Are you wondering how to make kombucha from scratch Here’s everything you need to know.

As a functional medicine doctor, one of my favorite conversations with patients is about gut health and using naturally fermented foods to boost well-being in all systems of the body. The truth is, nearly all aspects of our health relate to our gut microbiome and the function of our guts, and fermented foods play a key role in keeping our gut healthy. My favorite foods to support gut health are homemade yogurt, fermented vegetables, and yes, kombucha, which I even give to my kids. But here’s the thing: there are tremendous benefits not just from drinking kombucha, but also in learning how to make kombucha from scratch. When you know how to make kombucha from scratch you get to control the ingredients, and flavor, but the actual fermentation culture morphs in ways that help reduce allergies and support gut health even more than store-bought varieties. This is exactly why I recommend that everyone I know learn how to make kombucha from scratch. Homemade is the ultimate form of food as medicine.

What is Kombucha?

Kombucha is a fermented tea made with brewed tea, sugar, and a SCOBY, an acronym which stands for symbiotic culture of bacteria and yeast. When you learn how to make kombucha from scratch, you see firsthand how this living culture transforms sweet tea into a tangy, effervescent, health-promoting drink. Kombucha tastes lightly sour, slightly sweet, and naturally fizzy. Many people drink it as an alternative to soda, for digestive support, or for a gentle energy boost without the crash that comes from coffee. It’s grown in popularity over the past decade or so, and because of this, it can be quite pricey (up to $4 or $5 per bottle!) It’s much less expensive to make it at home, and this is another reason that so many people want to lear to make kombucha from scratch.

Health Benefits When You Make Kombucha from Scratch

From a functional medicine perspective, the health benefits of kombucha include improved digestion, support for gut microbial diversity, organic acids like butyrate that help balance harmful bacteria and repair the gut lining, and antioxidants from tea polyphenols. When I’m asked why someone would want to make kombucha from scratch, I explain that homemade kombucha often contains more active enzymes and beneficial compounds than store-bought versions.

There are additional advantages when you learn how to make kombucha from scratch at home. First, the SCOBY becomes stronger and healthier SCOBY over time, which improves fermentation quality. You can’t buy time at the grocery store, which is a godo reason to learn to make kombucha from scratch at home.

The most important reason to make kombucha from scratch, though, is because the culture changes and adapts based on the environment. In grocery store kombucha, the food manufacturers use the same bacteria and the same fermentation conditions exactly the same way for every, single batch. This is a good thing because then their products taste exactly the same, every time. I don’t know about you, but if there’s a product I love, I am not very happy when it tastes different without warning. However, the limitation of a standardized bacterial culture is that it is only adapted to the temperature-controlled fermentation chamber; it doesn’t pick up any diversity of strains based on the environment. When you make kombucha from scratch, though, the SCOBY and the fermentation medium pick up strains of bacteria and yeast from your house, and this educates your own immune system how to learn to “tolerate” non-self material. Allergies and intolerances are the epitome of immune system intolerance, meaning that our immune systems wrongly react against normal, healthy things in our environments. Consuming home-fermented foods allows our guts to become exposed to these allergens in controlled, healthy ways, supporting overall immune health and reducing the propensity to develop and react to allergens. With allergies on the rise, the fact that I know how make kombucha from scratch, is, as I see it, one of the best skills for helping to support my children’s health.

How to Make Kombucha from Scratch

To make kombucha from scratch, you will need the following ingredients and equipment:

• Filtered water
• Black (or black and green) tea (tea bags or loose leaf)
• Organic cotton strainer, if using loose leaf tea
• Sugar (I recommend organic cane sugar)
• A large, 1-gallon glass jar for fermentation (do not use the kind with a spout, as this is hard to clean and can harbot bacteria)
• Cheese cloth or paper towels
• A large rubber band
• Kitchen funnel
• Glass bottles, with seals
• A SCOBY (synbiotic colony of bacteria and yeast) with cultured kombucha
• A cool, dark space for fermentation

Choosing the Tea

The basic process for how to make kombucha from scratch starts with tea selection. Black tea works best because it provides caffeine and nitrogen (tannins) that the SCOBY needs. If you do choose to use green tea, it’s recommended to use half green tea and half black tea to provide a source of the tannins. Without them, the SCOBY may die. If you’d like to use exclusively green tea, it is recommended to use a “Jun SCOBY.”

When using tea, it is important to only use pure tea, not flavored teas or aromatic black teas like Earl Grey/Lady Grey/Bergamot tea or Jasmine Green Tea (which are flavored with citrus oils that can suffocate the SCOBY; see below).

Herbal teas should be avoided, as they lack the nutrients required for proper fermentation and often contain essential oils which can suffocate the culture. (Oils rise on top of the liquid and block oxygen from getting to the SCOBY, suffocating it.) If you’d like to flavor your kombucha, use a second ferment with fruit juice (see below).

A note about tea bags: Tea bags notoriously leach plastic and endocrine-disrupting chemicals into the tea. When learning how to make kombucha from scratch, you have the power to take steps to avoid this sort of contamination. I recommend using loose-leaf tea, or cutting open the tea bags and pouring into an organic cotton straining bag instead. Alternatively, you could brew the loose leaf tea and then pour through an unbleached coffee filter.

Sugar

Sugar is necessary to make kombucha from scratch because it feeds the yeast and bacteria. Using honey, maple syrup, or artificial sweeteners disrupts fermentation and may cause mold or kill the SCOBY, which is why traditional sugar is essential when starting to make kombucha from scratch. I recommend using organic, unbleached cane sugar. If you’re worried about sugar intake, don’t be! Properly prepared kombucha means that the bacteria consume most of the sugar through the fermentation process, so although the finished product tastes slightly sweet, it has much less sugar than the ingredient list calls for.

Flavor Variations

The recipe on this page explains how to make kombucha from scratch, but it is for making plain kombucha. Plain kombucha can be flavored in 3 ways. The first and most common is with a second cycle of fermentation. To do this, bottle the finished, plain kombucha with a small amount of fruit juice and return it to the fermentation location for another few days (we like to do about 7 days with a ratio of 4 parts kombucha to 1 part juice) before moving to the refrigerator. Avoid using citrus juices as these may contain citrus oils that may suffocate the culture. Do not use this flavored kombucha to bulk ferment with a SCOBY, as it can hurt the SCOBY and increase risk of mold growth.

The second way to flavor kombucha is by serving with a fresh slice of lemon or some frozen fruit as “ice cubes” to impart flavor after the kombucha is finished.

The third way to add flavor to kombucha from scratch is by mixing it into a “mocktail” with a splash of fruit juice, some seltzer, and maybe a glass with a salted rim. Get creative or look up some tried-and-true favorites online.

A note about kombucha flavor: the relative acidity and sweetness of the kombucha can also be adjusted based on fermentation time. The longer the kombucha ferments in the initial phase, the more acidic (like vinegar) and less sweet it will become. If you leave the kombucha too long, it may turn into vinegar and kill the SCOBY. The first round of fermentation typically ranges from 7-14 days. My family tends to prefer a shorter time, closer to 8 or 9 days. If it tastes too acidic (or if I ferment it longer) I typically dilute it with water before serving. When performing a second ferment with fruit juice, I usually opt for an additional 5-7 days, but you can go up to 10.

How to Make Kombucha from Scratch: Troubleshooting

Sometimes, the kombucha SCOBY can become contaminated and grow mold. It is not safe to drink kombucha with a moldy SCOBY. Mold appears fuzzy and blue, green, or black. If you see mold, discard the batch. Stringy brown strands are normal yeast and are part of healthy fermentation.

The SCOBY should always appear smooth and “wet,” but will likely be multicolored with different areas of brown, beige and tan. This is all normal. Anything that looks “dry” or furry is not. When it doubt, throw it out and start again.

That being said, contamination is rare when you use properly cleaned and sanitized equipment. Basic kitchen hygiene practices are an essential piece of learning how to make kombucha from scratch! That being said, you should never bleach your equipment, as residual bleach may kill the culture. Instead, scrub with a soapy sponge, rinse well with hot water, and sanitize with boiling water. Then, air dry completely before using the equipment.

Storing Kombucha

Prepared kombucha really can last indefinitely in the refrigerator, but develops off flavors if left too long. We typically consume within 3 months.

How to Get a SCOBY

The best way to get a SCOBY to start brewing kombucha from scratch is by knowing a friend who can share a SCOBY with you. However, if you don’t know of a home-brewing friend, you can make one yourself using prepared plain kombucha. See this blog post for details: How to Make a SCOBY (from scratch!)

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How to Make Kombucha from Scratch

How to make gut-healthy kombucha at home from scratch with natural ingredients and a SCOBY

Prep Time 15 days days

Cook Time 10 minutes minutes

Servings 6 cups

Equipment

• 1-Gallon Glass Jar
• Cheese cloth
• Rubber band
• Glass bottles with pop seal
• Funnel

Ingredients

• 8 cups Filtered water boiling
• 4 teaspoons Black tea or 4 tea bags
• 1/2 cup Cane sugar organic, unbleached
• 1 SCOBY
• 1/2 cup Brewed kombucha with cultures

Instructions

Brew Kombucha (First Ferment)

• Sterilize the 1-gallon jar and any measuring cups you plan to use.
• Brew half-strong tea for 2-5 minutes by combining 8 cups boiling water and 4 teaspoons loose leaf tea (or 4 tea bags).
• Remove tea bags, straining cloth, and/or tea leaves.
• While tea is still hot, stir in sugar using a clean metal spoon until dissolved.
• Allow tea to cool completely to room temperature.
• Pour cooled tea into the clean 1-gallon glass jar. Add SCOBY and the 1/2 cup prepared kombucha with cultures.
• Cover with cheese cloth and a rubber band and place in a cool, dark place to ferment for 7-14 days, according to taste preference. Check daily for mold growth and to taste-test.
• When the kombucha reaches your desired flavor profile, either pour into jars and refrigerate, or proceed to the second fermentation step. Reserve SCOBY and 1/2 cup of liquid from the bottom of the jar, which contains most of the culture strands to repeat this step for additional fermentation cycles.

Second Fermentation Step (optional)

• Sterilize glass bottles with boiling water.
• Fill the bottles about 2/3 full with prepared kombucha.
• Fill the bottles the rest of the way with fruit juice, leaving 1 inch of headspace.
• Seal bottles and return to the fermentation location for another 5-10 days, or until desired flavor profile and effervesence is achieved.
• Store finished, flavored kombucha in the refrigerator. Do not use flavored kombucha to bulk ferment kombucha using a SCOBY.

