Nourish Your Gut: Bethany's Pantry Digest

Acne affects approximately 85% of people at some point in their lives, with frustrating pimples being one of the most common symptoms. While conventional treatments can be effective, they often come with side effects like skin irritation and dryness, leading many to seek natural alternatives.

In this article, we'll explore four science-backed natural remedies that may help get rid of pimples quickly, along with additional longer-term solutions for maintaining clear skin.

1. Spot Treat with Tea Tree Oil

Summary: Tea tree oil contains powerful antibacterial and anti-inflammatory properties that can help fight acne-causing bacteria and reduce inflammation when applied topically.

Tea tree oil is extracted from the leaves of the Australian tree Melaleuca alternifolia. Research has shown that it effectively combats P. acnes and S. epidermidis, two types of bacteria that commonly cause pimples.

One study found that 5% tea tree oil gel was nearly four times more effective at reducing acne lesions and almost six times better at reducing acne severity compared to a placebo. Another study demonstrated that 5% tea tree oil gel was equally effective as 5% benzoyl peroxide lotion, but with fewer side effects like dryness and irritation.

Important safety note: Tea tree oil is highly potent and must be diluted with a carrier oil before application to avoid skin irritation.

How to use tea tree oil for acne:

• Mix 1 drop of tea tree oil with 1 teaspoon of carrier oil (such as jojoba or almond oil)
• Apply the mixture directly to pimples using a cotton swab
• Apply moisturizer if desired
• Repeat 1-2 times daily as needed
  
  

Treatment Summary: Tea tree oil offers a natural alternative to conventional acne treatments with comparable effectiveness but fewer side effects. Its antibacterial properties directly target the root cause of pimples while its anti-inflammatory action helps reduce redness and swelling. Always dilute properly and use consistently for best results.

2. Spot Treat with Other Essential Oils

Summary: Several other essential oils, including cinnamon, rose, lavender, clove, rosemary, and lemongrass, have shown promising antibacterial and anti-inflammatory properties for treating acne.

Scientific research has demonstrated that many essential oils can effectively fight acne-causing bacteria. One study found that clove-basil oil was more effective and worked faster than 10% benzoyl peroxide at reducing pimples. Another study showed that a gel containing acetic acid, orange, and sweet basil essential oils increased pimple healing rate by 75%.

Like tea tree oil, these essential oils are highly concentrated and require dilution with a carrier oil before application.

How to use essential oils for acne:

• Combine 10 drops of essential oil with 1 ounce (30 mL) of carrier oil
• Apply directly to pimples using a cotton swab
• Apply moisturizer if desired
• Repeat 1-2 times daily as needed

Treatment Summary: Essential oils like cinnamon, rose, lavender, clove, rosemary, and lemongrass offer diverse options for treating acne naturally. Each oil brings unique antibacterial and anti-inflammatory properties that can target pimples in different ways. Experimenting with various oils may help identify which works best for your specific skin type, but always remember proper dilution is essential to prevent skin irritation.

3. Apply Green Tea to the Skin

Summary: Green tea is rich in antioxidants and anti-inflammatory compounds that can help reduce sebum production and fight acne-causing bacteria when applied topically.

Green tea contains flavonoids and tannins that help combat inflammation and bacteria. It's also high in epigallocatechin-3-gallate (EGCG), an antioxidant shown to reduce inflammation, decrease sebum production, and inhibit P. acnes growth in acne-prone skin.

Multiple studies have demonstrated that applying a 2-3% green tea extract to the skin significantly reduces sebum production and pimples in people with acne.

While there are commercial products containing green tea, making your own is simple and cost-effective.

How to use green tea for acne:

• Steep green tea in boiling water for 3-4 minutes
• Allow to cool completely
• Apply to your face using a cotton ball or spray bottle
• Leave on for 10 minutes or overnight
• Rinse with water
• Apply 1-2 times daily as needed
• Can be stored in the refrigerator for up to 2 weeks

Treatment Summary: Green tea provides a gentle yet effective approach to acne treatment through its powerful antioxidant properties. The EGCG and other compounds in green tea work on multiple fronts: reducing inflammation, fighting bacteria, and regulating oil production - addressing several root causes of acne simultaneously. As an added benefit, this treatment is highly affordable, easy to prepare at home, and suitable for most skin types.

4. Moisturize with Aloe Vera

Summary: Aloe vera gel contains compounds that help fight bacteria, reduce inflammation, and promote healing, making it a potential ally in treating pimples.

Aloe vera contains lupeol, salicylic acid, urea nitrogen, cinnamonic acid, phenols, and sulfur—all of which can inhibit bacteria that might cause pimples. When combined with other acne treatments, aloe vera enhances their effectiveness.

One study found that combining 50% aloe vera gel with tretinoin cream (an acne medication) was significantly more effective at clearing pimples than tretinoin cream alone. Another study showed that adding higher concentrations of aloe vera gel to clove-basil oil increased its effectiveness at reducing pimples.

How to use aloe vera gel for acne:

• Extract fresh gel from an aloe vera leaf
• Apply the gel when using other acne treatments
• Try mixing it with your other treatment or layer it over your primary treatment
• Repeat 1-2 times daily as desired

Treatment Summary: Aloe vera offers multiple benefits for acne-prone skin, acting as both a treatment enhancer and a gentle healing agent on its own. Its anti-inflammatory properties help calm irritated skin, while its moisture-balancing effects prevent over-drying that can occur with other acne treatments. For best results, use fresh aloe vera gel whenever possible, either alone or as a complementary treatment to other remedies mentioned above.

