• GOS selectively nourishes beneficial Bifidobacterium species, even at small daily doses, making it one of the most targeted prebiotics available.

• Unlike many fermentable fibres, GOS is well-tolerated by sensitive digestive systems and has been shown to improve comfort in clinical trials.

• Without a compatible food source like GOS, supplemental probiotics often fail to take hold in the gut. Pairing the two helps good bacteria stick around.

• Emerging research suggests GOS may influence appetite signals and stress biology through the gut–brain axis. 

• GOS may support immune system activity through the gut microbiome, not just digestion, with research exploring its effects in groups such as athletes, older adults, and individuals under high stress. 

Half of all Australian adults live with gut discomfort they've quietly learned to tolerate. The persistent after-meal heaviness. The unpredictable digestion that never quite settles into a rhythm. That background hum of "not great, but not bad enough to do anything about it." CSIRO research puts the number at one in seven Australians dealing with gut symptoms serious enough to change how they eat and what they avoid.

Most of the advice on offer is well-meaning but vague. Eat more fibre. Take a probiotic. Look after your stress. All fair enough in theory. All fairly unhelpful in practice when you're standing in the supplement aisle trying to work out which of the forty-seven options actually does something.

This is where a more specific conversation begins. Not all prebiotics work the same way. The clinical science behind galacto-oligosaccharides (GOS) shows that this particular prebiotic fibre operates differently from the rest. The GOS prebiotic benefits now backed by peer-reviewed research reach well past digestion, into immune function, mental wellbeing, and even how your body handles sugar cravings.

So let's get specific.

GOS feeds the right bacteria (and ignores the rest)

Most dietary fibres are generous to a fault. They arrive in the large intestine and feed whatever happens to be living there: helpful bacteria, less helpful bacteria, gas-producing freeloaders. Everyone gets a seat at the table.

GOS doesn't work like that.

What makes GOS unusual is its precision. Human digestive enzymes can't break it down in the upper gut, so GOS molecules arrive in the colon fully intact. Once there, only certain bacterial species, mainly Bifidobacterium, carry the specialised enzymes needed to use them. The result is a targeted feeding effect that lifts beneficial bacteria without giving everything else a free meal.

This isn't theory. A 2024 double-blind clinical trial involving 88 healthy women found that even tiny daily doses of GOS (as little as 1.3 grams) led to a significant increase in Bifidobacterium within three weeks. Earlier research at the University of Reading was even more striking. Healthy adults given increasing GOS doses showed five to tenfold increases in bifidobacteria. No other bacterial group responded the same way.

Why does that matter? Because Bifidobacterium species are among the most useful residents of a healthy gut. They produce short-chain fatty acids that nourish the gut lining, create an environment that keeps harmful microbes in check, and play a direct role in keeping the immune system balanced. The GOS prebiotic benefits start here,  with this remarkably specific shift that most broad-spectrum fibre supplements simply can't match.

Gentler than most prebiotics (Yes, even for sensitive guts)

If you've ever tried a prebiotic and spent the next two days wishing you hadn't, you're not alone. Many popular prebiotic fibres, particularly fructo-oligosaccharides (FOS) and inulin, ferment rapidly in the colon, creating a surge of gas in a short window. For people with reactive digestive systems, the result ranges from uncomfortable to genuinely off-putting.

GOS tells a very different story in the clinical research.

A trial in IBS patients found that a low daily dose of GOS not only avoided making things worse, but actually improved comfort and overall symptom scores over 12 weeks. A separate crossover study in adults with frequent discomfort reported noticeable improvement within just one week. And a 2023 systematic review looking at tolerability across more than 100 clinical trials placed GOS among the fibres with the most favourable tolerance profiles.

There's also an important structural distinction worth knowing about. The GOS found naturally in foods like legumes, cashews, and soy milk (alpha-GOS) is a different molecule from the GOS used in most supplements (beta-GOS). Alpha-GOS is one of the carbohydrates restricted on Monash University's low FODMAP diet because it can trigger reactions in sensitive people. But supplemental beta-GOS has different chemical bonds, is broken down by bacteria that produce acetate rather than gas, and has been shown to improve (not worsen) digestive comfort in clinical settings.

If you've been avoiding prebiotics because of past rough experiences with fibre supplements, the GOS prebiotic benefits around tolerability deserve a second look.

The missing piece in most probiotic routines

Here's something that rarely makes it onto your probiotic label: most of those beneficial bacteria you're swallowing each morning don't actually settle in.

Your digestive tract is a tough neighbourhood for incoming microbes. Stomach acid, bile salts, digestive enzymes, and billions of established bacteria already living there all compete for space and resources. The clinical reality is simple. The effects of most supplemental probiotics last only as long as you're actively taking them. Stop, and the benefits fade.

This is where GOS shifts the game. By providing a specific, ready-to-use food source that travels alongside probiotic bacteria through the gut, GOS helps create the right conditions for those bacteria to survive, multiply, and do their job once they arrive in the colon. The combination of a targeted prebiotic with a compatible probiotic strain is called a synbiotic. The research suggests it works considerably better than either part on its own.

A well-designed trial published in Microbiome tested this directly. Researchers gave obese adults either a Bifidobacterium strain alone, GOS alone, or the two together. The synbiotic combination produced a significantly higher level of the probiotic strain than the probiotic given by itself, direct evidence that GOS acts as a booster for compatible bacteria.

Further research into GOS-preconditioned Limosilactobacillus reuteri (one of the most studied strains in gut health, and a favourite in the L. reuteri yoghurt community) has shown that the prebiotic improves the strain's metabolic profile and helps it take hold long-term within the gut. If you're already investing in a quality probiotic, pairing it with GOS may be the difference between bacteria passing through and actually moving in.

Your gut reset's best friend

Changing your diet is hard. Cutting sugar is harder. And doing either while your gut bacteria are quietly campaigning for the exact foods you're trying to avoid? That's the biological reality most wellness advice skips over.

Your gut bacteria don't just passively break down food. They actively shape what you crave. The gut-brain axis, the two-way communication highway between your digestive system and your brain, uses microbial signals to influence appetite, fullness, and food preferences. When the microbiome is weighted toward bacteria that thrive on sugar and processed carbohydrates, those bacteria push for more of the same.

GOS may help break that loop. A randomised, placebo-controlled trial at the University of Surrey gave 48 young women either a GOS supplement or a placebo for 28 days. Using detailed food diaries, researchers found that the GOS group naturally and unconsciously ate less sugar and fewer carbohydrates overall, and the shift was directly linked to their increase in Bifidobacterium.

This is still early evidence. A single study with a small group. But the mechanism makes sense. GOS fermentation produces short-chain fatty acids that trigger satiety hormones like GLP-1 and peptide YY. These hormones slow digestion and dial down the brain's drive toward sugary, energy-dense foods. For anyone starting a gut health reset, cutting back on sugar, or shifting to a new way of eating, the GOS prebiotic benefits around appetite signalling offer a real biological assist. Not a magic fix. A genuine nudge in the right direction.

Immune resilience and the brain connection

Your gut houses roughly 70–80% of your body's immune cells. Calling it the immune headquarters isn't an exaggeration. And the bacteria living alongside those immune cells directly shape how the whole system performs.

GOS influences this immune network through several routes. The short-chain fatty acids produced when Bifidobacterium breaks down GOS enter the bloodstream and interact with immune cells throughout the body. Clinical trials in elderly volunteers have shown that GOS lifts natural killer cell activity, increases anti-inflammatory markers, and reduces the chronic low-grade inflammation that tends to creep in with age.

In elite rugby players, a 24-week GOS trial reduced the duration of upper respiratory symptoms and raised salivary immunoglobulin A — the main antibody protecting the respiratory and digestive lining. Research in athletes with exercise-induced breathing difficulties found that GOS improved lung function by 40% after an airway stress test.

The gut–brain axis is one of the most active areas of microbiome research today. In a controlled trial at the University of Oxford, participants taking GOS for three weeks showed a reduced cortisol awakening response, a marker associated with stress. Researchers also observed subtle shifts in attention patterns linked to emotional processing.

Further research using brain imaging has begun exploring how changes in the gut microbiome may influence brain signalling and cognitive processing. While the science is still developing, these findings suggest that GOS prebiotic benefits may extend beyond digestion through the complex communication between the gut and the brain.

The science here is still developing, and the exact pathway remains unclear. But the pattern is consistent: by reshaping the bacterial community in the gut, GOS prebiotic benefits appear to ripple outward into immune resilience, stress biology, and how clearly we think. The gut and the brain aren't separate departments. They're one ongoing conversation, and GOS helps shape what gets said.

Where Nourishme Organics fits in

We've spent the last few minutes talking about science. Now for the part where we tell you why we care so much about it.

At Nourishme Organics, we're a specialist gut health retailer, not a supermarket supplement brand. Our founder, Kriben Govender, is a registered Food Scientist and Nutritionist whose own health crisis led him deep into microbiome science and fermentation. That personal journey shaped everything we stock and everything we recommend. You can hear him interview world-leading microbiome researchers on the Gut Health Gurus podcast.

We carry prebiotics, probiotics, starter cultures for kefir and kombucha starter kits, digestive enzymes, and fermentation tools. Real gut health takes more than one supplement. Prebiotics like GOS are a foundational piece, feeding the bacteria that make everything else work better.

If you're new to this and not sure where to begin, our beginner recommendations page was built for exactly that purpose. And if you want to go deeper, browse our full prebiotic range to find the right GOS prebiotic benefits for your gut.  

Frequently asked questions

What is GOS, and how is it different from other prebiotics?

GOS stands for galacto-oligosaccharides, a type of non-digestible fibre made up of linked galactose molecules. Unlike broader prebiotic fibres like inulin and FOS, which feed a wide variety of gut bacteria and can produce plenty of gas along the way, GOS is highly selective. It mainly nourishes Bifidobacterium species, which carry the right enzymes to break it down. This targeted action is one of the key GOS prebiotic benefits that sets it apart.

Can I take GOS if I have IBS or follow a low FODMAP diet?

This trips a lot of people up. The alpha-GOS found in legumes and nuts is restricted during the elimination phase of the low FODMAP diet. But most GOS supplements use beta-GOS, which has a different chemical structure and has actually been shown to improve IBS symptoms in clinical trials. That said, everyone responds differently. If you have IBS, talk to your healthcare professional before adding any new supplement, and consider starting with a smaller dose to see how you go.

How long does it take for GOS to start working?

Clinical trials have picked up significant increases in Bifidobacterium within one to three weeks, even at low doses. Comfort improvements have been reported within the first week in some studies. Broader effects on immune markers, stress hormones, and dietary habits tend to show up over four weeks or more. Consistency matters more than taking large amounts.

Should I take GOS alongside my probiotic?

The research supports pairing GOS with compatible probiotic strains, especially Bifidobacterium species, to help them survive, settle in, and do more useful work. If you're already using a quality probiotic, adding a GOS prebiotic may help you get meaningfully more from both.

Is GOS safe for long-term use?

GOS has been tested in clinical trials lasting up to 24 weeks with no significant side effects, and it has a long track record of safe use in infant formula at levels approved by Food Standards Australia New Zealand. No concerning safety signals have appeared in the published research. As with any supplement, it works best as part of a broader approach that includes varied whole foods and fermented foods.  

Today, Dr. Emeran Mayer, a renowned expert in the gut-brain axis, discusses the profound impact of gut health on our psychological and mental well-being. Learn about the latest scientific discoveries connecting your gut microbiome to your brain and how modern agriculture, diet, and environmental factors play a crucial role.

Dr. Mayer's Background

I'm a gastroenterologist. I've seen hundreds, maybe thousands of patients in my career. I've also had a career-long interest in the science of brain-gut interactions and the last 10 years of brain-gut microbiome interactions. And about 10 years ago, I came out with my first book, “The Mind-Gut Connection, which influenced my trajectory. 

Communicating scientific breakthroughs that have happened in microbiome science and in gut health to the public is now the second hat I am wearing. Unfortunately, many people who are communicating this information are not necessarily the scientists or the main players in the field. They're self-appointed influencers.

So it's become a very prominent task for me to really fill that vacuum with evidence-based, scientifically-based information. And it takes a long time to go from a clinical study to the lay public. And what I'm trying to do is really close that gap. 

Cutting-Edge Discoveries in Gut-Brain Connection

The most surprising finding was really in the early days of this brain-gut microbiome field. I've worked on brain-gut interaction scientifically all my career. We were the first ones to use brain imaging to see what happens in the brain if you stimulate the gut, and what happens in the gut when you stress the brain with emotional stimuli and stress stimuli. We really thought we had figured it all out and that there weren’t that many holes in the story. 

Then, when the first papers came out from animal studies, from John Cryan, his lab, and a few others in the world, I was very skeptical. I thought this was just not necessary. It took me a couple of years to accept those studies. Then we did our first human study where we demonstrated this effect of a probiotic mix on brain circuits in healthy women. This discovery that there's something “non-human” in our intestine that essentially uses the brain or the gut-brain connection for its own purposes was an amazing find.  

And it doesn't really stop at the microbes in our gut, because these microbes are nurtured by the food that we eat, and the plants we eat are influenced by the soil microbiome. So the roots interact with the soil microbes, and then the soil microbes stimulate the plant to produce molecules that help the plant survive and defend the health of the plant. And then when we eat these plants, our microbes pick up the same molecules that their cousins in the soil stimulated, and then we pick those up, and then they become health benefits for us and for our brain. That to me is still one of the most amazing stories in this field.

I completely agree that the soil and the gut, there's this kind of comparison between the two. The roots of the plants going into the soil are like the enteric nervous system going to the gut. So there's certainly this amazing concept that nature's put together for us. -Kriben Govender

Impact of Modern Agriculture on Gut Health

People always say, “to feed the billions of people in the world, we need to expand conventional agriculture first with chemical fertilizers”, which has done wonders. It’s prevented mass starvation in the world, and we totally accept it as a normal part of agriculture now.

Another thing that is being celebrated is the ability to grow tomatoes and other vegetables in water without soil. In my opinion, we don't really have to expand our food production if we change the way that we do things, and we won’t have to throw away half of it. There will be enough food for 8 or 10 billion people in the world. But, you know, people like these modern fads, not thinking about the consequences.

With chemical agriculture, for example, the plants are growing beautifully, they're getting bigger. If you go to an organic farmer's market on the weekend, the food doesn't look that nice. So what happens is that the concentration of the phytonutrients in these plants that are grown in an organic or regenerative organic soil is much higher. And when we eat these beautiful plant products that are grown with chemical agriculture, it’s like plants being on steroids. They contain fewer of these health-promoting molecules. The plants will also become more susceptible to:

- Diseases

- Insects

- Pests 

- Fungi

- UV light

So we need to add this on top of the fact that many of these plants are grown chemically, with fungicides and insecticides. And so there are multiple consequences. Now, ultimately, this is particularly important today. I promote a largely plant-based diet. But when you think about it, most of our plants, certainly in North America, are grown with GMOs. And it’s not the gene modification itself that’s the concern; it’s actually what we spray on these GMO-produced products.

There’s also the way they’re grown, without the natural system of soil microbes that would normally stimulate their health benefits. So we think we’re doing something good for our health, but in reality, these are depleted products. They still have vitamins and other phytochemicals, but some key components, like polyphenols, are diminished in these plants. So if you want to eat a truly healthy diet, it’s not just what you eat, it’s also where the food comes from and how it is grown. 

The Role of GMOs and Glyphosate

When glyphosate was originally approved by the U.S. Food and Drug Administration, the decision was largely based on in vitro studies using isolated cell systems. In those studies, glyphosate did not appear to have a negative effect on the cells. That’s because human or animal cells don’t have the enzymes needed to metabolise glyphosate into potentially dangerous chemicals. But we now know that some microbes do have these enzymes.

Most of the time, microbes are doing positive things for us. They help break down large molecular structures so they can be absorbed by the body. In general, most of what they do is beneficial, but when microbes encounter chemicals they have never seen in their evolutionary history, they may sometimes convert them into more harmful compounds that can affect our health.

I’m certainly not someone who believes in conspiracy theories, but I once had someone come to my office very discreetly and explain how research on glyphosate may have been suppressed by parts of the agricultural lobby. The concern was that more detailed studies today could reveal effects mediated through the microbiome. And as you know, there have been major lawsuits involving Bayer related to glyphosate-based products. So there has been a lot happening behind the scenes around this topic and what microbial processing of glyphosate might mean for human health.

To add a bit more context, glyphosate would be considered a xenobiotic, a foreign compound that microbes encounter. Microbes have had billions of years of evolution, first in the oceans and later in association with plants and animals. Over time, they became masters of cellular communication and interaction with their environments. As a result, they carry an enormous genetic capacity, far more genes collectively than humans have.

But microbes were never exposed to most modern chemicals. Today, humans encounter hundreds, maybe thousands, of synthetic compounds, things like microplastics, for example. Microbes in evolutionary history never encountered plastics, yet they can still interact with and sometimes break them down. The same is true for many medications. In some ways, the microbiome functions like a second liver, metabolizing many drugs. Sometimes that metabolism is beneficial, but other times it can change how medications work.

For example, with certain medications used to treat Parkinson's disease, microbial metabolism can influence how the drug behaves in the body. In some patients, the medication works very well, while in others it may have reduced effects or different side effects. A significant part of that variability may come from differences in the microbiome.

I'm sure there are so many other conversion processes that are happening in the gut via the microbiota and their genes that could be leading to potentially negative (but also positive) outcomes. I love how you highlight the point that our modern inventions, these chemicals that these microbes might not have been exposed to in the past, could be leading to detrimental effects on the body. - Kriben Govender

Microplastics and Potential Microbial Solutions

I want to come back to a positive example with potentially huge implications, and that’s microplastics. Certain microbes can actually break down microplastics into CO2 and water. Companies are working on this right now. One in particular, Melius, is developing beneficial microbial strains that specialise in breaking down the microplastics we ingest, converting them into water and CO2, which are harmless substances.

When you look around, it’s unlikely that we’ll eliminate plastics anytime soon, certainly not in the next 20 years. Researchers are already detecting microplastics in places like the heart and even the testicles, and we still don’t fully understand what effects they might have. Since we’re unlikely to dramatically change our behavior around plastic use, it would be remarkable if bioengineered microbes could help convert these microplastics into harmless substances.

My prediction is that this kind of solution is a likely future scenario. We may modify the genetic code of certain microbes to give them functions they didn’t develop over billions of years of evolution. But now we may need those functions because we’re dealing with entirely new chemicals and environmental pressures.

Over the past few years, we’ve seen huge news about the accumulation of microplastics in the human body through environmental exposure. And you’re absolutely right, microplastics aren’t going away anytime soon. So it’s exciting to hear about developments in synthetic biology that might help mitigate some of these risks. -Kirben Govender

The microbes we are talking about are things like Lactobacillus or Bifidobacterium - microbes that normally grow in our intestines, but with changes made to their genetic code so that when they encounter microplastics, they can metabolise them.

The whole field of synthetic biology or genetic engineering of microbes sometimes leaves a bad taste for people. They think, “We don’t need genetically modified foods or microbes.” But there may be opportunities to use this remarkable system that already lives inside us, provided we confirm that it’s safe. Any time you modify a genetic code, you have to make sure there are no unintended consequences.

I also have mixed feelings about synthetic biology. But cases like this are exciting because we know we have a serious problem that’s very difficult to solve. As more research emerges about microplastic accumulation in the body, it makes sense to explore innovative solutions like these. -Kriben Govender

Soil-Grown vs. Hydroponic Foods

When you look at root products, for example, in traditional medicinal practices, ginger and turmeric, there are many roots used this way. I don’t know how many of the bacteria that live in what’s called the rhizosphere (basically the rootlets that come out) are still present after drying, processing, and turning these roots into powders. There certainly are bacteria present. There have been studies on organically grown oranges, looking at how many bacteria coat the peel. And that’s likely true for many foods. But I couldn’t give you a fully informed answer about how important that bacterial load is when we consume it.

I think it’s more important to consider the role microbes play in the development of these plant-based foods. As we talked about earlier, microbes interact with the roots and the leaves as the plant grows. If you take that away, you remove a whole class of beneficial molecules, like polyphenols. Polyphenols are a very interesting group of molecules. The name literally means “many phenols.” A phenol is a chemical ring, so polyphenols are many of these rings linked together, forming very large molecules.

Because of their size, these molecules can’t be absorbed in the first half of the small intestine. We simply don’t have the enzymes to break them down, and they’re too large to be absorbed passively. Instead, we rely on our microbes to break them down into smaller molecules in the later part of the small intestine and the beginning of the colon. Those resulting molecules, in many ways, reflect the history of the plant, how it evolved, how it was grown, and what interactions it had in the soil. And if that natural process is taken away, we also lose part of that beneficial chemical complexity.

Benefits of Regenerative Agriculture

We had planned a study comparing the polyphenol content of plants grown in the laboratory with plants grown in regenerative organic soil. Regenerative organic agriculture, for people who may not know, is a rapidly growing movement. It’s not just about avoiding chemicals. It’s about giving back to the soil. Instead of continually taking nutrients out and depleting the soil, regenerative practices restore it, through crop rotation and other techniques that have been shown to be both practical and cost-effective.

Regenerative organic agriculture isn’t some “hippie” approach that can’t make money. There are real examples proving that it works at scale. One well-known example is Joel Salatin, a farmer in Virginia who has clearly demonstrated that food can be mass produced using regenerative practices while still generating sufficient profits. So the idea that you can’t build a viable business around regenerative agriculture is simply wrong. It’s largely a myth promoted by the industrial agricultural lobby.

To summarise the plant story we were discussing: it’s not so much about the microbes we ingest from food. It’s more about how soil organisms convert plant chemicals during the growing process. Those interactions in the soil influence how these compounds, like polyphenols, ultimately interact with our bodies.

When soil microbes are removed or damaged, through chemical inputs or through systems like hydroponics that remove soil entirely, you interrupt that whole pathway. Regenerative agriculture is incredibly important not only for the quality of plant foods, but also for the quality of meat that’s produced and for the environmental benefits as well.

Understanding Bovar

Consumers have recently been asking about the addition of Bovar into the animal’s life cycle, presumably through a feed supplement that suppresses methane production. There’s been a significant public backlash around it lately. From my perspective, the uncertainty is about the downstream effects. I don’t know what happens when a chemical like this is introduced into the system, particularly what the effects might be on the microbiome. A lot of methane production in cows comes from microbes in the gut, so altering that system could have ripple effects.

Yes, the fermentation process in cows, the entire digestive process, is completely dependent on microbial populations. And that system has already been significantly altered by modern meat production. For example, feeding cattle corn instead of grass can be harmful to their digestive systems and can lead to inflammation. That’s a good example of ignoring a biological system that evolved over thousands of years in the ancestors of cows, bison, and other grazing animals. In many areas of nutrition and food production, the role of microbes has been overlooked for a long time.

Another issue is how farm animals are raised in large-scale industrial systems. Many animals are kept in conditions that cause chronic stress. Even though they may be considered “healthy,” if you examine them closely, through biopsies or inflammatory markers, you often see widespread inflammation in their intestines, especially in the large intestine. This inflammation is caused by several factors, including chronic stress and the way the animals are fed. Microbes play a role here as well. In a healthier system, gut microbes can produce substances like butyrate, which has anti-inflammatory effects.

This brings us to another potential development. One approach currently being explored is modifying microbes or probiotics so they can survive in inflammatory environments. Normally, many beneficial microbes don’t thrive under those conditions. But if they were engineered to do so, they could produce anti-inflammatory compounds like butyrate. Butyrate acts almost like an endogenous aspirin for the body or the microbiome. Early research in animal models suggests that these engineered probiotics may have beneficial effects. It’s possible that in the next generation, version 2.0 or 3.0, probiotics could provide much stronger health benefits than the ones we use today.

Right now, probiotics can make some people feel better, but they rarely have dramatic effects. In the future, we may see probiotics that help treat diseases, not only in humans but potentially in animals as well. When you think about it, it’s a troubling situation that we often consume meat from animals that are not truly healthy because of:

- How they’re raised

- What they’re fed

- The antibiotics they receive

Learning about the widespread inflammation in modern livestock systems gives another reason why some people choose to avoid red meat altogether. We’ve already talked about chemical agriculture and how it can damage plant foods. When it comes to animal agriculture, many of the practices can be equally detrimental. And unfortunately, many of these systems are supported by government subsidies. For example, the United States Government spends hundreds of millions, or even billions, of dollars supporting certain large-scale agricultural practices.

So raising awareness among consumers is crucial. It really has to start with the consumer asking questions like: Where does this meat come from? Are these animals healthy? Were they grass-fed and free-roaming? Consumers are being asked to be much more inquisitive and aware of where their food comes from and how it’s produced.

To summarise, the practical takeaway for consumers is to ask more questions and be more curious about what they’re putting into their bodies. In terms of meat, that might mean choosing pasture-raised, regenerative, organic, or grass-fed options. And in the vegetable world, choosing foods that are grown with fewer chemicals, ideally organic and grown in healthy soil, so that natural processes, like the microbial transformation of polyphenols, can occur. -Kriben Govender

The Power of Polyphenols for Gut and Brain Health

One thing that recently caught my attention was a study that looked at certain polyphenols in coffee and found that these compounds promote the growth of a particular organism in the gut. The organism itself is still largely unknown, but we do know that it produces butyrate. The study showed that coffee drinkers had higher levels of this organism, and it was conducted with a fairly large cohort. -Kriben Govender

I am actually a huge fan of polyphenols. Even before microbiome science really exploded, it was clear that plant-based foods were healthy in part because of their fibre content. People have known this for a long time. As a gastroenterologist, you often saw the effects through improvements in bowel function and relief from constipation, but that’s really just a small part of the story. Fibre is one of those compounds that requires microbes to break it down. These complex carbohydrates are metabolised by gut microbes into smaller molecules that can then be absorbed in the later part of the small intestine or in the colon.

For our ancestors, this microbial assistance was even more important. Before the use of fire and food processing, humans depended much more heavily on microbes to break down plant-based foods. Today, cooking and processing already break down many complex molecules, but microbial metabolism is still essential. 

Polyphenols work similarly. Much of the early science around polyphenols came from laboratory studies showing that these compounds act as antioxidants. That’s generally what people think about when they hear the term: antioxidants that protect cells from damaging free radicals. But that antioxidant effect occurs when the intact molecule interacts directly with cells in a lab environment. When we actually eat polyphenols, the situation is different. These molecules are often too large to be absorbed intact. Instead, they must first be broken down by microbes before their components can be absorbed. As a result, polyphenols have multiple beneficial effects:

1. They nourish beneficial microbes and help increase microbial diversity.

2. Microbes break them down into smaller molecules that can be absorbed and used by the body.

These processes appear to contribute to a range of health benefits, from gut health to brain health, including potential protection against early cognitive decline and cardiovascular disease. There have even been some large, well-controlled studies in this field, which is relatively rare in nutrition research. One group of polyphenols that has been studied extensively is flavanols, which are found in foods like cacao and many types of berries. 

The polyphenol field actually went through a bit of a roller coaster. About 10 to 15 years ago, there was an explosion of interest in antioxidants. At the time, the U.S. Food and Drug Administration even hosted a database ranking the antioxidant potential of various compounds. The supplement industry quickly jumped on this idea. But later studies showed that when people consumed polyphenols (either as extracts or whole foods), very little of the original compound appeared in the bloodstream. As a result, the FDA eventually removed that database, and the field lost some credibility. Now we understand why those compounds weren’t showing up in the blood: they weren’t absorbed intact. Instead, they had to be metabolised by microbes first. As this mechanism has become clearer, interest in polyphenols has started to grow again.

Personally, I think polyphenols are one of the most interesting components of a largely plant-based diet. If you look at the main drivers of the health benefits of such a diet, you could really narrow it down to three key components: fiber, polyphenols, and fermented foods. So why didn’t those polyphenols show up in the blood in earlier studies? It’s because they were simply too large to be absorbed in their original form. They travel down to the ileum, the last part of the small intestine, where there is already a significant concentration of microbes. It’s not just the colon that contains microbes; the end of the small intestine does as well.

There, microbes break these large molecules into much smaller phenolic compounds. Those smaller pieces can then be absorbed. At the same time, those breakdown products also help feed the microbes themselves. I often say that identifying a healthy diet becomes much simpler when you look at it from the perspective of the microbiome. A diet that supports healthy microbes, rich in fiber, polyphenols, and fermented foods, will generally deliver the greatest health benefits. 

One of the key factors here is something called gut microbiome diversity. Consuming a wide range of plant fibres, polyphenols, and similar compounds helps foster that diversity, which appears to be strongly linked to better health outcomes. -Kriben Govender

Importance of Microbiome Diversity 

There’s a lot of speculation involved in this area, but researchers have looked closely at two key concepts in the microbiome: diversity and richness.

- Diversity refers to the number of different types of microbes present. 

- Richness refers to how many of each of those strains exist.

So it’s not enough to simply have many different strains present in very small numbers. You could technically have a thousand different strains in your gut, but if there’s only one of each, that wouldn’t create a healthy microbiome. You need both diversity and richness, many types of microbes, and sufficient numbers of each.

The microbiome really functions like an ecosystem. If you think about a city as an ecosystem, the same principle applies. A healthy city has people with many different professions and cultural backgrounds. Having just one person from a particular region doesn’t meaningfully contribute to the diversity of the city. But if you have large numbers of people from many different parts of the world, that diversity strengthens the system. Cities like London or Los Angeles are good examples of this principle. Their diversity and richness contribute to the vitality of the ecosystem. Whether this translates directly into brain health is still being investigated. Some studies have tried to link microbiome diversity to mental health outcomes, but the results haven’t been as clear-cut as researchers initially hoped.

