Weight management is a complex process influenced by diet, physical activity, metabolism, hormones, and genetics. For many people, especially those dealing with conditions like insulin resistance, prediabetes, or polycystic ovary syndrome (PCOS), traditional weight loss methods such as calorie restriction and exercise alone may not be enough. As a result, interest in natural supplements that can support healthy weight management has grown significantly.

Two compounds frequently discussed in this space are berberine and inositol. Both are naturally occurring substances that research has linked to improved metabolic health, better insulin sensitivity, and potential weight management benefits. While they work differently in the body, combining them may provide complementary support for those struggling with insulin resistance and weight-related health concerns. Here, we'll explore how berberine and inositol work, their potential benefits, who may benefit most from their use, safety considerations, and more.

How berberine works

Berberine is a plant-derived compound found in several herbs, including goldenseal, barberry, and Oregon grape. It has been used in traditional Chinese and Ayurvedic medicine for centuries, but modern research has uncovered its unique ability to influence metabolic processes.

The primary way berberine supports weight loss and blood sugar balance is through its impact on AMP-activated protein kinase (AMPK). Often called the body’s “metabolic master switch,” AMPK helps regulate how the body uses energy. When berberine activates AMPK, the body becomes more efficient at using glucose and fatty acids for fuel. This can result in:

• Improved insulin sensitivity
• Lower blood sugar levels
• Reduced fat storage
• Better energy utilization

Additionally, berberine has been shown to lower LDL cholesterol and triglycerides, while improving HDL cholesterol. These cardiovascular benefits make it particularly valuable for individuals with metabolic syndrome.

Studies suggest berberine can be as effective as some prescription medications for blood sugar control in people with type 2 diabetes, making it a promising natural tool for weight management.

How inositol works

Inositol is a naturally occurring compound often referred to as vitamin B8 (though it is technically not a vitamin). It plays a role in cellular signaling and is essential for insulin communication within the body. The compounds in inositol are particularly important in insulin signaling pathways, helping cells respond properly to insulin and take up glucose from the bloodstream.

For weight loss and metabolic health, inositol’s effects include:

• Enhancing insulin sensitivity
• Supporting hormone balance
• Improving ovarian function in women with PCOS
• Helping regulate appetite and cravings linked to blood sugar fluctuations

In women with PCOS, inositol supplementation has been shown to restore ovulation, reduce androgen levels, and support weight management by reducing insulin resistance. Even outside of PCOS, inositol’s role in glucose regulation makes it a helpful tool for individuals with prediabetes or difficulty losing weight.

Benefits of using berberine and inositol together for weight loss & insulin resistance

While berberine and inositol work differently, their mechanisms complement each other in meaningful ways. Berberine improves glucose metabolism and lipid balance by activating AMPK, while inositol enhances insulin signaling at the cellular level.

Using berberine and inositol together may offer:

• Stronger improvements in insulin sensitivity – Berberine addresses glucose metabolism broadly, while inositol fine-tunes how cells respond to insulin.
• Better weight management support – By reducing fat storage and balancing appetite, the combination may make weight loss efforts more effective.
• Enhanced hormonal balance – Particularly in PCOS, the duo can improve both metabolic and reproductive outcomes.
• Reduced risk of progression – For those with prediabetes or metabolic syndrome, combining the two may help prevent progression to type 2 diabetes.

This synergy may be especially valuable for people who have struggled to see results with diet and exercise alone, as the combination addresses root metabolic imbalances rather than just calorie intake.

Who berberine and inositol can help?

Taking berberine and inositol together can help people with many conditions, including:

• PCOS: Women with polycystic ovary syndrome often face challenges with insulin resistance, weight gain, and hormonal imbalances. Both berberine and inositol have been studied extensively in PCOS populations, showing improvements in menstrual regularity, ovulation, and weight management. Combining them may enhance these benefits, offering a non-pharmaceutical option for symptom relief.
• Metabolic syndrome: Metabolic syndrome is a cluster of conditions—including high blood pressure, high blood sugar, excess abdominal fat, and abnormal cholesterol—that raise the risk for heart disease and diabetes. Berberine’s effects on cholesterol and triglycerides, paired with inositol’s insulin-sensitizing action, make the combination particularly effective for addressing multiple components of metabolic syndrome.
• Prediabetes: Individuals with prediabetes have elevated blood sugar but not yet to the level of type 2 diabetes. Both berberine and inositol may help improve glucose tolerance and insulin function, lowering the risk of progression to full diabetes. For those seeking natural prevention strategies, this combination could provide valuable support alongside lifestyle changes.

Safety considerations and possible interactions

While berberine and inositol are generally well tolerated, safety should always be considered when adding new supplements to your routine.

Berberine may cause mild gastrointestinal symptoms, such as diarrhea, cramping, or constipation, especially when starting supplementation. It can also interact with medications, particularly those for diabetes, high blood pressure, and blood thinners, as it may enhance their effects. Pregnant and breastfeeding women should avoid berberine, as safety has not been established.

Inositol is considered very safe, with few reported side effects. At high doses, it may cause mild digestive discomfort (prebiotics may help) or dizziness. It is well tolerated in long-term use, even at therapeutic doses.

For individuals taking prescription medications—especially for blood sugar, cholesterol, or blood pressure—it’s important to review potential interactions before beginning supplementation.

Consult your doctor

Even though berberine and inositol are available without prescription, starting them should not be a decision made without professional guidance. A healthcare provider can:

• Assess whether these supplements are appropriate for your health status
• Review potential interactions with current medications
• Recommend appropriate dosages and formulations
• Monitor your progress and adjust treatment as needed

Because supplements affect each individual differently, professional oversight ensures you maximize benefits while minimizing risks.

How Evidation can support healthy weight loss

While berberine and inositol can be helpful tools, sustainable weight loss requires a comprehensive approach. Tracking progress, staying consistent, and monitoring how your body responds are crucial for long-term success.

Evidation empowers you to track your health behaviors—such as activity, sleep, diet, and weight—while earning rewards for your efforts. By integrating with wearable devices and health apps, Evidation provides insights into how your daily actions influence your health outcomes. If you're ready to get started with healthy weight loss, Evidation is here to support you. Click here to learn more about Evidation and get started today.