Longer-Term Acne Remedies

While the above remedies may help treat existing pimples, the following supplements have shown promise for preventing and managing acne over time:

Take a Zinc Supplement

Research indicates that people with acne often have lower levels of zinc in their blood compared to those with clear skin. Several studies have demonstrated that taking 30-45 mg of elemental zinc daily can significantly reduce pimples.

One study found that after taking zinc supplements three times daily for eight weeks, 38 out of 48 participants experienced an 80-100% reduction in pimples.

Note: The recommended upper limit for zinc is 40 mg per day, as excessive intake can cause adverse effects like stomach pain and digestive issues.

Treatment Summary: Zinc supplementation addresses acne from within by supporting immune function, reducing inflammation, and helping regulate hormone levels that influence sebum production. This approach is particularly beneficial for those with persistent acne who may have underlying zinc deficiency. Results typically develop gradually over several weeks of consistent use, making this an excellent complement to faster-acting topical treatments.

Consume Brewer's Yeast

Brewer's yeast (Saccharomyces cerevisiae Hansen CBS) may help decrease pimples thanks to its antibacterial properties and nutrient content, including B vitamins, chromium, copper, iron, and zinc.

A study comparing brewer's yeast to a placebo over five months found that pimples were healed or significantly improved in more than 80% of participants taking the yeast preparation, compared to only 26% in the placebo group.

Treatment Summary: Brewer's yeast provides a natural, food-based approach to acne management that works gradually to improve skin health from the inside out. Its combination of nutrients supports overall skin function while its antibacterial properties help combat acne-causing bacteria systemically. This supplement may be particularly effective for those whose acne is linked to digestive or nutritional imbalances.

Try a Fish Oil Supplement

Fish oils contain omega-3 fatty acids (EPA and DHA) that can help manage oil production, maintain skin hydration, and decrease inflammation—all factors in preventing pimples.

A study showed that taking omega-3 supplements containing both EPA and DHA daily for ten weeks significantly reduced pimples in all 45 participants.

While you can get omega-3s from foods like walnuts, chia seeds, flaxseeds, and fatty fish, supplements provide a more concentrated dose of EPA and DHA.

Treatment Summary: Omega-3 fatty acid supplementation offers anti-inflammatory benefits that can help calm acne from within. These essential fats help balance the skin's natural oil production and support the integrity of cell membranes, potentially leading to fewer breakouts and faster healing. Results typically become noticeable after several weeks of consistent supplementation, making this an excellent strategy for long-term acne management and overall skin health.

Other Ways to Help Reduce Pimples

These additional remedies may benefit acne-prone skin, though research on their effectiveness for treating pimples specifically is limited:

• Witch hazel: May fight bacteria and reduce inflammation
• Apple cider vinegar: Contains organic acids that may help kill acne-causing bacteria
• Limit dairy intake: Some studies suggest a correlation between dairy consumption and acne
• Honey and cinnamon mask: Both ingredients have antibacterial and anti-inflammatory properties
• Reduce stress: Research has linked stress to increased acne severity

Additional Remedies Summary: Beyond the main treatments outlined above, these complementary approaches can further support your skin health journey. Witch hazel and apple cider vinegar offer astringent properties that may help balance skin pH, while dietary adjustments like limiting dairy can address potential internal triggers of acne. Stress management is particularly important, as hormonal responses to stress can directly impact sebum production and inflammation. Consider incorporating several of these supportive measures alongside your primary treatments for a comprehensive approach to clearer skin.

The Bottom Line

Pimples can be frustrating to deal with, and finding effective treatments that don't irritate the skin can be challenging. The natural remedies described in this article are backed by some scientific research, though results may vary from person to person.

For quick results, topical applications of tea tree oil, other essential oils, green tea, or aloe vera may be most effective. For long-term prevention, supplements like zinc, brewer's yeast, or fish oil might be beneficial.

If you struggle with severe acne, consider consulting a dermatologist for personalized treatment options.

Final Thoughts: When approaching acne treatment naturally, patience and consistency are key. Most natural remedies work more gently than conventional treatments, which means they may take longer to show results but often come with fewer side effects. Consider combining quick-acting topical treatments for existing breakouts with longer-term dietary and supplement approaches to prevent future pimples. Remember that skin health reflects overall wellness, so supporting your digestive system, managing stress, and maintaining proper hydration will complement any targeted acne treatments you choose.

Last updated: April 29, 2025

A receding hairline is a common concern that often occurs due to age and genetics, but certain lifestyle factors, including diet and product choices, may promote hair health and potentially slow the process.

"As we age, it's normal for our hairlines to move slightly higher above the forehead. For men, this can start in their late teens or early 20s." Source

While it's difficult to completely stop hairline recession once it has started, there are numerous therapies, treatments, and remedies that can help improve hair health and appearance.

What Causes a Receding Hairline?

Receding hairlines are primarily linked to aging and hereditary factors. However, other factors that can contribute to hair loss include:

• Over-styling hair (especially with heat)
• Tight hairstyles like cornrows and braiding
• Chemical hair treatments like bleach and peroxide
• Diets high in saturated fat, processed foods, preservatives, and sugar
• Smoking cigarettes
• Inflammatory scalp conditions such as lupus or frontal fibrosing alopecia
  
  

Treatment Options

While no treatment will completely stop a receding hairline, several strategies may help maintain fuller-looking hair for longer.

1. Eating a Healthy Diet

Summary: A diet rich in antioxidants, vitamins A, B12, E, iron, and zinc can support healthier hair growth. Focus on incorporating leafy vegetables, nuts, and seeds into your meals.

Eating foods high in antioxidants may help combat oxidative stress that contributes to hair aging. Blueberries, spinach, kidney beans, and walnuts are excellent sources of natural antioxidants.