Today, when scientists try to define what a healthy microbiome looks like, they often return to the broader principles of ecosystem health. Whether you’re looking at an ocean, a forest, or a city, the same core principles tend to apply: multiple interconnected players, each present in sufficient numbers. That interconnectedness is key.

There’s also another complication. When researchers study “healthy” control populations in the U.S. or the U.K., those groups may not actually represent the healthiest microbiomes in a historical sense. If you compare them with hunter-gatherer populations, such as communities living in parts of the Amazon or along the Orinoco River, the difference is striking. Those traditional populations often have microbiomes that are far more diverse and richer. Modern populations have already lost many of those ancient microbes.

This idea was explored in the book Missing Microbes by Martin Blaser. He describes how modern lifestyles are through:

- Antibiotics

- Diet

- Sanitation

May be gradually reducing microbial diversity, similar to how species are disappearing from ecosystems around the world. So when we compare people who don’t yet have disease with those who do, it doesn’t necessarily mean the “healthy” group has an optimal microbiome. It may already be depleted.

What we do know comes largely from dietary studies. When people improve their diets (often by moving toward a diet that is about 75% plant-based), epidemiological studies consistently show associations with better brain health. These studies don’t necessarily prove causation, but they do show links between diet and improved outcomes related to emotional disorders, cognitive decline, and low-grade brain inflammation.

Large long-term studies, such as those conducted by the Harvard T.H. Chan School of Public Health (including the well-known Nurses' Health Study) have followed tens of thousands of participants for decades. These studies repeatedly show strong associations between healthier diets and better long-term health outcomes.

Interestingly, many of these early studies didn’t include microbiome measurements from the beginning. It would be fascinating to see how closely microbiome diversity tracks with those health outcomes. When it comes to specific microbes that may support mental health, the simplest answer is this: many beneficial bacteria are butyrate producers.

These microbes break down complex carbohydrates and fiber into butyrate, a short-chain fatty acid with strong anti-inflammatory properties. Butyrate supports the gut lining, reduces inflammation, and appears to have important effects on brain health as well. At the brain level, the anti-inflammatory effects may be particularly important. Chronic low-grade inflammation is increasingly linked to depression, cognitive decline, and neurodegenerative diseases.

In some ways, you could think of diet as a balance—almost a yin and yang. Even if someone eats less-than-ideal foods, consuming enough fiber-rich foods that promote butyrate production could potentially offset some of the negative effects of diets high in fat or red meat. The key point is that many of the strongest butyrate-producing microbes increase when people follow a more plant-based diet.

Key Beneficial Bacteria: Butyrate Producers & Akkermansia 

Akkermansia has also become popular. It’s a microbe that plays a big role in mucus production and in the regulation of mucus. The mucus in the intestine is a key component of intestinal permeability. A lack of this mucus layer is associated with increased permeability, what people call “leaky gut.”

Akkermansia is an interesting organism because it can feed on mucus (you can think of this as sugar molecules). If you don’t eat a high-fibre diet and your gut microbes don’t get enough fibre, Akkermansia has a mechanism to survive by switching to mucus consumption. But it’s not just consuming the mucus. Through this process, the organism also triggers increased production of new mucus. So essentially, what Akkermansia does is change the turnover of the mucus layer, which appears to have a health-promoting effect. This is somewhat different from mechanisms like butyrate production.

Then there are microbes that play a role in the conversion of tryptophan into different molecules. Tryptophan is the precursor of serotonin, which many people like to call the “happy hormone”.

Tryptophan can also be converted into other metabolites, such as kynurenine or indoles. The balance between serotonin and these other metabolites matters. Kynurenine, for example, is not considered a healthy metabolite. If it reaches the brain, it can lead to increased excitability of nerve cells and even degeneration. So microbes that play a role in tryptophan metabolism are also important in this system.

There are multiple mechanisms at work:

- One is the generation of beneficial substances, what we call neuroactive compounds, that support brain health. 

- Another involves Akkermansia, which helps improve the mucus layer and strengthen the barrier in the gut. 

- A third involves complex carbohydrates that lead to butyrate production.

These are just three examples of how different populations of microbes can contribute to both gut and brain health.

Fermented Foods and Mental Health

There’s a whole range of fermented foods that people can consume, things like:

• Sauerkraut

• Kimchi

• Natto

• Kefir

• Miso soup

These foods can contain various beneficial components, including microbes similar to probiotic organisms, beneficial bacteria, and other compounds such as metabolites, postbiotics, and prebiotics.

So how do these fermented foods exert a positive impact on mental health?

A lot of the evidence comes from preclinical studies, particularly in mice. These studies suggest that certain microbes associated with fermented foods may have beneficial effects. It’s important to note that fermented foods themselves are not necessarily considered probiotics. For something to be classified as a probiotic, there must be scientific evidence demonstrating a specific health benefit.

For many fermented foods, like sauerkraut, for example, we don’t yet have that level of controlled scientific evidence. It’s difficult to study them in the same way you would a standardised probiotic product. That said, many microbes commonly found in fermented foods, such as Lactobacillus and Bifidobacterium, have shown beneficial effects in laboratory and in vitro studies. These microbes appear to influence gut permeability and inflammation, both of which are closely tied to overall health and potentially to mental health as well.

However, it has been challenging to reproduce these findings consistently in human studies. There simply aren’t many well-controlled human trials yet. There was one particularly interesting study a few years ago that produced somewhat surprising results. Researchers compared people who consumed a diet rich in fermented foods with those who consumed a diet rich in fiber. The investigators initially expected the high-fiber diet to show the greatest benefits. Instead, the group consuming more fermented foods showed a stronger initial reduction in inflammatory markers and improvements in microbiome diversity.

One of the most fascinating findings was that the microbes detected in the participants’ guts weren’t necessarily the same organisms found in the fermented foods themselves. Instead, other microbes appeared in greater numbers. Researchers still aren’t entirely sure where these organisms came from, whether they were already present in the gut at very low levels and then expanded, or whether they were introduced indirectly through the foods themselves. This study has sparked renewed interest in the benefits of fermented foods.

This is what I often recommend to patients: rather than focusing solely on probiotic pills or capsules, try incorporating a variety of fermented foods into your diet, depending on your taste preferences and food tolerances. While many people in the U.S. are starting to do this, there’s still a common perception that you need to take a probiotic supplement to experience the benefits. In many cases, eating whole foods rich in these components may be a better approach.

That said, it’s not a one-size-fits-all situation. Some populations may have limited access to fresh, healthy foods or fermented products. People living in “food deserts”, for example, may not have easy access to a wide variety of nutritious options. For those individuals, supplements that contain beneficial molecules or microbes might be a helpful alternative.

Ultimately, the approach should depend on the individual. If people have access to healthy foods, including a variety of fermented foods, incorporating them into the diet is often ideal. Interestingly, many cultural food traditions already include fermented foods as a regular part of meals, even in communities that may not have access to the same kinds of supermarkets found in more affluent areas.

Something very popular right now is taking capsules of Lactobacillus reuteri and making yoghurt-like products out of it. This was popularised by Dr. William Davis, and you can learn more about this in this blog post: The Power of L Reuteri for Skin and Gut Health with Dr William Davis - Kriben Govender

The Microbiome and Psychedelics 

Psychedelics have also become a hot topic in psychiatry and medicine. The microbes have serotonin receptors, the same receptors that psychedelics stimulate in the brain.

There are a few different phases with these psychedelic experiences:

- An initial visual experience
- A phase where prolonged verbal communication increases
- And then a months-long phase as well

The delayed effects may have something to do with the microbes. I would bet money on it right now that this is another area where we’ll see long-term benefits. These substances also have neuroplastic effects that impact brain circuits. There have been studies showing effects on PTSD and depression. This may become one of the main topics we’re talking about in the future.

The Importance of Diet for Gut-Brain Health

Focus on a healthy diet and its components, like the Mediterranean diet or something similar, foods that are grown organically and in a regenerative fashion. That is the number one best thing you can do for your gut-brain health. Make sure to share this article with a friend who could benefit from this information!

• Not all probiotics are equal. A massive CFU count on the label doesn’t necessarily guarantee effectiveness if the bacteria can't survive, cooperate, or actually do their job inside your gut.

• BiotiQuest probiotics use "microbial guilds"—carefully engineered teams of strains that feed and fuel each other, with formulations tailored to support sleep, skin and immune health. 

• Your gut controls far more than digestion. It talks directly to your brain, your skin, and your immune system, every single day.

• Sugar Shift® holds a US patent and is backed by a double-blind, placebo-controlled clinical trial. That's a level of evidence not commonly seen in probiotic formulations. 

• These formulas are available in Australia through specialist retailers who actually understand the science.

Here's something nobody in the supplement aisle wants you to think too hard about.

That probiotic you've been taking every morning—the one with the impressive "50 Billion CFU!" splashed across the label? Depending on storage conditions and formulation, some probiotic products may lose viability before they reach your gut. And even the ones that survive the trip through your digestive tract? They might be fighting each other for resources instead of helping you.

Wild, right?

This has been one of the long-standing debates in the probiotic industry. For years, many formulations have focused heavily on high CFU counts as a primary selling point. But your gut isn't an empty container that needs filling. It's a living, breathing ecosystem—trillions of microorganisms deep—with its own rules, its own politics, and its own pecking order.

Dumping random bacteria into that ecosystem without understanding how they'll interact is a bit like throwing ten strangers onto a football pitch and calling them a team. You've got bodies. You don't have a strategy.

BiotiQuest probiotics were built on a completely different idea. And honestly? Once you understand it, you'll never look at a probiotic label the same way.

The BiotiQuest probiotics difference

Here's the concept that changes everything: microbial guilds.

In ecology, a guild is a group of different species that cooperate to achieve a shared goal. In your gut, this cooperation happens through something called cross-feeding, where the waste product of one bacterial strain becomes the fuel for the next. Strain A eats fibre and produces a fatty acid. Strain B uses that fatty acid to produce a neurotransmitter. Strain C protects both of them by adjusting the pH of the environment.

It's a relay race, not a free-for-all. And it’s one of the key ways a healthy gut microbiome functions. 

BiotiQuest probiotics are built around this principle. Their strains aren't just individually beneficial—they're chosen because they feed and protect each other. The goal is to create a cooperative microbial system rather than a collection of unrelated strains. A team that actually functions like one.

And they don't design these teams by guesswork. BiotiQuest uses a computational platform called the BioFlux® metabolic model, built by its parent company, The BioCollective. It analyses data from over 2,500 bacterial genomes and 1,700 metabolites to model how specific strain combinations may interact and what types of metabolites they are likely to produce in the gut environment, including metabolites associated in research with immune, metabolic and neurological pathways. The formulation is reverse-engineered from the outcome you actually want.

That's not marketing, it’s microbial engineering.

What your gut actually controls

This is the part that surprises most people. Because when we think "gut health," we think digestion. Bloating. Maybe some regularity issues. End of story.

But your gut is running a much bigger operation than that. And when it's compromised—whether by stress, antibiotics, or a diet heavy in processed foods—the health benefits of a balanced microbiome disappear fast.

Mood starts in your belly

Here’s a number that tends to stop people mid-scroll: around 90% of the body’s serotonin is produced in the gut—primarily for digestive and local signalling functions, rather than directly influencing mood in the brain.

Now, gut-made serotonin doesn't travel directly to your brain. The mood connection is more subtle than that. Your gut communicates with your brain through the vagus nerve (think of it as a biological phone line between your belly and your head), through the availability of tryptophan (the raw material your brain needs to make its own serotonin), and through inflammation levels. Disruptions to the gut microbiome may influence these communication pathways. 

Scientists have even given a name to probiotic strains studied for their effects on the gut–brain axis: psychobiotics. This is an active and growing area of research.  A 2025 meta-analysis of 23 clinical trials (involving 1,401 participants) found that certain prebiotic and probiotic interventions were associated with reductions in symptoms of depression and anxiety in clinical populations.

BiotiQuest formulations are designed with the gut–brain axis in mind. Simple Slumber™ contains ingredients selected to support pathways involved in tryptophan and GABA metabolism—neurotransmitters associated with relaxation and sleep regulation. Perfect Peace™ includes a strain of Bifidobacterium longum that has been studied in humans for its role in stress response. 

Disclaimer: Simple Slumber™ contains tryptophan and should not be taken alongside antidepressants such as SSRIs or MAOIs. Always check with your healthcare practitioner first.

Real glow starts inside

Ever broken out during a stressful week? Noticed dull, tired skin after a round of antibiotics? That may be an example of the gut–skin axis in action. 

The science is surprisingly clear on this one. A major 2021 review explored emerging links between gut microbiome composition and skin conditions such as acne, eczema, rosacea and psoriasis. A 2025 review in Gut Microbes confirmed it goes both ways—your gut talks to your skin, and your skin talks back.

Research suggests that disruptions to gut barrier integrity may allow certain bacterial components, such as lipopolysaccharides (LPS), to enter circulation and influence systemic inflammation. Because inflammation can affect skin physiology, this has led researchers to explore how supporting gut health may play a role in overall skin appearance.

Fix the gut barrier, though, and the downstream skin benefits follow.

One strain receiving growing research interest is Lactobacillus reuteri. Animal studies, including research from MIT, have explored its influence on oxytocin signalling through gut–brain communication pathways. Oxytocin plays a role in social behaviour and stress regulation, which has prompted further investigation into how certain gut microbes may interact with hormonal systems. A 2023 study also examined how specific L. reuteri strains may influence oxytocin-related signalling in human intestinal cells. While this research is still evolving, it highlights the complex interplay between gut bacteria, stress pathways and overall physiology. 

BiotiQuest probiotics include L. reuteri strains in both Sugar Shift® and Ideal Immunity®. And if you want to go the fermentation route, Nourishme Organics carries a full L. reuteri starter culture range for making your own probiotic yoghurt at home — paired with the Dr William Davis protocol on the Gut Health Gurus blog.

Your immune system's HQ is in your gut

That’s not a typo. Approximately 70–80% of your immune cells sit just beneath the lining of your digestive tract, in a structure called GALT (gut-associated lymphoid tissue). The gut plays a central role in immune regulation, and disruptions to the gut microbiome are being studied for their potential influence on immune-related conditions. 

Your gut bacteria aren't bystanders in this. They play an important role in your immune system, teaching it to tell the difference between a harmless peanut protein and a dangerous pathogen. The key player? Butyrate—a short-chain fatty acid produced when good bacteria ferment fibre.

Butyrate, a short-chain fatty acid produced during fibre fermentation, has been widely studied for its role in supporting gut barrier integrity and immune regulation, including its influence on regulatory T-cell activity. Three landmark studies in Nature and Science confirmed this mechanism. And a 2023 meta-analysis of 26 trials found probiotics significantly strengthened gut barrier function and reduced inflammatory markers.

BiotiQuest's Ideal Immunity® is formulated with strains selected for their potential to support butyrate-producing pathways. The goal is to support healthy immune system function and help maintain balanced immune responses—rather than simply stimulating the immune system indiscriminately. It also includes Lactobacillus rhamnosus and Leuconostoc mesenteroides TBC LM-37™, which has been studied for its unique metabolic properties within microbial communities. 

Instead of a one-size-fits-all immune approach, it’s designed as a carefully selected microbial guild. 

The evidence behind BiotiQuest probiotics

Talk is cheap in the supplement world. So let's talk evidence.

Sugar Shift® holds a US composition-of-matter patent (No. 11,850,270 B2). Getting a patent for a living biological formula is difficult—you have to prove genuine novelty and function.

More importantly, it's been through a 12-week, randomised, double-blind, placebo-controlled clinical trial—the gold standard—involving 64 adults with Type 2 Diabetes. The results, published in the peer-reviewed journal Microorganisms:

• Gut barrier restoration: Significant reduction in serum LPS (bacterial toxins) across the entire treatment group (p=0.0009). 

• Improved insulin sensitivity: Lower fasting glucose and improved HOMA-IR scores compared to placebo. 

• Richer gut ecosystem: Statistically significant increases in microbial diversity were also reported. 

Was it a small trial? Yes. Did every single marker hit significance? No—HbA1c, for instance, didn't shift enough in 12 weeks, and the study authors acknowledged that. But the gut barrier findings were striking. And honestly, human clinical trial data remain relatively uncommon in the probiotic category.

Where to buy BiotiQuest probiotics in Australia

If you've read this far, you're probably wondering where to actually find BiotiQuest probiotics in Australia. You won't spot them on supermarket shelves—and that's by design. These are science-backed formulations that belong in specialist hands.

That's where we come in. Nourishme Organics, based in Cheltenham, Melbourne, is a primary Australian stockist of the full BiotiQuest range.

But calling us a "stockist" undersells what we actually do. Nourishme Organics was founded by our director, Kriben Govender, a registered Australian Food Scientist and Nutritionist who turned his own health crisis into a mission to change how Australians think about gut health. After years of battling depression, weight issues, and chronic fatigue, Kriben experienced firsthand what happens when you restore the microbiome with real, living cultures rather than highly processed alternatives. That personal transformation became the foundation of everything we do.

Today, we operate on a simple but powerful philosophy: Food as Medicine. Everything we stock—from BiotiQuest probiotics to organic kefir starter cultures, prebiotics, and advanced fermentation supplies—is chosen for its scientific credibility and relevance to gut health. We focus on carefully selected, research-informed products. Every item earns its shelf space through scientific credibility and real-world results.

What truly sets us apart, though, is the education. Through the Gut Health Gurus podcast and our blog, Kriben regularly interviews world-leading microbiome researchers, clinicians, and formulators. Our goal isn't just to sell you a product. It's to help you understand why it works, so you can make genuinely informed decisions about your health. In a market drowning in hype and vague label claims, that kind of transparency is rare.

We ship across all Australian states and territories, with express tracked shipping options recommended for warmer regions (Western Australia, Queensland, Northern Territory) to keep cultures viable during transit. Free shipping thresholds apply to larger orders, which is useful if you're committing to longer-term use. 

Disclaimer: BiotiQuest products are for general wellness and education. They're not intended to diagnose, treat, cure, or prevent any medical condition. Always consult your healthcare professional before starting a new protocol.

Frequently asked questions

What makes BiotiQuest probiotics different from regular probiotics?

Many probiotics combine multiple strains without specifically modelling how they interact. BiotiQuest probiotics use computational modelling to engineer microbial guilds—teams of bacteria that cross-feed and support each other for specific outcomes. It's the difference between a well-coached team and a group of strangers.

Can probiotics really help with mood and sleep?

Emerging research suggests that certain probiotic strains may support the gut–brain axis. A 2025 meta-analysis of 23 clinical trials found that some probiotic interventions were associated with reductions in symptoms of depression and anxiety in clinical populations. However, probiotics are not a replacement for professional mental health care. 

What's so special about Sugar Shift®?

It holds a US patent (No. 11,850,270 B2) and has been studied in a double-blind, placebo-controlled clinical trial showing significant reductions in serum LPS, a marker associated with gut barrier integrity. Human clinical trials are relatively uncommon in the probiotic category. 

Do I need to keep BiotiQuest probiotics in the fridge?

They're designed to handle temperatures up to 40°C during shipping. But once opened, refrigeration helps maintain peak potency—especially in the Australian heat.

Can I take BiotiQuest probiotics alongside SSRIs or other medications?

If you are taking antidepressants (including SSRIs or MAOIs), consult your healthcare professional before use. 

Should I take BiotiQuest probiotics and fermented foods?

Absolutely. Fermented foods like kefir maintain broad microbial diversity day-to-day. Targeted BiotiQuest probiotics are formulated to support areas, such as sleep, immune and metabolic function, with precision-engineered strains. They complement each other perfectly.

Your gut deserves better than guesswork

Half of all Australian adults deal with uncomfortable gut symptoms—that's straight from CSIRO. But this isn't just about bloating. It's about the signals your microbiome sends to your brain, your skin, and your immune system around the clock.

BiotiQuest probiotics are a leap forward—from "more bacteria" to the right bacteria, working together, for a specific purpose.

Ready to see what targeted probiotics can do? Explore the full BiotiQuest probiotics range at Nourishme Organics.

Your microbiome is completely unique to you. Shouldn't your probiotic be, too?

• Kefir contains up to 60 different probiotic strains; yoghurt typically has just 2-5

• Kefir ferments at room temperature using living "grains"; yoghurt needs heat and powdered cultures

• Kefir includes beneficial yeasts that yoghurt completely lacks

• Kefir is pourable and slightly fizzy; yoghurt is thick and spoonable

• Both reduce lactose, but kefir breaks down significantly more (making it gentler on sensitive stomachs)

• Neither is "better"; they serve different purposes and work brilliantly together

They sit side by side in the dairy aisle. They're both fermented, both white, both marketed as gut-friendly. Yet one pours like a smoothie while the other holds its shape on a spoon. So what is the difference between kefir and yoghurt, and does it actually matter for your health?

The short answer: yes, it matters quite a lot. These two fermented foods take fundamentally different approaches to transforming milk, and the result is two distinct products with their own textures, tastes, and goodness. Understanding what sets them apart helps you choose the right one for your goals—or, as many gut health enthusiasts discover, incorporate both.

The fermentation process

To understand what is the difference between kefir and yoghurt, you need to start with how each one is made. And this is where the two products part ways entirely.

Yoghurt is milk fermented by two specific bacterial species: Streptococcus thermophilus and Lactobacillus delbrueckii subspecies bulgaricus. These are thermophilic (heat-loving) cultures that work together at warm temperatures—typically 40-45°C—for anywhere from 4 to 12 hours. The process requires precision: you heat the milk to around 85°C first to denature the whey proteins (crucial for that thick, creamy texture), cool it to exactly the right temperature, add your starter culture, then maintain consistent warmth throughout fermentation. It's controlled, predictable, and produces consistent results.

Kefir takes a completely different path. It ferments at room temperature using kefir grains, and despite the name, these aren't grains at all. They're a SCOBY (Symbiotic Culture of Bacteria and Yeasts), a living microbial community that looks like tiny cauliflower florets. Inside these gelatinous clusters, up to 56 different bacterial and yeast species coexist in a complex ecosystem that originated in the Caucasus Mountains over 2,000 years ago.

The process couldn't be simpler: drop the grains into milk, cover loosely, and leave them alone for 12-48 hours at room temperature. No heating, no precise temperature control. The grains do all the work, then you strain them out and use them again, indefinitely, if you care for them properly.

This difference in fermentation method creates everything that follows: the texture, the taste, the probiotic content, and the health benefits.

Probiotic diversity

The most significant distinction between these two fermented foods comes down to numbers—specifically, how many different microbial species end up in your gut.

Commercial yoghurt typically contains 2-5 bacterial strains. Even premium yoghurt starter cultures that include beneficial species like Lactobacillus acidophilus or Bifidobacterium lactis rarely exceed five strains total. These bacteria work efficiently together. S. thermophilus produces compounds that stimulate L. bulgaricus growth, while L. Bulgaricus releases amino acids that support S. thermophilus. It's an elegant partnership, but it's a small one.

Kefir grains harbour something far more complex. Research has identified up to 60 different species working in symbiosis, including bacteria you won't find anywhere in yoghurt: Lactobacillus kefiranofaciens (the dominant strain that produces kefir's unique polysaccharide matrix), Lentilactobacillus kefiri, and Leuconostoc mesenteroides, among many others.

What's remarkable is how consistent this diversity proves to be. A PLOS ONE study analysing 25 kefir samples from eight different countries found that the microbial composition remained stable regardless of geographic origin. The symbiotic relationships within the grains appear essential for kefir's characteristic properties; you can't simply combine random bacteria and expect the same result.

In practical terms, a cup of kefir can deliver roughly 25-30 billion CFUs (colony-forming units), while yoghurt averages around 6 billion. That's approximately five times the probiotic density. Though as we'll see, diversity matters just as much as quantity.

The yeasts that yoghurt lacks

Here's something that often gets overlooked when people ask what’s the difference between kefir and yoghurt: kefir contains beneficial yeasts, while yoghurt contains none whatsoever.

The reason is simple. Yoghurt fermentation requires temperatures above 40°C, and yeasts cannot survive that heat. They're killed off before they can contribute anything to the final product.

This matters because yeasts provide probiotic benefits that bacteria alone cannot offer. The predominant yeast in kefir, Kluyveromyces marxianus, has demonstrated probiotic potential comparable to Saccharomyces boulardii—currently the only yeast recognised by the FDA as a probiotic with therapeutic applications. Research confirms these yeasts can survive stomach acid and bile salts, clearing the two major hurdles any microorganism must overcome to actually benefit your gut.

The bacteria-yeast partnership in kefir grains also creates metabolic products that neither could produce alone. Yeasts break down complex proteins into amino acids that feed the bacteria. Bacteria create the acidic environment yeasts prefer. Together, they generate not just lactic acid (like yoghurt) but also small amounts of ethanol, carbon dioxide, and a broader spectrum of organic acids, including acetic and propionic acid.

That subtle fizz you notice in fresh kefir? That's the yeasts at work, producing CO2 as a fermentation byproduct. Yoghurt will never develop that natural effervescence because there are no yeasts present to create it.

Why they feel so different

The fermentation process doesn't just affect what's living in your kefir or yoghurt. It fundamentally shapes how each one feels in your mouth.

When lactic acid lowers milk's pH below 4.6, casein proteins denature and form a gel network that traps water molecules. In yoghurt, this happens rapidly at elevated temperatures, creating that familiar thick, spoonable consistency. The warmer the fermentation and the more concentrated the proteins, the thicker the result, which explains why Greek yoghurt, strained to remove whey, achieves an almost cream-cheese density.

Kefir's pourable, drinkable texture reflects its gentler fermentation at room temperature. The process is more gradual, and the carbon dioxide produced by yeasts actively disrupts gel formation. The diverse organic acids create a sharper, more complex tanginess than yoghurt's straightforward sourness.

Fresh kefir should taste pleasantly sour with subtle effervescence; research measures around 1.98 grams of dissolved CO2 per litre. Some describe it as drinkable yoghurt with a champagne tingle. Yoghurt's taste is milder, creamier, and more universally familiar.

Both become more sour with extended fermentation. Yoghurt fermented beyond 12 hours develops intense tartness and may separate, while kefir fermented beyond 48 hours grows notably tangy with increased alcohol content. If you're making milk kefir at home, you'll quickly learn to adjust fermentation time to your taste—shorter for milder, longer for more tang.

What this means for lactose intolerance

Both fermented dairy products reduce lactose during fermentation, as bacteria consume milk sugar for fuel. But they don't reduce it equally, and this distinction matters if you're lactose intolerant.

Standard yoghurt fermentation breaks down roughly 20-50% of lactose. That's helpful, but potentially not enough for highly sensitive individuals.

Kefir's longer fermentation and broader microbial action break down significantly more. The landmark study on this comes from Hertzler and Clancy, published in the Journal of the American Dietetic Association. Their randomised trial with lactose-intolerant adults found both plain kefir and plain yoghurt significantly reduced breath hydrogen production (a marker of undigested lactose) and decreased flatulence severity by 54-71% compared to milk. Either fermented product, the researchers concluded, can be consumed by most lactose-intolerant individuals without significant symptoms.

Several mechanisms explain this improved digestibility. Fermentation produces β-galactosidase, the enzyme that breaks down lactose, and crucially, this enzyme continues working in your intestine even after consumption. Both products also slow gastric emptying, giving your body more time to process any remaining lactose.

Kefir offers additional advantages: its diverse microorganisms include multiple lactose-metabolising species, and certain bacteria like Lactobacillus kefiri appear capable of colonising the gut, providing ongoing digestive support rather than simply passing through.

Different roles in gut health

Here's a useful framework for thinking about these two products: yoghurt provides reliable daily nourishment for your gut, while kefir offers deeper microbial intervention.

Yoghurt's bacteria are largely transient. They deliver benefits as they pass through your digestive system, but most don't establish permanent residence. The TwinsUK cohort study found regular yoghurt consumers had healthier eating patterns overall, reduced visceral fat, and consistent microbiome variations, including increased Bifidobacterium animalis and Streptococcus thermophilus abundance. These are genuine, measurable benefits, but they require ongoing consumption to maintain.

Kefir appears to work differently. Research suggests certain kefir bacteria can actually colonise the intestinal tract, at least temporarily. A 2021 study published in Nature found traditional kefir "emerged as a standout" for gut microbiome modulation when compared directly against commercial probiotic drinks and inulin supplementation.

More recent research reinforces this. A 2025 randomised controlled trial found that just 150ml of daily kefir consumption for two weeks significantly increased beneficial gut bacteria, including Bifidobacterium breve, Leuconostoc mesenteroides, and Blautia species (associated with short-chain fatty acid production). A parallel 12-week study in patients with metabolic syndrome showed kefir consumption decreased fasting insulin, inflammatory markers, and blood pressure.

Stanford's influential 2021 fermented foods study demonstrated that increasing fermented food consumption—including both yoghurt and kefir—expanded overall gut microbial diversity and reduced inflammatory proteins across 19 markers. The researchers specifically noted that diversity, not just quantity, appeared to drive the anti-inflammatory effects.

Making each one at home

If you want to truly understand the difference between kefir and yoghurt, make both at home. The contrast becomes immediately apparent.

Yoghurt demands attention to detail:

1. Heat milk to 85-95°C (non-negotiable for proper texture)

2. Cool to exactly 42-44°C before adding starter

3. Maintain that temperature consistently for 6-12 hours

4. Use a yoghurt maker or oven with the light on to hold the temperature

You can save a few tablespoons from each batch as a starter for the next, though the culture weakens over successive generations. Most home yoghurt makers eventually return to fresh starter cultures for best results.

Kefir is remarkably simple:

1. Add kefir grains to milk in a glass jar

2. Cover loosely with a breathable cloth

3. Leave at room temperature for 12-24 hours

4. Strain out the grains and use them again

No heating, no precise temperature monitoring. The grains grow over time—you'll eventually have enough to share—and with proper care, they last indefinitely. Some families have passed kefir grains down through multiple generations.

