I’m seeing more people struggle to recover from virus infections:

• Struggling to get their energy back.

• Struggling with coughing that keeps hanging on.

• Experiencing ongoing secondary ailments, one after the other.

These symptoms all point to poor immune function that you need to rebuild.

If you or someone you know is struggling to recover their health and regain energy, it’s important to realise that immune function is directly related to inflammation and gut health.

When your gut microbiome is healthy, your immune system is better able to heal and protect you from disease-causing viruses and bacteria, and aid recovery too.

A simple nutrient tonic you can add to your morning routine is to combine one level teaspoon of Nourish prebiotic powder to rebuild beneficial microorganisms PLUS one level teaspoon of Turkey Tail mushroom powder for its antiviral, anti-inflammatory, and strengthening properties.

IMMUNE TONIC RECIPE

Ingredients

1 level teaspoon of Nourish prebiotic powder.

1 level teaspoon of Turkey Tail (Coriolus versicolor) mushroom powder.

¼ cup of organic plant-based milk – Bonsoy, Almond, Coconut, or Hemp milk.

¼ cup hot water.

Instructions

Pour the milk and then the hot water into a sturdy glass or teacup.

Add the Nourish and Turkey Tail ingredients and whisk until the powder dissolves into the liquid.

If you are sensitive to the flavour of mushrooms, use unfiltered (cloudy) cold-pressed organic apple or pear juice instead of milk and hot water so you mask the taste. 

Both apples and pears have a prebiotic effect that stimulate the growth and activity of beneficial bacteria like bifidobacteria and lactobacilli.

Enjoy every morning before you eat other food.

You can download our free IMMUNE RECOVERY TONIC Turkey Tail + Nourish Recipe Sheet to keep as a handy reference by clicking on the link.

NOURISH PREBIOTIC ACTION

The ingredients in Nourish were chosen because of their prebiotic action in your gut.

Marshmallow root contains a type of soft fibre called mucilage that is rich in prebiotic starches (polysaccharides), which help to regulate gut microorganisms.

Elderberry contains antioxidants (polyphenols) that have strong prebiotic effects on your gut microflora. Antioxidants protect our cells from damage.

Lemon Balm supports digestion and the movement of food through your gastrointestinal system.

Graviola leaf (Soursop) supports the growth of Lactobacillus casei (friendly bacteria) in your gut.

Green tea (Matcha) acts as a prebiotic that helps increase your colon’s Bifidobacterium species (friendly bacteria).

Irish moss is a prebiotic mucilage (fibre) that positively influences gut microbial communities.

Aniseed nourishes beneficial gut bacteria and helps stabilise your intestinal microflora.

Licorice root nourishes and helps modify the composition and diversity of your gut microbiota.

TURKEY TAIL ACTION

Turkey tail (Coriolus versicolor) is one of the most popular medicinal mushrooms, offering a host of benefits that support a healthy immune system and reduce inflammation.

Researched properties include: anti-inflammatory, anti-fatigue (tiredness, exhaustion), antioxidant, hepatoprotective (liver), antitumour, anticancer, antiviral, antifungal and antibacterial effects, immunomodulatory, immune-activating, immunotherapeutic and immune-boosting properties.

Turkey tail is also used to improve insulin resistance, help fight pathogenic bacteria, and acts as a prebiotic balancing and promoting levels of healthy bacteria in the intestines.

IMMUNE RECOVERY

The one thing your body cannot do is create what it needs to produce energy and repair your body – that’s why we eat, drink fluids, and breathe.

But it’s what we eat and drink that makes the difference – especially to your gut microbiome and immune function.

Nutrition is the process of providing the food (nutrients and elements) necessary for your body to survive and thrive.

Your immune system is affected by your nutritional status.

Healthy nutrition reduces your risk of disease, boosts immune strength, aids recovery, and nurtures health and well-being.

If you want to be well, you’ve got to eat well!

If you really want to recover and stay well – remove refined SUGAR from your diet, including hidden sugars found in processed and highly refined foods.

Sugar feeds infection and inflammation like petrol feeds a fire.

And – prevention is always going to be your best cure.

I’d love you to read my blog about sugar, what to avoid, and healthier sweetening options.

And if you’re not sure what to eat, a good starting point is the Mediterranean Diet.

We also have a Healthy Eating Directory you can explore.

And, our Nutritional Therapist Sinead Burns can also help you if you’d like the support of a practitioner.

PRACTITIONER SUPPORT

I love sharing general health tips and nutrient-rich recipes that can help you create better health.

But the information I share is not meant to replace professional support.

If you suffer from chronic infections, disease, or poor immune function always seek qualified advice.

Your health is precious so please protect it.

All the very best,

Lisa Rieniets ND.

REFERENCES

I’ve included live links to research and studies so you can explore how Nourish prebiotic powder and Turkey Tail mushrooms can benefit your health and wellbeing.

Aquino, Jailane de Souza, et al. ‘Models to Evaluate the Prebiotic Potential of Foods’. Functional Food – Improve Health through Adequate Food, InTech, 2 Aug. 2017. Crossref, doi:10.5772/intechopen.69174. (Prebiotic Potential of Foods)

Aubert P, Guinobert I, Blondeau C, Bardot V, Ripoche I, Chalard P, Neunlist M. Basal and Spasmolytic Effects of a Hydroethanolic Leaf Extract of Melissa officinalis L. on Intestinal Motility: An Ex Vivo Study. J Med Food. 2019 Jul;22(7):653-662. doi: 10.1089/jmf.2018.0154. Epub 2019 Apr 16. PMID: 30990736; PMCID: PMC6653806. (Lemon Balm)

Authier H, Bardot V, Berthomier L, Bertrand B, Blondeau C, Holowacz S, Coste A. Synergistic Effects of Licorice Root and Walnut Leaf Extracts on Gastrointestinal Candidiasis, Inflammation and Gut Microbiota Composition in Mice. Microbiol Spectr. 2022 Apr 27;10(2):e0235521. doi: 10.1128/spectrum.02355-21. Epub 2022 Mar 9. PMID: 35262409; PMCID: PMC9045305.(Licorice Root)

Benson KF, Stamets P, Davis R, Nally R, Taylor A, Slater S, Jensen GS. The mycelium of the Trametes versicolor (Turkey tail) mushroom and its fermented substrate each show potent and complementary immune activating properties in vitro. BMC Complement Altern Med. 2019 Dec 2;19(1):342. doi: 10.1186/s12906-019-2681-7. PMID: 31791317; PMCID: PMC6889544.(Turkey tail)

Camilleri, E., Blundell, R., Baral, B. et al. A comprehensive review on the health benefits, phytochemicals, and enzymatic constituents for potential therapeutic and industrial applications of Turkey tail mushrooms. Discov Appl Sci 6, 257 (2024). https://doi.org/10.1007/s42452-024-05936-9 (Turkey tail)

Chugh RM, Mittal P, Mp N, Arora T, Bhattacharya T, Chopra H, Cavalu S, Gautam RK. Fungal Mushrooms: A Natural Compound With Therapeutic Applications. Front Pharmacol. 2022 Jul 13;13:925387. doi: 10.3389/fphar.2022.925387. PMID: 35910346; PMCID: PMC9328747. (Medicinal mushrooms)

Dybka-Stępień K, Otlewska A, Góźdź P, Piotrowska M. The Renaissance of Plant Mucilage in Health Promotion and Industrial Applications: A Review. Nutrients. 2021 Sep 24;13(10):3354. doi: 10.3390/nu13103354. PMID: 34684354; PMCID: PMC8539170. (Marshmallow root)

Jin JS, Touyama M, Hisada T, Benno Y. Effects of green tea consumption on human fecal microbiota with special reference to Bifidobacterium species. Microbiol Immunol. 2012 Nov;56(11):729-39. doi: 10.1111/j.1348-0421.2012.00502.x. PMID: 22924537. (Green Tea)

Kasprzak-Drozd K, Oniszczuk T, Stasiak M, Oniszczuk A. Beneficial Effects of Phenolic Compounds on Gut Microbiota and Metabolic Syndrome. Int J Mol Sci. 2021 Apr 2;22(7):3715. doi: 10.3390/ijms22073715. PMID: 33918284; PMCID: PMC8038165. (Anise)

Liu J, Kandasamy S, Zhang J, Kirby CW, Karakach T, Hafting J, Critchley AT, Evans F, Prithiviraj B. Prebiotic effects of diet supplemented with the cultivated red seaweed Chondrus crispus or with fructo-oligo-saccharide on host immunity, colonic microbiota and gut microbial metabolites. BMC Complement Altern Med. 2015 Aug 14;15:279. doi: 10.1186/s12906-015-0802-5. PMID: 26271359; PMCID: PMC4535385. (Irish Moss)

Meza-Gutiérrez NN, Magallón-Servín P, Balois-Morales R, Pérez-Ramírez IF, López-Guzmán GG, Berumen-Varela G, Bautista-Rosales PU. Growth Promoting Activity of Annona muricata L. Leaf Extracts on Lactobacillus casei. Plants (Basel). 2022 Feb 22;11(5):581. doi: 10.3390/plants11050581. PMID: 35270049; PMCID: PMC8912565. (Graviola Leaf)

Reider S, Watschinger C, Längle J, Pachmann U, Przysiecki N, Pfister A, Zollner A, Tilg H, Plattner S, Moschen AR. Short- and Long-Term Effects of a Prebiotic Intervention with Polyphenols Extracted from European Black Elderberry-Sustained Expansion of Akkermansia spp. J Pers Med. 2022 Sep 9;12(9):1479. doi: 10.3390/jpm12091479. PMID: 36143265; PMCID: PMC9504334. (Elderberry)

Saleh MH, Rashedi I, Keating A. Immunomodulatory Properties of Coriolus versicolor: The Role of Polysaccharopeptide. Front Immunol. 2017 Sep 6;8:1087. doi: 10.3389/fimmu.2017.01087. PMID: 28932226; PMCID: PMC5592279. (Turkey tail)

Tsirulnichenko, L. and Kretova, J., 2020. Prebiotic properties of licorice root extracts. doi: https://dspace.emu.ee/xmlui/handle/10492/5598 (Licorice root)

Venturella G, Ferraro V, Cirlincione F, Gargano ML. Medicinal Mushrooms: Bioactive Compounds, Use, and Clinical Trials. Int J Mol Sci. 2021 Jan 10;22(2):634. doi: 10.3390/ijms22020634. PMID: 33435246; PMCID: PMC7826851. (Medicinal Mushrooms)

Zhao J, Hu Y, Qian C, Hussain M, Liu S, Zhang A, He R, Sun P. The Interaction between Mushroom Polysaccharides and Gut Microbiota and Their Effect on Human Health: A Review. Biology (Basel). 2023 Jan 12;12(1):122. doi: 10.3390/biology12010122. PMID: 36671814; PMCID: PMC9856211. (Mushrooms effect on gut microbiome)

The food we eat can be our medicine too, especially mushrooms.

I use a variety of mushroom powders in my clients’ programs, usually in the form of hot (not boiling) drinks to release the nutrition and provide fast delivery.

I use mushroom powders rather than liquid extracts to provide the whole benefits of the fruiting body, including prebiotic fibre called beta-glucans that stimulate the growth and activity of beneficial gut bacteria – and are also recognised for their anti-inflammatory and anticancer effects.

I use a mushroom coffee recipe with my clients because it is a convenient way to include medicinal mushrooms in a morning routine that most people enjoy – their morning coffee.

It is argued that coffee reduces the absorption of certain nutrients but if you drink coffee between meals, you minimise this impact.

Consumed in moderation (1-2 cups per day), organic coffee can aid digestion by stimulating gastric acid, enhance bile and pancreatic secretion, reduce gallstone risk, promote large intestine movement (bowel movement), regulate intestinal flora, and prevent certain types of cancers.

Adding mushroom powder to your morning coffee does change the taste – but also pairs well – giving you an earthy and even a nutty flavour depending on the type of mushrooms used.

I recommend using organic coffee granules to make a quick convenient cup of coffee. But if you are a lover of brewed coffee just adapt the recipe to suit your needs.

If you’re particularly sensitive to caffeine, use organic water-decaffeinated coffee granules.

If you don’t like coffee, you can make a delicious cup of hot cacao or tea and still enjoy the benefits of medicinal mushrooms.

Mushroom powder also adds a delicious umami boost to miso.

If you are a coffee purist who would never mess with your favourite brew – you can add mushroom powder to half a cup of hot water (not boiling) or organic miso. Steep and stir to release the active ingredients.

DON’T USE BOILING WATER

Water temperature plays a crucial role in mushroom coffee. Do not use boiling water.

Mushroom powders have a broad spectrum of nutrients and activity that can be destroyed by excessive heat.

Boiling water is 100℃ and that’s too hot. The optimal water temperature for keeping the mushroom powder nutrients intact is between 85-93°C maximum, with some manufacturers recommending 75°C for certain mushrooms.

If you have a temperature control kettle that’s ideal. Set it for 85°C for most mushroom powders. But for those who have a standard kettle, our recipe can help you make a quick hot (not boiling) brew.

Also, use filtered or distilled drinking water for brewing to ensure the best possible benefits.

RECIPE

Many of us enjoy a mug-sized morning coffee, so grab your favourite coffee mug (approx. 240ml).

Fill between a quarter to a third of your mug with cold, organic plant-based milk first.

I use Bonsoy soy milk but use your favourite.

Add one slightly rounded teaspoon of mushroom powder to the milk.

Add one teaspoon of organic coffee granules – or one shot of brewed coffee.

Use a milk frother and blend the ingredients into the milk.

Once you’ve created your favourite froth consistency, then gently stir in hot (not boiling) water into your mug.

If you are using a standard kettle, let your boiled kettle water cool for a bit before making your coffee.

If you require sweetener, use a few drops of 100% pure monk fruit liquid extract, or a teaspoon of raw honey, or a teaspoon of 100% pure organic maple syrup.

Finish with a sprinkle of Ceylon cinnamon to give your immune system a boost (optional).

Enjoy!

RECIPE NOTES

If you drink animal milk, please only consume organic dairy products so you can avoid exposure to agrichemicals used in conventional Australian dairy farming, such as antibiotics and vaccines used to control diseases and promote growth • non-steroidal anti-inflammatory drugs (NSAIDs) to reduce inflammation • anthelmintics (antiparasitics) • insecticides • herbicides • and fungicides.

Buying organic dairy can help you avoid the risk of consuming permissible residue contaminants in conventional dairy products, which can impact human health.

If you have sensitive gut issues, start slowly with mushroom powders. For the first three days, use only a quarter teaspoon of mushroom powder. If your gut responds well, increase to half a teaspoon for three days. If all remains well, increase to a teaspoon.

HOW MANY CUPS A DAY?

Unless your practitioner advises you otherwise, moderation in all things is usually good advice.

Two cups a day is a general consumption guideline for mushroom powder drinks.

In the morning you can enjoy a cup of mushroom coffee to help boost energy and support your immune system.

Don’t drink coffee after lunchtime.

At night avoid stimulant drinks altogether, especially sugar sweetened beverages. Instead, try a teaspoon of lion’s mane mushroom powder in a hot cacao drink to promote a good night’s sleep.

Cacao contains tryptophan, which soothes, calms, and relaxes. Sweeten with unprocessed honey, which also contains tryptophan, or use pure monk fruit extract if you are on a sugar-free diet.

Lion’s mane mushroom is relaxing and calming for your brain making it a wonderful nighttime drink.

Studies reveal that lion’s mane mushroom has the potential to hasten the onset of REM sleep improving overall sleep quality.

MUSHROOM RESEARCH

Mushrooms have been used for thousands of years both as food and for medicinal purposes.

Medicinal mushrooms are classed as natural immunomodulators, which means they contain bioactive compounds that help regulate the immune system so it works more effectively.

Mushrooms also help reduce inflammation, prevent disease, aid recovery, and restore metabolic health.

There is growing evidence that medicinal-culinary mushrooms have a positive influence on your gut microbiome too, acting as prebiotics that stimulate the growth of beneficial microorganisms.

Mushrooms are also used as a therapeutic approach in integrative oncology in the treatment of cancer, alongside chemotherapy (But mushroom powders should NOT be taken with immunotherapy or targeted therapies for cancer treatment).

Research evidence suggests that medicinal mushrooms may improve cancer treatment and patients’ survival.

But, if you are undergoing cancer treatment, it is important to check with your oncologist before using them.

I have included live links to studies in the blog references so you can further explore why mushrooms are an invaluable addition to your daily diet.

Following is a brief review of the main action and uses of four mushroom powders I commonly use in my clinic practice and the reasons why I recommend them.

LION’S MANE – Hericium erinaceus

ACTION

Anti-inflammatory (reduces inflammation), antibiotic, anticarcinogenic (preventing cancer), antidiabetic (regulates blood sugar), antifatigue, antihypertensive (balances blood pressure), antihyperlipodemic (prevents rise in cholesterol), antisenescence (anti-ageing), cardioprotective (heart), hepatoprotective (liver), immune-stimulating, nephroprotective (kidneys), and neuroprotective (brain and nerve cells) properties.

MAIN APPLICATIONS

Lion’s name is well known for supporting the nervous system and brain.

Lion’s Mane properties help boost brain function, improve memory, alertness and focus, is used for mood support, and to encourage a healthy nervous system.

Studies show that Lions Mane helps improve cognitive function, sleep quality, neuropathy, neurodegenerative diseases, anxiety, and depression.

Lions mane also promotes healthy energy levels and combats fatigue.

CHAGA – Inonotus obliquus

ACTION

Anti-inflammatory, anti-fatigue, antitumour (inhibit abnormal cell growth), antioxidant (protects against cell damage), anti-obesity (aids weight regulation), anti-diabetic, antibacterial, antiviral (effective against viruses), hepatoprotective (liver), renoprotective (kidneys), hypoglycemic (improve blood sugar control) and hypolipidemic (lowers high cholesterol) activities.

MAIN APPLICATIONS

Chaga is mainly known for its immune boosting and metabolic properties.

Chaga is a natural adaptogen that supports whole body balance and improves physical endurance.

It is used for reducing inflammation, preventing cancer, reducing high cholesterol levels, regulating blood pressure, improving energy metabolism, and as an anti-obesity aid in weight loss research.

Chaga is also used in integrative oncology as a support therapy to help slow cancer growth and support immune function.

TURKEY TAIL – Coriolus versicolor

ACTION

Anti-inflammatory, anti-fatigue (tiredness, exhaustion), antioxidant, hepatoprotective (liver), antitumour, anticancer, antiviral, antifungal and antibacterial effects, immunomodulatory, immune-activating, immunotherapeutic and immune-boosting properties.

MAIN APPLICATIONS

Turkey tail is one of the most popular medicinal mushrooms, offering a host of benefits that support a healthy immune system, reduce inflammation, and fight cancer.

Turkey tail has been demonstrated to increase the rate of survival for cancer patients, especially research participants with breast, gastric, and colorectal cancers.

Turkey tail is also used to improve insulin resistance, help fight pathogenic bacteria, and acts as a prebiotic balancing and promoting levels of healthy bacteria in the intestines.

Studies also show that the immune-modulating action of turkey tail also has anti-fatigue properties that aid immune dysfunction, such as chronic fatigue.

With its ability to lower ammonia levels after exercise, turkey tail also has the potential to boost exercise performance and endurance.

REISHI – Ganoderma lucidum

ACTION

Anticancer, hypoglycemic, immunomodulatory, antihypertensive, anticancer, cytotoxic (stop cancer cells from dividing and growing and to shrink in size), antimutagenic (reducing the frequency of mutation), antiaging, antimicrobial, anti-diabetic, antioxidant, antihyperlipidaemic, and hepatoprotective properties.

MAIN APPLICATIONS

Since ancient times, Reishi has been widely used as a tonic to promote well-being and longevity in Traditional Chinese Medicine (TCM).

Reishi is used to boost the immune system, promote restful sleep, and combat fatigue.

Studies have found that the immune stimulating properties of Reishi inhibit cancer cell signalling and growth and is used in integrative oncology as an immune system support supplement in chemotherapy and radiation cancer treatments.

Reishi is a natural adaptogen that helps restore balance in response to stress, anxiety, and fatigue, especially bodily weakness and exhaustion after minimal effort (neurasthenia).

Reishi is also used for liver and kidney support, blood glucose management, and to promote overall wellbeing.

PRACTITIONER SUPPORT

I love sharing general information that can help you create a healthier lifestyle.

But what I share is not meant to replace professional support.

If you suffer from chronic infections or disease, always seek qualified advice.

Your health is precious so please protect it.

As a parting gift, you can download my MUSHROOM COFFEE Handout Sheet, I give to my clients as a handy recipe reference.

All the very best,

Lisa Rieniets ND.

REFERENCES

Arata S, Watanabe J, Maeda M, Yamamoto M, Matsuhashi H, Mochizuki M, Kagami N, Honda K, Inagaki M. Continuous intake of the Chaga mushroom (Inonotus obliquus) aqueous extract suppresses cancer progression and maintains body temperature in mice. Heliyon. 2016 May 12;2(5):e00111. doi: 10.1016/j.heliyon.2016.e00111. PMID: 27441282; PMCID: PMC4946216. (Chaga)

Ashraf SA, Elkhalifa AEO, Siddiqui AJ, Patel M, Awadelkareem AM, Snoussi M, Ashraf MS, Adnan M, Hadi S. Cordycepin for Health and Wellbeing: A Potent Bioactive Metabolite of an Entomopathogenic Cordyceps Medicinal Fungus and Its Nutraceutical and Therapeutic Potential. Molecules. 2020 Jun 12;25(12):2735. doi: 10.3390/molecules25122735. PMID: 32545666; PMCID: PMC7356751. (Cordyceps)

Benson KF, Stamets P, Davis R, Nally R, Taylor A, Slater S, Jensen GS. The mycelium of the Trametes versicolor (Turkey tail) mushroom and its fermented substrate each show potent and complementary immune activating properties in vitro. BMC Complement Altern Med. 2019 Dec 2;19(1):342. doi: 10.1186/s12906-019-2681-7. PMID: 31791317; PMCID: PMC6889544.(Turkey tail)

Camilleri, E., Blundell, R., Baral, B. et al. A comprehensive review on the health benefits, phytochemicals, and enzymatic constituents for potential therapeutic and industrial applications of Turkey tail mushrooms. Discov Appl Sci 6, 257 (2024). https://doi.org/10.1007/s42452-024-05936-9 (Turkey tail)

Cerletti C, Esposito S, Iacoviello L. Edible Mushrooms and Beta-Glucans: Impact on Human Health. Nutrients. 2021 Jun 25;13(7):2195. doi: 10.3390/nu13072195. PMID: 34202377; PMCID: PMC8308413. (Mushroom beta-glucans)

Chan, S. W., Tomlinson, B., Chan, P., & Lam, C. W. K. (2021). The beneficial effects of Ganoderma lucidum on cardiovascular and metabolic disease risk. Pharmaceutical Biology, 59(1), 1159–1169. https://doi.org/10.1080/13880209.2021.1969413 (Reishi – heart, metabolic disease)

Chay WY, Tham CK, Toh HC, et al. Coriolus versicolor (Yunzhi) use as therapy in advanced hepatocellular carcinoma patients with poor liver function or who are unfit for standard therapy. J Altern Complement Med. 2017;23(8):648-652. (Turkey tail – cancer)

Chong PS, Fung ML, Wong KH, Lim LW. Therapeutic Potential of Hericium erinaceus for Depressive Disorder. Int J Mol Sci. 2019 Dec 25;21(1):163. doi: 10.3390/ijms21010163. PMID: 31881712; PMCID: PMC6982118. (Lions mane)

Chugh RM, Mittal P, Mp N, Arora T, Bhattacharya T, Chopra H, Cavalu S, Gautam RK. Fungal Mushrooms: A Natural Compound With Therapeutic Applications. Front Pharmacol. 2022 Jul 13;13:925387. doi: 10.3389/fphar.2022.925387. PMID: 35910346; PMCID: PMC9328747. (Medicinal mushrooms)

Dan A, Swain R, Belonce S, Jacobs RJ. Therapeutic Effects of Medicinal Mushrooms on Gastric, Breast, and Colorectal Cancer: A Scoping Review. Cureus. 2023 Apr 14;15(4):e37574. doi: 10.7759/cureus.37574. PMID: 37193480; PMCID: PMC10183216. (Medicinal mushrooms – cancer)

Eliza WL, Fai CK, Chung LP. Efficacy of Yun Zhi (Coriolus versicolor) on survival in cancer patients: systematic review and meta-analysis. Recent Pat Inflamm Allergy Drug Discov. 2012;6(1):78–87. (Turkey tail – cancer survival)

Ern PTY, Quan TY, Yee FS, Yin ACY. Therapeutic properties of Inonotus obliquus (Chaga mushroom): A review. Mycology. 2023 Oct 20;15(2):144-161. doi: 10.1080/21501203.2023.2260408. PMID: 38813471; PMCID: PMC11132974. (Chaga)

