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DR. VEGGIEBELLY

WELCOME TO DR. VEGGIEBELLY'S BLOG

Plant-based nutrition, gut health tips, and recipes for every age

PLANT-BASED RECIPES

GUT HEALTH

PLANT-BASED NUTRITION

How to Build Balanced and Delicious Vegan Meals

How to Build Balanced and Delicious Vegan Meals

How to Build Balanced and Delicious Vegan Meals

dr.veggiebelly

Jan 73 min read

Dark chocolate, gut bacteria and mood, an unexpected relationship

Dark chocolate, gut bacteria and mood, an unexpected relationship

Dark chocolate, gut bacteria and mood, an unexpected relationship

dr.veggiebelly

Jan 73 min read

Does an apple a day keep the doctor away?

Does an apple a day keep the doctor away?

Does an apple a day keep the doctor away?

dr.veggiebelly

Nov 20, 20242 min read

Delicious refined sugar-free recipes for your children (and all the family)

Delicious refined sugar-free recipes for your children (and all the family)

Delicious refined sugar-free recipes for your children (and all the family)

dr.veggiebelly

Nov 19, 20242 min read

ABOUT DR. VEGGIEBELLY

As a pediatric gastroenterologist, I am passionate about helping families achieve better gut health through plant-based nutrition. Join me on this journey to learn new interesting facts, tips, and delicous recipes.

Hot days deserve the best spreads 💛

Legumes are the most important dietary predictor of survival in older people across different ethnicities (PMID: 15228991). They’re the most traditional, and most underrated, superfood!

Now, I get it… you might not crave a lentil stew or bean chili in summer. ☀️ So here’s my tip: turn those legumes into smooth, flavorful spreads for toast, raw veggies, or seed crackers. Simply blend the ingredients and top with the optional toppings for added flavor and texture 🫶🏼

❤️ Pinto Bean Spread
Ingredients:
2 cups cooked pinto beans (480 g) • ¼ cup tahini • juice of 1 lemon • 1 clove garlic • ½ tsp chili powder • ½ tsp cumin • ½ tsp salt

Toppings:
🍋 Lemon zest
🍅 Dried tomatoes
🌿 Cilantro

🧡 Lentil Spread
Ingredients:
200 g dried red lentils (cooked) • ⅓ cup tahini • 1 large clove garlic, minced • juice of ½ lemon (2 tbsp) • ½ tsp salt • ½ tsp ground cumin

Toppings:
🫒 Extra virgin olive oil
🧡 Ground cumin
🌶️ Red chili flakes, to taste
💚 Chopped pistachios

💛 Classic Hummus
Ingredients:
400 g cooked chickpeas • 4 tbsp tahini • 1 tbsp olive oil • 1–2 tbsp water • 1 clove garlic • juice of 2 lemons • ½ tsp cumin • ½ tsp salt

Toppings:
🫑 Roasted veg: 1 red bell pepper, 1 yellow bell pepper, 1 zucchini, 2 eggplants • 1 tbsp olive oil • salt, pepper, chili flakes (optional)
🤍 Sprinkle of hemp seeds for plant-based omega-3s
🫙 Drizzle of tahini

Let me know if you try them! ☀️

#plantbased #legumes #hummus #nutritionscience #guthealth #tahini

Hot days deserve the best spreads 💛

Legumes are the most important dietary predictor of survival in older people across different ethnicities (PMID: 15228991). They’re the most traditional, and most underrated, superfood!

Now, I get it… you might not crave a lentil stew or bean chili in summer. ☀️ So here’s my tip: turn those legumes into smooth, flavorful spreads for toast, raw veggies, or seed crackers. Simply blend the ingredients and top with the optional toppings for added flavor and texture 🫶🏼

❤️ Pinto Bean Spread
Ingredients:
2 cups cooked pinto beans (480 g) • ¼ cup tahini • juice of 1 lemon • 1 clove garlic • ½ tsp chili powder • ½ tsp cumin • ½ tsp salt

Toppings:
🍋 Lemon zest
🍅 Dried tomatoes
🌿 Cilantro

🧡 Lentil Spread
Ingredients:
200 g dried red lentils (cooked) • ⅓ cup tahini • 1 large clove garlic, minced • juice of ½ lemon (2 tbsp) • ½ tsp salt • ½ tsp ground cumin

Toppings:
🫒 Extra virgin olive oil
🧡 Ground cumin
🌶️ Red chili flakes, to taste
💚 Chopped pistachios

💛 Classic Hummus
Ingredients:
400 g cooked chickpeas • 4 tbsp tahini • 1 tbsp olive oil • 1–2 tbsp water • 1 clove garlic • juice of 2 lemons • ½ tsp cumin • ½ tsp salt

Toppings:
🫑 Roasted veg: 1 red bell pepper, 1 yellow bell pepper, 1 zucchini, 2 eggplants • 1 tbsp olive oil • salt, pepper, chili flakes (optional)
🤍 Sprinkle of hemp seeds for plant-based omega-3s
🫙 Drizzle of tahini

Let me know if you try them! ☀️

#plantbased #legumes #hummus #nutritionscience #guthealth #tahini

Hot days deserve the best spreads 💛

Legumes are the most important dietary predictor of survival in older people across different ethnicities (PMID: 15228991). They’re the most traditional, and most underrated, superfood!

Now, I get it… you might not crave a lentil stew or bean chili in summer. ☀️ So here’s my tip: turn those legumes into smooth, flavorful spreads for toast, raw veggies, or seed crackers. Simply blend the ingredients and top with the optional toppings for added flavor and texture 🫶🏼

❤️ Pinto Bean Spread
Ingredients:
2 cups cooked pinto beans (480 g) • ¼ cup tahini • juice of 1 lemon • 1 clove garlic • ½ tsp chili powder • ½ tsp cumin • ½ tsp salt

Toppings:
🍋 Lemon zest
🍅 Dried tomatoes
🌿 Cilantro

🧡 Lentil Spread
Ingredients:
200 g dried red lentils (cooked) • ⅓ cup tahini • 1 large clove garlic, minced • juice of ½ lemon (2 tbsp) • ½ tsp salt • ½ tsp ground cumin

Toppings:
🫒 Extra virgin olive oil
🧡 Ground cumin
🌶️ Red chili flakes, to taste
💚 Chopped pistachios

💛 Classic Hummus
Ingredients:
400 g cooked chickpeas • 4 tbsp tahini • 1 tbsp olive oil • 1–2 tbsp water • 1 clove garlic • juice of 2 lemons • ½ tsp cumin • ½ tsp salt

Toppings:
🫑 Roasted veg: 1 red bell pepper, 1 yellow bell pepper, 1 zucchini, 2 eggplants • 1 tbsp olive oil • salt, pepper, chili flakes (optional)
🤍 Sprinkle of hemp seeds for plant-based omega-3s
🫙 Drizzle of tahini

Let me know if you try them! ☀️

#plantbased #legumes #hummus #nutritionscience #guthealth #tahini

Hot days deserve the best spreads 💛

Legumes are the most important dietary predictor of survival in older people across different ethnicities (PMID: 15228991). They’re the most traditional, and most underrated, superfood!

Now, I get it… you might not crave a lentil stew or bean chili in summer. ☀️ So here’s my tip: turn those legumes into smooth, flavorful spreads for toast, raw veggies, or seed crackers. Simply blend the ingredients and top with the optional toppings for added flavor and texture 🫶🏼

❤️ Pinto Bean Spread
Ingredients:
2 cups cooked pinto beans (480 g) • ¼ cup tahini • juice of 1 lemon • 1 clove garlic • ½ tsp chili powder • ½ tsp cumin • ½ tsp salt

Toppings:
🍋 Lemon zest
🍅 Dried tomatoes
🌿 Cilantro

🧡 Lentil Spread
Ingredients:
200 g dried red lentils (cooked) • ⅓ cup tahini • 1 large clove garlic, minced • juice of ½ lemon (2 tbsp) • ½ tsp salt • ½ tsp ground cumin

Toppings:
🫒 Extra virgin olive oil
🧡 Ground cumin
🌶️ Red chili flakes, to taste
💚 Chopped pistachios

💛 Classic Hummus
Ingredients:
400 g cooked chickpeas • 4 tbsp tahini • 1 tbsp olive oil • 1–2 tbsp water • 1 clove garlic • juice of 2 lemons • ½ tsp cumin • ½ tsp salt

Toppings:
🫑 Roasted veg: 1 red bell pepper, 1 yellow bell pepper, 1 zucchini, 2 eggplants • 1 tbsp olive oil • salt, pepper, chili flakes (optional)
🤍 Sprinkle of hemp seeds for plant-based omega-3s
🫙 Drizzle of tahini

Let me know if you try them! ☀️

#plantbased #legumes #hummus #nutritionscience #guthealth #tahini

Chickpea & Sweet Potato Curry 🍛

Did you know that 90-95% of adults don’t reach the minimum recommended fiber intake of 30g per day? And that’s just the minimum! This underrated nutrient is essential for your gut microbiome to thrive and for your overall health! (PMID: 30202317, 34836083, 29566200, 36557760).

This chickpea and sweet potato curry packs over 15g of fiber (half your daily needs!), along with plenty of plant-based protein and antioxidants. It’s especially rich in beta-carotene from the sweet potatoes and carrots, supporting healthy vision.

Ingredients:
* 2 medium sweet potatoes, cut into cubes
* 3 large carrots, diced into similar-sized pieces
* 1/2 yellow onion, finely diced
* 1-2 cloves garlic, minced
* 400g grated fresh tomatoes or 1 can chopped tomatoes
* 3 cups cooked chickpeas
* 2.5 tbsp tahini
* Spices:
* 1-2 tsp chili powder (adjust to taste)
* 1 tsp ground turmeric
* 1 tsp ground coriander
* 1 tsp ground cumin
* Salt & freshly ground black pepper to taste
* 2 tbsp olive oil

Instructions:
1. Heat olive oil in a large pot over medium heat. Add onions and sauté until translucent (about 3-4 minutes), then add garlic and cook for another minute.
2. Add sweet potatoes and carrots. Cook for 8-10 minutes, stirring occasionally, until vegetables begin to soften.
3. Pour in the tomatoes and bring to a gentle simmer. Add 1/2 cup water if needed for desired consistency.
4. Stir in chickpeas, all spices, and tahini. Reduce heat to low-medium and simmer for 15-20 minutes until vegetables are tender and flavors have melded together.
5. Taste and adjust seasonings. Serve hot over rice or with naan bread.

🧡

#curry #chickpeas #vegan #VeganRecipes #plantbased #plantbasedrecipes #fiber #microbiome

Chickpea & Sweet Potato Curry 🍛

Did you know that 90-95% of adults don’t reach the minimum recommended fiber intake of 30g per day? And that’s just the minimum! This underrated nutrient is essential for your gut microbiome to thrive and for your overall health! (PMID: 30202317, 34836083, 29566200, 36557760).

This chickpea and sweet potato curry packs over 15g of fiber (half your daily needs!), along with plenty of plant-based protein and antioxidants. It’s especially rich in beta-carotene from the sweet potatoes and carrots, supporting healthy vision.

Ingredients:
* 2 medium sweet potatoes, cut into cubes
* 3 large carrots, diced into similar-sized pieces
* 1/2 yellow onion, finely diced
* 1-2 cloves garlic, minced
* 400g grated fresh tomatoes or 1 can chopped tomatoes
* 3 cups cooked chickpeas
* 2.5 tbsp tahini
* Spices:
* 1-2 tsp chili powder (adjust to taste)
* 1 tsp ground turmeric
* 1 tsp ground coriander
* 1 tsp ground cumin
* Salt & freshly ground black pepper to taste
* 2 tbsp olive oil

Instructions:
1. Heat olive oil in a large pot over medium heat. Add onions and sauté until translucent (about 3-4 minutes), then add garlic and cook for another minute.
2. Add sweet potatoes and carrots. Cook for 8-10 minutes, stirring occasionally, until vegetables begin to soften.
3. Pour in the tomatoes and bring to a gentle simmer. Add 1/2 cup water if needed for desired consistency.
4. Stir in chickpeas, all spices, and tahini. Reduce heat to low-medium and simmer for 15-20 minutes until vegetables are tender and flavors have melded together.
5. Taste and adjust seasonings. Serve hot over rice or with naan bread.

🧡

#curry #chickpeas #vegan #VeganRecipes #plantbased #plantbasedrecipes #fiber #microbiome

Hot days deserve the best spreads 💛

Legumes are the most important dietary predictor of survival in older people across different ethnicities (PMID: 15228991). They’re the most traditional, and most underrated, superfood!

Now, I get it… you might not crave a lentil stew or bean chili in summer. ☀️ So here’s my tip: turn those legumes into smooth, flavorful spreads for toast, raw veggies, or seed crackers. Simply blend the ingredients and top with the optional toppings for added flavor and texture 🫶🏼

❤️ Pinto Bean Spread
Ingredients:
2 cups cooked pinto beans (480 g) • ¼ cup tahini • juice of 1 lemon • 1 clove garlic • ½ tsp chili powder • ½ tsp cumin • ½ tsp salt

Toppings:
🍋 Lemon zest
🍅 Dried tomatoes
🌿 Cilantro

🧡 Lentil Spread
Ingredients:
200 g dried red lentils (cooked) • ⅓ cup tahini • 1 large clove garlic, minced • juice of ½ lemon (2 tbsp) • ½ tsp salt • ½ tsp ground cumin

Toppings:
🫒 Extra virgin olive oil
🧡 Ground cumin
🌶️ Red chili flakes, to taste
💚 Chopped pistachios

💛 Classic Hummus
Ingredients:
400 g cooked chickpeas • 4 tbsp tahini • 1 tbsp olive oil • 1–2 tbsp water • 1 clove garlic • juice of 2 lemons • ½ tsp cumin • ½ tsp salt

Toppings:
🫑 Roasted veg: 1 red bell pepper, 1 yellow bell pepper, 1 zucchini, 2 eggplants • 1 tbsp olive oil • salt, pepper, chili flakes (optional)
🤍 Sprinkle of hemp seeds for plant-based omega-3s
🫙 Drizzle of tahini

Let me know if you try them! ☀️

#plantbased #legumes #hummus #nutritionscience #guthealth #tahini

Hot days deserve the best spreads 💛

Legumes are the most important dietary predictor of survival in older people across different ethnicities (PMID: 15228991). They’re the most traditional, and most underrated, superfood!

Now, I get it… you might not crave a lentil stew or bean chili in summer. ☀️ So here’s my tip: turn those legumes into smooth, flavorful spreads for toast, raw veggies, or seed crackers. Simply blend the ingredients and top with the optional toppings for added flavor and texture 🫶🏼

❤️ Pinto Bean Spread
Ingredients:
2 cups cooked pinto beans (480 g) • ¼ cup tahini • juice of 1 lemon • 1 clove garlic • ½ tsp chili powder • ½ tsp cumin • ½ tsp salt

Toppings:
🍋 Lemon zest
🍅 Dried tomatoes
🌿 Cilantro

🧡 Lentil Spread
Ingredients:
200 g dried red lentils (cooked) • ⅓ cup tahini • 1 large clove garlic, minced • juice of ½ lemon (2 tbsp) • ½ tsp salt • ½ tsp ground cumin

Toppings:
🫒 Extra virgin olive oil
🧡 Ground cumin
🌶️ Red chili flakes, to taste
💚 Chopped pistachios

💛 Classic Hummus
Ingredients:
400 g cooked chickpeas • 4 tbsp tahini • 1 tbsp olive oil • 1–2 tbsp water • 1 clove garlic • juice of 2 lemons • ½ tsp cumin • ½ tsp salt

Toppings:
🫑 Roasted veg: 1 red bell pepper, 1 yellow bell pepper, 1 zucchini, 2 eggplants • 1 tbsp olive oil • salt, pepper, chili flakes (optional)
🤍 Sprinkle of hemp seeds for plant-based omega-3s
🫙 Drizzle of tahini

Let me know if you try them! ☀️

#plantbased #legumes #hummus #nutritionscience #guthealth #tahini

Fermented Buckwheat Bread 🌾

This is the most surprising, healthiest and easiest bread you’ll ever make! Best of all, this bread is absolutely delicious and goes well with both sweet and savory toppings.

Buckwheat is an incredibly healthy pseudocereal: naturally gluten-free, high in fiber, low in FODMAPs, and packed with prebiotics, resistant starch, antioxidants, and polyphenols. Fermenting buckwheat not only boosts nutrient absorption but also makes it even easier to digest.
🧪 For more science check out: PMID: 36615659, PMID: 28559601.

RECIPE:
🌾 Ingredients:
* 2 cups buckwheat
* Water (enough to soak groats, plus 1 cup for blending)
* 3 tbsp psyllium husk
* 1 tsp salt
* Seeds of your choice (nigella, sunflower, poppy, flaxseed, etc.)

🌾 Instructions:
1. Soak the buckwheat in water overnight (8–12 hours).
2. Drain (but don’t rinse!).
3. Blend the soaked buckwheat with 1 cup of water until smooth.
4. Transfer to a bowl and let it ferment at room temperature for 12–24 hours (the warmer your kitchen, the less time it needs, you will know it’s ready when the batter has slightly expanded).
5. Stir in the psyllium husk, salt, and your favorite seeds.
6. Pour the mixture into a loaf pan and bake at 200°C/390°F for 1–1 hour 20 minutes, or until a toothpick comes out clean.
7. Remove from the pan and let cool.
8. Once at room temperature, slice and enjoy!

#buckwheat #glutenfree #bread #glutenfreebread #guthealth #microbiome #microbiota

Fermented Buckwheat Bread 🌾

This is the most surprising, healthiest and easiest bread you’ll ever make! Best of all, this bread is absolutely delicious and goes well with both sweet and savory toppings.

Buckwheat is an incredibly healthy pseudocereal: naturally gluten-free, high in fiber, low in FODMAPs, and packed with prebiotics, resistant starch, antioxidants, and polyphenols. Fermenting buckwheat not only boosts nutrient absorption but also makes it even easier to digest.
🧪 For more science check out: PMID: 36615659, PMID: 28559601.

RECIPE:
🌾 Ingredients:
* 2 cups buckwheat
* Water (enough to soak groats, plus 1 cup for blending)
* 3 tbsp psyllium husk
* 1 tsp salt
* Seeds of your choice (nigella, sunflower, poppy, flaxseed, etc.)