For a streamlined setup, a Kefirko Kefir Maker simplifies the process with built-in straining and airflow control. The Mega Kit bundles everything you need: fermenter, fresh grains, and growth premix.

Storage and shelf life

Refrigerated homemade kefir keeps for 2-3 weeks; yoghurt typically lasts 1-2 weeks. Kefir's active SCOBY gives it a slight shelf-life advantage, though both products continue fermenting slowly in the refrigerator, growing gradually more sour over time.

Both freeze reasonably well for 1-3 months, though texture changes upon thawing make them better suited for smoothies than eating straight.

One important note: never heat either product above 54°C. Higher temperatures kill the beneficial probiotics you went to all the trouble of cultivating.

When taking a break from fermenting, store kefir grains in fresh milk in the refrigerator for up to two weeks. For longer breaks, they can be dried or frozen in milk and successfully revived months later.

Choosing between them (Or not)

So which one should you choose? In most cases, both.

Reach for kefir when you want:

• Maximum probiotic diversity and potency

• A drinkable format for on-the-go nutrition

• A base for smoothies or salad dressings

• A marinade (its acidity tenderises meat beautifully)

• Better lactose tolerance

Reach for yoghurt when you want:

• A thick, spoonable texture for parfaits and toppings

• Higher protein content (Greek yoghurt delivers roughly 17g per serve versus kefir's 10g)

• A milder, more familiar taste

• A base for dips like tzatziki

• An easier starting point if you're new to fermented foods

For maximum gut health benefits, incorporate both. Kefir's diverse ecosystem provides deep microbial support, while yoghurt's reliable strains offer consistent daily nourishment. Alternating between them exposes your gut to a broader spectrum of beneficial organisms.

If you're new to home fermentation, our Beginner's Guide covers everything you need to know. And our Facebook support community offers genuine help when you hit the inevitable "is this supposed to look like that?" moments.

Frequently asked questions

Is kefir healthier than yoghurt?

Kefir offers greater probiotic diversity (up to 60 strains versus yoghurt's 2-5) and includes beneficial yeasts that yoghurt lacks entirely. It also breaks down more lactose during fermentation. That said, "healthier" depends on your specific goals. Yoghurt delivers more protein per serve, and its reliable strains have well-documented benefits. Many gut health practitioners recommend incorporating both.

Can I use kefir and yoghurt interchangeably in recipes?

Sometimes, but texture matters. Kefir works beautifully in smoothies, salad dressings, marinades, and anywhere you'd use buttermilk. Yoghurt is better for dips, parfaits, baking, and recipes requiring thickness. Substituting thin kefir for thick yoghurt can produce disappointing results.

Why is my kefir fizzy but yoghurt isn't?

The fizz comes from carbon dioxide produced by yeasts during fermentation. Yoghurt doesn't contain yeasts; the heat required for yoghurt fermentation kills them. If your kefir has a pleasant tingle, that's a sign of healthy, active fermentation.

What is yoghurt actually made of?

Yoghurt is milk fermented by two bacterial species: Streptococcus thermophilus and Lactobacillus delbrueckii subspecies bulgaricus. These heat-loving bacteria work together at warm temperatures (40-45°C) to convert lactose into lactic acid, which thickens the milk into that familiar creamy texture.

How long does homemade kefir last?

Refrigerated homemade kefir stays good for 2-3 weeks, though it continues to ferment slowly and becomes more sour over time. For the best flavour, consume within the first week. The grains themselves last indefinitely with proper care. In fact, some families have used the same grains for generations.

Ready to experience the difference?

Understanding the difference between kefir and yoghurt is one thing. Tasting it is another entirely.

If you're curious about kefir's unique probiotic power, start with organic milk kefir grains. They come with recipe guides and ongoing support to help you get your first batch right. Prefer a complete setup? The Kefirko Kefir Maker Mega Kit includes everything you need in one box.

For yoghurt lovers, our Pure Organic Probiotic Yoghurt Starter Culture contains clinically verified strains without the fillers found in most commercial starters. One 1g sachet makes up to 100 litres of yoghurt when you save a portion from each batch.

Your gut microbiome doesn't play favourites. Feed it both.

Yes, yoghurt can be exceptionally good for you—but here's the catch:

• Live cultures are non-negotiable: The health benefits depend entirely on whether your yoghurt contains live, active bacteria in meaningful quantities.

• Many commercial yoghurts miss the mark: Heat treatment kills the good bacteria; added sugar feeds the bad bacteria.

• Check labels carefully: Look for products explicitly stating "live active cultures"—or better yet, make your own.

• Homemade wins on potency: Yoghurt fermented for 24 hours can contain up to 50 times more beneficial bacteria than store-bought versions.

• Different strains = different benefits. From digestive support to skin health, your choice of starter culture matters.

• Consistency beats perfection: A small serving of quality yoghurt daily outperforms occasional "super" doses.

That's the quick answer. Here's how to tell whether your tub is worth it, and what to do if it's not.

So, your naturopath swears by yoghurt. Your PT says skip it. One headline calls it a gut-healing superfood; the next warns it's a dessert in disguise. So, is yoghurt good for you? Honestly, it depends on which yoghurt we're talking about.

The difference between health food and overpriced dairy dessert comes down to one thing: whether those beneficial bacteria are still alive when they hit your gut. And here's where things get a bit frustrating—many products marketed as "probiotic" contain bacteria that were dead before they left the factory.

Let's unpack what's actually going on.

How yoghurt works (And where it all goes wrong)

Traditional yoghurt is beautifully simple: milk plus bacteria plus time. Two specific strains—Streptococcus thermophilus and Lactobacillus bulgaricus—do the work. They eat lactose, produce lactic acid, and transform liquid milk into that thick, tangy stuff we know and love.

Here's the bit that matters: if those bacteria are still alive when you eat them, they keep working in your digestive system. And the research on this is genuinely impressive.

According to research published in PLOS ONE, probiotics show significant protective effects across multiple gut conditions, including IBS and antibiotic-associated digestive upset. A 2023 systematic review of 26 clinical trials found that they measurably improve gut barrier function. When it contains the right bacteria in sufficient quantities, yoghurt supports gut health in ways that are documented, peer-reviewed, and not just marketing spin.

So what's the problem?

The International Dairy Foods Association requires yoghurt to contain at least 100 million live cultures per gram at manufacture. Sounds like a lot. But probiotic bacteria start dying above 54°C—and some manufacturers heat their yoghurt to 72-80°C after fermentation to extend shelf life.

You read that right. They're deliberately killing the bacteria to make the product last longer on shelves. Harvard's Nutrition Source confirms it: heat treatment after fermentation destroys live cultures entirely.

That "probiotic" yoghurt you've been buying? There's a decent chance it contains precisely zero living microbes. The label might as well say "contains ghosts of bacteria."

Three reasons supermarket yoghurt often disappoints

Heat treatment is just the start. Here's the full picture:

It's swimming in sugar

A survey of 921 yoghurt products turned up some uncomfortable numbers. Plain yoghurt naturally contains about 5g of lactose per 100g. Flavoured varieties averaged 12g—some hit 21g. Children's yoghurts, the ones covered in cartoon characters and health claims, averaged 10.8g. Only 2% qualified as "low sugar."

Why does this matter? Because sugar feeds exactly the wrong gut bacteria. You're essentially trying to cultivate a healthy garden while watering it with lemonade.

The strains are limited

Most commercial yoghurts contain just the two mandatory cultures—maybe 2-4 more if it's a premium brand. Compare that to traditional kefir, which can contain up to 61 different strains. Mass production favours consistency over diversity, which is the opposite of what your gut actually needs.

The marketing writes cheques, the product can't cash them

In 2010, Dannon paid $21 million to settle deceptive advertising charges for Activia. They'd been charging a 30% premium for "probiotic" benefits that couldn't be substantiated. The yoghurt industry has a credibility problem, and consumers are the ones paying for it.

To be fair, not all commercial yoghurts are useless. Brands like Jalna, Chobani, and Vaalia confirm live cultures and can be genuinely beneficial. But if you're specifically asking "is yoghurt good for you for gut health reasons?"—you need to know that many products simply won't deliver.

Why making your own changes everything

Right. Here's where it gets fun.

When you make yoghurt at home, you control the variables that actually matter: fermentation time, temperature, and which bacterial strains go in. The results can be dramatically different from anything you'd buy.

Commercial yoghurt typically ferments for 4-8 hours. Stretch that to 24 hours, and the bacteria keep multiplying. According to fermentation research, properly made 24-hour yoghurt can contain up to 700 billion CFU per cup—that's potentially 30-50 times more than store-bought.

Extended fermentation also chews through more lactose. Research shows that yoghurt fermented longer contains roughly half the lactose of fresh milk. Good news if dairy usually gives you grief.

What you actually get:

• Probiotic counts that blow commercial products away

• Reduced lactose for sensitive stomachs

• No added sugars, thickeners, or mystery ingredients

• Complete transparency about what's in your food

• Roughly 50% cost savings versus premium brands

• The ability to choose specific therapeutic strains

Curious? Our guide to making probiotic yoghurt walks through the whole process. It's genuinely easier than most people expect—more "set a timer and walk away" than "hover anxiously over the kitchen bench for hours."

Choosing your culture

Different bacterial strains do different things. When you make your own, you can match the culture to your goals. This is where homemade yoghurt supports gut health in ways commercial products simply can't—because you're in the driver's seat.

Starting simple

The classic S. thermophilus and L. bulgaricus pairing offers solid all-around benefits: better lactose digestion, immune support, and, interestingly, S. thermophilus is one of the few bacteria that can produce serotonin. Not bad for a kitchen science project.

Our Pure Organic Probiotic Yoghurt Starter Culture contains clinically verified strains, no cheap fillers like maltodextrin padding out the packet. Three sachets make anywhere from 6 to 100 litres through successive batching. Just save a spoonful from each batch to start the next.

Levelling up

Once you've got the basics down, targeted strains like Lactobacillus reuteri open up specific health applications. Research links L. reuteri to benefits ranging from cholesterol reduction to skin healing—though it needs modified fermentation (36 hours at 36-38°C, if you want to get technical).

When you're ready, our L. reuteri starter collection and detailed brewing guide have you covered.

Browse the full yoghurt starter culture range to find what suits your goals.

Consistency wins

Here's something the wellness industry doesn't love to admit: eating decent probiotic yoghurt regularly will outperform eating "perfect" superfood yoghurt occasionally.

Why? Because most probiotics are visitors, not permanent residents. According to the NIH, probiotic bacteria pass through your system within 1-4 weeks of stopping consumption. They help while they're there, but they don't move in permanently.

Daily intake keeps levels topped up. Sporadic intake gives you sporadic results. A small bowl of homemade yoghurt every morning does more than a fancy probiotic supplement you remember once a week. This is how yoghurt supports gut health in the real world—through boring, unsexy consistency.

Practical translation: Don't let perfect be the enemy of good. If 24-hour fermentation feels like too much right now, start with an 8-hour batch. Build the habit. Optimise later.

The bigger picture

We've focused on digestion, but the ripple effects go further. Your gut houses roughly 70% of your immune system and produces over 90% of your body's serotonin. Research increasingly connects gut health to skin, mood, and metabolism.

This is why we keep banging on about it at Nourishme Organics. When yoghurt supports gut health properly, the benefits extend well beyond just "less bloating." But that's a rabbit hole for another day.

So... is yoghurt good for you?

Let's land this.

Is yoghurt good for you? Yes—when it contains live cultures in meaningful amounts, isn't drowning in sugar, and gets eaten consistently. The evidence is solid.

The catch: plenty of commercial yoghurts fail on at least one of those counts. Some fail on all three.

The fix: buy from brands that explicitly confirm live cultures (and check labels properly), or make your own and remove all doubt. Homemade gives you higher probiotic counts, total ingredient control, strain customisation, and saves you money. Hard to argue with that.

Ready to start? Our yoghurt starter culture range covers everything from traditional cultures to specialised strains. New to fermentation? The Beginner's Guide walks you through it, and our Facebook community is full of people who've been exactly where you are.

Better gut health doesn't have to be complicated. It just has to be honest.

Frequently asked questions

Is yoghurt good for you if you're lactose intolerant?

Often, yes. Fermentation breaks down lactose—24-hour yoghurt contains roughly half what fresh milk does. Many lactose-intolerant people handle well-fermented yoghurt without issues.

How do I know if my yoghurt contains live cultures?

Look for "live active cultures" on the label, ideally with named strains. Avoid anything marked "heat-treated." For absolute certainty, make your own using quality starter cultures.

Is Greek yoghurt better for gut health?

Not automatically. Greek yoghurt is strained for thickness, but that doesn't guarantee more probiotics. Live cultures are what matter—always check the label.

How much yoghurt should I eat daily?

Most studies use 100-200g (roughly ½ to 1 cup) daily. Consistency trumps quantity—small daily serves beat occasional large ones.

Can I make yoghurt without a yoghurt maker?

You can, but temperature control gets tricky. Dedicated makers like the Reuter-i Pro hold precise temperatures for extended periods—essential for specialty ferments like L. reuteri.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making changes to your diet or health routine.

The study, published in npj Science of Food (Nature) in 2023, confirms what fermentation enthusiasts have known for years. Homemade kefir isn't just "better" than commercial alternatives. It's operating in an entirely different league.

Those cauliflower-like grains sitting on your kitchen bench contain 30-100+ species of bacteria and yeast in a symbiotic relationship that's been evolving for thousands of years. Each cup of properly fermented kefir delivers 100-300 billion CFUs with a microbial complexity that commercial products, whether probiotic capsules or store-bought kefir, simply cannot replicate.

And the best part? Making this microbiome-transforming beverage at home requires about 10 minutes of your time per day and costs pennies per serving.

If you're ready to move beyond overpriced probiotic products that under-deliver, here's exactly how to make genuinely potent kefir in your own kitchen.

Why homemade kefir isn't just "better": It's a different species entirely

Remember when those claims about commercial kefir being mostly marketing came up? Here are the receipts.

A University of Illinois study tested five major commercial kefir brands and found that only one—one—actually delivered the probiotic count promised on the label. The others? They were delivering anywhere from 10 to 1,000 times less than claimed. Imagine ordering a large coffee and getting a thimble. That's the vibe.

But it gets worse (or better, depending on how you feel about corporate food culture). Commercial manufacturers rarely use actual kefir grains because, and this is quoted from published research, they have "slow growth, complex application, bad reproducibility, and high costs." Translation: Real kefir grains are too much of a faff for mass production, so they use 7-9 selected bacterial strains instead and call it a day.

This matters because authentic kefir grains contain 30-50+ species of bacteria and yeast in a symbiotic relationship that's been evolving for thousands of years. You can't just pick nine microbes, throw them in a vat, and recreate that complexity.

And here's the kicker: Only real grain-based fermentation produces kefiran, a beneficial polysaccharide that commercial products don't contain at all. Kefiran has documented antimicrobial, immunomodulatory, and blood glucose-regulating properties. So when kefir is made at home, it's not just "more probiotics." It's an entirely different product.

The science behind why your gut wants this

Let's talk about what kefir actually does inside your digestive system, because "good for gut health" is about as useful as "exercise is good for you." The specifics matter.

First up: Lactose intolerance. If you're one of the roughly 65% of humans who produce less lactase after infancy (because evolution didn't anticipate Tim Tams and cheese toasties), kefir might be a secret weapon. A landmark study in the Journal of the American Dietetic Association found that kefir reduced breath hydrogen, the telltale sign of undigested lactose wreaking havoc, by 61% compared to regular milk. Flatulence? Decreased by 54-71%. That's because kefir's bacteria produce β-galactosidase enzymes that essentially pre-digest the lactose for you. It's like having a tiny workforce in your gut doing the job your own enzymes can't handle.

For blood sugar management, a 2021 meta-analysis of randomised controlled trials found kefir significantly reduced fasting blood sugar by 10.28 mg/dL. Not earth-shattering for someone with perfect metabolic health, but potentially meaningful if you're managing insulin resistance or pre-diabetes.

The inflammation research is messier; science is honest about uncertainty. One 12-week study found kefir decreased inflammatory markers like TNF-α and improved intestinal permeability (that "leaky gut" thing everyone talks about). But a more recent 2025 meta-analysis of 24 trials showed no consistent pooled effect. Why the discrepancy? Individual variation, different study protocols, and the fact that inflammation is complicated and multifactorial. Kefir isn't a magic bullet, but it's a legitimate tool in the toolkit.

What we do know with confidence: Traditional kefir produces measurable changes to the gut microbiome that commercial probiotics simply don't. That Nature study mentioned earlier? It specifically found increased Lactococcus raffinolactis abundance with corresponding metabolome shifts, which is science-speak for "your gut bacteria changed, and so did the compounds they're producing."

Right, so how do you actually make this stuff?

Making kefir at home is simple; it's more "set a timer and wait" than "master artisanal craft." Colorado State University Extension provides the foundational protocol that fermentation educators use. You need:

• Two 1-quart glass jars (Mason jars work perfectly)

• 2 tablespoons active milk kefir grains (we'll talk sourcing in a sec)

• 2 cups milk (whole, semi-skimmed, skimmed, all work, though higher fat = creamier)

• Cheesecloth or coffee filter (to cover the jar)

• A rubber band (to secure said covering)

• A fine mesh strainer (plastic or stainless steel, not reactive metals like copper)

• A non-metal spoon (plastic, wooden, or silicone)

The ratio that actually matters: 1 part grains to 16 parts milk by volume. So 2 tablespoons of grains to 2 cups of milk, or scale up accordingly.

Important milk note: Use regular pasteurised milk (heated to 72°C for 15-20 seconds). Do not use UHT/ultra-pasteurised milk (heated to 135°C+), which denatures the proteins and produces disappointing results. Your grains will survive, but they won't thrive.

The dead simple method

1. Pop your kefir grains into a clean jar. Don't sterilise it, you're not performing surgery. Just clean. A quick rinse with hot water is fine; no need for antibacterial soap warfare.

2. Pour in your milk. Room temperature or cold, it doesn't matter. Give it a gentle stir with your non-metal utensil to distribute the grains evenly.

3. Cover with cheesecloth or a coffee filter. Secure with a rubber band. Your grains need to breathe (technically, they need gas exchange for the aerobic microbes), so no tight lids.

4. Stick it somewhere dark-ish and room temperature. A kitchen cupboard works. The pantry works. Behind the toaster works. Optimal temperature is 20-25°C (68-77°F). Too cold and fermentation slows to a crawl; too hot (above 30°C/86°F) and you risk killing off some of the more delicate species.

5. Wait 18-24 hours. Set a timer.

6. Check for doneness. You're looking for:

• Thickened texture (like buttermilk or thin yoghurt)

• Mildly tangy, yeasty smell (think fresh bread, not gym socks)

• The milk coats the jar slightly when you tilt it

• Maybe some tiny bubbles around the grains

7. Strain it. Pour the whole lot through your mesh strainer into a clean jar or jug. The grains stay in the strainer; the finished kefir goes into your container. Give the jar a rinse, pop the grains back in, add fresh milk, repeat. That's it. That's the whole thing.

What if it all goes sideways? (Troubleshooting for real humans)

Too thin/watery: Your grains are either newly acquired and still waking up (give them 3-7 days), you don't have enough grains for that volume of milk, it's too cold, or you didn't wait long enough. Solution: more grains, warmer spot, or longer fermentation.

Too thick/separating into curds and whey: Opposite problem, too many grains, too warm, or over-fermented. Reduce grains, shorter time, or more milk. If it's fully separated with clear yellow whey and white curds, you've gone too far. It's still safe to drink (just stir it), but it'll be very sour. Some people love that; others, not so much.

Slimy or stringy texture: This is actually a good sign. That sliminess is kefiran, the beneficial polysaccharide mentioned in the commercial kefir comparison. It means the grains are healthy and active. Embrace the slime.

Grains not growing: Temperature too extreme (below 20°C or above 28°C), not enough milk (they're basically starving), or they've been repeatedly over-fermented and are stressed. Think of grains like houseplants; they need consistent care, not feast-or-famine chaos.

Contamination red flags: Fuzzy mould (white, green, orange, black spots), pink or red discolouration in the milk, genuinely rancid smell (different from pleasantly sour), or grains turning weird colours. If you see actual mould, bin the batch and sterilise everything. Kefir should smell acidic and yeasty, not rotten.

The "I'm going on holiday" storage guide

Short breaks (1-4 weeks): Put your grains in fresh milk, seal the jar, and stick it in the fridge. The cold dramatically slows fermentation. Change the milk every 2 weeks if you're gone longer. When you return, strain, discard that over-fermented milk (or use it for baking), and resume normal fermentation. They'll need 2-3 cycles to get back to peak performance.

Longer breaks (1-6 months): Coat grains in dried milk powder, put them in an airtight container, and freeze. Viability drops after 9 months, and there's no guarantee they'll revive, but it's your best bet for extended storage.

Nuclear option (3-18 months): Fully dehydrate the grains by spreading them on clean cloth for 3-5 days until they're hard, yellow-orange, and half their original size. Store in an airtight bag with powdered milk in the fridge. Revival success rate is variable, some grains bounce back, others don't.

Milk kefir vs. water kefir vs. "I can't do dairy" kefir

Let's clear something up: Milk kefir and water kefir are not the same thing. They use completely different grains, produce different probiotic profiles, and cannot be swapped interchangeably.

Milk kefir (what we've been discussing) delivers 30-50+ bacterial and yeast species with 100-300 billion CFUs per cup. It's the heavyweight champion of the probiotic world, with the most robust research backing. If you can tolerate dairy, this is your gold standard.

Water kefir uses translucent, crystal-like grains (not the creamy cauliflower blobs) and ferments sugar water instead of milk. The probiotic profile is lighter, 10-20 species with 5-35 billion CFUs, but it's vegan and dairy-free. The standard ratio is 30g grains plus 30g sugar in 600ml non-chlorinated water, fermented for 24-48 hours. It's slightly sweet, fizzy, and you can flavour it with fruit for a proper probiotic soda situation.

Coconut water kefir sits somewhere in the middle. You can use either milk or water kefir grains, though milk kefir grains will need occasional dairy "feeding" to stay viable, think of it like a plant that needs fertiliser. The process is similar: Add grains to coconut water, ferment for 24 hours, and strain. It's naturally sweet and tropical, which makes it brilliant for smoothies.

Non-dairy milk kefir (almond, oat, soy) is...complicated. Here's the deal: Milk kefir grains evolved to feed on lactose. They can survive in non-dairy milk for a few batches, especially if you add 1 teaspoon of sugar per quart, but they won't thrive long-term without regular dairy feeding. Most people alternate: 2-4 batches in almond milk, then back to dairy for 1-2 batches. Full-fat coconut milk produces the creamiest results and closest approximation to dairy kefir, but it's still not quite the same.

If you're dairy-free by necessity rather than choice, water kefir is a better option. It doesn't require this constant maintenance dance, and the grains will actually grow and multiply happily in their sugar water environment.

What to do with your kefir

Successfully making kefir is one thing. Now what? Drinking it straight is fine (some people love it ice-cold with a pinch of salt), but kefir is versatile.

The smoothie situation

The most obvious use: blend it into smoothies. Kefir + frozen mango + banana + honey = instant breakfast that doesn't taste like "health food." The probiotics survive blending (they're just getting mixed, not murdered), though they will start dying if you heat it above 46°C. Which brings us to...

Baking (Yes, really)

Kefir's acidity makes it a perfect buttermilk substitute in baking. The lactic acid reacts with baking soda to create lift, which is why kefir scones and Irish soda bread work so beautifully. Even kefir bread has a gorgeous, tangy depth that regular bread just doesn't achieve.

"But wait," you're thinking, "doesn't baking kill the probiotics?" Yes. Absolutely. Anything above 65°C (149°F) kills most of them. But here's the thing: heat-killed probiotics (called "postbiotics") still provide benefits in 86% of disease prevention trials studied. Dead probiotic cells release beneficial compounds like lipoteichoic acids and peptidoglycans, and all those nutrients stay intact. So kefir isn't being wasted, the benefit profile just shifts slightly.

The cheese situation

Over-fermented your kefir, and now it's separated into curds and whey? Congratulations, you've accidentally made cheese. Strain it through cheesecloth: 30 minutes to 2 hours for soft spreadable cheese, 6-12 hours for cream cheese texture, 12-24 hours (with pressing) for feta-like firmness. Add salt after straining. Use it for salmon and kefir cheese spread, cream cheese balls, or coconut kefir cheese with dukkah.

Frozen things

Kefir ice cream is genuinely elite. The tanginess cuts through the sweetness in a way regular ice cream can't achieve. Or go full chaos mode with Valentine's chocolate kefir candy (yes, this exists, yes, it's brilliant).

If you want to go all in

The rabbit hole goes deep. There's a whole ultimate guide to milk kefir if you want to get into second fermentation, flavouring techniques, and troubleshooting every conceivable scenario. And if you want flavoured water kefir varieties, ginger fizz kefir is where it's at.

Where to get your quality kefir grains (Because not all are created equal)

Here's where things get real: Your kefir is only as good as your grains.

The romantic option is getting grains from a friend or a local fermentation community. Farmers' markets, Facebook fermentation groups, or peer-to-peer platforms like Kefirhood.com often have people giving away excess grains (they grow continuously, remember, so experienced kefir makers usually have more than they need).

The pragmatic option: Buy from an established supplier with actual quality controls. Here's why that matters. A study found that 63% of traditionally obtained kefir grains contained some pathogenic bacteria. Not enough to make you properly ill, but enough to be a bit dodgy if you're immunocompromised or pregnant.

What healthy grains look like:

• Creamy white to pale ivory colour

• Soft, rubbery, and flexible (not crumbly or mushy)

• Cauliflower-like clusters that hold together when squeezed

• Clean, mildly yeasty smell (not rancid or overly alcoholic)

• They float during fermentation and sink when resting

• They visibly grow over weeks

Red flags:

• Yellow, brown, or dark orange colour

• Crumbly texture that falls apart

• Slimy appearance combined with bad smell (sliminess alone is fine, remember)

• Rancid or overwhelmingly alcoholic smell

• Failure to culture milk after multiple attempts

When you're getting grains from any source, run them through 3-4 batches before you start drinking the kefir. This "activation" period lets them adjust to their new environment and your milk, and it gives you time to spot any issues before you're committed.

Why your starter culture matters (And where Nourishme Organics comes in)

After spending the past 2,500 words being evangelical about homemade kefir, here's the uncomfortable truth: Not all starter cultures are equal, and buying cheap grains from a random eBay seller is a gamble.

This is where choosing a reputable supplier actually matters. Here at Nourishme Organics, our kefir starter culture collection isn't just "some grains in a packet"; we're talking organic cultures with documented provenance and consistent quality control. We offer proper milk kefir starters, water kefir varieties, coconut water kefir, and even almond milk kefir options, each with detailed instructions because nobody should be fumbling through fermentation alone.

The difference between a quality starter culture and a questionable one? It's the difference between fermentation success and three weeks of troubleshooting why your grains won't activate. When you're investing time (and let's be real, emotional attachment) into fermentation, starting with healthy, active, contamination-free grains just makes sense.

We don't just send you grains and wish you luck. We provide proper guidance on what kefir actually is, the benefits you're working toward, and comprehensive troubleshooting resources. Because having access to reliable information doesn't make you less of a "real" fermenter, it just means you're more likely to succeed (and enjoy the process).

Why this actually matters for your gut

Commercial kefir is, at best, a pale imitation of the real thing, delivering a fraction of the probiotic diversity with dubious quality control and no kefiran production.

Homemade kefir delivers 30-100+ species of bacteria and yeast in a symbiotic relationship that's been evolving for thousands of years, producing measurable changes to your gut microbiome that research confirms commercial probiotics simply cannot match.

The actual process takes 5-10 minutes of active time per day: strain, add fresh milk, done. It's less work than making pour-over coffee and cheaper than your daily flat white habit.

And unlike most "gut health" interventions that require blind faith and vague promises, kefir has peer-reviewed research backing its effects on lactose digestion, blood sugar management, and microbiome diversity.

Is it a magic cure-all? No. Will it single-handedly fix decades of dietary chaos? Also no. But it's a powerful, science-backed tool that you can make in your own kitchen for pennies per serving, with a microbial complexity that no commercial product can replicate.

The question isn't really "how do you make kefir at home?" The question is: now that you know how simple it actually is, why wouldn't you?

Disclaimer: This article is for educational purposes and doesn't constitute medical advice. If you suspect you have parasites or any gut health issue, see a qualified healthcare professional for proper diagnosis and treatment. Always consult your doctor before starting any new supplement, especially if you're pregnant, breastfeeding, taking medications, or have any health conditions.

This product is not intended to diagnose, treat, cure, or prevent any disease or medical condition. It is designed for general wellness and does not claim to provide therapeutic benefits. Always consult with a qualified healthcare professional before making any changes to your health or wellness routine. Supplements should not replace a balanced diet.

Here's the straight answer: there's currently no evidence from human studies that zeolite kills or eliminates parasites. That doesn't mean zeolite has no role in gut health, but we need to be honest about what it can and can't do.

In this guide, we'll dig into the science behind zeolite, look at the studies people often cite (and what they actually found), explore how parasites are properly treated, and discuss where zeolite might genuinely fit into a gut health approach. Whether you're a health professional or someone dealing with gut issues, you'll get the full picture based on real evidence.

What is zeolite?

Before we can talk about what zeolite does (or doesn't do), you need to understand what it is.

Zeolite clinoptilolite is a volcanic mineral with a really unique structure. Imagine a microscopic honeycomb made of crystals; that's basically what it looks like under a microscope. These tiny pores and channels give it the ability to trap certain molecules, kind of like how a sponge soaks up water.

Quality matters significantly when it comes to zeolite. Zeolite should be sourced from the purest Clinoptilolite deposits available. This is important because some zeolites can be older, harder, less porous and do not have the most effective absorbing properties. The source and quality of the mineral directly impact its binding capacity and safety.