Friedman M. Chemistry, Nutrition, and Health-Promoting Properties of Hericium erinaceus (Lion’s Mane) Mushroom Fruiting Bodies and Mycelia and Their Bioactive Compounds. J Agric Food Chem. 2015 Aug 19;63(32):7108-23. doi: 10.1021/acs.jafc.5b02914. Epub 2015 Aug 5. PMID: 26244378. (Lions mane)

Guggenheim AG, Wright KM, Zwickey HL. Immune Modulation From Five Major Mushrooms: Application to Integrative Oncology. Integr Med (Encinitas). 2014 Feb;13(1):32-44. PMID: 26770080; PMCID: PMC4684115. (Integrative oncology)

Ho CS, Tung YT, Kung WM, Huang WC, Leung WK, Huang CC, Wu JH. Effect of Coriolus versicolor Mycelia Extract on Exercise Performance and Physical Fatigue in Mice. Int J Med Sci. 2017 Sep 4;14(11):1110-1117. doi: 10.7150/ijms.20547. PMID: 29104465; PMCID: PMC5666542. (Turkey tail – fatigue and sports performance)

Jayachandran M, Xiao J, Xu B. A Critical Review on Health Promoting Benefits of Edible Mushrooms through Gut Microbiota. Int J Mol Sci. 2017 Sep 8;18(9):1934. doi: 10.3390/ijms18091934. PMID: 28885559; PMCID: PMC5618583. (Mushroom benefits)

Jeitler M, Michalsen A, Frings D, Hübner M, Fischer M, Koppold-Liebscher DA, Murthy V, Kessler CS. Significance of Medicinal Mushrooms in Integrative Oncology: A Narrative Review. Front Pharmacol. 2020 Nov 11;11:580656. doi: 10.3389/fphar.2020.580656. PMID: 33424591; PMCID: PMC7794004. (Integrative oncology)

Kim JH, Kim DH, Jo S, Cho MJ, Cho YR, Lee YJ, Byun S. Immunomodulatory functional foods and their molecular mechanisms. Exp Mol Med. 2022 Jan;54(1):1-11. doi: 10.1038/s12276-022-00724-0. Epub 2022 Jan 25. PMID: 35079119; PMCID: PMC8787967. (Immune support)

Li TJ, Lee TY, Lo Y, Lee LY, Li IC, Chen CC, Chang FC. Hericium erinaceus mycelium ameliorate anxiety induced by continuous sleep disturbance in vivo. BMC Complement Med Ther. 2021 Dec 5;21(1):295. doi: 10.1186/s12906-021-03463-3. PMID: 34865649; PMCID: PMC8643634. (Lions mane for sleep)

Lu Y, Jia Y, Xue Z, Li N, Liu J, Chen H. Recent Developments in Inonotus obliquus (Chaga mushroom) Polysaccharides: Isolation, Structural Characteristics, Biological Activities and Application. Polymers (Basel). 2021 Apr 29;13(9):1441. doi: 10.3390/polym13091441. PMID: 33947037; PMCID: PMC8124789. (Chaga)

Mallard B, Leach DN, Wohlmuth H, Tiralongo J. Synergistic immuno-modulatory activity in human macrophages of a medicinal mushroom formulation consisting of Reishi, Shiitake and Maitake. PLoS One. 2019 Nov 7;14(11):e0224740. doi: 10.1371/journal.pone.0224740. PMID: 31697749; PMCID: PMC6837746. (Reishi, Shiitake and Maitake)

Nehlig A. Effects of Coffee on the Gastro-Intestinal Tract: A Narrative Review and Literature Update. Nutrients. 2022 Jan 17;14(2):399. doi: 10.3390/nu14020399. PMID: 35057580; PMCID: PMC8778943. (Coffee – gut effects)

Pallav, K., Dowd, S. E., Villafuerte, J., Yang, X., Kabbani, T., Hansen, J., … Kelly, C. P. (2014). Effects of polysaccharopeptide from Trametes Versicolor and amoxicillin on the gut microbiome of healthy volunteers: A randomized clinical trial. Gut Microbes, 5(4), 458–467. https://doi.org/10.4161/gmic.29558 (Turkey tail – gut microbiome)

PDQ Integrative, Alternative, and Complementary Therapies Editorial Board. Medicinal Mushrooms (PDQ®): Health Professional Version. 2024 Jun 14. In: PDQ Cancer Information Summaries [Internet]. Bethesda (MD): National Cancer Institute (US); 2002–. PMID: 27929633. (Medicinal mushrooms – cancer summaries)

Saleh MH, Rashedi I, Keating A. Immunomodulatory Properties of Coriolus versicolor: The Role of Polysaccharopeptide. Front Immunol. 2017 Sep 6;8:1087. doi: 10.3389/fimmu.2017.01087. PMID: 28932226; PMCID: PMC5592279. (Turkey tail)

Stanley G, Harvey K, Slivova V, Jiang J, Sliva D. Ganoderma lucidum suppresses angiogenesis through the inhibition of secretion of VEGF and TGF-beta1 from prostate cancer cells. Biochem Biophys Res Commun. 2005 Apr 29;330(1):46-52. doi: 10.1016/j.bbrc.2005.02.116. PMID: 15781230. (Reishi)

Suarez-Arroyo IJ, Rosario-Acevedo R, Aguilar-Perez A, Clemente PL, Cubano LA, Serrano J, Schneider RJ, Martínez-Montemayor MM. Anti-tumor effects of Ganoderma lucidum (reishi) in inflammatory breast cancer in in vivo and in vitro models. PLoS One. 2013;8(2):e57431. doi: 10.1371/journal.pone.0057431. Epub 2013 Feb 28. PMID: 23468988; PMCID: PMC3585368. (Reishi – cancer)

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When we think of the nutrition in oranges, we tend to think of the vitamin C content that benefits our immune systems.

But oranges also contain valuable antioxidants for protecting our health, and most of them are found in orange peels.

Orange peel nutrients are widely studied for their potential to prevent disease and virus infection, promote heart and gut health, aid digestion, reduce allergies, and calm inflammation.

WHY ORANGE PEELS?

Orange peels offer a wide range of powerful compounds produced by plants that provide health benefits to your body (phytonutrients).

They are full of antioxidant flavonoids, predominantly hesperidin.

Hesperidin is known to have antioxidant • anti-inflammatory • antiadipogenic (lowers high levels of fats) • antiallergic (prevents or relieves allergies) • anticarcinogenic (protecting against cancer) • antiviral • insulin-sensitising • hypolipidemic (decreases high cholesterol) • neuroprotective (defends the central nervous system against injury) • and vasoprotective (alleviates or prevents blood vessel diseases) properties.

We should never underestimate the power of nutrition to protect our health.

In cold and flu seasons, orange peels offer us a simple way we can prevent and heal from flu and virus infections.

And you can make eating orange peels delicious using my puree recipe.

I’ve included links in the reference list to studies that show hesperidin’s anti-viral activity against the influenza virus by significantly reducing the ability of a virus to infect your cells (virus replication).

Hesperidin is also emerging as a promising candidate in the fight against COVID-19 (SARS-CoV-2), with the potential to contribute to both preventive and therapeutic strategies.

PUREE RECIPE

I originally created an orange peel puree recipe to use for myself to help prevent and recover from viruses, colds and flu infections.

I’m constantly working with sick people so I use proactive strategies to protect my immune system.

Now, with virus infections challenging us all year round, I want to share my puree recipe with everyone because it’s powerful and delicious.

It’s a prevention is always the best cure type of recipe you can eat daily.

The aim of the recipe is to help you boost and protect your metabolism and immune system.

You use a slow cooker for this recipe to preserve as much nutrition as possible.

But you can also gently boil whole oranges, and we give you that option in the recipe.

Luckily, the citrus season in Australia peaks in the colder months of winter so there are plenty of oranges to choose from.

Navel oranges are available throughout winter. They are a sweet, seedless orange making them ideal for orange peel puree.

I make small batches of orange peel puree at a time but feel free to adjust the recipe quantities to suit your needs.

INGREDIENTS

4 organic oranges.

1/2 cup boiling water.

1/4 cup lemon juice.

1/2 teaspoon cinnamon.

1/2 teaspoon of 100% pure monk fruit powder.

3 tablespoons of dark, organic, pure maple syrup.

EQUIPMENT

Slow cooker – on low.

Stick blender.

Metric measuring spoons.

Glass storage jars.

INSTRUCTIONS

If you can’t source organic oranges, thoroughly wash your oranges with detergent or a sonic cleaner to remove any wax or pesticide residues. Do not remove the peel.

Cut the oranges in quarters and then finely slice each quarter and remove any seeds.

Layer the orange slices in your slow cooker.

Pour half a cup of boiling water in a glass measuring jug.

Add the cinnamon and monk fruit.

Whisk the ingredients into the hot water.

Stir in the lemon juice.

Pour over the oranges.

Set your slow cooker on slow heat for 3-4 hours.

After 2 hours stir the fruit, bringing the bottom layers to the top, and press the fruit into the juices.

After three hours check to see if the peels can be easily softened with a fork.

If not completely cooked, continue cooking for four hours, turn the cooker off, take the lid off, and allow to cool.

When cooled to room temperature, add the maple syrup to offset the bitterness of orange pith.

Then get your stick blender and blend into a smooth orange puree.

Taste test and add more maple syrup if needed.

Pour your purée into sterilised glass jars and store in the fridge.

Because this recipe doesn’t contain preserving sugar, make sure you eat the puree within two weeks.

RECIPE NOTES

I use a 1.5 litre slow cooker with a ceramic inner pot and glass lid for this recipe. You may need to adjust the cooking time if you use more oranges or a large slow cooker.

The oranges are cooked when the peels easily break up with a fork.

If you don’t have a slow cooker, you can boil the oranges using the same recipe. Bring to the boil, then reduce the heat and gently simmer with the lid on the pot for one to two hours. Keep the lid on the pot and allow the cooked oranges to cool to room temperature before blending.

I love eating blood oranges, which you can see in the recipe image, but use whatever is in season, and preferably a sweet orange variety.

If you can’t source organic oranges, make sure you scrub them well to remove as much pesticide and wax residue as possible.

Orange peel puree made in a slow cooker creates a stronger brew than boiling oranges. But use what equipment you have. Either way of cooking will benefit your gut microbiome and immune system.

The amount of pure maple syrup sweetener you add will depend on the variety and number of oranges you use. Taste test and sweeten accordingly. Don‘t use sugar.

If you can’t source 100% pure monk fruit, don’t worry – it’s a natural sweetener with immune-boosting benefits. Just add maple syrup after the oranges are puréed.

I buy 100% pure monk fruit powder online from Herbal Connection in Queensland.

And also I use Thankfully Nourished pure liquid monk fruit extract, which I stock at the clinic to help my clients quit sugar.

If you can’t source 100% pure certified organic maple syrup, use raw honey. Add the honey once your cooked oranges have cooled so you don’t destroy the enzymes in the honey.

EATING IDEAS

There are many ways you can enjoy eating orange peel puree.

Have fun experimenting and find your favourite way.

You can eat 1 teaspoon of orange puree three times daily straight off the spoon to boost your metabolism and immune system and prevent chronic disease.

Add 1 tablespoon of orange purée to 3 tablespoons of coconut yoghurt. Avoid animal dairy products if you are congested with phlegm.

If you can’t source plain, live coconut yoghurt, add one tablespoon of orange puree to plain organic Greek yoghurt. Only use a live, plain yoghurt without fillers – they offer beneficial friendly bacteria that aid your gut health and digestion.

Add 1 tablespoon of orange puree to a mango, pineapple, and banana smoothie – which are rich in enzymes that aid recovery.

Also, see our Healthy Gut Reboot or Gut Health Boosting Smoothie Recipe blogs for health-boosting smoothie ideas.

Add a tablespoon of puree to individual coconut chia puddings.

Add a tablespoon of orange puree to your cooked porridge.

Add 1-2 teaspoons of puree to a cup of lemon balm tea to soothe lung congestion.

Add a tablespoon of orange peel puree to fruit salad.

Add 1-2 teaspoons of orange peel puree to a delicious hot cacao drink with saffron honey to soothe coughing.

Slow cooking makes orange peels more palatable. But for even greater nutritional value, you could also zest raw orange peel and add it to yoghurt, smoothies, salads, in dairy-free cream cheese frosting, or as a topping for porridge or desserts.

You can also add a tablespoon of raw orange peel to fresh juices. Try fresh pineapple, carrot, orange peel, and ginger juice to alleviate coughing.

JUICE CAUTION: pineapple is not recommended if you are pregnant or take blood thinning medication. Use organic apples instead.

INGREDIENT BENEFITS

Orange Peel

Calms respiratory distress • rich in hersperidin – flu, virus infections • reduces phlegm • histamine reducing for allergies • lung cleansing • vascular protective • liver protective • immune boosting • aids digestion and fat metabolism • reduces gut inflammation • cholesterol and blood pressure • natural anti-inflammatory • nutrient rich • helps regulate blood sugar • rich in flavonoids and antioxidants that help reduce oxidative damage • helps fight the symptoms of infection, colds and flu • disease prevention.

Cinnamon

Viral infections • anti-inflammatory • bacterial infections • inhibits candida • promotes the growth of beneficial gut bacteria • decreases abdominal fat • improves fasting blood sugar • improves insulin resistance • anti-diabetic • rich in antioxidants • autoimmune symptoms • blood pressure (hypertension) • brain food • central nervous system • cholesterol • cognitive decline • protects colon • dental health • diabetes • fungal infections • protects against cardiovascular disease and neurodegenerative disorders • weight management • wound healing.

Pure Dark Maple Syrup

Rich in antioxidant properties (quebecol) • antiviral, antibiotic • liver protective • ammonia reducing • aids digestion • anti-cancer compounds (MS-BuOH extract) • DNA protective • reduce LDL cholesterol • has a lower glycemic index than sucrose • anti-inflammatory • neurodegenerative disease prevention • aids diversity of the gut microbiome.

100% Pure Monk Fruit

Antimicrobial • antioxidant • immunologic •anti-tussive (coughing) • sputum-reducing • sore throats, cough, colds, flu, and reducing phlegm • fructose and glucose free • antioxidant and anti-cancer properties • anti-fatigue, anti-diabetic and anti-hyperglycaemic properties • 300 times sweeter than sucrose so use sparingly.

FEEDBACK

Since publishing my orange peel puree recipe, I’ve been receiving positive feedback from my clients – especially for helping clear up coughing that hangs on long after a virus or flu.

A recent comment I received was that the puree worked really well but boy did my client cough up some ‘gunk’.

The puree will loosen congestion and you will cough it up. That’s exactly what you want to happen.

But make sure that you do cough any ‘gunk’ into a tissue – no swallowing.

Always cough mucous up and out of your body.

Also, sometimes a batch can be really strong, depending on the oranges you use.

You can always add extra pure maple syrup or raw honey until it’s palatable.

To me it’s important that healthy food be delicious too, and inspire you to want to eat well.

I hope you and your family love orange peel puree as much as I do.

And always remember – your body is designed to heal when you give it what it needs to be healthy!

Shared with love,

Lisa Rieniets ND.

REFERENCES

Agrawal PK, Agrawal C, Blunden G. Pharmacological Significance of Hesperidin and Hesperetin, Two Citrus Flavonoids, as Promising Antiviral Compounds for Prophylaxis Against and Combating COVID-19. Natural Product Communications. 2021;16(10). doi:10.1177/1934578X211042540 (Hesperidin & Virus)

Bellavite P, Donzelli A. Hesperidin and SARS-CoV-2: New Light on the Healthy Function of Citrus Fruits. Antioxidants (Basel). 2020 Aug 13;9(8):742. doi: 10.3390/antiox9080742. PMID: 32823497; PMCID: PMC7465267. (Hesperidin and SARS-CoV-2)

Cheng FJ, Huynh TK, Yang CS, Hu DW, Shen YC, Tu CY, Wu YC, Tang CH, Huang WC, Chen Y, Ho CY. Hesperidin Is a Potential Inhibitor against SARS-CoV-2 Infection. Nutrients. 2021 Aug 16;13(8):2800. doi: 10.3390/nu13082800. PMID: 34444960; PMCID: PMC8401008. (SARS-CoV-2 & Influenza)

Dong W, Wei X, Zhang F, Hao J, Huang F, Zhang C, Liang W. A dual character of flavonoids in influenza A virus replication and spread through modulating cell-autonomous immunity by MAPK signaling pathways. Sci Rep. 2014 Nov 28;4:7237. doi: 10.1038/srep07237. PMID: 25429875; PMCID: PMC4246350. (Hesperidin & Influenza)

Dongre, Priti & Doifode, Chandrashekhar & Choudhary, Shaily & Sharma, Neeraj. (2023). “Botanical Description, Chemical Composition, Traditional Uses and Pharmacology of Citrus sinensis: An Updated Review”. Pharmacological Research – Modern Chinese Medicine. 8. 100272. 10.1016/j.prmcm.2023.100272. (Oranges – coughs, colds, and respiratory)

Gong X, Chen N, Ren K, Jia J, Wei K, Zhang L, Lv Y, Wang J, Li M. The Fruits of Siraitia grosvenorii: A Review of a Chinese Food-Medicine. Front Pharmacol. 2019 Nov 22;10:1400. doi: 10.3389/fphar.2019.01400. Erratum in: Front Pharmacol. 2020 Jan 30;10:1627. doi: 10.3389/fphar.2019.01627. PMID: 31849659; PMCID: PMC6903776. (Monk Fruit food medicine)

Gosslau, Alexander & Chen, Kuang Yu & Ho, Chitang & Li, Shiming. (2014). Anti-inflammatory effects of characterized orange peel extracts enriched with bioactive polymethoxyflavones. Food Science and Human Wellness. 3. 10.1016/j.fshw.2014.02.002. (Orange peel & inflammation)

Haggag YA, El-Ashmawy NE, Okasha KM. Is hesperidin essential for prophylaxis and treatment of COVID-19 Infection? Med Hypotheses. 2020 Nov;144:109957. doi: 10.1016/j.mehy.2020.109957. Epub 2020 Jun 6. PMID: 32531538; PMCID: PMC7274964. (Hesperidin & COVID)

Kowalczyk A. Hesperidin, a Potential Antiviral Agent against SARS-CoV-2: The Influence of Citrus Consumption on COVID-19 Incidence and Severity in China. Medicina. 2024; 60(6):892. https://doi.org/10.3390/medicina60060892 (Citrus & COVID-19)

Maisuria VB, Hosseinidoust Z, Tufenkji N. Polyphenolic extract from maple syrup potentiates antibiotic susceptibility and reduces biofilm formation of pathogenic bacteria. Appl. Environ. Microbiol.. 2015, 81:3782-3792. DOI: 10.1128/AEM.00239-15. (Maple Syrup – antiviral, antibiotic)

Maldonado, Maria & Cristhina, Paula & Xavier, Niz & MARTINS, ALMIR & Palhares, Durval & Jose, Maria & Maldonado, Martins & Senador, Av & Muller, Filinto. (2020). Hesperidin Flavonoids from Orange Peel Show Benefits for Human Health. Agricultural Research & Technology: Open Access Journal. 25. 10.19080/ARTOAJ.2020.25.556292. (Hesperidin & Human Health)

Rafiq, Shafiya & Kaul, Rajkumari & Sofi, Sajad & Bashir, Nadia & Nazir, Fiza & Nayik, Gulzar. (2016). Citrus peel as a source of functional ingredient: A Review. Journal of the Saudi Society of Agricultural Sciences. 17. 10.1016/j.jssas.2016.07.006. (Antiviral, anti-inflammatory)

Wu J, Jian Y, Wang H, Huang H, Gong L, Liu G, Yang Y, Wang W. A Review of the Phytochemistry and Pharmacology of the Fruit of Siraitia grosvenorii (Swingle): A Traditional Chinese Medicinal Food. Molecules. 2022; 27(19):6618. https://doi.org/10.3390/molecules27196618 (Monk Fruit antiviral)

Yakhchali M, Taghipour Z, Mirabzadeh Ardakani M, Alizadeh Vaghasloo M, Vazirian M, Sadrai S. Cinnamon and its possible impact on COVID-19: The viewpoint of traditional and conventional medicine. Biomed Pharmacother. 2021 Nov;143:112221. doi: 10.1016/j.biopha.2021.112221. Epub 2021 Sep 21. PMID: 34563952; PMCID: PMC8452493. (Cinnamon & virus infection)

Urinary tract infections (UTIs) are one of the most common bacterial infections — especially among women, diabetics, the immune compromised, and older adults.

UTIs can affect any part of the urinary tract, including the urethra, ureters, bladder, or in more serious cases, your kidneys.

Symptoms can include:

• Pressure in the lower part of your pelvis.

• Lower back pain.

• Cloudy, foul-smelling urine.

• Urinary incontinence.

• Frequent urination.

• Constant urge to urinate.

• Burning pain when you urinate (dysuria).

• Blood in your urine (haematuria).

Left untreated, a UTI can progress into a more serious infection, including sepsis (blood poisoning by bacteria), which can be life-threatening.

Urinary tract infections are usually treated with antibiotics but are becoming increasingly resistant to first-line antibiotics, especially in aged-care.

Drug-resistant UTIs have become part of a larger problem of antimicrobial resistance (AMR) where bacteria, viruses, fungi and parasites are no longer responding to the traditional medications used to treat them.

In fact, antimicrobial resistance (AMR) is now considered a global emergency in human health.

ANTIBIOTIC RESISTANCE

In an era of antibiotic resistance, cranberries can help prevent and relieve urinary tract infections (UTIs).

As a preventative measure, cranberries are proven to lower the risk of UTI infections.

Cranberries provide important support because a nutritional approach to UTIs can help lower the use of antibiotic treatment and resulting resistance to these drugs.

But they also offer other powerful properties you can benefit from as part of a healthy diet.

POWERFUL PROPERTIES

Anti-inflammatory • Anti-infective • Antimicrobial • Antifungal • Antiviral • Cardioprotective • and Anticancer properties.

Cranberry is best known for preventing urinary tract infections (UTIs), commonly caused by bacteria known as Escherichia coli (E. coli).

But because of a variety of beneficial effects on human health, consumption of cranberries is now widely recommended.

Cranberries contain antioxidants that act against a range of bacterial and fungal infections, including Candida albicans fungal yeast (thrush).

Clinical studies have also found that cranberries anti–inflammatory properties can be helpful in the prevention and treatment of cardiovascular disorders and several types of cancers.

CARDIOVASCULAR DISEASE

Cranberries have been found to reduce biomarkers (measures) of metabolic syndrome.

Metabolic syndrome is a condition that includes a cluster of risk factors for cardiovascular disease – including abdominal obesity, high blood pressure, impaired fasting glucose, high triglyceride levels, and low HDL cholesterol levels.

Cranberries have been shown to lower LDL cholesterol (LDL-C) and total cholesterol and increase ‘the good’ HDL cholesterol (HDL-C).

Cranberries also lower glycaemic responses – which is the change in blood glucose content when you eat carbohydrates.

Studies found cranberries also improved vascular function in patients with coronary artery disease, and reduce the risk of cardiovascular diseases.

Cranberries help improve endothelial function, which is the health of your blood vessels.

Endothelial cells make up the inner lining of your blood vessels – arteries, veins and capillaries – and control vascular tone and blood flow.

When these cells don’t work properly they cause your blood vessels to become narrower, leading to chest pain (angina), high blood pressure, heart attacks and strokes.

GUT HEALTH

A growing body of research indicates that cranberries can also help maintain beneficial populations of gut microorganisms.

Cranberries have been found to regulate gut microbiota function.

Your microbiota includes a wide variety of bacteria, viruses, fungi, and other microorganisms present in your gut.

Cranberries have been shown to increase the abundance of beneficial gut bacteria (e.g., Lactobacillus and Bifidobacterium) and decrease the abundance of harmful bacteria.

They decrease the virulence of Escherichia coli (E. coli) and Streptococcus infections, which cause both minor and severe illness.

Cranberries also inhibit peptic ulcer-associated bacterium, Helicobacter pylori.

They even decrease bacteria that attacks dental enamel (Streptococcus mutans).

IMMUNE SUPPORT

Cranberries also promote a healthy immune system by interfering with the colonisation of disease-causing pathogens in the gut.

They act against disease-causing microorganisms (pathogens) by preventing bacterial adhesion – a process that allows bacteria to attach to other cells and surfaces in your body.

LEAKY GUT

Cranberries can also help alleviate gut barrier dysfunction (leaky gut) – strengthening the intestinal barrier and blocking damage from harmful free radicals (unstable molecules that cause damage and increase the risk of cancer and other diseases).

VAGINAL INFECTIONS

The beneficial impacts of cranberry juice on gut microorganisms are also encouraging for vaginal health.

Poor gut health can lead to an overgrowth of harmful bacteria, which can then travel to the vaginal area and disrupt the delicate balance of the vaginal microbiome.

Cranberries can help restore a healthier vaginal microbiome by promoting beneficial microorganisms, and prevent vaginal infections like bacterial vaginosis.

