Healthy Forager

When I grow up, I want to be a strong old man, like this rugged, resilient Strobilomyces.
Old Man of the Woods. Thick-skinned. Slow-growing. Deeply rooted.

I hear there are 3+ species roaming our forests and I’ve never seen such a robust specimen that was perfectly fresh underneath.

Sure, it’s not the tastiest mushroom in the forest. It’s earthy, a bit bitter, not exactly a gourmet’s dream. But like many elders, it carries wisdom and nourishment if you know how to receive it.

🍄 Dry it low and slow or sun it briefly first (pores up to the sun) to boost vitamin D2 and D4, a proven way to support bone health and immunity (Keegan et al., 2013).
🍲 Then crumble into soups or stews where it lends a mineral-rich, umami depth—like forest broth medicine.
🧠 Bonus: Wild mushrooms like this contain unique beta-glucans and indigestible fibers that help diversify the gut microbiome and feeding the keystone species that help regulate inflammation and metabolism (Buts et al., 2021; Bulsiewicz, Fiber Fueled).

Not every mushroom needs to be a delicacy. Some are meant to be elders.

Great hike in Atlanta, GA!

Thimbleberries and the Wisdom of the Wild Gut

📍 High elevation, Rubus parviflorus in fruit in Steamboat Springs, CO.

Thimbleberries grow softly on the edge of mountain trails, their leaves wide and inviting, their berries dissolving on the tongue with the savory taste of raspberry yogurt. Indigenous communities of the Pacific Northwest and Great Lakes regions have long respected this plant. The Haida, Tlingit, and Ojibwe used thimbleberry for food, medicine, and ceremonial care. The leaves were steeped as a tea for stomach comfort or healing after childbirth, and the berries were gathered with respect and preserved for winter (Moerman, 1998; Turner, 1995; Smith, 1928).

From a gut health perspective, thimbleberries are rich in natural fiber and pectin, nourishing the beneficial bacteria inside us. These compounds help strengthen the gut lining, regulate digestion, and support microbial diversity (Slavin, 2013; Liu et al., 2021). Unlike store-bought berries, wild thimbleberries carry soil and plant microbes from their forest home. Eating them connects your body with the land’s microbiome, which may help restore balance in the gut (Leff & Fierer, 2013; Rosenberg & Zilber-Rosenberg, 2016).

Spiritually, the thimbleberry teaches softness. Its fruit is fragile and fleeting, inviting us to slow down and listen. In spiritual practice, some view these plants as guides in purification or healing diets. They offer not just nourishment but a relationship.

To eat wild food with reverence is to remember. To care for the gut is to care for the spirit.

📖
Moerman, D. E. (1998). Native American Ethnobotany.
Turner, N. J. (1995). Food Plants of Coastal First Peoples.
Smith, H. I. (1928). Ethnobotany of the Ojibwe Indians.
Slavin, J. (2013). Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrients, 5(4), 1417–1435.
Liu, Y. et al. (2021). Prebiotic effects of dietary berries and their fibers on the gut microbiota. Food Research International, 140.
Leff, J. W. & Fierer, N. (2013). Bacterial communities associated with fresh produce. PLoS One, 8(3).
Rosenberg, E. & Zilber-Rosenberg, I. (2016). The hologenome concept. MBio, 7(2).

🌿 Welcome to Healthy Forager! 🌿

Hi! I’m Josh Wayne, MPH, MSW. I’m a health promotion specialist and behavioral health coach with a passion for blending nature, nutrition, and mindful living to help people feel their best.

👣 Why Healthy Forager?
I created this space to share how small changes can make a big impact—especially when they’re rooted in nature’s bounty. From gut healing and digestive support to weight loss and overall vitality, I’m here to help you:
✅ Eat more plants (and love them!)
✅ Calm digestive pain and bloating
✅ Shed stubborn pounds in a gentle, sustainable way
✅ Reconnect with nature’s healing gifts—one bite at a time

🌿 What you’ll find here:
🟩 Tips on using mushrooms, plants, and herbs for gut health
🟩 Stories from foraging adventures and how to weave them into your meals
🟩 Nutrition and health wisdom—rooted in science and compassion
🟩 Invitations to join in-person events and online programs

✨ Ready to feel your best?
Let’s start your healing journey together! Tap the Send Message button or book a free discovery call on our page to learn how Healthy Forager can support your health goals—wherever you are in life.

🌱 Thanks for being here. Let’s grow together! 🌱