Here's the interesting bit: zeolite has a negative electrical charge. That means it attracts and binds to positively charged molecules (which scientists call "cations"). In your gut, this can include things like:

• Heavy metals (lead, mercury, cadmium)

• Ammonium (a breakdown product of protein)

• Certain toxins and metabolic waste

The key thing to understand? Zeolite isn't absorbed into your bloodstream. According to the European Food Safety Authority, it does its thing in your digestive tract and then gets eliminated in your feces. It can't travel around your body affecting things systemically; it only works where it is, in your gut.

This is important because it tells us zeolite is basically a physical "binder" rather than a drug that acts on your body's biology.

How does this mineral work inside your gut?

Think of zeolite as a super-selective magnet cruising through your digestive system.

Step 1: The binding dance

When zeolite enters your gut, its honeycomb structure and negative charge start attracting positively charged molecules floating around in there. It's not choosing specific molecules; it just grabs onto whatever fits the chemical profile.

Step 2: Locked and loaded

Once these molecules are trapped inside the zeolite's crystal structure, they're held tight. They can't be reabsorbed through your intestinal wall and back into your bloodstream.

Step 3: Exit stage left

The zeolite, with its cargo of bound molecules, makes its way through your digestive system and eventually leaves your body through normal bowel movements.

This is why people call zeolite a "binder" or "chelator"; it essentially escorts certain substances out of your body. Sounds pretty useful, right? And it can be for supporting general detoxification.

But here's the crucial distinction: binding toxins is completely different from killing living organisms like parasites. Medications that actually kill parasites work through specific biological mechanisms, disrupting the parasite's metabolism, paralysing it, and damaging its outer layer. Zeolite doesn't do any of that. It's just a rock with a honeycomb structure, not a biological agent.

Does it actually kill parasites?

Alright, let's get into the heart of the matter. You've probably seen claims online that zeolite can eliminate parasites. Maybe you've even seen before-and-after photos or testimonials. So what's the truth?

What human studies show (Spoiler: Nothing yet)

Here's the reality: there are no randomised controlled trials or human studies showing that zeolite kills or eliminates intestinal parasites.

Scientific reviews of zeolite focus on its safety, its ability to bind toxins, and its potential detox applications, but parasite treatment doesn't make the cut. When researchers examine what zeolite can actually do, killing parasites just isn't supported by evidence.

If you've seen claims suggesting otherwise, they're getting ahead of the science.

The animal studies everyone talks about

So where do all those claims come from? Usually, from two animal studies conducted way back in the 1980s. Let's look at what they actually found, because the details matter.

The rat study from 1983

Researchers fed rats a diet that included 10% zeolite, then infected them with a roundworm called Nippostrongylus brasiliensis. What they found was interesting: the zeolite seemed to change where the worms hung out in the intestines and affected worm numbers over time.

But, and this is a big but, the study didn't show that zeolite killed the worms. Instead, it looked like the zeolite changed the gut environment somehow, making it less comfortable for parasites. That's not the same thing as actively destroying them.

Also worth noting: this was in rats, with a specific type of worm that doesn't even infect humans. The findings are interesting from a research perspective, but they're not proof that it works in people.

The drug delivery study

The second study is even more misunderstood. Researchers took an actual anti-worming drug called tetramisole, loaded it onto zeolite particles, and found it killed more worms than the drug alone.

What does this tell us? That zeolite might be a good vehicle for delivering actual anti-parasitic drugs, like a taxi that helps the medicine get where it needs to go. But the zeolite itself wasn't doing the killing; the drug was. The zeolite was just the delivery system.

What about those lab studies?

You might also come across lab studies where zeolite was mixed with parasites in a petri dish. For example, one study showed that zeolite could inactivate Trypanosoma parasites (which cause sleeping sickness) when they sat together at fridge temperature for three days.

Here's why that doesn't mean much for your gut: your digestive system is 37°C (not fridge-cold), and food typically moves through in 24-72 hours (not three days sitting still). Lab conditions like this are so far removed from what actually happens in a human body that they don't tell us anything clinically useful.

What the evidence actually looks like (Side by side)

Let's put all this research in one place so you can see the full picture:

Looking at this objectively, none of these studies gives us evidence that zeolite acts as an anti-parasitic treatment in people.

How parasites are really treated (The evidence-based way)

If you're dealing with actual parasites, you need to know what actually works. Let's look at how these infections are properly diagnosed and treated in Australia.

When you have Giardia

Giardia is one of the most common parasitic infections in Australia. It's caused by a tiny organism called Giardia lamblia that you typically pick up from contaminated water.

What it feels like: Watery diarrhoea, stomach cramps, bloating, nausea, and sometimes fatigue.

How you know for sure: A stool test that looks for Giardia DNA (PCR test) or antigens.

What actually treats it: Medications called nitroimidazoles, specifically metronidazole or tinidazole. These are what NSW Health recommends as the proven treatment.

When you have worms

There are several types of worms that can infect humans in Australia:

• Threadworms (pinworms) - super common, especially in kids

• Hookworms

• Roundworms

• Whipworms

What it feels like: Depends on the type. Threadworms cause itchy bottoms (especially at night). Other worms might cause belly pain, diarrhoea, or you might actually see them in your feces. Hookworms can cause anaemia if left untreated.

How you know for sure: Stool tests looking for eggs and parasites, or the "sticky tape test" for threadworms.

What actually treats it: Medications called benzimidazoles, usually albendazole or mebendazole. Healthdirect outlines the standard approach to diagnosis and treatment.

If you've been travelling

Been overseas and come back with ongoing diarrhoea? Doctors follow a specific diagnostic process that includes:

1. Detailed questions about where you went, what you ate, and what water sources you used

2. Stool testing for common culprits (Giardia, Cryptosporidium, Entamoeba)

3. Checking for worms based on where you travelled

4. Treating with the right medication once they know what they're dealing with

The key principle: You test first to find out exactly what's going on, then treat it with the specific medicine that kills that particular parasite.

So, where does the "potential" come in?

Given that zeolite doesn't kill parasites, why do some practitioners still talk about it in relation to gut health and parasite protocols? Let's break down what "potential" actually means here.

Theory 1: It might change the gut environment

Based on that 1983 rat study, some people theorise that zeolite's binding activity could alter the chemical environment in your gut in subtle ways. Maybe it reduces certain metabolites or toxins that parasites like. Maybe it changes the pH slightly. Maybe it binds to molecules that parasites produce.

This isn't about killing parasites directly; it's more like making the neighbourhood less appealing so they don't thrive as well. It's a theory, though, not a proven fact.

Theory 2: It might mop up parasite metabolites

Some practitioners suggest that zeolite could bind to toxic byproducts that parasites release. In theory, this might help reduce some symptoms or support your body's natural immune response.

Again, this is speculative. We don't have studies proving this happens.

Theory 3: It supports your body's detox systems

This one's less about parasites specifically and more about general gut support. The idea is that by binding various toxins and waste products in your digestive tract, zeolite might help your body's natural elimination processes work better during treatment.

This is probably the most reasonable way to think about zeolite, as a general binder that might play a supportive role, but definitely not as an anti-parasitic treatment itself.

What these theories don't support

Let's be crystal clear about what these possible mechanisms DON'T mean:

• Zeolite doesn't "kill" parasites

• You can't use zeolite instead of the actual anti-parasitic medication

• You shouldn't expect parasites to clear up with zeolite alone

• You can't diagnose parasites based on how you feel after taking zeolite

The honest bottom line: At best, zeolite might play a minor supporting role in the gut environment during a comprehensive gut health protocol. But it's not a parasite treatment, and anyone suggesting otherwise is getting ahead of the evidence.

A sensible approach to using zeolite

Think of it as a supportive binder, not a treatment

Some practitioners incorporate zeolite powder into comprehensive gut health protocols based on its binding capacity. In this context, it's positioned as:

• A general detox support tool that works in your gut

• Something that might help "mop up" during a broader healing protocol

• A short-term binder (typically a few weeks, not months on end)

But always remember: This should happen alongside proper medical management if you actually have parasites, never as a replacement.

The Australian regulatory reality

If you're in Australia, you should know that therapeutic products containing zeolite fall under TGA regulation. Listed medicines have specific permitted indications, and "treating infections" isn't one of them.

What this means in practice:

• Products can talk about "supporting detoxification" or "binding toxins"

• They can't claim to treat, cure, or prevent parasitic infections

• All advertising must be accurate and evidence-based

This isn't just regulatory red tape; it's actually protecting you from misleading claims.

Choosing quality and using it safely

If you do decide to use zeolite (for general gut support, not parasite treatment), quality and safety matter a lot.

Not all zeolite is created equal

Since zeolite comes from the earth, it can potentially contain contaminants if it's not properly processed. You want to see:

• Certificate of Analysis (COA) from an independent lab

• Heavy metal testing results (lead, arsenic, cadmium, mercury)

• Microbial testing to ensure it's clean

• Particle size specifications (smaller particles generally mean more surface area for binding)

Why the focus on heavy metals? Lead exposure is a genuine public health concern, and historically, some clay-based products have contained concerning levels. Quality testing isn't optional.

The timing dance with medications

Here's something crucial: because zeolite is a non-selective binder, it can potentially grab onto medications and supplements you're taking, reducing how much your body actually absorbs.

The golden rule: Take zeolite at least 2-3 hours away from:

• All prescription medications

• Nutritional supplements

• Mineral supplements

• Meals (if you want maximum binding capacity)

If you're taking anti-parasitic medication, make sure zeolite is dosed at completely opposite times of day. You don't want it interfering with the medicine that's actually treating the infection.

Who should be extra cautious

Zeolite isn't suitable for everyone. Be especially careful or avoid it if you're:

• Pregnant or breastfeeding (we don't have enough safety data)

• Dealing with significant kidney disease

• Prone to constipation (zeolite can make it worse)

• Dealing with intestinal blockages or severe digestive disorders

• Under 12 years old (unless specifically guided by a healthcare provider)

Also, keep in mind:

• Stay hydrated: Zeolite can absorb water

• Watch your bowel movements: If you get constipated, back off

• Use it for limited periods: Think weeks, not months continuously

• Pay attention to your body: If you feel worse, stop

What to do if you're worried about parasites

Let's get practical. If you think you might have parasites, here's a sensible step-by-step approach:

Step 1: Actually find out if you have them

Don't guess based on symptoms alone; lots of gut issues can mimic parasites (IBS, food intolerances, SIBO, stress-related gut problems). Get proper testing:

• Tell your doctor about any travel, dodgy water exposure, or household members with symptoms

• Get a stool test (PCR for protozoa like Giardia, or ova & parasite examination for worms)

• Be honest about the full picture of your symptoms

Step 2: Get proper treatment if they're confirmed

If you actually have parasites, you need the right medication:

• Giardia gets treated with metronidazole or tinidazole

• Worms get treated with albendazole or mebendazole

• Follow the dosing instructions carefully and complete the full course

Step 3: Support your gut afterwards

Once the infection is properly treated, you can think about supportive measures:

• Probiotics to help restore your gut microbiome

• Good nutrition to address any deficiencies from malabsorption

• Gut healing protocols, if needed

• If appropriate, zeolite as a short-term binder (with proper timing and realistic expectations)

Step 4: Prevent it from happening again

• Wash hands properly (sounds basic, but it's huge)

• Be careful with water and food when travelling

• If someone in your household has threadworms, treat everyone at the same time

• Keep pets dewormed if relevant

Step 5: Follow up if things aren't improving

If symptoms stick around after treatment:

• Get re-tested

• Consider other explanations (post-infectious IBS is a real thing)

• See a gastroenterologist if needed

Frequently asked questions

Can zeolite actually kill parasites in humans?

Based on current evidence, no. We have no human clinical trials showing zeolite eliminates parasites. The animal studies suggest it might affect the gut environment in ways that influence parasite behaviour, but that's not the same as being an anti-parasitic treatment for people.

Does zeolite get absorbed into my body?

Nope. Research confirms that zeolite passes through your digestive system and comes out the other end unchanged. It only works in your gut, not systemically throughout your body.

What's the actual treatment for parasites in Australia?

It depends on what parasite you have:

• Giardia: Metronidazole or tinidazole (prescription medications)

• Worms: Albendazole or mebendazole (available over-the-counter for some types, prescription for others)

The key is getting properly diagnosed first, then treating with the right medication.

Is zeolite safe to take?

Generally, yes, when you use a quality-tested product and time it properly away from medications. But be cautious if you're pregnant, breastfeeding, have kidney issues, or deal with constipation. And always choose products with independent lab testing to ensure they're free from heavy metal contamination.

Can I use zeolite instead of anti-parasitic medication?

No. If you have confirmed parasites, you need proper medical treatment. Zeolite might have a role as a supportive tool within a broader gut health protocol, but it's not a replacement for evidence-based medical care.

Why do those animal studies get talked about so much?

Because they're basically the only research that exists on zeolite and parasites, even though it's from the 1980s and done on rats. One study showed zeolite affected the gut environment in a way that influenced worms; another showed zeolite could help deliver anti-parasitic drugs more effectively. Neither proves that zeolite alone kills parasites in humans, but they get misinterpreted a lot online.

How should I take zeolite if I'm using it for gut support?

If you're working with a healthcare practitioner and incorporating zeolite into a gut health protocol:

• Take it 2-3 hours away from all medications and supplements

• Drink plenty of water

• Use it for short periods (a few weeks) rather than indefinitely

• Watch your bowel habits, stop if you get constipated

• Choose a product with quality testing certificates

Always work with a qualified practitioner rather than self-treating.

So, what’s the reality?

So, does zeolite kill parasites? No, it doesn't.

That might be disappointing if you were hoping for a simple, natural solution, but it's the truth based on current evidence. And honestly? That's okay. Zeolite can still potentially play a supportive role in gut health, just not as a parasite treatment.

Here's what we know zeolite is:

• A volcanic mineral with unique binding properties

• A gut lumen binder that isn't absorbed into your bloodstream

• Something that may help support general detoxification when used appropriately

• Generally safe when quality-controlled and properly timed

• A potential tool within comprehensive, practitioner-guided protocols

Here's what zeolite isn't:

• An anti-parasitic treatment

• A replacement for proper diagnosis and medication

• Supported by human clinical trials for parasite elimination

• Appropriate for self-diagnosing or self-treating parasitic infections

The evidence-informed approach looks like this: If you're concerned about parasites, get tested. If you have them, treat them with the appropriate medication. Support your gut health with good nutrition, probiotics, and lifestyle habits. And if you're working with a practitioner who recommends zeolite as part of a broader gut support protocol, make sure it's positioned realistically, as a binder that might offer some general support, not as an anti-parasitic agent.

By being honest about both what zeolite can do and what it can't, we can make better-informed decisions about our health. And if you're looking for zeolite backed by quality testing and transparent information, companies like Nourishme Organics provide detailed education around zeolite's actual properties and appropriate uses within gut health protocols.

The goal isn't to sell you on something that doesn't work; it's to give you accurate information so you can make the best choices for your health. When it comes to parasites, that means evidence-based medical treatment. When it comes to general gut support, that's where properly used zeolite might have a place.

Disclaimer: This article is for educational purposes and doesn't constitute medical advice. If you suspect you have parasites or any gut health issue, see a qualified healthcare professional for proper diagnosis and treatment. Always consult your doctor before starting any new supplement, especially if you're pregnant, breastfeeding, taking medications, or have any health conditions.

If you're new to all this gut health stuff and just want some straightforward, no-nonsense answers, you've come to the right place. We get it - trying to figure out what's actually best for your body can feel overwhelming. This article is here to walk you through the keto diet step-by-step, using simple language you don't need a science degree to understand. We'll look at how it's supposed to work, the real pros and cons people experience, and most importantly, we'll dive deep into what following a ketogenic diet might mean for the long-term health of your gut.

So, what exactly is the Keto diet?

The Keto diet in a nutshell

Let's break it down without the confusing jargon. At its heart, the keto diet is a complete overhaul of what you put on your plate. Most of us are used to eating a diet that's pretty heavy on carbohydrates. Think about a typical day: toast or cereal for breakfast, a sandwich for lunch, pasta or rice with dinner. Our bodies are trained to run on the quick energy from those carbs.

Keto turns that entire idea on its head. Instead of carbs, you make healthy fats the star of the show. Your meals become built around things like avocado, olive oil, nuts, and fatty fish. You eat a moderate amount of protein, and you drastically cut back on the amount of carbohydrates you consume. We're talking about reducing them to a very small amount—often less than 50 grams of net carbohydrates per day. This shift to a high intake of healthy fat and protein is the core of the plan. To put that in perspective, a single medium banana has about 25 grams of carbs. So, you can see it's a significant change.

How does it actually work? The switch to Ketosis

This might sound a bit scientific, but stick with us—it's pretty cool. The main goal of eating this way is to get your body into a natural metabolic state called ketosis.

Normally, when you eat carbs, your body breaks them down into glucose (a type of sugar), which then becomes your primary source of energy. It's like your body's default setting. But when you suddenly stop supplying it with enough carbs to burn for energy, it has to go looking for a Plan B. After a few days of very low carb intake, your body cleverly switches gears. It starts breaking down stored fat into molecules called ketones in your liver. These ketones then become the new, super-efficient source of energy for your brain and muscles. This is the famous metabolic state where your body becomes a machine that burns fat, using fat for energy.

What do you actually eat? A practical guide

Reading that, you might be thinking, "Okay, but what's left to eat?" It's a fair question! It's easier to understand with a clear picture. Here’s a practical guide to what fills your plate and what stays off it on a keto plan:

So, what does a typical day look like? It might feel strange at first, but it can be surprisingly satisfying. Breakfast could be a cheesy omelette with spinach and avocado. Lunch might be a large salad with grilled chicken, plenty of olive oil-based dressing, and a handful of nuts. Dinner could be a piece of salmon with a side of creamy cauliflower mash and roasted asparagus. The key is to focus on getting your essential vitamins and minerals from the nutrient-dense foods you can eat, like leafy greens and high-quality meats. And for those times when you really miss bread, having a recipe for easy Keto Bread Rolls can be a total game-changer for staying on track.

Keto and your gut: The good and the not-so-good

How it might help your gut

When you approach the keto diet in a thoughtful, healthy way, there are some potential benefits for your digestion that might make you feel better.

One of the biggest advantages is that you're automatically cutting out a huge number of modern dietary troublemakers. By eliminating most processed foods, refined sugars, and white flours, you're giving your gut a break from the very things that commonly cause inflammation, bloating, and discomfort. For many people, simply removing these irritants leads to a calmer, happier digestive system within a few weeks. It's like clearing out the clutter that's been stressing your gut out.

Some people with specific digestive sensitivities, such as Irritable Bowel Syndrome (IBS), also report feeling better. This can sometimes happen because the diet inadvertently reduces their intake of certain fermentable carbs known as FODMAPs, which are well-known triggers for IBS symptoms like gas and bloating. However, it's crucial to remember that gut health is incredibly personal. What works wonders for one person might not work for another, and the restrictive nature of the diet can sometimes make it hard to get all the nutrients you need. This is why it's always a good idea to talk to a professional, like the dietitians at Dietitians Australia or a Clinical Nutritionist, before making any big changes.

The potential downsides for your gut

Now, let's have an honest conversation about the challenges. While there can be upsides, the keto diet also presents some very real hurdles for your digestive system, particularly when you're just starting.

You've probably heard of the "keto flu" – the headaches, fatigue, and irritability that can hit in the first week as your body adapts to using fat for energy. Well, constipation is another extremely common side effect during this transition phase. This usually happens because your fibre intake takes a nosedive. Many of the foods richest in fibre—like whole grains, beans, and lentils—are also high in carbohydrates and are therefore limited on a strict keto plan.

This brings us to the core dilemma for your gut microbiome: the fibre dilemma. Your gut is home to trillions of bacteria, and the beneficial ones are absolutely crazy about dietary fibre. It's their primary food source. When you feed them a diverse range of fibres, they thrive, multiply, and help keep your gut lining healthy. However, if you follow a very strict version of this diet for the long term, you might struggle to provide enough of that varied fibre to keep all your friendly gut bacteria happy and diverse. This is a really important consideration, because a resilient and healthy gut is fundamentally linked to having a wide variety of bacterial species. As highlighted by health authorities like Healthdirect, being aware of these potential digestive issues is a key part of considering a ketogenic diet.

Is the Keto diet a good fit for you?

Who is it for?

It's important to be realistic. The keto diet isn't a magic bullet or a one-size-fits-all solution. However, it can be a very effective tool for certain goals and medical conditions.

It's most famous for facilitating significant and relatively rapid weight loss. By switching your body's primary fuel source to fat, a state where it burns fat efficiently, it can be very effective for shedding kilograms. Beyond weight loss, it has a long and well-established history as a medical therapy for reducing seizures in people with epilepsy, especially children. More recently, it has gained attention for its potential benefits in improving insulin sensitivity and blood sugar control, which is why it's often explored by people with Type 2 Diabetes—always under medical supervision.

This leads to the most critical point we can make: please, please talk to your doctor, an Accredited Practising Dietitian (APD) or a Clinical Nutritionist before you even think about trying keto. It is a major physiological shift, not just a simple diet change. It can affect medication levels, kidney function and isn't safe for everyone, especially those with certain pre-existing health conditions. Professional guidance is non-negotiable.

What you need to ask yourself

Before diving in, the biggest question to ask yourself is about sustainability. Can you honestly see yourself eating this way for more than just a few months? The best eating plan for you is one that you can maintain without making you feel miserable, isolated, or deprived. A yo-yo dieting pattern is often worse for your metabolism and gut health than never starting a restrictive diet in the first place.

Ultimately, you are the expert on your own body. It will send you signals. If you try keto and feel fantastic, with more energy and better digestion, that's a great sign. If you feel constantly run-down, obsessed with food, or your digestive issues get worse, that's your body telling you that something isn't right. Learning to listen to those cues is one of the most valuable skills you can develop on your health journey.

So, is Keto for you?

Experimenting with different ways of eating, like keto, is all part of the journey to finding what makes you feel your absolute best. It can undoubtedly be a powerful tool for specific goals, but it's vital to weigh those short-term benefits against the long-term health of your gut microbiome, which plays a role in everything from your immunity to your mood.

Here at Nourishme Organics, we're passionate about gut health because we've seen firsthand how a happy gut is the foundation for overall well-being. We believe that what happens in your gut doesn't stay in your gut—it influences your energy, your skin, and how you feel every single day.

Whatever path you choose, the ultimate goal is to find a joyful, balanced approach to health that makes you feel vibrant and well. If you're curious to learn more about how different lifestyle strategies interconnect, you might find our article on intermittent fasting, ketosis, and biohacking an interesting next read. Remember, it's not about finding the perfect diet, but about finding the right approach for you and your unique gut.

So, what exactly is colostrum?

Colostrum is often called “first milk",  the special fluid that mammals produce in the first few days after giving birth. It’s packed with protective proteins like immunoglobulins, along with peptides, minerals and growth factors that help lay the foundation for health.

When it comes to supplements, most colostrum is sourced from cows. This bovine colostrum is gently dried into a powder you can mix into water, smoothies or even yoghurt. Think of it less like medicine and more like a concentrated food that works alongside your everyday diet.

Interestingly, studies into human colostrum show many of the same immune-protective qualities. That’s why bovine colostrum supplements have become such a popular way to bring those natural benefits into daily life, extending the kind of support our bodies are designed to recognise.

How colostrum can support you every day

Everyone’s experience with colostrum looks a little different. Some notice shifts in digestion, others feel energy changes, and for many, it’s the quieter improvements that add up over time. Still, there are some common threads that show up again and again,  the kinds of health benefits people talk about when colostrum becomes part of their routine.

A calmer gut and stronger gut lining

Your gut lining acts like a gatekeeper, separating what you eat from the rest of your body. When that barrier feels stressed, it can show up as bloating, sensitivity or unpredictable digestion. Colostrum brings in immunoglobulins and peptides that help keep this environment balanced. That’s why people often turn to it when travelling, stress or changes in diet throw their system off, and they want digestion to feel calmer and more predictable.

Steadying your immune system

Colostrum doesn’t force the immune system in one direction. Instead, it gives your body raw materials to lean on when life gets demanding. Many people describe feeling less run-down during busy periods, or steadier when surrounded by crowds or seasonal bugs.

Research suggests that its naturally high levels of immune proteins play a role in supporting a balanced immune response. In practice, that might mean fewer dips in energy and a stronger sense of everyday resilience. For those curious about the bigger picture, there’s growing evidence around the broader benefits of bovine colostrum and how it connects back to immune function.

Recovering better and feeling stronger

Colostrum also contains natural growth factors, which is why some people lean on it during times of high stress or physical exertion. It isn’t about overnight results,  it’s about steadier recovery and more consistent energy. For athletes, there’s interest in how colostrum might influence exercise performance and training resilience, with many reporting that it helps them bounce back more smoothly after long sessions or travel. For everyday life, that same support can translate into fewer crashes and more dependable stamina.

When gut and skin health go hand in hand

The state of the gut and immune system often shows up on the skin. While colostrum isn’t a beauty product, its internal support can sometimes bring about external changes, such as skin that feels calmer, heals more quickly, or simply looks healthier. It’s another reminder of how closely the gut, immunity and skin are connected, and why many see colostrum as a whole-body ally rather than a single-purpose supplement.

For anyone managing ongoing health challenges

When fatigue lingers, digestion feels unpredictable, or recovery takes longer than it should, it’s easy to feel worn down. If you’re in that place, you’re probably looking for support that doesn’t add more complexity to your day. That’s where colostrum can make sense; it’s gentle, straightforward, and easy to work into what you’re already doing.

A scoop stirred into water or yoghurt doesn’t demand big lifestyle changes. For many people, the real benefit isn’t a dramatic shift overnight but something subtler: fewer “bad days,” steadier energy, and a greater sense of consistency. That foundation often makes it easier to stick with the other pillars that matter: good food, movement, rest and the guidance of a trusted practitioner.

Who colostrum is (and isn’t) for

Colostrum can be a helpful addition for many people, but it isn’t the right fit for everyone. Because it’s a dairy-derived product, anyone with a true dairy allergy should avoid it altogether. If you’re pregnant or breastfeeding, it’s best to check in with your doctor before adding it to your routine.

Those taking medication or managing ongoing health conditions will also benefit from a quick conversation with a trusted practitioner, just to make sure there aren’t any conflicts. And if you follow a strict vegan lifestyle, colostrum won’t be suitable, though there are plenty of plant-based options to support gut and immune health that can be explored instead.

Simple ways to take colostrum every day

Colostrum works best when it becomes part of your everyday rhythm, and the simplest routines are usually the ones that stick. Most people like to start small, maybe half a serving at first,  just to see how their body feels before moving up to the full amount.

Pick a time you rarely forget, like breakfast or a mid-morning break. Take in chewable tablet form, or stir the powder into cool water, nut milk, or even blend it into a smoothie. If you prefer food, it mixes easily with yoghurt or overnight oats. The only thing to avoid is very hot drinks, since heat can reduce the activity of some of its sensitive proteins

If you’re already taking other supplements or medicines, it can help to space them out across the day so your body has time to process each one. And as with most powders, store your jar in a cool, dry place with the lid sealed tightly so it stays fresh.

What to look for in a good colostrum powder

Walking down the supplement aisle or scrolling online, it can feel like every brand is shouting about being the best. The truth is, there are a few simple markers that can help you sort through the noise.

• Source transparency: Look for brands that clearly explain where their colostrum comes from and how it’s collected. Knowing the origin gives you confidence in what you’re putting in your body.
  

• Gentle processing: Colostrum is sensitive to heat, so low-temperature drying is important for keeping its delicate compounds intact.
  

• Testing: Independent batch testing shows that a company takes quality and safety seriously.
  

• Simplicity: Short ingredient lists are usually best. An unflavoured powder with no unnecessary fillers gives you the flexibility to mix it into whatever you like.
  

• Local support: Buying from within Australia makes reordering easy and ensures you can get quick answers if questions come up.

When comparing options, many people focus on the immunoglobulin content or the “high concentration” claims on labels. While this number can be useful, it’s only part of the picture. The real benefits of colostrum come from how all of its natural compounds work together, not just from one figure on the back of a jar.

FAQs

Is colostrum powder dairy-free?

No, colostrum is a dairy product, so it isn’t suitable for anyone with a true dairy allergy. The good news is that it usually contains lower levels of casein and lactose than regular milk. Some people who are mildly lactose sensitive find they tolerate it better, though this can vary a lot from person to person. If you’re unsure, the safest approach is to start with a very small amount and see how your body responds, ideally with guidance from a practitioner who knows your history.

Can children take colostrum? 

Newborns naturally make their own colostrum, but some parents wonder about introducing it later on. Because every child is different, it’s best to check with a paediatrician or another qualified health professional before using it. If it is recommended, make sure you’re using a product that’s appropriate for children and stick to the serving sizes suggested for their age. Adult powders are more concentrated and not designed for little ones.

Does colostrum break a fast?

Yes. Colostrum contains proteins, carbohydrates and calories, which means it will break a strict fast. That said, some people like to use colostrum as the very first thing they take when they finish fasting, because it’s gentle on the gut and easy to absorb. If you’re fasting for health reasons, whether that’s gut rest, immune support or metabolic health, talk it through with your practitioner to figure out if it still fits your goals.

How long does it take to notice anything?

There’s no single timeline, but many people start to feel small shifts in digestion within a couple of weeks. For others, the changes are more subtle, maybe steadier recovery after exercise, fewer dips in energy, or less “tummy drama” during stressful times. A fair window to assess is four to eight weeks of consistent use, alongside good sleep, nutrition and movement. Keeping a simple note of how you’re feeling day to day can help you see patterns that might be easy to miss otherwise.

