On the Bristol stool scale the perfect poop is type 3 and type 4.
Type 3: If your faeces resemble a sausage with a slightly cracked surface, it indicates that you have consumed a sufficient amount of fibre, but should perhaps be drinking more water.
Try drinking at least two more glasses of water per day.
Type 4: Stool that looks like a smooth and soft sausage or has a consistency that is similar to that of toothpaste indicates a balanced intake of fibre and water.
Poop perfect! đđŠ
What kind of colour is normal?
The colour of a normal stool ranges from light yellow to brown and almost black.
The classic brown colour comes from bile in the stool.
What else should you keep in mind about healthy bowel movement?
Note these four things:
Once you start feeling the need to poo, you should be able to hold it in for a little before having to go to the toilet.
Your poop should be quick and easy to pass, and it shouldn’t take more than a minute.
When you go to the toilet, you should empty your bowel completely so that you do not feel like you need to go again right after.
You should defecate 1â3 times a day to 3 times a week.
How to achieve the perfect poo?
If you feel that your pooping game needs improvement, do these simple things daily and you’ll soon see the joyful results.
Keep your body hydrated and drink 8â10 glasses of water per day.
Be active: walk 15â30 minutes every day.
Learn to manage your stress levels by meditating or doing mindfulness exercises.
Eat lots of different plants to get dietary fiber, that helps to normalize bowel movement.
Want an extra boost? Try our Feel Good Inside fibre mix to get your bowel movements running like clockwork.
Did you know that gut bacteria have an essential role to play in digestion?
Well, they do! Gut microbes produce a large number of compounds that can significantly influence your health â from hormonal balance and skin health to mental well-being.
How to boost friendly bacteria in your gut?
Broadly speaking, there are two types of bacteria in the gut: those that benefit you and keep you healthy, and those that are harmful and can make you ill in the long run.
How can you promote beneficial probiotic bacteria in your gut?
By regularly feeding them the right food, of course!
The correct food to feed the friendly bacteria in your gut is dietary fibre or prebiotics.
It is important to understand that fibre can ONLY be found in plant-based foods and different types of fibre can be obtained from foods from the plant kingdom.
Therefore, to keep your friendly gut bacteria happy, you should eat a wide variety of plant-based foods. The more different plants you eat each day, the better đ.
Why 30 different plants a week?
Because it is a fun and creative way to improve your gut health by encouraging the growth of good bacteria while also exploring new plant-based foods.
Inspiration for this idea was derived from the ground-breaking book, which we have handy in the Elsavie office, Fiber Fueled, written by the renowned US gastroenterologist Dr. Will Bulsiewicz.
Based on extensive research and his wealth of experience, Will Bulsiewicz has come to the conclusion that:
people who consume more than 30 varieties of plants per week have the healthiest gut microbiomes;
the total number of different microbes living in your gut ecosystem is a good indicator of your overall health;
the diversity of plants on your plate will ultimately be equal to the different families of microbes in your gut which, in turn, will benefit your body.
How to eat 30 plants a week
At first, eating 30 different plant foods in one week may seem like a mammoth task and you might feel like you donât even know that many different fruits and vegetables. But do not worry â it is easier than you think!
Start by writing down all the plants you already eat in a week, both raw and processed:
fruits;
root vegetables;
vegetables;
grains;
seeds;
nuts;
berries.
In order for a specific plant to count, you have to eat at least a handful of said plant. If you eat less than that, the plant doesnât count.
For example, if you only eat one nut, it has virtually no impact on your gut health. However, if you eat a handful of nuts, you get a sufficient amount of fibre that can help your gut bacteria thrive.
Take small steps when diversifying your plant intake and every time you’re in the kitchen or every time you go to the supermarket, see it as an opportunity to discover new flavours and gain new experiences.
This will prompt you to browse the shelves you normally walk past at the supermarket and motivate you to try out exciting new recipes.
Top high-fibre plant foods to get you started
Below is a brief overview of the different kinds of fibre you can find in plants.
The most important thing to remember is that diversity is the key to making the good bacteria in your gut healthy and happy.
Inulin stimulates the growth of both bifidobacteria and butyrate-producing bacteria. In addition, inulin also enhances calcium and magnesium absorption.
Sources of inulin include:
wheat;
rye;
barley;
Jerusalem artichokes;
onions;
alliaceous vegetables.