CANDIDA

Candida albicans is a major human fungal pathogen and another common cause of urinary tract and vaginal infections (vaginal thrush, vulvovaginal candidiasis, candida).

Cranberries anti-adherence properties were found to inhibit candida infections by preventing the adhesion of fungal yeast to cell walls and mucous membrane surfaces (biofilm formation).

CANCER

Research also demonstrates that cranberry fruit can be a potential natural source for cancer prevention.

Certain compounds in cranberries can influence cell signalling in ways that increase antioxidant (cell protection), anti-inflammatory (reduce pain), and carcinogen-deactivating enzymes (reduce cancer risk).

Cranberries were found to inhibit cancer cells’ growth and ability to spread, and activated signalling that leads to the self-destruction of abnormal cells.

I share live links to these studies in my references if you want to investigate further.

NUTRIENT BENEFITS

Cranberries are nutrient powerhouses.

They have been recognized as an important food because the numerous phytochemicals in the fruit benefit human health and prevent infections and disease.

Cranberries are rich in bioactive compounds (extranutritional elements) and antioxidant flavonoids (plant-based compounds that lower inflammation).

Extranutritional elements provide health benefits beyond the basic nutritional value of the food.

Antioxidants are substances that remove and protect our cells from the damage and disease caused by free radicals (unstable atoms and molecules).

Antioxidants reduce the risk of certain chronic diseases because they lower inflammation in our bodies.

Cranberries have anti-inflammatory effects, thanks to their high amounts of antioxidant polyphenols.

Polyphenols are naturally occurring compounds found largely in fruits, vegetables, nuts, seeds, and whole grains.

In plants, polyphenols are involved in the defence against ultraviolet radiation damage and disease-causing pathogens.

In human health, polyphenols protect your body against oxidative stress and inflammation.

Oxidative stress occurs when antioxidant levels are too low, and there is an imbalance between antioxidants and free radicals.

Free radicals are unstable molecules that damage cells, causing illness and ageing. 

Studies show that long term consumption of diets rich in plant polyphenols (antioxidants) offer protection against free radicals, cancers, cardiovascular diseases, diabetes, osteoporosis and neurodegenerative diseases.

Cranberries are a rich source of polyphenols – especially the flavonoids quercetin and anthocyanins.

Approximately 75% of cranberries flavonoid content is quercetin.

Quercetin is well-known for its antioxidant, antimicrobial, anti-inflammatory, antiviral, antifungal, antiallergic, anti-asthmatic, anti-diabetic, anti-hypertensive, anti-Alzheimer, neuroprotective, anticancer and anti-proliferative (spread of cancer) properties.

Quercetin has been shown in studies to inhibit the growth of cancer cells in breast, colon, prostate, ovarian, endometrial, and lung tumours.

Research also demonstrates quercetin’s therapeutic potential for:

• fighting free radicals.

• reducing inflammation.

• reducing the risk of infections.

• reducing the risk of heart disease.

• reducing cancer risk.

• relieving allergies and asthma.

• lowering blood pressure.

• reducing liver inflammation.

• inhibiting the growth of Candida species.

• preventing different types of diabetes.

• reducing the risk of neurological diseases.

• reducing insulin resistance associated with obesity.

Anthocyanins are a type of flavonoid that give fruits and vegetables their red, blue, and purple colours.

They are highly valued for their antioxidative, antimicrobial, antidiabetic, anticancer, anti-inflammatory, antimicrobial, and anti-obesity effects, as well as prevention of cardiovascular diseases, improving vision and neurological health, and protection against various lifestyle diseases such as obesity and diabetes.

You can see why cranberries are so widely recommended as part of a healthy daily diet.

BUT – not all cranberry products are effective.

THE BEST CRANBERRIES

Antioxidants (especially polyphenols) can be lost during processing, making them undetectable in many commercial cranberry products.

So, to gain the greatest level of antioxidants, the best cranberries to eat are:

• 1. organic raw, whole fruit (fresh or frozen).

• 2. freeze dried whole cranberry powder (not juice powder).

• 3. unsweetened organic cold-pressed 100% juice (not reconstituted, not sweetened).

• 4. organic naturally dried, unsweetened cranberries.

Fresh cranberries can be stored in your freezer for up to three months if they are kept in their original sealed packaging or an airtight container.

Because cranberries are not grown in Australia and freeze dried (whole fruit) powders are not always locally available, I usually recommend organic frozen cranberries or cold-pressed organic juice to my clients.

Dried cranberries are higher in carbohydrates, calories, and sugar than fresh ones. But they still contain most of the essential vitamins, minerals, and antioxidants found in fresh cranberries..

You can also take cranberry supplements and liquid extracts – but I advise working with a naturopath or chemist for advice because practitioner formulas are dosage dependent.

Seek advice for the best formula for your specific health issue.

DAILY AMOUNTS

There are no set guidelines to how much cranberry fruit you should consume per day.

Clinical research though gives us indications for preventative daily amounts to avoid infections like UTI’s and to promote cardiovascular, immune and gut health.

Depending on the type of cranberries you consume, the daily recommended amounts are:

• 100g of raw organic, cranberries (fresh or frozen).

OR

• 9g of freeze-dried whole cranberry powder, which is roughly equivalent to 100 grams of raw cranberries (≅2 flat tsp).

OR

• 100-150 ml of organic, cold-pressed, unsweetened 100% cranberry fruit juice.

OR

• 10g organic, unsweetened, unsulphured dried cranberries.

ABOUT DRIED CRANBERRIES

Cranberries are approximately 90% water so 100 grams of raw cranberries is equivalent to approximately 10 grams of naturally dehydrated fruit.

The problem is that most dried cranberries sold commercially are sweetened with sugar syrup or fruit juice concentrate and coated with oil.

If you can’t find dried cranberries that have no added sugars, juice concentrates, oils, sulphites or preservatives – then avoid them.

As I often tell my clients – sugar feeds infection (and inflammation) like petrol feeds a fire – so avoid sugar sweetened anything.

I highly recommend you read my blog about sugar and disease, Quit Sugar With PURE Monk Fruit.

I recommend pure monk fruit concentrate to sweeten food and drinks because it has been prescribed for centuries in Chinese Herbal Medicine, and promotes the growth of beneficial gut microorganisms.

But make sure you only buy 100% monk fruit concentrate.

There’s a lot of so-called monk fruit products that mix monk fruit with corn syrup or synthetic sweeteners that undermine human health.

It’s a case of buyer beware! Check the labels of everything you buy.

If you prefer to eat whole freeze-dried cranberry fruit, 100 grams of freeze-dried whole cranberries is equivalent to approximately 800g of raw cranberries.

Therefore, a daily recommendation of 100 grams of raw cranberries is equivalent to 12.5 grams per day of whole freeze-dried cranberries.

SIDE EFFECTS

Although cranberries are safe to consume, too much can cause side effects such as an upset stomach and/or diarrhoea.

If that happens, stop consuming cranberries until your symptoms cease.

Then slowly begin again and build up your tolerance.

BEST TIME TO CONSUME

It’s best to consume cranberries just before or two hours after meals.

It’s also important to drink lots of purified or distilled drinking water to flush out bacteria and alleviate the discomfort of bacterial die off.

Die off is also called a ‘herxheimer reaction’, which is an inflammatory reaction to toxins and proteins released from dying bacterial and fungal pathogens.

Some common symptoms of a herxheimer reaction are increased bloating and abdominal discomfort, mild fatigue, muscle aches or even a low-grade fever.

If die off symptoms are severe, cease consuming cranberries and drink lots of pure water until your symptoms settle.

Then slowly begin again.

CAUTIONS

Not everybody can consume cranberries.

Don’t eat cranberries if you take blood thinners, get frequent kidney stones, or you’re allergic to aspirin.

The high concentration of salicylic acid in cranberries provides similar effects as aspirin, which is also a salicylate.

Drinking cranberry juice or taking cranberry supplements can help prevent blood clots by acting as a blood thinner – but is not recommended if you are already taking blood thinning medications.

People with a history of kidney stones are also advised to avoid taking cranberry extract products or drinking cranberry juice.

Some researchers argue that drinking cranberry juice lowers the pH of urine, making it more acidic.

Increased acidity can raise the risk of developing calcium oxalate and uric acid stones.

The issue of cranberry and kidney stones is highly contested with mixed research results, and dependent on the type of kidney stones studied.

If you have a history of kidney stones, it’s best to check with your practitioner before consuming cranberries.

PREVENTION RECIPE

Nutrition therapy is a powerful way we can make what we eat our medicine too.

And prevention is always the best cure.

In my blog Nutrition For Health And Weight Loss, I share nutritional guidelines I use with my clients for healing and maintaining health and for achieving healthy weight management.

I recommend you combine balanced nutrition with cranberries to create a healthy lifestyle that protects your health and prevents disease.

Because cranberries aren’t grown in Australia, I often use organic cold-pressed juice recipes for my clients.

Organic cranberry juice is also more convenient and available to buy in Australia.

Please don’t buy sweetened or reconstituted juices.

You need a pure, unsweetened, 100% juice product for this recipe.

And if you can’t find one – defrost organic frozen cranberries and make your own juice in a blender.

Homemade juice from whole cranberries will contain more antioxidants and fibre too.

Just add small amounts of purified water as you blend until you create a juice consistency.

RECIPE

First thing in the morning, before you eat, drink 100ml of cranberry juice added to 100ml of purified water.

It’s such a simple recipe that offers so many preventative health benefits.

And if a 200ml drink is too much for you first thing in the morning, split this recipe and drink half in the morning and half before dinner at night.

RECIPE NOTES

Cranberries are naturally tart.

If you require sweetening to consume cranberries, please don’t use sugar, syrups, or synthetic sweeteners.

Sweeten your cranberry juice with pure 100% monk fruit extract.

If you can’t find pure monk fruit in your local area, we stock Thankfully Nourished pure liquid concentrate at the clinic.

You’re always welcome to call us.

And if you want a pure 100% monk fruit powder with no fillers or synthetic sweetening additives, I buy mine online from The Herbal Connection in Queensland Australia.

If you already take Nourish prebiotic powder first thing in the morning, just add it to your cranberry juice.

Regarding ‘pure’ water – I’ve consumed drinking grade distilled water for decades.

You can’t get a purer water solution than distilled water.

It’s perfect for daily consumption or flushing out toxins.

As for the argument about distilled water lacking minerals, we get our minerals and nutrition mainly from the food we eat – not the water we drink.

Also, there are no contaminants or municipal additives (such as chlorine or fluoride) in drinking grade distilled water.

And you can purchase stainless steel home water distillers at a reasonable price these days.

INFECTIONS RECIPE

I work with clients with all kinds of infections, from UTIs to kidney, candida, gut, bowel, lung, and autoimmune disorders.

With any kind of infection, you need to reduce inflammation and strengthen beneficial gut microorganisms to boost and support your immune system.

The importance of a healthy gut microbiome and strong immune system is why I created Nourish prebiotic drink powder for my clients.

It’s also why I combine Nourish and pure, organic cranberry juice in this recipe.

It’s designed to work in conjunction with whatever prescribed treatment you are undergoing to overcome an infection.

You make this cranberry recipe and take it three times a day – first thing in the morning, before lunch, and before dinner.

And if you’re really struggling with an infection, I tell my clients to have a fourth drink before bed.

Talk to your practitioner for guidance.

RECIPE

Before you eat, make up a drink containing 50ml of pure, organic cranberry juice, 50ml of purified water, and one level teaspoon of Nourish prebiotic powder.

Place the ingredients in a tall drinking glass and use a milk frother to blend them thoroughly.

RECIPE NOTES

I use a milk frother to combine powder ingredients in hot and cold drinks.

I love the Nutra Organics Whizz Stick – but its powerful.

I tell my clients to use short bursts of blending (pulses) to start with until the powders start combining in the liquid.

Otherwise, you’ll have powder flying everywhere like I did the first time. It was even in my hair.

Milk frothers are also great for making mushroom coffee and hot cacao drinks.

I usually add a small amount of soy milk first, add my powders, and then froth away with my stick whiz before stirring in boiling water.

Start with short pulses and froth until you create the perfect foam for your hot drink.

Best kitchen appliance ever!

CRANBERRY SMOOTHIE

I love smoothies because you can boost nutrition quickly in one drink.

The ingredients in our cranberry smoothie recipe are designed to support your gut microbiome and immune system.

You can swap out your morning cranberry juice for a cranberry smoothie twice a week.

RECIPE

1/2 cup fresh or frozen organic cranberries.

1/4 cup of ‘live’* organic coconut yoghurt.

1 tbs organic linseeds (flaxseed).

1 tsp Manuka or raw, unprocessed honey.

1/4 cup unsweetened organic cranberry juice

1 tsp Nourish prebiotic powder.

1/4 tsp Ceylon cinnamon (not Cassia cinnamon).

Add all the ingredients to a blender and blend on high until smooth.

If the smoothie is too thick, add a splash more cranberry juice.

RECIPE NOTES

* Make sure whatever organic yoghurt you use contains live cultures and probiotics.

Flaxseed (linseeds) is used to work against infections by soothing inflammation, and increasing urinary volume to flush out bacteria.

I’ve included raw honey in this recipe.

Although classed as a sugar, manuka and raw unprocessed honey contain powerful antioxidant, antibacterial, antiviral, antimicrobial, antibiotic, anti-fungal, and anti-inflammatory properties

It’s the one ‘sugar’ I do use to help fight infections, viruses, and fungal overgrowth.

Nourish prebiotic powder is used to promote beneficial gut microorganisms.

Ceylon cinnamon contains powerful anti-inflammatory, antibacterial, antifungal and antiviral properties.

You can also add a probiotic capsule to your smoothie to boost your gut microbiome and immune system.

If you prefer a creamier smoothie, simply add more yoghurt or your favourite plant based milk.

Enjoy!

PRACTITIONER SUPPORT

I love sharing general information that can help you create a healthier lifestyle.

But the information I share is not meant to replace professional support.

If you suffer from chronic infections or disease, always seek qualified advice.

Your health is precious so please protect it.

All the very best,

Lisa Rieniets ND.

Shop Nourish

REFERENCES

I’ve included live links to research and studies so you can explore how cranberries can benefit your health and wellbeing.

Abuelgasim H, Albury C, Lee J. Effectiveness of honey for symptomatic relief in upper respiratory tract infections: a systematic review and meta-analysis. BMJ Evid Based Med. 2021 Apr;26(2):57-64. doi: 10.1136/bmjebm-2020-111336. Epub 2020 Aug 18. PMID: 32817011. (Honey)

Aghababaei F, Hadidi M. Recent Advances in Potential Health Benefits of Quercetin. Pharmaceuticals (Basel). 2023 Jul 18;16(7):1020. doi: 10.3390/ph16071020. PMID: 37513932; PMCID: PMC10384403. (Quercetin)

Al Othaim, A., Marasini, D., & Carbonero, F. (2021). Impact of cranberry juice consumption on gut and vaginal microbiota in postmenopausal women. Food Frontiers, 2, 282–293. (Vaginal health)

Ankola AV, Kumar V, Thakur S, Singhal R, Smitha T, Sankeshwari R. Anticancer and antiproliferative efficacy of a standardized extract of Vaccinium macrocarpon on the highly differentiating oral cancer KB cell line athwart the cytotoxicity evaluation of the same on the normal fibroblast L929 cell line. J Oral Maxillofac Pathol. 2020 May-Aug;24(2):258-265. doi: 10.4103/jomfp.JOMFP_129_20. Epub 2020 Sep 9. PMID: 33456234; PMCID: PMC7802834. (Anticancer effect cranberries)

Antimicrobial Resistance Collaborators. Global burden of bacterial antimicrobial resistance in 2019: a systematic analysis. Lancet. 2022 Feb 12;399(10325):629-655. doi: 10.1016/S0140-6736(21)02724-0. Epub 2022 Jan 19. Erratum in: Lancet. 2022 Oct 1;400(10358):1102. PMID: 35065702; PMCID: PMC8841637. (Antimicrobial resistance)

Blumberg JB, Basu A, Krueger CG, Lila MA, Neto CC, Novotny JA, Reed JD, Rodriguez-Mateos A, Toner CD. Impact of Cranberries on Gut Microbiota and Cardiometabolic Health: Proceedings of the Cranberry Health Research Conference 2015. Adv Nutr. 2016 Jul 15;7(4):759S-70S. doi: 10.3945/an.116.012583. PMID: 27422512; PMCID: PMC4942875. (Gut Microbiome)

Blumberg JB, Camesano TA, Cassidy A, Kris-Etherton P, Howell A, Manach C, Ostertag LM, Sies H, Skulas-Ray A, Vita JA. Cranberries and their bioactive constituents in human health. Adv Nutr. 2013 Nov 6;4(6):618-32. doi: 10.3945/an.113.004473. PMID: 24228191; PMCID: PMC3823508. (Bioactive components cranberries)

Cai X , Han Y , Gu M , Song M , Wu X , Li Z , Li F , Goulette T , Xiao H . Dietary cranberry suppressed colonic inflammation and alleviated gut microbiota dysbiosis in dextran sodium sulfate-treated mice. Food Funct. 2019 Oct 16;10(10):6331-6341. doi: 10.1039/c9fo01537j. PMID: 31524900; PMCID: PMC6800821. (Colon Health)

Christian Heiss , Geoffrey Istas , Rodrigo Feliciano, Timon Weber, Brian Wang , Claudia Favari, Pedro Mena, Daniele Del Rio, Ana Rodriguez-Mateos. Daily consumption of cranberry improves endothelial function in healthy adults: a double blind randomized controlled trial. Food & Function, 2022; DOI: 10.1039/D2FO00080F (Daily cranberry consumption)

Chuang CC, Martinez K, Xie G, et al. Quercetin is equally or more effective than resveratrol in attenuating tumor necrosis factor-{alpha}-mediated inflammation and insulin resistance in primary human adipocytes. Am J Clin Nutr. 2010;92(6):1511-21. (Quercetin)

Dajas F. Life or death: neuroprotective and anticancer effects of quercetin. J Ethnopharmacol. 2012;143(2):383-96. (Quercetin)

Deepika, Maurya PK. Health Benefits of Quercetin in Age-Related Diseases. Molecules. 2022 Apr 13;27(8):2498. doi: 10.3390/molecules27082498. PMID: 35458696; PMCID: PMC9032170. (Quercetin)

Donlan RM. Biofilm formation: a clinically relevant microbiological process. Clin Infect Dis. 2001 Oct 15;33(8):1387-92. doi: 10.1086/322972. Epub 2001 Sep 20. PMID: 11565080. (Biofilm formation)

Elkafas H, Walls M, Al-Hendy A, Ismail N. Gut and genital tract microbiomes: Dysbiosis and link to gynecological disorders. Front Cell Infect Microbiol. 2022 Dec 16;12:1059825. doi: 10.3389/fcimb.2022.1059825. Erratum in: Front Cell Infect Microbiol. 2023 May 12;13:1211349. PMID: 36590579; PMCID: PMC9800796. (Vaginal Health)

Eteraf-Oskouei T, Najafi M. Traditional and modern uses of natural honey in human diseases: a review. Iran J Basic Med Sci. 2013 Jun;16(6):731-42. PMID: 23997898; PMCID: PMC3758027. (Honey)

Hisano M, Bruschini H, Nicodemo AC, Srougi M. Cranberries and lower urinary tract infection prevention. Clinics (Sao Paulo). 2012;67(6):661-8. doi: 10.6061/clinics/2012(06)18. PMID: 22760907; PMCID: PMC3370320. (Cranberries Trial  for UTIs)

Jeitler M, Michalsen A, Schwiertz A, Kessler CS, Koppold-Liebscher D, Grasme J, Kandil FI, Steckhan N. Effects of a Supplement Containing a Cranberry Extract on Recurrent Urinary Tract Infections and Intestinal Microbiota: A Prospective, Uncontrolled Exploratory Study. J Integr Complement Med. 2022 May;28(5):399-406. doi: 10.1089/jicm.2021.0300. Epub 2022 Mar 14. PMID: 35285701; PMCID: PMC9127832. (UTI’s and gut microbiota)

Jepson RG, Mihaljevic L, Craig J. Cranberries for preventing urinary tract infections. Cochrane Database Syst Rev. 2004;(1):CD001321. doi: 10.1002/14651858.CD001321.pub2. Update in: Cochrane Database Syst Rev. 2004;(2):CD001321. PMID: 14973968. (UTI’s)

Jurikova T, Skrovankova S, Mlcek J, Balla S, Snopek L. Bioactive Compounds, Antioxidant Activity, and Biological Effects of European Cranberry (Vaccinium oxycoccos). Molecules. 2018 Dec 21;24(1):24. doi: 10.3390/molecules24010024. PMID: 30577610; PMCID: PMC6337168. (Antioxidant activity)

Kawatra P, Rajagopalan R. Cinnamon: Mystic powers of a minute ingredient. Pharmacognosy Res. 2015 Jun;7(Suppl 1):S1-6. doi: 10.4103/0974-8490.157990. PMID: 26109781; PMCID: PMC4466762. (Cinnamon)

Khoo HE, Azlan A, Tang ST, Lim SM. Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits. Food Nutr Res. 2017 Aug 13;61(1):1361779. doi: 10.1080/16546628.2017.1361779. PMID: 28970777; PMCID: PMC5613902. (Anthocyanins)

Kilty, S.J., Duval, M., Chan, F.T., Ferris, W. and Slinger, R. (2011), Methylglyoxal: (active agent of manuka honey) in vitro activity against bacterial biofilms. International Forum of Allergy & Rhinology, 1: 348-350. https://doi.org/10.1002/alr.20073 (Manuka honey)

King’s College London. “100g of cranberries a day improves cardiovascular health, study finds.” ScienceDaily. ScienceDaily, 22 March 2022. <www.sciencedaily.com/releases/2022/03/220322111245.htm>. (Cardiovascular Health)

Li X, Jin Q, Yao Q, Xu B, Li L, Zhang S, Tu C. The Flavonoid Quercetin Ameliorates Liver Inflammation and Fibrosis by Regulating Hepatic Macrophages Activation and Polarization in Mice. Front Pharmacol. 2018 Feb 9;9:72. doi: 10.3389/fphar.2018.00072. PMID: 29497376; PMCID: PMC5819566. (Quercetin)

Lila MA. Anthocyanins and Human Health: An In Vitro Investigative Approach. J Biomed Biotechnol. 2004;2004(5):306-313. doi: 10.1155/S111072430440401X. PMID: 15577194; PMCID: PMC1082894. (Anthocyanins)

Neto CC. Cranberry and its phytochemicals: a review of in vitro anticancer studies. J Nutr. 2007 Jan;137(1 Suppl):186S-193S. doi: 10.1093/jn/137.1.186S. PMID: 17182824. (Anticancer studies)

Nemzer BV, Al-Taher F, Yashin A, Revelsky I, Yashin Y. Cranberry: Chemical Composition, Antioxidant Activity and Impact on Human Health: Overview. Molecules. 2022 Feb 23;27(5):1503. doi: 10.3390/molecules27051503. PMID: 35268605; PMCID: PMC8911768. (Cranberry antioxidants)

Noreen, S., Tufail, T., Ul Ain, H. B., & Awuchi, C. G. (2023). Pharmacological, nutraceutical, and nutritional properties of flaxseed (Linum usitatissimum): An insight into its functionality and disease mitigation. Food Science & Nutrition, 11, 6820–6829. https://doi.org/10.1002/fsn3.3662 (Flaxseed/Linseeds – Infection & Inflammation)

OUTBREAK consortium. A One Health antimicrobial resistance economic perspective (2020). Sydney, Australia: UTS (Antibiotic resistance)

Pandey KB, Rizvi SI. Plant polyphenols as dietary antioxidants in human health and disease. Oxid Med Cell Longev. 2009 Nov-Dec;2(5):270-8. doi: 10.4161/oxim.2.5.9498. PMID: 20716914; PMCID: PMC2835915. (Polyphenols)

Phaniendra A, Jestadi DB, Periyasamy L. Free radicals: properties, sources, targets, and their implication in various diseases. Indian J Clin Biochem. 2015 Jan;30(1):11-26. doi: 10.1007/s12291-014-0446-0. Epub 2014 Jul 15. PMID: 25646037; PMCID: PMC4310837. (Free radicals and disease)

Prasain, Jeevan & Grubbs, Clinton & Barnes, Stepehn. (2019). Cranberry anti-cancer compounds and their uptake and metabolism: An updated review. Journal of Berry Research. 10. 1-10. 10.3233/JBR-180370. (Anti-cancer compounds)

Rane HS, Bernardo SM, Howell AB, Lee SA. Cranberry-derived proanthocyanidins prevent formation of Candida albicans biofilms in artificial urine through biofilm- and adherence-specific mechanisms. J Antimicrob Chemother. 2014 Feb;69(2):428-36. doi: 10.1093/jac/dkt398. Epub 2013 Oct 10. PMID: 24114570; PMCID: PMC3937597. (Cranberry and candida infections)

Sun J, Marais JP, Khoo C, LaPlante K, Vejborg RM, Givskov M, Tolker-Nielsen T, Seeram NP, Rowley DC. Cranberry (Vaccinium macrocarpon) oligosaccharides decrease biofilm formation by uropathogenic Escherichia coli. J Funct Foods. 2015 Aug;17:235-242. doi: 10.1016/j.jff.2015.05.016. PMID: 26613004; PMCID: PMC4657873. (Preventative effects UTIs)

Teodoro AJ. Bioactive Compounds of Food: Their Role in the Prevention and Treatment of Diseases. Oxid Med Cell Longev. 2019 Mar 11;2019:3765986. doi: 10.1155/2019/3765986. PMID: 30984334; PMCID: PMC6432691. (Disease prevention)

Teresa M Wozniak, Amalie Dyda, Xing Lee, The Increased Length of Hospital Stay and Mortality Associated With Community-Associated Infections in Australia, Open Forum Infectious Diseases, Volume 9, Issue 5, May 2022, ofac133, https://doi.org/10.1093/ofid/ofac133 (Antibiotic-resistant infections Australia)

Weh KM, Clarke J, Kresty LA. Cranberries and Cancer: An Update of Preclinical Studies Evaluating the Cancer Inhibitory Potential of Cranberry and Cranberry Derived Constituents. Antioxidants (Basel). 2016 Aug 18;5(3):27. doi: 10.3390/antiox5030027. PMID: 27548236; PMCID: PMC5039576. (Cancer and cranberries)

Yang X, Chen H, Zheng Y, Qu S, Wang H, Yi F. Disease burden and long-term trends of urinary tract infections: A worldwide report. Front Public Health. 2022 Jul 27;10:888205. doi: 10.3389/fpubh.2022.888205. PMID: 35968451; PMCID: PMC9363895. (Global UTIs)

Nourish is a breakfast drink powder we created to encourage multiple prebiotic effects.

