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.

Fadnes LT, Økland J-M, Haaland ØA, Johansson KA (2022) Estimating impact of food choices on life expectancy: A modeling study. PLoS Med 19(2): e1003889. https://doi.org/10.1371/journal.pmed.1003889

He, D., Liu, L., Zhang, Z. et al. Association between gut microbiota and longevity: a genetic correlation and mendelian randomization study. BMC Microbiol 22, 302 (2022). https://doi.org/10.1186/s12866-022-02703-x

Khine, W.W.T., Haldar, S., De Loi, S. et al. A single serving of mixed spices alters gut microflora composition: a dose–response randomised trial. Sci Rep 11, 11264 (2021). https://doi.org/10.1038/s41598-021-90453-7

Li Y, Schoufour J, Wang DD, Dhana K, Pan A, Liu X, Song M, Liu G, Shin HJ, Sun Q, Al-Shaar L. Healthy lifestyle and life expectancy free of cancer, cardiovascular disease, and type 2 diabetes: prospective cohort study. BMJ. 2020 Jan 8;368.

Pang, S., Chen, X., Lu, Z. et al. Longevity of centenarians is reflected by the gut microbiome with youth-associated signatures. Nat Aging 3, 436–449 (2023). https://doi.org/10.1038/s43587-023-00389-y

Trichopoulou, A., & Vasilopoulou, E. (2000). Mediterranean diet and longevity. British Journal of Nutrition, 84(S2), S205-S209. doi:10.1079/09658219738855

Trichopoulou A. Traditional Mediterranean diet and longevity in the elderly: a review. Public Health Nutr. 2004 Oct;7(7):943-7. doi: 10.1079/phn2004558. PMID: 15482622.

Wilmanski T, Diener C, Rappaport N, Patwardhan S, Wiedrick J, Lapidus J, Earls JC, Zimmer A, Glusman G, Robinson M, Yurkovich JT, Kado DM, Cauley JA, Zmuda J, Lane NE, Magis AT, Lovejoy JC, Hood L, Gibbons SM, Orwoll ES, Price ND. Gut microbiome pattern reflects healthy ageing and predicts survival in humans. Nat Metab. 2021 Feb;3(2):274-286. doi: 10.1038/s42255-021-00348-0. Epub 2021 Feb 18. Erratum in: Nat Metab. 2021 Apr;3(4):586. PMID: 33619379; PMCID: PMC8169080.

PREBIOTICS

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.

Brosseau C, Selle A, Palmer DJ, Prescott SL, Barbarot S, Bodinier M. Prebiotics: Mechanisms and Preventive Effects in Allergy. Nutrients. 2019 Aug 8;11(8):1841. doi: 10.3390/nu11081841. PMID: 31398959; PMCID: PMC6722770.

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.

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.

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.

De Giani A, Oldani M, Forcella M, Lasagni M, Fusi P, Di Gennaro P. Synergistic Antioxidant Effect of Prebiotic Ginseng Berries Extract and Probiotic Strains on Healthy and Tumoral Colorectal Cell Lines. Int J Mol Sci. 2022 Dec 26;24(1):373. doi: 10.3390/ijms24010373. PMID: 36613815; PMCID: PMC9820163.

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

Dias ALS, Pachikian B, Larondelle Y, Quetin-Leclercq J. Recent advances on bioactivities of black rice. Curr Opin Clin Nutr Metab Care. 2017 Nov;20(6):470-476. doi: 10.1097/MCO.0000000000000417. PMID: 28858891.

Green M, Arora K, Prakash S. Microbial Medicine: Prebiotic and Probiotic Functional Foods to Target Obesity and Metabolic Syndrome. Int J Mol Sci. 2020 Apr 21;21(8):2890. doi: 10.3390/ijms21082890. PMID: 32326175; PMCID: PMC7215979.

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.

Lu Q-Y, Rasmussen AM, Yang J, Lee R-P, Huang J, Shao P, Carpenter CL, Gilbuena I, Thames G, Henning SM, et al. Mixed Spices at Culinary Doses Have Prebiotic Effects in Healthy Adults: A Pilot Study. Nutrients. 2019; 11(6):1425. https://doi.org/10.3390/nu11061425

Lu, Q.-Y., Summanen, P.H., Lee, R.-P., Huang, J., Henning, S.M., Heber, D., Finegold, S.M. and Li, Z. (2017), Prebiotic Potential and Chemical Composition of Seven Culinary Spice Extracts. Journal of Food Science, 82: 1807-1813. https://doi.org/10.1111/1750-3841.13792

Ma Y, Wu X, Giovanni V, Meng X. Effects of soybean oligosaccharides on intestinal microbial communities and immune modulation in mice. Saudi J Biol Sci. 2017 Jan;24(1):114-121. doi: 10.1016/j.sjbs.2016.09.004. Epub 2016 Sep 9. PMID: 28053580; PMCID: PMC5198993.

Megur A, Daliri EB, Baltriukienė D, Burokas A. Prebiotics as a Tool for the Prevention and Treatment of Obesity and Diabetes: Classification and Ability to Modulate the Gut Microbiota. Int J Mol Sci. 2022 May 29;23(11):6097. doi: 10.3390/ijms23116097. PMID: 35682774; PMCID: PMC9181475.

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.

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.

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.

Sorrenti V, Ali S, Mancin L, Davinelli S, Paoli A, Scapagnini G. Cocoa Polyphenols and Gut Microbiota Interplay: Bioavailability, Prebiotic Effect, and Impact on Human Health. Nutrients. 2020 Jun 27;12(7):1908. doi: 10.3390/nu12071908. PMID: 32605083; PMCID: PMC7400387.

Sugizaki CSA, Naves MMV. Potential Prebiotic Properties of Nuts and Edible Seeds and Their Relationship to Obesity. Nutrients. 2018 Nov 3;10(11):1645. doi: 10.3390/nu10111645. PMID: 30400274; PMCID: PMC6266159.

Wang, Fanghong & Huang, Xiaoyu & Chen, Yueyang & Zhang, Danli & Chen, Danyi & Chen, Lingxin & Lin, Jun. (2020). Study on the Effect of Capsaicin on the Intestinal Flora through High-Throughput Sequencing. ACS Omega. XXXX. 10.1021/acsomega.9b03798.

Wang, Shumin & Xiao, Yue & Tian, Fengwei & Zhao, Jianxin & Zhang, Hao & Zhai, Qixiao & Chen, Wei. (2020). Rational use of prebiotics for gut microbiota alterations: Specific bacterial phylotypes and related mechanisms. Journal of Functional Foods. 66. 103838. 10.1016/j.jff.2020.103838.

Xiao R, Liao W, Luo G, Qin Z, Han S, Lin Y. Modulation of Gut Microbiota Composition and Short-Chain Fatty Acid Synthesis by Mogroside V in an In Vitro Incubation System. ACS Omega. 2021 Sep 21;6(39):25486-25496. doi: 10.1021/acsomega.1c03485. PMID: 34632206; PMCID: PMC8495861.

Zhu Y, Sun H, He S, Lou Q, Yu M, Tang M, Tu L. Metabolism and prebiotics activity of anthocyanins from black rice (Oryza sativa L.) in vitro. PLoS One. 2018 Apr 9;13(4):e0195754. doi: 10.1371/journal.pone.0195754. PMID: 29630662; PMCID: PMC5891023.

]]> https://www.renerhealthclinics.com.au/gut-microbiome-prebiotics/feed/ 4 https://www.renerhealthclinics.com.au/quit-sugar-with-pure-monk-fruit/ https://www.renerhealthclinics.com.au/quit-sugar-with-pure-monk-fruit/#comments Fri, 14 Apr 2023 02:04:54 +0000 https://www.renerhealthclinics.com.au/?p=7120 As a naturopath with nearly 40 years of practice experience, I highly recommend pure monk fruit because of its positive interaction with the community of microorganisms that live in your gut (your microbiome).

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.

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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!

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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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If you enjoy cooking, we introduce you to chefs that make plant-based eating a flavour-filled adventure.

We share healthier takeaway food options for home and work.

And we’ve also included educational resources that can show you how to create a healthier you through nutrition.

Our Healthy Eating Directory will energise your taste buds and you.

HEALTHIER TAKEAWAYS

Takeaways and home deliveries have become a regular part of everyday life for busy people.

But – no matter how hectic your lifestyle – it’s important to make healthier choices to limit the negative impact fast foods can have on your health.

ADD MORE VEGGIES

Eating more vegetables and salads is a simple way to make any takeaway more nutritious.

Try keeping healthy staples in your fridge, such as mixed salads and pre-prepped roasted vegetables you can quickly reheat or make into a salad.

