Home / News


Gut Healthy Foods to Know

Gut Healthy Foods to Know

First, there was the Atkins diet, then paleo, and then keto. From there, a range of raw and other dietary fads swept over the nation. 

Today, however, gut health is all the rage—and the best way to take care of the good bacteria in the gut is to nourish them with a variety of healthy foods. 

Hold Up—What Is Gut Health? 

In a nutshell, “gut health” describes the function and balance of bacteria in the many different parts of the digestive tract. Ideally, your organs—the stomach, esophagus, intestines, and so on—all work together in perfect harmony to allow you to eat and digest food without running into any uncomfortable issues— like bloating, indigestion, and constipation, just to name a few.

But unfortunately, that’s not the case for the estimated 70 million Americans with digestive diseases. 

You see, all food is ultimately broken down in the gut to a simple form that can easily enter the bloodstream. From there, the nutrients circulate throughout the body to provide nourishment where needed. This, however, is only possible when the gut is working properly—which brings us back to food. 

To keep your gut in tip-top shape, you have to fuel it with the essential nutrients it needs so that it can function at its best. Where do these nutrients come from, you ask? 

Read on to discover the best gut-healthy foods that you should know.  

But First, Why Is Gut Health So Important Anyway? 

Also known as the gut microbiome or gut flora, your gut is home to trillions of itty-bitty gut bacteria (or gut microbes). These bacteria are all-powerful and necessary for your health and overall wellbeing. 

Not all microbes are created equal, and some of these gut bacteria can cause serious trouble for your health. In fact, they are so bad that they are linked to a whole host of health conditions and diseases. Yup, it’s true—and seeing as 70 percent of the immune system resides in the gut, it makes perfect sense. 

In most cases, when your immune system is weak, it can be traced back to what’s happening in your gut. What’s more, according to a recent study, interactions between the delicate gut microbiome and the brain can affect not only the immune system but the central nervous and gastrointestinal systems as well. With that in mind, what you put into your body affects everything from your mental wellness to your physical wellness.

The phrase “you are what you eat” is all too accurate.  

The Best Foods For A Healthy And Happy Gut  

Now that you understand how important nutrition is to good health, let’s uncover some of the best foods for a healthy gut:


Everyone knows that water is essential for good gut health, but what else can you drink? 

Kombucha is a fermented fizzy tea that’s full of good bacteria. Made from the fermentation of sugar in tea by bacteria yeasts, this popular beverage has a sharp, vinegary taste and can be quite refreshing.

Other fermented foods are pretty darn good for your gut, too. Options like kimchi, sauerkraut, miso, and even tempeh are lauded for their benefits. 


This friendly yellow fruit helps to stabilize gut bacteria and fight inflammation. Plus, bananas are portable, inexpensive, and undeniably delicious. So, when your gut feels a little off-balance, send a banana to the rescue! 

Bananas are also great at settling upset tummies and combating diarrhea. What’s not to love?


To keep your gut healthy, prebiotics and probiotics are key—kefir happens to have both, which makes it a powerful synbiotic

A beverage that’s similar to yogurt, kefir, is wonderful at feeding friendly bacteria in the gut to keep them strong and able to fight bad bacteria. 

Uprising Superfood Bread 

Prebiotics are plant fibers that can’t be digested by the body, but they can help the good bacteria flourish in your gut. And when the good bacteria are thriving, it can kick the bad bacteria to the curb. Prebiotics are essential to good gut health—which is exactly why we add them to our mouth-watering Uprising Superfood Bread!

A delicious fiber-filled treat that’s jam-packed with body-nourishing nutrients for healthy digestion, our revolutionary superfood bread is designed to be your foundation food. We’ve modernized bread to the latest science without sacrificing taste. 

In each serving, you will find nine grams of fiber, six grams of protein, and only two net carbs. It is perfect for keto-dieters, low-carb warriors, and anyone looking to reduce the number of carbohydrates they consume while increasing their prebiotic fiber intake. 

Masterfully crafted with clean ingredients such as almonds, psyllium husk, flax seeds, and egg whites, whether you’re in the mood for toast alongside a bowl of soup or a sandwich, you can always count on Uprising Food to provide your gut with the nutrients it needs to thrive.  