I’m Dr. Alexandra MacKillop, a functional medicine doctor, food scientist and nutrition expert.

I specialize in women’s nutrition & hormonal health, addressing concerns like longevity, fertility, postpartum, PCOS, endometriosis, and gut symptoms like bloating, constipation, diarrhea and more.

If you’re looking for a new way to approach your health, I’m here to help you through it.

Become a Patient

Don’t miss out! Join the email list.

Sign Me Up!

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Reminder: The information on this post or anywhere else on this blog or other writing is purely educational, and is not intended to diagnose, treat, prevent, or cure any health condition.

The post How to Make Kombucha from Scratch appeared first on Dr. Alexandra MacKillop.

If you already know how to make kombucha from scratch but don’t have a SCOBY to get started, the next natural question is how to make a SCOBY at home. The good news Learning how to make a SCOBY is surprisingly simple and easy, requires very few ingredients, and is an empowering step toward truly DIY fermentation.

As a functional medicine doctor, I love teaching patients how to make a SCOBY because it reinforces an important concept: our bodies thrive when we work with microbes, not against them. Making your own SCOBY at home allows beneficial bacteria and yeast to adapt to your environment, supporting gut and immune health in ways store-bought cultures simply can’t.

What Is a SCOBY?

A SCOBY is a Symbiotic Culture of Bacteria and Yeast. It’s the living fermentation starter that transforms sweet tea into kombucha. When making a SCOBY, you’ll see this culture form gradually as bacteria and yeast from prepared kombucha colonize fresh tea and sugar, creating a new, rubbery disc at the surface of the liquid.

This natural process of fermentation is what has worked for thousands of years. The bonus is that when you make it today, you are combining ancestral history with your own modern environment for immune support and gut health that transcend the bounds of time.

Why Learn How to Make a SCOBY from Scratch?

Many people ask why they should bother learning how to make a SCOBY instead of buying one. From a functional medicine perspective, there are several important reasons:

• Homemade SCOBYs adapt to your home environment, so the microbial community becomes more diverse over time
• You avoid preservatives or processing used in commercial cultures
• You gain a deeper understanding of fermentation and food as medicine
• If you don’t know someone who has a SCOBY to share, you might be limited to buying one online. That can carry risks. Making a SCOBY from scratch is also a safety measure!

What You’ll Need to Make a SCOBY

You will need to following materials to make a SCOBY:

• 1 quart (4 cups) filtered water, boiling
• 2 black tea bags or 2 teaspoons loose-leaf black tea
• ¼ cup organic cane sugar
• 2 cups plain, unflavored, raw kombucha (store-bought or homemade)
• 1 wide-mouth glass jar (ideally 1-gallon size, as you’ll be using this to brew kombucha in the future)
• Cheese cloth or paper towel
• Rubber band

The quality of your kombucha matters here. For best results when making a SCOBY, choose kombucha that is raw, unpasteurized, and free from added juices or flavors.

Step-by-Step: How to Make a SCOBY

1. Brew the Sweet Tea

Bring the water to a boil, steep the tea for 2–5 minutes, then remove the tea (bags). Stir in the sugar while the tea is hot, allowing it to dissolve completely. Let the tea cool to room temperature.

This is critical, as hot liquid can damage beneficial microbes.

2. Add the Kombucha

Once cooled, pour the sweet tea into your glass jar and add the prepared plain kombucha. This inoculates the tea with the bacteria and yeast needed to begin forming a SCOBY.

3. Cover and Ferment

Cover the jar with a breathable cloth secured by a rubber band. Place it in a warm, dark location away from direct sunlight for 10-14 days.

Now the real magic begins.

What to Expect During SCOBY Formation

Within 3–7 days, you may notice a thin, cloudy film forming on the surface. This is the early stage of SCOBY development. Over the next 1-2 weeks, that film will thicken into a solid, rubbery disc. Cooler temperatures may slow the process, while warmer environments speed it up.

A finished SCOBY is typically ¼–½ inch thick and smooth in appearance. Brown strands or sediment beneath it are normal and healthy. As you use the SCOBY to brew kombucha, additional layers will form, right on top of each other. You can peel these layers off and share them, along with 1/2 cup of brewing liquid, with friends and family so that they can brew their own kombucha.

Troubleshooting

If you see fuzzy blue, green, or black growth, that is mold—not good. Discard the entire batch and start again. Pay attention and make sure that you use clean equipment sterilized with hot water. Do not use bleach, and make sure that any soap is thoroughly washed off before sterilizing.

Healthy SCOBYs look wet, glossy, and cream-colored to tan. When in doubt, trust your instincts.

Using Your Homemade SCOBY

Once you’ve successfully made your SCOBY, you can use it to brew your first full batch of kombucha. The liquid underneath your SCOBY is now strong starter tea and should be saved for future batches.

Over time, your SCOBY will grow and form layers. These “baby” SCOBYs can be shared, stored, or used to continue brewing.

Final Thoughts

Learning how to make a SCOBY is one of the most empowering skills you can develop in your fermentation journey. It connects you to traditional food preparation, supports gut and immune health, and reinforces the idea that healing often starts in the kitchen.

When we invite beneficial microbes into our homes through intentional fermentation, we’re teaching our immune systems tolerance, resilience, and balance. And that, in my view, is true food as medicine.

I’m Dr. Alexandra MacKillop, a functional medicine doctor, food scientist and nutrition expert.

I specialize in women’s nutrition & hormonal health, addressing concerns like longevity, fertility, postpartum, PCOS, endometriosis, and gut symptoms like bloating, constipation, diarrhea and more.

If you’re looking for a new way to approach your health, I’m here to help you through it.

Become a Patient

Don’t miss out! Join the email list.

Sign Me Up!

Love this post Share it!

• Facebook
• Pinterest
• Instagram

Want more Grab a copy of my new book, The Postpartum Check-In !

Reminder: The information on this post or anywhere else on this blog or other writing is purely educational, and is not intended to diagnose, treat, prevent, or cure any health condition.

The post How to Make a SCOBY (from Scratch!) appeared first on Dr. Alexandra MacKillop.

Who doesn’t love a good oatmeal banana chocolate chip muffin We often think of muffins as a wholesome breakfast or snack, but from a nutritional standpoint, most muffin recipes are essentially cupcakes without frosting. They are typically made with refined flour, added sugars, and minimal fiber—ingredients that can lead to rapid blood sugar spikes and crashes. When it comes to carbohydrates, less is more, though that doesn’t mean we can’t or shouldn’t enjoy foods we love. Instead, we can look for ways to adapt classic recipes to be healthier and more conservative in our use of sugar, which does not occur as abundantly in nature as it does in ultra-processed foods.

These oatmeal banana chocolate chip muffins are designed to be a more nourishing alternative. They prioritize fiber, minimize added sugar, and support metabolic and gut health—without sacrificing flavor or texture.

Why Most Muffins Miss the Mark Nutritionally

Traditional muffins often contain as much sugar as dessert. Even when they’re labeled “healthy,” they may rely on fruit juice concentrates, white flour, or excessive sweeteners that behave the same way in the body as sugar. The result is a quick rise in blood glucose followed by an inevitable crash, which can lead to fatigue, irritability, and increased cravings later in the day. Many gluten-free recipes also rely on 1:1 flour blends which lack the fiber and micronutrients found in whole grains, so even without the gluten, they aren’t necessarily much better.

This recipe uses whole grain, gluten-free oats, with robust sources of fiber, which keeps you full, regulates digestion, and prevents blood sugar spikes.

The Gut Health Benefits of Oatmeal Banana Chocolate Chip Muffins

These oatmeal banana chocolate chip muffins aren’t just a source of dietary fiber—they’re a source of beta glucans, which is a unique type of soluble fiber with well-documented health benefits. Beta glucans act as prebiotics, feeding beneficial gut bacteria and supporting a healthy microbiome. A well-balanced gut microbiome is linked to improved digestion, reduced inflammation, better immune function, and even more stable blood sugar levels. So, not only do these oatmeal banana chocolate chip muffins taste great to you, they feed your beneficial microbes, too!

From a functional medicine perspective, gut health and metabolic health are deeply interconnected. By mindfully incorporating oats into baked goods like muffins, we can support both systems simultaneously.

Bananas and Chocolate

Bananas provide natural sweetness, which allows us to significantly reduce or eliminate added sugars. When paired with fiber and healthy fats, their impact on blood sugar is far gentler than refined sweeteners alone. Using ripe bananas also enhances flavor and moisture, reducing the need for excess oil or sugar.

Chocolate chips are a classic companion to banans in these oatmeal banana chocolate chip muffins included for enjoyment, but used with intention. I like to use stevia-sweetened chocolate chips, which are naturally sugar-free, such as Lily’s oatmeal banana chocolate chip muffins. Chocolate can easily drive up the sugar count on an already carbohydrate-rich food, so I like to minimize this when I can by using alternative brands.

Stable blood sugar is not just a concern for people with diabetes. Everyone benefits from minimizing glucose fluctuations. Consistent spikes can drive inflammation, hormone imbalance, and energy instability over time. A breakfast or snack that combines fiber, protein, and healthy fats—like these oatmeal banana chocolate chip muffins—helps set the tone for the day.

Instead of snacking on sugar, you’re nourishing your body with ingredients that promote steady energy and digestive health.

A Muffin You Can Feel Good About

These muffins are proof that baked goods don’t have to be nutritionally empty. By swapping refined ingredients for whole, functional foods, we can create recipes that support blood sugar balance, gut health, and long-term wellness.

Because when we rethink our everyday foods, even something as simple as a muffin can become an opportunity for better health.

Anohter tip Consider blending 2 cups of spinach in with these oatmeal banana chocolate chip muffins. I promise, you won’t taste it at all and you’ll have that much more of a nutritional punch when you snack.

Helpful Links:

• Lily’s sugar-free chocolate chips
• Unbleached parchment liners
• Stainless steel muffin pan (non-toxic)
• Ceramic muffin pan (non-toxic)

The post Oatmeal Banana Chocolate Chip Muffins Recipe appeared first on Dr. Alexandra MacKillop.

Search for a healthy whole grain bread recipe and you’ll quickly realize there’s a lot of confusion about what “healthy” even means when it comes to bread. Some people insist that all grains are inflammatory. Others point to traditional cultures that thrived on bread for centuries. Both perspectives miss important nuances. For most people, bread itself is not the problem. The type of grain, how it’s grown, how it’s processed, and how it’s prepared make all the difference.