🌾 Instructions:
1. Soak the buckwheat in water overnight (8–12 hours).
2. Drain (but don’t rinse!).
3. Blend the soaked buckwheat with 1 cup of water until smooth.
4. Transfer to a bowl and let it ferment at room temperature for 12–24 hours (the warmer your kitchen, the less time it needs, you will know it’s ready when the batter has slightly expanded).
5. Stir in the psyllium husk, salt, and your favorite seeds.
6. Pour the mixture into a loaf pan and bake at 200°C/390°F for 1–1 hour 20 minutes, or until a toothpick comes out clean.
7. Remove from the pan and let cool.
8. Once at room temperature, slice and enjoy!

#buckwheat #glutenfree #bread #glutenfreebread #guthealth #microbiome #microbiota

It’s World Breastfeeding Week! 💜

Breastfeeding has many well-documented benefits, and I think it’s important to share that knowledge, not to pressure anyone, but to help support informed and empowered choices.

If you follow me, you know I talk a lot about gut health, and breast milk is a perfect example of how what we eat affects not just the gut, but the entire body.

In infants, breastfeeding can shape health for a lifetime, it’s truly a gift that keeps on giving 🫶🏼.

For the science lovers 🧪:
PMID: 34746058, 38771371, 36873649, 36079855, 19254976

@who.fides

#breastfeeding #breastmilk #guthealth #nutrition #earlylifenutrition #whofides

It’s World Breastfeeding Week! 💜

Breastfeeding has many well-documented benefits, and I think it’s important to share that knowledge, not to pressure anyone, but to help support informed and empowered choices.

If you follow me, you know I talk a lot about gut health, and breast milk is a perfect example of how what we eat affects not just the gut, but the entire body.

In infants, breastfeeding can shape health for a lifetime, it’s truly a gift that keeps on giving 🫶🏼.

For the science lovers 🧪:
PMID: 34746058, 38771371, 36873649, 36079855, 19254976

@who.fides

#breastfeeding #breastmilk #guthealth #nutrition #earlylifenutrition #whofides

Let’s debunk these myths and learn about the potential of SOY in your diet! ✨

Soy has long been a topic of debate, mostly because of its unique isoflavone content. These compounds are known for their potential benefits, yet some studies have labeled them as endocrine disruptors. However, recent reviews (PMID: 36034914, PMID: 33775173) suggest that neither soy nor its isoflavones should be considered endocrine disruptors.

Myth #1: “Soy Messes with Your Hormones” ❌
Isoflavones in soy can interact with estrogen receptors, but their effects are much milder than the body’s natural estrogen. They tend to bind preferentially to ERβ rather than ERα, which means they generally do not disrupt normal hormonal function and might even help with hormone-related health issues (PMID: 27161216, PMID: 29304010).

Myth #2: “Soy Increases Breast Cancer Risk” ❌
Research suggests the opposite. Studies have shown about a 10% reduced risk in Western populations and as much as a 41% reduction in Asian populations. A meta-analysis found that a 10 mg/day increase in soy isoflavone intake is associated with a 3% reduced risk of breast cancer. In breast cancer patients, soy consumption has been linked to a 25% reduction in recurrence risk and up to a 16% lower risk of mortality (PMID: 27161216, PMID: 31754945).

Myth #3: “Soy Causes Infertility” ❌
Data indicate that soy consumption does not negatively affect fertility. In fact, one prospective cohort study reported a 77% increase in live births during assisted reproductive technology cycles among women who consumed 12 mg of phytoestrogens per day. In men, studies have shown that soy protein and isoflavones do not significantly change reproductive hormone levels (PMID: 28844822, PMID: 35320928, PMID: 33383165).

Additional benefits & Conclusions: Soy is an excellent plant-based protein source. It can help lower LDL cholesterol, improve blood sugar management, support a healthy gut microbiome, lower the risk of osteoporosis, and may even improve cognitive function! (PMID: 29304010, PMID: 36034914).

Next time someone messes with your tofu, share this post with them! 🫛

#soy #nutrition #nutritionscience #plantbased #soya

Let’s debunk these myths and learn about the potential of SOY in your diet! ✨

Soy has long been a topic of debate, mostly because of its unique isoflavone content. These compounds are known for their potential benefits, yet some studies have labeled them as endocrine disruptors. However, recent reviews (PMID: 36034914, PMID: 33775173) suggest that neither soy nor its isoflavones should be considered endocrine disruptors.

Myth #1: “Soy Messes with Your Hormones” ❌
Isoflavones in soy can interact with estrogen receptors, but their effects are much milder than the body’s natural estrogen. They tend to bind preferentially to ERβ rather than ERα, which means they generally do not disrupt normal hormonal function and might even help with hormone-related health issues (PMID: 27161216, PMID: 29304010).

Myth #2: “Soy Increases Breast Cancer Risk” ❌
Research suggests the opposite. Studies have shown about a 10% reduced risk in Western populations and as much as a 41% reduction in Asian populations. A meta-analysis found that a 10 mg/day increase in soy isoflavone intake is associated with a 3% reduced risk of breast cancer. In breast cancer patients, soy consumption has been linked to a 25% reduction in recurrence risk and up to a 16% lower risk of mortality (PMID: 27161216, PMID: 31754945).

Myth #3: “Soy Causes Infertility” ❌
Data indicate that soy consumption does not negatively affect fertility. In fact, one prospective cohort study reported a 77% increase in live births during assisted reproductive technology cycles among women who consumed 12 mg of phytoestrogens per day. In men, studies have shown that soy protein and isoflavones do not significantly change reproductive hormone levels (PMID: 28844822, PMID: 35320928, PMID: 33383165).

Additional benefits & Conclusions: Soy is an excellent plant-based protein source. It can help lower LDL cholesterol, improve blood sugar management, support a healthy gut microbiome, lower the risk of osteoporosis, and may even improve cognitive function! (PMID: 29304010, PMID: 36034914).

Next time someone messes with your tofu, share this post with them! 🫛

#soy #nutrition #nutritionscience #plantbased #soya

The last one is the most important… 🐦

Traveling can mess with your gut, either from constipation or from traveler’s diarrhea. Here are a few general tips to keep your gut healthy and regular 💩

💧 Correct hydration (but with no ice):
Staying hydrated keeps your digestive system moving, reducing the risk of constipation. But avoid ice in unfamiliar places, it might be made from unfiltered water, which can contain bacteria or parasites that cause traveler’s diarrhea.

🏃‍♂️ Movement:
Physical activity stimulates gut motility, meaning it helps move things along in your intestines. Even light walking after meals can prevent sluggish digestion and constipation.

🌾 High-fiber snacks:
Fiber supports regular bowel movements and feeds beneficial gut bacteria. Pack easy options like fruits or nuts to keep your gut microbes happy and digestion on track.

🕒 Give yourself enough time to 💩:
Ignoring the urge to go, especially while rushing between flights or tours, can throw off your bowel habits and lead to constipation. Make bathroom breaks part of your travel routine, just like meals or sightseeing.

😴 Get enough sleep:
Sleep affects both your gut microbiome and digestion. Poor sleep can disrupt the balance of good bacteria and slow your digestive processes, leading to irregularity or increased gut sensitivity.

🐦 Don’t eat where pigeons have pecked:
Pigeons and other birds carry harmful pathogens like Salmonella and Campylobacter. Eating food that’s been exposed to birds or their droppings increases your risk of foodborne illness while traveling.

What’s your tip to prevent gut issues when you travel?

#guthealth #TravelTips #IBS #constipation #microbiome #microbiota #nutrition

The last one is the most important… 🐦

Traveling can mess with your gut, either from constipation or from traveler’s diarrhea. Here are a few general tips to keep your gut healthy and regular 💩

💧 Correct hydration (but with no ice):
Staying hydrated keeps your digestive system moving, reducing the risk of constipation. But avoid ice in unfamiliar places, it might be made from unfiltered water, which can contain bacteria or parasites that cause traveler’s diarrhea.

🏃‍♂️ Movement:
Physical activity stimulates gut motility, meaning it helps move things along in your intestines. Even light walking after meals can prevent sluggish digestion and constipation.

🌾 High-fiber snacks:
Fiber supports regular bowel movements and feeds beneficial gut bacteria. Pack easy options like fruits or nuts to keep your gut microbes happy and digestion on track.

🕒 Give yourself enough time to 💩:
Ignoring the urge to go, especially while rushing between flights or tours, can throw off your bowel habits and lead to constipation. Make bathroom breaks part of your travel routine, just like meals or sightseeing.

😴 Get enough sleep:
Sleep affects both your gut microbiome and digestion. Poor sleep can disrupt the balance of good bacteria and slow your digestive processes, leading to irregularity or increased gut sensitivity.

🐦 Don’t eat where pigeons have pecked:
Pigeons and other birds carry harmful pathogens like Salmonella and Campylobacter. Eating food that’s been exposed to birds or their droppings increases your risk of foodborne illness while traveling.

What’s your tip to prevent gut issues when you travel?

#guthealth #TravelTips #IBS #constipation #microbiome #microbiota #nutrition

The last one is the most important… 🐦

Traveling can mess with your gut, either from constipation or from traveler’s diarrhea. Here are a few general tips to keep your gut healthy and regular 💩

💧 Correct hydration (but with no ice):
Staying hydrated keeps your digestive system moving, reducing the risk of constipation. But avoid ice in unfamiliar places, it might be made from unfiltered water, which can contain bacteria or parasites that cause traveler’s diarrhea.

🏃‍♂️ Movement:
Physical activity stimulates gut motility, meaning it helps move things along in your intestines. Even light walking after meals can prevent sluggish digestion and constipation.

🌾 High-fiber snacks:
Fiber supports regular bowel movements and feeds beneficial gut bacteria. Pack easy options like fruits or nuts to keep your gut microbes happy and digestion on track.

🕒 Give yourself enough time to 💩:
Ignoring the urge to go, especially while rushing between flights or tours, can throw off your bowel habits and lead to constipation. Make bathroom breaks part of your travel routine, just like meals or sightseeing.

😴 Get enough sleep:
Sleep affects both your gut microbiome and digestion. Poor sleep can disrupt the balance of good bacteria and slow your digestive processes, leading to irregularity or increased gut sensitivity.

🐦 Don’t eat where pigeons have pecked:
Pigeons and other birds carry harmful pathogens like Salmonella and Campylobacter. Eating food that’s been exposed to birds or their droppings increases your risk of foodborne illness while traveling.

What’s your tip to prevent gut issues when you travel?

#guthealth #TravelTips #IBS #constipation #microbiome #microbiota #nutrition

The last one is the most important… 🐦

Traveling can mess with your gut, either from constipation or from traveler’s diarrhea. Here are a few general tips to keep your gut healthy and regular 💩

💧 Correct hydration (but with no ice):
Staying hydrated keeps your digestive system moving, reducing the risk of constipation. But avoid ice in unfamiliar places, it might be made from unfiltered water, which can contain bacteria or parasites that cause traveler’s diarrhea.

🏃‍♂️ Movement:
Physical activity stimulates gut motility, meaning it helps move things along in your intestines. Even light walking after meals can prevent sluggish digestion and constipation.

🌾 High-fiber snacks:
Fiber supports regular bowel movements and feeds beneficial gut bacteria. Pack easy options like fruits or nuts to keep your gut microbes happy and digestion on track.

🕒 Give yourself enough time to 💩:
Ignoring the urge to go, especially while rushing between flights or tours, can throw off your bowel habits and lead to constipation. Make bathroom breaks part of your travel routine, just like meals or sightseeing.

😴 Get enough sleep:
Sleep affects both your gut microbiome and digestion. Poor sleep can disrupt the balance of good bacteria and slow your digestive processes, leading to irregularity or increased gut sensitivity.

🐦 Don’t eat where pigeons have pecked:
Pigeons and other birds carry harmful pathogens like Salmonella and Campylobacter. Eating food that’s been exposed to birds or their droppings increases your risk of foodborne illness while traveling.

What’s your tip to prevent gut issues when you travel?

#guthealth #TravelTips #IBS #constipation #microbiome #microbiota #nutrition

These simple tips will change how you fly ✈️

Flights can disrupt digestion due to changes in cabin pressure, by expanding the gases in your intestines, which can slow down the digestive process and lead to bloating and discomfort. Additionally, the dry cabin air can cause dehydration, further impacting digestion! 💩 But don’t worry, these easy tips will help you fly more comfortably and keep your digestion on track 🤗!

1. Meal timing: eat at cruising/stable altitude (when the seat-belt sign is off). Avoid eating immediately before the flight, and during ascent and descent.
2. Eat low FODMAP nutritious foods: nuts, like macadamia nuts, pecan nuts, chestnuts and peanuts (if the flight company allows them), and fruits like bananas. Avoid salty foods and large meals.
3. Hydration: drink about 1 glass of water per hour during the flight. Avoid alcohol.
4. Movement: take short walks around the cabin and stretch during the flight to promote digestion and reduce bloating.

Follow these tips and land feeling fresh! ✈️

#traveltips #healthytravel #guthealth #IBS #traveladvice #healthyflights #gastroenterology #nutrition #hydration #wholefoods #lowfodmap

These simple tips will change how you fly ✈️

Flights can disrupt digestion due to changes in cabin pressure, by expanding the gases in your intestines, which can slow down the digestive process and lead to bloating and discomfort. Additionally, the dry cabin air can cause dehydration, further impacting digestion! 💩 But don’t worry, these easy tips will help you fly more comfortably and keep your digestion on track 🤗!

1. Meal timing: eat at cruising/stable altitude (when the seat-belt sign is off). Avoid eating immediately before the flight, and during ascent and descent.
2. Eat low FODMAP nutritious foods: nuts, like macadamia nuts, pecan nuts, chestnuts and peanuts (if the flight company allows them), and fruits like bananas. Avoid salty foods and large meals.
3. Hydration: drink about 1 glass of water per hour during the flight. Avoid alcohol.
4. Movement: take short walks around the cabin and stretch during the flight to promote digestion and reduce bloating.

Follow these tips and land feeling fresh! ✈️

#traveltips #healthytravel #guthealth #IBS #traveladvice #healthyflights #gastroenterology #nutrition #hydration #wholefoods #lowfodmap

But what evidence supports this? 🥝 😴

In a small study involving 15 elite athletes from a national sailing team, participants consumed two medium-sized green kiwifruit one hour before bedtime. Following this intervention, sleep quality improved by 82%, and overall sleep problems decreased by 36%. Although there were positive trends in sleep onset latency, duration, and efficiency, these changes did not reach statistical significance (PMID: 37242157).

Kiwis likely improve sleep due to a synergistic effect of serotonin, antioxidants, and micronutrients that support sleep regulation, reduce inflammation, and possibly modulate melatonin activity.

While the current evidence is limited, incorporating kiwifruit into your evening routine is a low-risk (and nutritious and delicious) strategy that may enhance sleep quality and support gut health, particularly when eaten with the skin (when sliced thin, you’ll hardly notice it). Let me know if you try this! 🥝

#kiwi #sleep #plantbased #guthealth #vegan

But what evidence supports this? 🥝 😴

In a small study involving 15 elite athletes from a national sailing team, participants consumed two medium-sized green kiwifruit one hour before bedtime. Following this intervention, sleep quality improved by 82%, and overall sleep problems decreased by 36%. Although there were positive trends in sleep onset latency, duration, and efficiency, these changes did not reach statistical significance (PMID: 37242157).

Kiwis likely improve sleep due to a synergistic effect of serotonin, antioxidants, and micronutrients that support sleep regulation, reduce inflammation, and possibly modulate melatonin activity.

While the current evidence is limited, incorporating kiwifruit into your evening routine is a low-risk (and nutritious and delicious) strategy that may enhance sleep quality and support gut health, particularly when eaten with the skin (when sliced thin, you’ll hardly notice it). Let me know if you try this! 🥝

#kiwi #sleep #plantbased #guthealth #vegan

FIBER is only found in PLANTS 🌱

Just in case you needed a reminder.

Fiber also has unsuspected benefits! Not just prettier 💩

These are the ones that surprised me the most (and my father still thinks I’m making this up to make him eat vegetables):
- A systematic review and meta-analysis of prospective cohort studies (2024) showed that a higher consumption of total dietary fiber was associated with a statistically significant reduction in mortality: all cause mortality (-23%), CVD-related mortality (-26%), cancer-related mortality (-22%). Fiber from nuts and seeds was linked with an even greater reduction in CVD-related deaths (-43%). (PMID: 38011755).
- A meta-analysis (2019) showed that a fiber intake of 25-29g/day vs. lower intake was associated with lower stroke incidence (-22%), lower type 2 diabetes incidence (-16%) and lower colorectal cancer incidence (-16%). (PMID: 33208922).

The most surprising of all 🏆:

A study of melanoma patients starting immune checkpoint blockade therapy assessed dietary fiber and probiotic supplement use. Higher fiber intake was linked to improved progression-free survival, with each 5g increase reducing progression or death risk by 30%. Additionally, patients with sufficient fiber intake who were not taking probiotics had higher response rates to treatment (82% vs 59%)! 🤯 (PMID: 34941392)

So yes, fiber is essential, especially if you care about your health (or your father’s health).

🌱
#fiber #fiberfueled #microbiome #microbiota #plantbased #plantbasednutrition #plantbaseddoctor #guthealth

FIBER is only found in PLANTS 🌱

Just in case you needed a reminder.

Fiber also has unsuspected benefits! Not just prettier 💩

These are the ones that surprised me the most (and my father still thinks I’m making this up to make him eat vegetables):
- A systematic review and meta-analysis of prospective cohort studies (2024) showed that a higher consumption of total dietary fiber was associated with a statistically significant reduction in mortality: all cause mortality (-23%), CVD-related mortality (-26%), cancer-related mortality (-22%). Fiber from nuts and seeds was linked with an even greater reduction in CVD-related deaths (-43%). (PMID: 38011755).
- A meta-analysis (2019) showed that a fiber intake of 25-29g/day vs. lower intake was associated with lower stroke incidence (-22%), lower type 2 diabetes incidence (-16%) and lower colorectal cancer incidence (-16%). (PMID: 33208922).

The most surprising of all 🏆:

A study of melanoma patients starting immune checkpoint blockade therapy assessed dietary fiber and probiotic supplement use. Higher fiber intake was linked to improved progression-free survival, with each 5g increase reducing progression or death risk by 30%. Additionally, patients with sufficient fiber intake who were not taking probiotics had higher response rates to treatment (82% vs 59%)! 🤯 (PMID: 34941392)

So yes, fiber is essential, especially if you care about your health (or your father’s health).