2. Medications

Summary: FDA-approved treatments like minoxidil (Rogaine) and prescription finasteride (Propecia) have shown effectiveness for many people experiencing hair loss.

Minoxidil is an over-the-counter medication that has been shown to promote new hair growth in approximately 40% of users. Finasteride is a prescription medication that works by lowering hormone levels that can cause hairline recession.

3. Herbal Remedies

Summary: Certain herbs used in traditional medicine may support hair health, including Chinese hibiscus, ginseng, gotu kola, gooseberry, aloe vera, and saw palmetto.

These can be applied topically, often mixed with carrier oils to create conditioning treatments for your scalp.

4. Hair Transplant

Hair transplant procedures involve moving hair from the back of your head to thinning areas at the hairline. While effective for many people, this procedure comes with risks and isn't covered by health insurance.

5. PRP Therapy

Platelet-rich plasma (PRP) therapy uses your own blood to stimulate hair growth. Blood is drawn from your arm, processed to isolate the platelet-rich plasma, and then injected into the scalp to rejuvenate hair follicles.

6. Switch to a Gentle Shampoo

Summary: Some shampoos contain ingredients like ketoconazole that may help stimulate hair growth while being gentler on existing hair.

Look for shampoos specifically designed to be gentle on hair while supporting the hair follicles.

7. Low-Level Light Therapy

Research suggests that low-level light therapy using lasers can stimulate hair growth for both men and women experiencing hair loss. The light appears to signal cells to begin the growth phase of hair follicles.

8. Essential Oils

Summary: Certain essential oils, including rosemary, peppermint, and lavender, show promise for promoting hair growth when properly diluted with carrier oils.

Always mix these oils with a carrier oil such as almond, coconut, or jojoba oil before applying to the scalp.

9. Scalp Massage

Regular scalp massage for at least 4 minutes daily may help promote thicker hair growth by increasing blood circulation to the hair follicles.

10. Change Your Hairstyle

Summary: Certain styling techniques can help minimize the appearance of a receding hairline while preventing further damage.

Consider styles that take attention away from thinning areas:

• Keep hair longer on top (fohawk style) for added texture and volume
• Try a side part to keep hair out of your eyes
• A buzz cut can make the hairline less noticeable
  
  

11. Lower DHT Levels

Dihydrotestosterone (DHT) is a hormone associated with hair loss. Some foods may help lower DHT levels naturally, including green tea, turmeric, and soy products like edamame.

12. Manage Stress and Anxiety

Summary: Research has linked stress to certain types of hair loss. Regular exercise, time outdoors, relaxation techniques, and meditation may help manage stress levels.

When to Talk with a Doctor

While some hair shedding is normal, sudden or unusual hair loss patterns warrant a conversation with your healthcare provider. Hair loss can sometimes indicate underlying health conditions that need attention.

Key Takeaways

• No treatment will completely stop a receding hairline, but many options exist to support healthier hair
• A combination of approaches often works best
• Diet, gentle hair care, and stress management can all play a role in hair health
• Consult with a healthcare provider before starting any new treatment regimen

Last updated: April 29, 2025

7 Natural Ways to Support Your Digestive Health: Beyond the Basics

Digestive discomfort affects millions of Americans daily, with approximately 60-70 million people experiencing digestive diseases in the United States alone [1]. Even those without diagnosed conditions often deal with occasional bloating, irregularity, or general digestive discomfort. While seeking medical attention is crucial for persistent symptoms, there are many natural approaches that may complement conventional care and support overall digestive wellness.

 

Understanding Digestive Health

Your digestive system does more than just process food—it houses about 70% of your immune system and is intimately connected with your overall wellbeing [2]. When your digestive system functions optimally, nutrients are properly absorbed, waste is efficiently eliminated, and your immune system maintains proper function. However, factors like stress, poor diet, certain medications, and environmental elements can disrupt this delicate balance.

 

Summary: Your digestive system is central to your overall health, containing 70% of your immune system. Optimal digestion means better nutrient absorption and immune function, but many factors can disrupt this balance.

 

1. Focus on Plant Diversity in Your Diet

Research from the American Gut Project revealed something surprising: it's not just about following a specific diet type like vegan or paleo, but rather the diversity of plant foods you consume that matters most for gut health. People who ate more than 30 different plant foods weekly had significantly more diverse gut microbiomes than those who ate 10 or fewer plant varieties [3].

Why it works: Different plants contain various types of fibers and phytonutrients that feed different beneficial bacteria in your gut. This creates a more robust and resilient microbiome.

 

Try this: Challenge yourself to incorporate a new plant food into your meals each week. This could be a fruit, vegetable, nut, seed, legume, or whole grain you don't typically eat.

 

2. Include Gut-Supporting Nutrients

Certain nutrients play especially important roles in supporting digestive health and integrity:

L-glutamine: This amino acid serves as the preferred fuel for the cells lining your intestinal tract. Research shows that L-glutamine helps strengthen the intestinal barrier, potentially reducing permeability issues and supporting the gut's protective functions [4]. It's particularly beneficial during times of stress when your body's demands for glutamine increase.

Prebiotics: These are non-digestible food ingredients that beneficially affect the host by selectively stimulating the growth and/or activity of beneficial bacteria in the colon. Common prebiotics include inulin, fructooligosaccharides (FOS), and resistant starch [5].

Probiotics: Research indicates that certain probiotic strains can help alleviate digestive discomfort, support regular bowel movements, and even assist with bloating [6].

 

Summary: Support your gut with key nutrients like L-glutamine (which fuels intestinal cells and strengthens gut barrier function), prebiotics (which feed beneficial bacteria), and well-researched probiotic strains that can help with digestive discomfort.