A healthy whole grain bread recipe starts with a clear definition of health. Healthy bread avoids genetically modified grains, minimizes pesticide exposure, and excludes ultra-processed flours that have been stripped of nutrients. Healthy bread uses whole grains in their intact form, ideally from heirloom or ancient varieties to maximize nutrients, antioxidants, vitamins and minerals. Healthy bread relies on traditional preparation methods like fermentation and sourdough to improve digestibility and nutrient availability. Without these elements, calling something a “healthy whole grain bread recipe” could actually mean nothing at all in terms of true health.

Defining “Health” in a Healthy Whole Grain Bread Recipe

Health, in this context, means supporting metabolic function, gut health, immune regulation, and nutrient absorption. Modern bread often fails on all counts. Most commercial bread uses refined flour from genetically modified wheat grown with heavy pesticide use. The grain is processed at high heat, stored for long periods, and baked quickly with commercial yeast. The result is bread that spikes blood sugar, stresses digestion, and offers very little nutrition. Most ultra-processed breads from the grocery store also contain gut-damaging additives like preservatives, flavorings, dough conditioners and even hormone-disrupting chemicals like phthalates and even petroleum or plastic derivatives.

Yes, Whole Grain is Healthy

A healthy whole grain bread recipe uses whole grains that retain the bran, germ, and endosperm. These components contain fiber, minerals, healthy fats, and phytonutrients that refined flour simply does not provide. Using fresh milled flour matters because flour begins oxidizing the moment it’s ground. Fresh milling preserves nutrients that are otherwise lost during long storage times. Pre-ground flours also run the risk of growing mold, which is extremely damaging to gut health, provokes allergies, and can trigger autoimmune disease. We use the NutriMill Harvest Grain Mill, which is as easy as simply measuring the flour itself, only you measure the whole grains and pour it into the grinder first.

Leavening Matters

When it comes to maximizing nutrition with bread, fermentation is another non-negotiable. While most yeast breads look and taste similar, a truly healthy whole grain bread recipe relies on slow fermentation, often using sourdough, to break down antinutrients like phytic acid. (Phytic acid is considered problematic because it interferes with mineral absorption, especially when it’s consumed regularly in large amounts from poorly prepared grains, legumes, nuts, and seeds.) Fermentation improves mineral absorption and reduces digestive stress. This process also changes how carbohydrates behave in the body, improving blood sugar response and gut tolerance.

The Nutritional Benefits of Whole Grains

Whole grains provide fiber, B vitamins, magnesium, zinc, iron, and antioxidants that support metabolic and immune health. Fiber feeds beneficial gut bacteria, which directly influences inflammation, hormone balance, and insulin sensitivity. B vitamins play a role in energy production and nervous system function. Minerals like magnesium support blood sugar regulation and muscle function. Quality whole grains also serve as a slow-burning source of energy to fuel active lifestyles.

A healthy whole grain bread recipe delivers these nutrients in a form the body actually uses. When whole grains are fermented and prepared properly, the nutrients become more bioavailable. This is why traditional societies consumed bread daily without the metabolic dysfunction so common today.

Whole grains also contribute to satiety. Fiber and protein slow digestion and reduce rapid blood sugar swings. This matters for anyone trying to manage weight, energy levels, or cravings. Bread made from refined flour does the opposite.

Why Whole Grains Are Controversial in the Health Food Space

Whole grains have become controversial because many people feel better after eliminating them. That experience is real, but the conclusion often misses the root cause. Most people are not reacting to whole grains in general. They are reacting to modern wheat, industrial processing, pesticides, and poor preparation methods.

Ultra-processed grains disrupt the gut barrier, contribute to inflammation, and worsen blood sugar control. Removing them often leads to improvement. That doesn’t mean all grains are inherently harmful. A healthy whole grain bread recipe made from properly prepared, high-quality grains behaves very differently in the body.

Heirloom and ancient grain varieties deserve special mention. These grains differ genetically from modern dwarf wheat and contain different protein structures. Many people tolerate these varieties well, especially when fermented. Including these grains in a healthy whole grain bread recipe changes the entire physiological response.

Why Some People Tolerate Grains in Europe but Not the United States

This difference is not imaginary. Wheat grown in Europe differs significantly from wheat grown in the United States. Many European countries restrict glyphosate use and prohibit pre-harvest desiccation, a practice common in the U.S. where wheat is sprayed with herbicide shortly before harvest. The varieties of wheat grown differ, too. Europe primarily grows lower-gluten soft white wheat varieties whereas the US primarily grows hybridized and genetically modified varieties of hard red wheat which has higher gluten levels.

Processing standards also differ. European bread relies heavily on long fermentation and sourdough methods. In contrast, U.S. bread production prioritizes speed and shelf stability. A healthy whole grain bread recipe reflects traditional European preparation more than modern American convenience baking.

The result is that many people who struggle with bread in the U.S. tolerate bread abroad without symptoms. The grain, the chemicals, and the preparation all matter.

Who Actually Needs to Avoid Gluten?

Not everyone benefits from going gluten free. Gluten elimination is medically necessary for individuals with celiac disease and other diagnosed autoimmune diseases or sensitivities. It is often appropriate for those with Hashimoto’s thyroiditis, autoimmune disease, or diagnosed gluten or wheat sensitivities which are identified via IgE/IgA/IgG and IgG4 antibody testing. Outside of these conditions, blanket gluten avoidance is not automatically healthier, and often misses the heart of the issue. Gluten-free diets are also very restrictive, so it’s nice to know whether your issue is the GMO American wheat, or gluten in general.

In a healthy whole grain bread recipe, gluten formation plays a useful role. Gluten provides structure and elasticity, allowing bread to rise properly and maintain texture. Gluten also contributes protein, which helps stabilize blood sugar. When grains are fermented, gluten becomes easier to digest, reducing immune and digestive stress.

The problem arises when gluten is consumed in excess, from poor-quality sources, without fermentation, or in the context of other toxic ingredients found in ultra-processed foods. All of that matters.

Storage for Healthy Bread: Retrogradation

Storage matters more than most people realize. Freezing (and refrigerating) bread after baking improves the formation of resistant starch through a process called retrogradation. Resistant starch resists digestion in the small intestine and feeds beneficial gut bacteria in the colon.

A healthy whole grain bread recipe benefits from freezing because resistant starch supports gut health, improves insulin sensitivity, and reduces blood sugar spikes. Toasting frozen or previously refrigerated bread preserves these benefits while improving texture. It also extends shelf-life, which is an important consideration, given that homemade healthy bread doesn’t have preservatives.

Carbohydrate Awareness Still Matters

Even a healthy whole grain bread recipe contributes carbohydrates. Whole grains digest more slowly, but they still impact blood sugar. Portion size matters. Total carbohydrate intake includes fruit, vegetables, and starches, not just bread.

Health comes from balance, not extremes. Bread fits into a healthy diet when quality is high and total carbohydrate load stays appropriate for the individual.

A healthy whole grain bread recipe is not about restriction or fear. It is about choosing grains intentionally, preparing them traditionally, and consuming them with awareness. When those boxes are checked, whole grain bread supports metabolic health, gut function, and long-term wellness rather than undermining it.

Helpful Links

• Stretch and Folding Technique
• 7-Qt Dutch Oven
• Banneton Bread Basket
• NutriMill Harvest Grain Mill
• Unbleached Parchment Paper
• Soft White Wheat Berries

The post Healthy Whole Grain Bread Recipe appeared first on Dr. Alexandra MacKillop.

Things to Consider When Meal Prepping for Pregnancy

There are two types of meal prep you want to consider when getting food ready for yourself. This could include both 1) meal prepping for yourself when pregnancy leaves you too exhausted to pack a lunch and 2) meal prepping for postpartum so that food and nutrition is an easy, streamlined process.

The good news is that both of these meal prep goals involve the same strategies! Meal prepping for pregnancy or postpartum both involve the creation of easy, nutritious, low-toxin meals that are freezer-friendly and reheat with ease.

Two Types of Meal Prep

When meal prepping for pregnancy, you want to make two things happen. The first, is you need to make sure that you have something quick and easy on hand to grab and go when you only have a few minutes for a lunch or late dinner. The second is that you want a real, hearty meal available for when the whole family is sitting down to dine but you don’t have the time or energy to get out for groceries, assemble meals, and cook them all while holding a hungry, snuggly, and possibly crying newborn.

Whether you’re a busy pregnant mama or looking to the future after your little one arrives, you need both meals for yourself to grab and go as well as something that you don’t need to think about when it comes to a sit-down meal for everyone else, too.

Toxins When Meal Prepping for Pregnancy

Nobody wants to think that their food can be harming them, and the good news is that it isn’t, most of the time. Most foods are nutritious and beneficial to include in a well-rounded healthy diet. However, we can run into a few problems when considering toxins with our food, especially considering toxins that may be added to the food, or that may leach into the food through packaging.

Pesticides and Preservatives

The heart behind these food toxins is actually good. Of course we want pests to stay away from our crops, and we want our food to be protected from rot and degradation! However, the chemicals involved in accomplishing these tasks actually harm our health in doing so. In order to make sure that you family has the healthiest meals possible whether you’re eating for two or cooking when your arms are full, look for:

• Foods without preservatives addedd, like sodium benzoate, EDTA, potassium sorbate, nitrates and BHA, BHT or TBHQ
• Pesticides added to non-organic food and animal feed are a huge problem. Look for organic labeling whenever available.

Note: Other food additives, beyond preservatives, also can be harmful. I recommend avoiding artificial sweeteners like aspartame an acesulfame potassium, natural flavors, food dyes, and carageenan to name a few.

The good news is that apart from pesticides, if you are choosing whole foods to cook and meal prep with, you really don’t need to worry about the other additives.