Maintaining a heart-healthy diet doesn’t mean sacrificing flavor or satisfaction. In fact, with the right ingredients and preparation methods, you can enjoy delicious meals that support cardiovascular health, help manage blood pressure, and fuel your body with essential nutrients. Whether you’re cooking for yourself or for the whole family, incorporating lean proteins, plenty of vegetables, and smart fat choices into your dinner can go a long way in protecting your heart.

Here, we’ll break down the key nutrients that matter most, explore protein and plant-based options, and share five easy, heart-healthy recipes you can try tonight.

Key nutrients in heart healthy meals

A strong cardiovascular diet focuses on nutrients that reduce inflammation, regulate cholesterol, and support proper circulation. When planning heart-healthy dinners, keep these building blocks in mind:

• Fiber: Found in whole grains, beans, lentils, fruits, and vegetables, fiber helps lower LDL (“bad”) cholesterol and stabilizes blood sugar.
• Omega-3 fatty acids: Present in salmon, walnuts, flaxseeds, and chia seeds, these healthy fats reduce inflammation and may lower the risk of arrhythmias.
• Antioxidants: Vitamins C, E, and carotenoids from leafy greens, berries, and colorful vegetables protect blood vessels from oxidative damage.
• Potassium and magnesium: Minerals in bananas, spinach, beans, and nuts that help regulate blood pressure and fluid balance.
• Lean protein: Supports muscle repair and satiety without contributing excess saturated fat.

Focusing on meals rich in these nutrients provides a strong foundation for heart health and long-term wellness.

Lean proteins and plant-based options

Protein is essential, but not all protein sources support cardiovascular wellness equally. For heart-healthy dinners, it’s important to select lean, minimally processed options.

Animal-based protein options that support heart health include:

• Fish: Salmon, trout, sardines, and tuna are excellent sources of omega-3 fatty acids.
• Poultry: Skinless chicken or turkey breast provides protein without high saturated fat.
• Eggs: Moderate consumption offers protein and important nutrients like choline.

Plant-based protein options that support heart health include:

• Legumes: Lentils, black beans, and chickpeas provide protein, fiber, and minerals.
• Soy: Tofu and tempeh are versatile, cholesterol-free protein options.
• Nuts and seeds: Almonds, sunflower seeds, and chia add both protein and healthy fats.

Incorporating more plant-based proteins can be especially beneficial, as they naturally contain fiber and are free of dietary cholesterol. A balanced heart-healthy diet often combines lean animal proteins with a variety of plant-based sources.

Easy heart healthy dinner recipes

Check out these five flavorful recipes that combine these principles into satisfying meals. Each recipe serves 4 and is designed to be approachable, nutrient-dense, and kind to your heart — add one (or more!) of these to your dinner plan this week to start supporting your heart health.

1. Grilled Salmon with Quinoa and Roasted Vegetables

Ingredients:

• 4 salmon fillets
• 1 cup quinoa
• 2 cups broccoli florets
• 1 red bell pepper, chopped
• 2 tbsp olive oil
• 1 lemon, sliced
• Fresh herbs (dill or parsley)

Instructions:

1. Preheat oven to 400°F. Toss vegetables in 1 tbsp olive oil, season with pepper, and roast for 20 minutes.
2. Cook quinoa according to package directions.
3. Brush salmon with remaining olive oil, grill for 3–4 minutes per side.
4. Serve salmon over quinoa with roasted veggies and fresh lemon juice.

2. Lentil and Vegetable Stew

Ingredients:

• 1 cup green or brown lentils
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 zucchini, diced
• 1 can diced tomatoes (low-sodium)
• 4 cups low-sodium vegetable broth
• 2 garlic cloves, minced
• 1 tsp cumin
• 1 tsp smoked paprika
• 1 tbsp olive oil

Instructions:

1. Heat olive oil in a large pot, sauté onion, garlic, carrot, and celery until softened.
2. Add lentils, zucchini, tomatoes, broth, and spices. Simmer 30–35 minutes until lentils are tender.
3. Adjust seasoning and serve with a sprinkle of parsley.

3. Mediterranean Chicken and Farro Bowl

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 cup farro
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• ½ cup kalamata olives, chopped
• ¼ cup crumbled feta (optional, reduced fat)
• 3 tbsp olive oil
• Juice of 1 lemon
• 1 tsp oregano

Instructions:

1. Cook farro according to package instructions.
2. Season chicken with oregano, grill or pan-sear until fully cooked.
3. Combine cucumber, tomatoes, and olives with olive oil and lemon juice.
4. Assemble bowls with farro, sliced chicken, and vegetable mixture. Top with feta if desired.

4. Tofu Stir-Fry with Brown Rice

Ingredients:

• 1 block firm tofu, pressed and cubed
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 carrot, julienned
• 2 tbsp low-sodium soy sauce
• 1 tbsp sesame oil
• 1 tbsp rice vinegar
• 1 tsp ginger, grated
• 1 garlic clove, minced
• 2 cups cooked brown rice

Instructions:

1. Heat sesame oil in a large skillet. Add tofu cubes and cook until golden brown. Remove and set aside.
2. Add vegetables, garlic, and ginger to the skillet; stir-fry for 5–7 minutes.
3. Return tofu to skillet, add soy sauce and rice vinegar, and cook for 2 minutes.
4. Serve over brown rice.

5. Baked Cod with Spinach and Sweet Potato Mash

Ingredients:

• 4 cod fillets
• 2 large sweet potatoes, peeled and cubed
• 4 cups fresh spinach
• 2 tbsp olive oil
• 2 garlic cloves, minced
• Juice of 1 lemon
• Black pepper to taste

Instructions:

1. Preheat oven to 375°F. Place cod on a baking sheet, drizzle with 1 tbsp olive oil and lemon juice. Bake 12–15 minutes.
2. Boil sweet potatoes until soft, then mash with a drizzle of olive oil and black pepper.
3. Sauté spinach with garlic in 1 tbsp olive oil for 2–3 minutes.
4. Plate cod with spinach and sweet potato mash.

Heart healthy fats and seasoning swaps

When cooking for heart health, it’s not just about the main ingredients—it’s also about how you season and prepare meals. Small swaps can make a big difference.