Can colostrum be taken with probiotics or medication?

Colostrum and probiotics are often taken together, since they work in complementary ways to support gut balance and immune health. If you’re taking prescription medication, though, it’s always best to double-check with your doctor or pharmacist. Sometimes it’s just a matter of leaving a gap of a couple of hours between colostrum and your medication, but getting advice for your specific situation is the safest approach.

How should it be stored?

Keep your colostrum powder sealed tightly in its jar and store it in a cool, dry cupboard away from sunlight. Moisture and heat can damage the powder and cause clumping, so avoid keeping it near the stove or in a steamy spot like above the kettle. Make sure to always use a clean, dry spoon; even a little bit of water can spoil the texture.

Where colostrum fits into the bigger picture

Colostrum has been valued for centuries as nature’s way of giving newborns a strong start. What’s fascinating is how that same nourishment is now being explored well beyond infancy, not just for growth and development, but for the way it may support digestion, steady immune function, and even recovery after exercise. Modern research into colostrum from cows shows that its naturally high levels of protective proteins set it apart from ordinary dairy, and that’s what continues to spark interest today.

People turn to it for many different reasons. For some, it’s about making digestion feel more predictable. For others, it’s the hope of boosting immune resilience. And for a growing number, it’s about curiosity around how colostrum might influence exercise performance and recovery. Whatever the motivation, the common thread is usually the same: people want steady, sustainable support they can count on.

If you’d like to try it for yourself, it helps to start simple. Pure Colostrum Powder is unflavoured, blends easily into food or drink, and keeps the focus on quality. And with Nourishme Organics, the bigger picture is always gut health. Alongside colostrum, there’s a wider focus on fermented foods, probiotics and gut-friendly tools that all connect back to the same goal, supporting the foundation of wellbeing through a healthier microbiome.

The bottom line on colostrum

Colostrum powder isn’t a quick fix or a miracle cure, and that’s not the point. What makes it powerful is its consistency. As a gentle, food-based support for the gut, immune system and recovery, it works quietly in the background, helping create more good days and fewer setbacks. Over time, those small, steady wins can add up to something meaningful. And sometimes, that kind of dependable support is exactly what makes everyday life feel a little lighter.

Vivomixx and VSL#3 are both high-strength probiotics, each with 450 billion CFU from eight strains that need cold storage to stay potent. The main difference lies in their history.

Most older studies you’ll see under “VSL#3” tested the original De Simone formulation. That formula now continues as Vivomixx in many regions and Visbiome in the US. The VSL#3 available today carries the same name but is produced differently.

If you want the exact formulation used in those trials, Vivomixx (or Visbiome) is your match. If your priority is a powerful probiotic that’s trusted and accessible in Australia, VSL#3 is often the practical choice. Just make sure to buy from a retailer who ships express, and check in with your health professional before starting.

If VSL#3 or Vivomixx used to be your go-to and now the other pops up everywhere, you are not imagining the mixed messages. Lots of people are asking the same thing. Both sit in the high-potency camp, and both get talked about a lot, which makes the noise even louder. We will keep this friendly, practical and grounded in what matters for your gut.

Your body is processing food all day. With every meal, your gut microbiome shifts a little. That is normal. The probiotic you choose should fit into that rhythm. The right fit can support a healthy gut and help you improve your gut health over time when it sits alongside basics like whole foods, fibre, sleep and stress care.

There is also a bigger picture. A well-balanced gut talks to your immune system and your brain. That is why people often link the gut with mental health and overall health. None of this is about quick fixes. It is about picking a product that matches your goals and using it consistently.

So let’s untangle the history, explain what changed and what stayed familiar, and help you choose the option that suits your routine and your gut.

Why all the confusion?

It helps to think of it like a chef and a restaurant. For years, a well-known recipe was served under the name VSL#3. When the partnership ended, the chef took the original recipe and continued it elsewhere under new names — Vivomixx in Europe and Visbiome in the US. The restaurant kept the old name, VSL#3, but began serving a different recipe.

That’s why articles, reviews, and even research papers can feel contradictory. People are often talking about the same name but not the same formulation. When you search Vivomixx vs VSL3, what you’re really looking for is clarity on which product today supports your gut microbiome, immune system, and overall health in a way that fits your goals.

Vivomixx at a glance

What’s inside?

Vivomixx contains eight strains, including Streptococcus thermophilus, several Bifidobacterium species, and several Lactobacillus species. Each 4.4 g sachet provides 450 billion CFU. The labels list the exact strain identifiers, which helps with transparency.

These strains are intended for broad gut microbiome support, which can influence digestion, immune system balance, and day-to-day comfort.

How should it be handled?

Vivomixx must be kept refrigerated at 2–8 °C. Unopened sachets can handle a short period at room temperature, which helps during travel or delivery, but it’s best to keep them cold to protect potency.

Storing cold helps protect viability, which matters if your goal is to improve your gut health and maintain a healthy gut.

Who is it for?

Vivomixx is often chosen by people who want to stay close to the body of research originally labelled as VSL#3 in clinical trials. It can appeal to gut health enthusiasts who like knowing the exact strain names, as well as those working with practitioners on targeted gut support.

This can be a fit if you are focused on overall health outcomes and you want a product that supports the gut microbiome while your body is processing food all day long.

VSL#3 at a glance

So, what are you buying?

In Australia, VSL#3 is available as an 8-strain, 450-billion CFU probiotic sachet. Like Vivomixx, it needs to be stored refrigerated when you receive it.. While today’s formulation is not identical to the original De Simone recipe, many people still turn to VSL#3 because it is well-recognised, locally available, and backed by years of practical use.

It’s less about comparing old research line by line, and more about asking: does this product fit into my routine, my diet, and my wider approach to gut health? For many, the answer to VSL#3 is yes.

Who does it suit?

VSL#3 makes sense if you want a high-potency probiotic you can buy in Australia without jumping through hoops. It works well for people who want a product they can trust to support a healthy gut, help balance the gut microbiome, and contribute to overall health in a consistent, practical way.

What the research really says

A simple way to read the science is this: match the product in your hand to the product in the paper.

• Pouchitis: Randomised trials using the original formulation found it helped maintain remission in chronic pouchitis after antibiotics. In one study, most patients who took the probiotic stayed in remission at one year, compared with very few on placebo. Clinical guidelines note this evidence when discussing treatment options.
  

• Ulcerative colitis: Several trials and reviews explored high-potency probiotics as an add-on to standard care in mild to moderate UC. Results vary, but overall they suggest a role for multi-strain probiotics in helping some people reach remission when guided by a clinician.
  

• IBS: Results here are mixed. Some studies showed symptom improvements, while others didn’t. That’s common in IBS research — outcomes depend on the strain, dose, and duration. It’s a reminder that probiotics are not one-size-fits-all.

Bottom line from the science: High-strength blends can be useful, especially for specific conditions like pouchitis. But results depend on the formulation and the person. If your goal is to improve your gut health day to day, focus on products you can access consistently, that fit your lifestyle, and that have a reputation for quality. For Australians, VSL#3 often ticks those boxes.

How to choose with confidence

Start with your goal

Are you looking to support remission after antibiotics, ease ongoing digestive issues, or simply strengthen your gut microbiome as part of better energy, mental health, and overall health? Write that goal down — it will guide your decision.

Check the strains

Labels that list specific strains (not just species) give you clarity. It shows you exactly what you’re putting into your body, and helps you align with research where it exists.

Look beyond the numbers

450 billion CFU sounds impressive, and it is. But more is not always better. What matters is how the strains work together and whether the product fits your needs. Think of CFU as one piece of the puzzle, alongside fibre, diet, sleep, and the way your body is processing food every day.

Keep it cold

Both Vivomixx and VSL#3 need refrigeration when you receive it. Always buy from a retailer that stores and ships express. 

Work with a professional

If you’re managing IBD, IBS, or other ongoing issues, involve your gastroenterologist or practitioner. Probiotics are part of the bigger picture — one that includes diet, prebiotics, lifestyle, and sometimes testing.

Bringing it all together 

When you read about Vivomixx vs VSL3, you’ll see the shared history but also the differences. Vivomixx carries on the original formulation under a new name. VSL3 continues under its own path. Both have their place, but if you’re in Australia and want a product that is accessible, trusted, and easy to integrate into your routine, VSL3 often feels like the practical choice.

At the end of the day, it’s not about which product “wins,” but which one fits your healthy gut goals and helps you feel your best.

Buying in Australia and getting the right support

If you decide to try VSL#3, choose a specialist retailer who understands gut health and takes care with express delivery. Nourishme Organics is an Australian store focused on evidence-informed gut health, fermented foods, and practitioner-grade supplements. You’ll get refrigerated shipping for heat-sensitive products, plus support on how to pair probiotics with diet and lifestyle so you can really improve your gut health.

Frequently asked questions

Are Vivomixx and VSL#3 the same product?

Not anymore. They share the same roots, but they’ve taken different paths. For years, clinical trials used a blend known as the “De Simone formulation,” which was sold under the VSL#3 name. After 2016, that original formula was continued under the names Vivomixx (in many regions) and Visbiome (in the US). The VSL#3 you see on shelves today is made differently, even though it carries the same name and strength. This is why the conversation around Vivomixx vs VSL3 can feel confusing — they’re connected historically, but they aren’t identical products anymore.

Why do some articles still say VSL#3 when they mean the original formulation?

It comes down to timing. When the early studies were published, the product was sold under the VSL#3 name. Years later, the original formula continued under Vivomixx and Visbiome. But research papers, blogs, and even healthcare professionals sometimes keep using the old name, even though the recipe changed hands. It takes time for the language to catch up — so if you’re reading older studies, remember that “VSL#3” might actually mean what we now call Vivomixx or Visbiome.

Which has stronger evidence for pouchitis?

The clearest evidence is for the original De Simone formulation. In several trials, patients with pouchitis who took the probiotic stayed in remission much longer compared with those on a placebo. That’s significant. If you’re aiming to follow the evidence literally, Vivomixx (or Visbiome in the US) reflects that research history. That said, VSL#3 is still chosen by many people in Australia because it’s accessible, practitioner-trusted, and easier to integrate into daily life. If pouchitis or IBD is a concern for you, it’s best to review these options with your gastroenterologist.

Does VSL#3 still have 450 billion CFU and 8 strains?

Yes, it does. The current Australian VSL#3 contains 450 billion CFU and lists eight strains on the label. While it’s not the same formulation used in older studies, it remains one of the most potent probiotics you can buy locally. The strength and multi-strain approach are why many gut health enthusiasts reach for it when they want more than just an everyday probiotic.

What exactly is in Vivomixx?

Vivomixx is very transparent about its strain list. Each sachet contains 450 billion CFU from eight named strains: Streptococcus thermophilus, Bifidobacterium longum, B. breve, B. infantis, Lactobacillus acidophilus, L. plantarum, L. paracasei, and L. delbrueckii subsp. bulgaricus. Each has been carefully chosen to work together in supporting the gut microbiome, immune system balance, and digestive function.

Do both need to be kept in the fridge?

Yes — refrigeration is essential. Both Vivomixx and VSL#3 should be stored at 2–8 °C to keep the bacteria alive and effective. Both allow for a short room-temperature window while unopened, which helps for travel or shipping, but ideally, both products should go straight back in the fridge when you get them home. Think of cold storage as part of the investment in keeping your probiotics potent.

How long should I try a probiotic before judging results?

Give it time. A realistic window is 4 to 8 weeks, unless your practitioner advises otherwise. During that period, keep track of simple things like bloating, stool consistency, energy levels, and overall comfort. The gut microbiome doesn’t transform overnight, so consistency is key. If you notice changes earlier, that’s a bonus, but patience usually pays off.

Can I take these with antibiotics?

Many people do, often leaving a gap of a few hours between the antibiotic and probiotic dose. The idea is to give the probiotic a better chance to reach your gut. That said, timing can vary depending on the antibiotic, so it’s always best to check with your doctor or pharmacist. They’ll help you get the most from both.

Are these suitable if I have a diagnosed condition like IBD?

They can be, but this is where professional guidance is important. There is published evidence for the De Simone formulation in certain IBD contexts, particularly pouchitis and ulcerative colitis. However, every case of IBD is unique, and what works for one person may not work for another. If you’re living with a chronic condition, decisions about probiotics should always be made with your gastroenterologist.

What if I am sensitive to probiotics?

It happens. Some people feel gassy, bloated, or unsettled when they first start a high-strength probiotic. The best approach is “low and slow.” Try half a sachet, see how you go, and build up gradually. If symptoms continue or feel uncomfortable, pause and talk with your practitioner. Your gut microbiome is unique, so it’s worth finding the pace that works for you.

Where should I buy in Australia?

Always buy from a retailer that understands gut health and handles probiotics with care. Heat can kill potency, so cold-chain storage is non-negotiable. Nourishme Organics is one of the few Australian retailers that specialises in this. Not only do they ship VSL#3 refrigerated, but they also provide education and guidance on how to use probiotics alongside diet, prebiotics, and lifestyle changes. That way, you’re not just buying a product — you’re building a plan to truly improve your gut health.

It’s one of the most widely researched, practitioner-recommended probiotics in the world. And now, with Vivomixx no longer available in Australia, many people are wondering what they can use instead, and how to find a product they can trust.

So, let’s break it down: what VSL#3 is, who it’s for, and how you can buy it safely and reliably in Australia.

A High-Potency Probiotic for Gut Health Recovery

Most everyday probiotics are designed to support general wellness. They’re often low-strength, include just a couple of strains, and are fine if you’re looking for a light maintenance option.

But VSL#3 is different.

It’s a high-strength, multi-strain probiotic specifically used in clinical settings for people dealing with more persistent or complex digestive issues. Each sachet delivers a huge 450 billion CFUs (colony-forming units) made up of eight scientifically studied strains, including different species of Lactobacillus, Bifidobacterium, and Streptococcus thermophilus.

These strains are chosen not just for what they do individually, but for how well they work together, helping to rebuild microbial diversity, support a healthier gut lining, and reduce inflammation in the digestive tract.

Why People Turn to VSL#3 When Nothing Else Works

VSL#3 isn’t a general probiotic you grab off the shelf. It’s often recommended by gastroenterologists, integrative doctors, and gut health practitioners when other options just haven’t made a dent.

So, when is it typically used?

Rebuilding the gut after antibiotics

Antibiotics don’t just target bad bacteria; they wipe out the good stuff too. VSL#3 offers high-volume, targeted support to help rebuild what’s been lost.

Managing symptoms of IBS, IBD or SIBO

These conditions often involve a mix of inflammation, imbalance, and digestive distress. VSL#3 is formulated to help ease symptoms and promote long-term microbiome recovery.

Post-surgery or post-flare-up recovery

Whether you’re coming out of gut-related surgery or recovering from a digestive flare, VSL#3 is often used to help reset and stabilise the gut.

Bloating, irregularity, or gut discomfort that just won’t shift

For people who’ve tried all the basics, dietary tweaks, over-the-counter probiotics, and lifestyle changes, VSL#3 can be a next step when nothing else seems to be making a real difference.

Long-term gut depletion from stress, diet, or illness

Even without a formal diagnosis, life takes a toll on your microbiome. If you’ve been under stress, eating restrictively, or recovering from illness, this is where a well researched probiotic like VSL#3 can help support your reset.

Here’s What to Use Instead Now That Vivomixx Is Gone

For a long time, Vivomixx was the probiotic that filled this niche in Australia. It was widely used, particularly for more advanced gut support.

But now that Vivomixx has been pulled from the market, many people are unsure what to replace it with.

Here’s what most people don’t know: VSL#3 and Vivomixx were developed from the same original scientific formulation. Over time, they became separate brands, but they’ve always been used for the same types of gut health concerns, with similar CFU counts and strain diversity.

So now that Vivomixx is no longer available, VSL#3 is considered the closest replacement, and it’s already being recommended by many of the same practitioners who once relied on Vivomixx.

How VSL#3 Compares to Standard Probiotics

If you’ve only used typical supermarket probiotics before, here’s how VSL#3 stacks up:

Potency

Most probiotics offer 5–20 billion CFUs per serve. VSL#3 delivers 450 billion in one sachet.

Strain diversity

Instead of just one or two strains, VSL#3 includes eight, selected to work synergistically in the gut.

Practitioner Preferred 

VSL#3 isn’t for casual or one-off use. It’s typically used under practitioner guidance, or by people who’ve already explored the basics and need deeper, more structured support.

Proper storage

Because this is a live culture product, it must be freeze dried. If it’s not produced and handled  properly, from manufacturing through to delivery, the potency can drop significantly. And that’s where choosing the right supplier becomes essential.

Where to Buy VSL#3 in Australia (and Why Handling Matters)

Yes, you can now get VSL#3 in Australia. But not every retailer handles it the way it needs to be handled.

Because this is a live, high-strength probiotic, proper storage and express shipping are critical. If it’s been sitting on a shelf or in a warm warehouse, the bacteria inside may no longer be viable, and you won’t get the benefits you’re looking for.

That’s why ordering VSL#3 from Nourishme Organics gives you peace of mind. We’ve designed every step of our handling process to protect the integrity of the product, from cold storage to delivery.

Here’s how we do it:

• Cold-chain storage and rapid dispatch
   VSL#3 stays refrigerated right up until we pack and send it.
  

• Express shipping only
   We ship Monday to Wednesday to avoid weekend delays. That means it’s not stuck in transit longer than it should be.
  

• Thermal packaging with ice packs
   Every order is packed in insulation with chilled ice packs to maintain temperature during delivery.
  

• Same-day dispatch
   Order before 10 am AEST and we’ll send it out that day.
  

• Support from gut health specialists
  Our team is here if you need guidance, because we don’t just sell probiotics, we understand them.

How to Take and Store VSL#3

Each box contains 30 sachets. The powder is tasteless and mixes easily into water, juice, or yoghurt, just be sure not to use hot liquids, as heat can damage the live bacteria.

Most people take one sachet per day, but the right dose for you might vary depending on your health goals or what your practitioner recommends.

And once it arrives? Straight into the fridge. Keeping it cold is key to keeping it effective.

Is VSL#3 Right for You?

If you’ve been cycling through generic probiotics with little or no impact, or if your practitioner has told you to look for something well researched, VSL#3 could be exactly what your gut has been waiting for.

It’s not a quick fix, and it’s not meant to be. But for people who’ve been managing complex gut issues for a while, this is often the first probiotic that makes a real difference.

Now that Vivomixx is gone, VSL#3 offers a reliable, well-studied alternative, and when you order through Nourishme Organics, you can feel confident it’s been handled with the care it needs.

Ready to Take the Next Step in Your Gut Health Journey?

VSL#3 isn’t for everyone, but if you’ve reached the point where you need something stronger, more targeted, and backed by science, it could be the shift you’ve been waiting for.

You no longer have to guess, search overseas, or wonder if your probiotic was handled properly.

Explore VSL#3 at Nourishme Organics, and take your next step with confidence.

Gut health is foundational to almost every system in the body. As our understanding deepens, more attention is being paid to a condition known as leaky gut, or intestinal permeability. Although it’s not yet part of standard medical diagnosis, it’s gaining traction in functional health as a potential root cause of a wide range of chronic symptoms, including what many now refer to as leaky gut symptoms.

This article will help you understand what leaky gut is, how it shows up in the body, and what you can do to support your gut lining and feel better.

What is Leaky Gut?

Your gut lining acts as a protective barrier between the contents of your digestive system and the rest of your body. It selectively allows digested nutrients through while blocking pathogens, toxins, and large food particles.

But when the gut lining becomes compromised, often through stress, poor diet, environmental toxins or medication use, tiny gaps form between the cells. These gaps allow substances that shouldn’t be there to pass through into the bloodstream, which can activate the immune system and lead to chronic, low-grade inflammation.

This process is referred to as intestinal permeability. It doesn’t just affect digestion. It can influence your energy levels, mood, skin, and immune function too. People with underlying autoimmune diseases or inflammatory conditions may be particularly vulnerable to its effects.

Triggers for leaky gut can include high sugar intake, frequent alcohol use, long-term antibiotic or NSAID use, dysbiosis (an imbalance in gut bacteria), and ongoing emotional or physical stress. Over time, these factors can wear down the gut’s natural defences and open the door to systemic symptoms.

What are the Symptoms of Leaky Gut?

One of the reasons leaky gut is so often overlooked is that the symptoms don’t always look like gut problems. While digestive discomfort is common, many people experience symptoms in areas like the skin, brain, and joints.

Digestive Symptoms

Digestive signs are often the most obvious. Many people with leaky gut experience persistent bloating, particularly after meals, or develop new food allergies or sensitivities that never used to be an issue. Changes in bowel habits, whether frequent diarrhoea, constipation, or an unpredictable mix, can also indicate that something isn’t functioning properly in the digestive tract. If meals regularly leave you feeling heavy, gassy, or uncomfortable, your gut lining may be trying to tell you something.

Skin Problems

It’s easy to forget that the skin and gut are closely connected, but growing research highlights how imbalances in the gut microbiome can directly influence skin conditions. When the gut lining is impaired, commonly referred to as increased intestinal permeability or leaky gut, toxins, bacteria, and partially digested food particles can escape into the bloodstream. This triggers systemic inflammation, which often manifests externally through the skin.

One of the most common skin complaints linked to gut health is acne, especially persistent or cystic acne that doesn't respond to topical treatments. A disrupted gut microbiome can increase levels of inflammatory compounds and alter hormone regulation, both of which are key drivers in acne formation. Additionally, dysbiosis (an imbalance in gut bacteria) may impair the body’s ability to absorb nutrients like zinc, vitamin A, and omega-3 fatty acids, nutrients that are essential for healthy skin.

These skin flare-ups, including eczema, rashes, or general redness, often ebb and flow with changes in diet, stress levels, or the state of the gut microbiota. 

Cognitive and Mood Changes

Have you ever had days when your brain feels foggy, your focus is off, or your mood is low for no clear reason? It might surprise you to know that your gut could be playing a big role in how you're feeling mentally and emotionally. The connection between the gut and brain is known as the gut-brain axis, and it allows your digestive system and nervous system to communicate constantly through nerves, hormones and immune signals.

When your gut is inflamed or out of balance, this communication can break down. One of the main pathways in this system is the vagus nerve, which connects your gut and brain directly. If the gut is under stress, it can affect how your brain functions, which may lead to anxiety, low mood, poor concentration or that heavy, foggy feeling.

The gut also produces many important brain chemicals. In fact, about 90 per cent of your serotonin is made in the gut. This is the neurotransmitter that helps regulate mood, sleep and emotional stability. If your gut is not in a healthy state, serotonin levels can drop, making you feel flat, unsettled or unmotivated. Other chemicals like GABA, which helps with calmness, and dopamine, which supports motivation and pleasure, are also influenced by gut microbes.

If your mental and emotional well-being has felt out of sync, it may be a sign that your gut needs support.

Immune and Inflammatory Responses

Because much of the immune system resides in the gut, any breach in gut barrier function can lead to an overactive immune response. People with leaky gut often report joint stiffness, muscle aches, or recurring infections. In more advanced cases, this immune dysregulation may even contribute to autoimmune diseases such as Hashimoto’s thyroiditis or rheumatoid arthritis. These are clear signs that the body’s immune system may be reacting to what it perceives as constant internal threats.

Leaky gut may also be a hidden driver behind certain medical conditions, especially when symptoms appear across multiple systems and don’t respond to conventional treatment.

How is Leaky Gut Diagnosed?

Although leaky gut isn't widely recognised in conventional settings, several tools used in functional medicine can help detect signs of intestinal permeability and related dysfunction.

Functional Gut Testing

Laboratory testing can provide objective insights into your gut health. Tests might look at markers like zonulin (a protein that regulates tight junctions in the gut lining), inflammatory compounds, immune reactivity, and microbial balance. Stool analysis can also reveal overgrowth of bacteria, yeast, or parasites, which often coexist with or contribute to a leaky gut.

In some cases, conditions like celiac disease may present with similar symptoms or even coexist with leaky gut, making accurate testing and a comprehensive history even more important.

Elimination Diets

If testing isn’t accessible or you want to start exploring on your own, a structured elimination diet can offer useful clues. By removing common gut irritants like gluten, dairy, refined sugar, alcohol, and ultra-processed foods for a few weeks, then slowly reintroducing them one at a time, you can observe how your body responds. Many people notice a clear improvement in symptoms when potential triggers are removed.

Symptom and Lifestyle Tracking

Keeping a health journal is another simple and empowering way to connect with your body. Logging your meals, digestion, energy levels, sleep, and stress each day can help you identify patterns that may otherwise go unnoticed. You might discover that your symptoms flare after certain foods, or during periods of emotional stress or poor sleep.

What Can You Do About It?

The gut lining is one of the most rapidly renewing tissues in the body. This means that with the right care, healing is not only possible, it is expected. Supporting your gut doesn’t require perfection, but it does require consistency. The approach should be gentle, sustainable, and focused on nourishment.

Support the Gut Lining with Targeted Nutrients

Certain nutrients are particularly effective in rebuilding and strengthening the intestinal wall. For example, L-glutamine is an amino acid that directly fuels the cells of the gut lining, helping to repair damage and improve barrier function. Zinc carnosine is known for its protective effects on mucosal tissues and can help promote tissue regeneration. Colostrum contains immunoglobulins and growth factors that support immune resilience and mucosal healing.

Other nutrients that may play a supportive role include vitamin A, which is essential for maintaining epithelial tissues, and omega-3 fatty acids, which reduce inflammation and support cell membrane integrity.

Before starting any new supplement protocol, it’s a good idea to consult with a healthcare practitioner to ensure the approach is tailored to your specific needs.

Focus on a Gut-Friendly Diet

A diverse, anti-inflammatory diet is a key foundation for gut repair. Whole foods rich in fibre, antioxidants, and prebiotics can help feed beneficial bacteria and soothe inflammation. Vegetables, leafy greens, berries, nuts, seeds, legumes, and properly prepared whole grains provide important building blocks.

Fermented foods like kefir, sauerkraut, kimchi, miso, and yoghurt introduce beneficial microbes that support microbial diversity. If you’re new to fermented foods, start slowly and observe how your body responds.

On the other hand, limiting processed foods, added sugars, refined vegetable oils, alcohol, and artificial additives can significantly reduce stress on the gut and immune system.

Restore Microbial Balance

A healthy microbiome plays a critical role in maintaining gut barrier function. When the gut is populated with beneficial bacteria, they help regulate inflammation, produce short-chain fatty acids, and crowd out harmful microbes. You can encourage a balanced microbiome by eating a variety of plant foods, rotating food choices regularly, and incorporating prebiotic fibres.

In some cases, practitioners may recommend specific strains of probiotics or antimicrobial herbs to help shift the microbiome toward balance, particularly if there’s evidence of bacterial overgrowth or fungal imbalance.

Manage Stress Through the Gut-Brain Axis

Stress is one of the most significant, yet often underestimated, drivers of gut dysfunction. When you're under chronic stress, cortisol levels rise, which can weaken the gut lining, alter digestion, and shift microbial balance.

Creating space for regular relaxation can have a measurable impact. Practices like deep breathing, meditation, restorative yoga, or even quiet time in nature activate the parasympathetic nervous system—the part responsible for rest and repair. Prioritising rest is not indulgent; it’s essential.

Get Quality Sleep and Movement

Both sleep and movement play vital roles in gut health. Sleep is when the body does much of its repair work, including regeneration of the gut lining. Aim for seven to nine hours of quality sleep each night, with consistent bedtimes and minimal screen time before bed.

Movement, especially gentle forms like walking, swimming, and stretching, helps stimulate digestion and reduce inflammation. Overexercising, on the other hand, can increase stress hormones and exacerbate symptoms, so it’s important to find a balanced rhythm.

Seek Guidance When Needed

Healing from leaky gut can be done independently to a point, but if you find yourself stuck or overwhelmed, working with a qualified nutritionist, naturopath, or integrative doctor can make a significant difference. They can help personalise your approach, recommend testing, and offer guidance to ensure you're moving in the right direction.

Listen to Your Gut

Our bodies are always sending signals. Whether it’s through discomfort, fatigue, breakouts, or shifts in mood, symptoms are a message, not something to be ignored or numbed. Leaky gut is not the cause of every health issue, but when symptoms show up in clusters across systems, it’s a clue that your gut may need support.

The good news is that the gut is incredibly responsive to care. With the right nutrition, rest, and mindful lifestyle shifts, the gut lining can regenerate, inflammation can reduce, and the body can start to rebalance.

Healing isn’t about doing everything perfectly. It’s about taking one step at a time, listening to your body, and making choices that support your long-term wellbeing.

Explore Supportive Tools

If you're ready to take the next step, Nourishme Organics offers a carefully curated selection of science-backed tools to support your gut healing journey. Whether you're just starting out or looking to fine-tune your routine, these gut health supplements and products are designed to help repair the gut lining, restore microbial balance and promote lasting digestive wellness.

• Pure Colostrum Powder 200g: Packed with immunoglobulins, growth factors and nutrients that support immune health, mucosal repair and gut barrier integrity.
  

• Organic Milk Kefir Grains: Cultivate your own fermented drinks at home. Kefir is naturally rich in probiotics, enzymes and nutrients that help promote a diverse, healthy microbiome.
  

• Organic Water Kefir Grains: For those who prefer a dairy-free option, water kefir grains allow you to brew a refreshing, probiotic-rich beverage at home.
  

• Cobiome MetaXplore GI Plus & Personalised Microbiome Consultation: A comprehensive at-home microbiome test that offers personalised insights into your gut health, including inflammation markers, diversity scores and dietary recommendations.

Wherever you are on your wellness path, know that you're not alone. At Nourishme Organics, we’re here to guide and support you with trusted tools, expert knowledge and a community that truly cares.