Toxic Packaging Materials

Now, the downside about a grab-and-go meal strategy is that the packaging we sometimes use to do so can also pose risks to our health. Materials like plastic and aluminum leach into our food and can affect neurodevelopment of baby, hormone balance, cancer risks and more. Microplastics have been found in everything from the brain to the placenta, and it’s never something we want more of. Instead of disposable aluminum trays or plastic containers, consider the following ideas:

• Stainless Steel Casserole Dishes: This is the most cost effective product I’ve found on Amazon, comes in a pack of two, and can be reused over and over again. If you stock up on 8-10, you can easily prep several dinners that will last for multiple days for a meager investment and cultivate a habit of doubling any recipes you bake or cook going forward.
• Silicone Freezer Bags: Instead of meal prepping for pregnancy in Ziploc freezer bags, consider reusable silicone ones. While silicone is not ideal for hot food applications, they are safe for cold use, and provide a similar layer of freezer protection.
• Glass Jars: The standard for food preservation is usually Ball Jars, which are available in most grocery and home improvement stores. However, if you’re not actually using them for canning, the metal lids can easily corrode and stop being usable over time. These adorable freezer jars have plastic lids (which won’t be touching your food) and hold up better for repeated use. I recommend using individual serving jars like this for meal-prepped broths and soups. They also come in neutral colors.

Meal Prepping for Pregnancy Recipes

During the postpartum period, or even if you’re meal prepping to eat these dishes during pregnancy, nutrition is more important than ever. Consider the following strategies when meal prepping for pregnancy:

1. Lower Carbohydrate (In moderation)

• Blood Sugar Stability: After childbirth, many women experience fluctuations in blood sugar levels. A lower-carb diet can help stabilize blood sugar, preventing energy crashes and promoting consistent energy throughout the day.
• Avoiding Insulin Resistance: Some women may face insulin resistance or have higher blood sugar levels during pregnancy (e.g., gestational diabetes). Postpartum, focusing on lower-carb meals can support insulin sensitivity and help with long-term metabolic health.
• Weight Management: Postpartum weight loss or maintenance can be supported by consuming fewer refined carbohydrates, which can prevent fat storage and cravings. A more balanced approach helps maintain a healthy weight without drastic spikes or drops in energy levels. While weight loss should not be a top priority postpartum, eating nourishing meals will help your body naturally level out at the rate that is most appropriate for oyu.

2. High-Quality Animal Protein

• Muscle Repair & Recovery: Childbirth is physically demanding, and the body needs to repair and rebuild muscle tissue after the exertion of labor. High-quality animal proteins (like chicken, beef, turkey, eggs, and fish) provide essential amino acids that support muscle recovery and tissue healing.
• Breast Milk Production: Protein is also critical for producing breast milk. Amino acids from protein-rich foods are the building blocks of the milk, supporting both quality and quantity for breastfeeding moms.
• Hormonal Balance: Protein helps in balancing hormones, including the ones responsible for mood regulation (like serotonin and dopamine). Postpartum hormonal shifts can cause mood swings, so supporting hormonal health with protein is crucial.

3. Complex Fiber

• Gut Health: After childbirth, many women experience changes in digestion, including constipation or slower gut motility. Complex fiber (found in vegetables, legumes, and some whole grains) promotes regular bowel movements and supports gut health, which is vital for overall health during recovery.
• Blood Sugar Regulation: Fiber helps to slow the absorption of sugars in the bloodstream, preventing sharp spikes and crashes in blood sugar. This is important for postpartum recovery, especially if the body is recovering from insulin imbalances.
• Satiety: High-fiber foods also help keep you feeling fuller longer, reducing the tendency to snack on less nutritious foods or overeat. This is especially useful if you’re managing weight while also needing more energy for breastfeeding or caring for a newborn.

4. Slow-Cooked Meals

• Nutrient Retention: Slow-cooking, especially when using methods like stewing or braising, helps retain more nutrients in foods, particularly minerals and vitamins that are sensitive to heat. The longer cooking time at low temperatures allows for better extraction of nutrients, especially from tougher cuts of meat, bones, and fibrous vegetables.
• Digestibility: Slow cooking also breaks down proteins and fibers, making them easier to digest, which is helpful for a postpartum body that might be more sensitive to foods.
• Ease of Meal Prep: Slow-cooked meals are perfect for batch cooking, which is a huge benefit when you’re short on time during the postpartum period. A large pot of stew, soup, or curry can be made in advance, stored, and reheated as needed, saving time and effort. I recommend a slow-cooker with a latch-on lid for easy transport, and programming like this Crock Pot Cook & Carry.

5. Additional Benefits for Postpartum Health

• Anti-Inflammatory: Many slow-cooked dishes, especially those featuring bone broth or grass-fed meats, contain nutrients like collagen and gelatin, which help repair tissues and reduce inflammation. After childbirth, inflammation is common, and foods that support recovery can promote healing and comfort.
• Hydration: Slow-cooked meals like soups and stews can be rich in water, which is vital for hydration—important for breastfeeding and overall recovery.
• Comfort & Healing: Comfort foods are often slow-cooked, providing not only nourishment but also emotional support during a time of physical and emotional stress. The act of eating well-cooked, hearty meals can be soothing and help mothers feel nurtured during a challenging recovery period.

Meal Prepping Recipes

Here are some of my favorite recipes, to be prepared during pregnancy and enjoyed postpartum, or any time that you’re in need of a nourishing meal. Any soups or stews can easily be prepared ahead of time and frozen in individual servings, or ingredients can be stored together in freezer bags to easily throw in a pot or crockpot at a later time.

Breakfast

• Breakfast Burritos (make with almond flour or cassava tortillas)
• Low Sugar Baked Oatmeal (consider adding 1/2 cup collagen to the recipe)
• Paleo Banana Chocolate Chip Walnut Muffins (use unbleached muffin liners and a toxin-free, stainless steel muffin pan)
• Paleo Breakfast Casserole
• Almond Flour Cheddar Biscuits (high protein, low carb)

Lunch/Dinner

• One Pan Chicken Fajitas (prepare and freeze ingredients separately. You can even freeze a pack of tortillas together with the bag of chicken and veggies. Or, serve with rice)
• Veggie-Rich Taco Casserole (make with rice or quinoa)
• Ratatouille Soup (add diced grilled chicken)
• Pasta E Fagioli (omit pasta, if you wish)
• Instant Pot Rotisserie Chicken (serve with bagged salad)
• Beef Stew (sub tapioca starch for Paleo)
• Thai Chicken Curry Soup (store rice noodles separately in pantry, or serve with fresh rice/quinoa instead)
• Indian Curry Soup
• Chicken Potato Soup
• Zucchini Lasagne
• Chicken and Broccoli Casserole (no canned soup in this recipe! can omit cheese, and use bone broth instead of milk)
• Shepherd’s Pie
• Cabbage Roll Casserole (can substitute rice with quinoa for higher protein)

Snacks

• Protein Popsicles (made with silicone popsicle molds)
• Protein/Oat Balls
• Pistachio Date Balls (can omit oats)
• Low Carb Peanut Butter Bark

To sum it up, meal prepping for pregnancy is a smart, effective way to ensure that you and your growing family are nourished with wholesome, nutrient-dense meals. By focusing on simple, healthy recipes that are rich in high-quality protein, complex fiber, and slow-cooked goodness, you’ll be setting yourself up for smoother days, both during pregnancy and postpartum. Whether you’re meal prepping for pregnancy to manage your energy levels or preparing meals that support recovery after childbirth, the right foods will help you feel your best. So, take the time to plan ahead, minimize toxins, and create meals that are easy to grab, heat, and enjoy—your body and your baby will thank you.

I’m Dr. Alexandra MacKillop, a functional medicine doctor, food scientist and nutrition expert.

I specialize in women’s nutrition & hormonal health, addressing concerns like longevity, fertility, postpartum, PCOS, endometriosis, and gut symptoms like bloating, constipation, diarrhea and more.

If you’re looking for a new way to approach your health, I’m here to help you through it.

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Reminder: The information on this post or anywhere else on this blog or other writing is purely educational, and is not intended to diagnose, treat, prevent, or cure any health condition.

The post Your Guide to Meal Prepping for Pregnancy appeared first on Dr. Alexandra MacKillop.

Why Do You Need a 12 Week Weight Lifting Plan?

Weight lifting has a profound impact on cortisol, insulin, progesterone, and fat metabolism. These benefits, combined with the increased calorie burn at rest, make it a foundational practice for body contouring and fat loss.

Here’s the thing though: these lab markers need to be tested and then retested in order to show results. Progesterone takes up to three months to see changes, and markers like hemoglobin a1c for blood sugar and insulin resistance depend on the three-month life cycle of your red blood cells. This means that if you want to see meaningful changes in these markers, you need to give it a solid three-month go. In other words, you need a 12 week weight lifting plan!

If you’ve been relying on cardio for weight loss or hormone balance, it’s time to reconsider. Let’s dive into how weight lifting works, from a hormonal perspective, and why it’s non-negotiable in any sustainable weight loss or body transformation plan.

Why Weight Lifting Affects Cortisol

Cortisol is the body’s primary stress hormone. Produced by the adrenal glands, cortisol’s job is to help the body respond to stress—whether physical, emotional, or environmental. But when cortisol levels remain high over long periods, the body shifts into a state of chronic stress, which leads to fat retention, particularly around the abdomen.

Cardio, especially intense, long-duration exercises like running or high-impact aerobic routines, elevates cortisol levels. While this isn’t inherently bad, consistently high cortisol can cause muscle breakdown and interfere with the body’s ability to burn fat. Weight lifting, on the other hand, works with the body’s stress response to improve the overall balance of cortisol.

Intense weight lifting increases muscle mass, which in turn helps regulate cortisol. More muscle means a better ability to manage stress and burn fat. When you build muscle through weight lifting, your body becomes more resilient to stressors, reducing the overproduction of cortisol and preventing the fat-storage response. The increase in muscle tissue also supports better sleep and recovery, which are crucial for keeping cortisol at bay.

In a 12-week weight lifting plan, cortisol levels stabilize as your body adapts to progressive overload. This enables a balanced stress response, leading to reduced belly fat and improved overall body composition.

Why Weight Lifting Affects Insulin Sensitivity

Insulin is another key hormone in fat metabolism. When we eat carbohydrates, insulin is released to help our body absorb glucose. Over time, excessive sugar and refined carbs cause the body to become insulin resistant—a condition where the body doesn’t respond to insulin properly, leading to higher blood sugar levels and fat storage. This is particularly common in conditions like PCOS, which are often characterized by insulin dysregulation.

Insulin resistance is a significant barrier to weight loss, particularly when fat cells become saturated with excess glucose. Traditional cardio routines don’t effectively address insulin resistance in the way weight lifting does. Weight lifting, however, improves insulin sensitivity, allowing your body to process glucose more efficiently and burn fat as fuel instead of storing it.