While it might be a great ingredient to keep the vampires away, garlic is also a wonderful prebiotic that can help to keep bad bacteria at bay. In addition, garlic may help to support a healthy heart and is anti-inflammatory. 


Just like garlic, onions are another vegetable that is high in prebiotics. But that’s not all—onions are also chock-full of inulin, fructans, and fructooligosaccharides, as well as calcium, potassium, vitamin C, and folate. In other words, onions are a superfood and excellent for optimal health. 

Other onion-like foods are great for your guy, too, meaning veggies like leeks and scallions. 

Beans And Legumes 

Don’t avoid beans for fear of having a little gas. Believe it or not, it’s a good sign. You see, when beans and legumes reach the large intestine (aka the colon), they’re still intact. It’s there that your hungry gut bacteria feed on them. This process is called fermentation and is often associated with—you guessed it—gas. 

So, while it certainly might be a bit awkward, if you’ve got gas after enjoying a bowl of beans or lentils, you can feel good about it because it simply means that your bugs are hard at work!

A Final Word 

Keeping your gut healthy and working properly really all boils down to good nutrition. When your diet is full of processed and refined foods, your gut microbiota tends to suffer. This can create a power shift in your gut, giving control to the bad bacteria, resulting in many uncomfortable symptoms. 

Don’t allow the bad bugs to take control—fuel your gut with healthy foods like our delicious Uprising Superfood Bread to help the good bugs flourish and thrive!

Arguably the best bread on the planet, our Uprising Superfood Bread is second-to-none. Made with absolutely no fillers, chemicals, or artificial ingredients, you will fuel your body with nine grams of gut-healthy fiber, six grams of protein, and only two net carbs in one serving. 

A mind-bending combination of taste and actual health transformation— delivered directly to your doorstep. Check us out today and give your gut the best of the best tomorrow!


Synbiotics in Health and Disease | Annual Review of Food Science and Technology

Eating When You Have Diarrhea | Breast Cancer

The Brain-Gut-Microbiome Axis | NCBI

Allergy and the gastrointestinal system | NCBI

Probiotics: What You Need To Know | NCCIH

Digestive Diseases Statistics for the United States | NIDDK

Fiber Deficiency: What It Is and How to Fix It

Fiber Deficiency: What It Is and How to Fix It

In today’s health-conscious society, it’s pretty easy to get caught up in counting calories, carbohydrates, and grams of sugar — especially with restrictive diets like keto or Whole30 on the rise. And while we’re all for ‘eating better’ by following specific dietary guidelines such as consuming no more than 20 carbs a day, eating more protein, or avoiding fat like the plague, we should really be putting our focus on another nutrient: Fiber. 

Arguably the most underrated nutrient in the world of nutrition, fiber is commonly referred to as the ‘fourth macronutrient’ following carbohydrates, fats, and protein. It’s found in many delicious foods like fresh fruits, leafy veggies, and legumes and is notoriously known for its wonderful ability to keep us regular. 

Despite its incredible powers on digestive health, only five percent of Americans meet the recommended daily target of fiber. That amounts to a population-wide deficiency — what nutritionists have dubbed the “fiber gap.” 

Interested in learning more? Uprising Food has your back. Read on as we explore fiber to uncover what it means to be deficient in the forgotten nutrient and how to fix it. 

What Is Fiber, Anyway? 

Also known as roughage, dietary fiber includes all parts of plant foods that your body cannot digest. Unlike carbs, fats, and protein (which are digested by the body), fiber passes almost totally intact through the digestive system.

There are two types of fiber:

  • Soluble fiber dissolves in water and creates a thick substance in the gut that’s similar to gel. You’ll find it in oats, peas, legumes, nuts, psyllium husk, as well as in certain fruits and veggies. Soluble fiber has been shown to support cardiovascular health by keeping cholesterol and glucose levels in check.
  • Insoluble fiber does not dissolve in water. Instead, it provides bulk and softens stools, lending a hand to digestive regularity. Insoluble fiber is found in many foods, such as wheat bran, whole grains, beans, and vegetables like cauliflower and potatoes.  

What Is a Fiber Deficiency?

Even though our bodies don’t digest fiber, the nutrient still plays an essential role in our overall health — it’s like nature’s scrub brush, keeping the body’s pipes clear while reducing carcinogenic activity. 