And choosing vegetarian takeaway options may also help you reduce energy intake.

CHOOSE WHOLEGRAIN OPTIONS

With every meal, it is nutrition content that supports your health.

To improve your diet – reduce the amount of refined foods you eat – such as white bread, white rice or pasta, and chips. They are stripped of nutrition.

Choose wholemeal pasta or brown rice options – and black rice is delicious in burritos.

The less processed food you eat, the better.

Choose dishes made from ingredients that are as close to their natural, whole form as possible.

AVOID DEEP-FRIED ANYTHING

Deep-fried foods are high in inflammation-promoting fats.

Eating deep-fried foods can lead to a higher risk of blocked arteries, heart disease, high blood pressure, low HDL (“good”) cholesterol, diabetes, and obesity.

Avoid battered, crumbed, or deep-fried anything.

Choose grilled, steamed, air-fried, braised, poached, dry-baked or roasted food options.

The fewer trans fats in your diet, the better.

BE SUGAR-FREE

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

Hidden sugar consumption includes all sugars added in processing or preparing foods and beverages (especially soft drinks).

Avoid ordering soft drinks with meal offers. Opt for water or herbal teas that aid digestion, such as jasmine or green tea.

Condiments – such as sauces and dressings, can also be full of hidden sugars.

Keep healthier condiments at home, ready to dress your meals.

HEALTHY EATING LUNCHES

Often we leave home early for work, and grabbing a takeaway lunch becomes a convenient option.

But we end up eating too much salt and sugar and saturated fat, contributing to a wide range of lifestyle diseases.

If you don’t have access to healthy food near your workplace, invest in an esky or insulated lunch bag and fill them with foods that nourish your body.

You can even prep your lunches a few days ahead.

And if you don’t cook, you can buy healthy Grab-And-Go meals from grocers and local cafes.

You could also look at local businesses that deliver dietitian-designed meals to your home.

There are so many healthier food options available in Australia now for busy people.

HEALTHY EATING CHEFS

Nothing tastes as good as homemade food.

And we love sharing resources so you can create better health.

Following, are some of our favourite healthy eating chefs.

There are recipes here for everyone – from quick and easy-to-prep meals to gourmet dinners for special occasions, healthy breakfasts, amazing desserts, and fun-filled outdoor cooking ideas.

You can even join online cooking classes.

Like us, you’ll fall in love with plant-based eating just by watching these inspiring chefs create their magic.

Who knew vegetables could be this delicious!

CHEF – GAZ OAKLEY

Avant Garde Vegan

Gaz Oakley is a classically trained chef, author, and YouTuber from Cardiff, Wales.

His unique recipes are overflowing with flavour and nutrition.

Gaz can make anyone love healthy eating.

WEBSITE: https://www.avantgardevegan.com

FACEBOOK: https://www.facebook.com/avantgardevegan/

YOUTUBE: https://www.youtube.com/c/avantgardevegan

CHEF – NISHA

Rainbow Plant Life

Nisha shares everything from Indian dishes from her childhood to meal prep guides that will help you eat well all week long.

Her goal is for you to become the best plant-based home cook you can be.

WEBSITE: https://rainbowplantlife.com

FACEBOOK: https://www.facebook.com/rainbowplantlife

YOUTUBE: https://www.youtube.com/c/RainbowPlantLife/

COOKBOOK: https://bitly.com/vegan-instantpot

CHEF – SADIA

Pick up Limes

As a chef and dietician, Sadia’s mission is to make a healthy eating lifestyle accessible to everyone.

Get inspired by her collection of plant-based recipes that nourish the cells and the soul.

WEBSITE: https://www.pickuplimes.com

FACEBOOK: https://www.facebook.com/pickuplimes/

YOUTUBE: https://www.youtube.com/c/PickUpLimes

CHEF – CYNTHIA LOUISE

Cynthia Louise is a ‘real-food’ Australian chef who offers online cooking classes and delicious recipe e-books.

She comes with a side of personality and a large dose of passion for plant-based food that makes you feel good.

WEBSITE: https://www.chefcynthialouise.com/

FACEBOOK: https://www.facebook.com/ChefCynthiaLouise/

YOUTUBE: https://www.youtube.com/c/ChefCynthiaLouise/

CHEF – WIL YEUNG

Yeung Man Cooking

On the Yeung Man Cooking channel, you can learn how to cook simple and delicious plant-based dishes with confidence.

Wil offers incredible vegan food from an ultimate chocolatey Nutella to spicier ramen recipes.

Wil is inspired by cuisines from all over the world.

WEBSITE: https://yeungmancooking.com

FACEBOOK: https://www.facebook.com/yeungmancooking/

YOUTUBE: https://www.youtube.com/c/WILYEUNG/

CHEF – DANA

Minimalist Baker

As a recipe developer, Dana shares healthy recipes that require 10 ingredients or less, 1 bowl, and 30 minutes or less to prepare.

Dana offers recipes for special diets, as well as vegan and vegetarian meals that are nourishing, simple, and delicious.

WEBSITE: https://minimalistbaker.com/about/

FACEBOOK: https://www.facebook.com/MinimalistBaker

YOUTUBE: https://www.youtube.com/c/Minimalistbaker

CHEF – JEAN PHILLIPE

The Buddhist Chef

From vegan comfort food to easy-to-follow meal plans, The Buddhist Chef shares delicious, feel-good recipes, books, and videos to inspire healthy eating.

Jean-Phillipe Cyr is a vegan chef with a degree in culinary arts and hands-on experience in some of the best restaurants in Quebec.

WEBSITE: https://www.thebuddhistchef.com

FACEBOOK:  https://www.facebook.com/thebuddhistchef/

YOUTUBE: https://www.youtube.com/c/Thebuddhistchef/about

CHEF – JADE

Panaceas Pantry

Jade is a registered naturopath, nutritionist, herbalist, author, and cookery magician.

Panaceas Pantry blog is a place where you’ll find plant-filled recipes that nourish, heal, and celebrate.

WEBSITE: http://www.panaceaspantryblog.com/

INSTAGRAM: https://www.instagram.com/panaceas_pantry/

THE BLOOD SUGAR DIET

Dr Michael Mosley

The Blood Sugar Diet is based on a Mediterranean style of healthy eating to improve blood sugar and weight management.

WEBSITE:  https://thebloodsugardiet.com/

CLEVER GUTS DIET

Dr Michael Mosely

The Clever Guts Diet provides tasty recipes and food guidelines to help you feed and reinforce the army of microbes (known as your microbiome) that live in your gut.

WEBSITE: https://cleverguts.com/reboot-your-biome/

PATRICK HOLFORD

Patrick Holford has written over thirty health and nutrition books, including The Optimum Nutrition Bible, The Holford Low GL Diet, and Optimum Nutrition for the Mind.

Patrick’s goal is to make nutrition simple to understand and provide actionable steps so you can take control of your health.

WEBSITE: https://www.patrickholford.com/

FOOD MATTERS

Food Matters shares the secrets of natural health with inspiring documentaries, wellness guides, and nutrition tips for healthy eating.

WEBSITE: https://www.foodmatters.com/

I QUIT SUGAR

Sarah Wilson, the author of I Quit Sugar, offers cookbooks that make healthy eating doable.

WEBSITE: https://iquitsugar.com

ADDITIVE ALERT by Julie Eady

Additive Alert: Your Guide to Safer Shopping can tell you quickly and easily which food additives to avoid and why.

Healthy eating includes ditching synthetic chemicals that can undermine your health and well-being.

The fully revised 3^rd edition is available in bookstores and online book shops.

FOR PERSONAL SUPPORT

If you need support to help you create a healthier lifestyle, visit Our Team page.

Our practitioners love helping people heal.

Enjoy discovering how delicious healthy eating can be!

‘I want you to think of your diet as your medicine – Lisa Rieniets ND.’

You eat every day, but do you understand why – or that food can help you prevent and heal disease?

Everything you put into your body has an effect.

The food you eat can nourish and enhance your health, or it can undermine the functioning ability of your organs.

FOOD IS CHEMISTRY

Whenever you eat, you are actually putting chemistry into your body.

Millions upon millions of chemical reactions occur within your body’s cells all the time.

And they all depend upon the chemistry (the nutrition) you provide so they can create energy and perform their tasks well.

Nutrition simply means the process of providing your body with the right foods (chemistry) for growth, repairs, and maintaining balance (health).

Nutritional biochemistry is an area of science that seeks to understand the properties of food and how they interact within your body – and investigates the links between diet and disease.

From nutritional biochemistry studies, functional foods have emerged as a means of providing optimal nutrition to combat disease.