Weight lifting forces the body to use energy in the form of glucose and fat during the recovery process. As muscle fibers break down and rebuild, the body becomes more efficient at using insulin and glucose. This process not only improves energy production but also reduces fat storage, as your body begins to burn fat at rest instead of relying on glucose.

Incorporating a 12-week weight lifting plan into your routine leads to a significant increase in insulin sensitivity, making it easier to lose fat and maintain a healthy weight. As your muscles grow, the increased demand for glucose helps clear excess sugar from your bloodstream, further promoting fat loss.

Weight Lifting and Hormones

Progesterone is a vital hormone for women, playing an essential role in regulating the menstrual cycle and supporting fertility. Progesterone is produced from pregnenolone, a precursor hormone that is the building block for several other steroid hormones, including cortisol, estrogen, and testosterone.

When the body is under chronic stress, as it often is with long bouts of cardio, the adrenal glands prioritize cortisol production through a process known as pregnenolone steal. This happens when the body diverts pregnenolone from progesterone production to make more cortisol, which lowers overall progesterone levels. Low progesterone can lead to symptoms like irregular periods, mood swings, and difficulty losing fat.

Weight lifting, however, helps prevent pregnenolone steal by reducing chronic stress and improving the body’s ability to manage cortisol levels. The controlled stress of weight lifting encourages hormonal balance, ensuring that pregnenolone is used to produce progesterone, not cortisol. As a result, weight lifting supports the body’s natural progesterone production, which helps balance estrogen and supports fat metabolism.

Additionally, weight lifting helps improve thyroid function, another factor in hormonal balance, which is often impacted by excessive cardio and stress. For women looking to optimize hormonal health and fat loss, weight lifting is far more effective than cardio, especially when it comes to maintaining or increasing progesterone levels.

The Impact of Muscle Mass on Calorie Burn at Rest

One of the most overlooked benefits of weight lifting is its ability to increase calorie burn at rest. Unlike cardio, which burns calories during the activity itself, weight lifting creates a lasting metabolic effect. This is because muscle tissue requires more energy to maintain than fat tissue. The more muscle you have, the higher your resting metabolic rate (RMR) becomes.

When you lift weights, especially with progressive overload (increasing the weight or intensity of exercises over time), you create muscle micro-tears that require the body to expend energy to repair and rebuild the muscle fibers. This process, known as muscle hypertrophy, boosts the afterburn effect (known as excess post-exercise oxygen consumption or EPOC), causing the body to continue burning calories even after the workout is over.

With each lift, your body burns calories not only during the session but also in the hours and even days following the workout as muscle tissue recovers. Over time, this leads to a significant increase in calorie expenditure, even while you’re resting or sleeping. This increased calorie burn at rest directly supports fat loss, helping to reduce body fat percentage without the constant need for cardio.

Why Weight Lifting is Essential for Body Contouring and Fat Loss

When it comes to body contouring—changing the shape and composition of your body—weight lifting is non-negotiable. It’s not just about burning fat; it’s about building muscle that will give your body the tone and shape you desire. Unlike cardio, which tends to result in general weight loss, weight lifting allows you to sculpt and define your body by increasing muscle mass.

Muscle is denser than fat, meaning that as you build muscle, you’re not just losing fat—you’re reshaping your body. This is why weight lifting is the key to long-term fat loss and contouring. As you continue to increase muscle mass through weight lifting, your body naturally becomes leaner, firmer, and more toned. Plus, muscle tissue is metabolically active and burns more calories, even at rest, making weight lifting an investment in your long-term fat loss goals.

For body contouring specifically, lifting weights boosts your metabolism in a way that cardio can’t. It allows for fat loss while maintaining or increasing lean muscle mass, ensuring that you’re not just shrinking your body, but actually shaping it. This makes it far more effective than cardio when it comes to achieving your desired physique.

12 Week Weight Lifting Plan

If you’re ready to get serious about your hormone health and fat loss, there’s no better time to start than now. A 12-week weight lifting plan will transform your body, boost your metabolism, balance your hormones, and reshape your figure. Over the course of 12 weeks, the gradual increase in weight and intensity will allow you to build muscle while optimizing your hormonal profile. By the end of the program, you’ll notice improved insulin sensitivity, reduced cortisol levels, balanced progesterone, and a significant increase in calorie burn at rest.

Are you ready to transform your body and health with weight lifting Check out our 12-week weight lifting plan at the end of this post to get started on the path to hormonal harmony, fat loss, and a body that feels as good as it looks.

The post 12 Week Weight Lifting Plan for Hormone Health appeared first on Dr. Alexandra MacKillop.

How GLP-1’s Work

In order to know how to increase GLP-1 naturally, we first need to understand what GLP-1 is and how it works in the body.

GLP-1 is a hormone. This means it travels in the blood stream after getting released by cells in the small intestine after eating. It also helps prompt the pancreas to secrete insulin, another hormone which functions to control blood sugar. Blood sugar fluctuations are a huge problem behind inflammation an weight gain, and subsequently is a major driver of interest in GLP-1’s.

GLP-1 slows digestion. GLP-1 delays stomach emptying, so food moves more slowly into the small intestine. The result: steadier blood sugar levels, fewer spikes, and a longer-lasting sense of fullness after meals.

GLP-1 lowers glucagon. Glucagon, another hormone, is designed to increase blood sugar under periods of stress, when food isn’t available. However, people desiring weight loss should not want their blood sugar to spike like this, especially without eating anything.

GLP-1 talks to the brain. GLP-1 receptors in the brain influence appetite and satiety. When GLP-1 activity rises, cravings diminish, meals feel more satisfying, and overeating becomes less likely.

What Are the Risks of GLP-1 Drugs?

The most common side effects include nausea, vomiting, diarrhea, constipation, bloating, and abdominal pain. Because GLP-1 slows gastric emptying, some people feel uncomfortably full or even experience reflux. For many, symptoms improve over time, but for others they remain disruptive. GLP-1 drugs are also associated with an increased risk of gallstones and gallbladder inflammation (cholecystitis), as well as pancreatitis and potentially even thyroid cancer (though there are few examples in humans; findings are primarily in animal models). Rapid weight loss using GLP-1 drugs often leads to muscle and nutrient loss, periods of blood sugar drops which can trigger fatigue and nausea, and some patients even report increased anxiety and depression symptoms.

These drugs are relatively new in the weight-loss world. While they have strong safety data for type 2 diabetes, the long-term impact of using them primarily for weight management — especially in otherwise healthy people — is still being studied. There’s a lot we still don’t know, which is why many are wondering how to increase GLP-1 naturally and avoid using them altogether.

How to Increase GLP-1 Naturally

The best and most direct substitutes for GLP-1 agonist drugs are other methods, like behaviors and evidence-based supplements that increase GLP-1 naturally. Here’s what the research can tell us:

• Nutrition: High-fiber foods (including resistant starch), healthy fats, protein and whole foods are an easy, nutritional answer for how to increase GLP-1 naturally. Mechanistically, fiber and resistant starch are fermented by colonic bacteria into short-chain fatty acids, which activate free fatty acid receptors 2 and 3 on L-cells, promoting GLP-1 secretion. Unsaturated fats stimulate GLP-1 via free fatty acid receptors 1 and 4.
• Glutamine: Dietary peptides like glutamine increase the levels of circulating GLP-1.
• Berberine offers a potent solution for how to increase GLP-1 naturally through modulation of the gut microbiome. However, please note that long-term use of berberine is not recommended as it can significantly affect the gut microbiome in negative ways.
• Curcumin directly stimulates GLP-1 secretion in the gut lumen (lining of the intestines.)
• Cinnamon is a food-based and delicious method for how to increase GLP-1 naturally. However, a large dose is needed—as many as 3 grams—to see an effect. Cinnamon also affects ghrelin, the hunger hormone.
• Resveratrol while human studies are limited on using this compound to increase GLP-1 naturally, it has been proven in mice. Additionally resveratrol can be a safe product to use in other health circumstances, so it has a strong case behind it for use as an answer to the question of how to increase GLP-1 naturally.
• Gardenia is a great option for the problem of leptin resistane, insulin resistance, and not having enough GLP-1. In particular studies have shown effectiveness of gardenia for specifically middle-aged obese women on hormoens regulating energy metabolism. This intervention works best in combination with exercise, as any weight-loss intervention does.

Other Ways to Lose Weight Related to GLP-1

It’s possible to find viable alternatives to GLP-agonist drugs without specifically asking how to increase GLP-1 naturally. Certainly, GLP-1 plays a huge role in appetite and body weight regulation, but other strategies that address the same mechanisms that GLP-1 agonist drugs (and GLP-1 agonists themselves) are also proven effective in supporting weight loss. To understand how to increase GLP-1 naturally (or rather, lose weight without doing so), let’s look back at how GLP-1 works.

Mechanistic Alternatives to GLP-1 Agonist Drugs

GLP-1 is a hormone that influences insulin secretion. Exercise after meals lowers insulin secretion by reducing total blood sugar. The kicker It also burns calories, and builds muscle, which boosts metabolism. You don’t need to ask how to increase GLP-1 naturally if you aren’t using it to moderate insulin.

GLP-1 slows digestion. Want to know what else does that Fiber. By slowing the rate of stomach emptying and gastrointestinal motility, you feel fuller longer. Additionally, slower movement of food through the intestines slows how quickly carbohydrates enter the blood stream, preventing blood sugar spikes.

GLP-1 lowers glucagon. Glucagon is notoriously released in response to stress, which is part of the reason that cortisol and stress increase blood sugar. Chlorogenic acid, found in coffee (a big reason I’m in favor of coffee for weight loss), reduces the glucagon response.

GLP-1 talks to the brain. Other ways to increase satiety through the gastro-neuro-endocrine feedback loops include a high protein diet, time-restricted eating, prebiotics, and green tea catechins.

Understanding how to increase GLP-1 naturally relies on lifestyle and dietary strategies that mimic the hormone’s mechanisms. High-fiber foods, resistant starch, healthy fats, protein, glutamine, berberine, curcumin, cinnamon, resveratrol, and gardenia have all demonstrated potential to stimulate GLP-1 secretion. Complementary approaches such as post-meal exercise, time-restricted eating, and high-protein diets improve insulin regulation, slow digestion, and enhance satiety through gut-brain signaling pathways. By understanding how GLP-1 works and leveraging these natural methods, you can achieve better appetite control, blood sugar balance, and metabolic health without relying solely on pharmaceutical interventions.

