🌿 Wellness Wednesday: 3 Gut-Healing Foods to Add to Your Plate Today

Your gut health is the foundation of your overall wellness. When your digestive system is nourished and balanced, it doesn’t just help with smoother digestion—it strengthens your immune system, boosts energy levels, and even supports your mental clarity. Today, let’s dive into three powerful categories of gut-healing foods you can start adding to your plate right away.

Gut-healing foods: fermented (kimchi, kefir), prebiotic (garlic, onions), and fiber-rich (berries, oats).

1. Fermented Foods

Examples: Kimchi, Sauerkraut, Kefir

Fermented foods are packed with live probiotics—those friendly bacteria that help balance your gut microbiome. These foods can reduce bloating, strengthen your immune system, and improve nutrient absorption. Kimchi and sauerkraut, for example, also deliver antioxidants and vitamins, while kefir provides calcium and protein for bone health.

👉 Pro tip: Add a spoonful of kimchi or sauerkraut as a flavorful side dish, or use kefir in your smoothies for a gut-friendly twist.

2. Prebiotic Foods

Examples: Sweet Potatoes, Garlic, Onions

If probiotics are the “good bacteria,” then prebiotics are the fuel that help them thrive. Foods like garlic, onions, and sweet potatoes provide fiber and resistant starches that feed healthy bacteria in your gut. This not only improves digestion but also helps regulate blood sugar and supports long-term gut health.

👉 Pro tip: Roast sweet potatoes for a comforting side, or add garlic and onions to your soups, stir-fries, and sauces for a double punch of flavor and gut support.

3. Fiber-Rich Foods

Examples: Berries, Beans, Oats

Fiber is a powerhouse for gut health—it keeps things moving, supports healthy cholesterol levels, and fuels the bacteria in your digestive tract. Berries bring antioxidants to the table, beans offer plant-based protein, and oats provide beta-glucan, a type of soluble fiber that promotes heart health.

👉 Pro tip: Sprinkle berries on your morning oats, toss beans into your salads, or try overnight oats with fruit for an easy, nourishing breakfast.

🌸 Final Thought

Caring for your gut is one of the best gifts you can give your body. Start by incorporating even one food from each of these categories into your meals this week. Small changes lead to big results—and your body will thank you for it.

💡 Want more step-by-step guidance on healing your gut, reducing inflammation, and eating in a way that actually feels good? Explore our 30-Day Anti-Inflammatory Meal Plan or join the Simplify Healthy Eating Meal Plan Membership for simple recipes, grocery lists, and the accountability you need to stay on track.

5 Signs Your Gut Needs Attention (And What You Can Do About It)

Your gut does more than just digest your food—it’s the command center for your immune system, your second brain, and a key player in your energy and emotional regulation. When your gut is out of balance, it sends signals. The question is: are you paying attention?

In today’s wellness world, gut health is finally getting the spotlight it deserves. And rightfully so. A compromised gut doesn’t just show up as stomach pain—it can affect everything from your mood to your cravings to how tired you feel day to day.

Here are five common signs that your gut might need a little love—and what to do about it:

1. Frequent Bloating After Meals

Bloating might feel like an everyday annoyance, but it’s actually one of your gut’s biggest red flags. If you constantly feel puffy or uncomfortable after eating, it could be a sign of:

• Poor digestion

• Food intolerances

• Imbalanced gut bacteria (dysbiosis)

You don’t have to live with that post-meal balloon feeling. Pay attention to how your body responds to different foods, slow down your eating, and consider eliminating inflammatory triggers like refined sugar, dairy, or gluten to see if symptoms improve.

2. Irregular Bowel Movements

Your bathroom habits tell a story—and when that story is inconsistent, your gut may be struggling.

If you’re swinging between constipation and diarrhea, or relying on coffee, laxatives, or “gut teas” just to stay regular, your digestive system is crying out for help. A healthy gut should move consistently, with bowel movements that feel complete and natural.

Supporting your gut with fiber-rich, anti-inflammatory foods (like leafy greens, chia seeds, and berries) can help restore rhythm and reduce discomfort.

3. Food Cravings That Won’t Quit

Do you find yourself always craving sugar, bread, or chips? That might not just be a lack of willpower—it could be your gut bacteria hijacking your hunger signals.

When your gut microbiome is out of balance, harmful microbes can influence your cravings and drive you to eat what they thrive on (hint: it’s not kale). This cycle leads to more inflammation, more cravings, and more frustration.