• Use olive oil instead of butter. Olive oil is rich in monounsaturated fats that support healthy cholesterol levels.
• Flavor with herbs and spices. Basil, turmeric, garlic, cumin, rosemary, and chili flakes add bold flavor without excess sodium.
• Choose whole grains. Replace refined pasta or white rice with quinoa, farro, or brown rice for added fiber.
• Snack on nuts instead of chips. Almonds or walnuts provide crunch and heart-healthy fats without trans fats.
• Reduce salt with citrus. Lemon juice or zest brightens flavor while helping you cut back on sodium, supporting better blood pressure control.

By making intentional swaps, you enhance the nutrient profile of your meals without sacrificing taste.

How Evidation can support heart healthy habits

Healthy eating is a powerful way to protect your heart, but long-term consistency matters most, and Evidation can help you make lasting changes. When you download the Evidation app, you'll get to connect the health information you're already tracking. We'll use the information you provide to offer personalized, content-based insights that help you make decisions that move you in the right direction. Click here to learn more and get started with Evidation today.

Balancing blood sugar throughout the day isn’t just important for people living with diabetes—it can benefit anyone looking to maintain steady energy, improve focus, and avoid the dreaded afternoon crash. One of the most effective strategies for keeping glucose levels stable is choosing snacks with a low glycemic index (GI). These foods are digested and absorbed more slowly, helping to prevent sharp spikes and drops in blood sugar. In this article, we’ll explore what makes a snack low glycemic, why these foods matter for energy and health, provide a variety of snack ideas, and explain how tools like Evidation can help you stay on track.

What Makes a Snack Low Glycemic?

The glycemic index is a ranking system that measures how quickly a carbohydrate-containing food raises blood glucose levels.

The scale runs from 0 to 100:

• Low GI foods: 55 or less
• Medium GI foods: 56–69
• High GI foods: 70 or higher

Snacks that fall into the low GI range are digested more slowly, which results in a gradual release of glucose into the bloodstream. This slow and steady effect helps reduce rapid spikes and dips in blood sugar.

Factors That Influence Glycemic Index

Several factors determine whether a food will be low or high on the GI scale:

• Fiber content: High-fiber foods, such as fruits, vegetables, legumes, and whole grains, typically have lower GI values because fiber slows digestion.
• Fat and protein: Adding healthy fats or proteins to a carb-based food can lower its glycemic response by slowing absorption.
• Processing: Whole, minimally processed foods generally have a lower GI than refined or heavily processed options.
• Ripeness: For fruits, ripeness matters. A ripe banana has a higher GI than a slightly green one because its starches have converted to sugar.
• Cooking method: How a food is prepared affects its GI. For example, al dente pasta has a lower GI than soft, overcooked pasta.

The Difference Between GI and Glycemic Load

While the GI measures how quickly a food raises blood sugar, the glycemic load (GL) considers portion size as well. For example, watermelon has a high GI, but since it contains mostly water and relatively few carbohydrates per serving, its glycemic load is low. Both metrics are useful, but when it comes to snacks, focusing on low GI foods is a simple and effective guideline.

Benefits of Low Glycemic Snacks for Energy and Blood Sugar

Choosing snacks that are low on the GI scale offers multiple health benefits that extend beyond just stabilizing blood sugar. Low GI snacks provide a steady stream of fuel for your body and brain. This can help improve concentration, productivity, and mood—particularly in the afternoon when many people feel sluggish.

Low GI foods take longer to digest, they promote feelings of fullness and satiety. This can reduce overeating and help with long-term weight management goals. In addition, long-term, consistently high blood sugar is linked to insulin resistance, type 2 diabetes, and cardiovascular disease. Choosing low GI snacks helps lower your risk of these conditions by supporting better metabolic health.

If you work out, low GI snacks may support better performance. Athletes and people with active routines benefit from low GI foods because they provide long-lasting energy for workouts and recovery. Pre- or post-exercise, a low GI snack can prevent sudden fatigue and improve endurance.

Finally, choosing low GI snacks may improve your mood. Blood sugar fluctuations often contribute to irritability and cravings for sugary or processed foods. By keeping glucose levels steady, low GI snacks help reduce those sudden urges for quick-fix junk food.

Top Low Glycemic Snack Ideas

Now that we’ve covered the “why,” let’s look at the “what.” Here are some delicious and practical snack options that fall into the low glycemic category.

• Apple slices with nut butter: Apples are naturally high in fiber and have a moderate GI. Pairing them with almond or peanut butter adds protein and healthy fats, lowering the overall glycemic response while creating a satisfying balance of sweet and savory.
• Greek yogurt with berries: Plain, unsweetened Greek yogurt has a low GI, and berries like blueberries, strawberries, and raspberries add antioxidants, fiber, and natural sweetness without spiking blood sugar.
• Hummus with vegetables: Chickpeas, the main ingredient in hummus, are low GI and packed with protein and fiber. Pair hummus with raw vegetables like carrots, cucumbers, or bell peppers for a crunchy, nutrient-rich snack.
• Hard-boiled eggs and avocado: This protein- and fat-rich combo is naturally low in carbohydrates, making it an excellent low GI option. Avocado also provides fiber and heart-healthy monounsaturated fats.
• Mixed nuts and seeds: A handful of almonds, walnuts, pistachios, or pumpkin seeds provides protein, fiber, and healthy fats. Just be mindful of portion sizes since nuts are calorie-dense.
• Edamame: These young soybeans are rich in protein and fiber while maintaining a low GI. A sprinkle of sea salt or chili flakes adds extra flavor.
• Cottage cheese with tomato or cucumber: Cottage cheese has a low GI and pairs well with fresh vegetables for added crunch and nutrients.
• Whole grain crackers with cheese: Opt for minimally processed whole grain crackers paired with cheese. The combination of fiber, protein, and fat helps stabilize blood sugar.
• Chia seed pudding: Chia seeds are high in fiber and omega-3 fatty acids. When soaked in almond or oat milk overnight, they form a pudding-like consistency. Add cinnamon and a few berries for a delicious low-sugar dessert.
• Roasted chickpeas: Crispy roasted chickpeas are a fiber- and protein-packed alternative to chips. They’re portable, flavorful, and naturally low GI.
• Lentil or black bean soup: Although it’s not a traditional snack, a small serving of soup made with legumes can be a warming and satisfying option between meals.
• Vegetable wrap with whole wheat tortilla: Fill a whole wheat tortilla with spinach, cucumbers, avocado, and lean protein for a mini wrap that won’t spike your glucose levels.
• Dark chocolate with almonds: Choose dark chocolate (70% cacao or higher) in moderation. Pairing it with almonds helps balance the natural sugar content and adds healthy fats.
• Oatmeal energy bites: Made with rolled oats, flaxseed, and nut butter, these bite-sized snacks are portable, filling, and naturally low GI.
• Fresh pears or cherries: Both fruits have lower GI values compared to tropical fruits like pineapple or mango. Pair them with a small amount of protein, such as a cheese stick, for extra balance.