I’m Dr. Alexandra MacKillop, a functional medicine doctor, food scientist and nutrition expert.

I specialize in women’s nutrition & hormonal health, addressing concerns like longevity, fertility, postpartum, PCOS, endometriosis, and gut symptoms like bloating, constipation, diarrhea and more.

If you’re looking for a new way to approach your health, I’m here to help you through it.

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Reminder: The information on this post or anywhere else on this blog or other writing is purely educational, and is not intended to diagnose, treat, prevent, or cure any health condition.

The post How to Increase GLP-1 Naturally appeared first on Dr. Alexandra MacKillop.

Can you relate?

For many, the symptoms of hunger are a little more than a mildly irritable mood, a grumbling stomach, and a little fatigue. In fact, many people don’t even feel hungry in their stomachs when they need to have a snack, which can make it difficult to identify that blood sugar levels are at risk of dropping. If going long stretches of time without eating, skipping post-workout snacks, eating sweets on an empty stomach, or having an especially busy day causes symptoms such as the above (fatigue, irritability, weakness, dizziness, feeling cold, breaking out in a sweat, fainting, headaches, stomach pain) then you may be struggling with reactive hypoglycemia.

Just like some individuals struggle to maintain blood sugar balance because their cells are less sensitive to insulin than normal or they don’t produce enough insulin (as with diabetes), individuals who struggle with hypoglycemia have difficulty maintaining blood sugar balance because their cells are more sensitive to insulin than normal or they produce too much insulin. The number one way to promote healthy blood sugar balance with reactive hypoglycemia is to eat balanced, regular meals. That means more food, more often.

The idea of “more food, more often” sometimes seems counter-intuitive, especially if you have a goal of weight loss. It may seem like eating more is the last thing you’d want to do. However, the case I’ll make in this post and what I want you to know is that for women, especially women with health concerns like PCOS, perimenopause, hypothalamic amenorrhea or hypothyroidism, eating more is exactly what you want to do.

As with everything on my blog, this post is not intended to diagnose, treat, or cure any illness. If you are experiencing symptoms of reactive hypoglycemia or any health condition, talk to your doctor.

What Is Reactive Hypoglycemia?

Reactive hypoglycemia is a condition where blood sugar levels drop too low (typically below 70 mg/dL) within a few hours after eating, particularly following a high-carbohydrate meal. It occurs when the body produces too much insulin in response to the rise in blood glucose, leading to a rapid and excessive decrease. Symptoms can include shakiness, sweating, fatigue, irritability, and dizziness. While not usually imminently dangerous, reactive hypoglycemia can be a sign of underlying metabolic dysfunction and may be managed through dietary changes or a targeted supplementation strategy.

What Causes Reactive Hypoglycemia?

As with any condition, the contributing factors to reactive hypoglycemia are complex and varied. More often than not, a person has a genetic predisposition to the development of the condition, which is ultimately triggered by environmental/lifestyle factors, namely stress. As I explain in this post about hormones, stress affects almost every system of our bodies, especially our metabolism. Stress interrupts the delicate web of signals between our brains and our organs, and over time this can lead to more long-standing patterns of dysfunction.

Stress comes in many forms, though we most classically think of it as being related to emotional or relationship triggers. But just like a hectic schedule, tight deadlines, or unhealthy relationships contribute to stress, too much exercise, not eating well, poor sleep habits, chronic illness or allergies, and other environmental exposures can contribute to our levels of stress. I like to describe our stress tolerance as a bucket, and each of those different types of stressors fills the bucket. When the bucket gets full, our bodies start to overflow into dysfunction and disease.

But just like stress contributes to the onset or exacerbation of our symptoms, stress management and self-care can help increase our body’s margin, making us better able to handle triggers. When we’re taking care of ourselves well, missing a snack is less likely to send me into a crisis.

Note: Stress is the most notable contributing factor to metabolic dysfunction like reactive hypoglycemia, but other factors can also contribute such as alcohol use, surgeries, liver or kidney disease, tumors, or other metabolic disorders. If you are concerned about any of your symptoms, always make an appointment with your doctor.

What Are the Symptoms of Reactive Hypoglycemia?

The symptoms of low blood sugar are varied, which is why it can be challenging for some people to recognize patterns between their eating habits and their health. Personally, I find that paying attention to my body’s signals and checking in with myself regularly has helped me to better understand how to care for myself. This helps me know when my body needs food even if it isn’t a “normal” meal time.

Some of the symptoms of low blood sugar include:

• Feeling shaky
• Being nervous or anxious
• Sweating, chills, and clamminess
• Irritability or impatience
• Confusion
• Fast heartbeat
• Feeling lightheaded or dizzy
• Hunger
• Nausea
• Color draining from the skin (pallor)
• Feeling sleepy
• Feeling weak or having no energy
• Blurred/impaired vision
• Tingling or numbness in lips, tongue or cheeks
• Headaches
• Coordination problems, clumsiness
• Nightmares
• Insomnia or waking during the night
• Seizures

Many of my patients liken the feeling of low blood sugar to feeling drunk. They describe feeling tired, disoriented, and like they have tunnel vision. They say their muscles also get weak, they might feel sweaty, or their moods becomes either anxious or irritable.

How Is Reactive Hypoglycemia (Low Blood Sugar) Diagnosed?

There are a number of different ways to evaluate a person’s blood sugar. In my practice, here are a few key flags that I look for on blood work:

• Low fasting insulin levels (less than 4 mUnits/L)
• Low fasting glucose at the time of the blood draw (<75 mg/dL)
• Low a1c (less than 4.8%)
• Low levels of LDH (less than 100 units/L)

Bear in mind that these are functional labs, which means that not all healthcare providers are willing to run them (however a fasting glucose level is usually included as part of a comprehensive metabolic panel on annual preventative wellness labs run by most primary care doctors. A1c is also often included.) You might need to ask for insulin and LDH to be run as well, to get a complete picture.

Testing for Reactive Hypoglycemia at Home

If you don’t want to make an appointment with your doctor, there are two ways that you can test your blood sugar at home. The first is with an old-fashioned fingerstick and the second is with a newer piece of technology: a continuous glucose monitor.

Finger Stick:

To test your blood sugar using a finger stick, you’ll need test strips, a lancet and a glucometer. Often, these tools can be purchased together as a package, such as the iHealth glucometer kit, which is FSA eligible. I recommend starting out by testing your blood sugar several times per day, including:

• Fasted levels, first thing in the morning
• 30 minutes after meals
• 60 minutes after meals
• 2 hours after meals

Continuous Glucose Monitor (CGM)

As an alternative to using a finger stick method, you could consider tracking your blood sugar using a continuous glucose monitor. This method tests glucose levels in the interstitial space (tissue just below the skin) which changes and updates the Bluetooth app in real time. To use, a subdermal needle connected to some adhesive and a Bluetooth device is applied to the arm, abdomen, hip or thigh and continuously monitors blood sugar levels. For many, this is less painful than recurrent finger sticks. Stelo by Dexcom is a continuous glucose monitor with both iOS and Android-compatible technology.

When tracking my blood sugar with a CGM, I log the following data:

• Meals and snacks I ate that day
• My quality of sleep
• My stress levels
• My exercise
• Blood sugar levels overnight, 30 minutes after meals, and 2 hours after meals

How Is Reactive Hypoglycemia Managed with Diet?

The number one way to manage reactive hypoglycemia is to eat frequently, and make sure to pair carbohydrate foods with protein, fiber and fat to stabilize the release of glucose into the blood stream. I often recommend that my patients consume a fiber supplement, like a teaspoon of chia seed of psyllium husk with water, about 15 minute sbefore meals. It’s also a good idea to eat a protein-rich snack with fiber before bed to keep blood sugar stable enough for a good night’s sleep.

A good recommendation is also to avoid alcohol, as this can be a big trigger for hypoglycemia. Of course, there are situations when moderate alcohol use is part of a normal, healthy lifestyle, and so my recommendation is usually to restrict drinking to no more than 1 drink at a time, no more than 3 nights per week, always taken with a meal or snack that contains protein.

It’s also really important to manage stress—all types of stress. That means addressing relationship conflicts, creating boundaries to support work/life balance, eating high-quality food, exercising in moderation, developing productive coping skills, and practicing sleep hygiene. These are the most effective ways to support a healthy stress response, but in a clinical setting, I also sometimes use adaptogenic herbs and other supplements to balance inflammation, manage cortisol, and support a healthy blood sugar response for my patients. If you are interested in using herbs or supplements to manage stress or blood sugar, always check with your doctor first. Even better, work with a functional medicine doctor to find the herbs that are right for you. (This is important because some adaptogens have a blood sugar lowering effect, which could worsen symptoms of hypoglycemia.)

While reactive hypoglycemia can be extremely debilitating, it’s not the end of the story for your health. It isn’t a sentence for weight gain and you definitely aren’t doomed to feel that way your whole life. With a little digging and some strategic hacking of your nutrition and supplements, you can feel like 100% again, no matter your season of life.

I’m Dr. Alexandra MacKillop, a functional medicine doctor, food scientist and nutrition expert.

I specialize in women’s nutrition & hormonal health, addressing concerns like longevity, fertility, postpartum, PCOS, endometriosis, and gut symptoms like bloating, constipation, diarrhea and more.

If you’re looking for a new way to approach your health, I’m here to help you through it.

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In clinical practice, I find that many of my patients use the word “bloating” to refer to different things. Sometimes, “bloating” refers to water retention, sort of like swelling of hands, fingers, feet, face and toes. That’s not what we’re talking about in this post. Rather, in this post, we will use the term “bloating” to refer to the sensation of distension and fullness in the abdomen, typically the lower abdomen, but it can also include the abdomen as a whole.

The sensation of fullness, discomfort, and even distension in the abdomen can be caused by several factors related to hormonal imbalances, inflammation, and other structural or functional issues in the reproductive system. Understanding how conditions like endometriosis, polycystic ovary syndrome (PCOS), ovarian cysts, fibroids, and pelvic floor dysfunction contribute to bloating can help identify the underlying causes of their symptoms and explore effective treatment options.

The Connection Between Reproductive Hormones and Bloating

When it comes to the pelvis and the organs that reside there, structure determines function. And, as I like to say in functional medicine, chemistry likewise determines structure. Swelling and inflammation of the uterus, cystic changes of the ovaries, as well as changes in bowel habits can all be driven by disruptions and imbalances in hormonal systems of the body.