Prebiotics are foods and nutrients that feed and promote the growth and activity of beneficial microorganisms (microflora) that live in your gut (your microbiome).

A healthy gut microbiome means a healthier you.

There is not one cell in your body that is not affected by the trillions of microorganisms in your gut.

We tweaked and tested Nourish until we formed a perfect way for your gut microbiome to start each day.

Now, we’re making Nourish available to everyone.

PREBIOTIC DRINK RECIPES

We’ve created two boosting breakfast drink recipes to help you nourish your gut.

The first is a quick breakfast shake recipe you drink before eating other food.

Our quick shake is also perfect for people who are not fans of eating first thing in the morning but can still benefit from a good dose of prebiotics.

Our second Nourish recipe is a high-fibre breakfast smoothie designed to help you meet the recommended daily fibre intake essential for healthy gut function.

You can integrate our recipe ingredients into your favourite smoothies • gut health programs • or as an evening meal replacement for those trying to reduce their food intake – and still feel full.

NOURISH BREAKFAST SHAKE

Ingredients

1 rounded teaspoon of Nourish powder.

¼ cup of organic plant-based milk – Bonsoy, Almond, Coconut, or Hemp milk.

¼ cup hot water.

Instructions

Pour the milk and then the hot water into a sturdy glass or teacup.

Add the Nourish powder and whisk until the powder dissolves into the liquid.

Enjoy every morning before you eat other food.

Recipe Notes

You can buy mini milk frothers, which are ideal for whisking the ingredients together. We stock mini frothers if you can’t find one locally.

Plant-based milk is used in this recipe to create a delicious drink that is rich in nutrients and contains anti-inflammatory properties.

If you drink animal milk, make sure you only use organic dairy products.

You can click on our reference links below for more evidence-based information about our recipe ingredients.

WHY WE CREATED NOURISH

We created Nourish to help people transform their gut microflora using diet and nutrition.

It’s really eye-opening to see the connection between diet and disease.

Dietwise, 9 out of 10 Australians aged nineteen and over do not eat the recommended daily servings of vegetables.

And 4 in 5 adults aged nineteen to fifty do not eat enough fruit.

Instead, most of us overeat food high in energy (calories), sugar, saturated fat, and salt – and low in nutrients, whole grains, and fibre.

These poor dietary habits are putting Australians at risk of developing chronic diseases and health conditions, including:

• Obesity.

• Heart disease.

• High blood pressure.

• Stroke.

• Type 2 diabetes.

• Metabolic syndrome.

• Inflammatory diseases,

• Certain cancers.

• And some neurological disorders.

We are living an unhealthy lifestyle with a diet deficient in fruit, vegetables, and fibre.

And the facts speak for themselves.

Chronic diseases are the leading cause of illness, disability, and death in Australia.

Almost half of all Australians live with at least one chronic disease and one in five live with two or more chronic health conditions.

And much of this suffering is avoidable!

It’s up to all of us to value ourselves enough to change our lifestyles and support our health and long-term well-being.

Blunt as this may sound – we must wake up to what we are doing – to ourselves!

Our poor health is mostly self-inflicted.

And that we can do something about.

We can reduce our risk of chronic diseases by:

• Eating a wide range of nutritious foods.

• Nourishing our gut health.

• Drinking plenty of pure water.

• Exercising.

• Minimising alcohol and drug consumption.

• And better managing stress.

Regarding diet, we need to eat at least 2 pieces of fruit and 5-6 servings of vegetables daily – including different types and colours and legumes (beans).

Don’t get overwhelmed when you start changing your diet.

Start by eating 2 pieces of fruit daily, and gradually build to eating 3 cups of mixed salads and veggies (including beans) spread over your lunch, snacks, and evening meals.

And if you need recipes and inspiration, visit our Healthy Eating Directory.

It’s also recommended that eating 25 grams of dietary fibre for women and 30 grams for men is essential for proper digestion and gut function.

Dietary fibre is found in wholegrain foods, beans, nuts, seeds, fruit, and vegetables.

To help you meet your daily fibre intake and nourish your beneficial gut microorganisms, we created a fibre-boosting, prebiotic smoothie recipe.

NOURISH HIGH-FIBRE SMOOTHIE

The dietary fibre content in our smoothie recipe is approximately 15 grams toward your daily target of 25 grams of fibre for female adults and 30 grams for men.

We are also using Australian metric measuring spoons and cups, which can differ internationally.

We chose high-fibre organic apples for this recipe because they also contain beneficial bacteria and are considered a probiotic food (see the recipe notes).

But – you can also add your favourite ingredients to this recipe.

We’ve added smoothie options to the recipe to keep your smoothies interesting.

PLUS – we’ve included a link to a food calculator so you can track your daily fibre intake.

The Check Your Food nutrition calculator is easy to use, and you can learn all sorts of interesting evidence-based information about the food you eat and what’s in it.

Smoothie Ingredients

1 rounded teaspoon of Nourish (prebiotic action).

1 Granny Smith apple medium size (≈4-5g fibre).

1 tbs Chia seeds (≈5-6g mostly soluble fibre).

1 cup (250ml) unsweetened activated almond milk (≈3-4g fibre).

2 Medjool dates to sweeten (≈1g fibre each).

Instructions

Add the almond milk and Nourish powder to your blender first and blend until combined.

Core the apple to remove the seeds.

Apple seeds contain small amounts of cyanogenic glycoside (cyanide), which can accumulate to toxic levels, especially if you are eating an apple a day.

Leave the skin on and chop the apple into smaller pieces.

Then add the chopped apple and dates little by little until well blended.

Adding the apple and dates slowly won’t overload your blender.

The final step is blending in the chia seeds.

Add more milk if necessary until you create your favourite smoothie thickness.

It’s a simple recipe yet rich in fibre and nourishing for your beneficial gut microflora.

Ingredient Options

You can also alternate or add other ingredients to create a fibre-rich smoothie you love.

• 1 Pear (120 grams ≈ 4 grams fibre).

• ½ cup Blueberries (78 grams ≈ 2 grams fibre).

• 1 Kiwifruit (75 grams ≈ 2 grams fibre).

• ½ Mango (100 grams ≈ 2 grams fibre).

• 1 Banana (95 grams ≈ 1 gram fibre).

• ¼ Papaya. (85 grams ≈ 1 gram fibre).

• 1 small Avocado (120 grams ≈ 4 grams fibre).

• 1 cup baby Spinach (30 grams ≈1 gram fibre).

• 1 heaped tablespoon of Goji Berries dried (15 grams ≈2 grams fibre).

• 1 tbs Linseeds/Flaxseed (15 grams ≈ 4 grams fibre).

• 1 tbs Hemp seeds – hulled (15 grams ≈ 1 gram fibre).

• 1 handful Walnuts (15 grams ≈ 1 gram fibre).

• 100 ml organic Coconut milk – tinned (100ml ≈ 2 grams fibre).

• 1 tbs organic, cold-pressed Coconut oil (15ml ≈ 25% RDA essential amino acids/fatty acids).

• Sugar-free pure monk fruit extract to sweeten. See our monk fruit blog for more information.

• Pure, unprocessed honey to sweeten if needed.

Recipe Notes

We use Australian metric measures for our recipes. One teaspoon is the equivalent of 2.5 grams and 5ml. A tablespoon equals 15 grams and 20ml. One cup equals 250 mls.

We always recommend eating organic or biodynamic food produced without pesticides or chemicals harmful to human health.

Organic apples have favourable health effects on human health, the apple tree, and the environment in contrast to conventional apples, which were found to harbour potential food-borne pathogens (Wassermann et al., 2019).

Medjool dates are a low glycaemic index sweetener rich in fibre and essential nutrients.

You can click on our reference links below for more evidence-based information about our recipe ingredients.

This smoothie recipe focuses on fibre content, but the ingredients also provide other essential nutrients. Check Your Food calculator profiles their complete nutritional information.

A high-fibre smoothie is filling. If you can’t finish it all for breakfast, use a lidded drink jar and refrigerate the leftovers for your morning snack. You’ll stay full until lunchtime.

Some people find they get constipated when they eat fibre. In clinic practice, we see many people suffering from dehydration, which contributes to a sluggish bowel.

When you increase your fibre intake, drink plenty of pure water.

Homemade activated almond milk is delicious, but if you don’t have time to make your own, try Nutty Bruce unsweetened activated milk.

This unsweetened almond milk is certified organic and has no gums, thickeners, preservatives, colours, or added oils.

Nutty Bruce plant milks are widely available in supermarkets and local independent grocery stores in Australia and New Zealand.

You can make your smoothie your way with your favourite ingredients. Then add a teaspoon of Nourish and a tablespoon of chia seeds to gain higher levels of fibre your microflora thrives on.

You can also make smoothie bowls by adding an extra tablespoon of chia to thicken and garnish with fresh fruits, nuts, and seed toppings.

If your mornings are hectic, you can make your smoothie the night before and refrigerate it in sealed smoothie jars, ready to grab and go in the morning.

Be creative and have fun making fibre-rich smoothies you enjoy.

Your friendly gut bugs will thank you.

NOURISH INGREDIENTS

The ingredients in Nourish were chosen because of their prebiotic action in your gut.

You can read more about the importance of prebiotics in my blog, Your Gut Microbiome & Why Prebiotics Are Essential.

A lot of scientific research into prebiotics initially focused on non-digestible, fermentable dietary fibres that could boost the growth and activity of beneficial gut microflora.

It’s now recognised that various foods and nutrients have prebiotic properties that benefit your gut microbiome.

As science evolves, the term ‘prebiotic’ is being updated to reflect a deeper understanding of gut microorganisms.

Marshmallow root contains a type of soft fibre called mucilage that is rich in prebiotic starches (polysaccharides), which help to regulate gut microorganisms.

Elderberry contains antioxidants (polyphenols) that have strong prebiotic effects on your gut microflora. Antioxidants protect our cells from damage.

Lemon Balm supports digestion and the movement of food through your gastrointestinal system.

Graviola leaf (Soursop) supports the growth of Lactobacillus casei (friendly bacteria) in your gut.

Green tea (Matcha) acts as a prebiotic that helps increase your colon’s Bifidobacterium species (friendly bacteria).

Irish moss is a prebiotic mucilage (fibre) that positively influences gut microbial communities.

Aniseed nourishes beneficial gut bacteria and helps stabilise your intestinal microflora.

Licorice root nourishes and helps modify the composition and diversity of your gut microbiota.

These are the ingredients we use in our drink powder to help you nourish your gut.

Nourish is available to everyone, exclusively from our clinic.

And you can download our printable recipe sheet by clicking on this link.

I hope the knowledge we share helps you commit to your health and enjoy the benefits you can create every day with every meal you eat.

CLIENTS FEEDBACK

Many years ago, I asked myself why do I do what I do?

And my answer to myself was because I wanted to help end suffering for people who struggle with sickness and disease.

That commitment to myself keeps me going.

And when my clients come to see me and tell me how they are since their last appointment, their results keep me going.

I am so grateful that I love what I do and I do what I love.

So a big thank you to my amazing clients.

Your efforts to end your suffering, keep me going.

It’s another reason why I created Nourish.

Much love,

Lisa Rieniets ND.

CHRONIC SINUS INFECTIONS

After two months I have no more gut or chest pain or tightness in my stomach.

My thinking is so much clearer too.

My sinus infection cleared up quickly. 

I’m usually so sick I can’t get out of bed for weeks with sinus infections.

This time I wasn’t even bedridden.

I also took up heavy exercise and it didn’t flare up my fibromyalgia.

My muscles are stronger and not sore after exercise.

I am so happy because before if I did any exercise I would be so sore I could hardly walk.

Now I feel like a completely different person and I can’t believe how much healthier I am since I started taking Nourish – Roma, C (Aged 69).

TRAVEL SUPPORT

When you are not particularly healthy on your holidays, and you drink a lot, it maintains stability of your gut.

Improves overall general well-being – Jonah, W. (feedback on Nourish)

BLOATING & GAS

Nourish has given us the ability to be free from any bloating and gas which was a constant problem for us.

Every morning we make up a Nourish shake with the greatest of ease.

Our bowel habits are also back to a normal daily routine.

No more constipation.

Thank you to the people who have developed this amazing product – Heidi, T.

URINARY TRACT INFECTIONS

I had constant urinary tract infections and been through 10 antibiotic prescriptions.

But still I had an irritable bladder with an urgency to wee all the time.

I would go to the toilet, take four steps away, and have to go back to wee again.

It caused a lot of upset in my life.

I came to see Lisa and she made me a Nourish drink in my appointment.

I felt relief straight away.

After 5 days I am now better.

Thank you Lisa – Francis, B.

MICROBIOME & GUT BRAIN AXIS

I’ve felt so much better on Nourish. In fact I haven’t felt this good for years.

I have so much more energy and I’m much clearer in my head. I can remember names and don’t lose words mid conversation.

I feel more confident because of my improved memory.

I love Nourish and I’m hooked on it – Yvonne, D.

REFERENCES

You can read the referenced studies by clicking on the underlined links and discover more about the relationship between food and your health.

For more information about prebiotics, visit our blog – Your Gut Microbiome & Why Prebiotics Are Essential.

Enjoy exploring!

Recipe Ingredients

Alalwan TA, Perna S, Mandeel QA, Abdulhadi A, Alsayyad AS, D’Antona G, Negro M, Riva A, Petrangolini G, Allegrini P, Rondanelli M. Effects of Daily Low-Dose Date Consumption on Glycemic Control, Lipid Profile, and Quality of Life in Adults with Pre- and Type 2 Diabetes: A Randomized Controlled Trial. Nutrients. 2020 Jan 15;12(1):217. doi: 10.3390/nu12010217. PMID: 31952131; PMCID: PMC7019638. (Dates)

Baker A, Garner MC, Kimberley KW, Sims DB, Stordock JH, Taggart RP, Walton DJ. Cyanide Toxicity of Freshly Prepared Smoothies and Juices Frequently Consumed. Eur J Nutr Food Saf. 2018 Oct-Dec;8(4):215-224. doi: 10.9734/ejnfs/2018/44004. Epub 2018 Sep 3. PMID: 33313363; PMCID: PMC7731941. (Apple seed toxicity)

Ben Necib R, Manca C, Lacroix S, Martin C, Flamand N, Di Marzo V, Silvestri C. Hemp seed significantly modulates the endocannabinoidome and produces beneficial metabolic effects with improved intestinal barrier function and decreased inflammation in mice under a high-fat, high-sucrose diet as compared with linseed. Front Immunol. 2022 Sep 26;13:882455. doi: 10.3389/fimmu.2022.882455. PMID: 36238310; PMCID: PMC9552265. (Hemp seed)

CheckYourFood.com is free to use on a basic level, with over 2000 ingredients and over 900 recipes, all displayed with their full nutritional content & health benefits. doi: https://www.checkyourfood.com/ (Food Calculator)

Dreher ML. A Comprehensive Review of Almond Clinical Trials on Weight Measures, Metabolic Health Biomarkers and Outcomes, and the Gut Microbiota. Nutrients. 2021 Jun 8;13(6):1968. doi: 10.3390/nu13061968. PMID: 34201139; PMCID: PMC8229803. (Almonds)

Goh YX, Jalil J, Lam KW, Husain K, Premakumar CM. Genistein: A Review on its Anti-Inflammatory Properties. Front Pharmacol. 2022 Jan 24;13:820969. doi: 10.3389/fphar.2022.820969. PMID: 35140617; PMCID: PMC8818956. (Soy Milk)

Muñoz-Labrador A, Lebrón-Aguilar R, Quintanilla-López JE, Galindo-Iranzo P, Azcarate SM, Kolida S, Kachrimanidou V, Garcia-Cañas V, Methven L, Rastall RA, Moreno FJ, Hernandez-Hernandez O. Prebiotic Potential of a New Sweetener Based on Galactooligosaccharides and Modified Mogrosides. J Agric Food Chem. 2022 Jul 27;70(29):9048-9056. doi: 10.1021/acs.jafc.2c01363. Epub 2022 Jul 13. PMID: 35830712; PMCID: PMC9335866. (Monk Fruit)

Schell KR, Fernandes KE, Shanahan E, Wilson I, Blair SE, Carter DA, Cokcetin NN. The Potential of Honey as a Prebiotic Food to Re-engineer the Gut Microbiome Toward a Healthy State. Front Nutr. 2022 Jul 28;9:957932. doi: 10.3389/fnut.2022.957932. PMID: 35967810; PMCID: PMC9367972.(Honey)

Wassermann B, Müller H, Berg G. An Apple a Day: Which Bacteria Do We Eat With Organic and Conventional Apples? Front Microbiol. 2019 Jul 24;10:1629. doi:10.3389/fmicb.2019.01629. PMID: 31396172; PMCID: PMC6667679. (Apples)

Nutrition & Health References

Australian Government Australian Institute of Health and Welfare (2022). Chronic conditions and multimorbidity. doi: https://www.aihw.gov.au/reports/australias-health/chronic-conditions-and-multimorbidity

Australian Institute of Health and Welfare (2022). Australian Burden of Disease Study 2022. doi: https://www.aihw.gov.au/reports/burden-of-disease/australian-burden-of-disease-study-2022/contents/about

Australian Institute of Health and Welfare (AIHW) 2018, Nutrition across the life stages. Cat. no. PHE 227. Canberra: AIHW, DOI 10.25816/5ebcaca1fa7e2, https://www.aihw.gov.au/reports/food-nutrition/nutrition-across-the-life-stages/formats.

Australian National Health and Medical Research Council (NHMRC) and the New Zealand Ministry of Health (MoH) 2006, Nutrient Reference Values for Australia and New Zealand Including Recommended Dietary Intakes, Commonwealth of Australia 2006, ISBN Online 1864962437. doi: https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/dietary-fibre

Gropper SS. The Role of Nutrition in Chronic Disease. Nutrients. 2023 Jan 28;15(3):664. doi: 10.3390/nu15030664. PMID: 36771368; PMCID: PMC9921002.

National Health and Medical Research Council (2013) Australian Dietary Guidelines Educator Guide, Canberra: National Health and Medical Research Council, Online version: www.nhmrc.gov.au/guidelines-publications/n55b.

Zinöcker MK, Lindseth IA. The Western Diet-Microbiome-Host Interaction and Its Role in Metabolic Disease. Nutrients. 2018 Mar 17;10(3):365. doi: 10.3390/nu10030365. PMID: 29562591; PMCID: PMC5872783.

Nourish Ingredients

Aquino, Jailane de Souza, et al. ‘Models to Evaluate the Prebiotic Potential of Foods’. Functional Food – Improve Health through Adequate Food, InTech, 2 Aug. 2017. Crossref, doi:10.5772/intechopen.69174. (Prebiotic Potential of Foods)

Aubert P, Guinobert I, Blondeau C, Bardot V, Ripoche I, Chalard P, Neunlist M. Basal and Spasmolytic Effects of a Hydroethanolic Leaf Extract of Melissa officinalis L. on Intestinal Motility: An Ex Vivo Study. J Med Food. 2019 Jul;22(7):653-662. doi: 10.1089/jmf.2018.0154. Epub 2019 Apr 16. PMID: 30990736; PMCID: PMC6653806. (Lemon Balm)

Authier H, Bardot V, Berthomier L, Bertrand B, Blondeau C, Holowacz S, Coste A. Synergistic Effects of Licorice Root and Walnut Leaf Extracts on Gastrointestinal Candidiasis, Inflammation and Gut Microbiota Composition in Mice. Microbiol Spectr. 2022 Apr 27;10(2):e0235521. doi: 10.1128/spectrum.02355-21. Epub 2022 Mar 9. PMID: 35262409; PMCID: PMC9045305.(Licorice Root)

Carlson JL, Erickson JM, Lloyd BB, Slavin JL. Health Effects and Sources of Prebiotic Dietary Fiber. Curr Dev Nutr. 2018 Jan 29;2(3):nzy005. doi: 10.1093/cdn/nzy005. PMID: 30019028; PMCID: PMC6041804. (Sources of Prebiotics)

Davani-Davari D, Negahdaripour M, Karimzadeh I, Seifan M, Mohkam M, Masoumi SJ, Berenjian A, Ghasemi Y. Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications. Foods. 2019 Mar 9;8(3):92. doi: 10.3390/foods8030092. PMID: 30857316; PMCID: PMC6463098. (Prebiotics Revised Definition)

Dybka-Stępień K, Otlewska A, Góźdź P, Piotrowska M. The Renaissance of Plant Mucilage in Health Promotion and Industrial Applications: A Review. Nutrients. 2021 Sep 24;13(10):3354. doi: 10.3390/nu13103354. PMID: 34684354; PMCID: PMC8539170. (Marshmallow root)

Jin JS, Touyama M, Hisada T, Benno Y. Effects of green tea consumption on human fecal microbiota with special reference to Bifidobacterium species. Microbiol Immunol. 2012 Nov;56(11):729-39. doi: 10.1111/j.1348-0421.2012.00502.x. PMID: 22924537. (Green Tea)

Kasprzak-Drozd K, Oniszczuk T, Stasiak M, Oniszczuk A. Beneficial Effects of Phenolic Compounds on Gut Microbiota and Metabolic Syndrome. Int J Mol Sci. 2021 Apr 2;22(7):3715. doi: 10.3390/ijms22073715. PMID: 33918284; PMCID: PMC8038165. (Anise)

Kassem IAA, Joshua Ashaolu T, Kamel R, Elkasabgy NA, Afifi SM, Farag MA. Mucilage as a functional food hydrocolloid: ongoing and potential applications in prebiotics and nutraceuticals. Food Funct. 2021 Jun 8;12(11):4738-4748. doi: 10.1039/d1fo00438g. PMID: 34100507. (Mucilage)

Liu J, Kandasamy S, Zhang J, Kirby CW, Karakach T, Hafting J, Critchley AT, Evans F, Prithiviraj B. Prebiotic effects of diet supplemented with the cultivated red seaweed Chondrus crispus or with fructo-oligo-saccharide on host immunity, colonic microbiota and gut microbial metabolites. BMC Complement Altern Med. 2015 Aug 14;15:279. doi: 10.1186/s12906-015-0802-5. PMID: 26271359; PMCID: PMC4535385. (Irish Moss)

Meza-Gutiérrez NN, Magallón-Servín P, Balois-Morales R, Pérez-Ramírez IF, López-Guzmán GG, Berumen-Varela G, Bautista-Rosales PU. Growth Promoting Activity of Annona muricata L. Leaf Extracts on Lactobacillus casei. Plants (Basel). 2022 Feb 22;11(5):581. doi: 10.3390/plants11050581. PMID: 35270049; PMCID: PMC8912565. (Graviola Leaf)

Reider S, Watschinger C, Längle J, Pachmann U, Przysiecki N, Pfister A, Zollner A, Tilg H, Plattner S, Moschen AR. Short- and Long-Term Effects of a Prebiotic Intervention with Polyphenols Extracted from European Black Elderberry-Sustained Expansion of Akkermansia spp. J Pers Med. 2022 Sep 9;12(9):1479. doi: 10.3390/jpm12091479. PMID: 36143265; PMCID: PMC9504334. (Elderberry)

Tsirulnichenko, L. and Kretova, J., 2020. Prebiotic properties of licorice root extracts. doi: https://dspace.emu.ee/xmlui/handle/10492/5598 (Licorice root)

Prebiotics

Bosscher D, Breynaert A, Pieters L, Hermans N. Food-based strategies to modulate the composition of the intestinal microbiota and their associated health effects. J Physiol Pharmacol. 2009 Dec;60 Suppl 6:5-11. PMID: 20224145.