How Evidation Can Help You Regulate Your Blood Sugar and Feel Your Best

While choosing the right snacks is a powerful step toward better blood sugar management, tracking your habits and outcomes is equally important, and Evidation can help. Whether you're working to choose low GI foods, adopt a low-sugar diet, or you have another health goal, Evidation is here to support you.

The way Evidation works is simple. When you download the app, you'll be asked to share the health data that you're already tracking (like information from your wearable fitness tracker, nutrition tracking app, etc.). Evidation uses the information you provide to find patterns and provide you with actionable, personalized, content-based insights that can help you make healthy decisions that drive your health forward. Click here to learn more about Evidation and get started 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.

Whether you're trying to lose weight, regulate your digestion, or are simply interested in improving your digestive health, fiber is an important part of any nutrition plan. Fiber often gets overlooked compared to protein, carbs, and fats. Yet, dietary fiber plays a vital role in digestion, heart health, weight management, and overall well-being. Within the world of fiber, there are two main types—soluble fiber and insoluble fiber—each offering unique benefits. Understanding how these fibers work, where to find them, and how they impact your health can help you make smarter choices for your diet.

Difference between soluble and insoluble fiber

Fiber is a type of carbohydrate that the body cannot fully break down or absorb. Instead of being digested like other nutrients, it passes through the digestive system, providing benefits along the way.

Soluble fiber dissolves in water and forms a gel-like substance. This property makes it excellent for slowing digestion, stabilizing blood sugar levels, and supporting heart health. Insoluble fiber does not dissolve in water. Instead, it adds bulk to stool and helps food move more quickly through the digestive tract, preventing constipation and promoting regularity. Both types of fiber are important for supporting healthy digestion and helping you feel your best.

Think of soluble fiber as the stabilizer in your diet and insoluble fiber as the cleanser. Both are essential, and together they contribute to a balanced digestive system.

How each type of fiber affects digestion and health

The effects of soluble and insoluble fiber go far beyond keeping your digestive system running smoothly. Each plays a unique role in supporting long-term health.

Some of the benefits of soluble fiber include:

• Supports heart health: By binding with cholesterol particles, soluble fiber helps lower LDL (“bad”) cholesterol levels, reducing cardiovascular disease risk.
• Regulates blood sugar: Since it slows down the absorption of sugar, soluble fiber helps prevent rapid blood sugar spikes and crashes—especially important for people managing diabetes or insulin resistance.
• Feeds gut bacteria: Soluble fiber is a prebiotic, meaning it nourishes beneficial gut microbes. A healthy gut microbiome has been linked to improved immunity, better mood regulation, and even reduced inflammation.

Some of the benefits of insoluble fiber include:

• Promotes bowel regularity: Insoluble fiber increases stool bulk and accelerates the passage of waste, reducing constipation, bloating, and discomfort.
• Supports digestive health: It helps prevent conditions like diverticulosis and may lower the risk of colon cancer by keeping waste moving efficiently through the colon.
• Provides a feeling of fullness: While it doesn’t directly impact blood sugar like soluble fiber, insoluble fiber helps you feel satisfied after meals by physically filling the stomach.

Both types of fiber work together: soluble fiber supports nutrient absorption and metabolic health, while insoluble fiber keeps the digestive tract clean and regular.

Food sources of soluble vs. insoluble fiber

To reap the full benefits of fiber, it’s important to include a variety of foods in your diet. Many fiber-rich foods contain both soluble and insoluble fiber, but some lean more heavily toward one type.

Foods high in soluble fiber include:

• Oats and oatmeal
• Barley
• Legumes (beans, lentils, chickpeas)
• Apples, oranges, and pears
• Carrots and sweet potatoes
• Flaxseed and chia seeds
• Psyllium husk

Foods high in insoluble fiber include:

• Whole wheat and bran
• Nuts and seeds (especially with skin)
• Brown rice and whole grains
• Leafy greens (spinach, kale, collard greens)
• Broccoli, cauliflower, and green beans
• Potato skins
• Fruits with edible peels (apples, grapes, plums)

For optimal health, most people should aim for about 25–38 grams of fiber per day, depending on age and gender. Incorporating a mix of both fiber types helps cover all bases for digestive and metabolic wellness.

If you struggle to get enough fiber into your diet through foods, you may want to consider using a fiber supplement. Many fiber supplements dissolve easily in water, and are a simple way to boost the amount of fiber in your diet. Just like when you're adding fiber-rich foods to your diet, be sure to take it slow if you decide to try supplements. Add just a bit each day until you understand how well your body tolerates the supplement. Of course, it's a good idea to talk with your healthcare provider before adding any supplements to your diet.

Fiber's role in weight management and blood sugar control

One of the biggest advantages of fiber is its role in weight management and blood sugar regulation—two areas where diets often fall short.

Fiber promotes satiety, or the feeling of fullness after eating. Soluble fiber slows digestion and helps meals feel more satisfying, reducing the likelihood of overeating. Insoluble fiber physically takes up space in the stomach, which also contributes to fullness. Together, they support portion control and reduce unnecessary snacking.

Research shows that people who eat high-fiber diets tend to weigh less and are more successful at maintaining weight loss. This is partly because high-fiber foods are often nutrient-dense and lower in calories compared to processed, fiber-poor options.

For individuals with type 2 diabetes or prediabetes, fiber is particularly valuable. Soluble fiber slows carbohydrate absorption, leading to steadier blood sugar levels. This can reduce the need for insulin and lower the risk of blood sugar crashes. Even for those without diabetes, a high-fiber diet helps stabilize energy levels throughout the day, preventing the highs and lows associated with refined carbs and sugary foods.