Creatine is one of the most popular and well-researched supplements in the fitness world, known for boosting muscle growth, improving endurance, and speeding up recovery. But some concerns have surfaced linking it to hair thinning—mainly due to its potential impact on dihydrotestosterone (DHT), a hormone associated with male pattern baldness in those who are genetically prone.

So, is creatine actually causing hair loss, or is this just a case of mistaken identity? Let’s take a closer look at the science and clear up the confusion.

What is Creatine?

Creatine is one of the most popular dietary supplements, best known for boosting muscle energy and enhancing physical performance. What many don’t realise, though, is that creatine is also naturally produced by the body and plays a vital role in energy production.

Stored mainly in muscle cells, creatine helps generate adenosine triphosphate (ATP)—the body’s primary energy source during short bursts of high-intensity activity. It’s also present in small amounts in foods like red meat and fish.

While many people use creatine to improve strength, support muscle recovery, and enhance overall performance, there have been ongoing questions about whether it could be linked to hair loss.

Does Creatine Cause Hair Loss?

The concerns around creatine and hair loss largely stem from a single study published in 2009. In this small study, male rugby players who took creatine showed a 40% increase in DHT levels—a hormone linked to male pattern baldness in those who are genetically predisposed. Naturally, this led many to believe that creatine could contribute to hair loss.

But here’s what’s important to keep in mind:

• The study measured DHT levels, not actual hair loss.

• No large-scale studies have confirmed a direct connection between creatine and balding.

• Plenty of people use creatine long-term without experiencing any noticeable hair thinning.

While it’s possible that creatine might cause a temporary increase in DHT, that doesn’t automatically mean it will lead to hair loss. Genetics remain the biggest factor—if you’re not sensitive to DHT, you’re far less likely to be affected.

What is DHT and How Does it Affect Hair?

DHT (dihydrotestosterone) is a by-product of testosterone and plays a key role in the development of male traits like body hair and a deeper voice. However, it’s also closely linked to both male and female pattern baldness.

For those who are genetically sensitive to DHT, the hormone can attach to hair follicles and gradually cause them to shrink. Over time, this leads to thinner hair and eventually, hair loss.

That said, DHT isn’t inherently harmful. Some people have high levels of DHT and never experience hair loss, while others may have lower levels and still go bald. Ultimately, it comes down to your genetic predisposition and how your body responds to the hormone.

Can Creatine Actually Help Hair Growth?

Interestingly, some research suggests that creatine might actually support hair health rather than harm it.

Creatine helps boost energy production in cells—including those in hair follicles. Since hair growth is an energy-intensive process, this increased cellular energy could potentially help strengthen hair and promote growth in some individuals.

Additionally, creatine has been linked to reduced inflammation and oxidative stress—both of which are known to contribute to hair loss. While more studies are needed to confirm these effects, there’s a possibility that creatine may offer benefits for hair health, rather than being a cause for concern.

How to Protect Your Hair While Using Creatine

If you are concerned about hair loss but still want to enjoy the benefits of creatine, there are several steps you can take:

1. Support Hair Growth with DHT-Blocking Supplements

Certain natural supplements may help reduce the effects of DHT:

• Saw Palmetto: A natural DHT blocker that may help slow hair thinning.

• Pumpkin Seed Oil: Shown to promote hair growth and scalp health.

• Biotin: Supports stronger, healthier hair follicles.

• Collagen (marine or bovine): Strengthens hair, skin, and nails while improving elasticity.

• Organic Sulphur (MSM): Helps in keratin production, essential for hair strength.

• Hemp Seeds: A rich source of omega-3s and protein, which nourish the scalp.

• Seagreens Food Capsules: Packed with essential minerals for hair and overall well-being.

2. Improve Hair Strength with the Right Nutrients

A well-balanced diet can help strengthen hair follicles and prevent thinning. Ensure you get enough:

• Biotin: Found in eggs, almonds, walnuts, sunflower seeds, sweet potatoes, and spinach, essential for hair structure.

• Vitamin D: Naturally present in fatty fish (salmon, mackerel, sardines), egg yolks, mushrooms, and fortified dairy or plant-based milk, plays a role in hair follicle health.

• Iron & Zinc: Found in red meat, lentils, chickpeas, pumpkin seeds, quinoa, spinach, and shellfish (oysters, crab, lobster), important for hair strength and growth.

• Omega-3 Fatty Acids: Found in fish oil,chia seeds, flaxseeds, walnuts, and fatty fish (salmon, sardines, mackerel, herring) helps nourish the scalp.

3. Use a DHT-Blocking Shampoo

Using the right shampoo can help maintain scalp health and reduce DHT buildup. Look for:

• Ketoconazole Shampoo – Found in some anti-dandruff products, known to lower DHT levels.

• Caffeine Shampoo – May help stimulate hair follicles and promote growth.

4. Manage Stress and Lifestyle Factors

Stress is a major cause of hair shedding, so keeping it under control is essential. Try:

• Regular exercise to support circulation and overall health.

• Quality sleep to promote hair growth and repair.

• Stress management techniques, such as meditation or deep breathing exercises.

Should You Stop Taking Creatine?

Currently, there’s no solid evidence to suggest that creatine directly causes hair loss. While it may lead to a slight increase in DHT levels, your genetics are still the biggest factor when it comes to hair thinning.

If you’re concerned, you could look into DHT-blocking supplements, eat a nutrient-rich diet, and use hair-friendly shampoos. That said, stopping creatine altogether may not be necessary—especially if it’s playing a positive role in your fitness routine.

In fact, creatine might even support hair health by boosting cellular energy and helping to reduce inflammation. Instead of avoiding it, the better approach may be to focus on protecting and strengthening your hair while continuing to enjoy creatine’s benefits.

Looking for supplements that support both your fitness goals and hair health? Explore our curated range online.

For some, it’s just an occasional annoyance. But for others, it can become a chronic issue known as gastro-oesophageal reflux disease (GORD). If left unmanaged, acid reflux may lead to more serious complications, including inflammation, ulcers, and even an increased risk of oesophageal cancer.

Wondering how to get rid of acid reflux naturally? The good news is that with the right lifestyle changes, dietary adjustments, and targeted supplements, you can significantly reduce symptoms—or even eliminate them—and enjoy long-term relief.

What Causes Acid Reflux?

Acid reflux occurs when stomach acid flows back into the oesophagus (your food pipe). At the base of the food pipe is a small muscle called the lower oesophageal sphincter (LOS). Think of it as a trapdoor—it opens to let food into your stomach and then closes to keep everything securely inside.

When this oesophageal sphincter functions properly, food and digestive acids stay in the stomach where they belong. But if it becomes weak or doesn’t close fully, stomach acid can escape and move upwards into the oesophagus.

This backflow can lead to common symptoms of acid reflux, including a burning sensation in the chest (heartburn), a sour taste in the mouth, bloating, regurgitation, and even difficulty swallowing. Since the food pipe isn’t built to handle acid, this can cause irritation, discomfort, and inflammation over time.

Common Causes of Acid Reflux:

Several factors can contribute to acid reflux, including:

• Dietary choices – Spicy foods, caffeine, alcohol, and fried foods can all trigger symptoms.

• Overeating – Large meals put added pressure on the stomach.

• Lying down after eating – Gravity plays a crucial role in digestion, and lying flat can allow acid to move upwards.

• Excess weight – Carrying extra weight increases pressure on the stomach, making reflux more likely.

• Stress and anxiety – These can disrupt digestion and increase acid production.

• Gut imbalances – Low stomach acid or an imbalance in gut bacteria may also play a role.

If you experience acid reflux frequently, these proven strategies can help offer lasting relief.

Follow an Acid Reflux-Friendly Diet

What you eat plays a major role in how often you experience acid reflux. Certain foods can trigger symptoms by increasing stomach acid or relaxing the muscle that keeps acid in your stomach, while others help to soothe the digestive system and reduce discomfort.

If you regularly experience heartburn, bloating, or regurgitation, making mindful food choices can have a significant impact on how you feel after meals. Keep in mind that triggers can vary from person to person, so keeping a food diary may help you pinpoint which foods are making your symptoms worse.

Here Are Some Foods That May Help Manage Acid Reflux:

Choosing the right foods can make a difference when it comes to managing acid reflux. While some foods increase the acid content in your stomach and irritate the digestive tract, others help soothe inflammation, support digestion, and relieve symptoms.

Here are some reflux-friendly foods that may support better gut health and reduce discomfort:

• Whole grains (oats, brown rice):  Rich in fibre, which supports healthy digestion.

• Lean proteins (turkey, chicken, fish):  Easier on the stomach and less likely to trigger symptoms.

• Non-citrus fruits (bananas, melons, apples, pears):  Gentle on the digestive system and unlikely to increase acidity.

• Green vegetables (broccoli, spinach, cucumber, kale):  Naturally low in acid and packed with nutrients.

• Fermented foods (yoghurt, kefir, sauerkraut):  Contain beneficial probiotics that support gut health.

• Herbal teas (chamomile, ginger, liquorice root):  Known to soothe inflammation and calm the digestive tract.

Incorporating more of these foods into your diet may not only help relieve symptoms of acid reflux but also reduce your risk of developing related health problems over time. As always, tune into your body’s response and aim for a balanced, nourishing approach to eating.

 And Here Are The Foods to Avoid:

When it comes to managing acid reflux, being mindful of your food and drink choices is key. Certain ingredients are well-known risk factors that can trigger or worsen symptoms by irritating the oesophagus, relaxing key digestive muscles, or increasing stomach acid production.

Here are some common culprits to watch out for:

• Spicy foods (chillies, hot sauce, curries): Can irritate the oesophagus and trigger symptoms.

• Tomatoes and citrus fruits: Naturally high in acid and often linked to heartburn.

• Caffeinated and carbonated drinks – May increase stomach pressure and contribute to bloating.

• Chocolate and peppermint: Known to relax the lower oesophageal sphincter, allowing acid to escape.

• Fried and processed foods: High in fat, which slows digestion and can increase acid production.

• Alcohol and high-fat dairy: May irritate the stomach lining and exacerbate reflux symptoms.

By identifying and reducing these food and drink triggers, you can lower your risk of acid reflux flare-ups and better support your digestive health. Everyone’s tolerance levels differ, so keeping a food diary can help you pinpoint your personal risk factors more accurately.

 Eat Smaller, More Frequent Meals

Large meals can place added pressure on your stomach, increasing the risk of acid reflux. Rather than sticking to three heavy meals a day, try eating five to six smaller meals. This approach supports smoother digestion and helps prevent excessive acid build-up.

Smaller portions ease the workload on your digestive system, allowing your stomach to process food more efficiently—without the need to produce excess acid.

Avoid Eating Before Bedtime

Eating late at night and lying down soon after a meal is one of the biggest triggers for acid reflux. Gravity plays a key role in digestion—when you lie flat, it becomes easier for stomach acid to move up into the oesophagus (food pipe).

To help prevent this, aim to stop eating at least 2–3 hours before going to bed. This gives your body enough time to digest food properly.

Additionally, try sleeping with your head elevated—either by using a wedge pillow or by slightly raising the head of your bed. This positioning can help keep acid where it belongs and reduce night-time reflux.

Manage Stress and Anxiety

Stress and anxiety can disrupt digestion and influence hormone levels, often leading to increased stomach acid production and worsening acid reflux symptoms. If you notice that stress tends to trigger your reflux, consider adding relaxation techniques—such as deep breathing, meditation, or gentle movement—into your daily routine to support both mental and digestive wellbeing.

Ways to Reduce Stress:

• Meditation and deep breathing: Calm the nervous system and promote a sense of balance.

• Regular exercise: Supports healthy digestion and helps lower stress hormone levels.

• Journalling or time in nature: Encourages mental clarity and emotional wellbeing.

• Prioritising sleep: Poor sleep can aggravate digestive issues and increase stress.

Support Digestion with Natural Remedies

If you’re looking for natural ways to relieve acid reflux, there are several remedies and supplements that can help balance stomach acid and reduce inflammation, supporting better digestion and gut health.

Natural Remedies for Acid Reflux:

• Apple cider vinegar (diluted in water): May support balanced stomach acid levels.

• Aloe vera juice: Helps soothe the oesophagus and ease irritation.

• Liquorice root supplements: Aid in protecting the stomach lining.

• Probiotics: Help balance gut bacteria and improve digestion.

• Digestive enzymes: Help break down food more efficiently, reducing the risk of reflux.

You can explore our selection of gut health supplements online to support digestion naturally.

Leaving Acid Reflux Behind

Acid reflux can be frustrating, but it doesn’t have to take over your life. If you're wondering how to get rid of acid reflux, the answer often lies in simple, sustainable changes—like adjusting your diet, managing stress, and adopting healthier daily habits. These small steps can go a long way in easing symptoms and supporting long-term digestive health.

It’s all about finding what works best for you. Pay attention to how your body responds, stay consistent, and give yourself time to notice improvements.

If you're still experiencing symptoms despite making these changes, it’s a good idea to speak with a healthcare professional. They can help rule out any underlying issues and guide you towards the right support for your individual needs.

Today, Dr. William Davis delves into the fascinating world of Lactobacillus Reuteri and its impact on skin health, gut and overall well-being. From reducing wrinkles and boosting collagen to supporting muscle preservation and promoting emotional connection through increased oxytocin, this powerful probiotic strain offers numerous potential benefits. Read on to discover how L reuteri can enhance your health from the inside out and why restoring it may be a game-changer for your well-being. Make sure to read our last blog with Dr Davis here!

An Intro to L Reuteri

Lactobacillus Reuteri is a microbe that virtually everybody in the modern world has lost because of overexposure to antibiotics and other factors. If we were to go into the jungle of New Guinea or the Brazilian rainforest, the tribes that live in these areas would all have reuteri. All mammals unexposed to antibiotics have reuteri, and when we restore it for ourselves in the modern world, we see: 

• A restoration of youthful musculature
• An increase in the hormone oxytocin (thereby an increase in the intensity of love, affection, generosity, and the acceptance of other people's opinions)
• An increase in libido
• Improved social behavior

L. Reuteri and Skin Health Benefits 

I also wanted to validate what happens in the skin when you restore reuteri. The experimental animal model shows that there is a dramatic increase in dermal collagen. Women get red light therapy, microneedling, and retinoic acid to increase their collagen in the dermis. The problem is they apply this to the epidermis, the external skin, but it is the dermal layer (just a millimeter and a half below the epidermis) that is the principal driver of skin health and appearance. By applying topical products, you aren’t reaching this layer because the epidermis is largely impenetrable. So what if we do it orally? 

Again, one of the things that develops with the restoration of reuteri is an explosion of dermal collagen. Women love it because they either lose their wrinkles or there is a reduction in wrinkle depth. To validate this, I did a small clinical trial of 25 heavier-set women. I asked them not to change their diet or exercise but to implement these four things:

- I started them on a capsule form of Reuteri (we could not use it as a yoghurt in clinical studies)

- Marine-sourced collagen peptides

- Hyaluronic acid (collagen and hyaluronic acid are largely absent from the modern diet because of what we have been told about cutting fat and cholesterol. This caused many people to stop consuming organ meats containing collagen and hyaluronic acid.)

- Carotenoid astaxanthin to compensate for the low carotenoid intake. 

Those four things are all meant to compensate for things we lost and have not been getting. We did this trial for 90 days and used skin methods like high-intensity skin ultrasound to measure the thickness of the dermis. With this, we recorded an unprecedented amount of thickening of the dermal layer, 15% - which doesn't sound like a lot, but almost every other study before this had 6%-7% over 90 days. The women were thrilled because they had more moisture, the wrinkle depth of the crow's feet and finer lines were reduced, and even some of the deeper lines in the forehead and nasolabial folds. 

Even though this was a skin trial, we measured waist circumference, and after 90 days, some of the women lost as much as eight inches from their waists with no change in diet. I had inadvertently created a body composition formulation that targets the loss of abdominal fat and, I believe, increases youthful muscle. People talk about weight loss, but that's not the best way to think about things—it’s really about shape and body composition. 

This has been brought to a head by the GLP 1 agonist world. So let’s say that your wife goes on a drug like Wegovy for a year (which costs around $12,000) and she loses 40 pounds. 30 pounds of this is fat, and 10 pounds is muscle. Now, 10 pounds does not sound like a lot, but think about 10 pounds of ground beef on your counter - it’s a lot. Since this drug is fairly expensive, she stops it and then regains 32 to 34 pounds of fat, with almost no muscle. The severity of insulin resistance, blood sugar, blood pressure, and inflammatory phenomena are all now worse than they were at the start. So she can either:

1. Stop the drug and have her health deteriorate worse than it was at the start

2. Can be held hostage by the pharmaceutical industry and stay on that drug forever and expose all the other side effects like pancreatitis and thyroid cancer. 

It is a horrible choice. And most of us have heard of “Ozempic face” because people lose mostly subcutaneous fat and muscle. So they may be skinnier, but they look 10-20 years older. I stumbled upon a way to do the opposite and target specifically abdominal fat (and subcutaneous fat will follow because abdominal fat is the driver of fat elsewhere) while also restoring youthful muscle. As we age, we lose at least a third, if not more, of the original muscle we had when we were young - so we're doing the opposite, changing what I call shape and body composition, not just losing weight.

You created a product called Gut to Glow which is an amazing alternative to the Ozempic’s of the world. Aside from very small edge cases when it comes to obesity and things like that, I do not think it should be used as a product to lose weight for vanity. You can healthily lose weight through diet and exercise because even though you can lose it fast with a GLP-1, there is a price to pay. -Kriben Govender 

Choosing Specific Strains of L. Reuteri 

We have not fully compared all of the strains of L. reuteri, but what I can tell you is that we studied the L-R-D-R strain in animals and humans. We stand behind that and cannot divulge much more about it because of our three patents. We will continue to study and compare them, but we do not have a billion-dollar research budget. There are 200 plus strains of L. reuteri, and we have had the opportunity to compare five of them. So far, we cannot tell the difference between them, but imagine if we can test 50 of them in different doses - we may be able to find something even better. 

There has been some skepticism about the role of dosages because microbes take up residence, but I do not think it is true. The emerging evidence is telling us that dosage does indeed matter. A great study was conducted using Lactobacillus gasseri 2055. There was a placebo, 1 billion, and 10 billion, and the only measure they made was waist circumference. The placebo had no change over 90 days. 1 billion had no change, and 10 billion had something like three centimeters of lost waist circumference. So, if 10 billion works - how great would 50 billion have been? 

However, since these multi-arm studies are so expensive and none of us have the pharmaceutical budget to run a dozen tests, we are limited in how much we can learn at a time. But I would argue that in many ways, in this emerging world, the microbiome is proving to be superior to much of the world of pharmaceuticals. 

I 100% agree. In these particular cases, we're talking about personalized nutrition in a very safe and effective manner that can be used ongoing. -Kriben Govender

L. Reuteri and the Immune System

So, what are your thoughts on how these particular strains are reducing waist circumference? I use a certain product called the BiotiQuest SugarShift, which is also a reuteri-based product. My entire family uses it, and we can attest to the fact that it helps to keep your body slimmer. Can you share any insights on particular mechanisms that could be at play? -Kriben Govender

Dr. Raul Cano, the scientist at BiotiQuest who designed SugarShift, conducted a small clinical trial of about 60 people, and it was shown to reduce LPS endotoxemia. When you are exposed to antibiotics, not just in prescription medicine but in your food too, there is an overproliferation of fecal microbes in the colon that can ascend into the 24 feet of the small intestine, where they take up residence. Trillions of these microbes only live for a few hours, and when they die, they release some of their toxic components - one of which is called the LPS endotoxin. Since the small intestine is very permeable, this endotoxin gains entry into it and goes into the bloodstream. This causes several problems:

- It raises blood glucose

- It raises blood pressure

- It raises markers of inflammation

- It causes the growth of abdominal fat

- It contributes to cognitive impairment and dementia

- It contributes to heart disease, coronary disease, atrial fibrillation, and heart rhythm disorders

- It contributes to skin rash, psoriasis, rosacea, and seborrhea

It plays a role in virtually all modern common chronic diseases. We have to reconsider all those diseases because if your doctor just gives you an anti-inflammatory for your fibromyalgia or an antispasmodic for your IBS, they have done nothing for the infestation of fecal microbes (which is called SIBO, small intestinal bacterial overgrowth) and the endotoxemia. 

L. Reuteri and Digestive Health

I suspect the reason these formulations, whether Reuteri alone or a sugar shift combination formulation, work is that they reduce endotoxemia. Endotoxemia provokes insulin resistance, which is the fundamental process driving weight gain around the waist. They reduce that phenomenon, and reuteri specifically sends a signal to the brain to release the hormone oxytocin, which has an appetite-suppressing effect. 

Reuteri and some other microbes also suppress cortisol. Many modern people have abnormally high cortisol levels, which cause abdominal fat accumulation, inflammation, and higher blood sugar. Reuteri (probably via oxytocin) dramatically slashes cortisol levels. I think the major driver is the reduction in endotoxemia, which not only allows better body composition but also generates many other health benefits. 

There are some other strains as well, like Bacillus subtilis, that can also help in this area. There's a product called MegaSporeBiotic, which has this particular strain in there. -Kriben Govender

Exploring The Benefits of Other Strains

Bacillus subtilis is one of my favorites for making sparkling juices. The popular strain is the HU58 strain (which is great for making yoghurt), but the DE111 strain is great for juice because it produces lots of carbon dioxide. An amazing thing to do is get a low-cost kombucha at your grocery store that is made with Bacillus subtilis, take a half cup of that kombucha and whatever volume of juice you want (just be sure the juice has no preservatives like potassium sorbate or sodium benzoate), pour that bit of kombucha into the juice, cap, agitate lightly, loosen the cap, and then ferment at 90 degrees Fahrenheit for 60 hours or until it is no longer sweet. There are many great advantages to this. For one, the sugar's gone because the microbes consumed the sugar. You will see it bubbling like mad, and then you have a sparkling juice with great benefits.

You can also do something similar with Saccharomyces boulardii, which is the cousin of Saccharomyces cerevisiae, which is used to make beer and wine. You can buy Saccharomyces boulardii as a commercial probiotic and do the same thing, but this time at room temperature. At about 48 hours, check if it's sweet; if it’s not, it’s great to drink. This is the best protection anybody has against an antibiotic. If you take an antibiotic because you have an infection, it's going to disrupt your gastrointestinal microbiome. Drink the Saccharomyces boulardii juice, and it minimizes the disruption of the gastrointestinal microbiome. 

Exploring Female Reproductive Health

My daughter-in-law has had two children in the last few years, and she has had no shortage of resources. She has a gynecologist, an obstetrician, a gastroenterologist, an endocrinologist, a rheumatologist, a primary care doctor, and a functional medicine doctor. With all of that support, she got virtually no good information on how to manage pregnancy, delivery, and the postpartum period. 

I had to educate her and my son that a woman must have the microbe Lactobacillus crispatus in her vaginal microbiome. Many women have lost it, and if you do, you’re at a higher risk for miscarriage and early premature delivery - which are both catastrophic things. It also is incredibly important for vaginal health later in life because it restores vaginal moisture and reduces the likelihood dramatically of urinary tract infections and urge incontinence. Crispatus dramatically reduces the problem of sneezing and wetting yourself. Losing oxytocin through lack of reuteri is another big factor because this impacts the expression of breast milk. 

Many ladies who don't have reuteri are also at higher risk for postpartum depression, which can be very dangerous for a child because if the mother can't bond with the child and becomes neglected, it can be very dangerous to a newborn. The restoration of reuteri has these benefits:

- Restores the ability to breastfeed

- Reduces the risk of postpartum depression

- Increases libido in other settings

- Increases vaginal moisture (combine it with crispatus and it created a synergistic restoration of vaginal moisture and sensation)

- Reduction in urinary tract infections

And that's just a start. There are all these wonderful insights coming out into female reproductive health that are critical and not being passed down to women. In a previous post, we learned about a “vaginal microbiota transfer” but are there other ways to attain this particular strain like Lactobacillus crispatus? 

There's a product called Jarrow Fem-Dophilus Advanced, which has over species, but I still think it is a good source of crispatus. Other products are on the way, and you can also make yoghurt with it. It tastes like sweet cream cheese and I call it vagina yogurt. This is very preliminary, but it looks as if a woman who takes Lactobacillus crispatus orally doesn't have to have it inserted vaginally. Taking it orally has shown that it colonized the vagina and bladder. When a woman has intercourse with a man, she may pass that crispatus to him, which, in preliminary evidence, colonizes the prostate gland and reduces prostate inflammation and the risk for prostate disease. That needs better validation, but we're opening a new world of what these things can do!

If people wanna dig a little bit deeper, check out this blog post: “Achieving Optimal Skin and Mental Health”. This delves a little deeper into the science in this area. Reproductive issues are a huge problem across the world - especially in the Western world with declining birth rates and fertility issues. So anything that can help in this field, like this crispatus organism, is gonna be amazing for society. -Kriben Govender 

The Importance of Prebiotics for Skin Health

Some of your recipes online and even in your book call for the use of certain prebiotics. Prebiotics are these types of compounds that the bacteria feed off, something like fos inulin. Can you let us know why you include some of these aspects in your recipes? -Kriben Govender

It is no different than putting some cow manure in your vegetable garden. If you do this, you're going to have bigger and juicier tomatoes and cucumbers. That's why it's fertilizer, it is feeding those vegetables things they need to grow and reproduce. This is the same thing with prebiotic fibres and related compounds. When we feed the microbes, they proliferate and produce metabolites that have huge benefits for us, and the one that really counts is butyrate (butyric acid). So for women interested in skin health, if you feed your microbes something like inulin fructooligosaccharides, that blooms species like:

- Faecalibacterium

- Akkermansia

- Ruminococcus

Which in turn produces butyric acid. This butyric acid makes for deeper sleep, lowers blood pressure, lowers blood sugar, reduces inflammation, and helps shrink abdominal fat. It also helps to acidify the skin. A lot of people are unaware that healthy skin is quite acidic, about 4.5 pH. Unhealthy and diseased skin, whether it's acne, seborrhea, eczema, psoriasis, or rosacea, has a pH of about 5.5.

This is a tenfold difference in acidity. We want the skin to be mildly acidic, and that's what discourages pathogens like Staphylococcus aureus and encourages the proliferation of a beneficial microbe called Staphylococcus epidermidis. The acidic pH also discourages fungal overgrowth, including such things as Malassezia and, to some degree, Candida species. Acidification of the skin is how you get better skin from the inside out. 

Going back to our product Gut to Glow, the reuteri provokes an explosion in dermal collagen, the hyaluronic acid also adds dermal collagen and causes moisture retention in the dermal layer of skin, and the astaxanthin carotenoid is anti-inflammatory, which protects from sun damage. That butyric acid further acidifies the skin and protects you from blemishes, redness, and colonization by unhealthy microbes. 

Wow, that's incredible. Melasma is a very common problem. So how does the prebiotic help the formation of butyrate? Does the butyrate migrate to the skin to affect the acidity? -Kriben Govender

It probably goes everywhere including the brain, skin, tongue, prostate, vagina, and liver. 

The reason I did the skin trial and released a skin product (even though I know that these things can do far more than give you better skin) is to get women interested in the product. If I said that it was going to restore youthful musculature or make your coworkers like you better, they would not be as interested. But if I say it will improve their skin, they will knock down doors to get it. 

I can see my wife covered with all the beauty products and all the different things that they use, so it's certainly a good incentive. But you have all these other effects that are going to be very beneficial for their health overall as well. -Kriben Govender

This does not mean you have to stop using all of your skincare products; it just means that you might be spending hundreds of dollars on hyaluronic acid serum when it's far more effective and cheaper to take it orally. By implementing this, they will see better overall progress. 

The Best Prebiotics to Use

Are there any other prebiotics that could be used aside from FOS Inulin in these recipes? -Kriben Govender

I like inulin and its connection to fructooligosaccharides because it’s so widely metabolized. That’s why it’s used in SIBO testing with devices like the AIRE, which measures hydrogen gas. In labs or clinics, they often use lactulose instead, but I think that’s a mistake - especially if your SIBO is dominated by:

- Klebsiella

- Enterobacter

- Proteus

- Pseudomonas

- Staphylococcus

- Streptococcus

- Enterococcus

But what if you use the laculose that some of those microbes don't recognize and can't metabolize? Then, we will miss the severity of the SIBO, so instead, let’s choose something that is widely metabolized by as many bad microbes as possible, like FOS Inulin. That is what we use, but there are numerous other prebiotic fibers and related things such as:

- Galactooligosaccharides - which are in legumes and root vegetables

- Xylo-oligosaccharides - which are in root vegetables

- Polysaccharides - which are in mushrooms.

You do not have to memorize those; just recognize that plant matter, mostly root vegetables, have these fibres. Those are really good for feeding microbes. Hyaluronic acid also has fibre, and it is one of the few fibres sourced from animals. It comes from the brain, skin, and other organs. So when people abandoned consumption of organs, they abandoned consumption of hyaluronic acid with these magnificent effects on skin but also as a prebiotic fibre to the gastrointestinal tract. It supports butyric acid-producing species like Akkermansia and Faecalibacterium, suppresses harmful microbes, and boosts mucus production in the GI tract. It's a powerful fiber with incredible benefits, including for skin health.

Is it possible to also consume organ meats to attain some of this hyaluronic acid? -Kriben Govender

Yes, but it is hard to quantify the exact amounts, but that would be perfectly adequate. This is what our ancestors did. The challenge today is that many modern people, especially in the U.S., have grown squeamish. They're used to pre-packaged, microwavable meals and aren't familiar with real, traditional foods. Nobody’s out back chopping chickens or slaughtering hogs anymore. For most people, the furthest they might go is eating sausage in natural casings or maybe tripe. Liver can be an easier option, and you could mix it 50-50 with ground beef for a simple way to sneak it in. 

Fortunately, these days, there are a lot of freeze-dried organ capsules that could be a good alternative for people to incorporate organ meats back into their diet. -Kriben Govender

Should We Avoid Wheat?