 

3. Manage Stress Effectively

The gut-brain connection is well-established, with stress directly impacting digestive function. Studies have found that stress can alter gut motility, increase inflammation, and even change the composition of your gut microbiome [7].

Effective stress management techniques include:

• Regular mindfulness meditation
• Deep breathing exercises
• Gentle yoga that focuses on breath work
• Progressive muscle relaxation
• Spending time in nature

Even just 10 minutes of daily practice can make a significant difference in managing digestive symptoms related to stress.

 

Summary: Your gut and brain are closely connected—stress can alter gut motility, increase inflammation, and change your microbiome. Incorporating just 10 minutes of mindfulness, deep breathing, or gentle yoga daily can significantly improve stress-related digestive symptoms.

 

4. Stay Properly Hydrated

Water is essential for nearly every digestive function, from the transport of nutrients to the elimination of waste. Dehydration is a common cause of constipation and can exacerbate digestive discomfort [8].

 

Try this: Start your day with a full glass of room-temperature water before consuming anything else. Add a squeeze of lemon for flavor and additional digestive support.

5. Incorporate Gentle Movement

Regular physical activity supports healthy digestion in multiple ways. Exercise helps stimulate contractions in your digestive tract, maintaining regular bowel function. It can also reduce bloating and gas by helping move food through your system more efficiently [9].

Focus on gentler forms of movement if you're experiencing digestive issues:

• Walking after meals
• Gentle yoga poses that target digestion
• Swimming
• Cycling at a moderate pace

 

6. Consider Digestive-Friendly Herbs

Several herbs have long histories of traditional use for supporting digestive health:

Peppermint: Contains menthol that may help relax digestive tract muscles, potentially easing discomfort [10].

Ginger: Traditionally used to ease nausea and digestive discomfort, ginger has been studied for its carminative (gas-reducing) properties [11].

Fennel: The seeds contain compounds that may help relax digestive muscles and reduce bloating [12].

Always consult with a healthcare provider before adding herbs to your routine, especially if you take medications.

 

7. Practice Mindful Eating

How you eat can be just as important as what you eat when it comes to digestive comfort. Eating hurriedly, while stressed, or while distracted can contribute to poor digestion, gas, and bloating [13].

Mindful eating practices to try:

• Take 5 deep breaths before beginning a meal
• Chew each bite thoroughly (aim for 20-30 chews)
• Put your utensils down between bites
• Eliminate distractions during meals (no screens)
• Express gratitude for your food

 

Summary: The way you eat impacts digestion just as much as what you eat. Rushing through meals, eating while stressed, or being distracted can lead to poor digestion and bloating. Simple mindful eating practices—like thorough chewing and eliminating distractions—can dramatically improve digestive comfort.

 

When to Seek Professional Help

While these natural approaches can be beneficial for many people, persistent digestive symptoms should be evaluated by a healthcare professional. Consult with a healthcare provider if you experience:

• Persistent changes in bowel habits
• Unexplained weight loss
• Blood in stool
• Severe abdominal pain
• Ongoing heartburn or reflux symptoms
• Chronic fatigue alongside digestive issues

 

Supporting Your Digestive Journey

Remember that digestive health is highly individual. What works well for one person may not work for another. Pay attention to how your body responds to different foods and practices, and be patient as you implement changes. Sometimes it takes weeks or even months to notice significant improvements in digestive function.

For those seeking additional support, quality supplements formulated specifically for digestive health, like Bethany's Pantry products, can complement these natural approaches. Look for clean, plant-based options free from common irritants like gluten, dairy, and artificial ingredients.

By combining thoughtful dietary choices with stress management, proper hydration, gentle movement, and mindful eating practices, you can create a foundation for lifelong digestive wellness.

 

Summary: Digestive health is a personal journey—be patient and attentive to your body's unique responses. Quality digestive supplements, particularly those with L-glutamine and free from common irritants, can complement these natural approaches as you build a foundation for optimal digestive health.

Understanding Digestive Health: Signs Your Gut Needs Extra Support

Digestive health is the foundation of overall wellness. When your digestive system functions optimally, your body can properly absorb nutrients, eliminate waste, and maintain immune function. However, approximately 60-70 million Americans suffer from digestive diseases, according to the National Institutes of Health[1]. Let's explore the signs that your gut might need extra support and what you can do about it.

Common Signs of Digestive Distress

Occasional Bloating and Gas

Feeling bloated after meals or experiencing excessive gas can be signs that your digestive system is struggling to break down certain foods. Research shows that up to 30% of people experience bloating regularly[2]. This common issue affects many people and can make everyday activities uncomfortable.

 

Irregular Bowel Movements

Whether you're experiencing occasional constipation or frequent loose stools, irregular bowel movements often indicate that your digestive system needs attention. A healthy digestive system typically produces regular, comfortable bowel movements between three times a day and three times a week[3].

 

Food Sensitivities

Finding that certain foods trigger digestive discomfort more than others? This could indicate that your gut needs additional support to process these particular foods. Studies show that food sensitivities have been increasing in prevalence over the past decade[4].

 

Low Energy Levels

Since proper nutrient absorption happens in your digestive tract, persistent digestive issues can sometimes lead to reduced energy levels. Your body may not be getting all the nutrients it needs from your food, which can impact overall vitality and wellness[5].

 

Supporting Your Digestive Health Naturally

 

Focus on Whole Foods

A diet rich in fiber from fruits, vegetables, and whole grains provides the necessary building blocks for a healthy digestive system. The American Gut Project research indicates that people who eat more than 30 different plant species weekly have more diverse gut microbiomes[6], which is linked to better digestive health.

 

Hydration Matters

Proper hydration is essential for healthy digestion. Water helps break down food so your body can absorb nutrients while also helping waste move through your digestive tract. Medical experts recommend drinking approximately 2-3 liters of water daily to support optimal digestive function[7].