Resistant starch also promotes the growth of butyrate-producing bacteria. Resistant starch is abundant in the following foods:
legumes (especially field beans);
green (raw) banana;
maize;
potatoes and rice â boiled and cooled down to fridge temperature;
manioc, or cassava.
Beta-glucans increase the activity of the immune system, prevent the absorption of cholesterol, and facilitate digestion. They are abundant in two cereals:
oats;
barley.
Pectin helps create a feeling of fullness and facilitates intestinal transit. Sources of pectin include:
apples;
carrots;
cabbage;
currants;
plums;
gooseberries;
rowanberries;
apricots;
beets;
buckwheat.
Cellulose is an important fibre for the stimulation of intestinal function. It can be found in the woody parts, leaves, grain shells, skin, and roots of plants. Sources of cellulose include:
berries;
alliaceous vegetables;
grains;
cabbage;
spinach.
Arabinoxylans help rid our bodies of excess cholesterol and regulate insulin levels after eating. Sources of arabinoxylans include:
whole rye and wheat;
rye and wheat bran;
barley;
beans;
lentils.
Happy tasting and discovering! đ
PS! Modern life is fast paced and sometimes you might not hit the 30 plants mark. Then Elsavie fiber supplements come handy. Click on this link to explore more!
Over the past ten years, food supplements have been all the rage among health-conscious people, with everyone making recommendations for all kinds of wonderful supplements.
However, there is one important âbutâ hereâŠ
The food supplement industry is a relatively uncontrolled industry, which means that almost anyone can concoct a product and put it on the market.
On the one hand, it facilitates the entry of new market players, which means that you as a consumer have greater choice, but, on the other, it also means that you have to do more research on your own to find products that have actual health benefits.
When it comes to supplements, ingredient transparency is key
Health is of the utmost importance â for this reason, we want to make sure that you are aware of which fibres Elsavie fibre supplements contain and how they support your well-being.
In cooperation with the Center of Food and Fermentation Technologies (TFTAK), we have developed four dietary fibre supplements containing six different fibres:
rye bran;
inulin;
psyllium;
beta-glucans;
pectin from citrus fruits;
polydextrose.
Rye bran is a milling product that contains grain outer layers and cell walls from endosperm.
Rye bran can be found in whole grain rye products, such as rye flour and rye bread. The rye bran used in Elsavie supplements comes from the KoplimÀe Organic Farm in Estonia.
Inulin is a fibre commonly found in wheat, rye, red onions, pearl onions, artichokes, and Jerusalem artichokes. In most cases, it is the Jerusalem artichoke that is used to manufacture inulin.
Inulin improves digestive health, promotes weight loss, and stabilises blood glucose, making it especially beneficial for people with diabetes.
Psyllium (Indian tea leaf husks) is naturally high in fibre, containing 85 grams of fibre per 100 grams of psyllium.
Psyllium has a beneficial effect on the gut. In addition, it helps lower blood sugar and cholesterol levels and increases the absorption of iron, potassium and vitamin C.
Beta-glucans are naturally present in barley and oats. Beta-glucans help boost the immune system and can bind with cholesterol-rich bile acids in the intestine and transport them out of the body.
We have received feedback from several of our clients that our products have successfully and naturally helped them lower their cholesterol levels.
Pectin from citrus fruits absorbs water and expands, making you feel full for longer. Pectin is also used as a thickener, for example, in jam making. Currants, citrus fruit, apples, beetroot, plums, and buckwheat are all rich in pectins.
Polydextrose is a synthetic polymer of glucose.
Developed in a laboratory, polydextrose has a somewhat negative image, even though there is nothing negative about it, as it is produced from naturally occurring glucose.
Since polydextrose does not get digested by the human body, it makes its way into the large intestine where it is digested by good bacteria, stimulating their growth.
Feel good inside
Feel good inside is the supplement with the highest content of fibre in Elsavieâs product range, containing all six abovementioned fibres. Containing 72% fibre in one serving, it is our most classic and best-selling supplement.
Beauty inside & outside
Beauty inside & outside is our second most popular dietary fibre supplement. It contains psyllium, pectins, and beta-glucans, adding up to a total of 54% fibre per serving.
We also added collagen and zinc to the product, which help boost the immune system and support skin, hair and nail health.