Balancing your gut flora with prebiotic and probiotic foods can help stabilize those urges and give you back control.

4. Low Energy Throughout the Day

Struggling to stay awake even after a full night’s sleep? You might think it’s just burnout, but fatigue can be a sign that your gut isn’t properly absorbing nutrients.

If your body can’t break down and utilize what you’re eating, it’s like filling a gas tank with the wrong fuel. You’ll always feel like you're running on empty.

Adding anti-inflammatory foods that support digestion—like ginger, turmeric, and fermented vegetables—can improve nutrient absorption and boost energy levels naturally.

5. Mood Swings or Brain Fog

The gut-brain connection is no joke. Scientists now refer to the gut as the “second brain” because of how deeply it's connected to our central nervous system.

When your gut is out of balance, neurotransmitters like serotonin and dopamine (which play a huge role in mood and mental clarity) are disrupted. The result? You might feel anxious, down, irritable, or mentally foggy—even if everything else in life seems okay.

By supporting gut health, you can stabilize your mood, sharpen your focus, and bring more mental clarity into your day.

So… What Now?

If any of these signs hit close to home, it might be time to show your gut some serious love. Here's how to get started:

✅ Switch to a gut-friendly, anti-inflammatory meal plan
✅ Focus on whole foods rich in fiber, antioxidants, and healthy fats
✅ Eliminate known gut disruptors like ultra-processed foods, added sugars, and artificial sweeteners
✅ Hydrate well and prioritize sleep
✅ Introduce gentle movement and mindfulness to support digestion

Need Help Healing Your Gut Naturally?

Don’t try to figure it all out on your own. Our 30-Day Anti-Inflammatory Meal Plan is designed to reset your gut with simple, healing meals, weekly grocery lists, and recipes that actually taste good. It's perfect for beginners and busy folks who want to feel better without overthinking every bite.

Or go even deeper with our Simplify Healthy Eating Meal Plan Membership—where you’ll get rotating plans, expert tips, and a supportive community to keep you on track.

✨ Your gut is always talking. Let’s make sure it’s happy, healthy, and working in your favor.

Tell us in the comments below—
Which of these signs have you experienced lately?
And what’s one thing you’re ready to change to support your gut health?

Thirsty Thursday: Bone Broth – A Gut-Healing Sip Worth Savoring

We’re switching it up this week! Instead of our usual fruity or protein-packed drink feature, today’s Thirsty Thursday spotlight is all about a warm, nourishing classic: bone broth.

This comforting, savory drink isn’t just for cold winter nights — it’s a powerful, healing beverage that can work wonders for your gut, joints, skin, and overall wellness. Whether you sip it straight from a mug or use it as the base for soups and stews, bone broth is the ultimate multitasking health elixir.

A graphic of a cup of bone broth listing the wellness benefits of drinking it daily.

Why Bone Broth Deserves a Spot in Your Wellness Routine

1. Rich in Collagen for Gut Lining Repair
Bone broth is a natural source of collagen, which helps strengthen and repair the gut lining. This is especially important for those dealing with digestive issues, bloating, or leaky gut.

2. Packed with Amino Acids that Reduce Inflammation
The amino acids glycine and proline found in bone broth are known to reduce inflammation, support tissue repair, and promote joint health.

3. Supports Healthy Gut Bacteria
A healthy gut microbiome is essential for digestion, immunity, and even mood regulation. Bone broth’s minerals and compounds help feed beneficial bacteria and keep your gut ecosystem balanced.

4. Easy to Digest & Absorb
Unlike some nutrient-dense foods that can be heavy on digestion, bone broth delivers vitamins, minerals, and protein in a form your body can easily absorb — perfect for when your system needs something gentle.

How to Enjoy Bone Broth

• Sip it warm between meals for a satisfying, savory pick-me-up.

• Use it as a cooking base for soups, stews, or sautéed veggies.

• Add herbs and spices for an extra flavor and health boost.

Pro Tip:

If you’re looking to make it a daily habit, prep a big batch at the start of the week and store it in the fridge for quick heating.

Bottom line: Bone broth is more than just comfort in a cup — it’s a nutrient-rich powerhouse that supports gut health, joint strength, and overall vitality.

Subscribe⬇️so you never miss when we post!

TRE Blog RSS

The Gut-Brain Connection Explained: Why Your Belly Might Be Controlling Your Mood

Have you ever had a “gut feeling” about something? Or noticed that when you're anxious, your stomach feels tight or upset? That’s no coincidence.