Choosing the right fiber for your goals

If you're unsure of where to start when it comes to adding fiber to your diet, you're not alone. Both soluble and insoluble fiber are necessary, but the right balance depends on your personal health goals and digestive needs.

Follow these tips to effectively increase your fiber intake to meet your unique health and wellness needs:

• For heart health: Focus on soluble fiber from oats, beans, and flaxseed to help lower cholesterol.
• For constipation relief: Emphasize insoluble fiber from whole grains, vegetables, and fruit skins to keep things moving.
• For blood sugar management: Soluble fiber sources like lentils, apples, and psyllium husk are especially effective.
• For weight loss and satiety: Aim for a balance — soluble fiber keeps hunger at bay, while insoluble fiber provides fullness and digestive support.
• For overall gut health: Include both, since soluble fiber nourishes healthy bacteria and insoluble fiber promotes bowel regularity.

If you’re new to increasing fiber intake, do so gradually and drink plenty of water. Too much fiber too quickly can cause gas, bloating, or discomfort (especially if you deal with digestive issues like diverticulitis). If you find that you don't feel well after increasing your fiber, eat a lower-fiber diet for a day or two, and slowly work your way up.

How Evidation can help you feel your best

If you're working to become the healthiest, happiest version of yourself, Evidation is here to help. When you download the free Evidation app, you'll be prompted to share the health data that you're already tracking (such as data from your wearable fitness tracker, data from your nutrition tracking app, etc.). Our app will use the information you share to find patterns and trends, and we'll offer you personalized, content-based insights that provide you with the information you need to take your health to the next level. Click here to learn more about how Evidation works and get started today.

Every time we sit down to eat, our bodies begin the process of changing food into nutrients we can use for energy, repair, and growth. Digestive enzymes are at the center of this process. Residing in the gut, digestive enzymes are vital proteins that work to support digestive health, provide your body with nutrients, and even support a healthy immune system. Here, we'll explore more about digestive enzymes, including how they function, why they're so important for your overall health, and whether it makes more sense to get your digestive enzymes from food or from supplements.

What are digestive enzymes?

Simply put, enzymes are proteins that facilitate chemical reactions. Digestive enzymes are proteins that help the digestive system break down food to give the body energy. These proteins are released at multiple places as food travels through the body. Made by the mouth, stomach, small intestine, and pancreas, digestive enzymes work to break down fats, carbohydrates, and proteins. While the body primarily makes its own digestive enzymes, some can be found in foods, like pineapple, papaya, and fermented foods (like kimchi and sauerkraut).

Most people's bodies make plenty of enzymes for healthy digestion. Certain conditions like cystic fibrosis, pancreatic cancer, gastrointestinal issues, and chronic pancreatitis can inhibit the body's ability to create digestive enzymes. People who have these health conditions may need to take digestive enzyme supplements to support healthy digestion. Many people find they respond well to over-the-counter digestive enzymes, while others require prescription digestive enzyme replacement therapy known as pancreatic enzyme replacement therapy, or PERT.

The body releases a number of digestive enzymes throughout the digestive process, including:

• Amylase: This enzyme is vital for digesting carbohydrates, as it breaks starches down to sugars.
• Maltase: This enzyme converts malt sugar into glucose, which can be used immediately or stored in the liver for use at another time.
• Lactase: If you're lactose intolerant, your body likely does not produce enough lactase. This enzyme breaks down lactose, a simple sugar found in milk.
• Lipase: This enzyme helps to break down fatty acids (like those found in fish).
• Proteases: This group of digestive enzymes works to break protein down into amino acids, and supports immune function, blood clotting, cell division, and more.
• Sucrase: This enzyme converts sucrose into fructose and glucose, which are easier for the body to absorb and use for quick energy.

How do digestive enzymes function?

When you eat, digestion begins immediately. As you chew, a digestive enzyme in saliva—amylase—begins to break starches in your food down into simple sugars, providing the body with a quick source of energy as your food continues to move through your digestive system.

After you swallow your food, protease enzymes in the stomach begin to break down protein. Food then moves into the small intestine, where it encounters digestive enzymes released by the pancreas, including lipase, amylase, and more protease. These enzymes work together to further break down carbohydrates, proteins, and fats. Lactase is also released in the small intestine. These nutrients are then absorbed into the bloodstream through the lining of the small intestine, where they're used as energy throughout the body.

Signs that you may have a digestive enzyme insufficiency

As we mentioned, certain health issues—especially issues that affect the pancreas—can make it harder for your body to make enough digestive enzymes to properly support the digestive process.

Signs of digestive enzyme insufficiency can include:

• Unexplained weight loss
• Oily bowel movements
• Constipation
• Unexplained, ongoing abdominal pain or cramping
• Bloating
• Diarrhea
• Persistent gas

If you notice that you have these symptoms continually, it's a good idea to talk with your doctor. While some of these symptoms could simply be signs you need to make some dietary changes, they could also be indicative of a serious health condition, like diverticulitis or pancreatic problems. Left untreated, digestive enzyme insufficiency can result in serious health problems, including malnutrition.

Supplements vs. food: what's the best choice?

There's little research to suggest the digestive enzymes contained in certain foods (like pineapples and avocados) do much to aid digestion. Instead of trying to load up on enzyme-rich foods, it's a better idea to cut processed foods from your diet and add in fiber-rich fruits and vegetables to support healthy digestion.

If you're experiencing symptoms of a digestive enzyme deficiency and believe you may need digestive enzyme supplementation, talk with your doctor. Some simple digestive enzyme issues (like lactose intolerance) are easily treated with over-the-counter digestive enzymes. Your doctor can help to guide you in the right direction if you need additional enzymes, or can recommend further testing to rule out serious digestive issues.

Are digestive enzymes and probiotics the same thing?

While both are important for digestion, digestive enzymes and probiotics are not the same thing. Digestive enzymes are proteins that facilitate chemical reactions that allow the body to get energy, while probiotics are live microorganisms that live in the gut and help to maintain a healthy balance of bacteria throughout the digestive system. You can (and should!) eat foods rich in probiotics (like yogurt and kefir) to support a healthy digestive system.

