we rush out of the house in the morning without making lunch. Fortunately, there are some quick ways to grab a healthy lunch on the go.

If you need to pop into a grocery store to pick up lunch, go for some of these staples:

• Canned or vacuum-packed tuna on whole-grain bread or tortillas
• Boiled eggs (most grocery stores have these already cooked)
• Pre-cut veggies with hummus, tzatziki, or guacamole
• Nuts and seeds paired with a bagged salad
• Pre-cooked whole grain rice or quinoa and diced chicken breast
• Greek yogurt mixed with nuts or fruit
• Veggie, fruit, and cheese plate with whole-grain crackers

Portion size

Overeating even healthy foods can make you feel sluggish in the afternoon. To keep your lunch portion sizes in check, it helps to understand what a healthy lunch portion is for your individual calorie needs and activity levels.

Very active adults need a higher-calorie lunch, especially if they work out in the morning. If you exercise in the evening or you're not highly active, a lower-calorie lunch probably works for you.

Here are some general portion size guidelines:

• Protein: 3-4 ounces (about the size of the palm of your hand or a deck of cards)
• Whole grains: ½ cup cooked grains or 1 slice of whole-grain bread (1-2 servings per meal is appropriate)
• Vegetables: 2 cups of leafy salad greens or 1 cup of cooked vegetables
• Fruits: 1 piece of medium-sized fruit (1 apple or orange) or 1 cup of chopped fruit
• Healthy fats: ¼ to ½ of an avocado, 1 ounce of nuts, 1-2 tablespoons of seeds, or 1-2 teaspoons of olive oil
• Dairy: 1 cup of yogurt or milk, 1.5 ounces of cheese

Reaching your health goals with nutritious lunch ideas

After eating a healthy breakfast, you can power through your day by following your morning meal with a healthy midday meal. Evidation Members can track  and get rewarded for healthy eating and staying active. Download our app to learn more.