INTRODUCING FUNCTIONAL FOODS

Functional food is defined as nutrition that provides additional health benefits. They are usually fortified (nutritionally enhanced) foods. Nutrients are added for a specific purpose.

Cereals, bread, and milk products are often fortified with vitamins and minerals to counteract unhealthy diets and nutritional deficiencies in populations.

The concept of functional foods emerged in Japan in the 1980s when dealing with escalating healthcare costs. The science of functional foods has now spread worldwide to address lifestyle diseases.

The products and recipes we create at the clinic for our clients serve as functional foods that target specific activities in your body. Our goal is to enhance nutrition to promote health and healing.

Nutritional supplements are also used to restore chemistry imbalances and stimulate your body’s innate ability to heal.

I always share the analogy of a garden that’s in poor condition with my clients. A garden is an ecosystem – an interacting, connective network of living organisms – that can restore itself when properly fed with nutrients (manure and minerals), soil conditioners, microbes, adequate water, and sunlight.

Like a garden, your body is also a complex interactive system that can revitalise with the right chemistry (nutrition), which is why I tell my clients to think of their diet as medicine.

YOUR ECOSYSTEM

Your body has twelve systems that constantly interact and work together to maintain your life.

Health can be seen as the result of balance and flow in and between your body systems.

The degree that you (as an ecosystem) function effectively depends on how well you nourish your body.

HEALING WITH FUNCTIONAL FOODS

Food provides chemistry, and every system in your body has unique nutritional requirements.

Your gut (part of your digestive system) is an excellent place to introduce functional foods to improve your health.

Your gut (gastrointestinal tract) is like your body’s engine room that the rest of your systems depend on to function, create energy, harmonise mood, maintain your life, and protect you from disease-causing pathogens.

Trillions of micro-organisms (your gut microbiome) live in your gut, keeping your engine room running. And they need specific nutrition to maintain them in top condition.

Healing your gut means fortifying your diet with gut-friendly food and ditching everything that damages your microbiome.

FUNCTIONAL FOODS FOR YOUR GUT

The main functional foods for healing and maintaining gut health are prebiotic and probiotic foods.

Prebiotics and probiotics influence your microbial balance (increase health-promoting microbes), improving your overall health and strengthening your immune system capacity.

PREBIOTICS are different types of fibres that feed friendly gut bacteria.

Prebiotics and foods that have a prebiotic effect include oat bran • partially hydrolysed guar gum (PHGG) • flaxseed • chia seed • green banana fibre • acacia fibre • inulin • chicory root, chickpeas • Jerusalem artichoke • shitake mushrooms • broccoli • leeks • garlic • onions • turmeric • dandelion greens • apples • and asparagus.

PROBIOTICS are live bacteria found in specific fermented foods or supplements.

Probiotic foods include non-dairy yoghurts containing live cultures • live coconut kefir • water kefir • kombucha • sauerkraut • kimchi • miso • tempeh • natto • kvass • fermented hemp • fermented papaya • and organic apple cider vinegar with the mother.

REBOOT YOUR GUT HEALTH

In the coming months, I’ll be writing about each of the twelve systems of your body and specific functional foods that help them heal and maintain optimum balance. I’ll even include recipes you can incorporate into your daily diet.

In the meantime, visit our Healthy Gut Reboot blog and focus on restoring and maintaining your engine room.

Wishing you the very best of health,

Lisa Rieniets ND

References

Alkhatib A. Antiviral Functional Foods and Exercise Lifestyle Prevention of Coronavirus. Nutrients. 2020 Aug 28;12(9):2633. doi: 10.3390/nu12092633. PMID: 32872374; PMCID: PMC7551447.

Alsheraji, Sadeq & A, Ismail & Abd Manap, Yazid & Shuhaimi, Mustafa & Yusof, Rokiah & Hassan, Fouad. (2013). Prebiotics as functional foods: A review. Journal of Functional Foods. 5. 1542–1553. 10.1016/j.jff.2013.08.009.

Arai S. Functional food science in Japan: state of the art. Biofactors. 2000;12(1-4):13-6. doi: 10.1002/biof.5520120103. PMID: 11216474.

Moore, Sarah. 2021. What is Nutritional Biochemistry? News-Medical, viewed 15 November 2022, https://www.news-medical.net/life-sciences/What-is-Nutritional-Biochemistry.aspx.

Ohama H, Ikeda H, Moriyama H. Health foods and foods with health claims in Japan. Toxicology. 2006 Apr 3;221(1):95-111. doi: 10.1016/j.tox.2006.01.015. Epub 2006 Feb 20. PMID: 16488527.

Make your diet your medicine!

Tea lovers will tell you that a cup of tea makes everything better.

It’s not surprising that science studies the benefits tea lovers have known for thousands of years throughout cultures worldwide.

Drinking tea is now proven to help prevent diseases and maintain immune, cardiovascular, brain, and metabolic health.

Researchers have also found that drinking 2-3 cups of tea a day can make a world of difference to our longevity.

Whether you need a pick-me-up or you’re solving problems, you’re recovering your health, or entertaining family and friends – tea simply makes life better.

The joy of discovering and sharing different tea blends is like a gift that keeps on giving.

Here are a few of our favourite tea ingredients and why we love them.

We hope you enjoy discovering the power of tea too.

GREEN TEA

Action: anti-inflammatory • immunomodulatory • antiarthritic • antibacterial • antiangiogenic • anticarcinogenic • antioxidative • antiviral • antifungal • neuroprotective • and cholesterol-lowering effects.

Traditional Use: inflammation • kidney repair • liver repair • fat oxidation • heart health • cholesterol • diabetes • diarrhoea • candida • cancer prevention • increased bone density • skin health • degenerative diseases • increased glucose metabolism • insulin resistance • weight management • anxiety • brain function • cognition • memory • mental clarity.

PU-ERH (fermented tea leaves)

Action: anti-inflammatory • antioxidant • anti-diabetic • anti-ageing • antibacterial • cardioprotective • and neuroprotective properties.

Traditional Use: gut health • fat metabolism • bone density • stress (brain GABA) • memory • heart health • hormonal acne • skin health • weight loss • obesity • insulin resistance • metabolic syndrome.

LEMON BALM

Action: anti-inflammatory • antioxidant • anti-ulcer • gastroprotective • anxiolytic • sedative • tranquilizing • anti-gas • fever-reducing • spasmolytic • hypotensive • cardioprotective • memory-enhancing • antiviral • antibacterial • antifungal • and antiparasitic.

Traditional Uses: indigestion • colic • nausea • flatulence • headaches • asthma • bronchitis • amenorrhea • cardiac failure • arrhythmias • hyperthyroid symptoms • ulcers • wounds • anaemia • vertigo • fainting • malaise • insomnia • nervousness • depression • stress • anxiety • neurodegenerative disorders.

DANDELION LEAF

Action: antiviral • antibacterial • antioxidant • hypolipidemic • anti-diabetic • diuretic • anti-inflammatory • anti-carcinogenic • immunoprotective • hepatoprotective • cardioprotective • anti-hyperglycemic • and prebiotic effects.

Traditional Uses: immune support • inflammation • lung congestion • inhibits virus infection • relaxes airways • fights influenza • bronchitis • upper respiratory tract infections • metabolic syndrome • insulin resistance • obesity • diabetes • gastrointestinal disorders • heart health.

RED CLOVER

Action: anti-inflammatory • antioxidant • estrogenic • antimicrobial • hypolipidemic • hypoglycemic • diuretic • antiatherosclerotic • nervine • and sedative effects.

Traditional Uses: immune support • hypertension • hormone imbalance • adrenal fatigue • hot flashes • night sweats • bone density • cardiovascular health • cholesterol • anxiety • depression • menopause symptoms • hair and skin health • vaginal dryness.

SPEARMINT

Action: anti-obesity • antimicrobial • anti-inflammatory • anti-diabetic • anxiolytic • antiandrogen • and cardioprotective properties.

Traditional Uses: hormone balance • cooling effect • cystic or hormonal acne • polycystic ovarian syndrome (PCOS) • mild hirsutism • hormonal weight gain • menopause belly • digestive health • memory • stress • anxiety • insomnia • heart health.

LICORICE ROOT

Action: antioxidant • antibacterial • anti-inflammatory • immunodeficiency • hepatoprotective • ulcer-protecting • anti-atherogenic • expectorant • anti-diabetic • anti-microbial • antispasmodic • anti-asthmatic • and anticancer properties.

Traditional Uses: immune regulation • gastroenteric protection • prevents liver damage • gastroesophageal reflux • reducing toxicity and allergic responses • spleen and stomach problems • vomiting • diarrhoea • cold hands and feet • throat infections • bronchial catarrh and coughs • tuberculosis • respiratory • cardiovascular and liver diseases • supports a normal and healthy gastrointestinal tract • dementia • cognitive impairment • Alzheimer’s disease.

