⭐ Quick Summary This article introduces gentle, food-based practices commonly found in Japanese home cooking that may support gut health—alongside insights from my own experience and from working with women seeking better digestion and energy. These are observations, not prescriptions, and they reflect a blend of traditional habits, modern research, and practical application. <Why a Gentle Approach Matters for Gut Health> Across nutrition research and coaching experience, one theme appears...

⭐ Quick Summary Ichiju-Sansai is a 500-year-old Japanese eating style built on one soup and three dishes . It naturally supports digestion, portion control, and mindful eating—without restriction. Here’s why it works, how it shaped my own life, and how you can begin today. <What Is Ichiju-Sansai?> Growing up in Japan, Ichiju-Sansai wasn’t something I learned from a book. It was simply how my mother cooked every day—a warm bowl of miso soup, a few seasonal sides, and rice. Only after moving...

Fermented foods and “gut health” can sound complicated. Many of my students tell me they're curious, but don't know where to start – spicy kimchi feels too strong, and sauerkraut is a bit much. I feel you! I also started with very simple, gentle recipes  that fit into my normal cooking flow.This water kimchi-style pickle is one of them: you use vegetables you already have, and rice-rinsing water  you usually throw away. No special tools, no strict rules – just a light, quietly fermented side...