Miso Benefits: What the Evidence Shows
Miso is a fermented soy paste with some live microbes and promising but mostly observational research, plus a lot of sodium.
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Do Overnight Oats Have Fiber? What the Evidence Says
Yes: a jar of overnight oats has about 4 grams of fiber from the oats alone, and chia and berries can triple it.
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What Is Prebiotic Soda? A Clear Answer
Prebiotic soda is a low-sugar fizzy drink with added plant fiber such as inulin. Here is what is in a can and what the research shows.
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Carnivore Diet and Gut Health: A Practical Guide
What an all-meat diet does to gut bacteria, fiber and digestion, what the limited research shows, and how to approach it more safely.
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Raw Sauerkraut: What You Need to Know
Raw sauerkraut keeps its live bacteria. Learn how it differs from canned kraut, what the research shows and how to buy or make it.
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Fermented Drinks: What You Need to Know
Kefir, kombucha and other fermented drinks explained: what they are, what the gut research shows, and how to choose one wisely.
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Are Mushrooms High in Fiber? What the Evidence Says
Most mushrooms have only 1 to 3 grams of fiber per serving. Here is how common types compare and how to use them in a high-fiber diet.
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How Much Sauerkraut a Day for Gut Health? The Complete Answer
Start with 1 to 2 tablespoons of raw sauerkraut a day and work up to 1/4 to 1/2 cup. Here is what studies used and why sodium sets the limit.
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What Is Kimchi? A Clear Answer
Kimchi is a Korean dish of salted, seasoned vegetables fermented by lactic acid bacteria. Here is what is in it, how it is made and how to eat it.
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BRAT Diet: A Practical Guide
What the BRAT diet is, why doctors no longer recommend a strict version, and a gentler way to eat and drink after a stomach bug.