PASSION FLOWER (passiflora incarnata)

Action: antioxidant • anxiolytic • sedative • anti-inflammatory • analgesic • anti-spasmodic • anti-depressant • nervine • and relaxant properties.

Traditional Uses: anxiety • stress • depression • nervousness • insomnia • sleep initiation • neuropathic pain • nicotine addiction • opiate withdrawal • neuropsychiatric disorders • neuralgia.

MAKE TEA YOUR WAY

No matter what tea you drink, we always recommend organic tea ingredients because they are free from pesticides and chemicals that harm health.

There are so many ways to enjoy tea.

You can buy single ingredients or blends, tea bags, or loose-leaf tea.

You can drink tea iced or hot.

You can make a batch of tea, let it cool, and pour it into your water bottle to sip throughout the day. Just make sure you finish it all in one day.

You can also have fun experimenting and combining your favourite ingredients to create a cuppa you love.

Then invite everyone over and have a tea party. They’re fun too.

BREWING TEA

When you brew specialty tea blends, the steep time is usually five or more minutes, and they are prepared using boiling water.

Just follow the directions so you don’t destroy beneficial properties if your ingredients are sensitive to boiling water.

Usually, you add 1 teaspoon of tea per cup (250ml) of boiling water and steep for 5 minutes.

A quick, easy way to brew a single cup of tea is to use a small-size French Press – also called a coffee plunger or cafetière.

You can buy 350ml borosilicate glass plungers from kitchen shops and department stores.

Once you steep the herbs, press them, and pour.

Herbal teas usually don’t become bitter if you extend the steep time or use the herbs twice.

When you’ve poured your tea, add a small amount of boiling water to the pressed herbs so they continue to release their properties, ready for your next cup of tea.

DRINKING TEA

If you like sweetened beverages, use raw honey or monk fruit extract for sweetening.

Raw honey has exceptional antioxidant and antibacterial properties.

Monk fruit has been used for centuries in Traditional Chinese Herbal Medicine (TCM) to treat sore throats and lung congestion. It is well known for its anti-inflammatory and antimicrobial properties.

Click on our Monk Fruit blog here to learn more about this amazing plant medicine.

You can also try our Recovery Recipes for coughs, colds, and flu.

If you get a virus infection, you can add fresh raw ginger or a dash of cinnamon to your teas to give you an added boost of goodness.

Ginger is anti-inflammatory and is used to relieve coughs, colds, sore throats, and nausea.

Ceylon cinnamon’s antiviral, antibacterial, and antifungal properties can also help relieve cough, cold and flu symptoms, and soothe a sore throat.

A dash of cloves in your tea offers anti-inflammatory compounds to soothe a sore throat and coughing or ease cold and sinusitis symptoms.

Experiment and make teas that suit your needs.

TEA STORAGE

Tea is sensitive.

The best way to preserve the qualities of tea is to store loose-leaf tea and teabags away from light, moisture, heat, air, and strong-smelling spices that might alter the taste of your tea.

Keep your teas in airtight containers, in a cool, dark cupboard or drawer.

BUYING TEA

When you are shopping for tea, check that the ingredients are pure and natural – and preferably organic.

Make sure you are buying ‘real’ tea blends – and not flavoured or coloured infusions.

Tea Cheers To All Of Us!

Lisa Rieniets ND

REFERENCES

We have included live links in our references so you can explore the power of tea and the benefits they offer with every cup.

Tea Studies

Khan N, Mukhtar H. Tea and health: studies in humans. Curr Pharm Des. 2013;19(34):6141-7. doi: 10.2174/1381612811319340008. PMID: 23448443; PMCID: PMC4055352.

Inoue-Choi M, Ramirez Y, Cornelis MC, Berrington de González A, Freedman ND, Loftfield E. Tea Consumption and All-Cause and Cause-Specific Mortality in the UK Biobank : A Prospective Cohort Study. Ann Intern Med. 2022 Sep;175(9):1201-1211. doi: 10.7326/M22-0041. Epub 2022 Aug 30. Erratum in: Ann Intern Med. 2023 Jun;176(6):882. PMID: 36037472.

Unachukwu UJ, Ahmed S, Kavalier A, Lyles JT, Kennelly EJ. White and green teas (Camellia sinensis var. sinensis): variation in phenolic, methylxanthine, and antioxidant profiles. J Food Sci. 2010 Aug 1;75(6):C541-8. doi: 10.1111/j.1750-3841.2010.01705.x. PMID: 20722909.

Green Tea

Chacko SM, Thambi PT, Kuttan R, Nishigaki I. Beneficial effects of green tea: a literature review. Chin Med. 2010 Apr 6;5:13. doi: 10.1186/1749-8546-5-13. PMID: 20370896; PMCID: PMC2855614.

Chen L., Yu J. Modulation of Toll-like receptor signaling in innate immunity by natural products. Int. Immunopharmacol. 2016;37:65–70. doi: 10.1016/j.intimp.2016.02.005.

Klaus S, Pultz S, Thone-Reineke C, Wolfram S. Epigallocatechin gallate attenuates diet-induced obesity in mice by decreasing energy absorption and increasing fat oxidation. Int J Obes. 2005;29(6):615–623. doi: 10.1038/sj.ijo.0802926.

Mogensen T.H. Pathogen recognition and inflammatory signaling in innate immune defenses. Clin. Microbiol. Rev. 2009;22:240–273. doi: 10.1128/CMR.00046-08.

Sun, J., Dong, S., Li, J. and Zhao, H., 2022. A comprehensive review on the effects of green tea and its components on the immune function. Food Science and Human Wellness, 11(5), pp.1143-1155.

Tsuneki H, Ishizuka M, Terasawa M, Wu JB, Sasaoka T, Kimura I. Effect of green tea on blood glucose levels and serum proteomic patterns in diabetic (db/db) mice and on glucose metabolism in healthy humans. BMC Pharmacol. 2004;4:18–21. doi: 10.1186/1471-2210-4-18.

Vanessa C, Gary W. A Review of the Health Effects of Green Tea Catechins in In Vivo Animal Models. J Nutr. 2004;134:3431S–3440S.

Willems MET, Şahin MA, Cook MD. Matcha Green Tea Drinks Enhance Fat Oxidation During Brisk Walking in Females. Int J Sport Nutr Exerc Metab. 2018 Sep 1;28(5):536-541. doi: 10.1123/ijsnem.2017-0237. Epub 2018 Jun 19. PMID: 29345213.

Wang S, Li Z, Ma Y, Liu Y, Lin CC, Li S, Zhan J, Ho CT. Immunomodulatory Effects of Green Tea Polyphenols. Molecules. 2021 Jun 20;26(12):3755. doi: 10.3390/molecules26123755. PMID: 34203004; PMCID: PMC8234133.

Wu LY, Juan CC, Hwang LS, Hsu YP, Ho PH, Ho LT. Green tea supplementation ameliorates insulin resistance and increases glucose transporter IV content in a fructose-fed rat model. Eur J Nutr. 2004;43:116–124. doi: 10.1007/s00394-004-0450-x.

Pu-erh

Gao X, Xie Q, Kong P, Liu L, Sun S, Xiong B, Huang B, Yan L, Sheng J, Xiang H. Polyphenol- and Caffeine-Rich Postfermented Pu-erh Tea Improves Diet-Induced Metabolic Syndrome by Remodeling Intestinal Homeostasis in Mice. Infect Immun. 2017 Dec 19;86(1):e00601-17. doi: 10.1128/IAI.00601-17. PMID: 29061705; PMCID: PMC5736808.

Higdon, Jane & Frei, Balz. (2003). Tea Catechins and Polyphenols: Health Effects, Metabolism, and Antioxidant Functions. Critical reviews in food science and nutrition. 43:1, 89-143, DOI: 10.1080/10408690390826464

Jensen GS, Beaman JL, He Y, Guo Z, Sun H. Reduction of body fat and improved lipid profile associated with daily consumption of a Puer tea extract in a hyperlipidemic population: a randomized placebo-controlled trial. Clin Interv Aging. 2016 Mar 24;11:367-76. doi: 10.2147/CIA.S94881. PMID: 27069360; PMCID: PMC4818050.

Li C, Chai S, Ju Y, Hou L, Zhao H, Ma W, Li T, Sheng J, Shi W. Pu-erh Tea Protects the Nervous System by Inhibiting the Expression of Metabotropic Glutamate Receptor 5. Mol Neurobiol. 2017 Sep;54(7):5286-5299. doi: 10.1007/s12035-016-0064-3. Epub 2016 Aug 30. PMID: 27578019; PMCID: PMC5533841.