🌱
#fiber #fiberfueled #microbiome #microbiota #plantbased #plantbasednutrition #plantbaseddoctor #guthealth

PRO TIP! 🥝
Don’t peel your kiwis, just slice them thinly to enjoy the skin without noticing the fuzzy texture! Doing so gives you 50% more fiber, 30% more vitamin E, and more flavonoids than eating a peeled kiwi. 🥝

Now let’s back up these claims with some science… 🧪

Eating two kiwis a day could:

✨ Improve sleep quality:
In a study of 15 elite athletes from a national sailing team, participants ate two medium-sized green kiwifruit one hour before bed. Their sleep quality ratings improved by 82%, and overall sleep issues dropped by 36% (PMID: 37242157).

💩 Relieve constipation:
A systematic review and meta-analysis of 7 randomized controlled trials found that consuming about two green kiwifruit per day typically added about one extra spontaneous bowel movement per week, softened stools, and reduced abdominal pain (PMID: 36247043). Kiwi is also a low FODMAP source of fiber and contains actinidin, a digestive enzyme that aids protein digestion.

🏃‍♂️ Reduce exercise-induced oxidative stress:
Two brief field studies tested whether eating two kiwifruit daily could blunt oxidative stress in competitive runners. After four weeks, participants showed significantly lower blood markers of oxidative stress (PMID: 33802573).

These are just three great reasons to include kiwi in your diet! They’re also excellent sources of vitamin C, potassium, and polyphenols.

Disclaimer: This post wasn’t sponsored by Big Kiwi 🥝

#kiwi #kiwifruit #fiber #plantbased #vegan #guthealth #sleepquality #antioxidants

PRO TIP! 🥝
Don’t peel your kiwis, just slice them thinly to enjoy the skin without noticing the fuzzy texture! Doing so gives you 50% more fiber, 30% more vitamin E, and more flavonoids than eating a peeled kiwi. 🥝

Now let’s back up these claims with some science… 🧪

Eating two kiwis a day could:

✨ Improve sleep quality:
In a study of 15 elite athletes from a national sailing team, participants ate two medium-sized green kiwifruit one hour before bed. Their sleep quality ratings improved by 82%, and overall sleep issues dropped by 36% (PMID: 37242157).

💩 Relieve constipation:
A systematic review and meta-analysis of 7 randomized controlled trials found that consuming about two green kiwifruit per day typically added about one extra spontaneous bowel movement per week, softened stools, and reduced abdominal pain (PMID: 36247043). Kiwi is also a low FODMAP source of fiber and contains actinidin, a digestive enzyme that aids protein digestion.

🏃‍♂️ Reduce exercise-induced oxidative stress:
Two brief field studies tested whether eating two kiwifruit daily could blunt oxidative stress in competitive runners. After four weeks, participants showed significantly lower blood markers of oxidative stress (PMID: 33802573).

These are just three great reasons to include kiwi in your diet! They’re also excellent sources of vitamin C, potassium, and polyphenols.

Disclaimer: This post wasn’t sponsored by Big Kiwi 🥝

#kiwi #kiwifruit #fiber #plantbased #vegan #guthealth #sleepquality #antioxidants

But what evidence supports this? 🥝 😴

In a small study involving 15 elite athletes from a national sailing team, participants consumed two medium-sized green kiwifruit one hour before bedtime. Following this intervention, sleep quality improved by 82%, and overall sleep problems decreased by 36%. Although there were positive trends in sleep onset latency, duration, and efficiency, these changes did not reach statistical significance (PMID: 37242157).

While the current evidence is limited, incorporating kiwifruit into your evening routine is a low-risk (and nutritious and delicious) strategy that may enhance sleep quality and support gut health, particularly when eaten with the skin (when sliced thin, you’ll hardly notice it). Let me know if you try this! 🥝

#kiwi #sleep #plantbased #guthealth #vegan

But what evidence supports this? 🥝 😴

In a small study involving 15 elite athletes from a national sailing team, participants consumed two medium-sized green kiwifruit one hour before bedtime. Following this intervention, sleep quality improved by 82%, and overall sleep problems decreased by 36%. Although there were positive trends in sleep onset latency, duration, and efficiency, these changes did not reach statistical significance (PMID: 37242157).

While the current evidence is limited, incorporating kiwifruit into your evening routine is a low-risk (and nutritious and delicious) strategy that may enhance sleep quality and support gut health, particularly when eaten with the skin (when sliced thin, you’ll hardly notice it). Let me know if you try this! 🥝

#kiwi #sleep #plantbased #guthealth #vegan

PRO TIP! 🥝
Don’t peel your kiwis, just slice them thinly to enjoy the skin without noticing the fuzzy texture! Doing so gives you 50% more fiber, 30% more vitamin E, and more flavonoids than eating a peeled kiwi. 🥝

Now let’s back up these claims with some science… 🧪

Eating two kiwis a day could:

✨ Improve sleep quality:
In a study of 15 elite athletes from a national sailing team, participants ate two medium-sized green kiwifruit one hour before bed. Their sleep quality ratings improved by 82%, and overall sleep issues dropped by 36% (PMID: 37242157).

💩 Relieve constipation:
A systematic review and meta-analysis of 7 randomized controlled trials found that consuming about two green kiwifruit per day typically added about one extra spontaneous bowel movement per week, softened stools, and reduced abdominal pain (PMID: 36247043). Kiwi is also a low FODMAP source of fiber and contains actinidin, a digestive enzyme that aids protein digestion.

🏃‍♂️ Reduce exercise-induced oxidative stress:
Two brief field studies tested whether eating two SunGold kiwifruit daily could blunt oxidative stress in competitive runners. After four weeks, participants showed significantly lower blood markers of oxidative stress (PMID: 33802573).

These are just three great reasons to include kiwi in your diet! They’re also excellent sources of vitamin C, potassium, and polyphenols.

Disclaimer: This post wasn’t sponsored by Big Kiwi 🥝

#kiwi #kiwifruit #fiber #plantbased #vegan #guthealth #sleepquality #antioxidants

PRO TIP! 🥝
Don’t peel your kiwis, just slice them thinly to enjoy the skin without noticing the fuzzy texture! Doing so gives you 50% more fiber, 30% more vitamin E, and more flavonoids than eating a peeled kiwi. 🥝

Now let’s back up these claims with some science… 🧪

Eating two kiwis a day could:

✨ Improve sleep quality:
In a study of 15 elite athletes from a national sailing team, participants ate two medium-sized green kiwifruit one hour before bed. Their sleep quality ratings improved by 82%, and overall sleep issues dropped by 36% (PMID: 37242157).

💩 Relieve constipation:
A systematic review and meta-analysis of 7 randomized controlled trials found that consuming about two green kiwifruit per day typically added about one extra spontaneous bowel movement per week, softened stools, and reduced abdominal pain (PMID: 36247043). Kiwi is also a low FODMAP source of fiber and contains actinidin, a digestive enzyme that aids protein digestion.

🏃‍♂️ Reduce exercise-induced oxidative stress:
Two brief field studies tested whether eating two SunGold kiwifruit daily could blunt oxidative stress in competitive runners. After four weeks, participants showed significantly lower blood markers of oxidative stress (PMID: 33802573).

These are just three great reasons to include kiwi in your diet! They’re also excellent sources of vitamin C, potassium, and polyphenols.

Disclaimer: This post wasn’t sponsored by Big Kiwi 🥝

#kiwi #kiwifruit #fiber #plantbased #vegan #guthealth #sleepquality #antioxidants

Why can stress make any food feel like you ate razor blades? 🪒

You have an important test and either everything you eat is out of your body in 15 minutes 💩, or your gut becomes a balloon that keeps producing its own gas 🎈. Does it sound familiar?

The scientific explanation behind this phenomenon is that the gut and brain are closely linked via the gut-brain axis. Stress can alter this communication, leading to changes in gut motility and the microbiome, increased gut permeability, and amplification of visceral hypersensitivity, making natural processes painful (PMID: 25339800, PMID: 21750565).

What can we do to avoid this during stressful times?
- Reduce high-FODMAP foods when you are stressed. This dietary approach can help manage symptoms like bloating and cramping (PMID: 24076059).
- Make movement a priority; it will keep your gut moving and help with both stress and gas/bloating (PMID: 35766861).
- Practice mindfulness. Clinical studies indicate that mindfulness training can reduce symptom severity, improve quality of life, and enhance psychological well-being (PMID: 21691341).
- Apply heat to your belly; this can help alleviate symptoms. Having a warm non-caffeinated drink can also help (PMID: 28638217).
- Don’t overthink it! While digestive symptoms are definitely real and not “just in your head,” obsessing over them doesn’t help. When this happens, try going for a walk, talking to a friend, or reading a book (PMID: 19379956).

I hope these tips are helpful. Let me know if there are any additional strategies you use in these situations!
💩

#IBS #FODMAPS #guthealth #lowfodmap #midfulness #gutmicrobiome #microbiome #gutbrainaxis #ibslife #plantbased #nutrition #gastroenterology

Why can stress make any food feel like you ate razor blades? 🪒

You have an important test and either everything you eat is out of your body in 15 minutes 💩, or your gut becomes a balloon that keeps producing its own gas 🎈. Does it sound familiar?

The scientific explanation behind this phenomenon is that the gut and brain are closely linked via the gut-brain axis. Stress can alter this communication, leading to changes in gut motility and the microbiome, increased gut permeability, and amplification of visceral hypersensitivity, making natural processes painful (PMID: 25339800, PMID: 21750565).

What can we do to avoid this during stressful times?
- Reduce high-FODMAP foods when you are stressed. This dietary approach can help manage symptoms like bloating and cramping (PMID: 24076059).
- Make movement a priority; it will keep your gut moving and help with both stress and gas/bloating (PMID: 35766861).
- Practice mindfulness. Clinical studies indicate that mindfulness training can reduce symptom severity, improve quality of life, and enhance psychological well-being (PMID: 21691341).
- Apply heat to your belly; this can help alleviate symptoms. Having a warm non-caffeinated drink can also help (PMID: 28638217).
- Don’t overthink it! While digestive symptoms are definitely real and not “just in your head,” obsessing over them doesn’t help. When this happens, try going for a walk, talking to a friend, or reading a book (PMID: 19379956).

I hope these tips are helpful. Let me know if there are any additional strategies you use in these situations!
💩

#IBS #FODMAPS #guthealth #lowfodmap #midfulness #gutmicrobiome #microbiome #gutbrainaxis #ibslife #plantbased #nutrition #gastroenterology

PRO TIP! 🥝
Don’t peel your kiwis, just slice them thinly to enjoy the skin without noticing the fuzzy texture! Doing so gives you 50% more fiber, 30% more vitamin E, and more flavonoids than eating a peeled kiwi. 🥝

Now let’s back up these claims with some science… 🧪

Eating two kiwis a day could:

✨ Improve sleep quality:
In a study of 15 elite athletes from a national sailing team, participants ate two medium-sized green kiwifruit one hour before bed. Their sleep quality ratings improved by 82%, and overall sleep issues dropped by 36% (PMID: 37242157).

💩 Relieve constipation:
A systematic review and meta-analysis of 7 randomized controlled trials found that consuming about two green kiwifruit per day typically added about one extra spontaneous bowel movement per week, softened stools, and reduced abdominal pain (PMID: 36247043). Kiwi is also a low FODMAP source of fiber and contains actinidin, a digestive enzyme that aids protein digestion.

🏃‍♂️ Reduce exercise-induced oxidative stress:
Two brief field studies tested whether eating two SunGold kiwifruit daily could blunt oxidative stress in competitive runners. After four weeks, participants showed significantly lower blood markers of oxidative stress (PMID: 33802573).

These are just three great reasons to include kiwi in your diet! They’re also excellent sources of vitamin C, potassium, and polyphenols.

Disclaimer: This post wasn’t sponsored by Big Kiwi 🥝

#kiwi #kiwifruit #fiber #plantbased #vegan #guthealth #sleepquality #antioxidants

PRO TIP! 🥝
Don’t peel your kiwis, just slice them thinly to enjoy the skin without noticing the fuzzy texture! Doing so gives you 50% more fiber, 30% more vitamin E, and more flavonoids than eating a peeled kiwi. 🥝

Now let’s back up these claims with some science… 🧪

Eating two kiwis a day could:

✨ Improve sleep quality:
In a study of 15 elite athletes from a national sailing team, participants ate two medium-sized green kiwifruit one hour before bed. Their sleep quality ratings improved by 82%, and overall sleep issues dropped by 36% (PMID: 37242157).

💩 Relieve constipation:
A systematic review and meta-analysis of 7 randomized controlled trials found that consuming about two green kiwifruit per day typically added about one extra spontaneous bowel movement per week, softened stools, and reduced abdominal pain (PMID: 36247043). Kiwi is also a low FODMAP source of fiber and contains actinidin, a digestive enzyme that aids protein digestion.

🏃‍♂️ Reduce exercise-induced oxidative stress:
Two brief field studies tested whether eating two SunGold kiwifruit daily could blunt oxidative stress in competitive runners. After four weeks, participants showed significantly lower blood markers of oxidative stress (PMID: 33802573).

These are just three great reasons to include kiwi in your diet! They’re also excellent sources of vitamin C, potassium, and polyphenols.

Disclaimer: This post wasn’t sponsored by Big Kiwi 🥝

#kiwi #kiwifruit #fiber #plantbased #vegan #guthealth #sleepquality #antioxidants

PRO TIP! 🥝
Don’t peel your kiwis, just slice them thinly to enjoy the skin without noticing the fuzzy texture! Doing so gives you 50% more fiber, 30% more vitamin E, and more flavonoids than eating a peeled kiwi. 🥝

Now let’s back up these claims with some science… 🧪

Eating two kiwis a day could:

✨ Improve sleep quality:
In a study of 15 elite athletes from a national sailing team, participants ate two medium-sized green kiwifruit one hour before bed. Their sleep quality ratings improved by 82%, and overall sleep issues dropped by 36% (PMID: 37242157).

💩 Relieve constipation:
A systematic review and meta-analysis of 7 randomized controlled trials found that consuming about two green kiwifruit per day typically added about one extra spontaneous bowel movement per week, softened stools, and reduced abdominal pain (PMID: 36247043). Kiwi is also a low FODMAP source of fiber and contains actinidin, a digestive enzyme that aids protein digestion.

🏃‍♂️ Reduce exercise-induced oxidative stress:
Two brief field studies tested whether eating two SunGold kiwifruit daily could blunt oxidative stress in competitive runners. After four weeks, participants showed significantly lower blood markers of oxidative stress (PMID: 33802573).

These are just three great reasons to include kiwi in your diet! They’re also excellent sources of vitamin C, potassium, and polyphenols.

This post wasn’t sponsored by Big Kiwi, but hey, I’ll still tag them. You never know. 🥝😂
@zesprikiwifruit

#kiwi #kiwifruit #fiber #plantbased #vegan #guthealth #sleepquality #antioxidants

PRO TIP! 🥝
Don’t peel your kiwis, just slice them thinly to enjoy the skin without noticing the fuzzy texture! Doing so gives you 50% more fiber, 30% more vitamin E, and more flavonoids than eating a peeled kiwi. 🥝

Now let’s back up these claims with some science… 🧪

Eating two kiwis a day could:

✨ Improve sleep quality:
In a study of 15 elite athletes from a national sailing team, participants ate two medium-sized green kiwifruit one hour before bed. Their sleep quality ratings improved by 82%, and overall sleep issues dropped by 36% (PMID: 37242157).

💩 Relieve constipation:
A systematic review and meta-analysis of 7 randomized controlled trials found that consuming about two green kiwifruit per day typically added about one extra spontaneous bowel movement per week, softened stools, and reduced abdominal pain (PMID: 36247043). Kiwi is also a low FODMAP source of fiber and contains actinidin, a digestive enzyme that aids protein digestion.

🏃‍♂️ Reduce exercise-induced oxidative stress:
Two brief field studies tested whether eating two SunGold kiwifruit daily could blunt oxidative stress in competitive runners. After four weeks, participants showed significantly lower blood markers of oxidative stress (PMID: 33802573).

These are just three great reasons to include kiwi in your diet! They’re also excellent sources of vitamin C, potassium, and polyphenols.

This post wasn’t sponsored by Big Kiwi, but hey, I’ll still tag them. You never know. 🥝😂
@zesprikiwifruit

#kiwi #kiwifruit #fiber #plantbased #vegan #guthealth #sleepquality #antioxidants

PRO TIP! 🥝
Don’t peel your kiwis, just slice them thinly to enjoy the benefits of the skin without noticing the fuzzy texture! Doing so gives you 50% more fiber, 30% more vitamin E, and more flavonoids than eating a peeled kiwi. 🥝

Now let’s back up these claims with some science… 🧪

Eating two kiwis a day could:

✨ Improve sleep quality:
In a study of 15 elite athletes from a national sailing team, participants ate two medium-sized green kiwifruit one hour before bed. Their sleep quality ratings improved by 82%, and overall sleep issues dropped by 36% (PMID: 37242157).

💩 Relieve constipation:
A systematic review and meta-analysis of 7 randomized controlled trials found that consuming about two green kiwifruit per day typically added about one extra spontaneous bowel movement per week, softened stools, and reduced abdominal pain (PMID: 36247043). Kiwi is also a low FODMAP source of fiber and contains actinidin, a digestive enzyme that aids protein digestion.

🏃‍♂️ Reduce exercise-induced oxidative stress:
Two brief field studies tested whether eating two SunGold kiwifruit daily could blunt oxidative stress in competitive runners. After four weeks, participants showed significantly lower blood markers of oxidative stress (PMID: 33802573).

These are just three great reasons to include kiwi in your diet! They’re also excellent sources of vitamin C, potassium, and polyphenols.

This post wasn’t sponsored by Big Kiwi, but hey, I’ll still tag them. You never know. 🥝😂
@zesprikiwifruit

#kiwi #kiwifruit #fiber #plantbased #vegan #guthealth #sleepquality #antioxidants

PRO TIP! 🥝
Don’t peel your kiwis, just slice them thinly to enjoy the benefits of the skin without noticing the fuzzy texture! Doing so gives you 50% more fiber, 30% more vitamin E, and more flavonoids than eating a peeled kiwi. 🥝

Now let’s back up these claims with some science… 🧪

Eating two kiwis a day could:

✨ Improve sleep quality:
In a study of 15 elite athletes from a national sailing team, participants ate two medium-sized green kiwifruit one hour before bed. Their sleep quality ratings improved by 82%, and overall sleep issues dropped by 36% (PMID: 37242157).