 

Consider Digestive Support Supplements

Plant-based protein supplements specially formulated for digestive health can provide additional support. Research published in the Journal of Nutrition and Metabolism shows that plant proteins can be gentler on the digestive system than animal-based proteins[8]. Look for products that are free from common irritants like gluten, dairy, soy, artificial flavors, and sweeteners.

L-glutamine, an amino acid, can also provide additional nutritional support for digestive and immune health. This supplement supports healthy digestion and general gut function. Studies have shown that L-glutamine plays a crucial role in maintaining the integrity of the intestinal barrier[9].

 

Incorporate Probiotics

Probiotics help maintain the balance of beneficial bacteria in your gut, which is essential for healthy digestion. A review published in the Journal of Clinical Gastroenterology found that certain probiotic strains can effectively help with digestive discomfort and support gut barrier function[10]. These beneficial microorganisms can be found in fermented foods or in specialized supplement formulations.

 

Clean, Gut-Friendly Options

When looking for digestive support supplements, prioritize products that are:

• Hypoallergenic and non-GMO
• Free from gluten, dairy, and soy
• Without artificial sweeteners or flavor enhancers
• Formulated specifically for digestive support
• Vegan and plant-based

Research from the International Food Information Council shows that 64% of consumers consider "clean label" important when making food purchases[11], with digestive health supplements following the same trend.

 

A Personal Approach to Digestive Wellness

Everyone's digestive system is unique, so finding the right approach for your individual needs may take some experimentation. What works wonderfully for one person might not be suitable for another.

Bethany Cameron, host of the Digest This podcast and creator of @lilsipper on Instagram, developed her own approach to digestive wellness after years of focusing on her gut health. Her experience led her to create a line of products specifically formulated to support healthy digestion, including plant-protein and digestive supplements that are vegan and free from common irritants.

 

Final Thoughts

Your digestive system works hard every day to nourish your body. When you notice signs that it needs extra support, listening to those signals and taking action can help you feel your best. With the right nutrition, hydration, and potential supplementation, you can support your digestive health naturally.

Remember that while supplements can provide additional support, they're most effective as part of an overall approach to digestive wellness that includes a balanced diet, proper hydration, regular physical activity, and stress management.

This blog post provides general information about digestive health and is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a healthcare professional before starting any new supplement regimen, especially if you have a medical condition.

In the ever-expanding world of protein supplements, two popular contenders have emerged as frontrunners: pea protein and whey protein. At Bethany's Pantry, we understand that choosing the right protein supplement is crucial for achieving your health and fitness goals. This comprehensive guide will examine the key differences, benefits, and considerations for both pea and whey protein to help you make an informed decision.

 

What Are Pea and Whey Proteins?

 

Whey Protein

Whey protein is derived from milk during the cheese-making process. It's a complete protein that has long been considered the gold standard in the fitness industry. As an animal-based protein, whey contains all nine essential amino acids that your body cannot produce on its own¹.

 

Pea Protein

Pea protein is a plant-based alternative made from yellow split peas. Through mechanical extraction, the protein is isolated from the peas, creating a powder that's naturally free from dairy, gluten, and other common allergens². It has gained significant popularity in recent years, especially among those following plant-based diets.

 

Nutritional Profiles Compared

 

Nutrient (per 30g serving)	Pea Protein	Whey Protein
Calories	120	118
Protein	22.5g	27g
Carbohydrates	1.5g	1g
Fat	2.25g	<1g
Fiber	1.5g	0g
Iron	42% DV	0% DV
Calcium	7% DV	10% DV
Potassium	1% DV	4% DV

 

Both proteins offer impressive nutritional profiles, with whey typically containing slightly more protein per serving³. However, pea protein provides significantly more iron and some fiber, while whey offers more calcium and potassium.

 

Amino Acid Profiles

 

Whey Protein

Whey protein is considered a complete protein with an optimal amino acid profile. It contains particularly high amounts of branched-chain amino acids (BCAAs), especially leucine, which plays a critical role in muscle protein synthesis. Research shows that whey contains approximately 105 mg of leucine per gram of protein⁴, making it highly effective for muscle building and recovery.

 

Pea Protein

While pea protein contains all nine essential amino acids, it has lower amounts of methionine compared to whey protein⁵. However, it excels in other areas, containing more arginine (which supports nitric oxide production and blood flow) and certain essential amino acids like histidine and phenylalanine than whey protein⁶. Pea protein contains about 81 mg of leucine per gram of protein.

 

Digestibility and Absorption

Whey protein typically has higher bioavailability than pea protein, meaning your body can digest and utilize it more efficiently⁷. However, this difference may not be significant enough to impact results for most people.

For those with sensitive digestion, pea protein often causes less bloating and digestive discomfort compared to whey, which contains lactose that can be problematic for some individuals⁸.

 

Effectiveness for Fitness Goals

 

Muscle Building

While whey protein has traditionally been considered superior for muscle building due to its high leucine content and rapid absorption, recent studies have challenged this notion. Multiple research studies have found that pea and whey protein powders produce similar outcomes for muscle thickness and recovery when used consistently with resistance training⁹.

A double-blind, randomized, placebo-controlled clinical trial comparing pea protein, whey protein, and placebo during a 12-week training program found that both pea and whey proteins promoted similar gains in muscle thickness¹⁰. This suggests that pea protein can be an effective alternative for muscle-building goals.

 

Weight Management

Both pea and whey proteins can support weight management by promoting satiety. Some studies suggest that pea protein may have a slight edge in promoting feelings of fullness, potentially due to its higher fiber content¹¹. However, the difference is likely not significant enough to make a substantial difference in weight loss outcomes.