Liu T, Ding S, Yin D, Cuan X, Xie C, Xu H, Wang X, Sheng J. Pu-erh Tea Extract Ameliorates Ovariectomy-Induced Osteoporosis in Rats and Suppresses Osteoclastogenesis In Vitro. Front Pharmacol. 2017 May 31;8:324. doi: 10.3389/fphar.2017.00324. PMID: 28620304; PMCID: PMC5450042.

Roda G, Marinello C, Grassi A, Picozzi C, Aldini G, Carini M, Regazzoni L. Ripe and Raw Pu-Erh Tea: LC-MS Profiling, Antioxidant Capacity and Enzyme Inhibition Activities of Aqueous and Hydro-Alcoholic Extracts. Molecules. 2019 Jan 29;24(3):473. doi: 10.3390/molecules24030473. PMID: 30699941; PMCID: PMC6384787.

Vuong QV. Epidemiological evidence linking tea consumption to human health: a review. Crit Rev Food Sci Nutr. 2014;54(4):523-536.

Wu E, Zhang T, Tan C, Peng C, Chisti Y, Wang Q, Gong J. Theabrownin from Pu-erh tea together with swinging exercise synergistically ameliorates obesity and insulin resistance in rats. Eur J Nutr. 2020 Aug;59(5):1937-1950. doi: 10.1007/s00394-019-02044-y. Epub 2019 Jul 4. PMID: 31273522.

Yan Hou, Wanfang Shao, Rong Xiao, Kunlong Xu, Zhizhong Ma, Brian H. Johnstone, Yansheng Du, Pu-erh tea aqueous extracts lower atherosclerotic risk factors in a rat hyperlipidemia model, Experimental Gerontology, Volume 44, Issues 6–7, 2009, Pages 434-439, ISSN 0531-5565.

Lemon Balm

Auf’mkolk M, Ingbar JC, Kubota K, Amir SM, Ingbar SH. Extracts and auto-oxidized constituents of certain plants inhibit the receptor-binding and the biological activity of Graves’ immunoglobulins. Endocrinology. 1985 May;116(5):1687-93. doi: 10.1210/endo-116-5-1687. PMID: 2985357.

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.

Behzadi A, Imani S, Deravi N, Mohammad Taheri Z, Mohammadian F, Moraveji Z, Shavysi S, Mostafaloo M, Soleimani Hadidi F, Nanbakhsh S, Olangian-Tehrani S, Marabi MH, Behshood P, Poudineh M, Kheirandish A, Keylani K, Behfarnia P. Antiviral Potential of Melissa officinalis L.: A Literature Review. Nutr Metab Insights. 2023 Jan 12;16:11786388221146683. doi: 10.1177/11786388221146683. PMID: 36655201; PMCID: PMC9841880.

Bounihi A, Hajjaj G, Alnamer R, Cherrah Y, Zellou A. In Vivo Potential Anti-Inflammatory Activity of Melissa officinalis L. Essential Oil. Adv Pharmacol Sci. 2013;2013:101759. doi: 10.1155/2013/101759. Epub 2013 Dec 5. PMID: 24381585; PMCID: PMC3870089.

Cases J, Ibarra A, Feuillère N, Roller M, Sukkar SG. Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances. Med J Nutrition Metab. 2011 Dec;4(3):211-218. doi: 10.1007/s12349-010-0045-4. Epub 2010 Dec 17. PMID: 22207903; PMCID: PMC3230760.

Draginic N, Jakovljevic V, Andjic M, Jeremic J, Srejovic I, Rankovic M, Tomovic M, Nikolic Turnic T, Svistunov A, Bolevich S, Milosavljevic I. Melissa officinalis L. as a Nutritional Strategy for Cardioprotection. Front Physiol. 2021 Apr 22;12:661778. doi: 10.3389/fphys.2021.661778. PMID: 33967832; PMCID: PMC8100328.

Haybar H, Javid AZ, Haghighizadeh MH, Valizadeh E, Mohaghegh SM, Mohammadzadeh A. The effects of Melissa officinalis supplementation on depression, anxiety, stress, and sleep disorder in patients with chronic stable angina. Clin Nutr ESPEN. 2018 Aug;26:47-52. doi: 10.1016/j.clnesp.2018.04.015. Epub 2018 May 19. PMID: 29908682.

Kennedy DO, Wightman EL. Herbal extracts and phytochemicals: plant secondary metabolites and the enhancement of human brain function. Adv Nutr. 2011 Jan;2(1):32-50. doi: 10.3945/an.110.000117. Epub 2011 Jan 10. PMID: 22211188; PMCID: PMC3042794.

Mirabi P, Namdari M, Alamolhoda S, Mojab F. The Effect of Melissa Officinalis Extract on the Severity of Primary Dysmenorrha. Iran J Pharm Res. 2017 Winter;16(Suppl):171-177. PMID: 29844788; PMCID: PMC5963658.

Miraj S, Rafieian-Kopaei, Kiani S. Melissa officinalis L: A Review Study With an Antioxidant Prospective. J Evid Based Complementary Altern Med. 2017 Jul;22(3):385-394. doi: 10.1177/2156587216663433. Epub 2016 Sep 11. PMID: 27620926; PMCID: PMC5871149.

Saberi A, Abbasloo E, Sepehri G, Yazdanpanah M, Mirkamandari E, Sheibani V, Safi Z. The Effects of Methanolic Extract of Melissa officinalis on Experimental Gastric Ulcers in Rats. Iran Red Crescent Med J. 2016 May 15;18(7):e24271. doi: 10.5812/ircmj.24271. PMID: 27651945; PMCID: PMC5020425.

Dandelion Leaf

Davaatseren M, Hur HJ, Yang HJ, Hwang JT, Park JH, Kim HJ, Kim MJ, Kwon DY, Sung MJ. Taraxacum official (dandelion) leaf extract alleviates high-fat diet-induced nonalcoholic fatty liver. Food Chem Toxicol. 2013 Aug;58:30-6. doi: 10.1016/j.fct.2013.04.023. Epub 2013 Apr 18. PMID: 23603008.

Di Napoli, A., Zucchetti, P. A comprehensive review of the benefits of Taraxacum officinale on human health. Bull Natl Res Cent 45, 110 (2021). https://doi.org/10.1186/s42269-021-00567-1

Kania-Dobrowolska M, Baraniak J. Dandelion (Taraxacum officinale L.) as a Source of Biologically Active Compounds Supporting the Therapy of Co-Existing Diseases in Metabolic Syndrome. Foods. 2022 Sep 15;11(18):2858. doi: 10.3390/foods11182858. PMID: 36140985; PMCID: PMC9498421.

Li Y, Chen Y, Sun-Waterhouse D. The potential of dandelion in the fight against gastrointestinal diseases: A review. J Ethnopharmacol. 2022 Jul 15;293:115272. doi: 10.1016/j.jep.2022.115272. Epub 2022 Apr 8. PMID: 35405251.

Lis B, Jędrejek D, Stochmal A, Olas B. Assessment of effects of phenolic fractions from leaves and petals of dandelion in selected components of hemostasis. Food Res Int. 2018 May;107:605-612. doi: 10.1016/j.foodres.2018.03.012. Epub 2018 Mar 5. PMID: 29580525.

Olas B. New Perspectives on the Effect of Dandelion, Its Food Products and Other Preparations on the Cardiovascular System and Its Diseases. Nutrients. 2022 Mar 24;14(7):1350. doi: 10.3390/nu14071350. PMID: 35405963; PMCID: PMC9002813.

Schütz K, Carle R, Schieber A. Taraxacum–a review on its phytochemical and pharmacological profile. J Ethnopharmacol. 2006 Oct 11;107(3):313-23. doi: 10.1016/j.jep.2006.07.021. Epub 2006 Jul 22. PMID: 16950583.

Tran HTT, Gigl M, Le NPK, Dawid C, Lamy E. In Vitro Effect of Taraxacum officinale Leaf Aqueous Extract on the Interaction between ACE2 Cell Surface Receptor and SARS-CoV-2 Spike Protein D614 and Four Mutants. Pharmaceuticals (Basel). 2021 Oct 17;14(10):1055. doi: 10.3390/ph14101055. PMID: 34681279; PMCID: PMC8538008.

Wang HB. Cellulase-assisted extraction and antibacterial activity of polysaccharides from the dandelion Taraxacum officinale. Carbohydr Polym. 2014 Mar 15;103:140-2. doi: 10.1016/j.carbpol.2013.12.029. Epub 2013 Dec 18. PMID: 24528711.