💩 Relieve constipation:
A systematic review and meta-analysis of 7 randomized controlled trials found that consuming about two green kiwifruit per day typically added about one extra spontaneous bowel movement per week, softened stools, and reduced abdominal pain (PMID: 36247043). Kiwi is also a low FODMAP source of fiber and contains actinidin, a digestive enzyme that aids protein digestion.

🏃‍♂️ Reduce exercise-induced oxidative stress:
Two brief field studies tested whether eating two SunGold kiwifruit daily could blunt oxidative stress in competitive runners. After four weeks, participants showed significantly lower blood markers of oxidative stress (PMID: 33802573).

These are just three great reasons to include kiwi in your diet! They’re also excellent sources of vitamin C, potassium, and polyphenols.

This post wasn’t sponsored by Big Kiwi, but hey, I’ll still tag them. You never know. 🥝😂
@zesprikiwifruit

#kiwi #kiwifruit #fiber #plantbased #vegan #guthealth #sleepquality #antioxidants

Chickpea & Sweet Potato Curry 🍛

Did you know that 90-95% of adults don’t reach the minimum recommended fiber intake of 30g per day? And that’s just the minimum! This underrated nutrient is essential for your gut microbiome to thrive and for your overall health! (PMID: 30202317, 34836083, 29566200, 36557760).

This chickpea and sweet potato curry packs over 15g of fiber (half your daily needs!), along with plenty of plant-based protein and antioxidants. It’s especially rich in beta-carotene from the sweet potatoes and carrots, supporting healthy vision.

Ingredients:
* 2 medium sweet potatoes, cut into cubes
* 3 large carrots, diced into similar-sized pieces
* 1/2 yellow onion, finely diced
* 1-2 cloves garlic, minced
* 400g grated fresh tomatoes or 1 can chopped tomatoes
* 3 cups cooked chickpeas
* 2.5 tbsp tahini
* Spices:
* 1-2 tsp chili powder (adjust to taste)
* 1 tsp ground turmeric
* 1 tsp ground coriander
* 1 tsp ground cumin
* Salt & freshly ground black pepper to taste
* 2 tbsp olive oil

Instructions:
1. Heat olive oil in a large pot over medium heat. Add onions and sauté until translucent (about 3-4 minutes), then add garlic and cook for another minute.
2. Add sweet potatoes and carrots. Cook for 8-10 minutes, stirring occasionally, until vegetables begin to soften.
3. Pour in the tomatoes and bring to a gentle simmer. Add 1/2 cup water if needed for desired consistency.
4. Stir in chickpeas, all spices, and tahini. Reduce heat to low-medium and simmer for 15-20 minutes until vegetables are tender and flavors have melded together.
5. Taste and adjust seasonings. Serve hot over rice or with naan bread.

🧡

#curry #chickpeas #vegan #VeganRecipes #plantbased #plantbasedrecipes #fiber #microbiome

Chickpea & Sweet Potato Curry 🍛

Did you know that 90-95% of adults don’t reach the minimum recommended fiber intake of 30g per day? And that’s just the minimum! This underrated nutrient is essential for your gut microbiome to thrive and for your overall health! (PMID: 30202317, 34836083, 29566200, 36557760).

This chickpea and sweet potato curry packs over 15g of fiber (half your daily needs!), along with plenty of plant-based protein and antioxidants. It’s especially rich in beta-carotene from the sweet potatoes and carrots, supporting healthy vision.

Ingredients:
* 2 medium sweet potatoes, cut into cubes
* 3 large carrots, diced into similar-sized pieces
* 1/2 yellow onion, finely diced
* 1-2 cloves garlic, minced
* 400g grated fresh tomatoes or 1 can chopped tomatoes
* 3 cups cooked chickpeas
* 2.5 tbsp tahini
* Spices:
* 1-2 tsp chili powder (adjust to taste)
* 1 tsp ground turmeric
* 1 tsp ground coriander
* 1 tsp ground cumin
* Salt & freshly ground black pepper to taste
* 2 tbsp olive oil

Instructions:
1. Heat olive oil in a large pot over medium heat. Add onions and sauté until translucent (about 3-4 minutes), then add garlic and cook for another minute.
2. Add sweet potatoes and carrots. Cook for 8-10 minutes, stirring occasionally, until vegetables begin to soften.
3. Pour in the tomatoes and bring to a gentle simmer. Add 1/2 cup water if needed for desired consistency.
4. Stir in chickpeas, all spices, and tahini. Reduce heat to low-medium and simmer for 15-20 minutes until vegetables are tender and flavors have melded together.
5. Taste and adjust seasonings. Serve hot over rice or with naan bread.

🧡

#curry #chickpeas #vegan #VeganRecipes #plantbased #plantbasedrecipes #fiber #microbiome

Why can stress make any food feel like you ate razor blades? 🪒

You have an important test and either everything you eat is out of your body in 15 minutes 💩, or your gut becomes a balloon that keeps producing its own gas 🎈. Does it sound familiar?

The scientific explanation behind this phenomenon is that the gut and brain are closely linked via the gut-brain axis. Stress can alter this communication, leading to changes in gut motility and the microbiome, increased gut permeability, and amplification of visceral hypersensitivity, making natural processes painful (PMID: 25339800, PMID: 21750565).

What can we do to avoid this during stressful times?
- Reduce high-FODMAP foods when you are stressed. This dietary approach can help manage symptoms like bloating and cramping (PMID: 24076059).
- Make movement a priority; it will keep your gut moving and help with both stress and gas/bloating (PMID: 35766861).
- Practice mindfulness. Clinical studies indicate that mindfulness training can reduce symptom severity, improve quality of life, and enhance psychological well-being (PMID: 21691341).
- Apply heat to your belly; this can help alleviate symptoms. Having a warm non-caffeinated drink can also help (PMID: 28638217).
- Don’t overthink it! While digestive symptoms are definitely real and not “just in your head,” obsessing over them doesn’t help. When this happens, try going for a walk, talking to a friend, or reading a book (PMID: 19379956).

I hope these tips are helpful. Let me know if there are any additional strategies you use in these situations!
💩

#IBS #FODMAPS #guthealth #lowfodmap #midfulness #gutmicrobiome #microbiome #gutbrainaxis #ibslife #plantbased #nutrition #gastroenterology

Why can stress make any food feel like you ate razor blades? 🪒

You have an important test and either everything you eat is out of your body in 15 minutes 💩, or your gut becomes a balloon that keeps producing its own gas 🎈. Does it sound familiar?

The scientific explanation behind this phenomenon is that the gut and brain are closely linked via the gut-brain axis. Stress can alter this communication, leading to changes in gut motility and the microbiome, increased gut permeability, and amplification of visceral hypersensitivity, making natural processes painful (PMID: 25339800, PMID: 21750565).

What can we do to avoid this during stressful times?
- Reduce high-FODMAP foods when you are stressed. This dietary approach can help manage symptoms like bloating and cramping (PMID: 24076059).
- Make movement a priority; it will keep your gut moving and help with both stress and gas/bloating (PMID: 35766861).
- Practice mindfulness. Clinical studies indicate that mindfulness training can reduce symptom severity, improve quality of life, and enhance psychological well-being (PMID: 21691341).
- Apply heat to your belly; this can help alleviate symptoms. Having a warm non-caffeinated drink can also help (PMID: 28638217).
- Don’t overthink it! While digestive symptoms are definitely real and not “just in your head,” obsessing over them doesn’t help. When this happens, try going for a walk, talking to a friend, or reading a book (PMID: 19379956).

I hope these tips are helpful. Let me know if there are any additional strategies you use in these situations!
💩

#IBS #FODMAPS #guthealth #lowfodmap #midfulness #gutmicrobiome #microbiome #gutbrainaxis #ibslife #plantbased #nutrition #gastroenterology

Let’s debunk these myths and learn about the potential of SOY in your diet! ✨

Soy has long been a topic of debate, mostly because of its unique isoflavone content. These compounds are known for their potential benefits, yet some studies have labeled them as endocrine disruptors. However, recent reviews (PMID: 36034914, PMID: 33775173) suggest that neither soy nor its isoflavones should be considered endocrine disruptors.

Myth #1: “Soy Messes with Your Hormones” ❌
Isoflavones in soy can interact with estrogen receptors, but their effects are much milder than the body’s natural estrogen. They tend to bind preferentially to ERβ rather than ERα, which means they generally do not disrupt normal hormonal function and might even help with hormone-related health issues (PMID: 27161216, PMID: 29304010).

Myth #2: “Soy Increases Breast Cancer Risk” ❌
Research suggests the opposite. Studies have shown about a 10% reduced risk in Western populations and as much as a 41% reduction in Asian populations. A meta-analysis found that a 10 mg/day increase in soy isoflavone intake is associated with a 3% reduced risk of breast cancer. In breast cancer patients, soy consumption has been linked to a 25% reduction in recurrence risk and up to a 16% lower risk of mortality (PMID: 27161216, PMID: 31754945).

Myth #3: “Soy Causes Infertility” ❌
Data indicate that soy consumption does not negatively affect fertility. In fact, one prospective cohort study reported a 77% increase in live births during assisted reproductive technology cycles among women who consumed 12 mg of phytoestrogens per day. In men, studies have shown that soy protein and isoflavones do not significantly change reproductive hormone levels (PMID: 28844822, PMID: 35320928, PMID: 33383165).

Additional benefits & Conclusions: Soy is an excellent plant-based protein source. It can help lower LDL cholesterol, improve blood sugar management, support a healthy gut microbiome, lower the risk of osteoporosis, and may even improve cognitive function! (PMID: 29304010, PMID: 36034914).

Next time someone messes with your tofu, share this post with them! 🫛

#soy #nutrition #nutritionscience #plantbased #soya

Let’s debunk these myths and learn about the potential of SOY in your diet! ✨

Soy has long been a topic of debate, mostly because of its unique isoflavone content. These compounds are known for their potential benefits, yet some studies have labeled them as endocrine disruptors. However, recent reviews (PMID: 36034914, PMID: 33775173) suggest that neither soy nor its isoflavones should be considered endocrine disruptors.

Myth #1: “Soy Messes with Your Hormones” ❌
Isoflavones in soy can interact with estrogen receptors, but their effects are much milder than the body’s natural estrogen. They tend to bind preferentially to ERβ rather than ERα, which means they generally do not disrupt normal hormonal function and might even help with hormone-related health issues (PMID: 27161216, PMID: 29304010).

Myth #2: “Soy Increases Breast Cancer Risk” ❌
Research suggests the opposite. Studies have shown about a 10% reduced risk in Western populations and as much as a 41% reduction in Asian populations. A meta-analysis found that a 10 mg/day increase in soy isoflavone intake is associated with a 3% reduced risk of breast cancer. In breast cancer patients, soy consumption has been linked to a 25% reduction in recurrence risk and up to a 16% lower risk of mortality (PMID: 27161216, PMID: 31754945).

Myth #3: “Soy Causes Infertility” ❌
Data indicate that soy consumption does not negatively affect fertility. In fact, one prospective cohort study reported a 77% increase in live births during assisted reproductive technology cycles among women who consumed 12 mg of phytoestrogens per day. In men, studies have shown that soy protein and isoflavones do not significantly change reproductive hormone levels (PMID: 28844822, PMID: 35320928, PMID: 33383165).

Additional benefits & Conclusions: Soy is an excellent plant-based protein source. It can help lower LDL cholesterol, improve blood sugar management, support a healthy gut microbiome, lower the risk of osteoporosis, and may even improve cognitive function! (PMID: 29304010, PMID: 36034914).

Next time someone messes with your tofu, share this post with them! 🫛

#soy #nutrition #nutritionscience #plantbased #soya

Let’s debunk these myths and learn about the potential of SOY in your diet! ✨

Soy has long been a topic of debate, mostly because of its unique isoflavone content. These compounds are known for their potential benefits, yet some studies have labeled them as endocrine disruptors. However, recent reviews (PMID: 36034914, PMID: 33775173) suggest that neither soy nor its isoflavones should be considered endocrine disruptors.

Myth #1: “Soy Messes with Your Hormones” ❌
Isoflavones in soy can interact with estrogen receptors, but their effects are much milder than the body’s natural estrogen. They tend to bind preferentially to ERβ rather than ERα, which means they generally do not disrupt normal hormonal function and might even help with hormone-related health issues (PMID: 27161216, PMID: 29304010).

Myth #2: “Soy Increases Breast Cancer Risk” ❌
Research suggests the opposite. Studies have shown about a 10% reduced risk in Western populations and as much as a 41% reduction in Asian populations. A meta-analysis found that a 10 mg/day increase in soy isoflavone intake is associated with a 3% reduced risk of breast cancer. In breast cancer patients, soy consumption has been linked to a 25% reduction in recurrence risk and up to a 16% lower risk of mortality (PMID: 27161216, PMID: 31754945).

Myth #3: “Soy Causes Infertility” ❌
Data indicate that soy consumption does not negatively affect fertility. In fact, one prospective cohort study reported a 77% increase in live births during assisted reproductive technology cycles among women who consumed 12 mg of phytoestrogens per day. In men, studies have shown that soy protein and isoflavones do not significantly change reproductive hormone levels (PMID: 28844822, PMID: 35320928, PMID: 33383165).

Additional benefits & Conclusions: Soy is an excellent plant-based protein source. It can help lower LDL cholesterol, improve blood sugar management, support a healthy gut microbiome, lower the risk of osteoporosis, and may even improve cognitive function! (PMID: 29304010, PMID: 36034914).

Next time someone messes with your tofu, share this post with them! 🫛

#soy #nutrition #nutritionscience #plantbased #soya

Let’s debunk these myths and learn about the potential of SOY in your diet! ✨

Soy has long been a topic of debate, mostly because of its unique isoflavone content. These compounds are known for their potential benefits, yet some studies have labeled them as endocrine disruptors. However, recent reviews (PMID: 36034914, PMID: 33775173) suggest that neither soy nor its isoflavones should be considered endocrine disruptors.

Myth #1: “Soy Messes with Your Hormones” ❌
Isoflavones in soy can interact with estrogen receptors, but their effects are much milder than the body’s natural estrogen. They tend to bind preferentially to ERβ rather than ERα, which means they generally do not disrupt normal hormonal function and might even help with hormone-related health issues (PMID: 27161216, PMID: 29304010).

Myth #2: “Soy Increases Breast Cancer Risk” ❌
Research suggests the opposite. Studies have shown about a 10% reduced risk in Western populations and as much as a 41% reduction in Asian populations. A meta-analysis found that a 10 mg/day increase in soy isoflavone intake is associated with a 3% reduced risk of breast cancer. In breast cancer patients, soy consumption has been linked to a 25% reduction in recurrence risk and up to a 16% lower risk of mortality (PMID: 27161216, PMID: 31754945).

Myth #3: “Soy Causes Infertility” ❌
Data indicate that soy consumption does not negatively affect fertility. In fact, one prospective cohort study reported a 77% increase in live births during assisted reproductive technology cycles among women who consumed 12 mg of phytoestrogens per day. In men, studies have shown that soy protein and isoflavones do not significantly change reproductive hormone levels (PMID: 28844822, PMID: 35320928, PMID: 33383165).

Additional benefits & Conclusions: Soy is an excellent plant-based protein source. It can help lower LDL cholesterol, improve blood sugar management, support a healthy gut microbiome, lower the risk of osteoporosis, and may even improve cognitive function! (PMID: 29304010, PMID: 36034914).

Next time someone messes with your tofu, share this post with them! 🫛

#soy #nutrition #nutritionscience #plantbased #soya

Fermented Buckwheat Bread 🌾

This is the most surprising, healthiest and easiest bread you’ll ever make! Best of all, this bread is absolutely delicious and goes well with both sweet and savory toppings.

Buckwheat is an incredibly healthy pseudocereal: naturally gluten-free, high in fiber, low in FODMAPs, and packed with prebiotics, resistant starch, antioxidants, and polyphenols. Fermenting buckwheat not only boosts nutrient absorption but also makes it even easier to digest.
🧪 For more science check out: PMID: 36615659, PMID: 28559601.

RECIPE:
🌾 Ingredients:
* 2 cups buckwheat
* Water (enough to soak groats, plus 1 cup for blending)
* 3 tbsp psyllium husk
* 1 tsp salt
* Seeds of your choice (nigella, sunflower, poppy, flaxseed, etc.)

🌾 Instructions:
1. Soak the buckwheat in water overnight (8–12 hours).
2. Drain (but don’t rinse!).
3. Blend the soaked buckwheat with 1 cup of water until smooth.
4. Transfer to a bowl and let it ferment at room temperature for 12–24 hours (the warmer your kitchen, the less time it needs, you will know it’s ready when the batter has slightly expanded).
5. Stir in the psyllium husk, salt, and your favorite seeds.
6. Pour the mixture into a loaf pan and bake at 200°C/390°F for 1–1 hour 20 minutes, or until a toothpick comes out clean.
7. Remove from the pan and let cool.
8. Once at room temperature, slice and enjoy!

#buckwheat #glutenfree #bread #glutenfreebread #guthealth #microbiome #microbiota

Fermented Buckwheat Bread 🌾

This is the most surprising, healthiest and easiest bread you’ll ever make! Best of all, this bread is absolutely delicious and goes well with both sweet and savory toppings.

Buckwheat is an incredibly healthy pseudocereal: naturally gluten-free, high in fiber, low in FODMAPs, and packed with prebiotics, resistant starch, antioxidants, and polyphenols. Fermenting buckwheat not only boosts nutrient absorption but also makes it even easier to digest.
🧪 For more science check out: PMID: 36615659, PMID: 28559601.

RECIPE:
🌾 Ingredients:
* 2 cups buckwheat
* Water (enough to soak groats, plus 1 cup for blending)
* 3 tbsp psyllium husk
* 1 tsp salt
* Seeds of your choice (nigella, sunflower, poppy, flaxseed, etc.)

🌾 Instructions:
1. Soak the buckwheat in water overnight (8–12 hours).
2. Drain (but don’t rinse!).
3. Blend the soaked buckwheat with 1 cup of water until smooth.
4. Transfer to a bowl and let it ferment at room temperature for 12–24 hours (the warmer your kitchen, the less time it needs, you will know it’s ready when the batter has slightly expanded).
5. Stir in the psyllium husk, salt, and your favorite seeds.
6. Pour the mixture into a loaf pan and bake at 200°C/390°F for 1–1 hour 20 minutes, or until a toothpick comes out clean.
7. Remove from the pan and let cool.
8. Once at room temperature, slice and enjoy!