Calm your rumbly tummy
The red Calm your rumbly tummy dietary fibre supplement contains 67% fibre per serving (psyllium, pectins, beta-glucans). This supplement is ideal for people with a sensitive stomach or those dealing with inflammation in the gut.
In addition to fibre, the supplement also contains aloe vera extract, turmeric, and Calendula to further promote anti-inflammatory activity.
Food not only for thought
Containing 48% fibre and 22% protein, the dietary fibre supplement Food not only for thought has been specifically developed for people with an active lifestyle and is an excellent substitute for regular protein drinks.
In addition to protein and fibre (pectin, psyllium, beta-glucans, inulin), the supplement also contains caffeine, potassium, magnesium, and zinc to promote athletic performance, recovery, and digestion all at the same time.
Dietary fibre â a useful supplement
Dietary fibre supplements offer many benefits, but as the name suggests, they are only intended to supplement, not replace, healthy foods.
For this reason, we encourage you to eat healthy amounts of different fruits, vegetables, berries, nuts and seeds each day, and support this with all the great benefits of our dietary fibre supplements, so that both you and the good bacteria in your gut can stay healthy and happy.
Probiotics have many provenbenefits: they improve immune system, digestion and help to alleviate allergies, inflammation and autoimmune diseases.
Sounds nice, but where do you get them?
One option is to buy and take probiotic supplements (e.g. Elsavieâs Probiom or Probiom+).
The other and much more interesting way is to make them yourself at home by learning to ferment your own foods.
How do you do it? Is it complicated (hint: nope!)? Read on to start exploring the fabulous world of fermenting!
Fermenting is not pickling!
Throughout the centuries people have been really creative when it comes to preserving foods (there were no refrigerators đ„¶, you know).
Fermenting is a very old and known way to preserve and store foods over the winter with the help of live bacteria. In addition to having good bacteria that help to preserve your food, they also have a probiotic effect. Therefore â eating fermented foods is really beneficial for your health.
But⊠fermenting isnât the same as pickling!
Vinegar is used during the pickling process. The purpose of vinegar is to kill all the live bacteria in the food. For that reason there are no probiotic qualities in pickled foods.
Why is it important to have probiotics in your food?
Fermented foods help with detoxing, preventing oxidative stress and the risk of developing tumors. It has been shown that fermented foods are beneficial with lactose intolerance, inflammations, acne and with some skin diseases like atopic eczema.
These kinds of foods also help to inhibit autoimmune diseases and yeast infections in your body.
In addition, during summertime, when you probably eat more fat and meat heavy meals (barbeque!), bacteria in fermented foods help your gut to digest all of it more quickly, making you feel light again.
How much fermented food should you eat in a day?
Itâs good to eat fermented foods regularly, because lactic bacteria donât live permanently in your gut, but itâs good when they pass through your digestive system every day.
We recommend eating 1 tablespoon of fermented foods every day. Even better when you make it to 3â4 spoonfuls so you can keep the good bacteria in your gut.
What foods can you ferment?
Probiotics occur in every fermented food so you can ferment almost anything! You can use cabbage, radish, carrot, parsnip, garlic, parsley, dill, bell pepper, ginger, beetroot, cucumber, aubergine, blackcurrant leaves, asparagus etc.
Classical combinations are:
Cucumbers with garlic, dill and blackcurrant leaves.
Vegetable salad: cabbage, bell peppers, carrots and eggplant.
Kimchi: cabbage, onion, garlic, ginger, chilli flakes and sugar.
Pick your favorites, put them in the jar and ferment away!
Bulletproof recipe for fermenting (7 easy steps)
(Recipe by nutritional therapist Katri Merisalu)
1.Clean your glass jar by using boiling water. NB! Do not use detergent and wash your hands without soap as well because detergent residue can prevent formation of bacteria.
Wash and cut your vegetables into suitable pieces.
Remember, the smaller the pieces the faster the fermentation process.
Vegetable mix acidifies faster than one kind of vegetables.
2. Use natural coarse sea salt. Salt is an important ingredient during fermentation, because it protects vegetables from the mold and bad bacteria until you have enough probiotics formed in your jars.
3. Boil 1.5 liters of salt water per one jar and let it cool.
General rule of thumb is 10â15 g of salt per 1 kg of vegetables or 1 tablespoon of salt per 1 liter of water.
