# EAT GOOD | FEEL GOOD | LIVE GOOD Sharing gut-healthy recipes, gluten-free eats, and real-food tips to support digestion, hormones, and energy. This is more than a newsletter—it’s a feel-good food community. Let’s eat well and heal naturally 💫 Page: Feed: --- ## [Stop Overthinking Fiber. Here Are the 15 Foods That Actually Move the Needle](https://caprililly.substack.com/p/stop-overthinking-fiber-here-are) _2026-08-17 · Capri Lilly_ Here are some of the easy foods I keep around when I want to increase fiber without overthinking it ## [How To Easily Make Sauerkraut At Home](https://caprililly.substack.com/p/how-to-easily-make-sauerkraut-at) _2026-08-14 · Capri Lilly_ My Traditional Sauerkraut Recipe ## [Soda Series EP 1: Homemade Probiotic Cherry Cola](https://caprililly.substack.com/p/this-homemade-probiotic-cherry-cola) _2026-07-30 · Capri Lilly_ Made with fresh cherries, coconut sugar, vanilla, and a ginger bug for natural fizz without artificial flavors or synthetic dyes. ## [Why We Should Be Eating Dinner for Breakfast](https://caprililly.substack.com/p/why-we-should-be-eating-dinner-for) _2026-07-27 · Capri Lilly_ The simple breakfast formula that keeps me full, supports my goals, and makes the rest of the day easier ## [Anti-inflammatory Buckwheat Bread (High Fiber)](https://caprililly.substack.com/p/anti-inflammatory-buckwheat-bread) _2026-07-24 · Capri Lilly_ A hearty, gluten-free loaf with 7 grams of protein and 8 grams of fiber per slice ## [10 Foods I Stopped Buying at the Grocery Store (And How To Make Them)](https://caprililly.substack.com/p/10-foods-i-stopped-buying-at-the) _2026-07-21 · Capri Lilly_ Because the homemade versions taste better, cost less, and do not need a chemistry set of ingredients ## [Meal Prep Episode 6. Weekly Fiber & Ferment Prep](https://caprililly.substack.com/p/meal-prep-episode-6-weekly-fiber) _2026-07-19 · Capri Lilly_ Homemade staples I keep in my kitchen to effortlessly eat more fiber and fermented foods throughout the week. ## [Mayo-less Coleslaw (5g Protein, 6g Fiber)](https://caprililly.substack.com/p/mayo-less-coleslaw-5g-protein-6g) _2026-07-14 · Capri Lilly_ What is coleslaw anyway? ## [Comprehensive Ginger Bug Guide](https://caprililly.substack.com/p/comprehensive-ginger-bug-guide) _2026-07-08 · Capri Lilly_ homemade probiotic soda just got easier ## [A Moist Summer Peach Cake That Sneaks in 9g Protein and 4g Fiber Per Slice](https://caprililly.substack.com/p/a-moist-peach-almond-cake-that-sneaks) _2026-07-07 · Capri Lilly_ Light, moist, naturally sweet from fresh peaches, and made with almond flour for a softer, more nourishing summer dessert. ## [Never miss a game (Sponsored)](https://crawlproof.com/a/cn7jOutWn9bL) _2026-07-07 · **Sponsored**_ Follow any team; get an hour and one-minute web and email reminders. ## [One-Pan Coconut Lime Chicken and Rice (45g Protein + 12g Fiber)](https://caprililly.substack.com/p/one-pan-coconut-lime-chicken-and) _2026-07-01 · Capri Lilly_ One of my favorite meal prep dinners. High protein, high fiber, one pan, and somehow the cleanup is even easier than the cooking. ## [10 High-Fiber Snacks That Actually Help You Hit Your Goals](https://caprililly.substack.com/p/10-high-fiber-snacks-that-actually) _2026-06-19 · Capri Lilly_ Why is everyone is suddenly fibermaxxing ## [My Grandmother’s Maryland-Style Crab Cakes](https://caprililly.substack.com/p/my-grandmothers-maryland-style-crab) _2026-06-18 · Capri Lilly_ A Juneteenth recipe rooted in family, memory, and the kitchen that raised me ## [A Slow Morning And a Creamy Chickpea and Egg Bowl I’ll Be Making Again (64g protein, 12g fiber)](https://caprililly.substack.com/p/a-slow-morning-and-a-creamy-chickpea) _2026-06-12 · Capri Lilly_ A personal note on rest, nervous system softness, and the high-protein chick-shuka bowl I made by instinct. ## [If I Had to Start My Gut Health Journey Over, I Would Do This](https://caprililly.substack.com/p/if-i-had-to-start-my-gut-health-journey) _2026-06-10 · Capri Lilly_ Not a protocol. Not a supplement stack. Just the things that actually moved the needle, in the order I wish I had learned them. ## [4 Ways to Make Chia Mousse](https://caprililly.substack.com/p/4-ways-to-make-chia-mousse) _2026-05-28 · Capri Lilly_ The smooth, blended version of chia pudding for anyone who cannot get into the texture [Listen](https://api.substack.com/feed/podcast/199577891/4aeba07e355920933b492845ff1bb691.mp3) ## [3 High-Protein Wraps You Can Make at Home](https://caprililly.substack.com/p/3-high-protein-wraps-you-can-make) _2026-05-22 · Capri Lilly_ Gluten-free, grain-free, and made with simple ingredients [Listen](https://api.substack.com/feed/podcast/198892583/087d4ca229b3673d39cecec26b138a8a.mp3) ## [How to Make Homemade Probiotic-Rich Soda](https://caprililly.substack.com/p/how-to-make-homemade-probiotic-rich) _2026-05-20 · Capri Lilly_ The beginner-friendly way to create naturally carbonated drinks at home. [Listen](https://api.substack.com/feed/podcast/198628936/0a037af5ff191ed833ba3a6e6880aa9a.mp3) ## [10 High-Protein Plant-Based Breakfasts (no protein powder needed)](https://caprililly.substack.com/p/10-high-protein-plant-based-breakfasts) _2026-05-13 · Capri Lilly_ Because plant-based breakfasts can be filling, satisfying, and protein-rich without relying on smoothies or supplements. ## [Finnish Seedboxes — Up to 20Gbps (Sponsored)](https://crawlproof.com/a/9EUdnmb0m9rw) _2026-05-13 · **Sponsored**_ Private Finnish seedboxes with 1–20Gbps speeds, RAID storage and 14‑day refund ## [Probiotic Beet Ginger Sauerkraut](https://caprililly.substack.com/p/the-only-sauerkraut-guide-youll-ever) _2026-05-03 · Capri Lilly_ A simple process, the science behind it, and every answer you’ll need along the way