Category: Health

I recently read an article titled “How to Make an Age-Old Superfood for Improved Digestion: Easy to Make at Home, Sauerkraut Supports Gut Health”, and it’s a great reminder of why sauerkraut remains one of my most frequently recommended foods for gut health.

The article does a thoughtful job of connecting traditional food practices with modern digestive concerns, something I see reflected again and again in my work. Bloating, gas, stomach pain, low energy, these are common experiences, and while they’re often dismissed as temporary, they’re frequently signs that the gut could use more consistent support.

As the article outlines, the gut is home to trillions of microorganisms that make up the gut microbiome. These microbes are involved not only in digestion and nutrient absorption, but also immune function and communication with the nervous system through the gut-brain axis.

When this balance is disrupted, the effects can extend far beyond the digestive tract. Fatigue, brain fog, changes in mood, and increased inflammation are all increasingly linked to imbalances in gut bacteria. Because such a large portion of the immune system resides in the gut, digestive health plays a foundational role in how the body responds to stress and inflammation overall.

This is one of the reasons food-based approaches to gut support can be so powerful.

The article highlights cabbage as an ideal candidate for fermentation, and for good reason. Cabbage is naturally high in fibre, which becomes a source of prebiotics once fermented, feeding beneficial gut bacteria. It also contains vitamins C and K, along with vitamin A, all of which support immune function and help regulate inflammation.

Certain varieties, such as red cabbage, are especially nutrient-dense, offering high levels of vitamin C and antioxidants. Cabbage also provides minerals like potassium, magnesium, calcium, iron, and selenium. These nutrients work synergistically, for example, vitamin C enhances iron absorption, supporting energy levels, immune health, and digestion.

Fermentation further enhances these benefits by increasing nutrient availability and creating an acidic environment where beneficial bacteria thrive and harmful microbes struggle to survive.

One of the strengths of the article is its emphasis on simplicity. Sauerkraut requires very few ingredients or tools, yet delivers meaningful digestive benefits. This accessibility is part of why fermented cabbage has been used across cultures for centuries, not only as a preservation method, but as a way to support health through everyday food.

While the article includes a detailed recipe for making sauerkraut at home, the recipe itself isn’t the most important takeaway. The real value lies in understanding why fermented foods like sauerkraut support digestion and how incorporating them regularly can help maintain microbial balance over time.

As the article notes, sauerkraut is best eaten raw if tolerated, so the beneficial bacteria remain intact. Even small, consistent amounts can be supportive. It doesn’t need to be complicated or excessive, a few tablespoons alongside meals is often enough.

What I appreciate most about this piece is that it frames sauerkraut not as a trend or quick fix, but as a practical, traditional food that supports digestion in a steady, long-term way.

Sometimes the most effective tools for gut health aren’t new or flashy. They’re age-old foods, thoughtfully prepared and consistently enjoyed.

This article explores growing scientific interest in the gut microbiome and its potential role in healthy ageing. Research on centenarians consistently shows that people who live long, healthy lives tend to have more diverse gut bacteria, which may help reduce inflammation, support resilience, and protect against frailty. While gut diversity naturally declines with age, those who maintain it appear to age better, not just live longer.

The article follows a journalist who undergoes microbiome testing and works with experts to improve his gut health through diet. Findings suggest that significant dietary changes, particularly eating fibre-rich plant foods, fermented foods, healthy fats like olive oil, and minimizing ultra-processed foods, can shift the gut microbiome within weeks. Studies, including animal research, suggest gut bacteria may directly influence ageing processes rather than simply reflect overall health.

Experts caution that gut health is only one piece of the longevity puzzle, alongside genetics, exercise, and lifestyle factors. However, diet may account for up to one-third of how we age, making everyday food choices a meaningful and accessible way to support long-term health.

This is a great article highlighting the many health benefits of apples. They help protect against stroke, feed beneficial gut bacteria, and lower the risk of type 2 diabetes, just a few more reasons to enjoy this seasonal classic. With apple season in full swing, it’s the perfect time to bite into their crisp sweetness or add them to your favourite fall recipes.