Wirngo FE, Lambert MN, Jeppesen PB. The Physiological Effects of Dandelion (Taraxacum Officinale) in Type 2 Diabetes. Rev Diabet Stud. 2016 Summer-Fall;13(2-3):113-131. doi: 10.1900/RDS.2016.13.113. Epub 2016 Aug 10. PMID: 28012278; PMCID: PMC5553762.

Xu P, Xu XB, Khan A, Fotina T, Wang SH. Antibiofilm activity against Staphylococcus aureus and content analysis of Taraxacum Officinale phenolic extract. Pol J Vet Sci. 2021 Jun;24(2):243-251. doi: 10.24425/pjvs.2021.137659. PMID: 34250777.

Zhao P, Liu J, Ming Q, Tian D, He J, Yang Z, Shen J, Liu QH, Yang X. Dandelion extract relaxes mouse airway smooth muscle by blocking VDLCC and NSCC channels. Cell Biosci. 2020 Oct 28;10:125. doi: 10.1186/s13578-020-00470-8. PMID: 33133515; PMCID: PMC7592536.

Red Clover

Chedraui P, San Miguel G, Hidalgo L, Morocho N, Ross S. Effect of Trifolium pratense-derived isoflavones on the lipid profile of postmenopausal women with increased body mass index. Gynecol Endocrinol. 2008 Nov;24(11):620-4. doi: 10.1080/09513590802288283. PMID: 19031218.

Circosta C, De Pasquale R, Palumbo DR, Samperi S, Occhiuto F. Effects of isoflavones from red clover (Trifolium pratense) on skin changes induced by ovariectomy in rats. Phytother Res. 2006 Dec;20(12):1096-9. doi: 10.1002/ptr.2017. PMID: 17078110.

Ehsanpour S, Salehi K, Zolfaghari B, Bakhtiari S. The effects of red clover on quality of life in post-menopausal women. Iran J Nurs Midwifery Res. 2012 Jan;17(1):34-40. PMID: 23493172; PMCID: PMC3590693.

Ghazanfarpour M, Sadeghi R, Abdolahian S, Latifnejad Roudsari R. The efficacy of Iranian herbal medicines in alleviating hot flashes: A systematic review. Int J Reprod Biomed. 2016 Mar;14(3):155-66. PMID: 27294213; PMCID: PMC4899762.

Hidalgo LA, Chedraui PA, Morocho N, Ross S, San Miguel G. The effect of red clover isoflavones on menopausal symptoms, lipids and vaginal cytology in menopausal women: a randomized, double-blind, placebo-controlled study. Gynecol Endocrinol. 2005 Nov;21(5):257-64. doi: 10.1080/09513590500361192. PMID: 16373244.

Kanadys W, Baranska A, Jedrych M, Religioni U, Janiszewska M. Effects of red clover (Trifolium pratense) isoflavones on the lipid profile of perimenopausal and postmenopausal women-A systematic review and meta-analysis. Maturitas. 2020 Feb;132:7-16. doi: 10.1016/j.maturitas.2019.11.001. Epub 2019 Nov 10. PMID: 31883666.

Krenn L, Paper DH. Inhibition of angiogenesis and inflammation by an extract of red clover (Trifolium pratense L.). Phytomedicine. 2009 Dec;16(12):1083-8. doi: 10.1016/j.phymed.2009.05.017. Epub 2009 Aug 7. PMID: 19665361.

Lee SG, Brownmiller CR, Lee SO, Kang HW. Anti-Inflammatory and Antioxidant Effects of Anthocyanins of Trifolium pratense (Red Clover) in Lipopolysaccharide-Stimulated RAW-267.4 Macrophages. Nutrients. 2020 Apr 15;12(4):1089. doi: 10.3390/nu12041089. PMID: 32326385; PMCID: PMC7230587.

Lipovac M, Chedraui P, Gruenhut C, Gocan A, Stammler M, Imhof M. Improvement of postmenopausal depressive and anxiety symptoms after treatment with isoflavones derived from red clover extracts. Maturitas. 2010 Mar;65(3):258-61. doi: 10.1016/j.maturitas.2009.10.014. Epub 2009 Nov 30. PMID: 19948385.

Myers SP, Vigar V. Effects of a standardised extract of Trifolium pratense (Promensil) at a dosage of 80mg in the treatment of menopausal hot flushes: A systematic review and meta-analysis. Phytomedicine. 2017 Jan 15;24:141-147. doi: 10.1016/j.phymed.2016.12.003. Epub 2016 Dec 12. PMID: 28160855.

Thorup AC, Lambert MN, Kahr HS, Bjerre M, Jeppesen PB. Intake of Novel Red Clover Supplementation for 12 Weeks Improves Bone Status in Healthy Menopausal Women. Evid Based Complement Alternat Med. 2015;2015:689138. doi: 10.1155/2015/689138. Epub 2015 Jul 21. PMID: 26265926; PMCID: PMC4523657.

Toh MF, Burdette JE. Identifying botanical mechanisms of action. Fitoterapia. 2011 Jan;82(1):67-70. doi: 10.1016/j.fitote.2010.09.003. Epub 2010 Sep 17. PMID: 20837111; PMCID: PMC3026059.

Spearmint

Akdoğan M, Tamer MN, Cüre E, Cüre MC, Köroğlu BK, Delibaş N. Effect of spearmint (Mentha spicata Labiatae) teas on androgen levels in women with hirsutism. Phytother Res. 2007 May;21(5):444-7. doi: 10.1002/ptr.2074. PMID: 17310494.

Caro DC, Rivera DE, Ocampo Y, Franco LA, Salas RD. Pharmacological Evaluation of Mentha spicata L. and Plantago majorL., Medicinal Plants Used to Treat Anxiety and Insomnia in Colombian Caribbean Coast. Evid Based Complement Alternat Med. 2018 Aug 7;2018:5921514. doi: 10.1155/2018/5921514. PMID: 30158996; PMCID: PMC6106973.

Grant P. Spearmint herbal tea has significant anti-androgen effects in polycystic ovarian syndrome. A randomized controlled trial. Phytother Res. 2010 Feb;24(2):186-8. doi: 10.1002/ptr.2900. PMID: 19585478.

Grant P, Ramasamy S. An update on plant derived anti-androgens. Int J Endocrinol Metab. 2012 Spring;10(2):497-502. doi: 10.5812/ijem.3644. Epub 2012 Apr 20. PMID: 23843810; PMCID: PMC3693613.

Herrlinger KA, Nieman KM, Sanoshy KD, Fonseca BA, Lasrado JA, Schild AL, Maki KC, Wesnes KA, Ceddia MA. Spearmint Extract Improves Working Memory in Men and Women with Age-Associated Memory Impairment. J Altern Complement Med. 2018 Jan;24(1):37-47. doi: 10.1089/acm.2016.0379. Epub 2018 Jan 9. PMID: 29314866; PMCID: PMC5779242.

Saqib S, Ullah F, Naeem M, Younas M, Ayaz A, Ali S, Zaman W. Mentha: Nutritional and Health Attributes to Treat Various Ailments Including Cardiovascular Diseases. Molecules. 2022 Oct 9;27(19):6728. doi: 10.3390/molecules27196728. PMID: 36235263; PMCID: PMC9572119.

Tafrihi M, Imran M, Tufail T, Gondal TA, Caruso G, Sharma S, Sharma R, Atanassova M, Atanassov L, Valere Tsouh Fokou P, Pezzani R. The Wonderful Activities of the Genus Mentha: Not Only Antioxidant Properties. Molecules. 2021 Feb 20;26(4):1118. doi: 10.3390/molecules26041118. PMID: 33672486; PMCID: PMC7923432.

Licorice Root

Ahmad R, Alqathama A, Aldholmi M, Riaz M, Mukhtar MH, Aljishi F, Althomali E, Alamer MA, Alsulaiman M, Ayashy A, Alshowaiki M. Biological Screening of Glycyrrhiza glabra L. from Different Origins for Antidiabetic and Anticancer Activity. Pharmaceuticals (Basel). 2022 Dec 21;16(1):7. doi: 10.3390/ph16010007. PMID: 36678504; PMCID: PMC9860537.

Fiore C, Eisenhut M, Krausse R, Ragazzi E, Pellati D, Armanini D, Bielenberg J. Antiviral effects of Glycyrrhiza species. Phytother Res. 2008 Feb;22(2):141-8. doi: 10.1002/ptr.2295. PMID: 17886224; PMCID: PMC7167979.

Gaur R, Yadav KS, Verma RK, Yadav NP, Bhakuni RS. In vivo anti-diabetic activity of derivatives of isoliquiritigenin and liquiritigenin. Phytomedicine. 2014 Mar 15;21(4):415-22. doi: 10.1016/j.phymed.2013.10.015. Epub 2013 Nov 19. PMID: 24262065.