Things have changed since I wrote the original “Wheat Belly” book. At that time, it was really tough to find gluten-free foods in the grocery store or a restaurant. Now the world has changed, and it's very easy to eat gluten-free - it has become more mainstream, which is nice. But I recently drove across the state of Illinois this past weekend, and it was shocking to see how many farmers just grow corn and high-yield semi-dwarf wheat. There were thousands of acres of it, and I think these vast monocultures have gotten worse.

With this, I am concerned about our glyphosate exposure and exposure to other herbicides like chlorpyrifos. In the US, everyone has glyphosate residue in their skin, hair, GI tract, liver, and everywhere else. This is because it is sprayed and used to such extremes. I don't think things have gotten better in the way of the actual agricultural production of those products, but I think the public perception has improved. Some of the medical community started to understand because when they asked their patients how they lost weight or got their rheumatoid arthritis to go away, and they say they went wheat and grain free - they can see the results.

It sounds like your opinion is a lot more nuanced around wheat. I often hear that when people travel to Europe, they don't seem to experience the same negative impacts that we do in Australia or the US. Is there any insight that you may be aware of as to why that is the case? -Kriben Govender

That may be due to differences in the gliadin protein. The form found in some regions can be especially toxic to the gut, contributing to digestive issues, skin problems, and asthma. But the effects of wheat go beyond what’s immediately noticeable. The amylopectin A carbohydrate in wheat and grains is a major trigger for small LDL particles, which are a primary cause of heart disease. Unlike the large LDL particles pharmaceutical companies target with cholesterol drugs, small LDL particles are far more harmful. They’re prone to oxidation, stick to artery walls, and cause inflammation - lingering in the body for up to a week after eating wheat.

Wheat germ agglutinin is another concern. It’s indigestible and damaging to the gut lining, even if you don’t feel it right away. Plus, wheat contains phytates that bind to minerals like calcium, magnesium, zinc, and iron, preventing their absorption. This can lead to deficiencies, particularly iron deficiency anemia. Some women even end up needing blood transfusions or iron injections, only to see their hemoglobin normalize within weeks of cutting out wheat.

To make matters worse, modern wheat has been selectively bred to contain more wheat germ agglutinin and phytates because they act as natural pest deterrents. Unfortunately, that also means more harm to our digestive systems and nutrient absorption. So, even if you don’t notice obvious symptoms, wheat could still be taking a toll on your health.

So in terms of the traditional practices of like fermentation or making sourdough, does that reduce some of the negative impacts? -Kriben Govender

I like to compare that to low tar cigarettes. If you put a filter on your cigarette, does it make it healthy? No, of course not. It’s the same concept with wheat. If we ferment it as sourdough, we're going to reduce the amylopectin A, the gliadin, and the wheat germagglutinin, but they're all still there. And then when you bake it, you kill all the microbes, and it creates this false reassurance that it is okay to have. 

How Is The Microbiome Connected to Different Parts of The Body?

A key issue we’re seeing, especially in the U.S. and possibly in other regions, is the prevalence of SIBO, where trillions of microbes overgrow in the small intestine. What’s becoming more widely understood is the concept of microbial translocation, which means that microbes move from one part of the body to another. For example, bacteria from the gut can colonize the bladder or vagina, and Fusobacterium nucleatum from the mouth, often present with gum disease, can enter the bloodstream and potentially lead to colon cancer. Some evidence even suggests colon cancer may originate in the mouth.

Addressing SIBO can often be as simple as restoring beneficial microbes, particularly those that naturally colonize the small intestine and produce bacteriocins, natural antibiotics that target harmful bacteria. A standout for this purpose is Bacillus subtilis, which is especially effective against gram-positive bacteria like Staphylococcus, Streptococcus, and Enterococcus. For gram-negative bacteria, strains of L reuteri are remarkably effective.

Instead of conventional treatments, we can create a yogurt-like product using prolonged fermentation to generate extremely high microbial counts, around 300 billion microbes per half-cup serving. Using strains like Bacillus subtilis HU58, which doesn’t produce carbon dioxide but is a strong bacteriocin producer, has resulted in over 90% success in eradicating SIBO.

Not only does this method help eliminate SIBO, but people often notice other benefits, particularly from the reuteri. After about four weeks, many report fewer wrinkles, firmer skin, increased strength, and even enhanced libido. It’s not your typical store-bought yogurt, it’s a powerhouse of beneficial microbes with transformative effects.

The Importance of Reducing Endotoxemia

Reducing or even eliminating endotoxemia has massive implications for our health. It’s becoming clear that endotoxemia is a major risk factor for heart disease, coronary disease, and atrial fibrillation. It’s also strongly linked to cognitive decline, dementia, obesity, type 2 diabetes, and even various forms of cancer. What’s exciting is that we can address this process, including SIBO and the resulting endotoxemia, using beneficial microbes. By making yogurt at home with the right strains and enjoying it with blueberries, we have a simple yet powerful way to make a significant positive impact on our health. You can find these recipes here:

Super Gut book

Blog Posts

The Inner Circle Membership

Nourishme Organics Recipes

How is AI Impacting Gut Health?

How do you think the rapid growth of AI and data analytics will impact research and advancements in gut health, the microbiome, and probiotics? -Kriben Govender

This could not have come at a better time. If you ever see the data generated by microbiome analyses, we're talking about millions of data points, and it's very difficult to decipher. It’s becoming clear that microbes, just like humans, don't live in isolation. We have a partner, family’s coworkers, and other people in our communities - microbes are the same way. They interact with each other via a variety of means but it's tough to decipher. 

So one of the questions that often comes up is, “How come I can get reuteri from my mom at birth and as long as I didn't get exposed to antibiotics, I’ll have it for a lifetime. But if I get it as yoghurt ora  probiotic, I only have it for a few days?” It's probably because we don't yet know how to construct the whole community that supports each other via shared metabolites. And I believe that kind of insight is going to come through AI data analysis.

I work with a company called Microba to do a lot of the fecal microbiome testing, and I'm aware that they have their own system to analyze how these different microbes interact with each other using AI technology. So, I'm very excited to see where that particular field is headed. - Kriben Govender

The Importance of Defining L Reuteri’s Impact on Oxytocin

I think we need to define better how reuteri causes a release of oxytocin. We’re all living at a time of record social isolation. Putting aside the pandemic, we still live with these issues:

- 50% of all marriages end in divorce 

- There was a 36% increase in suicide between 2000 and 2020

- The psychology community has been formally tabulating the rise of narcissistic behavior since 1963. And there's been a 45-degree incline over those few decades. 

So could restoring reuteri and increasing oxytocin levels, the hormone linked to love, empathy, and generosity, contribute to greater social harmony? While it wouldn’t solve all societal issues, it could encourage more respectful and accepting behavior. Conducting studies to validate these personal reports could provide meaningful insights.

Additionally, focusing on body composition rather than just weight loss could lead to smarter health strategies. Targeting harmful abdominal visceral fat and ectopic fat deposits (such as fat in organs and muscles) while preserving or even increasing muscle mass could improve overall health. Further research is needed to understand the mechanisms behind these effects, whether through reduced endotoxemia, cortisol regulation, or other pathways.

Conclusion and Final Thoughts

Including fermented foods like Bacillus subtilis sparkling juice can be incredibly powerful. Many people underestimate their impact, thinking they’re just a trendy health fad, but they’re potent allies for your gut. Reintroducing fermented foods like sauerkraut or kimchi, even store-bought ones, can be beneficial, as long as they’re truly fermented.

A simple trick is to let commercially fermented foods sit on your kitchen counter for about 48 hours to continue fermenting. Or better yet, try making your own. You can use starter cultures or take some brine from store-bought sauerkraut and add it to other vegetables you’d like to ferment. For example, chopped eggplant, cherry tomatoes, red onion, and garlic cloves can become a delicious ferment when you pour in a bit of that brine. 

While you could rely on the natural microbes on the vegetables’ surface, that can take about three weeks. Using fermented brine or a starter culture speeds up the process significantly. It’s simple, cost-effective, and a great way to support your gut health. Make sure to share this article with a friend who could benefit from this information!

But what exactly is allulose, and why are so many people making the switch? More importantly, if you're in Australia, where can you get your hands on it?

In this guide, we'll break it all down—what allulose is, why it's a game-changer for those wanting to ditch sugar, and where you can buy high-quality allulose in Australia.

What is Allulose?

Allulose (also called D-psicose) is a rare type of sugar found naturally in small amounts in foods like figs, raisins, and jackfruit. While it technically is a sugar, it behaves quite differently from the sugar we’re all used to.

How is Allulose Different from Regular Sugar?

At first glance, allulose looks, tastes, and even behaves like sugar. The difference? It has 90% fewer calories and doesn’t spike your blood sugar or insulin levels. Unlike regular sugar, which gets absorbed and used for energy (or stored as fat), allulose mostly passes through your body without being fully digested.

Is Allulose Natural or Artificial?

Allulose is naturally found in certain fruits, but when it comes to the allulose sold in stores, it’s typically made from natural sources like corn through an enzymatic process. So, while it’s produced on a larger scale, it’s still identical to the allulose you’d find in nature.

Why Are People Switching to Allulose?

Sugar alternatives are everywhere, so what makes allulose so special? Here’s why more people are swapping out sugar for this rare sweetener:

1. It’s Low in Calories (Without Sacrificing Taste)

Allulose has the same sweetness as sugar but with barely any calories—around 0.2–0.4 kcal per gram compared to sugar’s 4 kcal per gram. This makes it an excellent choice for anyone trying to cut back on sugar without feeling deprived.

2. No Sugar Spikes, No Energy Crashes

Unlike sugar, allulose won’t send your blood sugar on a rollercoaster ride. It has minimal impact on blood glucose and insulin levels, making it ideal for people with diabetes or those following a low-carb or ketogenic diet.

3. Good for Gut Health

Emerging research suggests that allulose could have prebiotic properties, meaning it may help feed the good bacteria in your gut. A healthy gut microbiome is key for digestion, immunity, and overall well-being.

4. Might Help Reduce Fat Storage

Some studies have hinted that allulose could help prevent fat storage, particularly in the liver. While research is still ongoing, this suggests that allulose could be beneficial for people with conditions like fatty liver disease.

5. No Weird Aftertaste

Ever tried a sugar substitute that left a strange aftertaste? Many artificial sweeteners (like stevia and some sugar alcohols) have a noticeable bitterness or cooling effect. Not allulose. It tastes just like sugar, which makes it one of the best options for replacing sugar in recipes.

How Can You Use Allulose?

One of the best things about allulose is that it’s super versatile. You can use it pretty much anywhere you’d normally use sugar.

1. Baking

If you love baking but hate the sugar crash that follows, allulose is a fantastic alternative. Unlike some sweeteners, it browns and caramelises like sugar, making it perfect for cookies, cakes, and even caramel sauce. Just keep in mind that it’s slightly less sweet than sugar (about 70% as sweet), so you might need to use a little more.

2. Beverages

If you like your coffee or tea on the sweeter side, allulose works beautifully. It dissolves easily in both hot and cold drinks, without leaving any grainy residue or weird aftertaste.

3. Sauces and Dressings

Want to make your own barbecue sauce, salad dressing, or ketchup? Allulose is great for savoury recipes too, giving them the perfect touch of sweetness without the added sugar.

4. Ice Cream and Frozen Treats

Unlike some sugar substitutes, allulose doesn’t crystallise when frozen. That means creamier, smoother ice creams and sorbets without the need for extra stabilisers.

Is Allulose Safe to Eat in Australia?

Yes! Allulose is approved for use in Australia and is completely safe to consume. It has been classified as safe by global food safety authorities, including the US Food and Drug Administration (FDA). While Australia’s food regulations are still catching up with newer sugar alternatives, allulose is already available from trusted retailers like Nourishme Organics.

Most people tolerate allulose well, but as with any new ingredient, it's best to introduce it gradually. Eating extremely large amounts—just like with fibre or sugar alcohols—could cause mild digestive discomfort in some individuals.

Where to Buy Allulose in Australia?

If you’ve tried looking for allulose in Australian supermarkets, you’ve probably noticed it’s not widely available. Many big chains don’t stock it yet, and ordering from overseas can be expensive and slow.

That’s where Nourishme Organics comes in.

Why Buy Allulose from Nourishme Organics?

• Pure and High-Quality – 100% allulose powder, with no fillers or additives.

• Australian-Based – No need to deal with overseas shipping costs or delays.

• Fast and Reliable Delivery – Get your allulose sugar quickly, no matter where you are in Australia.

• Trusted Health Retailer – Nourishme Organics is known for premium gut health and keto-friendly products.

Final Thoughts

Allulose is emerging as a promising alternative to sugar, offering sweetness with fewer calories and minimal impact on blood sugar. It works well in cooking, baking, and beverages, making it a versatile option for those looking to reduce their sugar intake.

While research is still ongoing, current findings suggest that allulose may support gut health and metabolic function. With FSANZ now approving its use in Australia, it is becoming more accessible to those who want to incorporate it into their diet.

If you’re interested in trying allulose, check out Nourishme Organics for a reliable source of pure allulose powder.

Nutrient deficiencies weaken hair strands, slow down regrowth, and disrupt the natural hair cycle. The good news is that deficiency-related hair loss is often reversible. With the right nutrition and supplementation, you can restore hair strength and prevent further thinning.

This guide explores the key vitamins and minerals that influence hair health, how to spot a deficiency, and the best ways to regain thick, healthy hair naturally.

How Vitamin Deficiencies Disrupt Hair Growth

Your hair is not just cosmetic—it reflects your internal health. Hair follicles require a steady supply of nutrients, oxygen, and hydration to stay strong and continue producing new growth. When essential vitamins and minerals are missing, follicles shrink, weaken, or stop producing hair altogether.

This process leads to:

• Premature hair shedding, when follicles enter the resting (telogen) phase too soon

• Slower regrowth, as hair struggles to push through the scalp

• Thinner, brittle strands, due to a lack of keratin production

Not all hair loss is permanent. If a vitamin deficiency is the cause, it can often be reversed by correcting your nutrient intake. The key is identifying which deficiencies may be at play.

Vitamin D: The Silent Cause of Hair Thinning

Vitamin D plays a direct role in waking up dormant hair follicles and regulating the hair growth cycle. It helps trigger the production of new follicles, ensuring that hair continues to grow at a healthy rate. Low levels of vitamin D have been linked to alopecia areata, an autoimmune condition that causes bald patches, and general thinning across the scalp.

A lack of vitamin D can also impact scalp health, leading to dryness, irritation, and increased dandruff. Since vitamin D plays a role in the immune system, a deficiency may also contribute to inflammation around hair follicles, weakening them over time.

How to Restore Vitamin D for Hair Growth

Spending 15-30 minutes in sunlight daily is the best way to naturally increase vitamin D levels. If possible, aim for exposure to the morning or late afternoon sun to minimise UV damage.

Dietary sources like fatty fish (salmon, sardines), egg yolks, and fortified dairy or plant-based milk can also provide vitamin D, but most people struggle to get enough through food alone. If you live in a climate with limited sunlight or spend most of your time indoors, a Vitamin D3 supplement can help restore optimal levels and support hair follicle health.

B Vitamins: The Powerhouse for Hair Growth

Biotin (B7): The Ultimate Hair Strengthener

Biotin is essential for keratin production, the protein that gives hair its strength and structure. If biotin levels are low, hair strands become weak, brittle, and prone to breakage. This can also lead to slower regrowth and overall thinning.

For those experiencing hair breakage, slow regrowth, or brittle nails, adding a biotin supplement can help strengthen hair from within.

B12 and Folate: The Oxygen Suppliers

B12 and folate are essential for red blood cell production, ensuring hair follicles receive the oxygen and nutrients they need to thrive. When levels are too low, hair can become thinner, weaker, and more prone to shedding.

Since vitamin B12 is mainly found in animal products, vegetarians and vegans are at a higher risk of deficiency. In these cases, a probiotic-based B vitamin complex can support better absorption and maintain optimal levels for hair health.

Vitamin A: Too Much or Too Little Can Wreck Your Hair

Vitamin A helps regulate sebum production, keeping the scalp hydrated and promoting a healthy environment for hair growth. However, both too little and too much vitamin A can cause issues. A deficiency may result in a dry, itchy scalp, while excessive intake can trigger hair shedding by overstimulating follicle activity.

How to Restore Vitamin A for Hair Growth

The best way to naturally balance vitamin A is by eating wholefoods rich in beta-carotene, which the body converts into vitamin A as needed. These include carrots, sweet potatoes, pumpkin, and dark leafy greens.

For those who need additional support, a wholefood-based vitamin A supplement is a safer alternative to synthetic high-dose options, reducing the risk of toxicity.

Vitamin C & Collagen: The Hair Strengthening Duo

Vitamin C is a powerful antioxidant that plays a key role in collagen production, helping to strengthen hair strands and maintain scalp health. It also enhances iron absorption, preventing iron deficiency-related hair loss.

Collagen provides essential amino acids like proline and glycine, which are the building blocks of strong, thick hair. As we age, collagen production declines, leading to weaker hair that is more susceptible to breakage. Supplementing with collagen can help maintain elasticity, hydration, and scalp health.

For optimal results, consider adding both Vitamin C and Collagen Peptides to your routine.

Zinc: The Hair Repair Mineral

Zinc is essential for hair follicle repair and growth, playing a crucial role in DNA synthesis and cell division. Low zinc levels can lead to excess shedding, slow regrowth, and an imbalance in scalp oil production.

How to Restore Zinc for Hair Growth

Zinc is naturally found in oysters, pumpkin seeds, lentils, and chickpeas, but many people don’t get enough from food alone. If hair thinning, dandruff, or slow healing of scalp wounds is a concern, supplementing with Zinc Picolinate can help restore healthy scalp conditions and hair follicle function.

The Path to Stronger, Healthier Hair Starts from Within

Hair loss can feel disheartening, but in many cases, it is reversible when addressed at its root cause. If you have been noticing excessive shedding, thinning, or brittle strands, it may not be just stress or genetics—it could be a nutrient deficiency silently affecting your hair’s ability to grow and thrive.

The health of your hair is directly tied to what you nourish your body with. A deficiency in key vitamins and minerals like vitamin D, biotin, B12, iron, and zinc can trigger hair loss, slow regrowth, and weaken follicles over time. However, the right balance of nutrients can restore strength, shine, and resilience to your hair.

Healing hair loss takes time, but by addressing nutritional imbalances, optimising gut health, and nourishing your body with the right foods and supplements, you can create the perfect conditions for your hair to grow back thicker, stronger, and healthier than ever.

If you are looking for trusted, scientifically-backed solutions, Nourishme Organics offers a range of carefully curated vitamins, probiotics, and superfoods to help you restore your hair from the inside out.

Start making small, intentional changes today—your future self (and hair) will thank you.

In this blog, we will explore everything you need to know about natto: what it is, how it is made, its deep roots in Japanese history, and the remarkable benefits it offers for health. Whether you’re curious to try natto for the first time or want to learn why it is considered a nutritional powerhouse, this guide will give you all the answers.

What Is Natto?

Natto is a traditional Japanese food made by fermenting soybeans with a bacterium called Bacillus subtilis. This fermentation process gives natto its unique characteristics: a sticky, stringy texture, a strong aroma, and a nutty, earthy flavour.

While natto may seem like an acquired taste to some, it is a beloved staple in Japanese households, particularly at breakfast. It is most commonly served over steamed rice, often with soy sauce, mustard, or other seasonings. Beyond its culinary appeal, natto has earned a reputation as a superfood because of its extraordinary nutritional content and potential health benefits.

The History of Natto

The origins of natto are as fascinating as the dish itself. Natto is believed to have been discovered over 1,000 years ago, likely by accident. Legend has it that soybeans stored in straw—a natural source of Bacillus subtilis—fermented over time, creating the sticky, fermented beans we know today.

Historically, natto was especially popular in northeastern Japan, where it provided an essential source of nutrition during the harsh winters. Its ability to energise and sustain made it a vital food for farmers and workers. Over the centuries, natto evolved from a regional speciality to a nationwide staple. Today, its popularity has spread beyond Japan as more people around the world discover its unique taste and health-promoting properties.

How Is Natto Made?

The process of making natto is a carefully crafted blend of science and tradition. While it might seem simple, each step is essential to achieving natto’s distinct texture, flavour, and nutritional value.

1. Preparing the Soybeans

The journey begins with selecting high-quality soybeans. These are soaked in water to soften them, then steamed until fully cooked. The soft texture of the soybeans is crucial for fermentation.

2. Adding the Bacteria

Once the soybeans are prepared, they are inoculated with Bacillus subtilis, a bacterium that drives the fermentation process. This step is where the magic happens, as the bacteria begin to transform the beans.

3. Fermentation

The inoculated soybeans are kept at a warm temperature—around 40°C (104°F)—for 24 to 48 hours. During this time, the bacteria create the sticky, stringy texture and develop natto’s signature aroma and flavour.

4. Aging

After fermentation, the natto is chilled and aged for several days. This allows the flavours to mature and reduces the intensity of its smell, making it more palatable.

The result is a dish that is rich in probiotics, enzymes, and nutrients—a true superfood.

Nutritional Benefits of Natto

Natto is often celebrated as one of the most nutritious foods on the planet. A single serving offers a wealth of vitamins, minerals, and beneficial compounds that support overall health.

• Rich in Protein

Natto is a complete plant-based protein, containing all nine essential amino acids. This makes it an excellent choice for vegetarians and vegans.

• High in Vitamin K2

One of natto’s standout features is its high vitamin K2 content, which is essential for bone health and cardiovascular health.

• Packed with Probiotics

The fermentation process fills natto with beneficial bacteria that support gut health.

• Contains Fibre

Natto’s fibre content aids digestion and helps maintain a healthy gut microbiome.

• Loaded with Minerals

It provides essential minerals like calcium, magnesium, and iron, which are crucial for overall health.

• Rich in Nattokinase

This enzyme, unique to natto, is known for its cardiovascular benefits, including its ability to break down blood clots.

The Health Benefits of Natto

1. Stronger Bones

Natto’s high levels of vitamin K2 play a key role in bone health. This nutrient helps direct calcium to the bones, strengthening them and reducing the risk of fractures. Regular consumption of natto may lower the risk of osteoporosis, particularly in older adults.

2. Improved Heart Health

The enzyme nattokinase has been extensively studied for its ability to break down fibrin, a protein that can cause blood clots. By improving circulation and reducing clotting, natto supports cardiovascular health and reduces the risk of heart attacks and strokes.

3. Enhanced Digestive Health

The probiotics in natto help balance the gut microbiome, supporting digestion and nutrient absorption. A healthy gut is linked to improved immunity and reduced inflammation throughout the body.

4. Boosted Immune System

Natto’s combination of probiotics, fibre, and antioxidants helps strengthen the immune system, making it easier for the body to fight infections and illnesses.

5. Youthful Skin

The antioxidants in natto help combat oxidative stress, which can contribute to premature ageing. Vitamin E and other nutrients in natto support healthy, radiant skin by improving elasticity and reducing wrinkles.

6. Weight Management

Low in calories but high in protein and fibre, natto is a filling food that helps regulate appetite and supports healthy weight management.

How to Enjoy Natto

If you’re new to natto, its strong smell and sticky texture might seem daunting. However, with a little creativity, you can learn to enjoy this superfood and reap its many benefits.

• Classic Natto Bowl

The traditional way to eat natto is with steamed rice. Simply mix the natto well (stirring enhances its flavour), then add soy sauce, mustard, or spring onions for a delicious meal.

• Natto Salad

Combine natto with fresh vegetables, a drizzle of sesame oil, and a sprinkle of sesame seeds for a nutrient-packed salad.

• Natto Sushi Rolls

Wrap natto in seaweed with rice and vegetables for a healthy twist on sushi.

• Natto Toast

Spread natto on whole-grain toast and top with avocado or a poached egg for a hearty breakfast.

• Smoothie Boost

For the adventurous, blend natto into a smoothie with fruits and vegetables for a unique nutrient boost.

Tips for First-Time Natto Eaters

• Start Small: Begin with a small portion to get used to its flavour.

• Mix Well: Stirring natto thoroughly enhances its taste and texture.

• Pair with Familiar Flavours: Natto's strong taste can be balanced by pairing it with mild or familiar foods like rice or bread.

Where to Find Natto

Natto is widely available in Japanese supermarkets and Asian grocery stores, often sold in small pre-packaged portions. Many online retailers now offer natto for those outside Japan, making it accessible worldwide.

Is Natto Right for Everyone?

While natto is a superfood, it isn’t suitable for everyone. Due to its high vitamin K2 content, people on blood-thinning medications should consult their doctor before consuming it. Additionally, those with soy allergies should avoid it altogether.

The Verdict on Natto

Natto is more than just a traditional Japanese dish; it’s a superfood with a rich history and incredible health benefits. From improving bone and heart health to supporting digestion and boosting immunity, natto has become a staple of healthy eating.

Although its flavour and texture may take some getting used to, the benefits of incorporating natto into your diet are well worth the effort. Whether enjoyed the traditional way or as part of creative recipes, natto offers a unique combination of taste, history, and nutrition.

So, what is natto? It’s a centuries-old gem of Japanese cuisine that continues to amaze with its versatility and health-promoting properties. Why not try this fermented treasure and discover its benefits for yourself?

Today we are joined by Kiran Krishnan, founder of Microbiome Labs for a fascinating conversation. Kiran shares his insights on a wide range of topics, including the interaction between the microbiome and the immune system, the impact of antibiotics on gut health, the gut-brain interaction, and the connection between gut health and skin health. 

Who is Kiran Krishnan?

I have been obsessed with science, math, and understanding the world around me since I was a little kid. My parents have a nice mix because my dad was an engineer and my mom's a medical doctor. So I grew up with both sides of the world of science. I parlayed that mix of having a little bit of both of them into the world of microbes. I got into microbes because I have always been fascinated about the unseen world whether that was exploring dark matter and all kinds of subatomic particles or subcellular life.

I gravitated towards microbiology and as I was coming out of academic research and looking for where my area of interest lay, the Human Microbiome Project started kicking off. It became clear to me that that was an area that was very much pioneering in health, wellness, and how we function as humans. I dove into the world of the microbiome and a few years later I created Microbiome Labs as a way of rethinking and retooling a lot of our old ideas around gut health, probiotics, and prebiotics. 

I also support practitioners and health-minded people with tools to effectuate the microbiome and gain health. Teaching and education is another area of interest for me and the one skill I have is explaining complicated things to people in a way that they can understand. That is a big part of what I do on a day-to-day basis.

How Do The Microbiome and Immune System Interact?

So how do the microbiome, the gut, and the immune system work together to keep us healthy? This is an important topic because not only does it protect us from disease, but it is also equally as important from the perspective of tolerance. We want an immune system that reacts to the right things. More often than not, we have immune systems that are attacking things they shouldn’t and that is where things like allergies, asthma, food intolerances, and autoimmune conditions come from.

The simplest way to explain the relationship between the immune system and the microbiome is that it is two parts of the same system. The microbiome acts as the eyes and the ears of the immune system. So imagine that your immune system is a military that was created in your system with all of the equipment necessary to defend the system. You have the T cells, B cells, and other tools to defend the body. The problem is that it doesn't have a general and has no information about who the enemy is. The reason why the immune system is born naive is because we're constantly producing new immune cells. Humans are adapted to live in many different environments and each environment is going to impact the immune system differently. 

If the immune system had a fixed code telling it exactly what to attack and what to ignore, it would lose its ability to adapt to changes in the environment. And that adaptability is exactly what we need. If I come to visit you in Australia, I want my immune system to adjust to what’s happening in your environment instead of just operating based on what it knows from Chicago. That’s a key function of the immune system that people need to understand - it’s constantly learning, assessing its surroundings, and determining what’s a threat and what’s not. 

But at the same time, the immune system doesn’t have an outward-facing component. We don’t have immune tissue on the surface of our body actively sensing the environment and the microbes we come into contact with. So the immune system has to get its information from somewhere. As it turns out, it gets this information from the microbiome.

So why does it get the information from the microbiome? It is because the microbiome is loaded in all areas of the body where we gain the most exposure to the outside environment. For example, the digestive tract is where we expose ourselves to the outside environment from everything we eat, drink, and breathe in. When you take a breath, all the particulate matter gets caught in the mucus in your upper and lower respiratory tract and is then moved up through the respiratory tract through the mucociliary elevator. These are hair-like structures that move the mucus up and then you end up swallowing it. 

Everything that drains from your ears and eyes then drains to the back of your throat through the eustachian tube and then you swallow it. This means that everything you're encountering ends up in the digestive tract. Things also can go in the urogenital tract and through the skin but no matter what it is entering into a mucosal surface and most of the mucosal surface in your body is loaded with microorganisms. And these are the commensal microorganisms, assuming you have a healthy microbiome.

The microorganisms have the capability of dealing with many of these things that you encounter on their own - even if it is a toxic, virus, or bacteria. At the same time, the microbiome then sends signals to the immune system to recruit it and show what it has encountered. The reason why the microbiome has to recruit the immune system is because the immune system is outnumbered by microbes 200,000:1. For every immune cell that we have roaming around and monitoring the system there are 200,000 microbes.

Keep in mind that a set of things that the immune system is supposed to protect you from are microbes so being outnumbered is a very difficult task for the immune system. The only way it accomplishes that is because most of the other microbes are working with the immune system to alert it when something is off. So imagine an immune system where there isn’t a microbiome - it would either not react to anything or react to everything it sees including the host tissue. Those are the two extremes of what happens with immune systems that don't have a companion in a working microbiome. 