 

Other Considerations

 

Allergies and Sensitivities

Pea protein is naturally free from common allergens like dairy, gluten, and soy, making it suitable for those with food allergies or intolerances¹². Whey protein contains lactose, which can cause digestive issues for those with lactose intolerance.

 

Sustainability

From an environmental perspective, pea protein typically has a lower environmental footprint compared to whey protein, as plant production generally requires fewer resources than dairy farming¹³.

 

Taste and Texture

Whey protein typically has a milder, milky flavor, while pea protein has a more earthy taste. The texture of pea protein is often described as creamy, while whey protein can have a thinner consistency. Both are available in various flavors to mask their natural taste profiles.

 

Price

Whey protein is generally more widely available and often less expensive than pea protein, though prices vary by brand and quality.

 

Who Should Choose Pea Protein?

Pea protein is an excellent choice for:

• Vegans and vegetarians
• People with dairy allergies or lactose intolerance
• Those with digestive sensitivities to whey
• Individuals looking for a more environmentally sustainable option
• Anyone seeking a high-iron protein source

 

Who Should Choose Whey Protein?

Whey protein might be better for:

• Those prioritizing leucine content for muscle building
• People seeking the highest protein content per serving
• Individuals who tolerate dairy well
• Those looking for a more budget-friendly option
• Anyone wanting a protein with higher calcium content

 

Bethany's Pantry Digestive Support Protein

At Bethany's Pantry, our Digestive Support Protein is crafted with clean, plant-based protein that's gentle on sensitive systems. Available in Cocoa, Vanilla, and Strawberry flavors, our protein is:

• Free from artificial sweeteners and flavors
• Colored and flavored only with whole food ingredients
• Vegan and free from common allergens
• Non-GMO verified
• Enhanced with digestive-supporting probiotics

Our pea-based protein formula offers the perfect balance of essential nutrients and digestibility, making it an ideal choice for those seeking clean, gut-friendly nutrition.

 

The Bottom Line

Both pea and whey protein supplements can be effective additions to your diet, particularly if you're looking to increase your protein intake, support muscle building, or manage your weight. The "best" choice ultimately depends on your individual needs, preferences, and goals.

If you're plant-based, have dairy sensitivities, or prioritize environmental sustainability, pea protein is an excellent choice that doesn't compromise on effectiveness. If you're looking for the highest protein content per serving and optimal amino acid profile, whey protein might be your preferred option.

Remember that protein supplements are meant to supplement your diet, not replace whole food sources of protein. A balanced diet with varied protein sources will always provide the most comprehensive nutritional profile.

Living with Irritable Bowel Syndrome (IBS) means navigating a complex relationship with food. What you eat can significantly impact your digestive comfort and overall well-being. At Bethany's Pantry, we understand this journey intimately – in fact, it's the very reason our brand exists.

 

My Personal Digestive Health Journey

Hi there! I'm Bethany Cameron, creator of @lilsipper on Instagram and host of the Digest This podcast. After years of focusing on my gut health, I partnered with Nuzest to create a range of products specifically formulated to support healthy digestion.

My experience has taught me that what we exclude from our diet can be just as important as what we include. Today, I want to share insights about the most common foods that may trigger IBS symptoms and healthier alternatives that could help you feel your best.

 

12 Common IBS Trigger Foods to Consider Avoiding

Many people with IBS find relief by identifying and avoiding specific trigger foods. While everyone's body responds differently, these 12 foods are commonly associated with IBS flare-ups. Consider eliminating these foods temporarily to see if your symptoms improve.

 

1. Insoluble Fiber

While fiber is essential for gut health, insoluble fiber (found in whole grain products and some vegetables) can worsen IBS symptoms in some people. Soluble fiber, on the other hand, may improve symptoms for many IBS sufferers. Consider focusing on soluble fiber sources or supplements like psyllium if insoluble fiber triggers your symptoms.

2. Gluten

Found in rye, wheat, and barley, gluten can trigger IBS symptoms even in people who don't have celiac disease. Many with IBS find relief by following a gluten-free diet. Try alternatives like millet, quinoa, or certified gluten-free oats.

3. Dairy Products

Dairy may cause problems for several reasons, including lactose intolerance and the high fat content in some dairy foods. If dairy triggers symptoms, consider lactose-free options or plant-based alternatives that provide similar nutrients.

4. Fried Foods

The high fat content and chemical changes that occur during frying can make these foods difficult to digest, leading to uncomfortable symptoms. Try healthier cooking methods like grilling, baking, or air-frying instead.

5. Beans and Legumes

Though excellent sources of protein and fiber, beans and legumes contain oligosaccharides that resist digestion by intestinal enzymes. This can lead to gas, bloating, and discomfort. Research has shown that these compounds, specifically galacto-oligosaccharides (GOS), are problematic because "humans don't have the enzymes necessary to break down these molecules" (antonelladewell.com)¹.

If you want to include them:

• Rinse canned beans thoroughly (FODMAPs are water-soluble and some leach into the canning liquid)²
• Soak dried beans overnight and change the water before cooking
• Start with small portions to test tolerance, such as 1/4 cup of canned, rinsed chickpeas³
• Consider green beans, which are lower in FODMAPs than other legumes⁴

6. Caffeinated Drinks

Coffee, soda, and energy drinks containing caffeine can stimulate the intestines and trigger diarrhea. Consider herbal teas or taking a quick walk for an energy boost instead.

7. Highly Processed Foods

These often contain additives, preservatives, excess salt, sugar, and fat that can trigger IBS symptoms. Whenever possible, choose whole foods and prepare meals at home to avoid these triggers.