Among other things, this article also includes some fun facts like how apples float in water because they’re made up of about 25% air, and that the only apple native to North America is the crabapple, which may be tart raw but turns delicious in jams, jellies, and cider.

So go ahead, enjoy an apple (or two) a day. Your body will thank you!

If you’ve ever blamed yourself for overeating or are struggling with weight, you’re not alone. But according to nutrition scientist Dr. Kevin Hall, the problem isn’t personal weakness, it’s the food environment we all live in.

Hall, who was a leading researcher at the National Institutes of Health until April when he retired after denouncing censorship of his research, has run some of the most rigorous clinical trials in nutrition science. His studies found that when people were given ultraprocessed foods, the packaged, engineered products that now make up more than half of the average American diet,  they ate hundreds to over a thousand extra calories per day compared to when they ate meals made from whole foods.

Why? These foods are designed to be both energy-dense (lots of calories in a small portion) and hyperpalatable (that irresistible mix of sugar, salt, and fat that keeps you coming back for more). In other words: it’s not about willpower. These foods override the body’s natural hunger and fullness signals in ways we’re only beginning to understand.

A few decades ago, “junk food” was an occasional indulgence,  like a slice of Grandma’s pie. Today, highly processed treats are cheap, available everywhere, and heavily marketed, even to kids. That constant exposure makes it almost impossible to avoid overeating.

Hall stresses that some ultraprocessed foods can still support a healthier diet, think premade sauces, frozen vegetables, or ready-to-eat meals lower in added sugar, salt, and saturated fat. The key is to use these convenient foods to help build meals centered on whole grains, vegetables, fruits, and legumes.

The bottom line? Overeating isn’t a personal failing, it’s a predictable response to a food environment designed to push us toward cheap, calorie-dense, addictive foods. While individuals can make strategic choices, real change will require reshaping the food system so that nourishing options are the easy, affordable default.

We’ve long been told that anorexia nervosa is about wanting to be thin, that it’s rooted in body image, perfectionism, or a need for control. But what if that’s only part of the story?

A recent article from CBC News caught my eye: “Anorexia is normally treated with therapy. Now a Canadian team is trying the gut.” It suggests that anorexia might not be just a mental health condition, but something much deeper: a brain-based and metabolic disorder, influenced by biology as much as beliefs.

Anorexia is a life-threatening eating disorder that causes people to obsess over food and weight. It’s classified as a mental illness and is usually treated with talk therapy. But therapy is only effective for about half of those affected, mostly girls and women. Now, Canadian researchers are testing a new approach that taps into the growing understanding of the gut-brain connection. They’re exploring the use of fecal transplants to change the bacteria in the gut.

The McMaster University team has received Health Canada approval to run a randomized clinical trial with 20 girls aged 12 to 17 who have been diagnosed with anorexia. Participants will either receive oral “microbiome” capsules, alongside standard treatment to stabilize nutrition and reduce the harmful effects of starvation, or receive family-based treatment alone. Researchers will follow participants for eight weeks during the capsule phase and for four weeks afterward.

The thinking behind this approach? In people with anorexia, disordered eating patterns may disrupt the way gut microbes influence key functions in the brain and body.

We know the gut is deeply connected to the brain. They “talk” to each other constantly through the gut-brain axis, a communication superhighway involving nerves, hormones, and immune messengers. When this system is out of balance, it can affect everything from mood and appetite to how the body uses energy.

People don’t develop anorexia because of moral weakness. Research shows there is a real, physical, and heritable susceptibility. Anorexia appears to be triggered by a combination of nature (genetics) and nurture (life events) not simply by a desire to be thin.

The CBC article reminds us just how complex eating disorders really are. It’s not as simple as “just eat more” or “just love your body.” For some, the drive to avoid food may be influenced by something as deep as brain chemistry or metabolic wiring. That doesn’t make healing impossible but it does mean we need more tools and a deeper understanding.

I always get so excited when I see articles about gut health in the mainstream media. One recent piece highlighted the use of fecal transplants (FT) in healing Clostridium difficile (C. difficile) infections.

I know, I know—fecal transplants sound gross, but they’ve been shown to be more effective than antibiotics, with success rates over 85% compared to just 50%. C. difficile is known to wipe out healthy microbiomes, and FT can help repopulate them.