#buckwheat #glutenfree #bread #glutenfreebread #guthealth #microbiome #microbiota

Fermented Buckwheat Bread

This is the most surprising, healthiest and easiest bread you’ll ever make! Best of all, this bread is absolutely delicious and goes well with both sweet and savory toppings.

Buckwheat is an incredibly healthy pseudocereal: naturally gluten-free, high in fiber, low in FODMAPs, and packed with prebiotics, resistant starch, antioxidants, and polyphenols. Fermenting buckwheat not only boosts nutrient absorption but also makes it even easier to digest.
🧪 For more science check out: PMID: 36615659, PMID: 28559601.

RECIPE:
🌾 Ingredients:
* 2 cups buckwheat
* Water (enough to soak groats, plus 1 cup for blending)
* 3 tbsp psyllium husk
* 1 tsp salt
* Seeds of your choice (nigella, sunflower, poppy, flaxseed, etc.)

🌾 Instructions:
1. Soak the buckwheat in water overnight (8–12 hours).
2. Drain (but don’t rinse!).
3. Blend the soaked buckwheat with 1 cup of water until smooth.
4. Transfer to a bowl and let it ferment at room temperature for 12–24 hours (the warmer your kitchen, the less time it needs, you will know it’s ready when the batter has slightly expanded).
5. Stir in the psyllium husk, salt, and your favorite seeds.
6. Pour the mixture into a loaf pan and bake at 200°C/390°F for 1–1 hour 20 minutes, or until a toothpick comes out clean.
7. Remove from the pan and let cool.
8. Once at room temperature, slice and enjoy!

#buckwheat #glutenfree #bread #glutenfreebread #guthealth #microbiome #microbiota

Fermented Buckwheat Bread

This is the most surprising, healthiest and easiest bread you’ll ever make! Best of all, this bread is absolutely delicious and goes well with both sweet and savory toppings.

Buckwheat is an incredibly healthy pseudocereal: naturally gluten-free, high in fiber, low in FODMAPs, and packed with prebiotics, resistant starch, antioxidants, and polyphenols. Fermenting buckwheat not only boosts nutrient absorption but also makes it even easier to digest.
🧪 For more science check out: PMID: 36615659, PMID: 28559601.

RECIPE:
🌾 Ingredients:
* 2 cups buckwheat
* Water (enough to soak groats, plus 1 cup for blending)
* 3 tbsp psyllium husk
* 1 tsp salt
* Seeds of your choice (nigella, sunflower, poppy, flaxseed, etc.)

🌾 Instructions:
1. Soak the buckwheat in water overnight (8–12 hours).
2. Drain (but don’t rinse!).
3. Blend the soaked buckwheat with 1 cup of water until smooth.
4. Transfer to a bowl and let it ferment at room temperature for 12–24 hours (the warmer your kitchen, the less time it needs, you will know it’s ready when the batter has slightly expanded).
5. Stir in the psyllium husk, salt, and your favorite seeds.
6. Pour the mixture into a loaf pan and bake at 200°C/390°F for 1–1 hour 20 minutes, or until a toothpick comes out clean.
7. Remove from the pan and let cool.
8. Once at room temperature, slice and enjoy!

#buckwheat #glutenfree #bread #glutenfreebread #guthealth #microbiome #microbiota

Why can stress make any food feel like you ate razor blades? 🪒

You have an important test and either everything you eat is out of your body in 15 minutes 💩, or your gut becomes a balloon that keeps producing its own gas 🎈. Does it sound familiar?

The scientific explanation behind this phenomenon is that the gut and brain are closely linked via the gut-brain axis. Stress can alter this communication, leading to changes in gut motility and the microbiome, increased gut permeability, and amplification of visceral hypersensitivity, making natural processes painful (PMID: 25339800, PMID: 21750565).

What can we do to avoid this during stressful times?
- Reduce high-FODMAP foods when you are stressed. This dietary approach can help manage symptoms like bloating and cramping (PMID: 24076059).
- Make movement a priority; it will keep your gut moving and help with both stress and gas/bloating (PMID: 35766861).
- Practice mindfulness. Clinical studies indicate that mindfulness training can reduce symptom severity, improve quality of life, and enhance psychological well-being (PMID: 21691341).
- Apply heat to your belly; this can help alleviate symptoms. Having a warm non-caffeinated drink can also help (PMID: 28638217).
- Don’t overthink it! While digestive symptoms are definitely real and not “just in your head,” obsessing over them doesn’t help. When this happens, try going for a walk, talking to a friend, or reading a book (PMID: 19379956).

I hope these tips are helpful. Let me know if there are any additional strategies you use in these situations!
💩

#IBS #FODMAPS #guthealth #lowfodmap #midfulness #gutmicrobiome #microbiome #gutbrainaxis #ibslife #plantbased #nutrition #gastroenterology

Why can stress make any food feel like you ate razor blades? 🪒

You have an important test and either everything you eat is out of your body in 15 minutes 💩, or your gut becomes a balloon that keeps producing its own gas 🎈. Does it sound familiar?

The scientific explanation behind this phenomenon is that the gut and brain are closely linked via the gut-brain axis. Stress can alter this communication, leading to changes in gut motility and the microbiome, increased gut permeability, and amplification of visceral hypersensitivity, making natural processes painful (PMID: 25339800, PMID: 21750565).

What can we do to avoid this during stressful times?
- Reduce high-FODMAP foods when you are stressed. This dietary approach can help manage symptoms like bloating and cramping (PMID: 24076059).
- Make movement a priority; it will keep your gut moving and help with both stress and gas/bloating (PMID: 35766861).
- Practice mindfulness. Clinical studies indicate that mindfulness training can reduce symptom severity, improve quality of life, and enhance psychological well-being (PMID: 21691341).
- Apply heat to your belly; this can help alleviate symptoms. Having a warm non-caffeinated drink can also help (PMID: 28638217).
- Don’t overthink it! While digestive symptoms are definitely real and not “just in your head,” obsessing over them doesn’t help. When this happens, try going for a walk, talking to a friend, or reading a book (PMID: 19379956).

I hope these tips are helpful. Let me know if there are any additional strategies you use in these situations!
💩

#IBS #FODMAPS #guthealth #lowfodmap #midfulness #gutmicrobiome #microbiome #gutbrainaxis #ibslife #plantbased #nutrition #gastroenterology

Let’s debunk these myths and learn about the potential of SOY in your diet! ✨

Soy has long been a topic of debate, mostly because of its unique isoflavone content. These compounds are known for their potential benefits, yet some studies have labeled them as endocrine disruptors. However, recent reviews (PMID: 36034914, PMID: 33775173) suggest that neither soy nor its isoflavones should be considered endocrine disruptors.

Myth #1: “Soy Messes with Your Hormones” ❌
Isoflavones in soy can interact with estrogen receptors, but their effects are much milder than the body’s natural estrogen. They tend to bind preferentially to ERβ rather than ERα, which means they generally do not disrupt normal hormonal function and might even help with hormone-related health issues (PMID: 27161216, PMID: 29304010).

Myth #2: “Soy Increases Breast Cancer Risk” ❌
Research suggests the opposite. Studies have shown about a 10% reduced risk in Western populations and as much as a 41% reduction in Asian populations. A meta-analysis found that a 10 mg/day increase in soy isoflavone intake is associated with a 3% reduced risk of breast cancer. In breast cancer patients, soy consumption has been linked to a 25% reduction in recurrence risk and up to a 16% lower risk of mortality (PMID: 27161216, PMID: 31754945).

Myth #3: “Soy Causes Infertility” ❌
Data indicate that soy consumption does not negatively affect fertility. In fact, one prospective cohort study reported a 77% increase in live births during assisted reproductive technology cycles among women who consumed 12 mg of phytoestrogens per day. In men, studies have shown that soy protein and isoflavones do not significantly change reproductive hormone levels (PMID: 28844822, PMID: 35320928, PMID: 33383165).

Additional benefits & Conclusions: Soy is an excellent plant-based protein source. It can help lower LDL cholesterol, improve blood sugar management, support a healthy gut microbiome, lower the risk of osteoporosis, and may even improve cognitive function! (PMID: 29304010, PMID: 36034914).

Next time someone messes with your tofu, share this post with them! 🫛

#soy #nutrition #nutritionscience #plantbased #soya

Let’s debunk these myths and learn about the potential of SOY in your diet! ✨

Soy has long been a topic of debate, mostly because of its unique isoflavone content. These compounds are known for their potential benefits, yet some studies have labeled them as endocrine disruptors. However, recent reviews (PMID: 36034914, PMID: 33775173) suggest that neither soy nor its isoflavones should be considered endocrine disruptors.

Myth #1: “Soy Messes with Your Hormones” ❌
Isoflavones in soy can interact with estrogen receptors, but their effects are much milder than the body’s natural estrogen. They tend to bind preferentially to ERβ rather than ERα, which means they generally do not disrupt normal hormonal function and might even help with hormone-related health issues (PMID: 27161216, PMID: 29304010).

Myth #2: “Soy Increases Breast Cancer Risk” ❌
Research suggests the opposite. Studies have shown about a 10% reduced risk in Western populations and as much as a 41% reduction in Asian populations. A meta-analysis found that a 10 mg/day increase in soy isoflavone intake is associated with a 3% reduced risk of breast cancer. In breast cancer patients, soy consumption has been linked to a 25% reduction in recurrence risk and up to a 16% lower risk of mortality (PMID: 27161216, PMID: 31754945).

Myth #3: “Soy Causes Infertility” ❌
Data indicate that soy consumption does not negatively affect fertility. In fact, one prospective cohort study reported a 77% increase in live births during assisted reproductive technology cycles among women who consumed 12 mg of phytoestrogens per day. In men, studies have shown that soy protein and isoflavones do not significantly change reproductive hormone levels (PMID: 28844822, PMID: 35320928, PMID: 33383165).

Additional benefits & Conclusions: Soy is an excellent plant-based protein source. It can help lower LDL cholesterol, improve blood sugar management, support a healthy gut microbiome, lower the risk of osteoporosis, and may even improve cognitive function! (PMID: 29304010, PMID: 36034914).

Next time someone messes with your tofu, share this post with them! 🫛

#soy #nutrition #nutritionscience #plantbased #soya

Let’s debunk these myths and learn about the potential of SOY in your diet! ✨

Soy has long been a topic of debate, mostly because of its unique isoflavone content. These compounds are known for their potential benefits, yet some studies have labeled them as endocrine disruptors. However, recent reviews (PMID: 36034914, PMID: 33775173) suggest that neither soy nor its isoflavones should be considered endocrine disruptors.

Myth #1: “Soy Messes with Your Hormones” ❌
Isoflavones in soy can interact with estrogen receptors, but their effects are much milder than the body’s natural estrogen. They tend to bind preferentially to ERβ rather than ERα, which means they generally do not disrupt normal hormonal function and might even help with hormone-related health issues (PMID: 27161216, PMID: 29304010).

Myth #2: “Soy Increases Breast Cancer Risk” ❌
Research suggests the opposite. Studies have shown about a 10% reduced risk in Western populations and as much as a 41% reduction in Asian populations. A meta-analysis found that a 10 mg/day increase in soy isoflavone intake is associated with a 3% reduced risk of breast cancer. In breast cancer patients, soy consumption has been linked to a 25% reduction in recurrence risk and up to a 16% lower risk of mortality (PMID: 27161216, PMID: 31754945).

Myth #3: “Soy Causes Infertility” ❌
Data indicate that soy consumption does not negatively affect fertility. In fact, one prospective cohort study reported a 77% increase in live births during assisted reproductive technology cycles among women who consumed 12 mg of phytoestrogens per day. In men, studies have shown that soy protein and isoflavones do not significantly change reproductive hormone levels (PMID: 28844822, PMID: 35320928, PMID: 33383165).

Additional benefits & Conclusions: Soy is an excellent plant-based protein source. It can help lower LDL cholesterol, improve blood sugar management, support a healthy gut microbiome, lower the risk of osteoporosis, and may even improve cognitive function! (PMID: 29304010, PMID: 36034914).

Next time someone messes with your tofu, share this post with them! 🫛

#soy #nutrition #nutritionscience #plantbased #soya

Let’s debunk these myths and learn about the potential of SOY in your diet! ✨

Soy has long been a topic of debate, mostly because of its unique isoflavone content. These compounds are known for their potential benefits, yet some studies have labeled them as endocrine disruptors. However, recent reviews (PMID: 36034914, PMID: 33775173) suggest that neither soy nor its isoflavones should be considered endocrine disruptors.

Myth #1: “Soy Messes with Your Hormones” ❌
Isoflavones in soy can interact with estrogen receptors, but their effects are much milder than the body’s natural estrogen. They tend to bind preferentially to ERβ rather than ERα, which means they generally do not disrupt normal hormonal function and might even help with hormone-related health issues (PMID: 27161216, PMID: 29304010).

Myth #2: “Soy Increases Breast Cancer Risk” ❌
Research suggests the opposite. Studies have shown about a 10% reduced risk in Western populations and as much as a 41% reduction in Asian populations. A meta-analysis found that a 10 mg/day increase in soy isoflavone intake is associated with a 3% reduced risk of breast cancer. In breast cancer patients, soy consumption has been linked to a 25% reduction in recurrence risk and up to a 16% lower risk of mortality (PMID: 27161216, PMID: 31754945).

Myth #3: “Soy Causes Infertility” ❌
Data indicate that soy consumption does not negatively affect fertility. In fact, one prospective cohort study reported a 77% increase in live births during assisted reproductive technology cycles among women who consumed 12 mg of phytoestrogens per day. In men, studies have shown that soy protein and isoflavones do not significantly change reproductive hormone levels (PMID: 28844822, PMID: 35320928, PMID: 33383165).

Additional benefits & Conclusions: Soy is an excellent plant-based protein source. It can help lower LDL cholesterol, improve blood sugar management, support a healthy gut microbiome, lower the risk of osteoporosis, and may even improve cognitive function! (PMID: 29304010, PMID: 36034914).

Next time someone messes with your tofu, share this post with them! 🫛

#soy #nutrition #nutritionscience #plantbased #soya

Let’s debunk these myths and learn about the potential of SOY in your diet! ✨

Soy has long been a topic of debate, mostly because of its unique isoflavone content. These compounds are known for their potential benefits, yet some studies have labeled them as endocrine disruptors. However, recent reviews (PMID: 36034914, PMID: 33775173) suggest that neither soy nor its isoflavones should be considered endocrine disruptors.

Myth #1: “Soy Messes with Your Hormones” ❌
Isoflavones in soy can interact with estrogen receptors, but their effects are much milder than the body’s natural estrogen. They tend to bind preferentially to ERβ rather than ERα, which means they generally do not disrupt normal hormonal function and might even help with hormone-related health issues (PMID: 27161216, PMID: 29304010).

Myth #2: “Soy Increases Breast Cancer Risk” ❌
Research suggests the opposite. Studies have shown about a 10% reduced risk in Western populations and as much as a 41% reduction in Asian populations. A meta-analysis found that a 10 mg/day increase in soy isoflavone intake is associated with a 3% reduced risk of breast cancer. In breast cancer patients, soy consumption has been linked to a 25% reduction in recurrence risk and up to a 16% lower risk of mortality (PMID: 27161216, PMID: 31754945).

Myth #3: “Soy Causes Infertility” ❌
Data indicate that soy consumption does not negatively affect fertility. In fact, one prospective cohort study reported a 77% increase in live births during assisted reproductive technology cycles among women who consumed 12 mg of phytoestrogens per day. In men, studies have shown that soy protein and isoflavones do not significantly change reproductive hormone levels (PMID: 28844822, PMID: 35320928, PMID: 33383165).

Additional benefits & Conclusions: Soy is an excellent plant-based protein source. It can help lower LDL cholesterol, improve blood sugar management, support a healthy gut microbiome, lower the risk of osteoporosis, and may even improve cognitive function! (PMID: 29304010, PMID: 36034914).

Next time someone messes with your tofu, share this post with them! 🫛

#soy #nutrition #nutritionscience #plantbased #soya

Let’s debunk these myths and learn about the potential of SOY in your diet! ✨

Soy has long been a topic of debate, mostly because of its unique isoflavone content. These compounds are known for their potential benefits, yet some studies have labeled them as endocrine disruptors. However, recent reviews (PMID: 36034914, PMID: 33775173) suggest that neither soy nor its isoflavones should be considered endocrine disruptors.

Myth #1: “Soy Messes with Your Hormones” ❌
Isoflavones in soy can interact with estrogen receptors, but their effects are much milder than the body’s natural estrogen. They tend to bind preferentially to ERβ rather than ERα, which means they generally do not disrupt normal hormonal function and might even help with hormone-related health issues (PMID: 27161216, PMID: 29304010).

Myth #2: “Soy Increases Breast Cancer Risk” ❌
Research suggests the opposite. Studies have shown about a 10% reduced risk in Western populations and as much as a 41% reduction in Asian populations. A meta-analysis found that a 10 mg/day increase in soy isoflavone intake is associated with a 3% reduced risk of breast cancer. In breast cancer patients, soy consumption has been linked to a 25% reduction in recurrence risk and up to a 16% lower risk of mortality (PMID: 27161216, PMID: 31754945).

Myth #3: “Soy Causes Infertility” ❌
Data indicate that soy consumption does not negatively affect fertility. In fact, one prospective cohort study reported a 77% increase in live births during assisted reproductive technology cycles among women who consumed 12 mg of phytoestrogens per day. In men, studies have shown that soy protein and isoflavones do not significantly change reproductive hormone levels (PMID: 28844822, PMID: 35320928, PMID: 33383165).

Additional benefits & Conclusions: Soy is an excellent plant-based protein source. It can help lower LDL cholesterol, improve blood sugar management, support a healthy gut microbiome, lower the risk of osteoporosis, and may even improve cognitive function! (PMID: 29304010, PMID: 36034914).

Next time someone messes with your tofu, share this post with them! 🫛

#soy #nutrition #nutritionscience #plantbased #soya

Why can stress make any food feel like you ate razor blades? 🪒

You have an important test and either everything you eat is out of your body in 15 minutes 💩, or your gut becomes a balloon that keeps producing its own gas 🎈. Does it sound familiar?

The scientific explanation behind this phenomenon is that the gut and brain are closely linked via the gut-brain axis. Stress can alter this communication, leading to changes in gut motility and the microbiome, increased gut permeability, and amplification of visceral hypersensitivity, making natural processes painful (PMID: 25339800, PMID: 21750565).