8. Sugar-Free Sweeteners

Sugar alcohols (sorbitol, mannitol) and artificial sweeteners can be difficult for the body to absorb, especially for people with IBS. These can cause gas, digestive discomfort, and laxative effects. Check ingredient labels carefully.

9. Chocolate

The combination of fat, sugar, lactose, and caffeine in chocolate can trigger IBS symptoms. Some vegan or low-FODMAP chocolate options might be better tolerated in small amounts.

10. Alcohol

Alcohol can lead to dehydration and digestive issues. Additionally, beer often contains gluten, while wines and mixed drinks can be high in sugar – all potential triggers for IBS symptoms.

11. Garlic and Onions

These flavor enhancers contain fructans (a type of oligosaccharide) that can be difficult for your intestines to break down, potentially causing painful gas and cramping.

12. Cruciferous Vegetables

Broccoli, cauliflower, cabbage, and Brussels sprouts can be difficult to digest and may cause gas and constipation. Cooking these vegetables thoroughly can make them easier to digest if you don't want to eliminate them completely.

IBS-Friendly Alternatives: What to Eat Instead

Avoiding trigger foods doesn't mean your diet has to be restrictive or boring. There are plenty of delicious, nutritious foods that are typically well-tolerated by people with IBS. The key is to focus on low FODMAP options, proper food preparation, and personalized solutions that work for your unique digestive system.

Low FODMAP Options

The low FODMAP diet can be beneficial for many with IBS. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols – short-chain carbohydrates that can be difficult to absorb. Research from Monash University, which pioneered this approach, shows that "IBS symptoms improve in 3 out of 4 people who follow a low FODMAP diet" (monashfodmap.com)⁵. A comprehensive meta-analysis found that a low FODMAP diet created "a statistically significant reduction in abdominal pain, bloating, and stool frequency" compared to traditional IBS diets (PMC5622700)⁶.

Low FODMAP foods that are generally well-tolerated include:

• Proteins: Fish, poultry, eggs, firm tofu
• Fruits: Bananas, blueberries, grapes, kiwis, oranges, pineapple
• Vegetables: Carrots, celery, eggplant, green beans, kale, pumpkin, spinach, potato
• Grains: Quinoa, rice, millet, and cornmeal
• Seeds: Pumpkin seeds, sesame seeds, and sunflower seeds
• Dairy alternatives: Lactose-free products or plant-based options

Clean, Plant-Based Proteins

Finding digestible protein sources is crucial when living with IBS. Our Digestive Support Protein range provides plant-based protein that's gentle on sensitive systems – available in Cocoa, Vanilla, and Strawberry flavors. Unlike many protein products, ours are:

• Free from artificial sweeteners and flavors
• Colored and flavored only with whole food ingredients
• Vegan and free from common allergens
• Non-GMO verified
• Enhanced with digestive-supporting probiotics

L-Glutamine for Gut Support

L-Glutamine is an amino acid that plays a crucial role in supporting intestinal integrity. Recognized by the FDA for its role in digestive support, immune support, and general gut function⁷, our Digestive Support L-Glutamine supplement helps maintain digestive health and immune function – providing clean, plant-based nutritional support without fillers or additives. This supplement is particularly valuable for those with IBS who may experience increased intestinal permeability or "leaky gut."

The Personalized Approach to IBS Management

There's no one-size-fits-all solution for managing IBS. What triggers symptoms in one person may be perfectly fine for another. The most successful approach to managing IBS combines general guidelines with personalized strategies tailored to your unique body. Here's how to develop your own IBS management plan:

Keep a Food and Symptom Diary

Track what you eat and any symptoms that follow to identify your personal trigger foods. This approach is widely recommended by healthcare professionals; as noted by Johns Hopkins Medicine, "Because the diet can be challenging during the first, most restrictive phase, it's important to work with a doctor or dietitian" who can help you interpret your results (hopkinsmedicine.org)⁸.

Work With Healthcare Professionals

A registered dietitian or gastroenterologist can help guide an elimination diet while ensuring you still receive necessary nutrients.

Consider Portion Size

Sometimes it's not the food itself but the amount that triggers symptoms. Small portions of moderate-FODMAP foods may be better tolerated than larger servings.

Pay Attention to Preparation Methods

Cooking vegetables makes them easier to digest, while soaking beans can reduce their FODMAP content.

The Bethany's Pantry Philosophy

When I created Bethany's Pantry, I had one mission in mind: to develop products that I wish had existed during my own gut health journey. Every product in our range has been carefully formulated based on foods and ingredients that helped me personally.

Our commitment to clean nutrition means:

• No artificial sweeteners or flavors
• Only whole food ingredients for flavoring
• Vegan formulations free from gluten, dairy, and soy
• Non-GMO verified ingredients
• Probiotics included for digestive support

The Bottom Line

Living with IBS doesn't mean you can't enjoy food. It's about finding the right foods that nourish your body without triggering symptoms. With careful attention to your diet and high-quality, gut-friendly products like those we've developed at Bethany's Pantry, you can support your digestive health and overall wellness.

Summary: managing IBS through diet involves three key strategies: identifying and avoiding trigger foods, incorporating gut-friendly alternatives, and taking a personalized approach. Studies have consistently shown that dietary interventions, particularly the low FODMAP approach, can provide significant relief for up to 86% of people with IBS (PMC4918736)⁹. By combining these strategies with high-quality, clean nutrition products specifically formulated for digestive support, you can minimize symptoms and maximize your quality of life.

 

Remember, your gut health journey is unique to you. I created Bethany's Pantry to provide clean, gut-friendly options that support your individual path to better digestive health.