Bull MJ, Plummer NT. Part 1: The Human Gut Microbiome in Health and Disease. Integr Med (Encinitas). 2014 Dec;13(6):17-22. PMID: 26770121; PMCID: PMC4566439.

Manning TS, Gibson GR. Microbial-gut interactions in health and disease. Prebiotics. Best Pract Res Clin Gastroenterol. 2004 Apr;18(2):287-98. doi: 10.1016/j.bpg.2003.10.008. PMID: 15123070

Roberfroid M, Gibson GR, Hoyles L, McCartney AL, Rastall R, Rowland I, Wolvers D, Watzl B, Szajewska H, Stahl B, Guarner F, Respondek F, Whelan K, Coxam V, Davicco MJ, Léotoing L, Wittrant Y, Delzenne NM, Cani PD, Neyrinck AM, Meheust A. Prebiotic effects: metabolic and health benefits. Br J Nutr. 2010 Aug;104 Suppl 2:S1-63. doi: 10.1017/S0007114510003363. PMID: 20920376.

Sonnenburg ED, Sonnenburg JL. Starving our microbial self: the deleterious consequences of a diet deficient in microbiota-accessible carbohydrates. Cell Metab. 2014 Nov 4;20(5):779-786. doi: 10.1016/j.cmet.2014.07.003. Epub 2014 Aug 21. PMID: 25156449; PMCID: PMC4896489.

Almost every disease is connected to the state of the trillions of microorganisms (microflora, microbiota) that live in your gut.

YOUR GUT MICROBIOME & DISEASE

As a naturopath, I help my clients learn how to rebuild, maintain, and protect their health.

And the ability to protect your health begins within your gut.

In a healthy gut, you have rich and diverse numbers of beneficial microflora.

BUT when there is an imbalance between healthy and unhealthy microbes in your gut (gut dysbiosis), you become more susceptible to sickness and disease.

I liken gut health to our solar system.

Imagine Earth as it revolves around our sun.

The sun powers all life processes on Earth.

Your body functions in a similar way.

Your gut microbiome is like the sun to the systems that maintain your life.

Your health is directly affected by the trillions of microorganisms living in your gut.

Like the sun, your gut microbiome powers your life processes.

GUT HEALTH EQUALS STRONGER HEALTH

Your immune system is your defence against sickness and disease.

And the strength of your immune system is totally dependent on your gut microbiome.

Gut dysfunction is a driver of disease because your gut microflora and immune system are inseparable.

Beneficial gut microorganisms (microbiota, microflora) regulate both your innate and adaptive immune balance.

A healthy gut microbiome communicates with your immune cells and controls how your body responds to infection.

Having ‘optimal’ gut microflora increases your resistance to disease-causing pathogens and reduces your risk of cancer too.

FOOD HEALTH BENEFITS

The food you eat every day (your diet) is critical to your health.

The nutrients in food enable your cells and systems to perform their vital functions.

Food health focuses on giving your cells the ingredients they need to function properly.

If you don’t get the right balance of nutrients from your diet, metabolic processes decline, and health deteriorates.

Imagine the diet-related diseases and disorders we could change if we treated the food we eat as our medicine.

A healthy diet is related to a flourishing microbiome, a strong immune system, and a lower risk of disease.

Diet is also a key factor of healthy longevity in cultures where people live long lives.

Studies found that our gut microbiome is causally associated with how long and how well we live.

The relationships between your diet, gut microbiome, health, and disease are obvious.

Feeding your gut microbiome the right nutrition is essential for health and healing.

PREBIOTICS FEED YOUR MICROBIOME

Using targeted nutrition to induce microbial change in your gut offers promising health benefits.

Eating prebiotic food improves your intestinal health and immune status by increasing the population of protective microorganisms.

PREBIOTIC POWER FOODS

Prebiotic research originally focused on non-digestible, fermentable dietary fibres that could boost the growth and activity of beneficial gut microflora.

It’s now recognised that a wide variety of foods and herbs have prebiotic properties that benefit your gut microbiome.

The following lists are some of the foods beneficial gut microflora thrives on.

To promote better gut health, include 5-7 serves of prebiotic foods in your daily diet.

Organically grown food is always best.

FRUIT & VEGETABLES

Asparagus

Apples

Artichokes

Arugula

Avocado

Bananas

Beet greens

Beetroot

Berries

Broccoli

Cabbage

Celery

Dandelion greens

Dark leafy greens

Eggplant

Endive

Fennel

Garlic

Grapefruit

Green beans

Green peas

Heritage potatoes

Jerusalem artichoke

Kale

Kiwi fruit

Leeks

Mango

Mushrooms

Onion

Pomegranate

Radicchio (Italian chicory)

Seaweed

Snow peas

Spinach

Spring onion

Sweet potatoes

Swiss chard

Tomato

Unsulphured dried fruit

Watercress

Watermelon

RAW NUTS

Almonds

Brazil nuts

Cashew nuts

Chestnuts

Hazelnuts

Macadamia nuts

Pecans

Pistachio nuts

Walnuts

WHOLE GRAINS

Amaranth

Barley

Black rice

Brown rice

Buckwheat

Chia seed

Linseeds (flaxseed)

Oat bran

Psyllium

Quinoa

Rye

Spelt

LEGUMES

Black beans

Chickpeas

Kidney beans

Lentils

Pinto beans

Soybeans

White beans

HERBS & SPICE

Black pepper

Burdock root

Cayenne pepper

Chicory root

Chillies

Cinnamon

Curcumin

Ginger

Ginseng (red ginseng extract)

Licorice root

Marshmallow root

Oregano

Panax ginseng (berries extract)

Rosemary

Slippery Elm

Turmeric

DRINKS

Cacao

Green tea

Jiaogulan (gynostemma) tea

Pu-erh (fermented black tea)

SWEETENERS

Monk fruit

Raw honey

GUT HEALTH RECIPES

Eating a healthy diet can be delicious when you know how to create dishes you fall in love with.

The good news is there are some amazing chefs that freely share healthy plant-based recipes on YouTube and their blogs.

If you want recipe ideas for creating better gut health, visit our Healthy Eating Directory blog.

We also share recipes and a delicious Boost Porridge on our blog that are ideal for nourishing beneficial gut microorganisms.

You can also join our Pinterest page, which has folders full of inspiring recipes.

Explore the many ways food can delight your taste buds and be good for your health.

And if you haven’t seen my blend created to promote beneficial gut bacteria, click on the link to NOURISH Prebiotic Breakfast Drink.

All the very best,

Lisa Rieniets ND

REFERENCES

We have included live links in our references so you can explore gut microbiome and disease, diet and longevity studies, and the role of prebiotic foods in human health.

GUT MICROBIOME & DISEASE

Belkaid Y, Hand TW. Role of the microbiota in immunity and inflammation. Cell. 2014 Mar 27;157(1):121-41. doi: 10.1016/j.cell.2014.03.011. PMID: 24679531; PMCID: PMC4056765.

Bosscher D, Breynaert A, Pieters L, Hermans N. Food-based strategies to modulate the composition of the intestinal microbiota and their associated health effects. J Physiol Pharmacol. 2009 Dec;60 Suppl 6:5-11. PMID: 20224145.

Bull MJ, Plummer NT. Part 1: The Human Gut Microbiome in Health and Disease. Integr Med (Encinitas). 2014 Dec;13(6):17-22. PMID: 26770121; PMCID: PMC4566439.

Davani-Davari D, Negahdaripour M, Karimzadeh I, Seifan M, Mohkam M, Masoumi SJ, Berenjian A, Ghasemi Y. Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications. Foods. 2019 Mar 9;8(3):92. doi: 10.3390/foods8030092. PMID: 30857316; PMCID: PMC6463098.

Davis CD. The Gut Microbiome and Its Role in Obesity. Nutr Today. 2016 Jul-Aug;51(4):167-174. doi: 10.1097/NT.0000000000000167. PMID: 27795585; PMCID: PMC5082693.

Guinane CM, Cotter PD. Role of the gut microbiota in health and chronic gastrointestinal disease: understanding a hidden metabolic organ. Therap Adv Gastroenterol. 2013 Jul;6(4):295-308. doi: 10.1177/1756283X13482996. PMID: 23814609; PMCID: PMC3667473.

Johansson ME, Sjövall H, Hansson GC. The gastrointestinal mucus system in health and disease. Nat Rev Gastroenterol Hepatol. 2013 Jun;10(6):352-61. doi: 10.1038/nrgastro.2013.35. Epub 2013 Mar 12. PMID: 23478383; PMCID: PMC3758667.

Levy M, Kolodziejczyk AA, Thaiss CA, Elinav E. Dysbiosis and the immune system. Nat Rev Immunol. 2017 Apr;17(4):219-232. doi: 10.1038/nri.2017.7. Epub 2017 Mar 6. PMID: 28260787.

Li Y, Yao J, Han C, Yang J, Chaudhry MT, Wang S, Liu H, Yin Y. Quercetin, Inflammation and Immunity. Nutrients. 2016 Mar 15;8(3):167. doi: 10.3390/nu8030167. PMID: 26999194; PMCID: PMC4808895.

Lin L, Luo L, Zhong M, Xie T, Liu Y, Li H, Ni J. Gut microbiota: a new angle for traditional herbal medicine research. RSC Adv. 2019 Jun 7;9(30):17457-17472. doi: 10.1039/c9ra01838g. PMID: 35519900; PMCID: PMC9064575.

Llewellyn SR, Britton GJ, Contijoch EJ, Vennaro OH, Mortha A, Colombel JF, Grinspan A, Clemente JC, Merad M, Faith JJ. Interactions Between Diet and the Intestinal Microbiota Alter Intestinal Permeability and Colitis Severity in Mice. Gastroenterology. 2018 Mar;154(4):1037-1046.e2. doi: 10.1053/j.gastro.2017.11.030. Epub 2017 Nov 23. PMID: 29174952; PMCID: PMC5847454.

Manning TS, Gibson GR. Microbial-gut interactions in health and disease. Prebiotics. Best Pract Res Clin Gastroenterol. 2004 Apr;18(2):287-98. doi: 10.1016/j.bpg.2003.10.008. PMID: 15123070

Najmi N, Megantara I, Andriani L, Goenawan H, Lesmana R. Importance of gut microbiome regulation for the prevention and recovery process after SARS-CoV-2 respiratory viral infection (Review). Biomed Rep. 2022 Apr;16(4):25. doi: 10.3892/br.2022.1508. Epub 2022 Feb 14. PMID: 35251612; PMCID: PMC8889546.

Paone P, Cani PD Mucus barrier, mucins and gut microbiota: the expected slimy partners? Gut 2020;69:2232-2243

Peterson CT, Sharma V, Uchitel S, Denniston K, Chopra D, Mills PJ, Peterson SN. Prebiotic Potential of Herbal Medicines Used in Digestive Health and Disease. J Altern Complement Med. 2018 Jul;24(7):656-665. doi: 10.1089/acm.2017.0422. Epub 2018 Mar 22. PMID: 29565634; PMCID: PMC6065514.

Roberfroid M, Gibson GR, Hoyles L, McCartney AL, Rastall R, Rowland I, Wolvers D, Watzl B, Szajewska H, Stahl B, Guarner F, Respondek F, Whelan K, Coxam V, Davicco MJ, Léotoing L, Wittrant Y, Delzenne NM, Cani PD, Neyrinck AM, Meheust A. Prebiotic effects: metabolic and health benefits. Br J Nutr. 2010 Aug;104 Suppl 2:S1-63. doi: 10.1017/S0007114510003363. PMID: 20920376.

Rooks MG, Garrett WS. Gut microbiota, metabolites and host immunity. Nat Rev Immunol. 2016 May 27;16(6):341-52. doi: 10.1038/nri.2016.42. PMID: 27231050; PMCID: PMC5541232.

Roy S, Dhaneshwar S. Role of prebiotics, probiotics, and synbiotics in management of inflammatory bowel disease: Current perspectives. World J Gastroenterol. 2023 Apr 14;29(14):2078-2100. doi: 10.3748/wjg.v29.i14.2078. PMID: 37122604; PMCID: PMC10130969.

Schippa S, Conte MP. Dysbiotic events in gut microbiota: impact on human health. Nutrients. 2014 Dec 11;6(12):5786-805. doi: 10.3390/nu6125786. PMID: 25514560; PMCID: PMC4276999.

Sonnenburg ED, Sonnenburg JL. Starving our microbial self: the deleterious consequences of a diet deficient in microbiota-accessible carbohydrates. Cell Metab. 2014 Nov 4;20(5):779-786. doi: 10.1016/j.cmet.2014.07.003. Epub 2014 Aug 21. PMID: 25156449; PMCID: PMC4896489.

Takiishi T, Fenero CIM, Câmara NOS. Intestinal barrier and gut microbiota: Shaping our immune responses throughout life. Tissue Barriers. 2017 Oct 2;5(4):e1373208. doi: 10.1080/21688370.2017.1373208. Epub 2017 Sep 28. PMID: 28956703; PMCID: PMC5788425.

Wu HJ, Wu E. The role of gut microbiota in immune homeostasis and autoimmunity. Gut Microbes. 2012 Jan-Feb;3(1):4-14. doi: 10.4161/gmic.19320. Epub 2012 Jan 1. PMID: 22356853; PMCID: PMC3337124.

DIET & YOUR MICROBIOME & LONGEVITY

Badal VD, Vaccariello ED, Murray ER, Yu KE, Knight R, Jeste DV, Nguyen TT. The Gut Microbiome, Aging, and Longevity: A Systematic Review. Nutrients. 2020 Dec 7;12(12):3759. doi: 10.3390/nu12123759. PMID: 33297486; PMCID: PMC7762384.

Clements SJ, Carding SR. Diet, the intestinal microbiota, and immune health in aging. Crit Rev Food Sci Nutr. 2018;58(4):651–61.

Ekmekcioglu C. Nutrition and longevity – From mechanisms to uncertainties. Crit Rev Food Sci Nutr. 2020;60(18):3063-3082. doi: 10.1080/10408398.2019.1676698. Epub 2019 Oct 21. PMID: 31631676.

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PREBIOTICS

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Chen, Lei & Tai, William Chi Shing & Hsiao, W.L.Wendy. (2015). Dietary saponins from four popular herbal tea exert prebiotic-like effects on gut microbiota in C57BL/6 mice. Journal of Functional Foods. 17. 892-902. 10.1016/j.jff.2015.06.050.

Dahl SM, Rolfe V, Walton GE, Gibson GR. Gut microbial modulation by culinary herbs and spices. Food Chem. 2023 May 30;409:135286. doi: 10.1016/j.foodchem.2022.135286. Epub 2022 Dec 23. PMID: 36599291.

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Dey, P., Sasaki, G. Y., Wei, P., Li, J., Wang, L., Zhu, J., . . . Bruno, R. S. (2019). Green tea extract prevents obesity in male mice by alleviating gut dysbiosis in association with improved intestinal barrier function that limits endotoxin translocation and adipose inflammation. The Journal of Nutritional Biochemistry, 67, 78-89. doi:10.1016/j.jnutbio.2019.01.017

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Guarino MPL, Altomare A, Emerenziani S, Di Rosa C, Ribolsi M, Balestrieri P, Iovino P, Rocchi G, Cicala M. Mechanisms of Action of Prebiotics and Their Effects on Gastro-Intestinal Disorders in Adults. Nutrients. 2020 Apr 9;12(4):1037. doi: 10.3390/nu12041037. PMID: 32283802; PMCID: PMC7231265.

Jin JS, Touyama M, Hisada T, Benno Y. Effects of green tea consumption on human fecal microbiota with special reference to Bifidobacterium species. Microbiol Immunol. 2012 Nov;56(11):729-39. doi: 10.1111/j.1348-0421.2012.00502.x. PMID: 22924537.

Kaur AP, Bhardwaj S, Dhanjal DS, Nepovimova E, Cruz-Martins N, Kuča K, Chopra C, Singh R, Kumar H, Șen F, Kumar V, Verma R, Kumar D. Plant Prebiotics and Their Role in the Amelioration of Diseases. Biomolecules. 2021 Mar 16;11(3):440. doi: 10.3390/biom11030440. PMID: 33809763; PMCID: PMC8002343.

Kim YK, Yum KS. Effects of red ginseng extract on gut microbial distribution. J Ginseng Res. 2022 Jan;46(1):91-103. doi: 10.1016/j.jgr.2021.04.005. Epub 2021 Apr 24. PMID: 35035242; PMCID: PMC8753433.

Lamuel-Raventos RM, Onge MS. Prebiotic nut compounds and human microbiota. Crit Rev Food Sci Nutr. 2017 Sep 22;57(14):3154-3163. doi: 10.1080/10408398.2015.1096763. PMID: 27224877; PMCID: PMC5646185.

Lin PY, Li SC, Lin HP, Shih CK. Germinated brown rice combined with Lactobacillus acidophilus and Bifidobacterium animalis subsp. lactis inhibits colorectal carcinogenesis in rats. Food Sci Nutr. 2018 Nov 5;7(1):216-224. doi: 10.1002/fsn3.864. PMID: 30680175; PMCID: PMC6341155.

Liu, Zhibin & Vincken, Jean-Paul & de Bruijn, Wouter. (2022). Tea phenolics as prebiotics. Trends in Food Science & Technology. 127. 10.1016/j.tifs.2022.06.007.

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]]> https://www.renerhealthclinics.com.au/gut-microbiome-prebiotics/feed/ 4 https://www.renerhealthclinics.com.au/gut-dysbiosis-flora-imbalance-recipe/ https://www.renerhealthclinics.com.au/gut-dysbiosis-flora-imbalance-recipe/#respond Tue, 14 Mar 2023 02:31:48 +0000 https://www.renerhealthclinics.com.au/?p=7042 Our gut dysbiosis recipe is a papaya mousse that powerfully combines nutrients to calm gut inflammation, repair damage, and restore healthy gut flora.

And for those that really don’t like the taste of papaya, you can use mango as your gut-healing substitute ingredient.

UNDERSTANDING GUT DYSBIOSIS

Trillions of microscopic life forms (also called gut flora, gut bacteria, or microbiota) live in your gut and play a vital role in your brain, metabolic, and immune health. BUT when there is a disturbance in your gut flora balance, you become more susceptible to disease.

Symptoms of gut flora imbalance (also called gut dysbiosis) can range from bad breath to digestive problems, bloating, burping, flatulence, gut pain, acid reflux, constipation, diarrhoea, leaky gut, chronic inflammation, chronic fatigue, anxiety, depression, joint pain, food intolerances, skin rashes, chronic skin conditions, as well as vaginal and rectal infections and itching.

Studies also link gut dysbiosis to irritable bowel syndrome (IBS) and chronic bowel diseases, such as ulcerative colitis and Crohn’s disease.

WHY A GUT DYSBIOSIS RECIPE

Our goal in creating a gut dysbiosis recipe is to use nutrition to help alleviate acid reflux, chronic inflammation, bloating and IBS (irritable bowel syndrome) symptoms • strengthen your gut health • improve digestion • increase ‘health-promoting’ gut bacteria • repair leaky gut • and boost immune function.

During our recipe planning and testing, we kept busy people in mind and created a recipe you can prep for the week and grab and go.

You eat half a cup (125mL) of papaya mousse every day to provide 5 grams of partially hydrolysed guar gum, which is considered the ideal daily intake for adults.

HEALTH BENEFITS

We thoroughly researched studies and trials on our ingredients and their healing effects.

We’ve included some of those references so you can further explore how powerful nutrition and probiotics (foods that feed healthy gut flora) can be for restoring gut health.

PAPAYA

Papaya is rich in antioxidants, enzymes, and phytochemicals, making it a perfect gut-healing food.

prebiotic • low FODMAP • high amounts of beneficial digestive enzymes • anti-inflammatory, antioxidant, antibacterial, anticancer activity • anti-ulcer, anti-diabetic, hepatoprotective (liver protection) action • assists digestion of protein and fats • alleviates constipation, bloating, heartburn, and symptoms of irritable bowel syndrome (IBS) • aids digestion • balances blood sugars • wound healing • regulates hormones and menstrual cycle.

PARTIALLY HYDROLYSED GUAR GUM (PHGG)

Partially hydrolysed guar gum (PHGG) is a prebiotic, water-soluble dietary fibre used to regulate gut function and promote the growth of beneficial gut bacteria to relieve gastrointestinal symptoms.

anti-inflammatory • prebiotic • supports digestive health • alleviates irritable bowel (IBS) and gut dysbiosis symptoms in adults and children • reduce flatulence, bloating and indigestion • reduces fatty liver disease • soothes intestinal mucosal inflammation • promotes healthy gut micro-organisms (microbiota) • improves stool form • regulates bowel function • improves faecal transit time • relieves abdominal pain • prevents sarcopenic obesity • enhances iron absorption • alleviates the symptoms of various intestinal diseases and metabolic syndrome • low FODMAP.

GOLDEN LINSEED (FLAXSEED)

Flaxseed (linseed) is commonly used to improve digestive and intestinal health.

prebiotic • anti-inflammatory • promotes diversity of healthy gut bacteria • encourages regular bowel movements • reduces the amount of dietary fat you digest and absorb • lowers high cholesterol • prevents obesity • increases intestinal bulk • improves insulin sensitivity • regulates metabolic syndrome • low FODMAP in 1 tablespoon serves.

BANANA

Bananas offer a variety of health benefits due to their high nutritional value.

prebiotic • supports digestive health • improves insulin sensitivity • rich in health-promoting bioactive phytochemicals that lower the risk of various chronic diseases, including heart disease • neurodegenerative disorders • stroke • gastrointestinal disorders •certain types of cancer •hypertension, • age-related degeneration • skin conditions, lowering of low-density lipoprotein (LDL) cholesterol • and improved immune function.

MANGO

Mango offers multiple health benefits, including antioxidant, anti-inflammatory, anti-diabetic, gastro-protective, and anticancer properties.

prebiotic • modulates gut dysbiosis • gastrointestinal health • digestive health • cholesterol balance • inflammatory bowel diseases • gut dysbiosis • bowel regularity • insulin resistance • focus and attention • immunity • vitality and endurance.

MONK FRUIT

Monk fruit has been used for centuries in Traditional Chinese Medicine (TCM) to relieve inflammation (heat), lubricate the intestines, and heal constipation.

Sweet ingredients like monk fruit slow down acute reactions and detoxify the body.

prebiotic • aids digestion • relieves sore throats, cough, cold symptoms • reduces phlegm • fructose and glucose free • antioxidant, anti-cancer properties • anti-fatigue, anti-diabetic and anti-hyperglycemic properties • 300 times sweeter than sucrose so use sparingly.

CEYLON CINNAMON

True Ceylon cinnamon contains powerful anti-inflammatory and medicinal properties.

inhibits candida • enhances fat metabolism • increases lean body mass • decreases abdominal fat • improves fasting blood sugar • improves insulin resistance • promotes the growth of beneficial gut bacteria • protects colon health • anti-inflammatory • rich in antioxidants • autoimmune symptoms • bacterial infections • blood pressure (hypertension) • brain food • central nervous system • cholesterol • cognitive decline • dental health • diabetes • gut dysbiosis • fungal infections • protects against cardiovascular disease • neurodegenerative disorders • viral infections • weight management • wound healing.

GUT DYSBIOSIS RECIPE

INGREDIENTS

3 cups blended fresh red papaya.

1 cup of Bonsoy soy milk, or plant milk of choice.

I really ripe banana.

4 teaspoons of golden flaxseed (1 tsp per cup).

8 teaspoons of PHGG (2 tsps per cup).

1/8 – 1/4 of a teaspoon of pure monk fruit powder.

1/4 teaspoon Ceylon (true) cinnamon.

METRIC MEASURES USED

1 cup is 250 mL 

1 tablespoon is 15ml

1 teaspoon is 5ml

1/2 a cup is 125mL or 8 metric tablespoons.

INSTRUCTIONS

Remove the skin and seeds from the papaya, ready to place the fruit in a high-speed blender. 

You’ll need approximately half a large red papaya. 

Start blending the papaya in stages.

Add, blend, and adjust amounts as you go until you have 3 cups of fruit pulp.

Blend in plant-based milk and the ripe banana.

Then add the rest of the ingredients and thoroughly blend until you have a smooth texture.

Your mousse will set overnight in the fridge. Don’t worry if it appears too ‘runny’.

Store in sealed glass containers (jars) in the fridge. 

For best results, eat within 7 days.

You eat half a cup (125mL) of papaya mousse daily to provide 5 grams of partially hydrolysed guar gum, which is considered the ideal daily intake for adults.