4. Put your vegetables tightly in a jar so there is as little air space as possible. Pour the lukewarm saltwater into a jar and make sure that all vegetables are covered with water. Leave 5â8 cm of free space from the upper end of the jar.
5. It is important to make sure that all the vegetables are in the salt water. For that reason place a small, clean plate on top of the vegetables and a heavier object to that (e.g. a small stone). Cover the jar with a clean kitchen towel to prevent dust getting into the container.
6. During the next few days check if your vegetables are covered with salt water. Push them back into the water, if needed.
When foam forms on the water surface then remove it with a clean spoon.
7. Leave the jar at room temperature (18-20 degrees Celsius) until the fermentation starts. It should take 2â3 days to start.
Itâs good to give a little taste test on the 3rd day. If you are happy with the taste you can start enjoying your fermented foods. If you donât eat everything at once, then close the lid tightly and place it in the fridge to slow down the fermentation process.
NB!
If you want to store your jars for the winter, then leave them somewhere cold (fridge or basement) and donât open your jars before the fermentation process is over. It ends after 4â6 weeks.
Donât use your fingers or dirty cutlery to pick the vegetables from the jar. Otherwise microbes that slow down the process might get in.
Eat fermented foods without treating them with heat. Otherwise, you lose all the good properties.
Itâs that simple! Give it a try and enjoy! đđŽ
PS! Share your fermented art on Instagram or Facebook by tagging us @myelsavie!
We all experience gut troubles from time to time, and thatâs perfectly normal. It can stem from all manner of things, such as a stomach bug, unsuitable foods, overeating (hereâs looking at you, Christmas!), or even just excessive stress.
If indigestion â whether manifested as flatulence, bloating, heartburn, or fatigue after eating â is a constant problem for you, however, thatâs a sign of an unhealthy gut. None of these issues should be your daily companion.
To get your digestion back on track, you should start by figuring out the cause of your gut problems.
Why do you need to know whatâs causing your indigestion in order to get your gut back to health?
At first, indigestion can seem relatively harmless, but constant and prolonged problems can lead to serious chronic diseases that are significantly more difficult to treat. For this reason, itâs important to track down the root cause right away.
Your health largely hinges around your gut bacteria, which supply the body with various beneficial compounds.
Digestive problems are usually the first sign of an imbalance of the community of bacteria inhabiting your gut, or the gut microbiome. If your microbiome is out of balance, that is to say, the proportion between good bacteria and harmful bacteria in your gut is off, your body cannot function in the way that it needs to.
The condition of your microbiome greatly both reflects and affects your overall health. In addition to digestive problems, a disturbed gut microbiome can lead to a situation where you are:
not getting sufficient vitamins and minerals from food;
constantly fatigued and lacking energy (which can be a result of your body not receiving enough nutrients from food);
constantly forgetting things;
experiencing frequent drops in mood;
constantly plagued by colds;
afflicted by skin problems (rashes, acne);
experiencing sleep disturbances;
being unable to tolerate certain foods.
Your gut is like the control centre for your health
The gut is the place where it is determined which part of the food youâve eaten is absorbed into the bloodstream and distributed throughout the body. A healthy gut enables the body to absorb the necessary nutrients (e.g., carbohydrates, proteins, fats, vitamins, minerals), while keeping toxins from breaking out of the gut so that they can be excreted from the body.
If your gut bacterial community is out of balance, however, your gut will become compromised and can start to âleakâ. This refers to a situation where toxins and other compounds that are harmful to the body are able to pass through the intestinal wall. When this happens, your immune system is activated to destroy the harmful compounds, which results in inflammation in the body.
In the case of protracted digestive problems, this can lead to the onset of serious inflammatory diseases. Thus it is vital to identify the root cause of your indigestion as early as possible, and to nurse your gut back to health before serious diseases can take hold.
How to find the root cause to get your digestion back to normal?
For the road back to normal digestive health, it is important to know that every personâs microbiome is as distinct as a fingerprint. No one diet is suitable for everyone. This means that instead of trying to make sense of all of the contradictory recommendations in the media, you should consider, above all, your personal health indicators, your own well-being, and common sense.