Science is now confirming what many of us have sensed all along — your gut and your brain are in constant communication. This powerful relationship is known as the gut-brain connection, and it's one of the most overlooked keys to better mental and physical health.

Let’s break it down.

Your Gut and Brain Are Always Talking

Your digestive system isn’t just about breaking down food. It's actually home to its own complex neural network, often referred to as the enteric nervous system — or what many experts call your second brain.

This system is deeply wired into your central nervous system. That means what’s happening in your gut can directly impact how you think, feel, and function day to day. This connection is called the gut-brain axis — and it runs both ways.

Translation: What’s going on in your belly affects your brain—and vice versa.

90% of Your Serotonin Is Made in Your Gut

You’ve heard of serotonin, right? It’s the “feel-good” hormone that helps regulate your mood, sleep, and overall sense of well-being.

Here’s the kicker: about 90% of your serotonin is produced in your gut, not your brain.

That means if your gut is inflamed, imbalanced, or overwhelmed by processed foods, stress, or antibiotics, it can literally change how you feel mentally and emotionally. Poor gut health = low serotonin = low mood.

Symptoms of Poor Gut Health on the Mind

When your gut is struggling, your brain often pays the price. Here’s what that can look like:

• Mood swings that seem to come out of nowhere

• Anxiety that’s hard to calm

• Trouble concentrating or brain fog

• Feeling “off” even when nothing’s wrong externally

These aren’t just mental health issues — they may be gut health symptoms in disguise.

When Your Gut Thrives, So Does Your Mind

The flip side? When your gut is healthy and happy, your brain benefits too.

✔️ You think more clearly
✔️ You feel more emotionally balanced
✔️ You sleep better
✔️ You respond to stress more calmly

It’s all connected.

Taking care of your gut means you're also caring for your mental clarity, emotional health, and even your hormonal balance. That’s the power of the gut-brain axis in action.

Your Second Brain Is in Your Belly

This might blow your mind: your gut has its own nervous system — the enteric nervous system — which can function independently of the brain in your head.

It’s like a mini brain working around the clock to:

• Regulate digestion

• Manage immune responses

• Send signals to your central nervous system

• Balance hormones and neurotransmitters

So when people say “listen to your gut,” they’re not just being poetic—they’re being scientifically accurate.

What Can You Do to Support a Healthy Gut-Brain Connection?

Here are a few powerful ways to support your gut (and by extension, your brain):

✨ Eat more fermented foods like sauerkraut, kimchi, kefir, and yogurt
✨ Prioritize prebiotic fiber from foods like garlic, onions, bananas, and oats
✨ Limit processed foods and refined sugar
✨ Manage stress with tools like journaling, prayer, deep breathing, and gentle movement
✨ Stay hydrated and get good sleep
✨ Consider a high-quality probiotic or anti-inflammatory meal plan

Final Thoughts: Your Gut Deserves More Credit

Your digestive system is so much more than a food processor—it’s a vital part of your mental health, emotional regulation, and overall wellness.

Want to feel clearer, calmer, and more connected? Start with your gut.

Let’s Get You Started on the Right Track…

💡 Grab the 30-Day Anti-Inflammatory Meal Plan — designed to reset your gut, reduce inflammation, and improve mood, energy, and digestion.
💡 Or check out the Simplify Healthy Eating Membership for done-for-you weekly plans and accountability.

Remember:
A healthy gut = a healthier mind.
And when your gut thrives, so do YOU.

References

1. Carabotti, M., et al. (2015). The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Annals of Gastroenterology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4367209/

2. Gershon, M. D. (1998). The Second Brain: A Groundbreaking New Understanding of Nervous Disorders of the Stomach and Intestine. HarperCollins.

3. Clarke, G., et al. (2012). The microbiome-gut-brain axis during early life regulates the hippocampal serotonergic system in a sex-dependent manner. Molecular Psychiatry. https://www.nature.com/articles/mp2012105

4. Sudo, N., et al. (2004). Postnatal microbial colonization programs the hypothalamic-pituitary-adrenal system for stress response in mice. Journal of Physiology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1664920/

5. Mayer, E. A., et al. (2015). Gut/brain axis and the microbiota. Journal of Clinical Investigation. https://www.jci.org/articles/view/76304

6. Cryan, J. F., & Dinan, T. G. (2012). Mind-altering microorganisms: the impact of the gut microbiota on brain and behaviour. Nature Reviews Neuroscience. https://www.nature.com/articles/nrn3346