When and how you eat your papaya mousse is up to you.

You can store your gut-healing mousse in 125mL glass jars (for portioned convenience) and eat it for breakfast each day.

You could eat 4 tablespoons of mousse with your breakfast and another 4 tablespoons after dinner.

You could add half a cup of mousse to a post-workout smoothie.

Or, you could serve your mousse with fresh blueberries and coconut yoghurt.

Do whatever works best for your lifestyle.

RECIPE NOTES

Some people really don’t like the taste of papaya. If that’s you, use fresh or frozen mango (defrost it). Or use half mango and half papaya to disguise the taste and gain maximum enzyme benefits.

Only buy pure monk fruit powder or liquid. Avoid monk fruit products that contain fillers or other sweetening ingredients.

Research on PHGG recommends consuming 5-7.5g per day. And it’s important to start slow, at half of the full dose for the first week.

When you begin taking PHGG fibre, you might notice gurgling and flatulence for a few days as your gut adjusts to the increase in fibre. Keep going; it doesn’t last long. You’ll probably also notice bulkier bowel movements, which is good. The PHGG fibre is doing its job.

Be patient as you heal your gut. Several trials used a 6 to 12-week administration of PHGG to gain significant improvements in IBS symptoms.

Healthy nutrition is a lifelong choice. Health and healing require healing foods as an integral part of your lifestyle.

If you are travelling or too stretched for time to make our mousse recipe, include the ingredients in your daily diet:

• Eat papaya and mango every day.

• Add a teaspoon of PHGG to yoghurt or a smoothie every day.

• Add golden flaxseed to your breakfast cereal.

• Add a dash of cinnamon to your drinks.

Use pure monk fruit instead of sugar to sweeten food and beverages.

Because this recipe increases your fibre intake, drink at least 6-8 glasses of fluid daily – either pure water or herbal teas – to help regulate your bowel movements. Constipation and dehydration go hand in hand, so drink plenty of water.

And if you suffer from chronic inflammation (swelling, pain, discomfort), check out our anti-inflammatory aloe vera and lemon water recipe.

LEARN TO LOVE YOUR GUT

Gut balance is central to your overall health.

There is a direct link between gut health and your immune strength and disease.

Many health conditions begin with gut dysbiosis – an imbalance in your gut microflora.

To gain and maintain vibrant health, learn all you can about nutrition that nourishes your gut.

Have fun discovering all the foods and flavours that promote a robust and healthy gut environment (microbiome).

And if you need help to heal your gut – we are here. Our practitioners specialise in gut health and nutrition.

Tracee Blythe – nutrition and naturopathy.

Mike Reid – naturopathy, acupuncture, and live blood analysis.

You can click on the links to explore our website – Our Services and Our Team – or call our receptionists on 9330 2922 to find the right practitioner for you.

You can visit our blog for other gut health guidelines and recipes.

You can also purchase PHGG, golden flaxseeds, and pure aloe vera pulp juice from our online store if you have problems sourcing ingredients locally.

All the very best,

Lisa Rieniets ND
Shop Now

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Santana LF, Inada AC, Espirito Santo BLSD, Filiú WFO, Pott A, Alves FM, Guimarães RCA, Freitas KC, Hiane PA. Nutraceutical Potential of Carica papaya in Metabolic Syndrome. Nutrients. 2019 Jul 16;11(7):1608. doi: 10.3390/nu11071608. PMID: 31315213; PMCID: PMC6682863.

Scarpellini E, Basilico M, Rinninella E, et al. Probiotics and gut health. Minerva Gastroenterology. 2021 Dec;67(4):314-325. DOI: 10.23736/s2724-5985.21.02910-7. PMID: 33978391.

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Your gut microbiome significantly influences your health, mental well-being, and immune function.

Disruptions to your gut flora (gut microorganisms, gut microbiota) are associated with harmful health outcomes and disease.

That’s why I also highly recommend we quit consuming sugar and synthetic sweeteners.

WHY WE NEED TO QUIT SUGAR

To restore balance and function, I work with my clients to change their diets – particularly sugar consumption.

Clients who don’t think they consume a lot of sugar are shocked at the amount of hidden (added) sugar in their daily food intake.

When you start looking at food labels, you begin to realise what is actually going into your body.

Most of us eat much more sugar than is recommended for a healthy diet.

Consumption of hidden sugar includes all sugars added in processing or preparing foods and beverages (especially soft drinks).

Excessive sugar consumption contributes to gut bacteria imbalance (dysbiosis) • leaky gut • metabolic syndrome • inflammation and joint pain • obesity • fatty liver disease • diabetes • gout • heart disease • tooth decay • high levels of uric acid in your blood • depression and mood disorders • cell ageing • neuroinflammation (brain and nerves) • dementia • cognitive decline • and cancers.

It’s worth watching the following videos about why getting rid of added sugar in your diet is one of the best things you can do for your health.

When you learn what your body needs to be healthy and what poisons it, making healthier choices becomes much easier. And that’s when change and healing can take place.

How Sugar Is Making Us Sick

Sugar &  Inflammation

Sugar & Obesity 

Sugar & Cancer

SUGAR SUBSTITUTES

Sugar substitutes have grown to meet a worldwide epidemic of obesity, diabetes, and lifestyle diseases related to unhealthy diets and inactivity.

A sugar substitute is a food additive that provides sweetness like sugar but contains little food energy (calories).

Sugar substitutes include artificial (synthetic) sweeteners and plant-based sugar alcohols.

The growing question for many practitioners and researchers is – are sugar substitutes a safer alternative for human health?

ARTIFICIAL SWEETENERS?

Artificial sweeteners include saccharin (Sweet‘n’Low), acesulfame, aspartame (Equal, NutraSweet), neotame, and sucralose (Splenda).

Synthetic sweeteners are chemically synthesised and non-nutritive (contain zero or little carbohydrates, calories, or nutrition).

Concerns have been raised that some artificial sweeteners could actually be increasing the obesity epidemic.

Side effects from artificial sweeteners can range from digestive symptoms, bloating, changes in gut bacteria (dysbiosis), metabolic syndrome, glucose intolerance, weight gain, and increased risks of several cancers.

SUGAR ALCOHOLS?

Sugar alcohols (polyols) include sorbitol, mannitol, erythritol, xylitol, maltitol, lactitol, and isomalt.

Polyols are low-calorie carbohydrates with a sweet taste. They occur naturally in certain fruits and can be manufactured into ‘sugar-like’ products.

BUT are sugar alcohol sweeteners really a healthy alternative?

Polyols are considered safe if they are consumed in ‘moderation’. But they can have unpleasant side effects including indigestion, colic, flatulence, bloating, and diarrhoea.

Some sugar alcohol sweeteners are also not recommended if you suffer from gut inflammation • irritable bowel syndrome (IBS) • leaky gut • ulcerative colitis • or for those with underlying cardiac risk factors (see erythritol cardiac risk study).

I’ve included research references at the end so you can investigate the growing concerns regarding sugar, artificial sweeteners, and sugar alcohols.

YES TO MONK FRUIT

So where does that leave us with sweeteners?

In terms of nutrition and promoting a healthy gut microbiome – organic dates, pure raw honey, unsulphured black strap molasses, and pure maple syrup are healthier alternatives than processed sugar or some sugar substitutes.

However, where health conditions require a sugar-free diet, I recommend pure monk fruit (Momordica grosvernor) because it is a nutritive, zero glycaemic index sweetener that is better tolerated by those with gut conditions.

MONK FRUIT BENEFITS

Monk fruit (Lo Han Kuo) has been used for centuries in Traditional Chinese medicine (TCM).

As a plant food medicine, monk fruit is used in TCM to treat lung congestion • inflammation • gut, kidney, and heart health • constipation • scrofula • insomnia • depression • to promote longevity • and as a natural sweetener.

Lo Han Kuo is also used externally in TCM to treat psoriasis, carbuncles, and boils.

Monk fruit is prebiotic. It feeds and promotes the growth of beneficial gut microorganisms.

Naturopaths use monk fruit to aid digestion and weight management • relieve sore throats, coughing, bronchitis, and cold symptoms • reduce phlegm and swollen lymph glands • promote gut health • and support immune function.

Monk fruit medicinal herb actions include antioxidant • anti-fatigue • anti-inflammatory • antimicrobial • anti-diabetic • antihistamine • anti-hyperglycaemic, and anti-cancer properties.

BUYING MONK FRUIT

When you are buying monk fruit, make sure to check the product label.

Some monk fruit sweetening products have a small percentage of monk fruit combined with erythritol.

Don’t be fooled by packaging. Only buy pure monk fruit powder or liquid.

USING MONK FRUIT

A good thing about pure monk fruit is it doesn’t have that weird aftertaste that some sugar substitutes give you.

However, you will need to experiment with the amount of monk fruit you use in cooking and drinks.

Pure monk fruit is high in unique antioxidants called mogrosides that are 100–250 times sweeter than regular sugar.

My advice is to use it sparingly.

It is best to add a little bit at a time.

MONK FRUIT LIQUID

We stock Thankfully Nourished monk fruit concentrate liquid at the clinic because it is pure with nothing added. 

Thankfully Nourished Monk Fruit Liquid is non-GMO and super concentrated, with 330 serves per bottle.

Suggested Liquid Use:

You’ll need to play with the number of drops you use to sweeten food and drinks. 

Start low and taste as you go.

• Use between 2-6 drops for drinks.

• 15-30 drops are recommended for baked goods.

Refrigeration will also extend shelf life by 12 months but is not essential.

MONK FRUIT POWDER

If you enjoy baking, you may prefer to use organic monk fruit powder.

I recommend that you shop around because some brands charge a fortune for pure monk fruit powder, or they combine other sugar substitutes and call it monk fruit. Check the labels.

You can buy pure monk fruit powder in bulk for a better price and share it between family and friends.

If you bulk buy, store your monk fruit powder in dark glass jars with a food-grade silica sachet to keep it dry. And keep your jars in a cool place.

We highly recommend Australian bulk food supplier The Herbal Connection for pure monk fruit powder. The smallest amount you can buy online is 250 grams, but the quality and savings are worthwhile.

The Herbal Connection monk fruit powder is additive free, organic, and naturally brown in colour.

Suggested Powder Use:

A little monk fruit goes a long way, and conversion rates for baking with pure monk fruit powder will vary depending on the level of mogrosides (sweetness). 

You will need to experiment and add a little powder at a time. 

As a rough guide for using monk fruit powder:

• A third of a cup of sugar = ¼ to 1 teaspoon of pure monk fruit powder.

• A half cup of sugar = ⅓ to 1½ teaspoons of pure monk fruit powder.

• One cup of sugar = ⅔ to 3 teaspoons of pure monk fruit powder.

Start low and taste as you go.

You can download a How To Use Monk Fruit info sheet here to print and keep as a handy reference for experimenting with pure monk fruit.

HEALTH & HEALING

No matter the state of your health, nutrition (the chemistry in food necessary for your body to function effectively) is essential for healing and restoring balance.

Monk fruit helps you reduce sugar consumption and restore your gut microbiome.

I always tell my clients that the human body is designed to be healthy when you give it what it needs to be healthy.

Do all you can to reduce your consumption of added sugar in your diet.

A healthy gut is essential for gaining and maintaining health.

Learn all you can about improving your gut health.

Get involved with what you allow to go into your body every time you eat and drink.

Look at food labels when you are grocery shopping.

Eat mostly ‘whole’ (unprocessed) foods and fresh food – particularly vegetables.

Because a healthy diet (what you consume all of the time) makes a huge difference in your health outcomes.

You reap what you eat!

All the very best,
Lisa Rieniets ND.

REFERENCES

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Chen WJ, Wang J, Qi XY, Xie BJ. The antioxidant activities of natural sweeteners, mogrosides, from fruits of Siraitia grosvenori. Int J Food Sci Nutr. 2007 Nov;58(7):548-56. doi: 10.1080/09637480701336360. PMID: 17852496.

Chen Yuan, Hee-Kyung Joh, Qiao-Li Wang, Yin Zhang, Stephanie A Smith-Warner, Molin Wang, Mingyang Song, Yin Cao, Xuehong Zhang, Emilie S Zoltick, Jinhee Hur, Andrew T Chan, Jeffrey A Meyerhardt, Shuji Ogino, Kimmie Ng, Edward L Giovannucci, Kana Wu, Sugar-sweetened beverage and sugar consumption and colorectal cancer incidence and mortality according to anatomic subsite, The American Journal of Clinical Nutrition, Volume 115, Issue 6, June 2022, Pages 1481–1489, https://doi.org/10.1093/ajcn/nqac040

Epner M, Yang P, Wagner RW, Cohen L. Understanding the Link between Sugar and Cancer: An Examination of the Preclinical and Clinical Evidence. Cancers. 2022; 14(24):6042. https://doi.org/10.3390/cancers14246042

Gao X, Qi L, Qiao N, Choi HK, Curhan G, Tucker KL, Ascherio A. Intake of added sugar and sugar-sweetened drink and serum uric acid concentration in US men and women. Hypertension. 2007 Aug;50(2):306-12. doi: 10.1161/HYPERTENSIONAHA.107.091041. Epub 2007 Jun 25. PMID: 17592072.

Gillespie KM, Kemps E, White MJ, Bartlett SE. The Impact of Free Sugar on Human Health-A Narrative Review. Nutrients. 2023 Feb 10;15(4):889. doi: 10.3390/nu15040889. PMID: 36839247; PMCID: PMC9966020.

Gong X, Chen N, Ren K, Jia J, Wei K, Zhang L, Lv Y, Wang J, Li M. The Fruits of Siraitia grosvenorii: A Review of a Chinese Food-Medicine. Front Pharmacol. 2019 Nov 22;10:1400. doi: 10.3389/fphar.2019.01400. Erratum in: Front Pharmacol. 2020 Jan 30;10:1627. PMID: 31849659; PMCID: PMC6903776.

Johnson RJ, Nakagawa T, Sanchez-Lozada LG, Shafiu M, Sundaram S, Le M, Ishimoto T, Sautin YY, Lanaspa MA. Sugar, uric acid, and the etiology of diabetes and obesity. Diabetes. 2013 Oct;62(10):3307-15. doi: 10.2337/db12-1814. PMID: 24065788; PMCID: PMC3781481.

Lenhart A, Chey WD. A Systematic Review of the Effects of Polyols on Gastrointestinal Health and Irritable Bowel Syndrome. Adv Nutr. 2017 Jul 14;8(4):587-596. doi: 10.3945/an.117.015560. PMID: 28710145; PMCID: PMC5508768.

Liu C, Zeng Y, Dai LH, Cai TY, Zhu YM, Dou DQ, Ma LQ, Sun YX. Mogrol represents a novel leukemia therapeutic, via ERK and STAT3 inhibition. Am J Cancer Res. 2015 Mar 15;5(4):1308-18. PMID: 26101699; PMCID: PMC4473312.

Mizushina, Yoshiyuki & Akihisa, Toshihiro & Hayakawa, Yousuke & Takeuchi, Toshifumi & Kuriyama, Isoko & Yonezawa, Yuko & Takemura, Masaharu & Kato, Ikuo & Sugawara, Fumio & Yoshida, Hiromi. (2006). Structural Analysis of Mogrol and its Glycosides as Inhibitors of Animal DNA Polymerase and Human Cancer Cell Growth. Letters in Drug Design & Discovery. 3. 253-260. 10.2174/157018006776743224. 

Msomi NZ, Erukainure OL, Islam MS. Suitability of sugar alcohols as antidiabetic supplements: A review. J Food Drug Anal. 2021 Mar 15;29(1):1-14. doi: 10.38212/2224-6614.3107. PMID: 35696228; PMCID: PMC9261844.

Muñoz-Labrador A, Lebrón-Aguilar R, Quintanilla-López JE, Galindo-Iranzo P, Azcarate SM, Kolida S, Kachrimanidou V, Garcia-Cañas V, Methven L, Rastall RA, Moreno FJ, Hernandez-Hernandez O. Prebiotic Potential of a New Sweetener Based on Galactooligosaccharides and Modified Mogrosides. J Agric Food Chem. 2022 Jul 27;70(29):9048-9056. doi: 10.1021/acs.jafc.2c01363. Epub 2022 Jul 13. PMID: 35830712; PMCID: PMC9335866.

Pandey, A. K., and O. P. Chauhan. “Monk fruit (Siraitia grosvenorii)-health aspects and food applications.” Pantnagar J. Res 17 (2019): 191-198.

Pearlman M, Obert J, Casey L. The Association Between Artificial Sweeteners and Obesity. Curr Gastroenterol Rep. 2017 Nov 21;19(12):64. doi: 10.1007/s11894-017-0602-9. PMID: 29159583.

Qingfeng Ban, Jianjun Cheng, Xiaomeng Sun, Yunqing Jiang, Shanbo Zhao, Xiao Song, Mingruo Guo, Effects of a synbiotic yogurt using monk fruit extract as sweetener on glucose regulation and gut microbiota in rats with type 2 diabetes mellitus, Journal of Dairy Science, Volume 103, Issue 4, 2020, pp: 2956-2968,ISSN 0022-0302, https://doi.org/10.3168/jds.2019-17700.

Muñoz-Labrador A, Lebrón-Aguilar R, Quintanilla-López JE, Galindo-Iranzo P, Azcarate SM, Kolida S, Kachrimanidou V, Garcia-Cañas V, Methven L, Rastall RA, Moreno FJ, Hernandez-Hernandez O. Prebiotic Potential of a New Sweetener Based on Galactooligosaccharides and Modified Mogrosides. J Agric Food Chem. 2022 Jul 27;70(29):9048-9056. doi: 10.1021/acs.jafc.2c01363. Epub 2022 Jul 13. PMID: 35830712; PMCID: PMC9335866.

Pandey, A. K., and O. P. Chauhan. “Monk fruit (Siraitia grosvenorii)-health aspects and food applications.” Pantnagar J. Res 17 (2019): 191-198.

Qingfeng Ban, Jianjun Cheng, Xiaomeng Sun, Yunqing Jiang, Shanbo Zhao, Xiao Song, Mingruo Guo, Effects of a synbiotic yogurt using monk fruit extract as sweetener on glucose regulation and gut microbiota in rats with type 2 diabetes mellitus, Journal of Dairy Science, Volume 103, Issue 4, 2020, pp: 2956-2968,ISSN 0022-0302, https://doi.org/10.3168/jds.2019-17700.

Richardson IL, Frese SA. Non-nutritive sweeteners and their impacts on the gut microbiome and host physiology. Front Nutr. 2022 Aug 25;9:988144. doi: 10.3389/fnut.2022.988144. PMID: 36091255; PMCID: PMC9453245.

Ruiz-Ojeda FJ, Plaza-Díaz J, Sáez-Lara MJ, Gil A. Effects of Sweeteners on the Gut Microbiota: A Review of Experimental Studies and Clinical Trials. Adv Nutr. 2019 Jan 1;10(suppl_1):S31-S48. doi: 10.1093/advances/nmy037. Erratum in: Adv Nutr. 2020 Mar 1;11(2):468. PMID: 30721958; PMCID: PMC6363527.

Schernhammer ES, Hu FB, Giovannucci E, Michaud DS, Colditz GA, Stampfer MJ, Fuchs CS. Sugar-sweetened soft drink consumption and risk of pancreatic cancer in two prospective cohorts. Cancer Epidemiol Biomarkers Prev. 2005 Sep;14(9):2098-105. doi: 10.1158/1055-9965.EPI-05-0059. PMID: 16172216.

Takasaki M, Konoshima T, Murata Y, Sugiura M, Nishino H, Tokuda H, Matsumoto K, Kasai R, Yamasaki K. Anticarcinogenic activity of natural sweeteners, cucurbitane glycosides, from Momordica grosvenori. Cancer Lett. 2003 Jul 30;198(1):37-42. doi: 10.1016/s0304-3835(03)00285-4. PMID: 12893428.

Underwood M. Sugary drinks, fruit, and increased risk of gout. BMJ. 2008 Feb 9;336(7639):285-6. doi: 10.1136/bmj.39479.667731.80. PMID: 18258933; PMCID: PMC2234537.

Whitehouse CR, Boullata J, McCauley LA. The potential toxicity of artificial sweeteners. AAOHN J. 2008 Jun;56(6):251-9; quiz 260-1. doi: 10.3928/08910162-20080601-02. PMID: 18604921.

Witkowski M, Nemet I, Alamri H, Wilcox J, Gupta N, Nimer N, Haghikia A, Li XS, Wu Y, Saha PP, Demuth I, König M, Steinhagen-Thiessen E, Cajka T, Fiehn O, Landmesser U, Tang WHW, Hazen SL. The artificial sweetener erythritol and cardiovascular event risk. Nat Med. 2023 Mar;29(3):710-718. doi: 10.1038/s41591-023-02223-9. Epub 2023 Feb 27. PMID: 36849732.

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But spice has also been used by healers and herbalists for centuries to restore and protect health.

Studies are now proving that herbs and spices contain the highest levels of healing antioxidants and anti-inflammatory compounds of all foods.

Spices are nutrient-boosting must haves in your kitchen that can protect your cells from damage and add deliciousness to your meals and drinks.

Table of Contents

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SPICE BENEFITS

The health benefits of spice are as spectacular as the flavours they can add to your cooking.

Here are some of our favourite spices and the reasons why we use them. 

ANISE SEED

SPICE ACTION antibacterial • antifungal • antiviral • anti-inflammatory • antioxidant • antiparasitic • antioxidant • expectorant • carminative • diuretic • muscle relaxant • analgesic • anticonvulsant.

TRADITIONAL USE bacteria, fungal and virus prevention • loosen phlegm lungs and throat • management of common cold, asthma, bronchitis, influenza, pneumonia, and sinusitis • ease chronic cough • sore throat • inflammation • diabetes, cholesterol and weight management • brain, metabolic, oral, heart, respiratory and gut health • nausea, indigestion, stomach pain • immune support • fight infections • fatigue • migraine, candida • muscle relaxant • gastric ulcer • nausea • menopause symptoms • menstrual pain • indigestion • bloating • flatulence.

BLACK CUMIN SEED (& Black Seed Oil)

SPICE ACTION immunostimulant • antibacterial • antifungal • anti-ulcerative • anti-inflammatory • anticancer • antioxidant •  anti-pyretic • hypoglycaemic •  anti-hypertensive • anti-depressant, anti-spasmodic • hepatoprotective • anti-parasitic • anticancer.

TRADITIONAL USE candida albicans • bacterial, fungal and virus infections • boost immune cell activity and antibodies • high in antioxidants • asthma and airway inflammation • natural anti-inflammatory for joint pain • oil is used topically for skin conditions such as acne, eczema, psoriasis • blood sugar and cholesterol balance • weight loss • digestion and gut health • allergies and hay fever • brain health and cognition • cardiovascular, bone, breast, kidney and liver health.

BLACK PEPPER

ACTION antioxidant • anti-inflammatory • anti-arthritic • antipyretic • antimicrobial • antibacterial • antifungal • antiparasitic • antiproliferative • neuropharmacological • antiobesity activity • antidiabetic • antiallergic • antidepressant.

TRADITIONAL USE coughs, cold, flu, asthma and bronchitis • nasal congestion • sinusitis • headache • cystitis, kidney stones and urological problems • skin inflammation • liver and stomach ailments • diabetes • rheumatism • wound healing •  stomach ailments • colic • abdominal fullness and disorders of the digestive tract • promote bile • indigestion and flatulence • constipation and hemorrhoids • gynecological inflammation • nerve tonic • heart and liver protective • natural insect repellent.

CARDAMOM

SPICE ACTION antacid • anti-inflammatory • antioxidant • antimicrobial • antiseptic • calmative • analgesic • antispasmodic • sedative • expectorant • anti-ageing.

TRADITIONAL USE gastrointestinal protection • digestion • upset stomach • hyperacidity • cholesterol, blood sugar and weight management • gut, heart, liver, oral and circulation health • urinary tract infections • diuretic • bad breath • gum disease • respiratory conditions and sore throat • nausea and vomiting • cold and cough • insomnia • depression.

CHILLIES (includes Cayenne)

ACTION antioxidant • anti-microbial, antiseptic, anti-inflammatory • analgesic • anti-carcinogenic • anti-obesity • anti-diabetic • antitussive  • anticancer, counterirritant • thermogenic • and immunomodulator.

TRADITIONAL USE metabolic syndrome, respiratory and heart disease • stomach ache • flatulence • indigestion • loss of appetite • hemorrhoids • edema • genito-urinary system •topical use in pain-relief • trigeminal  neuropathy • neuralgia • rheumatism • acne • dermatitis • psoriasis • wound healing • cluster headache • migraine •  sore throat and coughs • inflammation of the joints • rheumatism • arthritis • atherosclerosis • stroke • parasitic infections • stimulates gastric secretions and metabolism • fat burning (thermogenesis) • weight loss.

CEYLON CINNAMON

SPICE ACTION antibacterial, antifungal • antiseptic • antiparasitic • anti-inflammatory • antioxidant • analgesic • anodyne • diaphoretic • haemostatic • carminative • nootropic.