What can we do to avoid this during stressful times?
- Reduce high-FODMAP foods when you are stressed. This dietary approach can help manage symptoms like bloating and cramping (PMID: 24076059).
- Make movement a priority; it will keep your gut moving and help with both stress and gas/bloating (PMID: 35766861).
- Practice mindfulness. Clinical studies indicate that mindfulness training can reduce symptom severity, improve quality of life, and enhance psychological well-being (PMID: 21691341).
- Apply heat to your belly; this can help alleviate symptoms. Having a warm non-caffeinated drink can also help (PMID: 28638217).
- Don’t overthink it! While digestive symptoms are definitely real and not “just in your head,” obsessing over them doesn’t help. When this happens, try going for a walk, talking to a friend, or reading a book (PMID: 19379956).

I hope these tips are helpful. Let me know if there are any additional strategies you use in these situations!
💩

#IBS #FODMAPS #guthealth #lowfodmap #midfulness #gutmicrobiome #microbiome #gutbrainaxis #ibslife #plantbased #nutrition #gastroenterology

Why can stress make any food feel like you ate razor blades? 🪒

You have an important test and either everything you eat is out of your body in 15 minutes 💩, or your gut becomes a balloon that keeps producing its own gas 🎈. Does it sound familiar?

The scientific explanation behind this phenomenon is that the gut and brain are closely linked via the gut-brain axis. Stress can alter this communication, leading to changes in gut motility and the microbiome, increased gut permeability, and amplification of visceral hypersensitivity, making natural processes painful (PMID: 25339800, PMID: 21750565).

What can we do to avoid this during stressful times?
- Reduce high-FODMAP foods when you are stressed. This dietary approach can help manage symptoms like bloating and cramping (PMID: 24076059).
- Make movement a priority; it will keep your gut moving and help with both stress and gas/bloating (PMID: 35766861).
- Practice mindfulness. Clinical studies indicate that mindfulness training can reduce symptom severity, improve quality of life, and enhance psychological well-being (PMID: 21691341).
- Apply heat to your belly; this can help alleviate symptoms. Having a warm non-caffeinated drink can also help (PMID: 28638217).
- Don’t overthink it! While digestive symptoms are definitely real and not “just in your head,” obsessing over them doesn’t help. When this happens, try going for a walk, talking to a friend, or reading a book (PMID: 19379956).

I hope these tips are helpful. Let me know if there are any additional strategies you use in these situations!
💩

#IBS #FODMAPS #guthealth #lowfodmap #midfulness #gutmicrobiome #microbiome #gutbrainaxis #ibslife #plantbased #nutrition #gastroenterology

Fermented Buckwheat Bread

This is the most surprising, healthiest and easiest bread you’ll ever make! Best of all, this bread is absolutely delicious and goes well with both sweet and savory toppings.

Buckwheat is an incredibly healthy pseudocereal: naturally gluten-free, high in fiber, low in FODMAPs, and packed with prebiotics, resistant starch, antioxidants, and polyphenols. Fermenting buckwheat not only boosts nutrient absorption but also makes it even easier to digest.
🧪 For more science check out: PMID: 36615659, PMID: 28559601.

RECIPE:
🌾 Ingredients:
* 2 cups buckwheat
* Water (enough to soak groats, plus 1 cup for blending)
* 3 tbsp psyllium husk
* 1 tsp salt
* Seeds of your choice (nigella, sunflower, poppy, flaxseed, etc.)

🌾 Instructions:
1. Soak the buckwheat in water overnight (8–12 hours).
2. Drain (but don’t rinse!).
3. Blend the soaked buckwheat with 1 cup of water until smooth.
4. Transfer to a bowl and let it ferment at room temperature for 12–24 hours (the warmer your kitchen, the less time it needs, you will know it’s ready when the batter has slightly expanded).
5. Stir in the psyllium husk, salt, and your favorite seeds.
6. Pour the mixture into a loaf pan and bake at 200°C/390°F for 1–1 hour 20 minutes, or until a toothpick comes out clean.
7. Remove from the pan and let cool.
8. Once at room temperature, slice and enjoy!

#buckwheat #glutenfree #bread #glutenfreebread #guthealth #microbiome #microbiota

Fermented Buckwheat Bread

This is the most surprising, healthiest and easiest bread you’ll ever make! Best of all, this bread is absolutely delicious and goes well with both sweet and savory toppings.

Buckwheat is an incredibly healthy pseudocereal: naturally gluten-free, high in fiber, low in FODMAPs, and packed with prebiotics, resistant starch, antioxidants, and polyphenols. Fermenting buckwheat not only boosts nutrient absorption but also makes it even easier to digest.
🧪 For more science check out: PMID: 36615659, PMID: 28559601.

RECIPE:
🌾 Ingredients:
* 2 cups buckwheat
* Water (enough to soak groats, plus 1 cup for blending)
* 3 tbsp psyllium husk
* 1 tsp salt
* Seeds of your choice (nigella, sunflower, poppy, flaxseed, etc.)

🌾 Instructions:
1. Soak the buckwheat in water overnight (8–12 hours).
2. Drain (but don’t rinse!).
3. Blend the soaked buckwheat with 1 cup of water until smooth.
4. Transfer to a bowl and let it ferment at room temperature for 12–24 hours (the warmer your kitchen, the less time it needs, you will know it’s ready when the batter has slightly expanded).
5. Stir in the psyllium husk, salt, and your favorite seeds.
6. Pour the mixture into a loaf pan and bake at 200°C/390°F for 1–1 hour 20 minutes, or until a toothpick comes out clean.
7. Remove from the pan and let cool.
8. Once at room temperature, slice and enjoy!

#buckwheat #glutenfree #bread #glutenfreebread #guthealth #microbiome #microbiota

Today is World Nutrition Day! 🌍

It’s a perfect moment to reflect on how childhood nutrition lays the foundation for lifelong health. From supporting neurodevelopment to shaping the immune system and even influencing gene expression, food plays a powerful and complex role in how we grow and thrive.

For science lovers 🧪
PMID: 37813343, PMID: 33668787, PMID: 31603247, PMID: 30836758, PMID: 24899389, PMID: 32111596.

@who.fides
#WorldNutritionDay #WHOFides

Today is World Nutrition Day! 🌍

It’s a perfect moment to reflect on how childhood nutrition lays the foundation for lifelong health. From supporting neurodevelopment to shaping the immune system and even influencing gene expression, food plays a powerful and complex role in how we grow and thrive.

For science lovers 🧪
PMID: 37813343, PMID: 33668787, PMID: 31603247, PMID: 30836758, PMID: 24899389, PMID: 32111596.

@who.fides
#WorldNutritionDay #WHOFides

Fermented Buckwheat Bread

This is the most surprising, healthiest and easiest bread you’ll ever make! Best of all, this bread is absolutely delicious and goes well with both sweet and savory toppings.

Buckwheat is an incredibly healthy pseudocereal: naturally gluten-free, high in fiber, low in FODMAPs, and packed with prebiotics, resistant starch, antioxidants, and polyphenols. Fermenting buckwheat not only boosts nutrient absorption but also makes it even easier to digest.
🧪 For more science check out: PMID: 36615659, PMID: 28559601.

RECIPE:
🌾 Ingredients:
* 2 cups buckwheat
* Water (enough to soak, and 1 cup for the batter)
* 3 tbsp psyllium husk
* 1 tsp salt
* Seeds of your choice (nigella, sunflower, poppy, flaxseed, etc.)

🌾 Instructions:
1. Soak the buckwheat in water overnight (8–12 hours).
2. Drain (but don’t rinse!).
3. Blend the soaked buckwheat with 1 cup of water until smooth.
4. Transfer to a bowl and let it ferment at room temperature for 12–24 hours (the warmer your kitchen, the less time it needs, you will know it’s ready when the batter has slightly expanded).
5. Stir in the psyllium husk, salt, and your favorite seeds.
6. Pour the mixture into a loaf pan and bake at 200°C/390°F for 1–1 hour 20 minutes, or until a toothpick comes out clean.
7. Remove from the pan and let cool.
8. Once at room temperature, slice and enjoy!

#buckwheat #glutenfree #bread #glutenfreebread #guthealth #microbiome #microbiota

Fermented Buckwheat Bread

This is the most surprising, healthiest and easiest bread you’ll ever make! Best of all, this bread is absolutely delicious and goes well with both sweet and savory toppings.

Buckwheat is an incredibly healthy pseudocereal: naturally gluten-free, high in fiber, low in FODMAPs, and packed with prebiotics, resistant starch, antioxidants, and polyphenols. Fermenting buckwheat not only boosts nutrient absorption but also makes it even easier to digest.
🧪 For more science check out: PMID: 36615659, PMID: 28559601.

RECIPE:
🌾 Ingredients:
* 2 cups buckwheat
* Water (enough to soak, and 1 cup for the batter)
* 3 tbsp psyllium husk
* 1 tsp salt
* Seeds of your choice (nigella, sunflower, poppy, flaxseed, etc.)

🌾 Instructions:
1. Soak the buckwheat in water overnight (8–12 hours).
2. Drain (but don’t rinse!).
3. Blend the soaked buckwheat with 1 cup of water until smooth.
4. Transfer to a bowl and let it ferment at room temperature for 12–24 hours (the warmer your kitchen, the less time it needs, you will know it’s ready when the batter has slightly expanded).
5. Stir in the psyllium husk, salt, and your favorite seeds.
6. Pour the mixture into a loaf pan and bake at 200°C/390°F for 1–1 hour 20 minutes, or until a toothpick comes out clean.
7. Remove from the pan and let cool.
8. Once at room temperature, slice and enjoy!

#buckwheat #glutenfree #bread #glutenfreebread #guthealth #microbiome #microbiota

Fermented Buckwheat Bread 🌾

This is the most surprising, healthiest and easiest bread you’ll ever make! Best of all, this bread is absolutely delicious and goes well with both sweet and savory toppings.

Buckwheat is an incredibly healthy pseudocereal: naturally gluten-free, high in fiber, low in FODMAPs, and packed with prebiotics, resistant starch, antioxidants, and polyphenols. Fermenting buckwheat not only boosts nutrient absorption but also makes it even easier to digest.
🧪 For more science check out: PMID: 36615659, PMID: 28559601.

RECIPE:
🌾 Ingredients:
* 2 cups buckwheat
* Water (enough to soak groats, plus 1 cup for blending)
* 3 tbsp psyllium husk
* 1 tsp salt
* Seeds of your choice (nigella, sunflower, poppy, flaxseed, etc.)

🌾 Instructions:
1. Soak the buckwheat in water overnight (8–12 hours).
2. Drain (but don’t rinse!).
3. Blend the soaked buckwheat with 1 cup of water until smooth.
4. Transfer to a bowl and let it ferment at room temperature for 12–24 hours (the warmer your kitchen, the less time it needs, you will know it’s ready when the batter has slightly expanded).
5. Stir in the psyllium husk, salt, and your favorite seeds.
6. Pour the mixture into a loaf pan and bake at 200°C/390°F for 1–1 hour 20 minutes, or until a toothpick comes out clean.
7. Remove from the pan and let cool.
8. Once at room temperature, slice and enjoy!

#buckwheat #glutenfree #bread #glutenfreebread #guthealth #microbiome #microbiota

Fermented Buckwheat Bread 🌾

This is the most surprising, healthiest and easiest bread you’ll ever make! Best of all, this bread is absolutely delicious and goes well with both sweet and savory toppings.

Buckwheat is an incredibly healthy pseudocereal: naturally gluten-free, high in fiber, low in FODMAPs, and packed with prebiotics, resistant starch, antioxidants, and polyphenols. Fermenting buckwheat not only boosts nutrient absorption but also makes it even easier to digest.
🧪 For more science check out: PMID: 36615659, PMID: 28559601.

RECIPE:
🌾 Ingredients:
* 2 cups buckwheat
* Water (enough to soak groats, plus 1 cup for blending)
* 3 tbsp psyllium husk
* 1 tsp salt
* Seeds of your choice (nigella, sunflower, poppy, flaxseed, etc.)

🌾 Instructions:
1. Soak the buckwheat in water overnight (8–12 hours).
2. Drain (but don’t rinse!).
3. Blend the soaked buckwheat with 1 cup of water until smooth.
4. Transfer to a bowl and let it ferment at room temperature for 12–24 hours (the warmer your kitchen, the less time it needs, you will know it’s ready when the batter has slightly expanded).
5. Stir in the psyllium husk, salt, and your favorite seeds.
6. Pour the mixture into a loaf pan and bake at 200°C/390°F for 1–1 hour 20 minutes, or until a toothpick comes out clean.
7. Remove from the pan and let cool.
8. Once at room temperature, slice and enjoy!

#buckwheat #glutenfree #bread #glutenfreebread #guthealth #microbiome #microbiota

Why can stress make any food feel like you ate razor blades? 🪒

You have an important test and either everything you eat is out of your body in 15 minutes 💩, or your gut becomes a balloon that keeps producing its own gas 🎈. Does it sound familiar?

The scientific explanation behind this phenomenon is that the gut and brain are closely linked via the gut-brain axis. Stress can alter this communication, leading to changes in gut motility and the microbiome, increased gut permeability, and amplification of visceral hypersensitivity, making natural processes painful (PMID: 25339800, PMID: 21750565).

What can we do to avoid this during stressful times?
- Reduce high-FODMAP foods when you are stressed. This dietary approach can help manage symptoms like bloating and cramping (PMID: 24076059).
- Make movement a priority; it will keep your gut moving and help with both stress and gas/bloating (PMID: 35766861).
- Practice mindfulness. Clinical studies indicate that mindfulness training can reduce symptom severity, improve quality of life, and enhance psychological well-being (PMID: 21691341).
- Apply heat to your belly; this can help alleviate symptoms. Having a warm non-caffeinated drink can also help (PMID: 28638217).
- Don’t overthink it! While digestive symptoms are definitely real and not “just in your head,” obsessing over them doesn’t help. When this happens, try going for a walk, talking to a friend, or reading a book (PMID: 19379956).

I hope these tips are helpful. Let me know if there are any additional strategies you use in these situations!
💩

#IBS #FODMAPS #guthealth #lowfodmap #midfulness #gutmicrobiome #microbiome #gutbrainaxis #ibslife #plantbased #nutrition #gastroenterology

Why can stress make any food feel like you ate razor blades? 🪒

You have an important test and either everything you eat is out of your body in 15 minutes 💩, or your gut becomes a balloon that keeps producing its own gas 🎈. Does it sound familiar?

The scientific explanation behind this phenomenon is that the gut and brain are closely linked via the gut-brain axis. Stress can alter this communication, leading to changes in gut motility and the microbiome, increased gut permeability, and amplification of visceral hypersensitivity, making natural processes painful (PMID: 25339800, PMID: 21750565).

What can we do to avoid this during stressful times?
- Reduce high-FODMAP foods when you are stressed. This dietary approach can help manage symptoms like bloating and cramping (PMID: 24076059).
- Make movement a priority; it will keep your gut moving and help with both stress and gas/bloating (PMID: 35766861).
- Practice mindfulness. Clinical studies indicate that mindfulness training can reduce symptom severity, improve quality of life, and enhance psychological well-being (PMID: 21691341).
- Apply heat to your belly; this can help alleviate symptoms. Having a warm non-caffeinated drink can also help (PMID: 28638217).
- Don’t overthink it! While digestive symptoms are definitely real and not “just in your head,” obsessing over them doesn’t help. When this happens, try going for a walk, talking to a friend, or reading a book (PMID: 19379956).

I hope these tips are helpful. Let me know if there are any additional strategies you use in these situations!
💩

#IBS #FODMAPS #guthealth #lowfodmap #midfulness #gutmicrobiome #microbiome #gutbrainaxis #ibslife #plantbased #nutrition #gastroenterology

3 habits that will transform your gut health! 💩

For optimal gut health, the diversity of bacteria in your gut is key! 🦠
Research has shown that higher microbial diversity is strongly associated with better health outcomes, while reduced diversity is linked to various diseases, including inflammatory bowel disease, diabetes, and obesity (PMID: 37804567).

Incorporating foods that promote bacterial diversity is essential not only for your gut but also for your overall health!

1. 🌱 Eat a diverse range of plant-based foods: Fruits, vegetables, legumes, whole grains, nuts, and seeds contain essential compounds (phytonutrients and prebiotics) that promote the growth and activity of beneficial gut microbiota. Research shows that consuming at least 30 different plant-based foods per week optimizes microbial diversity, leading to improved gut health.

[PMID: 29795809]
[PMID: 35565680]

2. 🍲 Incorporate fermented foods: Fermented foods such as yogurt, kefir, sauerkraut, kimchi, miso, and kombucha are rich in probiotics that enhance the diversity of beneficial bacteria in your gut. Fermented foods may be valuable in countering the decreased microbiome diversity and increased inflammation prevalent in industrialized society.

[PMID: 34256014]
[PMID: 39449646]

3. 🥘 Prioritize homemade foods, limit ultra-processed foods: ultra-processed foods and high-sugar diets can promote the growth of harmful bacteria while reducing microbial diversity. Conversely, diets rich in whole, homemade foods have been shown to enhance microbial diversity and foster a healthier gut microbiome.

[PMID: 38184104]
[PMID: 38892671]

#guthealth #microbiome #plantbased #fermentedfoods #homemadefoods #ultraprocessedfoods #vegetables #legumes #prebiotics #probiotics

3 habits that will transform your gut health! 💩

For optimal gut health, the diversity of bacteria in your gut is key! 🦠
Research has shown that higher microbial diversity is strongly associated with better health outcomes, while reduced diversity is linked to various diseases, including inflammatory bowel disease, diabetes, and obesity (PMID: 37804567).

Incorporating foods that promote bacterial diversity is essential not only for your gut but also for your overall health!

1. 🌱 Eat a diverse range of plant-based foods: Fruits, vegetables, legumes, whole grains, nuts, and seeds contain essential compounds (phytonutrients and prebiotics) that promote the growth and activity of beneficial gut microbiota. Research shows that consuming at least 30 different plant-based foods per week optimizes microbial diversity, leading to improved gut health.

[PMID: 29795809]
[PMID: 35565680]

2. 🍲 Incorporate fermented foods: Fermented foods such as yogurt, kefir, sauerkraut, kimchi, miso, and kombucha are rich in probiotics that enhance the diversity of beneficial bacteria in your gut. Fermented foods may be valuable in countering the decreased microbiome diversity and increased inflammation prevalent in industrialized society.

