Overnight Oats with Blueberries & Chia
Rolled oats soaked overnight with chia, milk and yogurt, topped with a cup of blueberries and toasted almonds. Twelve grams of fiber before 9…
12 June 2026
Evidence-based nutrition, in plain English — every entry sourced from clinical research.
Every entry in this collection — sourced, checked and written to be read.
Rolled oats soaked overnight with chia, milk and yogurt, topped with a cup of blueberries and toasted almonds. Twelve grams of fiber before 9…
Red lentils simmered with sweet potato, tomatoes, turmeric and ginger in light coconut milk. A complete plant protein when served over brown rice.
Spiced black beans and edamame in warm corn tortillas with cabbage slaw and lime crema. Fifteen grams of fiber per serving.
Straining yogurt concentrates its protein to double that of regular yogurt. Live cultures support the gut microbiome, and the protein-to-calorie ratio is superb for…
A fermented milk drink with a far more diverse probiotic profile than yogurt. A landmark Stanford trial found fermented foods like kefir increased microbiome…
Gingerol gives fresh ginger both its bite and its evidence base: clinical trials support it for nausea, post-exercise muscle soreness and digestive comfort.
Each 8 g/day increase in dietary fiber was associated with a 5–27% reduction in deaths from heart disease, stroke, type 2 diabetes and colorectal cancer.
Ten weeks of a diet high in fermented foods (yogurt, kefir, kimchi) increased gut microbiome diversity and decreased 19 inflammatory markers.
Black beans’ dark seed coats hold the same anthocyanin family found in berries. Their resistant starch ferments into butyrate, a key fuel for colon…
Over a third of a chia seed is fiber — most of it soluble, forming a gel that slows digestion and steadies blood sugar.…