TRADITIONAL USE bacterial, fungal and virus infections • coughs, colds, bronchitis, flu • autoimmune support • candida • sore throat • brain, colon, heart, and dental health • diabetes, cholesterol and weight management • digestion • upset stomach • abdominal pain • gastric disorders • arthritis • urinary tract infections • pain relief • menstrual pain • wound healing.

CLOVES

SPICE ACTION analgesic • antimicrobial • antiparasitic • antiseptic • antibacterial • antiviral • antihistamine • analgesic • anti-inflammatory • antibacterial • expectorant • antioxidant • hepatoprotective • anti-carcinogenic.

TRADITIONAL USE bacterial and virus infections • inflammation • boost immune system • coughs • sore throat • expel mucous • liver protection • digestion • indigestion • dyspepsia • upset stomach • diarrhoea • nausea • flatulence • urinary tract infections • diabetes management • breath freshener • toothache • gingivitis • periodontitis • clear sinus • arthritic pain • altitude sickness • tension, anxiety, and depression • headaches.

GINGER

SPICE ACTION anti-nausea • anti-inflammatory • antibacterial • antiviral • antifungal • antiseptic • carminative • warming • detoxifying • anti-emetic • antioxidant.

TRADITIONAL USE common cold, chills, flu, fevers, coughs • pain • arthritis • candida • migraines • high blood pressure • digestion • travel/motion sickness • menstrual cramps • allergies • eczema • nausea and vomiting • digestion, bloating, flatulence, stomach pain • gut, liver, brain, joint, ovarian, colon and heart health • irritable bowel • dyspepsia • arthritis • headaches • toothache.

NUTMEG

SPICE ACTION anti-inflammatory • antioxidant • antimicrobial • antiseptic • anti-depressant • cellular protective • anti-nausea • antispasmodic • carminative • digestive stimulant.

TRADITIONAL USE immune system and liver-protective • digestive aid • indigestion • nausea • flatulence and cramps • inflammation and pain relief • skin, circulation, and heart health • cognition and memory • sleep aid • liver and kidneys detox • bloating • bad breath • dental and gum disease • constipation • diarrhoea • diabetes, cholesterol, blood pressure and weight management • depression and anxiety.

PIMENTO (All Spice)

SPICE ACTION antibacterial • antiviral • antiseptic • hypotensive • anti-neuralgic • analgesic • carminative • antioxidant • anti-inflammatory • cytoprotective.

TRADITIONAL USE colds, flu, fever • respiratory congestion • chest infections • toothache • bacterial infections • dysmenorrhea (menstrual cramps) • dyspepsia (upset stomach) • joint pain • muscle ache • arthritis • gout • prostate, digestive system, nervous system, and heart health • indigestion • flatulence • stomach-ache • gastric ulcers • colic • vomiting • diarrhoea • diabetes management • headache • stress • fatigue • nervous exhaustion.

STAR ANISE

SPICE ACTION antiviral • antibacterial • antifungal • antimicrobial • anti-inflammatory • antioxidant.

TRADITIONAL USE common cold, viruses, flu • respiratory congestion • bacterial and fungal infections • digestion • digestive ailments • immune system, brain, skin, and bone health • stomach pain • constipation • indigestion • diabetes management • sleep aid • muscle, joint and arthritic pain • menopause symptoms • stress and anxiety • heart, blood pressure and circulation health.

TURMERIC (Curcumin)

ACTION antioxidant • anti-microbial • anti-inflammatory • digestive • hypolipidemic • atheroprotective • cardioprotective • hypoglycemic • antiglycation • antidiabetic • antitumor • anticancer • neuroprotective • antidepressant • hepatoprotective • anti-allergic • immunomodulatory

TRADITIONAL USE natural anti-inflammatory • joint pain, rheumatism, arthritis • treatment of chronic diseases, including metabolic and cardiovascular diseases • diabetes • allergies • abdominal pain, heartburn, bloating, and dyspepsia • runny nose, sinusitis, and asthma) • liver disorders • depression • immune support • neurogenerative and inflammatory diseases • Parkinson’s disease • memory • healthy ageing.

COOKING WITH SPICE

You can easily add spice to flavour any dish you make – curries, soup, marinades, sauces, salad dressings, stir-fries, baked goods, smoothies, stewed fruit, desserts, puddings, steamed dishes, and slow-cooked recipes. 

You can also boost your favourite herbal teas, hot chocolate, chai, and golden turmeric drinks.

Have fun discovering spices and healthy recipes from around the world.

And if they are available where you live, always buy organic spices – or grow your own.

If you’d like to learn more about cooking with spice, have a look at The Vegetarian Flavor Bible by Karen Page and Andrew Dornenburg.

We also have a Healthy Eating Directory blog that connects you with chefs that know how to add amazing flavour to healthy, home-cooked meals. 

Healthier living is accessible for everyone when you know how.

Stock up your pantry and enjoy the healing benefits of spice!

REFERENCES

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Maintaining your health and a healthy weight can be challenging at different ages and stages of life – especially as we age.

My clients often ask me – What will help me burn fat and lose weight?

And throughout decades of consulting, I have found there is no single universal answer to losing weight.

YES – what you eat is essential in a healthy weight-loss plan.

BUT – there’s much more to losing weight than the food and drinks you consume.

You must also address metabolic imbalances and restore functions that enable you to burn fat and lose weight.

Metabolism, though, is not just about your ability to burn fat and calories.

Metabolism is all the chemical reactions in and between the cells and organs of your body that sustain your life.

Your cells are doing two things – they are creating energy and using energy in a never-ending cycle.

Metabolic health is the result of how well your cells generate and process energy.

I’ve found with my clients that the four most common metabolic imbalances that contribute to weight issues and difficulty losing weight are:

1. Gut dysbiosis.

2. Systemic inflammation.

3. Insulin resistance, and an

4. Underactive thyroid.

Restoring metabolic health is essential for healthy weight loss and improving your ability to burn fat.

Restoring metabolic health is also essential for overcoming sickness and preventing disease.

I use the same naturopathic principles for both.

And the good news is you can restore metabolic health at any age or stage of your life.

GUT DYSBIOSIS

Gut dysbiosis is an imbalance in the numbers and diversity of the trillions of microorganisms (microflora) that live in your gastrointestinal tract that starts from your mouth to your anus.

We depend on vast communities of microorganisms (microbiomes) that live and interact in (and on) our bodies to keep us alive.

When I work with clients to restore their gut and metabolic health, I begin with imbalances in the gut microbiome.

Many factors influence gut dysbiosis, such as diet, lifestyle, stress, drugs, antibiotics, diseases, environmental toxins, and age.

Gut dysbiosis impacts your ability to lose weight because your gut microorganisms directly influence glucose (blood sugar) and fat metabolism.

Prolonged gut dysbiosis leads to insulin resistance, which increases glucose in the blood, which then encourages fat storage.

You can faithfully follow a diet and exercise daily and still find it hard to lose weight if you do not have the correct balance and variety of beneficial gut microorganisms.

Every system in your body is affected by the trillions of microorganisms found in your gut.

Restoring your gut microbiome improves your ability to lose weight successfully (and keep it off).

SYSTEMIC INFLAMMATION

You also need to address the issue of inflammation throughout your body.

Most of your immune system is centred in your gut.

If your gut microbial communities become imbalanced (gut dysbiosis), it directly affects your immune system, triggering inflammation.

Systemic (entire body) inflammation occurs when your immune system constantly creates an inflammatory response trying to defend your body.

Stress, infection, chronic diseases, and gut dysbiosis eventually put your body in a hyperactive inflammatory state.

And weight issues are directly linked to inflammation.

Chronic (ongoing) inflammation impacts how insulin works and can lead to higher glucose levels and fat accumulation.

Inflammation also affects hormone regulation and your body’s hunger signalling.

INSULIN RESISTANCE

Insulin resistance is another leading cause of weight gain and difficulties in losing weight.

Your pancreas produces the hormone insulin.

Insulin regulates the amount of glucose (sugar) in your blood.

With insulin resistance, your cells don’t respond properly to insulin.

Glucose can’t enter cells easily, so it builds up in the blood and is stored as fat.

Losing weight with insulin resistance is more difficult because your body keeps storing blood sugar as fat.

You restore insulin sensitivity by repairing your gut microbiome, restoring resistant cell membranes, correcting nutritional deficiencies, managing stress, and increasing exercise to build muscle.

UNDERACTIVE THYROID

An underactive thyroid (hypothyroidism) is another common condition that affects the ability to lose weight.

Autoimmune disorders also contribute to thyroid and weight issues.

Thyroid hormones regulate essential metabolic processes, including fat and glucose metabolism and energy levels.

Your metabolism slows down when your thyroid doesn’t create and release enough hormones.

You can feel tired, gain weight, and feel more sensitive to the cold.

Some people also experience constipation, brittle nails, dry skin, thinning hair, aches and pains, brain fog, poor memory, and feeling low.

Chronic stress, poor nutrition, low-grade stealth infections, and exposure to environmental toxins (particularly synthetic chemicals and heavy metals) are major contributing factors that directly affect your thyroid.

CHEMICALS & HEAVY METALS

One of the best things we can all do for human health is say NO to synthetic chemicals and heavy metals.

Certain synthetic chemicals act as hormone disruptors and interfere with thyroid function.

Hormone-disrupting chemicals are found in plastics, pesticides, flame retardants, artificial food preservatives and colourings, non-stick cookware, liquid hand soap, body wash, mouthwash, toothpaste, cosmetics, make-up, personal care products, paint, and cleaning products.

Heavy metals are metallic elements that are toxic to our cells, disrupt our systems, cause hormone imbalances, accumulate in our organs, and are classified as cancer-causing (carcinogenic).

Exposure to heavy metals is widespread because they are used in industrial and agricultural procedures, manufacturing, mining, medicine, and technology.

The effects of synthetic chemicals and heavy metals on human health are why I firmly believe we should all:

• Eat certified organic or biodynamic food.

• Store food in glass containers.

• Cook food in stainless steel or heatproof glass.

• Clean with chemical-free products.

• Use organic cosmetic and personal care products.

• And ditch plastic anything.

Foods that help boost an underactive thyroid include seaweed foods, wild-caught salmon, organic eggs, coriander (detox heavy metals), and eat three to four Brazil nuts daily.

Berries, dietary fibre, and cruciferous vegetables also support thyroid function.

STRESS HORMONES

I also work with my clients to create lifestyle strategies that help them reduce chronic stress.

Constantly bombarding your body with stress hormones undermines thyroid function.

Learning how to heal and deal with stress is one of the best gifts you can give yourself.

Whether it’s healing trauma, strengthening your ability to recover from painful circumstances, learning how to say no to what you don’t want and asserting what you need – stress management skills are essential for restoring and maintaining your health and hormones.

RESTORING METABOLIC HEALTH

As a naturopath, healthy weight loss involves helping my clients restore metabolic imbalances (including nutrient deficiencies).

It’s much harder to burn fat and lose weight if you don’t address metabolic imbalances in your weight-loss journey.

In this guide, I’m sharing general naturopathic strategies that can help you:

• Reduce inflammation.

• Restore the diversity and numbers of beneficial gut microflora in your gut.

• Improve insulin sensitivity so your body doesn’t store glucose as fat, and

• Regulate thyroid function.

These are general guidelines for the average adult person.

Nutritional needs differ at different ages and stages in life.

Also, if you are pregnant, you’re an athlete, or you suffer from an autoimmune or chronic disease, you will need to seek advice from a qualified practitioner who can help you with your nutritional needs.

DO WHAT WORKS FOR YOU

What works to lose weight for you can be as individual as you are.

I work with my clients to create solutions that work for them – including their culture and lifestyle.

If you’ve eaten junk food all your life, big dietary changes will not work for you – to begin with.

If you shock your body with food withdrawals, you’ll be more likely to self-sabotage your weight loss goal – especially if you have addictions to sugar and highly refined junk foods.

A Mediterranean diet will not work for someone from a culture where European foods are ‘foreign’ to them or unavailable.

I have clients who are busy raising children, working, and barely coping with all that’s required.

I also have clients with metabolic or immune disorders that require sensitive dietary adjustments as they heal.

There is no one-size-fits-all answer when it comes to what you should eat to burn fat and lose weight.

Do what fits your life – or you will eventually set yourself up for failure – especially in maintaining weight loss.

I believe diet should never be a controlled prescription that you end up resenting and then sabotaging.

I don’t ask my clients to count calories or weigh food with every meal.

Many of my clients are already overwhelmed managing their busy lives.

I’m not going to add more pressure.

Instead, we focus on gradual lifestyle changes my clients can embrace because as you get better, you do better.

Studies show that diets that are flexible and can be adapted according to a person’s lifestyle lead to better adherence and weight loss success.

Your diet is what you eat the most.

No matter your culture or lifestyle, you can create a healthy diet you enjoy eating – that will also help you achieve and maintain a healthy weight.

EAT A BALANCED DIET

The best diet is one that provides the elements (nutrients) your body needs to function effectively and maintain a balance we experience as health (homeostasis).

The Mediterranean diet is successful for losing weight because it offers a balance of essential nutrition.

Nutrition is the core solution to restore metabolic function and improve your ability to lose weight.

In my blog, Appetite Control For Weight Loss, I share the foods your body needs for optimal metabolic health.

If you haven’t read my appetite control blog yet, start your weight loss journey there.

Because when you understand how your body functions, it’s much easier to change your food choices and let go of what harms you.

I also ask my clients, what did your grandparents and great-grandparents eat (before 1950)?

Your ancestral history can indicate the types of food that better suit your metabolism.

Our ancestors didn’t eat the highly processed foods now consumed world-wide that are devoid of essential nutrition.

And chronic diseases were not at epidemic rates as they are now – globally.

I highly recommend you eat organic or biodynamic fresh produce that’s free from pesticides and synthetic chemicals that harm health.

You also need to provide your body with a variety of different types and amounts of food (nutrients).

A balanced diet helps you burn fat, balance glucose metabolism, and restore gut and metabolic health, especially when the foods you eat contain soluble and insoluble dietary fibre.

HIGH FIBRE WORKS

Research continually reveals that fibre promotes weight loss and improves dietary adherence (sticking to a healthy diet).

Sticking to an eating plan is an essential part of weight loss success.

But rather than imposing a rigid restricted eating regime, there are ways you can lose weight by adjusting what you eat.

Studies have found that participants who met dietary fibre goals of 20 grams per day stuck to their eating plans and lost more weight comparatively.

Fibre helps slow the absorption of sugar in your gut and nourishes your gut microorganisms, which in turn boosts metabolism.

And soluble fibre blocks fats that would otherwise be digested and absorbed.

You increase fibre by eating ‘whole’ (unprocessed) foods most of the time – as close as nature creates them.

Eat foods that have undergone the least amount of processing – whole grain, whole meal, unrefined, fresh produce, natural.

Food in its whole form provides balanced nutrient ratios that promote better digestion, absorption, and healthier weight management.

Whole foods are full of antioxidants, macro and micronutrients, vitamins, minerals, amino acids, enzymes, and fibre.

Organic and biodynamic whole foods also don’t contain added sugars, synthetic additives, synthetic preservatives, synthetic sweeteners, synthetic chemicals, or unhealthy fats that harm health and undermine your ability to lose weight.

No matter what your health goal is, work towards eliminating highly refined, processed foods that are stripped of fibre and nutrition.

High-fibre whole foods keep you feeling full and satisfied for longer (appetite control) and help you metabolise fat, control your blood sugar, and lose excess weight in a healthy way.

Aim to eat 25 grams of combined soluble and insoluble dietary fibre for women and 30 grams for men daily.

FIBRE GUIDE FOR BUSY PEOPLE

Most of my clients tend to be busy people. They don’t have time to research the nutritional content of foods or weigh what they eat.

So, I devised an easier way to help my clients achieve higher fibre levels in their diets that you can easily adapt to your lifestyle too.

And I’ve included the dietary fibre content of a range of foods in the following Food Portions section, so you can create meals that fulfil your daily fibre requirements.

Every day, make sure you eat:

• 3 cups of chopped vegetables: provides an average of 10-15 grams of fibre depending on the vegetables you eat.

• 2 servings of raw fruit: provides an average of 5 grams of fibre depending on the fruit you eat.

• 1/4 of a cup (27g) of raw walnuts (preferably organic): provides 2 grams of fibre.

• 1/4 a cup of beans (legumes): provides ≃ 4-8 grams of fibre depending on the beans you eat.

• 1/4 a cup of whole, fibre-rich carbohydrates of your choice: provides ≃ 2-8 grams of fibre depending on the carbohydrates you eat (see food lists below).

• plus a 1/4 of a cup of organic oat bran in your morning smoothies, porridge, or yoghurt: provides ≃ 4 grams fibre.

Fruit and vegetables, including legumes (beans) and whole grain carbohydrates, are nutrient-dense foods rich in fibre, essential vitamins, minerals, and other nutrients that can help you restore metabolic imbalances, reduce inflammation, and lower your risk of chronic diseases.

Walnuts are rich in essential omega-3 fatty acids.

Regular walnut consumption has been shown to promote weight loss, improve cholesterol (lipid) profiles, and is associated with less long-term weight gain.

Beans are fantastic for weight loss too.

Studies have found that regular consumption of beans results in lower food consumption, increased appetite control and satiety (feeling full), less body and belly fat, improved gut and heart health, better control of body weight, as well as better blood lipids and glucose control.

It’s so important to understand food and the right portions to eat – for creating and maintaining a healthy weight, repairing metabolic function, restoring health, and preventing disease.

FOOD GROUP PORTIONS WORK

Diet is the source of energy (fuel) and nutrients your body needs to perform its functions and maintain optimum balance (homeostasis, metabolic health).

A balanced diet provides a combination of both macronutrients (you need larger amounts) and micronutrients (essential smaller amounts).

Eating the correct amount of different food types (portions) provides your body with an optimum balance of macro and micro nutrition necessary for restoring and maintaining health.

A nutritionally balanced diet replaces elements (nutrients) your body has used up (creating and using energy to keep you alive) that it cannot produce itself.

Food portions help fulfil your body’s nutritional needs.

Your body needs fruit and vegetables, whole grain carbohydrates high in fibre (including prebiotic fibre), protein, healthy fats, vitamins and minerals, probiotics, and pure water in different amounts for optimum nutrition.

FRUIT & VEGETABLES

Fruit and vegetables (including herbs and spices) provide essential vitamins, minerals, and plant chemicals (antioxidants and phytonutrients) that restore metabolic imbalances, regulate hormones, reduce inflammation, correct dysbiosis, lower toxic bacteria, protect your cells from damage, support your immune system, and prevent disease.

50% of your daily diet needs to be fruit and vegetables.

To make meal planning easier for you, work towards eating 3 cups of vegetables (including salads and legumes) and 2 servings of fruit (berries for weight loss) every day.

You can eat more vegetables – the minimum recommendation is 3 cups of vegetables daily.

And eat a variety of vegetables (a rainbow of colours) to provide a variety of nutrients – including leafy greens, red and yellow and green and orange vegetables, root vegetables, beans and peas (legumes), and fresh herbs and spices to add deliciousness and health benefits to your meals.

You can find healthy recipe ideas for vegetables in our Healthy Eating Directory.

CARBOHYDRATES & FIBRE

You need to eat unprocessed carbohydrates to provide fuel for your brain, nervous system, muscles, organs, and metabolic processes.

Health-promoting carbohydrates include fibre-rich whole grains, raw nuts and seeds, fruit and vegetables.

You also need dietary fibre to feed beneficial gut microorganisms.

The daily recommended fibre intake is 25 grams for women and 30 grams for men.

I recommend the following foods to most of my clients for their health-promoting properties.

They are fibre-rich and nutrient-dense.

HIGH FIBRE FOODS

Whole Grains

Amaranth: ¼ cup boiled ≃ 3 grams fibre.

Barley: ¼ cup boiled ≃ 9 grams fibre.

Black forbidden rice: ¼ cup boiled ≃ 2 grams fibre.

Brown rice: ¼ cup boiled ≃ 2 grams fibre.

Buckwheat: ¼ cup boiled ≃ 5 grams fibre.

Chia seeds: 1 tbsp raw ≃ 4 grams fibre.

Linseeds (flaxseed): 1 tbsp raw ≃ 3 grams fibre.

Millet: ¼ cup boiled ≃ 4 grams fibre.

Oat bran (organic only): ¼ cup raw ≃ 4 grams fibre.

Psyllium husks: 1 tsp raw ≃ 3 grams fibre.

Quinoa: ¼ cup boiled ≃ 2 grams fibre.

Rice bran (organic only): 1 tbsp raw ≃ 3 grams fibre.

Rye flour (wholegrain): ¼ cup baked ≃ 8 grams fibre.

Spelt flour (wholegrain): ¼ cup baked ≃ 5 grams fibre.

Sprouted whole grain bread: ≃ 3 grams of fibre per slice.

Wild rice: ¼ cup (41g) boiled ≃ 3 grams fibre.

Legumes

Black beans: ¼ cup boiled ≃ 7 grams fibre.

Butter beans (lima): ¼ cup boiled ≃ 7 grams fibre.

Cannellini beans: ¼ cup boiled ≃ 8 grams fibre.

Chickpeas: ¼ cup boiled ≃ 4 grams fibre.

Edamame (baby soybeans): ¼ cup boiled ≃ 3 grams fibre.

Kidney beans: ¼ cup boiled ≃ 7 grams fibre.

Lentils: ¼ cup boiled ≃ 2 grams fibre.

Pinto beans: ¼ cup boiled ≃ 7 grams fibre.

Soybeans: ¼ cup boiled ≃ 4 grams fibre.

Nuts & Seeds

Brazil nuts (only 2 per day): 8 grams raw ≃ 1 gram fibre.

Pumpkin seeds (pepitas): ¼ cup raw ≃ 2 grams fibre.

Walnuts (organic): ¼ cup raw ≃ 2 grams fibre.

Fruit & Vegetables

Acai berries: ¼ cup raw ≃ 3 grams fibre.

Apples (organic only): 1 medium-sized raw ≃ 4 grams fibre.

Artichokes: 1 medium-sized (120g) boiled ≃ 10 grams fibre.

Asparagus, fresh: 1 cup cooked ≃ 3 grams fibre.

Avocadoes: 1 medium-sized raw ≃ 6 grams fibre.

Beans, green: ¼ cup (40g) raw or cooked ≃ 1 gram fibre.

Beetroot (beets): 1 average-sized (170g) beet, raw or steamed ≃ 5 grams fibre.

Blackcurrants: ¼ cup fresh ≃ 1 gram fibre.

Blueberries: ¼ cup fresh ≃ 1 gram fibre.

Broccoli: 1 cup chopped and steamed ≃ 5 grams fibre.

Cabbage: 1 cup cooked ≃ 5 grams fibre.

Capsicum (bell peppers): 1 medium-sized raw ≃ 4 grams fibre.

Carrots: 1 cup grated, raw ≃ 4 grams fibre.

Cauliflower: large 125g portion steamed ≃ 3 grams fibre.

Celery: 1 large stick raw or stir-fried ≃ 1 gram fibre.

Cherries: ¼ cup raw ≃ 1 gram fibre.

Coconut, fresh: 50 gram portion ≃ 5 grams fibre.

Coconut (desiccated): ¼ cup ≃ 3 grams fibre.

Cranberries (dried): ¼ cup ≃ 2 grams fibre.

Cucumber: 1 cup chopped, raw with skin ≃ 1 gram fibre.

Dates (Medjool): 1 date raw ≃ 1 gram fibre.

Fermented vegetables such as sauerkraut and kimchi – ¼ of a cup per day.

Goji Berries (dried): ¼ cup ≃ 4 grams fibre.

Goldenberries (cape gooseberries): ¼ cup ≃ 6 grams fibre.

Kiwifruit: 1 kiwi (75g) raw ≃ 3 grams fibre.

Leeks: 1 leek (200g) sauteed ≃ 4 grams fibre.

Mangoes: 1 mango raw (200g) ≃ 2 grams fibre.

Mushrooms (particularly Shitake): 1 cup sliced ≃ 3 grams fibre.

Olives (5-10 black or green olives daily): ≃ 1.5 grams fibre per 10 olives.

Onions, red: ¼ cup (37g) raw or cooked ≃ 1 gram fibre.

Papaya (paw paw): 1 cup cubed papaya raw ≃ 5.2 grams fibre.

Peas, fresh: ¼ cup (38g) raw or cooked ≃ 2 grams fibre.

Pineapple: 1 thin slice raw ≃ 2 grams of fibre.

Pomegranate: ¼ cup of raw arils ≃ 3.5 grams of fibre.

Pumpkin: 1 cup steamed ≃ 3 grams fibre.

Raspberries: ¼ cup fresh ≃ 2 grams fibre.

Rocket (arugula) 2 cups raw ≃ 2 grams fibre.

Romaine lettuce: 1 head ≃ 8 grams fibre.