Gomaa AA, Abdel-Wadood YA. The potential of glycyrrhizin and licorice extract in combating COVID-19 and associated conditions. Phytomed Plus. 2021 Aug;1(3):100043. doi: 10.1016/j.phyplu.2021.100043. Epub 2021 Feb 17. PMID: 35399823; PMCID: PMC7886629.

Huan C, Xu Y, Zhang W, Guo T, Pan H, Gao S. Research Progress on the Antiviral Activity of Glycyrrhizin and its Derivatives in Liquorice. Front Pharmacol. 2021 Jul 6;12:680674. doi: 10.3389/fphar.2021.680674. PMID: 34295250; PMCID: PMC8290359.

Leite CDS, Bonafé GA, Carvalho Santos J, Martinez CAR, Ortega MM, Ribeiro ML. The Anti-Inflammatory Properties of Licorice (Glycyrrhiza glabra)-Derived Compounds in Intestinal Disorders. Int J Mol Sci. 2022 Apr 8;23(8):4121. doi: 10.3390/ijms23084121. PMID: 35456938; PMCID: PMC9025446.

Li X., Sun R., Liu R. Natural products in licorice for the therapy of liver diseases: Progress and future opportunities. Pharmacol. Res. 2019;144:210–226. doi: 10.1016/j.phrs.2019.04.025.

Sharma V, Katiyar A, Agrawal RC. Glycyrrhiza glabra: Chemistry and Pharmacological Activity. Sweeteners. 2017 Jul 31:87–100. doi: 10.1007/978-3-319-27027-2_21. PMCID: PMC7124151.

Tang Z.-H., Li T., Tong Y.-G., Chen X.-J., Chen X.-P., Wang Y.-T., Lu J.-J. A Systematic review of the anticancer properties of compounds isolated from licorice (Gancao) Planta Med. 2015;81:1670–1687. doi: 10.1055/s-0035-1558227.

Vaya J., Belinky P.A., Aviram M. Antioxidant constituents from licorice roots: Isolation, structure elucidation and antioxidative capacity toward LDL oxidation. Free. Radic. Biol. Med. 1997;23:302–313. doi: 10.1016/S0891-5849(97)00089-0.

Wahab S, Annadurai S, Abullais SS, Das G, Ahmad W, Ahmad MF, Kandasamy G, Vasudevan R, Ali MS, Amir M. Glycyrrhiza glabra (Licorice): A Comprehensive Review on Its Phytochemistry, Biological Activities, Clinical Evidence and Toxicology. Plants (Basel). 2021 Dec 14;10(12):2751. doi: 10.3390/plants10122751. PMID: 34961221; PMCID: PMC8703329.

Passion Flower

Akhondzadeh S, Kashani L, Mobaseri M, Hosseini SH, Nikzad S, Khani M. Passionflower in the treatment of opiates withdrawal: a double-blind randomized controlled trial. J Clin Pharm Ther. 2001 Oct;26(5):369-73. doi: 10.1046/j.1365-2710.2001.00366.x. PMID: 11679027.

Akhondzadeh S, Naghavi HR, Vazirian M, Shayeganpour A, Rashidi H, Khani M. Passionflower in the treatment of generalized anxiety: a pilot double-blind randomized controlled trial with oxazepam. J Clin Pharm Ther. 2001 Oct;26(5):363-7. doi: 10.1046/j.1365-2710.2001.00367.x. PMID: 11679026.

Aman U, Subhan F, Shahid M, Akbar S, Ahmad N, Ali G, Fawad K, Sewell RD. Passiflora incarnata attenuation of neuropathic allodynia and vulvodynia apropos GABA-ergic and opioidergic antinociceptive and behavioural mechanisms. BMC Complement Altern Med. 2016 Feb 24;16:77. doi: 10.1186/s12906-016-1048-6. PMID: 26912265; PMCID: PMC4765057.

da Fonseca LR, Rodrigues RA, Ramos AS, da Cruz JD, Ferreira JLP, Silva JRA, Amaral ACF. Herbal Medicinal Products from Passiflora for Anxiety: An Unexploited Potential. ScientificWorldJournal. 2020 Jul 20;2020:6598434. doi: 10.1155/2020/6598434. PMID: 32765195; PMCID: PMC7387951.

Dhawan K, Kumar S, Sharma A. Nicotine reversal effects of the benzoflavone moiety from Passiflora incarnata Linneaus in mice. Addict Biol. 2002 Oct;7(4):435-41. doi: 10.1080/1355621021000006044. PMID: 14578021.

Guerrero FA, Medina GM. Effect of a medicinal plant (Passiflora incarnata L) on sleep. Sleep Sci. 2017 Jul-Sep;10(3):96-100. doi: 10.5935/1984-0063.20170018. PMID: 29410738; PMCID: PMC5699852.

Janda K, Wojtkowska K, Jakubczyk K, Antoniewicz J, Skonieczna-Żydecka K. Passiflora incarnata in Neuropsychiatric Disorders-A Systematic Review. Nutrients. 2020 Dec 19;12(12):3894. doi: 10.3390/nu12123894. PMID: 33352740; PMCID: PMC7766837.

Jawna-Zboińska K, Blecharz-Klin K, Joniec-Maciejak I, Wawer A, Pyrzanowska J, Piechal A, Mirowska-Guzel D, Widy-Tyszkiewicz E. Passiflora incarnata L. Improves Spatial Memory, Reduces Stress, and Affects Neurotransmission in Rats. Phytother Res. 2016 May;30(5):781-9. doi: 10.1002/ptr.5578. Epub 2016 Jan 27. PMID: 26814055.

Kim M, Lim HS, Lee HH, Kim TH. Role Identification of Passiflora Incarnata Linnaeus: A Mini Review. J Menopausal Med. 2017 Dec;23(3):156-159. doi: 10.6118/jmm.2017.23.3.156. Epub 2017 Dec 29. PMID: 29354614; PMCID: PMC5770524.

Michael HSR, Mohammed NB, Ponnusamy S, Edward Gnanaraj W. A Folk Medicine: Passiflora incarnata L. Phytochemical Profile with Antioxidant Potency. Turk J Pharm Sci. 2022 Jun 27;19(3):287-292. doi: 10.4274/tjps.galenos.2021.88886. PMID: 35775275; PMCID: PMC9254093.

Movafegh A, Alizadeh R, Hajimohamadi F, Esfehani F, Nejatfar M. Preoperative oral Passiflora incarnata reduces anxiety in ambulatory surgery patients: a double-blind, placebo-controlled study. Anesth Analg. 2008 Jun;106(6):1728-32. doi: 10.1213/ane.0b013e318172c3f9. PMID: 18499602.

Sarris J. Herbal medicines in the treatment of psychiatric disorders: 10-year updated review. Phytother Res. 2018 Jul;32(7):1147-1162. doi: 10.1002/ptr.6055. Epub 2018 Mar 25. PMID: 29575228.

Toda K, Hitoe S, Takeda S, Shimizu N, Shimoda H. Passionflower Extract Induces High-amplitude Rhythms without Phase Shifts in the Expression of Several Circadian Clock Genes in Vitro and in Vivo. Int J Biomed Sci. 2017 Jun;13(2):84-92. PMID: 28824345; PMCID: PMC5542920.

Boost porridge is a nutrient-dense, prebiotic recipe designed to support immune resilience, gut, brain, and heart health, and stabilise your blood sugar levels.

We’ve combined linseeds, walnuts, and oat bran to promote healthy gut bacteria and give you a good boost of omega-3 fatty acids too.

We created Boost porridge as a way of using nutrition to support health during the colder months of the year.

BUT – if you’re dealing with cholesterol issues, insulin resistance, constipation, you’re feeling run down, or struggling with energy – this recipe is perfect for you too.

Boost porridge is food medicine at its delicious best.

We give you optional ingredients AND you can always add your favourite nuts and seeds, and chopped fruit breakfast toppings.

Make our porridge your favourite way!

For busy people, you can make a larger batch for your grab-and-go breakfast jars and reheat your porridge at work.

You can eat Boost porridge daily or two to three times a week to protect and maintain your health and vitality.

PS* Boost porridge is rich in fibre – so remember to keep well hydrated with pure water and herbal teas to help regulate bowel function.

BOOST PORRIDGE RECIPE

Ingredients

1/3 cup organic oat bran.

1/3 cup organic walnuts.

1/4 cup whole golden linseeds (flaxseed)

2-3 chopped Medjool dates.

1 really ripe mashed banana.