Let’as take a look at how hormonal imbalances play a role in strutural changes that create the symptom of bloating.

1. Endometriosis and Inflammation-Induced Bloating

Endometriosis is a chronic condition in which tissue similar to the lining of the uterus (endometrium) grows outside the uterus, typically on the ovaries, fallopian tubes, and other organs within the pelvic cavity. This growth of endometrial-like tissue leads to inflammation, pain, and a variety of gastrointestinal and reproductive symptoms, including bloating.

How inflammation contributes to bloating: Endometriosis causes the release of pro-inflammatory cytokines and other immune system factors that promote inflammation in the pelvic area (Wang et al., 2018). This inflammation can disrupt the normal functioning of the gastrointestinal tract, leading to symptoms like bloating, constipation, and diarrhea. Additionally, the endometrial tissue outside the uterus can create adhesions, which can lead to intestinal obstruction and further contribute to bloating (Viganò et al., 2004) through inflammatory immune chemicals. Whenever inflammatory immune chemicals are released, water retention follows.

In endometriosis, bloating can sometimes be severe, so much so that it has its own nickname: endo-belly.

Treatment for bloating caused by endometriosis is complex, involving many factors including food sensitivities, gut health and the immune system. However, being an autoimmune, inflammatory condition, addressing endo-belly in my practice often involves proteolytic enzymes as well as anti-inflammatory, estrogen-clearing herbs and medications, like DHA and DIM.

2. Polycystic Ovary Syndrome (PCOS) and Blood Sugar Dysregulation-Related Bloating

Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects women of reproductive age. It is characterized by irregular menstrual cycles, elevated levels of androgens (male hormones like testosterone), and cysts on the ovaries. One of the less-discussed but significant features of PCOS is blood sugar dysregulation, which can contribute to bloating because of the profound inflammation that accompanies it.

How blood sugar dysregulation contributes to bloating: in nearly 70% of cases, insulin resistance accompanies PCOS, which is a condition where the body’s cells become less responsive to insulin, leading to higher levels of circulating insulin (Teede et al., 2018). Insulin resistance disrupts normal carbohydrate metabolism, causing blood sugar levels to fluctuate. This can lead to gastrointestinal discomfort, bloating, and indigestion, especially after meals that are high in refined carbohydrates or sugars.

Additionally, insulin resistance affects gut motility, leading to slower digestion and bloating. The imbalance of estrogen and progesterone in PCOS also exacerbates gut symptoms, as these hormones influence how the gut functions (McAllister et al., 2020). Women with PCOS often report feeling bloated around the time of their period or after consuming certain foods. Elevated estrogen levels seen in PCOS negatiely impact the ability of the gut to clear inflammation and toxins, which leads to build-up of these chemicals in the body.

In my practice, treating PCOS means first identifying which type of PCOS is present. Did you know there are 4 types of PCOS Learn more in this blog post.

3. Ovarian Cysts and Fibroids: Structural Issues Leading to Bloating

Ovarian cysts and uterine fibroids are both structural issues that contribute to bloating, particularly in individuals with hormonal imbalances. In these cases the bloating doesn’t come from gas, inflammation or fluid, but of structural changes and growth that take up physical space. Both cysts and fibroids are diagnosed with ultraosund imaging.

Ovarian cysts: Ovarian cysts are fluid-filled sacs that form on or within the ovaries. These cysts can be functional (normal and temporary) or pathological (abnormal and persistent). Functional cysts typically resolve on their own, but large or persistent cysts can cause bloating, pelvic pain, and pressure on nearby organs. As cysts grow, they can push against the abdominal wall and intestines, leading to discomfort and a feeling of fullness or bloating (Sahu et al., 2017). Sometimes, surgery is required to remove large or complicated ovarian cysts. Iodine deficiency, use of hormonal IUDs, hypothyroidism and perimenopause all increase risk of developing functional ovarian cysts.

Uterine fibroids: Fibroids are benign growths in or on the uterus that can vary in size and location. Large fibroids or multiple fibroids can cause significant abdominal bloating, pressure, and pain. Fibroids can disrupt the normal movement of the gastrointestinal tract and cause a sensation of fullness, bloating, and even constipation (Lethaby et al., 2015). Hormonal fluctuations, particularly high estrogen levels, contribute to the growth of fibroids, making the condition more likely to cause bloating in individuals with hormonal imbalances.

The presence of these structural issues can also cause other symptoms like heavy menstrual bleeding, pelvic pain, and lower back discomfort, which can be exacerbated by bloating.

4. Pelvic Floor Dysfunction and Bloating

Pelvic floor dysfunction refers to a range of conditions where the muscles of the pelvic floor (the muscles that support the bladder, uterus, and rectum) become weak or overactive. This dysfunction can lead to symptoms like urinary incontinence, pelvic pain, and bloating. It also can affect passage of stool, which can trap gas or cause constipation, both of which also contribute to abdominal bloating.

How pelvic floor dysfunction contributes to bloating: When the pelvic floor muscles are not functioning properly, it can affect the body’s ability to manage intra-abdominal pressure, especially during digestion.

Individuals with pelvic floor dysfunction may also experience bloating related to the inability to properly relax the pelvic floor muscles during defecation, leading to a buildup of gas in the intestines and the sensation of bloating. The pelvic floor muscles play an essential role in normal bowel and bladder function, so dysfunction can lead to a cascade of digestive symptoms.

The best treatment for pelvic floor dysfunction is to see a pelvic floor therapist. You can find a physical therapist, chiropractor or occupational therapist of this credentialing through the Herman and Wallace Website. (This is the best, most renowned training program for pelvic floor therapists.)

How Functional Medicine Approaches Hormonal Disorders and Bloating

Functional medicine emphasizes addressing the root causes of health problems, including hormonal imbalances, inflammation, blood sugar dysregulation, and structural issues. When it comes to bloating related to reproductive hormone disorders, a functional medicine approach may include:

1. Addressing hormonal imbalances: Through personalized treatments like bioidentical hormone therapy, herbal supplements, and lifestyle changes, functional medicinebalances hormones such as estrogen, progesterone, and testosterone. For example, in PCOS, regulating insulin resistance and restoring hormone balance can reduce bloating and other symptoms (Moran et al., 2015).
2. Reducing inflammation: Anti-inflammatory approaches are crucial in managing conditions like endometriosis. Functional medicine often recommends dietary changes, such as increasing omega-3 fatty acids and reducing inflammatory foods (e.g., refined sugars and ultra-processed foods), as well as using herbal supplements like enzymes and curcumin to help reduce inflammation and manage symptoms.
3. Improving gut health: Gut dysbiosis (an imbalance of gut bacteria) can contribute to bloating. Functional medicine also involves the use of probiotics, prebiotics, and digestive enzymes to support gut health. Additionally, an elimination diet or food sensitivity testing may help identify specific triggers that exacerbate bloating (Bartz et al., 2020).
4. Supporting pelvic floor health: Pelvic floor exercises, like Kegels, stretching and physical therapy, and mindful movement techniques, can help address pelvic floor dysfunction.

Bloating can be a frustrating and uncomfortable symptom, especially when it is linked to hormonal disorders such as endometriosis, PCOS, ovarian cysts, fibroids, and pelvic floor dysfunction. The underlying causes of bloating are multifactorial, which is why understanding the root cause is essential for making progress. A functional medicine approach to treating bloating focuses on restoring hormonal balance, reducing inflammation, improving gut health, and addressing any structural or functional problems that may contribute to digestive distress.

I’m Dr. Alexandra MacKillop, a functional medicine doctor, food scientist and nutrition expert.

I specialize in women’s nutrition & hormonal health, addressing concerns like longevity, fertility, postpartum, PCOS, endometriosis, and gut symptoms like bloating, constipation, diarrhea and more.

If you’re looking for a new way to approach your health, I’m here to help you through it.

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Reminder: The information on this post or anywhere else on this blog or other writing is purely educational, and is not intended to diagnose, treat, prevent, or cure any health condition.

References

Bartz, D., et al. (2020). Gut health and its link to the reproductive system. Journal of Women’s Health, 29(7), 900-912. https://doi.org/10.1089/jwh.2020.8184

Berg, E., et al. (2015). The role of pelvic floor dysfunction in gastrointestinal disorders. The Journal of Gastrointestinal Surgery, 19(8), 1461-1469. https://doi.org/10.1007/s11605-015-2855-9

Lethaby, A., et al. (2015). Uterine fibroids and bloating: A systematic review of symptoms and treatments. Cochrane Database of Systematic Reviews, 3, CD010747. https://doi.org/10.1002/14651858.CD010747.pub2

McAllister, K., et al. (2020). PCOS and its relationship to gastrointestinal symptoms. European Journal of Endocrinology, 183(3), 277-283. https://doi.org/10.1530/EJE-20-0296

Moran, L., et al. (2015). Insulin resistance and obesity in PCOS. Endocrinology and Metabolism Clinics of North America, 44(3), 373-385. https://doi.org/10.1016/j.ecl.2015.04.003

Sahu, A., et al. (2017). Ovarian cysts and their impact on abdominal bloating. The Journal of Reproductive Medicine, 62(7), 543-551.

Teede, H. J., et al. (2018). PCOS and insulin resistance. International Journal of Obesity, 42(8), 1367-1377. https://doi.org/10.1038/s41366-018-0094-4

Viganò, P., et al. (2004). Endometriosis and gastrointestinal symptoms. The Journal of Reproductive Medicine, 49(6), 437-442.

Wang, X., et al. (2018). Inflammatory mediators in endometriosis. International Journal of Inflammation, 2018, 8478049. https://doi.org/10.1155/2018/8478049

Zhang, H., et al. (2019). The role of turmeric in reducing inflammation in endometriosis. Journal of Pain Research, 12, 513-524. https://doi.org/10.2147/JPR.S215752

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Prior to becoming a functional medicine doctor, I started my career in the field of food science working as a flavor chemist to make natural flavors. Frankly, I loved it, but much of what I learned and saw there ultimately led me to exit the field and transition to working in natural health.

How can both of those things be true How can I love something that ultimately led me away?

Read on to learn the story of how I entered, and then left, the field of food science to become a functional medicine doctor.