If you're ready to improve your health, we're here to help

Whether you're working to improve your digestive health, are trying to become more active, or simply want to enhance your overall wellness, Evidation is here to support you as you work toward your health goals. When you download our free app, you'll be asked if you'd like to share any of the health data you're already tracking with us (for example, data from your wearable fitness tracker, or from your nutrition tracking app). We'll use the data you choose to share to find patterns and trends, then share actionable, personalized, content-based insights to help you make the decisions that keep your health moving forward. We'd love to start supporting you today. Click here to download the Evidation app and get started.

You've likely heard of the importance of prebiotics and probiotics to support digestive health. Both are key to maintaining a healthy balance of bacteria in the gut, and understanding the difference between the two can help you make smart decisions about nutrition and supplementation.

Here, we'll take a look at the difference between prebiotics and probiotics, explore how the two work together, go over whole food and supplementation options to help you balance your gut health, and check out some healthy recipes that you can use to support healthy digestion.

What's the difference between prebiotics and probiotics?

Both prebiotics and probiotics are essential to maintaining a healthy gut, but they serve different functions in the body. Prebiotics are types of fiber that serve as food for beneficial bacteria that live in the gut, while probiotics are live bacteria that reside in the gut and provide health benefits when consumed.

Probiotics are hard at work in your digestive system, and eating foods like kefir, sauerkraut, kimchi, and yogurt can help increase their numbers. In addition to helping you effectively digest food, probiotics support immune health, help to manage cholesterol and blood sugar levels, and may even contribute to better moods and mental health. While eating any type of probiotic food can support digestive health, it's important to diversify your intake when possible. Different types of probiotics come from different foods, and creating a diverse probiotic environment can help you feel your best.

Prebiotics are non-digestible fibers that support the health of probiotics. Bananas, onions, garlic, leeks, asparagus, and whole grains all contain prebiotics. While prebiotics don't introduce new bacteria to the gut, they do help your existing probiotics support your well-being. Prebiotics aren't only good for your probiotics—they help to support other aspects of digestive health by reducing inflammation in the gut and enhancing nutrient absorption. Prebiotics can also help to manage blood sugar and increase calcium absorption.

How prebiotics and probiotics work together

At birth, each person already has a unique gut microbiome. We can maintain and repair the health of the gut microbiome by providing existing bacteria with prebiotic food, as well as adding new bacteria by eating probiotics.

For probiotics to do the hard work of maintaining a healthy microflora environment in the gut, they need fuel. Prebiotics help probiotics function effectively. You have more than 100 trillion good bacteria living in your gut, and providing them with support is vital for your overall health.

Supplementation vs. whole foods

Generally, it's best to get prebiotics and probiotics from whole food sources. These tend to offer a greater variety of prebiotics and probiotics than supplements. That being said, if your healthcare provider recommends that you take a specific type of prebiotic or probiotic to treat a condition, it may make more sense to use a supplement. An important note: prebiotic and probiotic supplements aren't regulated by the FDA, so it's smart to talk with your doctor about the supplement brands that make the most sense for your needs. You'll also need to pay close attention to the storage instructions for prebiotic and probiotic supplements, as some are not shelf-stable.

Why balanced gut health matters

Maintaining a healthy variety of probiotics in the gut—and supporting those bacteria with prebiotics—is essential for health and well-being.

Poor gut health is linked to a number of symptoms and health conditions, including:

• Digestive issues like bloating, heartburn, irritable bowel syndrome, constipation, and diarrhea
• Autoimmune conditions like thyroid problems, rheumatoid arthritis, and childhood eczema
• Sleep problems
• Difficulty maintaining a healthy weight (potentially due to sugar cravings associated with poor gut health)
• Mental health issues like depression and anxiety

Prebiotic and probiotic recipes

Thankfully, improving your gut health can go a long way in alleviating symptoms associated with an imbalance in your digestive system's microbiome. Let's take a look at some recipes packed with ingredients that can help get your gut health back on track.

Quinoa or Millet Breakfast Bowl

Sourced from Martha Stewart

Ingredients

• 2 cups cooked millet or quinoa
• 1 cup milk (or alt milk)
• Pinch kosher salt
• 1 to 2 tablespoons pure maple syrup, plus more for serving
• Pinch ground cinnamon
• Sliced banana and cocoa nibs, for serving

Directions

Combine grains, milk, 1 cup water, and salt in a pot. Bring to a boil, then reduce heat to medium and simmer, stirring, until creamy, 15 to 18 minutes. Stir in maple syrup and a generous pinch of ground cinnamon. Top with sliced banana, cocoa nibs, and more maple syrup before serving.

Slow Cooker Shredded Barbecue Chicken with Kefir Cilantro Slaw

Sourced from Cookin' Canuck

Ingredients

The sauce:

• ½ teaspoon canola oil
• 2 garlic cloves minced
• 1 cup ketchup
• 2 tablespoons cider vinegar
• 2 tablespoons molasses
• 1 tablespoon Dijon mustard
• 2 teaspoons Worcestershire sauce
• ½ chipotle pepper seeded & minced
• 1 teaspoon Adobo sauce

The chicken:

• 2 lbs. boneless skinless chicken thighs, fat trimmed (about 6 thighs)
• ½ teaspoon salt
• ½ teaspoon ground pepper
• 1 teaspoon canola oil

The slaw:

• ⅓ cup plain kefir
• 1 tablespoon apple cider vinegar
• 1 ½ teaspoon honey
• 1 teaspoon Dijon mustard
• ⅛ teaspoon salt
• ⅛ teaspoon ground pepper
• ¼ small green cabbage thinly sliced (about 1 ½ cups)
• ¼ small purple cabbage thinly sliced (about 1 ½ cups)
• 1 cup shredded carrot
• ¼ cup minced cilantro
• 4 whole wheat hamburger buns split and lightly toasted

Instructions

The sauce:

1. Heat the canola oil in a medium saucepan set over medium heat. Add the garlic and cook until fragrant, about 30 seconds.
2. Add the ketchup, cider vinegar, molasses, Dijon mustard, Worcestershire sauce, chipotle pepper and Adobo sauce. Whisk to combine. Heat the sauce until simmering.