According to the Food and Drug Administration (FDA), Americans should consume around 28 grams of dietary fiber per day to support a healthy lifestyle. 

Unfortunately, many of us aren’t getting anywhere near to that amount, with experts estimating that a whopping 95 percent of adults in the U.S. aren’t meeting the recommended daily intake of fiber — that’s a whole lot of people who are fiber deficient! In fact, it’s such a big problem that it has its own name—the fiber gap. 

Think you might be lacking in the roughage department? Here are some of the telltale signs of a fiber deficiency: 

Sign #1: You Struggle With Restroom Troubles

One of the most obvious signs that you’re not eating enough fiber is stomach issues — most commonly, constipation

A diet rich in fiber keeps more water in the stool, making it much easier to pass through the intestines, which ultimately can help prevent you from feeling backed up. 

Constipation doesn’t feel good as it can lead to feeling uncomfortably bloated, stomach cramping, and even nausea. So, if you’re struggling to make magic happen in the bathroom, your diet could be to blame.   

Sign #2: You’re Always Hungry 

Not only does fiber promote regularity, but it also keeps you feeling full and satisfied. This is because fiber isn’t broken down and absorbed by the body — so it takes longer to go through the digestive system, which contributes to that feeling of fullness and therefore combats excessive snacking or cravings between meals. 

Sign #3: You Feel Like You’re Running On Fumes 

Are you finding it difficult to get up for your daily workout in the morning? Do you feel especially sluggish during the day? Constantly find yourself dreaming of cat-naps while at the office? If you’ve been feeling as though you’re running on fumes, it could be a sign of a fiber deficiency.

Fiber helps to balance blood sugar levels due to its snail-like pace in moving through the digestive system. When you eat fiber, it causes sugar (glucose) to take much longer to reach the bloodstream. The result? Sustainable energy all day long without the icky mid-afternoon crash.

So — You’re Fiber Deficient. Now What? 

From cramping and bloating to non-stop hunger pangs and excessive sleepiness, the symptoms of a fiber deficiency are not pleasant. With that in mind, here are a few tips to up the ante on fiber in your diet:

Tip #1: Load Up on Veggies 

Vegetables should be consumed for a number of reasons — one of them being that they are an extremely fiber-rich food. Be sure to include plenty of veggies with meals, either as a side dish or added to stews, curries, soups, or sauces. This will help your gut microbiome health, too, which can promote regular bowel movements, among other benefits.

Tip #2: Start at Breakfast 

Many high-fiber cereals can be pretty tasteless and a chore to eat. A good way to remedy this is by adding luscious fruits like berries, pears, and bananas into the mix to jazz up your meal. 

You can start your day with a bowl of fibrous cereal to keep you full and energized, but this is a bit bland. 

The best breakfast to up your fiber intake is to make use of Uprising Bread—that’s right, you can get your fiber by eating the best toast of your life. Whether you choose to smother it with yogurt and fresh berries, add an avocado on top, or include a fried egg for protein, you’ll be getting all the fiber you need to get started on the right side of the bed. 

Tip #3: Snack on Popcorn 

Popcorn really doesn’t get enough love — but we’re here to change that. You see, popcorn is a whole grain, delivering four or more grams of fiber per ounce. That means just one measly serving of the stuff meets 10 to 15 percent of your daily dietary fiber intake needs. 

When shopping for popcorn, be sure to keep it healthy by choosing air-popped. Avoid artificial flavors, colors, or sweeteners and of course, don’t cover and smother it with margarine or butter. If you’d like to make your snack a little more interesting, sprinkle it with cayenne pepper, cinnamon, or even parmesan cheese. When it comes to seasoning your popcorn, the world is your oyster!

Tip #4: Consider a Fiber Supplement 

Here’s the deal: it’s best to get your nutrition — including fiber — from healthy whole foods like fruits and veggies. However, if you’re really struggling to get enough of this important nutrient through your diet, you might want to consider taking a supplement. 

There are a ton of fiber supplements on the market, so it’s wise to do a bit of research to find what’s best for you. And, of course, if you’re feeling a little stuck, your doctor can always lead you in the right direction.  

Tip #5: Stock Up on Uprising Bread 

Traditional white bread is typically full of refined carbs, which can lead to sugar spikes, zapping you of energy while putting a major damper on your good mood. Thankfully, there’s the Uprising Cube — masterfully crafted bread baked to perfection with clean ingredients and absolutely nothing artificial. 