In order to get to know the particularities of your microbiome and find out whatâs really going on in your gut, you can take a microbiome test.Â
A microbiome test will give you an in-depth picture of the state of your gut bacteria. It will tell you what is working well and what needs attention. In addition, it will allow you to learn about which foods your little friends down in the gut need most, as well as what kind of lifestyle can help keep them in balance and maintain a healthy gut.
Knowing what your body needs will fully equip you to take the right steps to get your digestion back on track.
Author: Katri Merisalu, nutritional therapist at Elsavie
What is poo, or stool, anyway?
Poo, or stool, mainly consists of undigested food, proteins, salts, and other components produced in the intestines.
Why does it matter how often we go to the toilet?Â
As a nutritional therapist, I always ask my clients about the frequency of their bowel movements. This may seem like an insignificant health indicator, but itâs actually one of the easiest ways to figure out if you might have health problems.
What should you note about your stool frequency?
A âhealthyâ stool frequency can mean you go to the toilet anywhere between three times a day to three times a week.
People are different, and so is the frequency and timing of their bowel movements. Some of us go to the toilet immediately after waking up, while others do so after breakfast, after drinking coffee, or in the middle of the workday.
Defecating less than 3 times a week, however, indicates constipation.
And if you have to empty your bowels more than 3 times a day, you probably have diarrhoea.
In both cases, you should make sure that the situation does not last longer than several days or even weeks. If it does, contact your family physician. Especially if you have severe pains in the lower body or notice blood in your stool.
What affects digestion and stools?
Nutrition â the most important thing in nutrition is consuming sufficient fibre and water. Fibre is contained, for example, in whole-grain products, root vegetables, and fruits, which help to increase the mass of your stools, thereby ensuring healthy stools.
Exercise â physical activity, such as walking, helps food better transit the digestive system. If you are active, so is your gut!
What does the colour of your stool indicate?
The colour of a normal stool ranges from light yellow to brown and almost black. The classic brown colour comes from bile in the stool.
White or clay grey stools can indicate problems with the liver or pancreas.
Black or reddish stools can indicate gastrointestinal bleeding. If this occurs more than once, contact your doctor immediately.
Note, however, that some foods can also make your stool more colourful. For example, blue colouring in your poo can be caused by eating blueberries, purple by beetroot, orange by pumpkin, or green by large quantities of green vegetables.
Similarly, the colour of your poo can also be affected by food colourings in certain sweets or beverages.
What is the Bristol stool scale?
The Bristol stool scale is a wonderful visual tool for monitoring your digestive health.Â
It is used by many nutritionists, doctors, and their clients/patients because it enables you to detect changes in the functioning of the digestive system. And it makes it easier to discuss this uncomfortable subject. đ
The Bristol stool scale establishes 7 different types of stool that run the gamut from constipation (type 1) to diarrhoea (type 7).
Bristol stool scale
The perfect poo đŠÂ = types 3 and 4 on the Bristol stool scale
Type 3: If your faeces resemble a sausage with a slightly cracked surface, it indicates that you have consumed a sufficient amount of fibre, but should perhaps be drinking more water. Try drinking at least two more glasses of water per day.
Type 4: Stool that looks like a smooth and soft sausage or has a consistency that is similar to that of toothpaste indicates a balanced intake of fibre and water.
In conclusion, both of these types are considered normal and indicative of a good fibre-rich diet, healthy digestion, and good gut health.
What else should you keep in mind about âthe perfect pooâ and digestion?
Note the following:
Your stool should be quick and easy to pass, and the whole affair should not take more than a minute.
Once you start feeling the need to poo, you should be able to hold it in for a little before having to head to the toilet.
When you go to the toilet, you should empty your bowel completely so that you do not feel like you need to go again right after.
Your stool frequency should be regular and you should defecate 1â3 times a day to 3 times a week.
If your bowel could use a boost, try our Feel Good Inside green fibre blend, which is designed to get your bowel movements running like clockwork every day.
On the Bristol stool scale, diarrhoea corresponds to stools of types 5 to 7.
Type 5: Stools that appear as soft blobs are considered normal by some specialists, while others say they are indicative of diarrhoea. Therefore, they might be viewed as falling somewhere between normal stools and diarrhoea.
Types 6 and 7: These certainly indicate diarrhoea. Type 6 stools have the consistency of watery porridge, while type 7 stools are completely liquid.