The chicken:

1. Season the chicken thighs with salt and pepper.
2. Heat the oil in a large skillet set over medium-high heat. Add half of the chicken and brown on both sides, 2 to 3 minutes per side. Repeat with the remaining chicken.
3. Place the chicken into the bottom of a large slow cooker.
4. Pour the barbecue sauce over the chicken and turn to coat.
5. Set the slow cooker to LOW and cook until the chicken is tender, about 4 hours.
6. Transfer the chicken to a cutting board and shred with 2 forks. Return the chicken to the slow cooker and toss to coat with the sauce.

The slaw:

1. In a medium bowl, whisk together the Kefir, cider vinegar, honey, Dijon mustard, salt and pepper.
2. In a large bowl, toss together the green and purple cabbage, shredded carrot and cilantro. 
3. Pour the dressing over the slaw mixture and toss to coat.

Putting it together:

Place one hamburger bun half on each of 8 plates. Top each with ½ cup of the chicken mixture and ½ cup of the slaw. Serve.

We're here to help you take your wellness to the next level.

At Evidation, our team is here to help you take steps toward becoming your happiest, healthiest self. When you download our app, you'll be prompted to share the health data you're already tracking (you're in full control of your data and can choose to stop sharing your information with us at any time). We'll use the health data you choose to share to find patterns and connections, and then we'll offer you personalized, content-based insights to help inform your health decisions. Bonus: we'll reward you along the way for the steps you take toward improving your health. Click here to download Evidation today and get started.

You may have heard the gut referred to as your second brain. The microorganisms in the gut (including viruses and bacteria) play crucial roles in many of our body's systems, including our mental health, skin health, immune system, and more. Gut problems can be tough to pinpoint, since symptoms can mirror other conditions.

If your doctor has diagnosed you with gut dysbiosis, you may be unsure of what steps to take to improve your gut health. Thankfully, there are many steps you can take to help you get your digestive microbiome back on track. Here, we'll explore the definition of gut dysbiosis, signs and symptoms of the condition, how gut dysbiosis can affect your health, and what you can do to help get your gut health back on track.

What is gut dysbiosis?

Gut dysbiosis is a digestive condition that results from an imbalance of the gut's microbiome. The gut normally contains a balance of "good" and "bad" microbes, and it's essential that each stays in balance with the other. When the balance is disrupted, gut dysbiosis can occur.

Signs and symptoms of gut dysbiosis

Symptoms of gut dysbiosis can vary widely from one person to another. Digestive issues associated with gut dysbiosis can include bloating, gas, diarrhea, constipation, heartburn, and acid reflux.

As we mentioned, problems in the gut can affect many systems in the body. Many people who experience gut dysbiosis have mental health symptoms, such as anxiety, depression, and brain fog, as well as skin conditions like acne, eczema, and rosacea.

You may have symptoms that can be difficult to explain, such as unintended weight gain or weight loss, food intolerances that you didn't have previously, joint pain, chronic fatigue, autoimmune conditions, and a lowered ability to fight off infections.

It can take time for your doctor to diagnose you with gut dysbiosis, especially since symptoms tend to come and go over time. If you're experiencing digestive issues, your doctor may ask that you track your symptoms over a period of time to help them determine whether you may have gut dysbiosis. Your doctor may perform several tests to determine whether you have gut dysbiosis, including a breath test that can measure the amount of bacteria in your gut, organic acid tests that measure the amount of bacteria in your urine, and other tests that can provide your doctor with a comprehensive picture of your digestive health.

Moving forward: How do you flush bad bacteria from your gut?

If you've been diagnosed with gut dysbiosis, or you think you may be experiencing the condition, you may want to try some at-home remedies. Starting a healing gut dysbiosis diet can take some time, but it can be well worth it when you see how many aspects of your life are positively affected by a healthy gut.

Try these tips to begin a healing gut dysbiosis diet:

• Probiotics: These live bacteria can help to restore your gut's natural balance. Probiotics can be found in yogurt, kefir, kimchi, miso, and other fermented foods.
• Prebiotics: These fiber-rich foods help to feed the good bacteria in your gut. Foods rich in prebiotics include garlic, onions, bananas, and asparagus.
• Digestive enzymes: Often available in tablet form, digestive enzymes can help your body break down food, which can reduce symptoms of gut dysbiosis like bloating. Including these supplements as a part of your nutrition routine can help increase the amount of nutrients your body is able to absorb from the food you eat.
• Dietary changes: Limiting alcohol, processed foods, and artificial sweeteners can help to restore your gut's natural balance. Including high-fiber foods (like whole grains and vegetables), polyphenol-rich foods (like green tea and berries), and foods rich in omega-3 fatty acids (like salmon and walnuts) in your diet can help get your bacterial balance back on track.

An important note: it's important to talk with your doctor before adding supplements to your routine. Especially if you’re managing a health condition or taking prescription medications.

Stress and Your Gut

Chronic stress can make it harder for your gut to stay healthy. Practicing mindfulness, yoga, meditation, and getting regular exercise can help. If you're under a high level of stress, you may find that working with a therapist can provide you with individualized stress management techniques that can help to reduce your symptoms.

Tracking your nutrition

In order to understand how your nutrition affects your digestive system, it can be helpful to track your food using an app. MyFitnessPal, LoseIt!, and Lifesum can all help you learn more about how the foods you eat affect your health.

At Evidation, we use any data that you choose to share with us to help you understand more about your health. Since health conditions don't exist in a vacuum, our technology aggregates multiple health factors to help you understand how your health-related decisions increase or decrease your gut dysbiosis symptoms.

A few tips to help you get started with tracking your nutrition:

• For the first few days, simply get used to tracking everything you eat. Try your best to stay away from judgment. The initial phase of tracking your nutrition is simply about collecting information and recognizing patterns—not talking down to yourself.
• If you find it difficult to remember to log the foods you eat, you may find that setting an alarm on your phone a few times a day can help.
• Focus on progress, not perfection. If you forget to log a meal or a snack, you don't have to scrap your tracking for the day. Simply get back into it right away—don't wait for the next morning (or next week) for a fresh start.

At Evidation, we're here to help you feel your best

No matter where you're at on your health journey, the Evidation team is here to help you make the changes necessary to feel your best. When you choose to share your health data through our app, we'll analyze your information to provide you with personalized, content-based insights that help you gain insights into how your food choices, stress levels, hydration, and other factors affect your health.