Our bread works like the ultimate sandwich loaf. And with nine grams of fiber, six grams of protein, and only two net carbs per serving, what’s not to love? 

A Final Word

Seeing as only five percent of Americans are consuming enough dietary fiber, there’s a pretty good chance you need to consider eating more. Whether you're trying to support healthy gut bacteria or keep your blood glucose levels in check, the best way to get fiber is through natural sources, such as veggies, fruits, nuts, starches, and of course, our fiber-packed Uprising Bread!

Here at Uprising, we believe our bread is the healthiest food in the game, but it tastes like heaven! Artisan-baked with nine grams of fiber, six grams of protein, and only two net carbs, Uprising Bread is perfect for anyone who’s on a mission to improve their gut health and overall quality of life. 

Modern science + master baking = the new gold standard in healthy food. Check us out today and see just how good bread can be tomorrow. Trust us — you’ll be glad you did!


Constipation Signs and Symptoms | UCSF Health

NFL DRVs Food Components | FDA

Closing America's Fiber Intake Gap | NCBI

Those bothersome blood sugar spikes after meals… | Know Diabetes

Simple Kneads Bread Vs. Uprising Foods

Person cutting bread

In a world full of salad, there’s the humble loaf of bread. Versatile and delicious, this staple in the American diet can be used in a number of ways. 

From sandwiches stacked sky-high with meats and cheeses to crunchy homemade croutons and, of course, french toast — it’s easy to see why bread has such a cult following

That said, over the last few years, this beloved food has taken a back seat due to increasingly popular eating plans that nix carbs and gluten from the diet. And while there has been quite a bit of research supporting the benefits of going keto and living a gluten-free lifestyle, we can’t help but crave bread. After all, what other relatively inexpensive food can be used practically at every meal?

Not sure what to make for breakfast? Toast bread and spread creamy avocado on top. Want something delicious for lunch? Whip up an ooey-gooey grilled cheese sandwich.

Need a soul-warming dinner that the whole family will love? Serve French onion soup topped with crunchy bread. 

No matter the time of day, there’s no denying that bread can be used to make something delicious. However, despite its status as an all-around food in the kitchen, there’s no denying that bread isn’t exactly the most nutritious thing on the planet. 

In the last decade, research has come to light showing that the common ingredients found in bread can be quite damaging to one’s health. For this reason, we’ve begun to see the rise of “healthy bread” with two top brands being Simple Kneads and Uprising Foods — but which is best? 

If you’re on a mission to improve your overall health and wellness by swapping your traditional white bread for a healthier alternative — then keep reading. In this post, we’re comparing Simple Knead’s bread to Uprising Food’s bread to uncover which one reigns supreme. 

Simple Kneads Bread vs. Uprising Foods: A Tale of Two Loaves 

Stroll down the bread aisle at your local grocery store, and you’ll quickly find yourself drowning in a sea of options. From white bread and whole-grain bread to specialty loaves in different shapes and sizes, there’s an infinite number of bread choices on shelves today. 

However, despite being extremely convenient to just toss in your shopping cart and take home, these packaged breads are often highly processed and loaded with a laundry list of icky ingredients that provide no nutritional value. What’s a bread lover to do?

Hop online to purchase your favorite food from a reputable company like Uprising Foods that bakes delicious bread without questionable ingredients and delivers directly to your door. 

What Is Simple Kneads? 

Founded on a father’s pursuit of tasty gluten-free bread for his little one, Simple Kneads is a company based out of North Carolina where each loaf is baked to perfection and packaged in dedicated gluten-free baking facilities. 

The mastermind behind the bread is Tristaun LeClaire, whose story began when his son developed an allergic reaction to gluten. Frustrated by the lack of satisfying gluten-free breads on the market, LeClaire started to experiment with wholesome ingredients to create his own recipe. The result? Gluten-free bread made with love that was simply irresistible, and the rest is history. 

While Simple Knead’s bread is well-known as a gluten-free alternative to traditional bread, it has so much more to offer than just that. It’s all-natural, vegan friendly, and full of body-nourishing nutrients. In addition, you’ll never find any of the following in a loaf of Simple Kneads:

  • Wheat
  • Eggs
  • Dairy
  • Tree nuts
  • Soy
  • Peanuts
  • Sesame
  • Starches or gums
  • Baker’s yeast
  • Rice

Baked with gluten-free ancient grains rather than white-refined starch, it’s easy to see why Simple Kneads is so popular in the health community!