1 cup of Bonsoi soy milk (or almond or oat milk).

1/2 metric teaspoon of true cinnamon.

This recipe serves 2 people – or one hungry athlete.

Instructions

Grab your measuring spoons and cups.

We use Australian metric cups and spoon measures for our recipes.

Place your nuts and linseeds into a blender or food processor and pulse blend them for about 30 seconds until you create a coarse meal.

Then stir through the oat bran and put it aside.

Add the milk, cinnamon, mashed banana, and chopped dates to your porridge pot.

Bring to a simmer and stir until the dates and mashed banana soften.

The final step is to stir in the oat bran, linseed and walnut meal.

You only need to simmer and stir for a minute.

This recipe thickens quickly – so add more milk if it’s too thick.

Once the porridge thickens, pour it into your breakfast bowls.

Dress your porridge with a drizzle of raw honey or pure maple syrup if you like sweet porridge, extra soy milk, chopped nuts and seeds, and a sprinkle of fresh berries to boost your immune system.

RECIPE NOTES

Use a really ripe banana for this recipe – the riper the more intense the banana’s deliciousness – and takes the porridge flavour to another level!

You can use a handful of frozen berries, organic sultanas, or a grated apple in your porridge. Simmer and soften them with the milk, cinnamon, and dates.

You can blend raw, unsalted cashew nuts with the linseeds instead of walnuts for a creamy porridge, or use half walnuts and half cashews.

You can make a larger batch to last a few days and reheat as needed.

Store in your fridge in airtight, glass containers.

When you reheat, stir in extra liquid because the porridge thickens as it sets.

You can add a tablespoon of hemp seeds to your porridge for an extra boost of nutrition and omega-3.

We always recommend grinding whole linseeds for optimal nutrition because when you grind seeds they begin to oxidise and you lose nutrients.

If you have the space, store your nuts and seeds in the fridge because it will extend their shelf life.

If you are on a sugar-free diet, use pure monk fruit liquid concentrate to sweeten – start with 3 drops – taste – and adjust until it’s just right for you.

Monk fruit is very sweet, so start with a few drops and build the level of sweetness.

Only use pure monk fruit. Check the labels because not all monk fruit liquid extracts or powders are pure.

As a handy reference to keep in your kitchen, you can download a printable pdf copy of our Boost Porridge Recipe here.

WHY BOOST PORRIDGE IS SO GOOD FOR YOU

GOLDEN LINSEED

Linseed (flaxseed) is commonly used to improve digestive and intestinal health.

Action & Use

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 • and low FODMAP in 1 tablespoon serves.

OAT BRAN 

Oat bran is a prebiotic, nutritional powerhouse for gut health. We use organic oat bran because it has more protein, fewer carbohydrates, is higher in nutrition, has 50% more fibre, and has fewer calories than quick or rolled oats.

Action & Use

absorbs fats • high in soluble fibre • lowers cholesterol • lowers risk of colon cancer • reduces high blood pressure • helps you feel full for longer • improves blood sugar control • reduces risk of heart disease • promotes healthy bowel function • rich in polyphenols to protect cells • reduces abdominal and reflux pain • anti-inflammatory relief for irritable bowel conditions • feeds, restores and promotes the growth of healthy gut bacteria • plus – a higher intake of fibre is associated with a lower prevalence of gallstones.

WALNUTS

Walnuts are very nutritious and loaded with fibre. They also contain high amounts of copper, manganese, and vitamin E, as well as important phytochemicals. 

Action & Use

brain health • memory • neuroprotective • mood boosting • heart health • anti-inflammatory • improved cholesterol levels • reverts coronavirus heart disease • weight management • digestive health • probiotic • promotes beneficial gut microbiota • rich in antioxidants and omega-3s • reduces your risk of certain cancers • lowers the risk of diabetes.

MEDJOOL DATES

Studies have shown that Medjool dates stimulate the immune system, reduce inflammation, prevent DNA damage, and improve hormone regulation.

Action & Use

anti-oxidant, anti-inflammatory, anti-tumour and ant-diabetic effect • heart health • liver protective • kidney protective • rich in antioxidants • hormone regulation • improves metabolism • prevents DNA damage.

CEYLON CINNAMON

Ceylon cinnamon is full of anti-inflammatory properties that promote gut health and aid digestion.

Action & Use

antioxidant • autoimmune symptoms • bacterial infections • blood pressure (hypertension) • brain food • candida • central nervous system • cholesterol • cognitive decline • colon health • dental health • diabetes • fungal infections • heart health • insulin resistance • neurodegenerative disorders • viral infections • weight management • wound healing.

BANANA

Bananas are rich in antioxidants, and offer a variety of health benefits due to their high nutritional value.

Action & Use

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.

MONK FRUIT

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

Action & Use

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

BONSOY SOY MILK 

We use organic plant-based milk products in our recipes because of what they don’t contain. The presence of hormones in animal milk products has the potential to disrupt your endocrine system (hormones) and is linked to breast, testicular, and prostate cancers.

SOURCING INGREDIENTS

If you live in Australia and find it hard to source ingredients locally, we stock pure monk fruit liquid concentrate, golden linseeds, and oat bran for our clients. 

You can purchase the ingredients directly from our online shop, or come in and see us if you live locally in Western Australia. We love catch-ups.

Enjoy how delicious food medicine can be!

REFERENCES

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Since covid began, we’ve been helping our clients recover from virus infections.

We use nutrition, nutritional supplements, and herbals to strengthen our client’s ability to protect, rebuild, and maintain their immune systems.

IMMUNE STRENGTH MAKES ALL THE DIFFERENCE

A strong immune system is essential to keep us safe during this challenging era of pandemic disease.

Although we can take precautions, like avoiding virus infection by isolating ourselves, chances are we are likely to be affected by covid and flu infections.

However, the stronger your immune system is, the faster you will recover.

YOUR IMMUNE SYSTEM

Your immune system gives you the ability to fight and prevent disease. You are designed to be healthy.

Immunity is the state of protection from infectious disease that has two parts to it.

Firstly, you have an inbuilt (innate) part of your immune system that provides general resistance to disease-causing pathogens.

You also have specific adaptive immunity, which occurs when your body has been exposed to a certain disease and stores memory of how to overcome it.

When you get sick from a virus, your immune system goes into fighting action to protect you.

If you’re run down though, or your immune system gets exhausted and overworked, it cannot function effectively and protect you. This is especially the case for people experiencing long-covid symptoms.

LONG COVID

We are seeing more people who are affected by long-covid. They struggle with various symptoms for months after testing positive for the virus.

Some long-haulers even experienced little to no symptoms when actively infected. Yet they are left struggling with ongoing health issues.

These long-covid symptoms are now being likened to chronic fatigue syndrome, and they include:

• Shortness of breath.
• Cough.
• Fatigue – exhaustion.
• Concentration and memory issues.
• Changes in mood – such as anxiety, depression, stress, and feelings of guilt.
• Loss of smell or taste.
• Headaches.
• Sleep disturbance.
• Heart palpitations, racing heart, and or chest pain.
• Skin rashes.
• Muscle aches and joint pain.
• Worsened symptoms after physical or mental activities.

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.

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, aids recovery, and nurtures health and well-being.

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

AN HOLISTIC APPROACH TO RECOVERY

When it comes to healing and recovery, it takes a holistic approach that involves every part of you and how you live your life.

The very reason you eat, drink fluids, and even breathe is to provide the cells of your body with the ‘chemistry’ it needs to maintain balance.

The symptom of balance (homeostasis) is energy and health.

When your chemistry is out of balance – you know because you will experience symptoms of poor health and no energy.

So, the first step in healing is to identify imbalances and deficiencies and learn all you can about restoring balance, which includes understanding the effects of poor nutrition, stress, and even how fitness can affect your well-being.

Be like a detective and investigate how your body functions and what it needs to be healthy!

1. Consult a naturopath or Chinese Medicine practitioner to identify your imbalances and deficiencies.

2. Use nutrient supplements to help restore your energy, calm inflammation, and repair damage.

3. Nutrition is essential to immune system recovery. Learn about healing foods and how to create delicious meals.

• We offer a free Healthy Eating Directory to help you connect with amazing chefs who share delicious, healthy recipes.

• You could also explore The Mediterranean Diet, which is considered to be one of the healthiest ways you can eat.

4. Have an honest look at how you are living your life – including your time management, your priorities, your daily eating habits, how much you exercise, your sleep quality, unresolved stress, and explore ways you can heal and improve your life skills and choices you make.

With the right interventions, you can boost and protect your immune system.

And, if you need support, contact us, because our naturopaths can help you strengthen your ability to recover and protect your health.

All the best!