The old saying “you are what you eat” is so true. Did you know your poop is like a fingerprint? Even if you and I ate the exact same foods, our bodies would process them differently. Our digestion is highly individualized, which means everyone’s “poo print” is unique—a reflection of their own gut blueprint.

When people eat a high-fibre diet rich in vegetables and whole grains, more fibre reaches the colon, where microbes ferment it and release beneficial short-chain fatty acids, like butyrate. Butyrate helps signal the immune system, guiding it on what to do and when.

So next time you’re reaching for a snack and want a little immune boost, grab a handful of veggie sticks!

Reading a nutrition label can feel overwhelming, but it’s key for making choices that help manage blood sugar, support gut health, and keep you feeling your best. Here’s a quick guide on what to look for:

1️⃣ Serving Size:
This is your foundation. All values on the label apply to the listed serving size. If you double the portion, you’re doubling everything—calories, fibre, sodium, etc.

2️⃣ Fibre:
Fibre feeds the good bacteria in your gut and helps regulate blood sugar.
Look for:

• “Very high source of fibre”: 6g or more per serving.

• “High source of fibre”: 4g or more per serving.

3️⃣ Sugars & Added Sugars:
Excess sugar can cause blood sugar spikes and upset gut balance. Aim for:

• “Low in sugar”: 5g or less of total sugar per serving (includes natural and added sugars).

• “No added sugars”: The food contains no added sugars-based ingredients or ingredients containing sugars-based ingredients. 

4️⃣ Ingredients List:
Shorter is better! Opt for foods with simple, whole-food ingredients like whole grains, fruits, and vegetables. Avoid additives like high-fructose corn syrup and hydrogenated oils.

5️⃣ Sodium:
Keep sodium low to support gut health and manage blood pressure. Choose foods more often with 5% Daily Value or lower.  

6️⃣ Fats:
Healthy fats are essential for hormone and brain function.

• Choose unsaturated fats (e.g., olive oil, nuts, seeds).

• Limit saturated fats (e.g., butter, coconut oil, fatty meats).

• Always avoid products with “partially hydrogenated oils,” which can contain trace trans fats.

Taking a few extra seconds to read labels can make a big difference! Start small by checking a few of these items next time you shop, and soon it’ll become second nature.

 

 

Movember is here, a month dedicated to raising awareness about men’s health, from mental well-being to physical fitness. One powerful way to support health as a man ages is through nutrition. Small changes in what we eat can make a huge difference in reducing the risk of chronic diseases like heart disease, diabetes, and even some cancers.

Here are a few nutrition tips to fuel health this Movember:

Fuel Up on Fibre 🌾
High-fibre foods like oats, beans, and vegetables are great for digestion and heart health. Fibre-rich foods also help maintain steady blood sugar levels, which is key for preventing diabetes and supporting gut health.

Prioritize Lean Protein Especially Plant Protein 🥩
Protein helps maintain muscle mass as we age. Opt for lean sources like legumes, tofu, poultry, or fish. Fish rich in omega-3s, like salmon, is especially beneficial for heart health.

Focus on Healthy Fats 🥑
Incorporate healthy fats from sources like olive oil, avocado, nuts and seeds. These fats support brain health, hormone balance, and heart function.

Support Mental Health with Antioxidants 🫐
A diet rich in antioxidants from colourful fruits and veggies helps protect brain cells, supporting cognitive health and mood stability. Leafy greens, berries, and citrus fruits are great choices.

Stay Hydrated 💧
Drinking enough water is essential for energy, digestion, and mental clarity. Aim for at least 8 cups a day and adjust based on your activity level.

Making mindful food choices can go a long way in supporting men’s health during Movember and beyond. Embrace a balanced, whole-foods-based diet to protect and enhance your health, one meal at a time!

What Are GMOs?

GMOs, or Genetically Modified Organisms, are living organisms whose DNA has been artificially altered in a lab. This is done to make them more resistant to pests, diseases, or environmental conditions. They might sound like something from a science fiction movie, but GMOs are in many of the foods we eat today.

Why Should You Care?