What Is Uprising Foods? 

Waging war on poor gut health, Uprising Foods is truly something special. 

In addition to creating bread that can be enjoyed by just about everyone — including gluten-free dieters, low-carb warriors, and some vegetarians — Uprising Food’s bread helps support appetite control, optimized digestion, healthy blood sugar levels, healthy cholesterol levels, and improved gut health. 

We know what you’re thinking, “how in the world can bread do all THAT?!”. Well, to put it simply, it all boils down to the ingredients. 

Unlike Simple Knead’s bread that is made with grains and more than ten ingredients, Uprising Foods likes to keep it simple, using only a handful of clean superfoods to perfectly bake each loaf of their unbelievably delicious bread. 

The ingredients are as follows:

  • Almonds
  • Psyllium husk
  • Flax seeds
  • Egg whites
  • Apple cider vinegar
  • Baking powder 

In each serving of Uprising Food’s bread, you’ll find nine grams of fiber, six grams of protein, and only two net carbs (keto-dieters, rejoice!). And the best part? It tastes amazing, working like the ultimate sandwich loaf that makes all the classics. 

Whether you want to whip up a low-carb PB&J, gluten-free avocado toast, or a healthy B.L.T, you can rest easy knowing that this heavenly bread won’t sabotage your health and wellness goals. A fiber powerhouse made with zero grams of added sugar or anything artificial, Uprising Food’s bread is a serious game-changer for bread lovers everywhere.   

So, Which Bread Is Best — Simple Kneads Bread or Uprising Foods? 

Here’s the deal — when it comes to bread, both Simple Kneads and Uprising Foods provide much better options than the traditional packaged bread found at the grocery store. These two bread-lovin’ companies prove that bread can be just as tasty as it is nutritious.

That said, if we had to pick a champion between the two, there’s no denying that Uprising Foods takes the cake. Why? 

To start, Simple Knead’s bread got its rise to fame due to being free of any gluten and eight other allergens. However, after that incredible benefit, there’s really nothing too special about it. 

Uprising Food’s bread, on the other hand, is (also) gluten-free, keto-friendly, and artisan-baked without anything artificial or any questionable ingredients. One serving provides a whopping nine grams of fiber, six grams of protein, and only two net carbs, whereas a serving of Simple Knead’s bread offers three grams of fiber, three grams of protein, and 13 net carbs. 

In other words, if you’re living a low-carb lifestyle, Simple Kneads is not the way to go!

What we do like about Simple Kneads, though, is that the company offers three different flavors, including sourdough, pumpernickel, and quinoa. As far as the taste and texture, however, it could be a bit better as many folks say it's not ideal unless toasted.  

On the flip side, Uprising Food’s bread has been reviewed by the people and the press — from Buzzfeed to Hawaii, the fiber-packed supplement disguised as a savory staple has been taste-tested and reviewed by tastebuds everywhere. As for the verdict? It’s indisputably divine (both toasted and not toasted)

A Final Word 

Okay, so we might be a little biased, but we believe our bread is the best thing since, well… sliced bread! Don’t just take our word for it, though — a quick search on the all-knowing Google will quickly bring you to thousands of glowing five-star reviews in favor of our gluten-free, keto-friendly superfood bread. 

You’re just going to have to try us out for yourself to see what all the buzz is about — trust us, you won’t be disappointed.

Masterfully baked to perfection with no preservative, gluten, sugar, or dairy, our freshly baked bread is perfect for keto and paleo dieters as well as those looking to boost their fiber intake. 

When it comes to bread, don’t settle for anything less than amazing. Check us out today and see why everyone is talking about Uprising Food tomorrow! 


Mechanisms of Sugar Addiction: Or, Why You're Addicted To Bread| Gnolls

5 Nasty Additives That Are Hiding in Packaged Bread | One Green Planet

Eggs & Vegetarians: Should Vegetarians Eat Eggs? | Australian Eggs

Simple Kneads Gluten-Free Bread Review | Gluten Free Dairy Reviews

What is the Ketogenic Diet | Eat Right