I chose to study food science in college because it seemed like the perfect mix of science, creativity and fun. I mean, who doesn’t love the idea of “playing with food” all day and calling it science

For much of my adolescent life, I was already doing food science on my own. I was interested in eating healthy and cooking, and certainly appalled by the diversity and breadth of food items on the market that were completely unhealthy. It was not hard to see, even as a young person, that ultra-processed food items were not the way to long, vibrant life. As a teenager and athlete, I enjoyed concoting “alternative” recipes for “healthified” versions of common processed foods, inlcuding those that had taken on nostalgic appeal.

Sometimes I was successful, sometimes I wasn’t, but I learned a lot and had a lot of fun.

After starting my college career in engineering and quickly learning that the computer programming lifestyle was not for me, I took a turn in my study of science to pursue food science. I describe food science as a specialized form of chemical engineering that is focused on food. Food scientists, I’d explain, were responsible for finding recipes to keep cereal crunchy longer in milk, and come up with new, alternative protein sources. I was a vegan at the time, so I loved to wax poetic about meat alternatives.

Oh, how the times change.

As a hopeful young person, I envisioned myself working in R&D at a food company, designing formulations for healthier versions of popular products. I daydreamed about the next fast company like Annie’s Organics, or Morningstar Farms. I got involved in the local food office and connected with farmers and those who shared my passion for sustainable food growing practices. I interned in a lab where we used blueberry-derived antioxidants to kill cancer cells. I entered into R&D food competitions and won awards for “functional foods,” like a pea protein-based sausage alternative and a color-changing salt for those with hypertension. I was on a roll, and nothing was going to stop me. That is, until I graduated.

Through the end of my senior year and after graduation, I started working for a flavor company. First of all, I want to be clear that I have very fond memories of my time there, think well of the company owners/my bosses, and value the relationships I formed. It was a wonderful experience, I was treated very well, and I learned so much. The criticisms I carry from my time there have nothing to do with my team in flavor chemistry and everything to do with government regulations, marketing, and the food industry as a whole.

There are a few things to understand about flavor chemistry that I also want to cover, first. Food flavorings are built by mixing together individual chemicals to round out a flavor, kind of like how we combine rosemary, thyme, sage and oregano to make “poultry seasoning,” for example. It’s like filling in pieces of a puzzle to round out the flavor of a food. The chemicals chosen for this come from a process called gas chromatography, which is a chemical testing method that detects the presence of volatile compounds in food to figure out what is contributing to the flavor profile. These are complex processes and the gas chromatographer (GC) can’t do it all on its own; a trained flavorist fills in the gaps by identifying what might be missing from what the GC reports. Think about this role as like a sommelier who can identify the “grassy notes” in a young Pinot Grigio or “black pepper flavor” in a spicy zinfandel. The chemicals we mix together are ingredients, not reactants, meaning that they retain their characteristics and form even after being mixed together. They don’t form a chemical reaction like what occurs when mixing baking soda and vinegar; it’s more like, as I mentioned, mixing spices. They’re all there, together.

What goes into natural flavors?

And that is precisely the problem. My job in the lab involved making samples of these natural flavors sold by our company for manufacturers to try out before buying. Our flavorist-formulated flavors were built by yours truly and sent off to see if someone wanted to buy them. When they did, the warehouse guys would mix up large-scale portions of the flavors to send out for industrial use in everything from fizzy drinks to soft serve ice cream, to candy, popcorn and more.

My first problem with the job was that it was kind of boring. The end product was fun (mixing up two different types of strawberry flavoring was a fun experience for sure) but I didn’t love the solo work in a lab, with goggles and a ventilation hood and gloves to avoid chemical burns.

But, the second problem which ultimately led me out of food science was that when I traveled into the warehouse to refill my sample bottles in the lab, I was met with alarming warning labels on the drums of “natural” acetaldehyde and “natural” furfural. They said things like “do not ingest,” and “harmful if swallowed” and had skulls and crossbones on them. And there I was, using a pipette to mix them into a solvent (alcohol or MCT oily, or propylene glycol, for example) and then literally spooning it into my mouth to taste test the final product. Was I poisoning myself? I wondered.

The tipping point came when, while in the warehouse, I accidentally spilled natural methyl butyric acid on my shoe. It was so extraordinarly potent! It made my eyes water and my lungs spasm just being around my own foot. But the bottle in warehouse carried those alarming labels: “harmful if swallowed,” and “do not ingest.” If the spill on my shoe was making my eyes water, what was it doing to my insides? I wondered. My questions became even more important when I went home to where I was staying, with my pregnant sister, and I became concerned that I could potentially be exposing her and her unborn baby to harmful volatile chemicals.

I’d thought that by entering the food industry that I would be doing something good. After all, I was working with “natural” flavors, and wasn’t natural supposed to be better But I also knew that alcohol can be considered “natural” even though it’s a carcinogen. Aspirin is naturally occurring in plants but can permanently damage children through Reye’s syndrome. Was my work with “natural chemicals” really in line with my desire to make healthier products to feed the world?

The problem with natural flavors

The more I looked into these chemicals, the more I became aware that they were not safe, not at all. Sure, I was diluting them down in the lab, but I also knew that the chemicals I was mixing up to make, say, strawberry flavoring were not the same as eating a fresh strawberry that grew in the ground. Moreover, I was starting to experience some concerning symptoms for myself, like weight gain, acne, and bloating. I also started experiencing cramping with my periods, which I had never dealt with prior.

Unsurprisingly, these symptoms disappeared when I left the office and entered graduate school instead. It wasn’t stress because again, the job was low-key and pretty fun. But chemical toxicants profoundly influence hormones, liver health, and inflammation, which were all systems of my body that were struggling because of my job.

Moreover, “natural” flavoring is exactly the same as artificial flavoring, which most consumers are already plenty wary of. The only difference is that the consitutent chemicals, such as furfural, for example, are derived from “natural” starting materials rather than synthesized through chemical reactions in a laboratory. Natural furfural comes as a byproduct from the biodiesel industry, derived from chaff. Synthetic furfural, on the other hand, is synthesized using catalysts like sulfuric acid in a laboratory setting. Regardless of formation, however, both are distilled and purified to be, truly, pure furfural. It’s the same thing just a different origin.

The flavor industry isn’t the only defunct area of our food system that concerns me, however. Even starting in my college program, our professors were honest about the fact that money, not consumer wellbeing, drives the industry. If we were to work in R&D, the #1 thing our bosses would be asking us to do was cut costs to cheaper ingredients. To model this, our capstone design project involved our professor immediately handing the projects back to us after submission, and instructing us to reformulate to cut costs by 30%. The way to do that was to transition to ultra-processed, refined, shelf-stable ingredients like corn and soy derivatives instead of fresh ones sourced from whole foods.

Why

They’re cheap. They don’t “go bad.” They can be used as fillers to crowd out the expensive ingredients, only they come at the cost of diluting the flavor, too. They’re subsidized by the government and there are incentives for food companies to use them.

Well, friends, that’s where flavoring comes in. And coloring. “Natural” aside, those colors and flavors are designed to cover up the cover up. The food industry, contrary to what I was hoping to do, was all about tricking consumers into eating “junk food” and truly, toxic chemicals rather than helping to bolster up the health of Americans. Nobody was working to clean things up and make it healthier. Going agains the status quo would invariably get me fired. Yikes.

So, where does that leave us?

I personally consume processed foods still, from time to time. Even as a functional medicine doctor who has had personal experience working in the food industry and knowing all the crazy things that go on behind-the-scenes. But I try to strike a balance, for both myself and my family, between pursuit of “perfection” which does not exist, and enjoyment of life and novelty. That being said, I try not to let those ultra processed foods make up too teribly great of a proportion of my diet, instead emphasizing whole foods and fresh ingredients whenever I can. Not only do I feel better this way, but I’m naturally minimizing and displacing ingredients like those used to produce flavoring, which are truly harmful.

But what about you How can you know what goes into these flavoring ingredients How do you know what harm can be caused by them

This is what natural flavors are made of, straight from my work in food science:

Natural flavoring is made from volatile organic compounds, things like aldehydes and -enols and -enals and other types of carbon-based molecules that can get really toxic, really quickly. The exact chemicals in different food items differ based on the construct of the flavor, whether the food has been cooked, etc.

Food companies don’t list out the ingredients in their flavoring because these recipes are considered to be “proprietary.” McDonald’s Vanilla Ice Cream has its own distinct flavor profile, separate from Breyer’s Vanilla Ice Cream, or what the food would taste like if you made dessert yourself from real cream and vanilla beans. However, many of the fundamentals are the same.

To find out what might be individual flavorings, start with Google. Search “VOC chemicals in __________” and fill in the blank with the food you’re looking for. Take strawberry flavoring, for example:

Then you’ll want to get the industrial-level safety information on these individual chemicals, such as furaneol, mesifurane, linalool, ethyl butanoate and more.

I recommend searching the database of real US flavor ingredient suppliers, such as Advanced Biotech, which offers a database of hundreds if not thousands of different chemicals that fall under the guise of “flavoring” ingredients. This is one of the major suppliers of industrial-level fragrance and flavoring chemicals that are food-grade, which I personally worked with when I was working as a food scientist in the flavor industry. Navigate to their website, hit the search function, and search these compounds by name. Here’s an example for the safety data sheet for acetaldehyde, which is found in many fruit flavors, especially citrus:

Keep in mind that if you don’t have a chemistry background, this can be confusing at times because the same chemicals can go by different names. For example, mesifurane which is listed as a VOC in strawberries, does not show up on the Advanced Biotech database. However, mesifurane also goes by the name 2,5-DIMETHYL-4-METHOXY-3(2H)-FURANONE. So, if you can’t find a particular chemical, look up (Google can again be a resource for this) other names for that chemical.

At the end of the day, you’re the one who ultimately gets to make the decision about what you put in your body. And, when food companies hide the ingredient list under the guise of “natural flavors,” it’s hiding information and getting in the way of informed consent. I take issue with that, which is why I’m sharing my experience and knowledge here, today.

Let me know in the comments: Did you know the truth about natural flavors What are you comfortable consuming when it comes to natural flavors

I’m Dr. Alexandra MacKillop, a functional medicine doctor, food scientist and nutrition expert.

I specialize in women’s nutrition & hormonal health, addressing concerns like longevity, fertility, postpartum, PCOS, endometriosis, and gut symptoms like bloating, constipation, diarrhea and more.

If you’re looking for a new way to approach your health, I’m here to help you through it.

Become a Patient

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Reminder: The information on this post or anywhere else on this blog or other writing is purely educational, and is not intended to diagnose, treat, prevent, or cure any health condition.

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