Improve Gut Health: Tips for a Healthier Digestive System

BE BETTER TO YOUR GUT
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If your gut is feeling a bit sluggish then there’s a few things you can do.
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It’s important to take any gut conditions, allergies, intolerances or requirements for low FODMAP foods into consideration. Not all of these options will suit everyone.
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1. Include prebiotic fibre. Good bugs in your gut feed on this fibre, helping them to multiply
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2. Include probiotic (good bugs) rich foods including yoghurt, kefir, kimchi, sauerkraut & miso. Supplements are also available.
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3. Eat plenty of soluble (for softening) and insoluble fibre (for bulking). While some foods are richer in one type than the other- most fibre rich foods contain a combo of both. Because they work differently it is important to get both types. Too much soluble can lead to loose stools, and too much insoluble may cause constipation. In Aus the recommendation is approx 30g per day, but some need more or less. If you eat too much fibre without enough fluid then constipation can be a result. (Hope this answers your question @issys_belly @nat_tilly). @kuswangmo To answer your question about psyllium husk. Psyllium is mostly soluble fibre – which is sometimes why over the counter supplements may not work as well as you hope.. because they don’t have the balance of insoluble needed for bulking
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4. Enough fluid is needed to make sure gut transit works! Contrary to popular thought- fluids like coffee and tea DO contribute to hydration (water is still king though)
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5. Resistant starch moves through the small into the large intestine without being digested. While it is not technically a dietary fibre, it functions in a similar way. RS helps support a healthy gut by increasing good bacteria levels and has been shown to reduce the risk of colorectal cancer
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Title: The Surprising Caloric Content of Common Ingredients

Introduction:
Many people are unaware of the caloric content of the ingredients they use in their cooking. Understanding the calorie counts of different foods can help individuals make healthier choices and better manage their weight. In this article, we will explore some common ingredients and their caloric value.

Heading: Understanding Calories
Before we delve into the calorie content of specific ingredients, it’s important to understand what a calorie actually is. A calorie is a unit of measurement used to quantify the amount of energy contained in food. When we consume more calories than our bodies need, the excess energy is stored as fat, leading to weight gain.

Heading: High-Calorie Ingredients
Some ingredients are surprisingly high in calories, making them important to use in moderation. For example, just one tablespoon of olive oil contains approximately 120 calories. Nuts and seeds are another high-calorie ingredient, with almonds containing around 160 calories per ounce and chia seeds containing 137 calories per ounce.

Heading: Low-Calorie Ingredients
On the other hand, some ingredients are low in calories and can be enjoyed in larger quantities. Vegetables like cucumbers, lettuce, and zucchini are all low-calorie options. For example, one cup of cucumber slices contains only 16 calories, making it a great choice for healthy snacking.

Heading: Balancing Your Meals
It’s important to strike a balance when it comes to the caloric content of your ingredients. Aim to include a mix of high and low-calorie foods in your meals to ensure you are getting the nutrients you need without consuming excess calories. For example, pairing a small amount of high-calorie cheese with a large salad made with low-calorie vegetables can create a balanced and satisfying meal.

Conclusion:
Being mindful of the caloric content of the ingredients you use in your cooking can help you make healthier choices and better manage your weight. By understanding which foods are high and low in calories, you can create delicious and nutritious meals that support your overall health and wellness.

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