At Bethany's Pantry, we believe in complete transparency about our products and processes. You may have noticed Proposition 65 warnings on our website or products, and we want to take this opportunity to explain what these warnings mean and, more importantly, what they don't mean about our products' safety.

 

Summary: Proposition 65 warnings are required by California law and appear on many products regardless of actual risk level. These warnings don't necessarily indicate that a product is unsafe.

What is Proposition 65?

Proposition 65, officially known as the Safe Drinking Water and Toxic Enforcement Act of 1986, is a California law that requires businesses to provide warnings when their products might expose California consumers to certain chemicals. The list currently includes more than 900 chemicals that the state has determined may cause cancer, birth defects, or other reproductive harm¹.

While the intent behind Proposition 65 is commendable—informing consumers about potential chemical exposures—it's important to understand that these warnings don't necessarily mean a product is unsafe or in violation of any safety standards.

 

Why Proposition 65 Warnings Can Be Confusing

There are several reasons why Proposition 65 warnings can sometimes cause unnecessary concern:

1. Extremely Low Thresholds: Proposition 65 requires warnings at exposure levels that are often significantly lower than levels deemed safe by federal regulatory agencies, including the FDA and EPA. For businesses without conclusive testing data, providing a warning is often the safest approach legally².
2. No Distinction Between Risk Levels: The same warning is required whether a product contains trace amounts of a listed chemical or significant amounts that pose a genuine health risk. This can create confusion for consumers who may not understand the actual risk level³.
3. Naturally Occurring Elements: Many Proposition 65-listed chemicals occur naturally in the environment, including in soil where plants grow. The FDA acknowledges that heavy metals like lead, cadmium, and arsenic can be present in foods because they exist naturally in the soil, water, or air where foods are grown⁴.
4. Ubiquitous Warnings: Because the penalties for not providing a warning can be severe (up to $2,500 per day per violation), many companies include warnings even when the actual risk is negligible or non-existent⁵.

 

Summary: Proposition 65 warnings use extremely conservative thresholds that are often far stricter than federal safety standards. The same warning is required for both minimal and significant exposures, and many naturally occurring substances in soil require warnings despite being present in everyday foods.

Our Products and Quality Assurance Program

At Bethany's Pantry, we take product safety extremely seriously. Our products undergo rigorous testing to ensure they meet the highest quality and safety standards:

 

Comprehensive Testing Protocol

All our products undergo extensive testing for potential contaminants, including heavy metals. Recent test results demonstrate our commitment to safety:

• Lead: Our products contain minimal trace amounts, well below safety thresholds. Recent tests show levels between 0.013-0.062 ppm (mg/kg), which is significantly below concerning levels. The FDA actively monitors lead levels in foods and is continuously working to reduce exposure limits⁶.
• Cadmium: Similarly, our tests show minimal levels between 0.01-0.034 ppm (mg/kg), which falls well below the FDA's toxicological reference value range of 0.21-0.36 micrograms per kilogram body weight per day⁷.
• Mercury: All our products test at extremely low levels of 0.001-0.005 ppm (mg/kg).
• Arsenic: Our products show minimal detectable levels, all well within safety guidelines.

 

Summary: Our products are regularly tested for heavy metals like lead, cadmium, mercury, and arsenic. The results consistently show levels far below regulatory safety thresholds, confirming our commitment to providing safe, high-quality products.

 

These results demonstrate that while trace amounts may be detected using highly sensitive testing equipment, the levels are far below what would be considered a health concern by regulatory bodies.

 

Our Quality Commitments

Beyond testing for heavy metals, our products are:

• Non-GMO Project Verified: All our Digestive Support Protein products have received official Non-GMO Project verification, valid through November 2025.
• Vegan and Free From Artificial Ingredients: We follow stringent processes to ensure our products contain no animal ingredients or by-products and are free from artificial colors, flavors, and fillers.
• Allergen-Free: Our products are manufactured to be free from common allergens including gluten, dairy, and soy, with test results confirming levels below detection thresholds.

 

Why We Include Proposition 65 Warnings

We include Proposition 65 warnings out of an abundance of caution and to comply with California's regulations. This doesn't mean our products contain harmful levels of listed chemicals—rather, it reflects the extremely conservative nature of Proposition 65's thresholds and our commitment to regulatory compliance.

It's worth noting that many foods you consume daily would require Proposition 65 warnings if tested, including:

• Many fruits and vegetables grown in natural soil
• Coffee
• Fish and seafood
• Nuts and seeds

The FDA acknowledges that metals "occur naturally and as environmental pollutants in air, water and soil and they enter the food supply when plants take them up as they grow"⁸. Research has shown that lead and arsenic are commonly detected in various food samples, with arsenic even appearing in 39% of fruit samples in certain studies⁹.

Our Commitment to Transparency

At Bethany's Pantry, we believe our customers deserve to know exactly what they're consuming. That's why:

1. We make our Certificates of Analysis available.
2. We're transparent about our ingredients and manufacturing processes.
3. We work with leading manufacturing facilities that maintain stringent quality control standards.

Our products are specifically formulated to support healthy digestion, and every ingredient is carefully selected with your wellbeing in mind.

In Conclusion

We understand that seeing a Proposition 65 warning might raise questions, and we hope this explanation helps clarify why these warnings appear on our products. The presence of a Proposition 65 warning doesn't mean our products are unsafe—we stand behind the quality and safety of everything we create.

 

Summary: Proposition 65 warnings are about compliance with California law, not product safety. Our products undergo rigorous testing to ensure they meet the highest quality standards, and we stand firmly behind their safety.

 

If you have any questions about our products or testing procedures, please don't hesitate to reach out. Your health and confidence in our products are our top priorities.

This information is provided for educational purposes only and is not intended to replace the advice of your doctor or healthcare provider.