What causes diarrhoea?
Diarrhoea can be caused by a number of things, but the important question is whether it is short-term issue or a chronic problem.
Acute, i.e. short-term diarrhoea
Short-term diarrhoea is something we all have probably experienced. It usually passes within a few days.
Acute diarrhoea can be bacterial or viral in nature or caused by a parasitic infection (so-called travellerâs diarrhoea) or something youâve eaten.
Liquid stools after eating may indicate food poisoning, lactose intolerance, infection, excessive magnesium intake, or simply excessive coffee drinking. Additionally, liquid stools can be caused by spicy or fatty foods.
This kind of diarrhoea is not much of a problem for the body because it passes quickly. Just make sure to drink enough water to replace the lost fluids.
Chronic diarrhoea â a long-term problem
Severe or frequent diarrhoea lasting for weeks or more at a time is a sign of a more serious health problem and definitely needsmedical attention.
Such diarrhoea usually results from a bowel disease, food intolerance, or another disorder, such as coeliac disease or Crohnâs disease.
What kind of problems can chronic diarrhoea lead to?
Diarrhoea mainly results in dehydration, as it causes the body to lose a lot of water and salts in a short period of time.
If the lost water and salts are not replenished quickly, the body will start to âdehydrateâ â a condition where the body lacks the necessary amount of water and fluids to carry out its normal functions. This can eventually lead to seizures, low blood pressure, kidney failure, and even coma.
The other thing is that food will pass through your digestive system too quickly. Your body will be starved of nutrients because they are not given enough time to be absorbed into the bloodstream.
Note: If you have chronic diarrhoea, you should see your family physician as soon as possible!
How can you relieve diarrhoea?
In the case of chronic or very severe diarrhoea, you should first identify the causes and consult a doctor. Nonetheless, some changes to your diet might also help.
The most important thing is to replenish the bodyâs fluid reserves. This simply means drinking more water or beverages containing electrolytes, such as sports drinks or coconut water.
Consume more gel-like water-soluble fibre. This will soothe your digestive system and help prevent irritation. Oat flakes, blueberries, flaxseed, and psyllium are some good sources.
Avoid laxative fruits and berries such as apples, plums, strawberries, currants, and water-insoluble wheat and rye bran, which can irritate the gut (but are good for relieving constipation).
Our Calm Your Rumbly Tummy red fibre mix can also help make the digestion process smoother and reduce inflammation.
If your diarrhoea stems from food intolerances (make sure to do a food intolerance test first!), you should avoid the foods in question or consume them in smaller quantities. The most common culprits behind food intolerances are gluten, lactose, and casein.
Most people know that we get most of the vitamins our body needs from food.
What is a lesser known fact, however, is that a major share of our daily vitamin B and K needs is covered by the bacteria in our gut microbiome.Â
Which B vitamins does our microbiome produce?
It has been found that at least 30% of the amount of B-group vitamins we require daily is produced by bacteria in the digestive tract.Â
Specifically, our gut bacteria produce: vitamin B3, or niacin;Â vitamin B6, or pyridoxine; vitamin B9, or folate;Â vitamin B12, or cobalamin.
In the case of a balanced and diverse microbiome, vitamins B3 and B6 are produced by most of our gut bacteria. Vitamins B12 and B9, however, are produced only by bacteria belonging to the genera Lactobacillus, Bifidobacterium, Bacteroides, and Prevotella.Â
Your microbiome test results will give you a good picture of whether your microbiome contains a sufficient number of bacteria of these genera.
Why do our bodies need B vitamins?
B vitamins are essential for life, as they support a number of organ functions.
Vitamin B1 is mainly needed for:
the normal metabolism of fats, carbohydrates, and amino acids;Â
the functioning of the nervous system, muscles, and myocardium;
the normal production of gastric acid.
Vitamin B2 is needed for:
the normal metabolism of fats and carbohydrates;Â
the functioning of the nervous system, muscles, and myocardium;Â
vision (to reduce eye fatigue and ensure normal vision);
healthy skin, mucous membranes, nails, and hair;
the production of antibodies.
Vitamin B3, or niacin, is mainly needed for:
the normal metabolism of fats and carbohydrates and the synthesis of proteins;
the functioning of the nervous system and muscles;
repairing skin damage.