[PMID: 34256014]
[PMID: 39449646]

3. 🥘 Prioritize homemade foods, limit ultra-processed foods: ultra-processed foods and high-sugar diets can promote the growth of harmful bacteria while reducing microbial diversity. Conversely, diets rich in whole, homemade foods have been shown to enhance microbial diversity and foster a healthier gut microbiome.

[PMID: 38184104]
[PMID: 38892671]

#guthealth #microbiome #plantbased #fermentedfoods #homemadefoods #ultraprocessedfoods #vegetables #legumes #prebiotics #probiotics

It’s NOT just about PROTEIN and FIBER, but if these nutrients encourage you to eat better, that’s a great start! 🫶🏼

These nutrients are getting a lot of attention, but that’s only part of what whole foods offer. Whole foods, especially plants, provide essential nutrients along with antioxidants, minerals, and vitamins that help support your health. Eating 30+ plants a week improves the diversity of your gut microbiome (PMID: 29795809). Increased microbiome diversity is linked to better metabolic health and a reduced risk of chronic disease (PMCID: PMC12027615).

Instead of counting grams, try this simple approach: fill 1/2 your plate with vegetables and fruits, 1/4 with complex carbohydrates, and a 1/4 with a good source of protein. Then add extras like hemp seeds, tahini, nuts, and seeds to boost your meal even more, and also make it tastier!

The focus should be on creating meals that are nutritious, balanced, and satisfying, and NOT on counting grams of protein and fiber, even if I did so to catch your eye! 😉

#protein #fiber #fibre #plantbased #vegan #plantbaseddiet #guthealth

It’s NOT just about PROTEIN and FIBER, but if these nutrients encourage you to eat better, that’s a great start! 🫶🏼

These nutrients are getting a lot of attention, but that’s only part of what whole foods offer. Whole foods, especially plants, provide essential nutrients along with antioxidants, minerals, and vitamins that help support your health. Eating 30+ plants a week improves the diversity of your gut microbiome (PMID: 29795809). Increased microbiome diversity is linked to better metabolic health and a reduced risk of chronic disease (PMCID: PMC12027615).

Instead of counting grams, try this simple approach: fill 1/2 your plate with vegetables and fruits, 1/4 with complex carbohydrates, and a 1/4 with a good source of protein. Then add extras like hemp seeds, tahini, nuts, and seeds to boost your meal even more, and also make it tastier!

The focus should be on creating meals that are nutritious, balanced, and satisfying, and NOT on counting grams of protein and fiber, even if I did so to catch your eye! 😉

#protein #fiber #fibre #plantbased #vegan #plantbaseddiet #guthealth

Arepas are a great alternative if you have celiac disease or non-celiac gluten sensitivity! 💛

Here’s the recipe:

Ingredients:
💧2 cups of water
🌽 2 cups of pre-cooked cornmeal (P.A.N)
🧂 1 tsp salt
🖤 Optional (but very recommended): 1 tsp of Nigella seeds. Any other seeds work too but they won’t give them this special flavor.
💛
Instructions:
1. In a large bowl add the water and salt.
2. Add the flour and mix until well combined. If you are using them, add the seeds. Your dough is now ready!
4. Roll the dough into small balls and flatten them with your hands. Cook them right away or store in the fridge for up to 3 days (or freeze for up to 3 months).
5. Cook them on a pan with a lid to speed things up, or in an airfryer for 5-10 min to 180°C/360 F.
6. Cut them in halves (without cutting all the way through) and fill them up with your favorite filling. I used hummus.
7. Serve and enjoy! 😍

#glutenfree #arepas #vegan #plantbased #easyrecipes #hummus #celiac #veganuary #guthealth #veganrecipes #veganuary2025

Arepas are a great alternative if you have celiac disease or non-celiac gluten sensitivity! 💛

Here’s the recipe:

Ingredients:
💧2 cups of water
🌽 2 cups of pre-cooked cornmeal (P.A.N)
🧂 1 tsp salt
🖤 Optional (but very recommended): 1 tsp of Nigella seeds. Any other seeds work too but they won’t give them this special flavor.
💛
Instructions:
1. In a large bowl add the water and salt.
2. Add the flour and mix until well combined. If you are using them, add the seeds. Your dough is now ready!
4. Roll the dough into small balls and flatten them with your hands. Cook them right away or store in the fridge for up to 3 days (or freeze for up to 3 months).
5. Cook them on a pan with a lid to speed things up, or in an airfryer for 5-10 min to 180°C/360 F.
6. Cut them in halves (without cutting all the way through) and fill them up with your favorite filling. I used hummus.
7. Serve and enjoy! 😍

#glutenfree #arepas #vegan #plantbased #easyrecipes #hummus #celiac #veganuary #guthealth #veganrecipes #veganuary2025

Arepas are a great alternative if you have celiac disease or non-celiac gluten sensitivity! 💛

Here’s the recipe:

Ingredients:
💧2 cups of water
🌽 2 cups of pre-cooked cornmeal (P.A.N)
🧂 1 tsp salt
🖤 Optional (but very recommended): 1 tsp of Nigella seeds. Any other seeds work too but they won’t give them this special flavor.
💛
Instructions:
1. In a large bowl add the water and salt.
2. Add the flour and mix until well combined. If you are using them, add the seeds. Your dough is now ready!
4. Roll the dough into small balls and flatten them with your hands. Cook them right away or store in the fridge for up to 3 days (or freeze for up to 3 months).
5. Cook them on a pan with a lid to speed things up, or in an airfryer for 5-10 min to 180°C/360 F.
6. Cut them in halves (without cutting all the way through) and fill them up with your favorite filling. I used hummus.
7. Serve and enjoy! 😍

#glutenfree #arepas #vegan #plantbased #easyrecipes #hummus #celiac #veganuary #guthealth #veganrecipes

Arepas are a great alternative if you have celiac disease or non-celiac gluten sensitivity! 💛

Here’s the recipe:

Ingredients:
💧2 cups of water
🌽 2 cups of pre-cooked cornmeal (P.A.N)
🧂 1 tsp salt
🖤 Optional (but very recommended): 1 tsp of Nigella seeds. Any other seeds work too but they won’t give them this special flavor.
💛
Instructions:
1. In a large bowl add the water and salt.
2. Add the flour and mix until well combined. If you are using them, add the seeds. Your dough is now ready!
4. Roll the dough into small balls and flatten them with your hands. Cook them right away or store in the fridge for up to 3 days (or freeze for up to 3 months).
5. Cook them on a pan with a lid to speed things up, or in an airfryer for 5-10 min to 180°C/360 F.
6. Cut them in halves (without cutting all the way through) and fill them up with your favorite filling. I used hummus.
7. Serve and enjoy! 😍

#glutenfree #arepas #vegan #plantbased #easyrecipes #hummus #celiac #veganuary #guthealth #veganrecipes

Today is World IBD Day! 💜

Inflammatory Bowel Disease (IBD) is a multifactorial condition influenced by genetics and environmental exposures, yet the importance of adequate nutrition is often underestimated. Here are some well-established nutrition facts that can be helpful in IBD:

💜 Nutrition plays an essential role in treatment and can induce remission. The Crohn’s Disease Exclusion Diet (CDED) combines whole foods with partial enteral nutrition while eliminating inflammatory triggers. This approach has achieved remission rates of 60-70% (PMID: 38213632).

💜 Research demonstrates that fiber reduces inflammation and shouldn’t be avoided during remission (with some exceptions). Although healthcare providers often recommend low-fiber diets (~10g/day) for short-term control of symptoms, clinical trials show that dietary fiber improves symptoms, quality of life, and gut health by balancing inflammation and supporting the microbiome (PMID: 38674799). Crohn’s patients who maintain high-fiber foods experience 40% fewer disease flares compared to those avoiding fiber (PMID: 26748217).

💜 The type of dietary fat significantly impacts IBD. Western diets typically contain high levels of omega-6 fatty acids and insufficient omega-3s. Excess omega-6s promote inflammation and compromise gut barrier function (PMID: 36839254), while omega-3s show beneficial effects (PMID: 38213632).

💜 Ultra-processed foods contain concerning ingredients. Components such as synthetic emulsifiers, carrageenan, carboxy-methyl-cellulose, maltodextrin, and Polysorbate 80 disrupt both microbiota and gut mucosal lining (PMID: 35226642).

💜 Bonus track 🎧: Incorporating turmeric shows promising results. Its active compound, curcumin, reduces inflammation by inhibiting pro-inflammatory cytokines and enhances intestinal barrier function (PMID: 25521115, 23143785). Studies demonstrate improved gut permeability and normalized inflammatory markers (PMID: 29420166, 28249988).

I hope these tips useful! Don’t forget to talk to your gastroenterologist before making any changes!
💜

#ibd #microbiota #microbiome #guthealth #fiber #ibdawareness #ibdnutrition

Today is World IBD Day! 💜

Inflammatory Bowel Disease (IBD) is a multifactorial condition influenced by genetics and environmental exposures, yet the importance of adequate nutrition is often underestimated. Here are some well-established nutrition facts that can be helpful in IBD:

💜 Nutrition plays an essential role in treatment and can induce remission. The Crohn’s Disease Exclusion Diet (CDED) combines whole foods with partial enteral nutrition while eliminating inflammatory triggers. This approach has achieved remission rates of 60-70% (PMID: 38213632).

💜 Research demonstrates that fiber reduces inflammation and shouldn’t be avoided during remission (with some exceptions). Although healthcare providers often recommend low-fiber diets (~10g/day) for short-term control of symptoms, clinical trials show that dietary fiber improves symptoms, quality of life, and gut health by balancing inflammation and supporting the microbiome (PMID: 38674799). Crohn’s patients who maintain high-fiber foods experience 40% fewer disease flares compared to those avoiding fiber (PMID: 26748217).

💜 The type of dietary fat significantly impacts IBD. Western diets typically contain high levels of omega-6 fatty acids and insufficient omega-3s. Excess omega-6s promote inflammation and compromise gut barrier function (PMID: 36839254), while omega-3s show beneficial effects (PMID: 38213632).

💜 Ultra-processed foods contain concerning ingredients. Components such as synthetic emulsifiers, carrageenan, carboxy-methyl-cellulose, maltodextrin, and Polysorbate 80 disrupt both microbiota and gut mucosal lining (PMID: 35226642).

💜 Bonus track 🎧: Incorporating turmeric shows promising results. Its active compound, curcumin, reduces inflammation by inhibiting pro-inflammatory cytokines and enhances intestinal barrier function (PMID: 25521115, 23143785). Studies demonstrate improved gut permeability and normalized inflammatory markers (PMID: 29420166, 28249988).

I hope these tips useful! Don’t forget to talk to your gastroenterologist before making any changes!
💜

#ibd #microbiota #microbiome #guthealth #fiber #ibdawareness #ibdnutrition

Today is World IBD Day! 💜
IBD (Inflammatory Bowel Disease) involves multiple factors including genetics, infections, and environmental influences, with nutrition being one of the most controllable aspects. Here are some well-established nutritional findings for IBD (Crohn’s & Colitis): 💜

💜 Nutrition plays an essential role in treatment and can induce remission. The Crohn’s Disease Exclusion Diet (CDED) combines whole foods with partial enteral nutrition while eliminating inflammatory triggers. This approach has achieved remission rates of 60-70% (PMID: 38213632).

💜 Research demonstrates that fiber reduces inflammation and shouldn’t be avoided during remission. Although healthcare providers often recommend low-fiber diets (~10g/day) for short-term control of symptoms, clinical trials show that dietary fiber improves symptoms, quality of life, and gut health by balancing inflammation and supporting the microbiome (PMID: 38674799). Crohn’s patients who maintain high-fiber foods experience 40% fewer disease flares compared to those avoiding fiber (PMID: 26748217).

💜 The type of dietary fat significantly impacts IBD. Western diets typically contain high levels of omega-6 fatty acids and insufficient omega-3s. Excess omega-6s promote inflammation and compromise gut barrier function (PMID: 36839254), while omega-3s show beneficial effects (PMID: 38213632).

💜 Ultra-processed foods contain concerning ingredients. Components such as synthetic emulsifiers, carrageenan, carboxy-methyl-cellulose, maltodextrin, and Polysorbate 80 disrupt both microbiota and gut mucosal lining (PMID: 35226642).

💜 Bonus track 🎧: Incorporating turmeric shows promising results. Its active compound, curcumin, reduces inflammation by inhibiting pro-inflammatory cytokines and enhances intestinal barrier function (PMID: 25521115, 23143785). Studies demonstrate improved gut permeability and normalized inflammatory markers (PMID: 29420166, 28249988).

I hope these tips useful! Don’t forget to talk to your gastroenterologist before making any changes!
💜

#ibd #microbiota #microbiome #guthealth #fiber

Today is World IBD Day! 💜
IBD (Inflammatory Bowel Disease) involves multiple factors including genetics, infections, and environmental influences, with nutrition being one of the most controllable aspects. Here are some well-established nutritional findings for IBD (Crohn’s & Colitis): 💜

💜 Nutrition plays an essential role in treatment and can induce remission. The Crohn’s Disease Exclusion Diet (CDED) combines whole foods with partial enteral nutrition while eliminating inflammatory triggers. This approach has achieved remission rates of 60-70% (PMID: 38213632).

💜 Research demonstrates that fiber reduces inflammation and shouldn’t be avoided during remission. Although healthcare providers often recommend low-fiber diets (~10g/day) for short-term control of symptoms, clinical trials show that dietary fiber improves symptoms, quality of life, and gut health by balancing inflammation and supporting the microbiome (PMID: 38674799). Crohn’s patients who maintain high-fiber foods experience 40% fewer disease flares compared to those avoiding fiber (PMID: 26748217).

💜 The type of dietary fat significantly impacts IBD. Western diets typically contain high levels of omega-6 fatty acids and insufficient omega-3s. Excess omega-6s promote inflammation and compromise gut barrier function (PMID: 36839254), while omega-3s show beneficial effects (PMID: 38213632).

💜 Ultra-processed foods contain concerning ingredients. Components such as synthetic emulsifiers, carrageenan, carboxy-methyl-cellulose, maltodextrin, and Polysorbate 80 disrupt both microbiota and gut mucosal lining (PMID: 35226642).

💜 Bonus track 🎧: Incorporating turmeric shows promising results. Its active compound, curcumin, reduces inflammation by inhibiting pro-inflammatory cytokines and enhances intestinal barrier function (PMID: 25521115, 23143785). Studies demonstrate improved gut permeability and normalized inflammatory markers (PMID: 29420166, 28249988).

I hope these tips useful! Don’t forget to talk to your gastroenterologist before making any changes!
💜

#ibd #microbiota #microbiome #guthealth #fiber

If you don’t feed your gut microbes, they will find something else to eat (your intestinal mucus lining)💩

I hope you find these tips helpful to increase your fiber intake! 🌱

References for science lovers 🧪
PMID: 37505311 , PMID: 27863247, PMID: 38011755, PMID: 30202317, PMID: 34836083, PMID: 31696832, PMID: 32051759

#microbiome #guthealth #fiber #gutbacteria #microbiota

If you don’t feed your gut microbes, they will find something else to eat (your intestinal mucus lining)💩

I hope you find these tips helpful to increase your fiber intake! 🌱

References for science lovers 🧪
PMID: 37505311 , PMID: 27863247, PMID: 38011755, PMID: 30202317, PMID: 34836083, PMID: 31696832, PMID: 32051759

#microbiome #guthealth #fiber #gutbacteria #microbiota

Arepas are a great alternative if you have celiac disease or non-celiac gluten sensitivity! 💛

Here’s the recipe:

Ingredients:
💧2 cups of water
🌽 2 cups of pre-cooked cornmeal (P.A.N)
🧂 1 tsp salt
🖤 Optional (but very recommended): 1 tsp of Nigella seeds. Any other seeds work too but they won’t give them this special flavor.
💛
Instructions:
1. In a large bowl add the water and salt.
2. Add the flour and mix until well combined. If you are using them, add the seeds. Your dough is now ready!
4. Roll the dough into small balls and flatten them with your hands. Cook them right away or store in the fridge for up to 3 days (or freeze for up to 3 months).
5. Cook them on a pan with a lid to speed things up, or in an airfryer for 5-10 min to 180°C/360 F.
6. Cut them in halves (without cutting all the way through) and fill them up with your favorite filling. I used hummus.
7. Serve and enjoy! 😍

#glutenfree #arepas #vegan #plantbased #easyrecipes #hummus #celiac #veganuary #guthealth #veganrecipes #veganuary2025

Arepas are a great alternative if you have celiac disease or non-celiac gluten sensitivity! 💛

Here’s the recipe:

Ingredients:
💧2 cups of water
🌽 2 cups of pre-cooked cornmeal (P.A.N)
🧂 1 tsp salt
🖤 Optional (but very recommended): 1 tsp of Nigella seeds. Any other seeds work too but they won’t give them this special flavor.
💛
Instructions:
1. In a large bowl add the water and salt.
2. Add the flour and mix until well combined. If you are using them, add the seeds. Your dough is now ready!
4. Roll the dough into small balls and flatten them with your hands. Cook them right away or store in the fridge for up to 3 days (or freeze for up to 3 months).
5. Cook them on a pan with a lid to speed things up, or in an airfryer for 5-10 min to 180°C/360 F.
6. Cut them in halves (without cutting all the way through) and fill them up with your favorite filling. I used hummus.
7. Serve and enjoy! 😍

#glutenfree #arepas #vegan #plantbased #easyrecipes #hummus #celiac #veganuary #guthealth #veganrecipes #veganuary2025

My New Favorite Bean Dip 🫘 & the Amazing Benefits of Beans!

I turned some slightly overcooked pinto beans (🫣) into this creamy bean spread that’s much better than what I had planned for these beans in the first place, and it’s full of protein, fiber, and phytonutrients!