Seaweed (particularly Nori, Kelp and Wakame for weight loss) – for snacks and salad sprinkles.

Spring onions (scallions): 100 grams chopped and sautéed ≃ 3 grams fibre.

Sweet potatoes: 1 average portion (225g) ≃ 7 grams fibre.

Tomatoes, cherry (vine-ripened, organic only): ½ cup (125g) ≃ 2 grams fibre.

Zucchinni (courgette): medium (225g) cooked or raw ≃ 2 grams fibre.

FIBRE CALCULATORS

I haven’t included foods from all countries and cultures BUT you can find the fibre and nutrient content of most foods online.

CheckYourFood.com is a free-to-use nutrition database with over 2000 ingredients, and recipes too.

Once you learn the nutritional content of healthy foods available where you live, you can easily plan meals that fit your daily routine.

PREBIOTIC FIBRE

Prebiotic fibre is essential for feeding beneficial gut microorganisms and calming inflammation.

Prebiotics are soluble (they dissolve in liquid) dietary fibres and nutrients that have a prebiotic effect.

I share the importance of prebiotics in my blog Your Gut Microbiome & Why Prebiotics Are Essential.

I use prebiotics widely for most health conditions, including restoring metabolic health issues and gut dysbiosis.

Restoring metabolic health is one of the major reasons why I created NOURISH Prebiotic Breakfast Drink Powder.

For weight loss programs, I combine Nourish with partially hydrolysed guar gum (PHGG) to help my clients feed beneficial microorganisms and for appetite control.

I’ve included this customised recipe in a daily meal planning page – HEALTHY WEIGHT LOSS Daily Meal Plan.

Our Daily Meal Plan is a free download you can share with family and friends and inspire each other to live a healthy life.

We also have a Shopify store for mail orders if you want to purchase Nourish – and you don’t live locally.

Or come in and visit us at the clinic – or call us – we love connecting.

PROTEIN

You need to eat protein foods because they contain amino acids that are the building blocks of your muscles, organs, bones, cartilage, skin, and hair.

Amino acids are also involved in making hormones (endocrine system), enzymes (metabolic energy and oxygenation) and antibodies (immune system).

Most adults need around 0.80g of protein per kilo of body weight per day.

You calculate your weight x .80 to work out how much protein you need.

So, if you weigh 70kg – calculate 70 x .80 = 56 grams of protein daily.

If you are pregnant, elderly, an athlete, highly active, or suffer from kidney disease, your protein needs will differ – so seek professional advice.

Sources of healthier proteins include:

Almond butter (organic) 1 tbsp (25g) ≃ 5 grams protein.

Amaranth: ¼ cup boiled ≃ 7 grams protein.

Asparagus, fresh: 1 cup cooked ≃ 4 grams protein.

Avocado: 1 medium-sized raw ≃ 3 grams protein.

Black beans: ¼ cup boiled ≃ 11 grams protein.

Broccoli: ½ cup chopped and cooked ≃ 4 grams protein.

Butter beans (lima): ¼ cup boiled ≃ 9 grams protein.

Cannellini beans: ¼ cup boiled ≃ 12 grams protein.

Chia seeds: 1 tbsp raw ≃ 2 grams protein.

Chickpeas: ¼ cup boiled ≃ 9 grams protein.

Coyo coconut yoghurt (Natural, with live cultures): ½ cup (125g) ≃ 1.6 grams protein.

Edamame (baby soybeans): ¼ cup boiled ≃ 8 grams protein.

Eggs (organic only): one medium egg (55g) ≃ 7 grams protein.

Green peas, fresh: ¼ cup (38g) raw or cooked ≃ 3 grams protein.

Hemp seeds (hulled): 1 tsp ≃ 2 grams protein.

Hummus (hommous): 1 tbsp (24g) ≃ 2 grams protein.

Kidney beans: ¼ cup boiled ≃ 11 grams protein.

Lean meat (organic chicken): 100 grams chicken breast ≃ 24 grams protein.

Lean meat (wild caught fish, not farmed): 100 grams salmon ≃ 25 grams protein.

Lentils: ¼ cup boiled ≃ 12 grams protein.

Millet: ¼ cup boiled ≃ 6 grams protein.

Miso paste: 1 tbsp (24g) ≃ 3 grams protein.

Mushrooms (portobello, shiitake, maitake, lions mane, enoki): 80 gram serving ≃ 2 grams protein.

Oat bran (organic only): ¼ cup raw ≃ 4 grams protein.

Peanut butter (whole grain) 1 tbsp (25g) ≃ 6 grams protein.

Peas, fresh: ¼ cup (38g) raw or cooked ≃ 3 grams protein.

Pinto beans: ¼ cup boiled ≃ 11 grams protein.

Pumpkin seeds (pepitas): ¼ cup raw ≃ 10 grams protein.

Quinoa: ¼ cup boiled ≃ 6 grams protein.

Soybeans: ¼ cup boiled ≃ 18 grams protein.

Soy milk (Bonsoy): 100mls ≃ 4 grams protein.

Spirulina (organic only): 1 metric tbsp (9g) ≃ 5 grams protein.

Tahini (organic): 1 tbsp (24g) ≃ 4 grams protein.

Tempeh: ½ cup (88g) ≃ 16 grams protein.

Tofu (firm): ½ cup (130g) ≃ 11 grams protein.

Walnuts: ¼ cup raw ≃ 4 grams protein.

Wild rice: ¼ cup (41g) boiled ≃ 6 grams protein.

WHAT TO AVOID

If you eat animal protein, I recommend that you buy only organic meat and eggs to avoid antibiotics and chemicals used in conventional livestock farming and manufacturing processes.

Avoid eating any processed meats that contain artificial chemical ingredients – including synthetic preservatives, colours, flavours, and texturisers.

The worst processed meats you could eat include – sausages, salami, luncheon meats, deli meats, ham, hot dogs, frankfurters, saveloy sausages, cocktail sausages, chicken nuggets, bacon, canned meat, and commercially cured meats.

Always check processed meat ingredient labels – including plant-based and cultivated meat products.

To investigate synthetic ingredients, you can freely use the Environmental Working Group database.

Avoid growth hormones too, which are banned in animal farming in Australia, but it is worth checking if you live in other regions of the world.

For the health of your endocrine (hormone) system, it’s best to avoid all foods containing growth hormone factors, including animal milk products.

Mothers’ milk contains Insulin-like Growth Factor hormones (IGFs) that signal the rapid growth of their new-borns.

Hormones such as prolactin, oestrogen, androgens, progesterone, prostaglandin and corticoids are also found in animal milk.

Studies confirm a link between animal milk consumption and excess weight, early onset menarche (menstruation), acne, type 2 diabetes, prostate and breast cancer, lymphoma, and neurodegenerative diseases.

I recommend avoiding animal milk products and replacing them with organic, plant-based milks that are activated (pre-soaked).

If you make your own nut milk (especially almond milk), make sure you soak the nuts in pure water for 12 hours in the fridge.

Soaking nuts for twelve hours before making milk helps counteract nutrient inhibitors (anti-nutrients) that block digestive enzymes and mineral absorption.

Some studies have raised concerns about anti-nutrients in nuts, seeds, and vegetables that block the digestion and absorption of other nutrients.

What has also emerged in research is that high levels of beneficial intestinal flora in your gut helps you adjust to nutrient inhibitors – particularly the probiotic lactobacilli.

Boosting beneficial gut microflora, eating sprouted grains and seeds, and adding fermented foods to your daily diet counteract anti-nutrients.

I also invite you to look at the live-linked research we share in our references so you can make an informed decision about your consumption of animal dairy foods.

HEALTHY FATS

Healthy fats are also an essential part of healing and maintaining your health.

Healthy fats reduce the risk of heart disease, lower bad cholesterol (LDL) and boost good cholesterol (HDL), have a beneficial effect on blood pressure, stabilise heart rhythms, reduce inflammation, and help prevent cancer, arthritis, diabetes, and neurological disorders.

We need healthy fats for optimal gut and brain health, and to protect our eyesight too.

Healthy fats also help our bodies absorb essential antioxidants and fat-soluble vitamins – including vitamins A, D, E and K.

WHAT FATS YOU NEED

The healthy fats you should aim to eat are POLYUNSATURATED and MONOUNSATURATED fats, which are made up of fatty acids.

These fats are commonly known as omega-3, omega-6, and omega-9 fatty acids.

Fatty acids are the building blocks of the fat in our bodies – and play a vital role in energy production (metabolism) and the proper function of every cell.

POLYUNSATURATED FATS are the omega-3 and omega-6 fats.

Omega-3 and omega-6 fatty acids are both essential but in the correct ratios.

When omega-6 is too high in your diet (compared to omega-3), it can promote chronic inflammation, cell damage (oxidative stress), allergies, asthma, cardiovascular disease, cancers, plus inflammatory and autoimmune diseases.

The best ratio of omega-6 to omega-3 fatty acids is 4:1 – which means for every 1 gram of omega-3, we should eat 4 grams of omega-6 fat.

The problem with modern diets is that we eat up to 20 times the amount of omega-6 to omega-3 fats.

To improve the ratio of omega-3 to omega-6 fats, eat more omega-3s.

Foods high in omega-3 fats include chia seeds, linseeds (flaxseeds), hemp seeds, walnuts, seaweed, algae, broccoli, spinach, mangoes, edamame beans, kidney beans, lettuce, brussels sprouts, organic free-range eggs, wild-caught fatty fish including salmon and sardines, flaxseed oil, and algae (algal) oil.

Avoid over-consumption of foods high in omega-6s, including safflower, sunflower, grapeseed, corn and peanut oils, mayonnaise, commercial salad dressings, and highly processed foods.

My advice is – always check the nutrition panel on food labels.

MONOUNSATURATED FATS are the omega-9 fatty acids.

Omega-9 fats are found in foods such as olives and cold-pressed olive oil (oleic acid), avocado oil, almond oil, sesame oil, raw almonds, cashew nuts, and seeds.

Omega-9s alleviate insulin resistance and fat metabolism dysfunction, reduce bad cholesterol in the blood (LDL) and increase good cholesterol (HDL), improve insulin sensitivity, and decrease inflammation.

GOOD SOURCES OF OMEGA OILS you can easily add to your smoothies and dressings include:

Algae (algal) oil.

Flaxseed oil.

Hemp seed oil.

MCT coconut oil (medium-chain triglycerides).

Olive oil – organic cold-pressed.

Pumpkin seed oil.

Sesame seed oil.

Walnut oil.

You can also eat avocado, black olives, hemp seeds, raw nuts, and seeds for a good boost of healthy omega fats.

DAILY HEALTHY FAT INTAKE

The amount of healthy fats we should eat daily is argued, and calculations can be complex.

The daily recommendation is that you should eat half to one gram of healthy fat per kilogram you weigh to avoid essential fatty acid deficiency.

It becomes complex because different oils and foods have different levels of fats.

To make it easier for my clients, I generally recommend 30ml of healthy oils and a handful of nuts and seeds every day to ensure optimum fatty acid nutrition for typical adults.

30mls equals 6 Australian metric teaspoons.

A metabolic-boosting way to add healthy oils to your diet is to eat them with fibre-rich foods in smoothies or salads or poured over baked vegetables.

You can also add healthy, fat-rich foods to your recipes – such as avocadoes, black olives, hummus, tahini, and pine nuts.

Or, for a brain-boosting afternoon snack, eat a handful of raw walnuts and Brazil nuts or pumpkin seeds (pepitas).

I’ll keep sharing recipes that include healthy fats in my blogs.

Plus – our Healthy Eating Directory provides links to amazing chefs and delicious recipes to inspire you.

WHAT FATS TO AVOID

*Limit Saturated Animal Fats because they are associated with cardiovascular diseases, obesity, high blood pressure, diabetes, glaucoma, gallbladder disease, and bowel cancer.

*Avoid Trans Fats because they are considered unsafe for human health. There is no safe limit you can eat.

Trans fats are artificial fats created from hydrogenated liquid oils.

Manufactured trans fats are commonly found in highly processed foods, margarine, deep-fried foods, biscuits, cakes, pastries, desserts, takeaway foods, hamburgers, pizza, and hot chips (fries).

Always check the ingredients in the foods you buy.

Trans fats are listed on food labels as hydrogenated or partially hydrogenated vegetable oils.

PROBIOTICS

Probiotics help your body maintain a healthy population of beneficial gut microorganisms for optimal metabolic and immune health.

The quantity and diversity of beneficial gut microorganisms in your gut control your state of health.

Your body’s ability to function depends on the interaction and cooperation between trillions of microorganisms, and they need to be nurtured and properly fed or they starve to death.

Aim to eat a range of probiotics with every meal or two servings daily.

Probiotic Foods include:

• Cultured (live) organic yoghurt – unsweetened, free of additives and flavouring.

• Cultured organic Greek yoghurt – unsweetened, free of additives and flavouring.

• Cultured organic coconut yoghurt – unsweetened, free of additives and flavouring.

• Kefir – a cultured, fermented milk drink.

• Kombucha – a slightly fizzy drink made from fermented black tea.

• Kvass – a fermented drink made from rye, berries, herbs and honey.

• Tepache – made from the peel and the rind of pineapples and cinnamon.

• Kimchi – a spicy, traditional Korean sauerkraut made from fermented vegetables.

• Natto – a traditional Japanese dish made from fermented soybeans.

• Miso – fermented soybean paste used as seasoning and making soup.

• Tempeh – a traditional Indonesian food made from fermented soybeans.

• Sauerkraut –fermented, finely sliced cabbage with a salty and sour flavour.

• Fresh organic green peas.

• Fermented pickled vegetables.

• Organic or biodynamic (only) apples are abundant in beneficial bacteria.

• Organic apple cider vinegar with the mother.

• Organic, aged Gouda cheese for those that eat animal dairy products.

• Organic Paneer – a raw Indian cheese is also rich in probiotics.

PROBIOTIC SUPPLEMENTS

I use probiotic supplements for restoring gut and immune imbalances.

BUT – there are many bacteria strains used in different probiotic formulas.

It’s best to seek practitioner advice to match the right probiotic supplement for your health issues.

HERBS & SPICE

I was blessed to be raised in a family where herbs and spice were a part of every meal – to add deliciousness to recipes and protect our health.

Herbs and spices contain the highest levels of healing antioxidants and anti-inflammatory compounds of all foods.

They can also promote weight loss too by aiding digestion, reducing inflammation, fighting infections, nourishing your gut microbiome, curbing appetite and cravings, preventing insulin resistance, and boosting fat metabolism.

Add organic herbs and spices generously to all your recipes – fresh and dried – to boost your metabolism, nourish your gut microbiome, and protect your immune system too.

FOR WEIGHT LOSS

Aleppo pepper.

Basil seeds.

Black cumin seeds (nigella sativa).

Black pepper, cracked.

Cardamom.

Cayenne.

Chilli.

Cinnamon (Ceylon only).

Coriander.

Cumin.

Fennel.

Garlic.

Ginger.

Jalapenos.

Rosemary.

Turmeric.

ORGANIC APPLE CIDER VINEGAR

Apple cider vinegar has prebiotic properties that promote the growth of beneficial gut bacteria, aid digestion, reduce body weight, and boost fatty acid oxidation, which decreases body fat and increases lean muscle.

An intake of 15ml of apple cider vinegar (750mg AcOH) per day is enough to achieve these effects without causing adverse effects.

After eating your evening meal, drink 15ml of organic apple cider vinegar (with the mother) in 50ml of pure or distilled drinking water.

Make sure you rinse your mouth out after consuming vinegar because the acetic acid in vinegar can affect tooth enamel.

SWEETENERS

Whether you want to heal your health or lose excess weight, ditch all artificial (synthetic) sweeteners and refined sugar – especially ‘hidden sugar’ used in manufacturing processed foods.

ARTIFICIAL SWEETENERS

Studies reveal that artificial sweeteners – including plant-based sugar alcohols – undermine your gut microbiome and can cause metabolic imbalances.

Side effects from consuming artificial sugar substitutes can include digestive symptoms, bloating, gut bacteria imbalances (dysbiosis), metabolic syndrome, glucose intolerance, weight gain, and increased risks of several cancers.

Artificial sweeteners to ditch include saccharin (Sweet‘n’Low), acesulfame, aspartame (Equal, NutraSweet), neotame, and sucralose (Splenda).

Sugar alcohols (polyols) to ditch include sorbitol, mannitol, erythritol, xylitol, maltitol, lactitol, and isomalt.

Check food labels and avoid them – they are widely used in diet and sugar-free products.

SUGAR

Excessive consumption of refined sugar and hidden sugar in processed foods (especially corn syrup) contributes to:

• cancers.

• candida (yeast overgrowth).

• cell ageing.

• cognitive decline.

• dementia.

• depression and mood disorders.

• diabetes.

• fatty liver disease.

• gout.

• gut bacteria imbalance (dysbiosis).  

• heart disease.

• high levels of uric acid in your blood.

• immune dysfunction.

• inflammation and joint pain. 

• leaky gut. 

• metabolic syndrome.  

• neuroinflammation (brain and nerves).

• obesity, and

• tooth decay.

HEALTHIER SWEET CHOICES

I personally use ‘pure’ monk fruit extract for sweetening – because it has a prebiotic action and a zero glycaemic index score.

Monk fruit is used in Chinese Herbal Medicine as a natural sweetener and to improve:

• constipation.

• depression.

• gut, kidney, and heart health.

• inflammation.

• insomnia.

• lung congestion.

• scrofula, and

• to promote longevity.

When you buy monk fruit, make sure to check the product label.

Some monk fruit sweetening products have a small percentage of monk fruit combined with erythritol.

Don’t be fooled by packaging. Only buy pure 100% monk fruit powder or liquid.

Other natural sweeteners that support a healthy gut microbiome include:

• organic dates.

• pure raw honey.

• unsulphured blackstrap molasses.

• coconut sugar.

• pure organic 100% maple syrup.

If you’re really craving something sweet – eat a line of organic dark chocolate or a Medjool date.

And if you’re prone to craving sweet foods, it could be because of mineral deficiencies.

Talk to your naturopath about a mineral supplement formulated with chromium, magnesium and zinc for blood sugar support.

I go further into the health effects of artificial sweeteners, sugar consumption, and monk fruit in my blog, PURE Monk Fruit Sweetener Benefits.

I would love you to share this blog widely so that together, we can help people everywhere heal the suffering artificial sweeteners and excessive sugar consumption cause.

PURE WATER

Dehydration is a common health issue.

Many people are not drinking enough water to maintain good health.

Your body is approximately 66% water.

You need pure water to replace fluids lost in all the metabolic processes that keep you alive.

Water also helps remove metabolic wastes from your body through sweat, exhalation (breathing out), urine, and bowel movements.

If you don’t drink enough water, you become dehydrated.

Symptoms of dehydration include feeling tired, brain fog, headaches, smelly urine, dark urine, and constipation.

Studies also reveal that dehydration is linked to weight gain, metabolic dysfunction, and increased disease risk.

Increased water intake is associated with weight loss, decreased hunger, increased fat burning, and improved metabolic health.

WHAT TO DRINK

We all need to drink pure water.

Don’t drink sugar-laden and carbonated drinks (fizzy drinks, pop). They don’t count when it comes to keeping your body well-hydrated.

Synthetically sweetened diet drinks are even worse – especially for your gut microbiome.

Ditch these junk food drinks and switch to pure hydrating water.

Fruit juices are too high in concentrated sugars.

And coffee dehydrates your body – so keep that in mind when calculating your fluid intake, and drink no more than 2 cups of coffee a day – preferably before 3pm so it doesn’t interfere with sleep.

If pure water isn’t your favourite drink, there’s always a solution.

You can drink hot or cold herbal teas – and sweeten them with pure monk fruit extract.

You can also add a squeeze of lemon or lime juice or 50ml of cold-pressed organic pomegranate juice to your water bottle.

Fresh spearmint leaves in your water bottle are wonderfully refreshing.

Spearmint tea helps you burn fat too.

HOW MUCH WATER

Optimum hydration depends on your level of activity and even the climate you live in.

If you’re exercising and sweating, you’re an athlete, or you live in a hot climate, you need to replace the fluids you lose more frequently.

On average, though, adults should aim to drink two litres of pure water daily – especially when you increase fibre in your diet.

Take a water bottle with you wherever you go.

And to stop you from feeling bloated, sip water throughout the day rather than guzzling down glasses of it at a time.

HERBAL TEAS FOR WEIGHT LOSS

Herbs provide many health-promoting properties, including boosting metabolic health, reducing inflammation, improving digestion and absorption of nutrients, and boosting gut health and immune function.

Herbs are one of my passions because they can help us heal and live a healthier life.

You can easily include a variety of organic herbal teas in your daily fluid intake to help you achieve and maintain a healthy weight. 

Enjoy a cuppa – or two or three – daily.

Ginger root – digestive tea, anti-inflammatory, alleviates nausea.

Green tea – speeds up metabolic processes.

Hibiscus – anti-obesity effects, improves fat digestion.

Lemon Balm – inhibits obesity and insulin resistance.

Matcha – anti-inflammatory, increases thermogenesis (calorie burning).

Pu’errh – digestive tea, reduces body fat, improves lipid profile.

Spearmint (Mentha spicata)- aids digestive disorders, anti-obesity action.

Stinging nettle (Urtica dioica L.) aids insulin resistance, fat-blocking abilities.

INTERMITTENT FASTING WORKS

Intermittent fasting works because it helps reset your fat, glucose, hormone, and protein metabolism.

Fasting involves restricting the intake of solid foods.

Intermittent fasting for weight loss switches between short periods of fasting for usually 16 hours and eating healthy meals for 8 hours within each 24 hours.

When you starve your body for long periods without food, your metabolism slows down.

However, studies have shown that fasting for short periods can enhance your metabolism.

You can fast from 12 to 48 hours without your metabolism switching to starvation mode.

My advice is to fit your fasting hours into your routine, particularly if you’re raising children and accommodating family needs or working rotating shifts.

I’ve found that a twelve-hour fasting period is more sustainable for many of my clients.

On average, a 12-hour fast from 7 pm to 7 am works, with eight hours of sleep from 10 pm to 6 am.

You can adjust your fasting clock to fit your life as long as you:

• Fast for a minimum of 12 hours a day.

• Eat your first meal of solid food one hour after waking. 

• Eat your last meal ideally 3 hours before sleeping.

• Aim to get 8 hours of sleep a night for proper rest and repair.

MEAL PLANNING

MEAL PLANNING DOWNLOAD

You can save and print our HEALTHY WEIGHT LOSS Daily Meal Plan.

EXERCISE WORKS

Your body is not designed to be inactive (sedentary).

Many of our organ functions, including metabolism, rely on movement for optimum performance.

Studies show that exercise can improve insulin resistance and your ability to burn fat.

Daily physical activity reduces adipose (fat) tissue, improves metabolic and mental health, and even promotes better bowel movement.

People who don’t exercise have a higher risk of obesity, type 2 diabetes, heart and bowel disease, anxiety, depression, osteoporosis, osteoarthritis, and other chronic diseases, including cancers.

All types of physical activity and exercise are beneficial, including high-intensity interval training (HIIT), aerobic exercise, running, walking, swimming, dancing, gardening, playing sports, weight training, pilates, and yoga.

Include friends and family in your fitness goals to keep you motivated and each other healthy.

Try to be physically active every day for at least half an hour.

If you’re a busy parent, include your children and teach them that exercise is an invaluable health skill for the whole family.

If your budget is a factor that limits your choices, there are free exercise and yoga classes on YouTube.

And walking vigorously or running costs nothing except time and a determined commitment to your well-being.

Make time to move your body every day.

You’ll learn to love what you can achieve as you improve your fitness and reenergise.

Stay inspired!

Have Fun!

NEXT UP

Everything we eat and drink has an action and a reaction.

Coming up next in my blogs, I want to share delicious recipes with ingredients that bring health and energy back to life.

Food is universal and our common ground.

We all need to eat.

It’s what we eat that makes the difference!

All the very best,

Lisa Rieniets ND

REFERENCES

We include live-linked references in our blogs so you can explore studies about human health and nutrition.

The more you learn, the more empowered you become.

Your body is designed to be healthy – especially when you know what it needs to function at its best.

And you do it!

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Ali-Shtayeh MS, Jamous RM, Abu-Zaitoun SY, Khasati AI, Kalbouneh SR. Biological Properties and Bioactive Components of Mentha spicata L. Essential Oil: Focus on Potential Benefits in the Treatment of Obesity, Alzheimer’s Disease, Dermatophytosis, and Drug-Resistant Infections. Evid Based Complement Alternat Med. 2019 Oct 20;2019:3834265. doi: 10.1155/2019/3834265. PMID: 31772594; PMCID: PMC6854165. (Spearmint – anti-obesity)

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Booth FW, Roberts CK, Laye MJ. Lack of exercise is a major cause of chronic diseases. Compr Physiol. 2012 Apr;2(2):1143-211. doi: 10.1002/cphy.c110025. PMID: 23798298; PMCID: PMC4241367. (Exercise and disease)

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