Vitamin B6 is mainly needed for:
the normal metabolism of amino acids (including the breakdown and utilisation of proteins);
the metabolism of fats and carbohydrates;
the production of a variety of bioactive compounds (e.g., serotonin) in the body;
the maturation of erythrocytes.
Vitamin B9, or folate, is mainly needed for:
the normal metabolism of fats and carbohydrates;
the development of neural tissues in foetuses;Â
the maturation of erythrocytes, in combination with vitamin B12;
DNA and RNA synthesis during growth and for the regeneration of cells in the body.
Vitamin B12 is mainly needed for:
the normal metabolism of amino acids;
the prevention of various anaemias (e.g., for the maturation of erythrocytes, in combination with folates);
the normal development of neural tissues.
Which K vitamins does our microbiome produce and why do we need them?
The vitamin K family can be divided into two major groups:Â vitamin K1, or phylloquinone, and K2, or menaquinone. Vitamin K1 is found in plants, while K2 is produced by bacteria.
The human body needs both vitamins K1 and K2, as they play different roles in our metabolism: K1, for example, is mainly involved in blood clotting, while K2 improves vascular elasticity.
Vitamin K is essential for:Â
blood clotting,Â
heart disease prevention,Â
bone metabolism,Â
kidney function.Â
Is your microbiome in good enough shape to produce the vitamins you need? Try our fibre blends to ensure a complete diet for your gut bacteria. Balanced fibre blends both support your digestion and ensure a diverse microbiome.
Having constipation can be painful and unpleasant, but luckily thereâs much you can do about it!
If your stools resemble type 1 or 2 the most, you are likely to be suffering from constipation.
Your nut-like poo is stubborn đ and doesnât want to come out. Doing your business feels like proper work because stools are hard to pass and it can be painful.
Constipation can also mean that you’re not passing stools regularly or you’re unable to completely empty your bowel in one go.
What causes constipation?
These all can play their part:
you’re not drinking enough water;
you’re being inactive;
you’re living a stressful life;
you’re taking antibiotics;
you have an autoimmune disease.
But usually itâs this:
đ You are not eating enough fiber from plants.
Yes, it really can be this simple!
What is this magical fibre?
Itâs a non-digestible carbohydrate found only in plants.
Dietary fiber is essential for increasing the weight and size of your stool and also softens it, making it easier to poop.
Most importantly:Â dietary fiber is food for your gut bacteria. If they have enough fiber to eat, they are happy and the good bacteria can help to keep your inner balance.
But… if you keep your bacteria in hunger, then usually the good ones start to die out and bad ones are going to cause problems for you (âIâm going to the toilet đœ. Wish me luck!â).
What are the best sources of fibre for relieving constipation?
As said earlier, you ONLY get fiber from plants and when you’re constipated, the best plants to eat are:
Eat more those đ plants every day to get more dietary fibers and to soften the poo.
If you want faster results, try our Feel Good Insidegreen fibre blend. Remember to start with lower doses and then gradually increase your intake of the blend.
Drink 0.5â1 litres (2â4 glasses) more water per day.
Be regularly active, because if youâre active, your bowel is active! Even taking just a 15â30 minute walk every day can work wonders.
Our gut and brain are tightly connected. Itâs called the gut-brain axis and itâs very much a two-way street â each affects the other.
The gut and the brain are physically connected by the vagus nerve, which carries an extensive range of signals from the digestive system and organs to the brain and vice versa.
Chemicals, such as hormones and neurotransmitters, transmit messages between the gut and the brain.
These chemicals are produced in response to the food we eat, as well as in response to different environmental factors.
So letâs say youâre especially hungry and decide to go feast on a delicious pizza.
As youâre enjoying your meal, a series of signals are triggered, all part of a reward system thatâs responsible for cravings.
The goal is to make sure youâll remember this activity and repeat it in the future. The hormone dopamine has a major role to play in it.
This pathway is connected to areas associated with memory and behavior. It exists to make you feel good when you participate in activities that are important for survival, such as eating, drinking, and sex.
Our brains have evolved to respond to food whenever the opportunity was available, especially if the food was delicious.
The reward mechanisms that control cravings are very similar to the ones in drug addiction.
Cravings for drugs and food, particularly so-called hedonic foods that are high-fat or high-sugaractivate the reward-learning regions and dopamine signaling similarly.