Here’s the RECIPE: 🫘
Ingredients:
* 2 cups of cooked (480 g) pinto beans
* 1/4 cup tahini
* Juice of 1 lemon
* 1 clove garlic
* 1/2 tsp chili powder
* 1/2 tsp cumin
* 1/2 tsp salt
Toppings:
* Lemon zest
* Dried tomatoes
* Cilantro

Simply blend the ingredients, top with lemon zest, dried tomatoes, and cilantro, and enjoy your delicious dip! 😍

Bonus: Nutritional Benefits of Beans! 🫘
* Cardiovascular Health: A randomized control trial showed that incorporating 1 cup (190 g) of legumes per day helped improve HbA1c, reduced total cholesterol (–8 mg/dL) and triglycerides (–22 mg/dL), and lowered blood pressure, heart rate, body weight (–2.7 kg), and waist circumference (–1.4 cm) compared to a high-wheat fiber diet.
* Gut Health: The resistant starch and soluble fiber in beans promote fermentation in the distal colon, which increases the production of short-chain fatty acids (SCFAs) that strengthen gut barrier function.
* Colorectal Cancer Prevention: A meta-analysis of 14 prospective studies found that a higher intake of legumes was associated with a 9% lower risk of developing colorectal cancer.
* Obesity Management: A cross-Sectional Study of 246 Women found that as bean intake increased, body fat levels tended to decrease.

When you try this bean dip, remember these benefits and share them with your friends and family! 🫘

Sources: PMID: 33562498, PMID: 23089999, PMID: 35565693, PMID: 25739376, PMID: 32587765

#legumes #guthealth #vegan #plantbased #beans #microbiome #plantbasednutrition #beanspread #plantbasedrecipes

My New Favorite Bean Dip 🫘 & the Amazing Benefits of Beans!

I turned some slightly overcooked pinto beans (🫣) into this creamy bean spread that’s much better than what I had planned for these beans in the first place, and it’s full of protein, fiber, and phytonutrients!

Here’s the RECIPE: 🫘
Ingredients:
* 2 cups of cooked (480 g) pinto beans
* 1/4 cup tahini
* Juice of 1 lemon
* 1 clove garlic
* 1/2 tsp chili powder
* 1/2 tsp cumin
* 1/2 tsp salt
Toppings:
* Lemon zest
* Dried tomatoes
* Cilantro

Simply blend the ingredients, top with lemon zest, dried tomatoes, and cilantro, and enjoy your delicious dip! 😍

Bonus: Nutritional Benefits of Beans! 🫘
* Cardiovascular Health: A randomized control trial showed that incorporating 1 cup (190 g) of legumes per day helped improve HbA1c, reduced total cholesterol (–8 mg/dL) and triglycerides (–22 mg/dL), and lowered blood pressure, heart rate, body weight (–2.7 kg), and waist circumference (–1.4 cm) compared to a high-wheat fiber diet.
* Gut Health: The resistant starch and soluble fiber in beans promote fermentation in the distal colon, which increases the production of short-chain fatty acids (SCFAs) that strengthen gut barrier function.
* Colorectal Cancer Prevention: A meta-analysis of 14 prospective studies found that a higher intake of legumes was associated with a 9% lower risk of developing colorectal cancer.
* Obesity Management: A cross-Sectional Study of 246 Women found that as bean intake increased, body fat levels tended to decrease.

When you try this bean dip, remember these benefits and share them with your friends and family! 🫘

Sources: PMID: 33562498, PMID: 23089999, PMID: 35565693, PMID: 25739376, PMID: 32587765

#legumes #guthealth #vegan #plantbased #beans #microbiome #plantbasednutrition #beanspread #plantbasedrecipes

Let’s debunk these myths and learn about the potential of SOY in your diet! ✨

Soy has long been a topic of debate, mostly because of its unique isoflavone content. These compounds are known for their potential benefits, yet some studies have labeled them as endocrine disruptors. However, recent reviews (PMID: 36034914, PMID: 33775173) suggest that neither soy nor its isoflavones should be considered endocrine disruptors.

Myth #1: “Soy Messes with Your Hormones” ❌
Isoflavones in soy can interact with estrogen receptors, but their effects are much milder than the body’s natural estrogen. They tend to bind preferentially to ERβ rather than ERα, which means they generally do not disrupt normal hormonal function and might even help with hormone-related health issues (PMID: 27161216, PMID: 29304010).

Myth #2: “Soy Increases Breast Cancer Risk” ❌
Research suggests the opposite. Studies have shown about a 10% reduced risk in Western populations and as much as a 41% reduction in Asian populations. A meta-analysis found that a 10 mg/day increase in soy isoflavone intake is associated with a 3% reduced risk of breast cancer. In breast cancer patients, soy consumption has been linked to a 25% reduction in recurrence risk and up to a 16% lower risk of mortality (PMID: 27161216, PMID: 31754945).

Myth #3: “Soy Causes Infertility” ❌
Data indicate that soy consumption does not negatively affect fertility. In fact, one prospective cohort study reported a 77% increase in live births during assisted reproductive technology cycles among women who consumed 12 mg of phytoestrogens per day. In men, studies have shown that soy protein and isoflavones do not significantly change reproductive hormone levels (PMID: 28844822, PMID: 35320928, PMID: 33383165).

Additional benefits & Conclusions: Soy is an excellent plant-based protein source. It can help lower LDL cholesterol, improve blood sugar management, support a healthy gut microbiome, lower the risk of osteoporosis, and may even improve cognitive function! (PMID: 29304010, PMID: 36034914).

Next time someone messes with your tofu, share this post with them! 🫛

#soy #nutrition #nutritionscience #plantbased #soya

Let’s debunk these myths and learn about the potential of SOY in your diet! ✨

Soy has long been a topic of debate, mostly because of its unique isoflavone content. These compounds are known for their potential benefits, yet some studies have labeled them as endocrine disruptors. However, recent reviews (PMID: 36034914, PMID: 33775173) suggest that neither soy nor its isoflavones should be considered endocrine disruptors.

Myth #1: “Soy Messes with Your Hormones” ❌
Isoflavones in soy can interact with estrogen receptors, but their effects are much milder than the body’s natural estrogen. They tend to bind preferentially to ERβ rather than ERα, which means they generally do not disrupt normal hormonal function and might even help with hormone-related health issues (PMID: 27161216, PMID: 29304010).

Myth #2: “Soy Increases Breast Cancer Risk” ❌
Research suggests the opposite. Studies have shown about a 10% reduced risk in Western populations and as much as a 41% reduction in Asian populations. A meta-analysis found that a 10 mg/day increase in soy isoflavone intake is associated with a 3% reduced risk of breast cancer. In breast cancer patients, soy consumption has been linked to a 25% reduction in recurrence risk and up to a 16% lower risk of mortality (PMID: 27161216, PMID: 31754945).

Myth #3: “Soy Causes Infertility” ❌
Data indicate that soy consumption does not negatively affect fertility. In fact, one prospective cohort study reported a 77% increase in live births during assisted reproductive technology cycles among women who consumed 12 mg of phytoestrogens per day. In men, studies have shown that soy protein and isoflavones do not significantly change reproductive hormone levels (PMID: 28844822, PMID: 35320928, PMID: 33383165).

Additional benefits & Conclusions: Soy is an excellent plant-based protein source. It can help lower LDL cholesterol, improve blood sugar management, support a healthy gut microbiome, lower the risk of osteoporosis, and may even improve cognitive function! (PMID: 29304010, PMID: 36034914).

Next time someone messes with your tofu, share this post with them! 🫛

#soy #nutrition #nutritionscience #plantbased #soya

Arepas are a great alternative if you have celiac disease or non-celiac gluten sensitivity! 💛

Here’s the recipe:

Ingredients:
💧2 cups of water
🌽 2 cups of pre-cooked cornmeal (P.A.N)
🧂 1 tsp salt
🖤 Optional (but very recommended): 1 tsp of Nigella seeds. Any other seeds work too but they won’t give them this special flavor.
💛
Instructions:
1. In a large bowl add the water and salt.
2. Add the flour and mix until well combined. If you are using them, add the seeds. Your dough is now ready!
4. Roll the dough into small balls and flatten them with your hands. Cook them right away or store in the fridge for up to 3 days (or freeze for up to 3 months).
5. Cook them on a pan with a lid to speed things up, or in an airfryer for 5-10 min to 180°C/360 F.
6. Cut them in halves (without cutting all the way through) and fill them up with your favorite filling. I used hummus.
7. Serve and enjoy! 😍

#glutenfree #arepas #vegan #plantbased #easyrecipes #hummus #celiac #veganuary #guthealth #veganrecipes

Arepas are a great alternative if you have celiac disease or non-celiac gluten sensitivity! 💛

Here’s the recipe:

Ingredients:
💧2 cups of water
🌽 2 cups of pre-cooked cornmeal (P.A.N)
🧂 1 tsp salt
🖤 Optional (but very recommended): 1 tsp of Nigella seeds. Any other seeds work too but they won’t give them this special flavor.
💛
Instructions:
1. In a large bowl add the water and salt.
2. Add the flour and mix until well combined. If you are using them, add the seeds. Your dough is now ready!
4. Roll the dough into small balls and flatten them with your hands. Cook them right away or store in the fridge for up to 3 days (or freeze for up to 3 months).
5. Cook them on a pan with a lid to speed things up, or in an airfryer for 5-10 min to 180°C/360 F.
6. Cut them in halves (without cutting all the way through) and fill them up with your favorite filling. I used hummus.
7. Serve and enjoy! 😍

#glutenfree #arepas #vegan #plantbased #easyrecipes #hummus #celiac #veganuary #guthealth #veganrecipes

It’s NOT just about PROTEIN and FIBER, but if these nutrients encourage you to eat better, that’s a great start! 🫶🏼

These nutrients are getting a lot of attention, but that’s only part of what whole foods offer. Whole foods, especially plants, provide essential nutrients along with antioxidants, minerals, and vitamins that help support your health. Eating 30+ plants a week improves the diversity of your gut microbiome (PMID: 29795809). Increased microbiome diversity is linked to better metabolic health and a reduced risk of chronic disease (PMCID: PMC12027615).

Instead of counting grams, try this simple approach: fill 1/2 your plate with vegetables and fruits, 1/4 with complex carbohydrates, and a 1/4 with a good source of protein. Then add extras like hemp seeds, tahini, nuts, and seeds to boost your meal even more, and also make it tastier!

The focus should be on creating meals that are nutritious, balanced, and satisfying, and NOT on counting grams of protein and fiber, even if I did so to catch your eye! 😉

#protein #fiber #fibre #plantbased #vegan #plantbaseddiet #guthealth

It’s NOT just about PROTEIN and FIBER, but if these nutrients encourage you to eat better, that’s a great start! 🫶🏼

These nutrients are getting a lot of attention, but that’s only part of what whole foods offer. Whole foods, especially plants, provide essential nutrients along with antioxidants, minerals, and vitamins that help support your health. Eating 30+ plants a week improves the diversity of your gut microbiome (PMID: 29795809). Increased microbiome diversity is linked to better metabolic health and a reduced risk of chronic disease (PMCID: PMC12027615).

Instead of counting grams, try this simple approach: fill 1/2 your plate with vegetables and fruits, 1/4 with complex carbohydrates, and a 1/4 with a good source of protein. Then add extras like hemp seeds, tahini, nuts, and seeds to boost your meal even more, and also make it tastier!

The focus should be on creating meals that are nutritious, balanced, and satisfying, and NOT on counting grams of protein and fiber, even if I did so to catch your eye! 😉

#protein #fiber #fibre #plantbased #vegan #plantbaseddiet #guthealth

It’s NOT just about PROTEIN and FIBER, but if these nutrients encourage you to eat better, that’s a great start! 🫶🏼

These nutrients are getting a lot of attention, but that’s only part of what whole foods offer. Whole foods, especially plants, provide essential nutrients along with antioxidants, minerals, and vitamins that help support your health. Eating 30+ plants a week improves the diversity of your gut microbiome (PMID: 29795809). Increased microbiome diversity is linked to better metabolic health and a reduced risk of chronic disease (PMCID: PMC12027615).

Instead of counting grams, try this simple approach: fill 1/2 your plate with vegetables and fruits, 1/4 with complex carbohydrates, and a 1/4 with a good source of protein. Then add extras like hemp seeds, tahini, nuts, and seeds to boost your meal even more, and also make it tastier!

The focus should be on creating meals that are nutritious, balanced, and satisfying, and NOT on counting grams of protein and fiber, even if I did so to catch your eye! 😉

#protein #fiber #fibre #plantbased #vegan #plantbaseddiet #guthealth

It’s NOT just about PROTEIN and FIBER, but if these nutrients encourage you to eat better, that’s a great start! 🫶🏼

These nutrients are getting a lot of attention, but that’s only part of what whole foods offer. Whole foods, especially plants, provide essential nutrients along with antioxidants, minerals, and vitamins that help support your health. Eating 30+ plants a week improves the diversity of your gut microbiome (PMID: 29795809). Increased microbiome diversity is linked to better metabolic health and a reduced risk of chronic disease (PMCID: PMC12027615).

Instead of counting grams, try this simple approach: fill 1/2 your plate with vegetables and fruits, 1/4 with complex carbohydrates, and a 1/4 with a good source of protein. Then add extras like hemp seeds, tahini, nuts, and seeds to boost your meal even more, and also make it tastier!

The focus should be on creating meals that are nutritious, balanced, and satisfying, and NOT on counting grams of protein and fiber, even if I did so to catch your eye! 😉

#protein #fiber #fibre #plantbased #vegan #plantbaseddiet #guthealth

It’s NOT just about PROTEIN and FIBER, but if these nutrients encourage you to eat better, that’s a great start! 🫶🏼

These nutrients are getting a lot of attention, but that’s only part of what whole foods offer. Whole foods, especially plants, provide essential nutrients along with antioxidants, minerals, and vitamins that help support your health.

Instead of counting grams, try this simple approach: fill 1/2 your plate with vegetables and fruits, 1/4 with complex carbohydrates, and a 1/4 with a good source of protein. Then add extras like hemp seeds, tahini, nuts, and seeds to boost your meal even more, and also make it tastier!

The focus should be on creating meals that are nutritious, balanced, and satisfying, and NOT on counting grams of protein and fiber, even if I did so to catch your eye! 😉

#protein #fiber #wholefoods #plantbased #plantbaseddiet #guthealth

It’s NOT just about PROTEIN and FIBER, but if these nutrients encourage you to eat better, that’s a great start! 🫶🏼

These nutrients are getting a lot of attention, but that’s only part of what whole foods offer. Whole foods, especially plants, provide essential nutrients along with antioxidants, minerals, and vitamins that help support your health.

Instead of counting grams, try this simple approach: fill 1/2 your plate with vegetables and fruits, 1/4 with complex carbohydrates, and a 1/4 with a good source of protein. Then add extras like hemp seeds, tahini, nuts, and seeds to boost your meal even more, and also make it tastier!

The focus should be on creating meals that are nutritious, balanced, and satisfying, and NOT on counting grams of protein and fiber, even if I did so to catch your eye! 😉

#protein #fiber #wholefoods #plantbased #plantbaseddiet #guthealth

Let’s debunk these myths and learn about the potential of SOY in your diet! ✨

Soy has long been a topic of debate, mostly because of its unique isoflavone content. These compounds are known for their potential benefits, yet some studies have labeled them as endocrine disruptors. However, recent reviews (PMID: 36034914, PMID: 33775173) suggest that neither soy nor its isoflavones should be considered endocrine disruptors.

Myth #1: “Soy Messes with Your Hormones” ❌
Isoflavones in soy can interact with estrogen receptors, but their effects are much milder than the body’s natural estrogen. They tend to bind preferentially to ERβ rather than ERα, which means they generally do not disrupt normal hormonal function and might even help with hormone-related health issues (PMID: 27161216, PMID: 29304010).

Myth #2: “Soy Increases Breast Cancer Risk” ❌
Research suggests the opposite. Studies have shown about a 10% reduced risk in Western populations and as much as a 41% reduction in Asian populations. A meta-analysis found that a 10 mg/day increase in soy isoflavone intake is associated with a 3% reduced risk of breast cancer. In breast cancer patients, soy consumption has been linked to a 25% reduction in recurrence risk and up to a 16% lower risk of mortality (PMID: 27161216, PMID: 31754945).

Myth #3: “Soy Causes Infertility” ❌
Data indicate that soy consumption does not negatively affect fertility. In fact, one prospective cohort study reported a 77% increase in live births during assisted reproductive technology cycles among women who consumed 12 mg of phytoestrogens per day. In men, studies have shown that soy protein and isoflavones do not significantly change reproductive hormone levels (PMID: 28844822, PMID: 35320928, PMID: 33383165).

Additional benefits & Conclusions: Soy is an excellent plant-based protein source. It can help lower LDL cholesterol, improve blood sugar management, support a healthy gut microbiome, lower the risk of osteoporosis, and may even improve cognitive function! (PMID: 29304010, PMID: 36034914).

Next time someone messes with your tofu, share this post with them! 🫛

#soy #soymyths #plantbased #isoflavones #nutritionfacts

Let’s debunk these myths and learn about the potential of SOY in your diet! ✨

Soy has long been a topic of debate, mostly because of its unique isoflavone content. These compounds are known for their potential benefits, yet some studies have labeled them as endocrine disruptors. However, recent reviews (PMID: 36034914, PMID: 33775173) suggest that neither soy nor its isoflavones should be considered endocrine disruptors.

Myth #1: “Soy Messes with Your Hormones” ❌
Isoflavones in soy can interact with estrogen receptors, but their effects are much milder than the body’s natural estrogen. They tend to bind preferentially to ERβ rather than ERα, which means they generally do not disrupt normal hormonal function and might even help with hormone-related health issues (PMID: 27161216, PMID: 29304010).

Myth #2: “Soy Increases Breast Cancer Risk” ❌
Research suggests the opposite. Studies have shown about a 10% reduced risk in Western populations and as much as a 41% reduction in Asian populations. A meta-analysis found that a 10 mg/day increase in soy isoflavone intake is associated with a 3% reduced risk of breast cancer. In breast cancer patients, soy consumption has been linked to a 25% reduction in recurrence risk and up to a 16% lower risk of mortality (PMID: 27161216, PMID: 31754945).

Myth #3: “Soy Causes Infertility” ❌
Data indicate that soy consumption does not negatively affect fertility. In fact, one prospective cohort study reported a 77% increase in live births during assisted reproductive technology cycles among women who consumed 12 mg of phytoestrogens per day. In men, studies have shown that soy protein and isoflavones do not significantly change reproductive hormone levels (PMID: 28844822, PMID: 35320928, PMID: 33383165).

Additional benefits & Conclusions: Soy is an excellent plant-based protein source. It can help lower LDL cholesterol, improve blood sugar management, support a healthy gut microbiome, lower the risk of osteoporosis, and may even improve cognitive function! (PMID: 29304010, PMID: 36034914).

Next time someone messes with your tofu, share this post with them! 🫛

#soy #soymyths #plantbased #isoflavones #nutritionfacts

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