Getting started with the free Evidation app is easy. Click here to learn more about what we do and download the Evidation app today.

Digestive health issues can be tough to talk about, but doing so can be life-saving. From problems in the bathroom to unexplained weight loss, the symptoms of digestive issues can vary. Eating foods to support a healthy digestive system isn't just important for your gut health—it's also important to keep all the systems in your body functioning properly. When your body is digesting food correctly, you're getting the nutrients that you need, providing you with fuel to propel your life forward. Here, we'll explore common digestive issues and foods you can eat to help your digestive system thrive.

Gastroesophageal reflux disease (GERD)

Gastroesophageal reflux disease is a severe and chronic form of acid reflux. Usually, a circular band of tissue at the bottom of the esophagus relaxes to allow liquid and food to enter the digestive system. After the food or liquid has entered the stomach, the band of tissue closes again. In people who have GERD, the band does not close properly, allowing stomach acid to move into the esophagus.

While GERD can cause heartburn, it can also cause other symptoms, including:

• Regurgitation of food or stomach acid
• Chronic cough
• Chronic sore throat
• Difficulty swallowing

If you need to take antacids more than twice a week, or you're experiencing severe symptoms, it's important that you reach out to your healthcare provider. Left untreated, GERD can lead to serious health complications, including esophageal cancer.

Foods to eat to help your body heal from GERD include:

• Lean proteins, like chicken, turkey, and fish
• Whole grains, like oatmeal and brown rice
• Low-acid vegetables, like broccoli, leafy greens, sweet potatoes, and green beans
• Low-acid fruits, like bananas, melons, and pears

Crohn's disease

Crohn's disease is a type of inflammatory bowel disease, or IBD, that can cause chronic inflammation throughout the digestive tract. Symptoms may come and go depending on stress levels, diet, and other factors.

Common symptoms of Crohn's disease include:

• Diarrhea
• Abdominal pain
• Rectal bleeding
• Weight loss

If you're experiencing ongoing diarrhea, stomach pain, or unexplained weight loss that doesn't resolve on its own, it's important to see your healthcare provider.

Thankfully, paying careful attention to your diet can help you manage your Crohn's symptoms, and in time, help you achieve remission.

Foods that can be helpful in managing Chron's symptoms during flare-ups include:

• Broths and soups
• Fruits without skin or seeds
• Lean proteins
• Low-fiber grains like plain pasta
• Well-cooked vegetables like carrots or zucchini

Celiac disease

Celiac disease is a condition in which the body's immune system has a serious reaction to gluten. While there isn't currently a cure for celiac disease, following a careful gluten-free diet can help you avoid symptoms.

Common symptoms of celiac disease include:

• Diarrhea
• Constipation
• Nausea
• Vomiting
• Abdominal pain
• Bloating
• Gas

Many people who have celiac disease also experience symptoms that aren't related to digestion, including headaches, fatigue, skin rashes, nervous system issues (like tingling in the hands and feet), mouth ulcers, anemia, and joint pain. If you have diarrhea or other digestive issues that continue for two weeks or more, it's important to talk with your healthcare provider about next steps.

If you have celiac disease, it's important that you eat a well-balanced, gluten-free diet. Foods that offer high nutrient density while still allowing you to avoid gluten include:

• All fruits and vegetables, including potatoes
• Meat, poultry, and fish (cannot be breaded)
• Rice and rice noodles
• Beans, legumes, and nuts
• Most dairy, including butter, cheese, and milk

While you'll likely notice many gluten-free processed foods in the health food aisle of the grocery store, it's a good idea to choose whole, natural, unprocessed foods as often as possible.

Irritable bowel syndrome (IBS)

IBS is a common digestive condition that affects the large intestine and can cause regular gastrointestinal discomfort. There are many potential causes of IBS, including food moving through your digestive system too quickly or too slowly, stress, genetics, and oversensitive nerves in the gut.

Symptoms of IBS commonly include:

• Abdominal pain
• Bloating
• Excessive gas
• Heartburn
• Lack of energy
• Changes in bowel habits (including constipation and/or diarrhea)

Lifestyle changes can help to alleviate the symptoms of IBS. If you notice a change in your bowel habits, or notice that your IBS symptoms are becoming worse, it's important to reach out to your healthcare provider.

Foods that can help to alleviate IBS symptoms include:

• Fruit, including strawberries, bananas, and blueberries
• Nuts and seeds (in small amounts—try to stick to 10–15 pieces)
• Lean protein, like beef, pork, chicken, fish, and eggs
• Vegetables, including bean sprouts, bok choy, carrots, chives, and cucumbers

Peptic ulcers

Peptic ulcers are small, open sores that develop in the stomach lining, and can be caused by long-term use of NSAIDs (like aspirin or ibuprofen) or by a long-term H. pylori bacterial infection.

Symptoms of peptic ulcers can include:

• Burning stomach pain (similar to the pain of heartburn)
• Nausea
• Weight loss due to loss of appetite

If you're showing signs of an ulcer, it's important to reach out to your healthcare provider for evaluation. Without treatment, peptic ulcers can create severe health issues. If you're experiencing severe abdominal pain, are vomiting a substance that looks like coffee grounds, or are experiencing black, tarry stools, it's possible that you're bleeding internally, and it's vital to seek emergency care right away.

Foods that can help provide comfort when you're experiencing a peptic ulcer include:

• Skinless poultry
• Fruits (you may need to avoid citrus fruits depending on how they affect your ulcers)
• Vegetables (avoid spicy peppers and tomatoes)
• Mild herbs and spices like turmeric, cinnamon, and ginger

Monitoring your digestive health with Evidation

When you choose to share health data with our team, we'll use it in tandem with your answers to our survey questions to develop insights about your health. We'll also give you the opportunity to participate in research studies that can help move medicine forward—allowing you to potentially contribute to health discoveries that can help you and others living with similar digestive conditions.

At Evidation, we're here to help you make the most of every day

When you feel healthy, it's easier to enjoy your day-to-day life, and at Evidation, our team is here to help! With your permission, our app uses the health data you're already tracking to offer personalized, content-based insights that can help you make decisions that move your health forward. We're excited to support you and help you start feeling your best, one healthy decision at a time. Click here to learn more about what we do and get started with our free app today.