Signals from gut to brain influence our mood, as well as what we crave for.
Although the signals for cravings come from our brain, half of the dopamine in your body is produced in the gut.
And whatâs truly stunning is that almost all (95%) ofanother so-called happy hormone – serotonin – is produced in the gut as well.
In a very real sense, cravings are amongst the most powerful psychological forces out there.
Theyâre incredibly hard to resist – itâs harder to get off food than cocaine, heroin or amphetamine.
Cravings are closely tied to your blood sugar levels
Sugar cravings stem mostly from a blood sugar imbalance.
When your body digests sugar, your blood sugar spikes and your body releases insulin to lower it to a safer level.
If the insulin brings your blood sugar level a bit too low, as often happens, your body starts to ask for quick energy, which is usually sweet, salty or extremely calorie-dense food.
Blood sugar response to carbohydrates (including sugar) is described by glycemic index.
Foods with a high glycemic index are rapidly digested, absorbed and metabolised and result in marked fluctuations in blood sugar (glucose) levels.
Foods with low glycemic index produce smaller fluctuations in your blood glucose and insulin levels.
Studies show that a diet thatâs low in nutrients or with high glycemic index may cause you to feel hungry or experience cravings, even if you have otherwise eaten enough calories.
The foods most commonly associated with addictive-like symptoms in humans are those that are highly-processed, high on the glycemic index, and contain large amounts of added fats and sugar.
Although there is strong support for the addictive potential of sugar in animal studies, data from human studies suggests that the combination of sweet and fat is more commonly associated with addictive symptoms than sugar alone.
High glycemic foods
Low glycemic foods
White rice
Green leafy vegetables
Highly processed and milled breakfast cereals and cereal bars
Fiber-rich fruits such as apple, plum, orange
Cakes, cookies, and sweet treats
Berries such as strawberry, blueberry, raspberry
Potatoes and fries
Root vegetables
Chips and rice crackers
Beans and lentils
High sugar fruits such as watermelon and pineapple
Bran breakfast cereals like muesli (but pay attention to added sugar!)
White and whole wheat bread
Multigrain and rye bread
Dried fruits such as dates, raisins, and cranberries
Brown or wild rice
How to combat cravings?
Sugar addiction goes in a circle – when you feel low, you crave sugar and anything that gives you âfastâ energy. You get the quick fix, and are soon back to feeling low again.
Instead of having quick fixes like afternoon donuts, your body really needs foods that allow nutrients to absorb slower.
So your blood sugar wonât go up and down really quickly, but stays stable throughout the day.
The best food for that is fiber-rich:
Whole-grains
Vegetables
Legumes
Nuts and seeds
Berries and fruits.
Fiberful food is low in glycemic index, meaning that it is digested and absorbed slower. It provides energy for a longer time and doesnât cause a quick crash after eating.
In addition to fiber-rich options, there are a lot of other small steps to take to eat less sugar and combat food cravings:
Start to read labels Discover what your food contains. Most people donât realise how much additives, including sugar, they eat daily. Compare products and choose the ones with more natural ingredients and with less additives and sugar (including artificial sweeteners!) in it. You donât need to leave any food groups out – just make slightly better choices.
Choose natural flavours over artificial sweeteners You like to bake? Start using banana and dried dates instead of white table sugar. The options are endless and you might find some new favourites. Using stevia or other sweetener substitutes doesnât help with your sugar cravings.
Drink more water A lot of times our brain confuses dehydration with feeling hungry so instead of eating a handful of snacks, drink a glass of water. We mix thirst and hunger because the signals come from the same part of the brain and thirst signals are usually weaker.
Plan your meals and eat on regular times Accidents happen when you fail to plan. The worst thing you can do is go to the supermarket being hungry and tired after a long day at work. You donât want to make a healthy soup or a vegetable wok that will take an hour to make. You probably will grab something sweet, savoury and fast, because thatâs the easiest way. So plan your meals and be prepared to have a healthy snack when needed.
Let people around you know that you you are in a journey of overcoming your cravings and itâs important to you Unfortunately, a lot of people have a mindset that itâs ok to have a small amount of junk food daily and it can be hard to stay true to yourself if you are the only person in the room with that goal. So let people know that this time you are not having the cake and maybe you donât need extra servings.