When you think about the cold and flu that tends to show up in the winter months, it’s crucial to understand what happens when you breathe in the influenza virus. The virus enters your respiratory tract and targets your lung cells, beginning its infection there. The microbes in your lungs are the first to notice this invasion. They recognize that something is off and start responding by releasing compounds like interferons (like interferon gamma) to slow down the virus’s replication in that area. At the same time, they send out signals to recruit the immune system to the site of infection.

If the microbiome can keep the infection in check while calling in the immune system, you might feel a bit tired or under the weather for a day or so but then you’re fine. But for individuals with a compromised microbiome that isn’t supporting the immune system, the response is different. The virus enters, starts replicating unchecked in the tissue, and the body struggles to mount an effective defense. Your microbiome looks at it and goes “Eh I don’t really care. I am not here to work with the host” and then the virus keeps replicating. Then the infection gets bigger and bigger and once the immune system notices it then it has a much bigger problem to deal with. This is when you start to feel really under the weather and have symptoms like:

- A high fever

- Fatigue

- Body aches and pains

This is all the response of the immune system to a larger-scale infection. But when the microbiome isn’t functioning properly, it fails to bring in the adaptive immune response, the more powerful line of defense. As a result, that response is delayed, leaving you feeling sicker for longer. It takes much longer for the adaptive immune system to finally step in, start controlling the virus, and produce antibodies against it. Recovery can drag out for about 10 days.

On the other hand, someone with a healthy, well-balanced microbiome might feel slightly under the weather for a day or two before bouncing back to normal. Whereas an individual with a compromised microbiome will start feeling significantly worse after three or four days, deal with severe symptoms for six to seven days, and then take another three or four days to fully recover. The key difference between these two individuals is the presence of the right types of microbes in their system. 

When the microbiome is already dysfunctional, it becomes much harder for the body to handle infections. This was especially evident during COVID-19. For example, a 48-year-old with diabetes had a tenfold higher risk of dying from COVID-19 compared to a 48-year-old without diabetes. The underlying issue? Dysbiosis - an imbalance in the microbiome that not only contributed to diabetes but also weakened the immune response.

How Does The Microbiome Identify Friend and Foe?

The most common way in which the microbes in a given local area signal the immune system is by using inflammatory cytokines like:

- Interleukin-6 

- NF-kappa B 

- Interferons

And they shoot those off in the local area which becomes the alarm for the immune system to go quickly to that spot. But people with chronic conditions or underlying co-factors like diabetes, obesity, heart disease, and autoimmune conditions, are all hallmarked by having chronic low-grade inflammation. These individuals tend to be inflamed throughout their body all the time, which means that when the microbes shoot off the inflammatory cytokines for the immune system's attention, it is more difficult to notice those cytokines because there's inflammation throughout the body already. 

This is another way the immune system becomes compromised - signals from local microbes trying to recruit the immune system to the infection site get drowned out by the inflammation already present in the body. Leaky gut is also one of the most common drivers of chronic low-grade inflammation. When someone has a leaky gut and widespread inflammation, it becomes much harder for the immune system to focus on the right target, making it less effective at responding to new infections or infections in general.

Is it Better to Expel Phlegm or Swallow?

When we have this mucosal reaction pushing up phlegm, trapping bacteria, typically what happens is we get told to take medicine to expel this phlegm and mucus out of the body. And then typically what happens is you cough, you expel the phlegm, and then you spit it out. So is it better to swallow it so it gets down into the heart of the immune system, which is the gut, to train the body, or is it better to spit it out? -Kriben Govender

This highly depends on the amount of mucus because you can certainly swallow enough that it upsets your gut. People who have chronic sinusitis build up so much mucus and constantly have post-nasal drip. This can cause diarrhea because there are enough bacteria and immune factors and all go into the gut which disrupts the gut microbiome's function. 

So you certainly want to swallow some of that but if you have something like bronchitis or a bad lung infection, you will want to expectorate as much of that out as you can. Some of it will inevitably be swallowed - it’s in your mouth, and just the act of coughing ensures that happens. If you think about coughing, there’s a chaotic cloud of microbes being expelled, but not all of it leaves your body. A lot of it hits the walls of your mouth and stays there, eventually getting swallowed along with your saliva.

This process of sampling in the gut is crucial. About 80% of your immune system’s sampling tissue is located in the gut, making it a key site for detecting and learning about potential threats. As these microbes pass through, the immune system starts assessing what you’re being exposed to, while the microbiome helps determine whether these are things to attack or ignore.

Training The Immune System

Tolerance is very important because we do not want the immune system to overreact but we do not want it to underreact. So how does this get regulated? Well, we have a T cell called the T regulatory cell (Treg) which roams the system and looks for aberrant immune responses (responses that your body does not want or need). The moment those immune cells start to respond, the Treg cell sees it and it suppresses that immune response. As a result of suppressing, it helps teach the immune system that this is not something we need to attack. This helps build tolerance. However, the expression of the Treg cell is dependent on microbes. So when you have a healthy and diverse microbiome, the microbiome triggers the proliferation of Treg cells to help regulate all the immune responses. The microbiome can also tag things for tolerance's sake.

So imagine then you have a compromised microbiome with chronic low-grade inflammation throughout the body. If a virus or something enters into an area of dysbiosis, your microbiome in that area is not necessarily helping because they're mostly opportunistic pathogens - so they don't want to bring the attention of the immune system to that area either because they're doing some questionable things themselves. So then your immune system is not alerted and the infection gets worse and worse. Then your own cells start to shoot off cytokines that are getting infected and dying. Lastly, the immune system may see it in this milieu of inflammation so it might end up seeing it at some point but it's going to be delayed and the infection is going to be bigger.

Now your immune system comes along and the innate part of the immune system is the fast-acting early responders but they are not specific for whatever is causing the problem. They just show up to the region and start bombarding everything. It is like they are trying to kill a mosquito with the blowtorch. Yes, you’re going to kill the mosquito but you'll probably burn the wall a little bit behind the mosquito as well. This results in damage to your tissues and cells because they are a bystander in this war that's happening. 

Then the adaptive immune system comes along to try to figure out what is causing the problem and what is the specific tool for that one offender. The adaptive immune system shows up as a result of antigen-presenting cells that present the potential culprit to the adaptive immune system - these macrophages and dendritic cells. They show up right after the innate immune system, they look at the debris, and they start gobbling up parts of all the stuff that's out there. Then they keep presenting it to the T-cells and B-cells and say “This might be the culprit”. Then the T-cells and B-cells have to mount antibody responses to all the things that it's showing. 

Treg cells play a crucial role in preventing autoimmunity by recognizing when your own tissue is accidentally presented to the immune system. This can happen when there’s a high level of cellular debris in an area due to ongoing immune activity. In the process, macrophages may mistakenly pick up fragments of your own tissue and present them to the immune system. When this happens, a T-cell or B-cell might create an antibody against your own tissue, potentially leading to an autoimmune condition. This is usually prevented by Treg cells, which act as immune system monitors. They recognize when self-tissue is being mistakenly targeted and intervene, shutting down the faulty immune response. But for Treg cells to function properly and exist in sufficient numbers, a healthy microbiome is essential. Without that microbial support, the immune system loses an important safeguard against autoimmunity.

When the microbiome isn’t healthy, the immune system faces multiple challenges. The innate immune response becomes sluggish because there aren’t enough microbes signaling the immune system to the right location. At the same time, excessive inflammation leads to increased tissue damage. As a result, macrophages and dendritic cells start presenting fragments of your own tissue to the immune system. Without enough Treg cells to intervene, the risk increases that a T-cell or B-cell will mistakenly identify your own tissue as a threat and create antibodies against it. This breakdown in immune regulation is what ultimately leads to autoimmune conditions.

This is why people who are susceptible to autoimmune conditions (one of the key susceptibilities is having a very dysbiotic gut microbiome) may end up with lupus after a cold or flu. This is because the cold or flu triggered an autoimmune response and now your immune system is targeting your own tissue and you don't have the microbiome to prevent that from happening. 

That is a brilliant explanation of the very complex workings of the immune system and how important a resilient microbiome is. And if you do end up with an infection, to fight it effectively. I certainly encourage audience members to go back to the previous blog with Kiran to explore how to build a robust, resilient microbiome. -Kriben Govender

The Effect of Taking an Antibiotic to Treat Infection

So what happens when we take an antibiotic to fight an infection? Antibiotics are very important, especially if you're suffering, but what happens to the microbiome when you take the antibiotic? Are there both negative and positive aspects of it? -Kriben Govender

So let's tackle viral infections first because this is where antibiotics are most often misused. In the USA the CDC estimates that at least 50% of the antibiotic scripts are unnecessarily written, and that's often for viral infections. And the thinking is twofold here. So if I start feeling run down and have the sniffles and all that, it's more than likely a virus, which means that it has to run its course. 

But since we all have to go to work, we might go to our doctor or urgent care for help. An educated doctor or urgent care center will know in their mind that this is a virus and that there is nothing you can do but rest. But in the US we have a for-profit medical system and many of these doctors and clinics are competing with each other. So if I went to one of these clinics and they gave me nothing for it and just said, go home and rest, then I'm less inclined to go back to that clinic next time I feel sick.

Many of the clinics and doctors then feel pressured to write a script for something, even though they know that it is not going to help the patient. The way they rationalize it is sometimes when you have a viral infection, and if the viral infection goes on for a certain amount of time, you can get a secondary bacterial infection as a consequence. So in their mind, they think “Well, I know it's not going to help with this, but maybe it'll prevent a secondary infection so I'm just going to give it to them.” Doctors don't know the type of harm that an antibiotic can have if you don’t need it. 

If you start taking an antibiotic for a viral infection, your response to fight the virus will slow down because you're decimating the microbiome. If it is a bacterial infection, the antibiotic will certainly help because it works directly on the bacteria. However, you could revert and get a second infection from that same bacteria because your immune system and microbiome are now compromised. 

So there are absolutely times when you need an antibiotic for an infection and it'll save your life but if it is a fungal or viral issue and you are given an antibiotic, it is going to compromise your immune system's ability to deal with it. We now know how important the microbiome is for immune function and this was very beautifully shown in the area of immunotherapy for cancer. There are certain cancers like melanoma and non-small cell lung cancers, where immunotherapy works well. Immunotherapy is a way of getting your own T-cells to go after the cancer cell. Normally, we are all developing cancer-like cells all the time but we have our immune system that detects it and shuts it down (it's typically the T-cells within the immune system). 

What they're figuring out is that there's a way of upregulating your T-cells ability to go after cancer tumors. What’s great about it when it works is that it's a very potent treatment against that tumor and there's no other collateral damage because the T-cell is so specific for the tumor. It's not like radiation or chemotherapy that just destroys lots of stuff. Then the re-emergence of the cancer is very low because now your immune system is trained on how to go after this particular cancer. So immunotherapy is great but it counts on the immune system functioning properly for it to work.

Studies show that immunotherapy is far less effective when an individual undergoes a course of antibiotics before starting immunotherapy. This happens because T-cells don’t function properly when the microbiome is disrupted. Research has also found that individuals with high levels of keystone species or greater microbial diversity respond much better to immunotherapy than those with an imbalanced or unhealthy microbiome.

This highlights just how crucial the microbiome is for proper immune function. If we’re going to use antibiotics - knowing they will significantly impact the microbiome, at least temporarily - it needs to be a deliberate decision made for a valid reason. It shouldn’t be a casual choice, like taking antibiotics just because you suspect a strep infection but aren’t sure, or because you’re feeling rundown and just want a quick fix. That kind of overuse is risky. There should always be confirmation that it’s a bacterial infection before reaching for antibiotics.

Strategies to Counter The Negative Impacts of Antibiotics

In 2020 we published a paper where we showed that using the spore-based probiotics (Megaspore) and then adding in the H258 (subtilis at high doses) negates a lot of the negative effects of the antibiotic. This is because the spores are constantly revamping the microbiome and the antibiotics will knock everything down in about two or three hours of ingestion of the antibiotic. So if you take the spores around this time they can revamp the system. They increase lactic acid production, short-chain fatty acids, and remodulate the microbiome from the damage that that dose of antibiotic did. 

Once you're done with the let’s say 10-day antibiotic course, if you stick to that same regimen for prebiotics and probiotics (I always recommend three times longer than the antibiotics), so 30 days, you're going to reverse or negate the vast majority of damage that the antibiotic has done. 

So if the antibiotic is indiscriminately destroying, especially keystone species, these microbes involved in signaling, then what we're trying to do is bring those levels back up and also introduce some more resilient spore-based organisms that could potentially be resilient to the impacts of the antibiotic. How about something like immunoglobulins, colostrum, or a direct butyrate supplementation? - Kriben Govender

All of these can be beneficial:

- Butyrate which modulates inflammation and supports some of the keystone species. A tributyrin type of product could be very beneficial.

- Polyphenols 

- Probiotic yeast like Saccharomyces boulardii. This can provide a lot of support by producing lactic acid and then as a precursor to short-chain fatty acids.

If you had to go on a course of antibiotics (talk to your doctor and if that's the right decision), then you should throw whatever you can at your system to negate the negative effects of the antibiotics. If you have to be on it, that's fine, it's important, but it doesn't mean you have to suffer from the side effects.

The Impact of Antibiotics on People Around You

Let’s say you were given a course of antibiotics and you just take the antibiotics willy-nilly without doing much to try to support the microbiome. Not only are you impacting your microbiome but you're impacting the microbiome of the individuals that live in your household. There was a study out of Johns Hopkins in 2019 or 2020 where they took individuals who were given a course of antibiotics at the hospital and before starting the course of antibiotics, they did stool testing and mapped out their microbiome. Then they followed their microbiome during the antibiotic and up to six months after.

Now, at the same time, they also mapped out the microbiomes of individuals who lived in the same household as the individual on the antibiotic but those individuals were not on antibiotics. Researchers found that the disruptions in the microbiome of an individual taking antibiotics were also observed, almost identically, in those living with them, even if those individuals weren’t taking antibiotics themselves. This wasn’t limited to intimate partners it also applied to:

- Platonic roommates

- Siblings

- Parents

- Children

- Other household members

This highlights the fact that we exist within a shared home biome. We each carry a personal cloud of microbes, and the state of our microbiome influences the microbiomes of those around us - positively or negatively. That’s why it’s so important to consider microbiome health from a household perspective. It’s an ecosystem we all contribute to, and we all have a responsibility to maintain.

If one person in the household takes an antibiotic without much thought, assuming it’s no big deal because they’ve taken antibiotics before, that decision affects everyone else in the home. And for some, the impact is significant and measurable. This is especially relevant for parents who put effort into keeping their children healthy. If they neglect their own microbiome, they may be negatively affecting their child’s microbiome as well. A healthy household microbiome requires collective care because, at the end of the day, we all share a microbial environment within our homes.

I think a lot of light bulbs are going to be going off in households to be more cognizant of how we use antibiotics and especially how we negate some of the effects. - Kriben Govender

The Gut-Brain Interaction and Psychobiotics

We know that anxiety and depression are at epidemic levels, even in younger kids. I heard a statistic that said that the level of anxiety, psychosis, and cognitive dysfunction in the average high school child today is equivalent to what the average asylum patient was like in the 1960s. So if you imagine the high school kids today, the level of anxiety, depression, ADD, all of the things that they face regularly, those were asylum-level problems just a few decades ago.

Then the question becomes, “What's happening?” We know stimuli are different these days, our phones and social media give us too much access to information. We're certainly surrounded by negative stimuli much more than we ever were and it is hard to escape it. We are also bombarded with a lot of information and triggers nonstop. This all plays a role but I think our resilience in dealing with simple stressors has also gone down quite a bit and that is a factor of the gut-brain access.

If you think about the last few decades, every condition that has anything to do with how the gut microbiome influences the condition - every one of those conditions have gotten worse since we have gone on such as:

- Diabetes

- Obesity

- Autoimmune conditions

- Allergies

- Asthma

- Alzheimer's

- Dementia

All of these conditions can be traced back to some origins within the dysfunctional gut microbiome. They are all getting worse in terms of prevalence and severity because our gut microbiome continues to get decimated as we go along. Our diets and use of antibiotics drive dysfunction.

There are a few roles of the microbiome in this process of anxiety, depression, mood disorders, and cognitive function. The number one role of certain organisms within the microbiome is to stop HPA reactivation. HPA axis stands for the “hypothalamic pituitary adrenal” axis. This is the system that gets activated when we encounter a stressor. That system has not changed in the last 200,000 years and it is designed to trigger a fight or flight response. It’s been a very important thing for the evolution of humans because it's what gave us the smartness to identify dangers and either fight or flee from them. 

The problem is that this same biochemistry functioning is now triggered by things like a text message or something we see online. We now have this kind of stimuli all the time and this response causes the HPA axis to release cortisol. Cortisol is a stress management hormone that does several things when it is released:

1. It increases respiratory rate and heart rate while triggering vasodilation to direct more blood to critical areas (primarily the heart, muscles, and brain). One key way the HPA axis facilitates this blood flow is by increasing inflammation. Macrophages and dendritic cells, key players in the innate immune system, are stimulated to release catecholamines which are chemical irritants that promote inflammation. When a part of the body is inflamed, it becomes red and warm due to increased circulation to the area. The same principle applies during a stress response - your body strategically upregulates inflammation in the brain, heart, and muscles to ensure they receive sufficient blood supply. Cortisol plays a crucial role in regulating this entire process.

2. It also gets dumped into the gut then in the gut, it gets metabolized by certain bacteria and the byproducts of the metabolization of cortisol end up in your kidneys. Then your kidneys turn on sodium and potassium pumps and flood your system with fluid. This increases blood pressure, perfusing the system even more. This is why chronic stress creates hypertension because stress is designed to increase blood pressure acutely to increase perfusion. So when you're in a fight or flight response, and if a predator is chasing you, you want inflammation in the brain, in the heart, and in the muscle. You also want elevated blood pressure because you need to be able to get away from the predator. But the last thing you need when you're reading an email or text is increased blood pressure and inflammation in the brain, heart, and muscles. We're not trying to survive anything but we still get that same physiological response. 

The problem for us in the modern world is that with the fight or flight response, we’re meant to enter that heightened state when danger arises where cortisol levels spike and activate all the necessary processes. But once the danger subsides, we should be able to calm down and return to a baseline state. Our ancestors experienced this regularly. They would be walking through the grasslands when they spotted a rustling in the grass and their fight-or-flight response would be triggered.

Then they would run from danger, reach a safe spot, and sit down to breathe to get back to their normal state. That’s how it’s supposed to work but if your gut isn’t healthy and you don’t have the right organisms in your gut microbiome, you can’t properly come down from the fight-or-flight response. This is because the microbiome plays a crucial role in attenuating the activation of the HPA axis. When cortisol floods the gut, it creates leaky gut, and as a result, a compound called IL-6 increases. This compound can travel to the brain, reactivate the HPA axis, and put you right back into the same stress cycle, even without any new external stressor.

For the average modern person, it’s a constant cycle. You’re driving to work, running late, and someone cuts you off. That small trigger kicks off the HPA axis, sending you into a fight-or-flight response. Now you’re stressed, but you can’t come down from it because the leakiness in your gut keeps upregulating the stress response. So you get to work, and the first annoying thing that happens there heightens your stress even more. Your tolerance for irritants becomes so low that you’re triggered over and over throughout the day. You stay in a constant state of heightened anxiety or fight-or-flight for the entire day. It’s hard to shut it off because the off switches aren’t functioning properly, and those off switches depend on your microbiome.

This is where psychobiotics come into play. These are microbes that have been identified as commensal microbes with unique abilities to turn off HPA axis activation and bring the system back to its baseline. They produce compounds like peptidoglycans and complex carbohydrates on their cell membranes. When these complex carbohydrates are digested by macrophages, they’re released into circulation, where they help attenuate and stop the reactivation of the HPA axis, allowing the body to return to its basal state. 

They provide you resilience but they do not act like a Prozac where they all of a sudden numb. Their function is to be taken every day and then in 30 days or so you'll see that your perception of stress in general is dramatically reduced. This is because it reduces the height of your cortisol curve and also allows you to taper off cortisol much faster. Then you are not constantly being reactivated with the HPA axis because it can shut down your HPA over action.

Psychobiotics play a crucial role in helping you manage stress and build resilience. While stress is an unavoidable part of life, how you handle it is what matters. Your body needs to go through the activation of the HPA axis, come back down from that heightened state, and then repair itself. If you can do that, you're in good shape. Everyone experiences bouts of stress, but the problem arises when you can't come back down from that heightened state. If you don’t reset at night, it affects your sleep, messes with your digestion, likely causes loose stools, and leads to weight gain. It becomes a snowball effect that just keeps spiraling downhill.

I think we can all resonate with what you said. I had a cheeky little smile on my face recounting some past experiences of being irritated and stressed. I think it's just a reality of modern living. Social media is not going anywhere and the level of stress is certainly not going to alleviate. It's just part of the lifestyle that we live in the modern era. But we can use tools like psychobiotics and Zenbiome is amazing. - Kriben Govender

Psychobiotics and Sleep

When you're in a fight or flight response, you are in the “sympathetic” activation. The neurological system has 2 states:

- The parasympathetic state which is the rest, digest, and repair system.

- The sympathetic which is the fight or flight system.

Your nervous system toggles between those two. If you are an average Westerner or modern person living in a city, the likelihood is that you toggle towards the sympathetic side most of the time. Then you have a lot of external stimuli that keep you in that sympathetic state. The problem with the sympathetic state is that it works against sleeping because your body is saying you are in danger. This leads your visual and auditory perceptions to be heightened. You cannot sleep in this state and you need to be able to shift back to the parasympathetic (by releasing things like GABA and melatonin), so your system can shut down. 

You need to feel safe to be able to sleep and most people don't biologically feel safe, whether they know it logically or not. Psychobiotics can turn all of that off and bring you back to your basal state which will help induce sleep in individuals who are struggling with sleep.

Stress and sleep go hand in hand - if you are stressed you cannot sleep and if you are not sleeping enough, you will increase your stress. It's a vicious cycle for most people and this is where psychobiotics (like Zenbiome Sleep) can come in to help.

It's one of these force multiplier-type things because I think most people know now that sleep and stress management are foundational aspects of living the best version of yourself. Having something like psychobiotics and these formulas to help you in that is going to have dramatic impacts on your life. It certainly has in my life. -Kriben Govender

It creates resilience, which is really important because like we said we're going to always be exposed to stress and stressors and things like that. Life is stressful but your body has to be able to deal with it. Where we're failing right now is that we're not allowing the normal systems to deal with it appropriately because our microbiomes are messed up.

Leaky Gut, Leaky Brain, and Leaky Skin

I've always been focused on the body's barrier systems. Barriers play a crucial and dynamic role in how various systems function, acting as both protectors and regulators. For many years, my primary focus has been the gut, a unique and highly dynamic barrier.

There's this condition called leaky gut, where the barrier system of the gut becomes compromised as a result of changes in the microbial ecosystem. As the integrity of the gut lining breaks down, the mechanisms that maintain its function start to fail. This leads to chronic low-grade inflammation, which has been identified as a major risk factor for chronic disease. In the 2015 meta-analysis, it was shown that leaky gut is one of the most significant drivers of chronic disease and mortality worldwide.

My interest in barrier systems naturally led me to the brain. The blood-brain barrier is another critical protective layer, and research has revealed a strong connection between leaky gut and leaky brain. When the gut is compromised and inflammation becomes chronic, the brain barrier also weakens. This allows more toxins and harmful compounds to enter the brain, disrupting cognitive function and overall neurological health.

Rate of Skin Ageing As a Predictor For Chronic Disease

Another key barrier that most people are familiar with is the skin. Your skin serves as a crucial protective shield between your body and the outside world. Unlike the gut, which is highly dynamic (constantly allowing in nutrients while blocking harmful substances) the skin is primarily designed as a physical barrier. The skin has multiple layers, making it much thicker than the gut lining, which consists of just a single layer of cells. It also contains a lipid or fatty acid layer that helps reinforce its protective function, along with structural components like collagen and elastin that provide strength and flexibility.

It turns out that the barrier function of your skin can be compromised, leading to a condition known as "leaky skin." The significance of this was underscored by a fascinating series of studies called the Baltimore Longitudinal Study of Aging. This study was groundbreaking because it was the first to track individuals over 50 years, using each person as their own control. Researchers followed participants from their late 20s into their 80s, examining how their bodies aged based on factors like lifestyle choices, environmental exposures, and more to understand what was happening to the body during the aging process.

With most aging-related studies, the way they're done is they take a current older group. Let's say they take a bunch of 80-year-olds and then they compare them to a bunch of 30-year-olds. They look at many different functions to understand the difference. The problem with that kind of approach is these 80-year-olds went through very different things at 30 than the current 30-year-olds go through. It's not a good apples-to-apples comparison. These researchers negated that by saying, you know what, we're going to follow thousands of individuals.

Most aging-related studies are conducted by comparing a current older group, like a set of 80-year-olds, to a younger group, like 30-year-olds. Researchers examine various biological functions to highlight the differences between the two groups. The problem with this approach is that the 80-year-olds lived through very different circumstances at age 30 compared to today’s 30-year-olds. This makes it an unreliable comparison. These researchers negated that by saying, “We're going to follow thousands of individuals over their lifetime.”

When they were looking at what were some of the predictive features of aging that could predict chronic disease development and mortality, the best predictor they found was the condition of your skin. They called this “age skin” and the characteristics of it are:

- Fine lines

- Wrinkles

- Dryness

- Hyperpigmentation or discoloration of the pigment throughout the skin

- Redness

- Thinning of the skin

All of these things that none of us want cosmetically but they are also independent risk factors for chronic disease. Initially, it was assumed that skin problems were simply a reflection of an unhealthy internal state. The idea was that these individuals had internal dysfunction, which then manifested as skin issues, eventually leading to chronic conditions. However, that’s not the case. Skin dysfunction often appears before the corresponding pathology is detectable in the body. So what’s happening here? The skin dysfunction stems from changes in the skin microbiome. Just like changes to the gut microbiome or the brain, alterations to the skin microbiome affect the barrier function of the skin. 

When the skin microbiome is disrupted, it compromises both the skin’s protective barrier and its overall function. This leads to the development of fine lines and wrinkles, a direct result of dysbiosis on the skin. As the skin becomes leaky, toxins, bacteria, and viruses can penetrate deeper layers where they normally wouldn’t be found. This triggers an immune response, causing inflammation in the affected area. The immune system tries to repair the damage, but in doing so, it worsens the disruption of the skin’s barrier. This process leads to more leakage and, in some cases, these harmful substances can enter the bloodstream, contributing to chronic low-grade inflammation.

For instance, a study showed that aged skin can be used as a predictor for conditions like osteoporosis, Alzheimer’s, and cardiovascular disease - all of which seem completely unrelated to the skin. Researchers found that they could assess aged skin to predict the onset, severity, or risk of these conditions. 

Of course, it's no surprise that we're creating dysbiosis on our skin. We put on so many different personal care products with harsh preservatives and antimicrobials. We are constantly sterilizing our skin which causes our skin microbiome to become decimated over time. As a result of this, it's creating a barrier function and leakiness in our skin. Not only does that make our skin appear worse, but it also makes it appear aged, creates inflammation, or triggers things like eczema, psoriasis, and acne. It eventually causes leaky skin and creates a chronic disease risk. So just like how we have to maintain resilience in our gut and seal up the lining, we also have to do that on our skin because it's another independent risk factor. 

There's almost this two-way aspect of it. It’s looking after your gut to make sure it's not leaky, to let all these nasties into the bloodstream, and to also look after the skin so that barrier integrity is maintained to stop any nasty bacteria from getting in that way. -Kriben Govender

Cutibacterium Acnes and Acne

So how's that dynamic of C. acnes playing out in the skin? This is a great example of an opportunistic organism that is overgrowing. It is not abnormal to find C. acnes on your skin, most of us have some degree of it. It may start to overgrow because:

- Your skin is too oily

- You are not cleansing enough

- You are driving inflammation from a dysfunctional gut in the bottom layers of the skin

- You are using too many antimicrobials

Then what happens is that C. acnesis can infect the pores in your skin. Then it will cause your sebaceous gland to release more sebum as a way to try to protect the barrier of the skin. Then this sebum enters and swells the pores and on top of that, the C. acnesis is creating an immune response. Then you have redness and swelling which becomes a pimple. Most people who are struggling with acne have an overabundance of C. acnesis. 

We started with this approach because changing the skin microbiome produces such a clear and measurable effect. To test this, we focused on individuals with severe acne, particularly those with inflamed, red lesions. First, we performed skin swabs to analyze their C. acnes levels. Then, we applied a quorum-sensing bacteria to their skin (one that could compete with C. acnes and bring its levels down) to see if it would improve their skin condition.

Sure enough, in as little as two to four weeks, the results were dramatic. 90% of participants experienced an 80–90% reduction in inflamed lesions. Before-and-after swabs confirmed that C. acnes, which initially made up 60% of their skin microbiome, had dropped to just 13%. The transformation was remarkable, not just in the clarity and tone of their skin but also in the overall complexion and smoothness.

We’ve seen similar improvements in conditions like rosacea-like redness, eczema, dermatitis, fine lines, wrinkles, and even pore size. The moment you shift the skin microbiome toward a healthier balance, you start seeing visible changes. More importantly, you’re also reinforcing the skin barrier, preventing it from becoming leaky and vulnerable to inflammation.

Siv Biome, Serene Skin, and Gut Skin Axis

There are two different products we have developed for the skin: Siv Biome and SereneSkin. Serene Skin works through the gut-skin axis. When your immune system is dysfunctional (as a result of a dysfunctional gut), it's going to attack things with a much more serious inflammatory response. Imagine that you have a dysfunctional gut and an opportunistic microbe sitting on your skin, like Staph aureus. The Staph aureus microbe creates toxins that trigger the immune system. Since your gut is dysfunctional, the immune system is going to have an overt reaction and damage the skin in that area by this blow-torching response that we talked about earlier. This damages the lipid layer, the fatty acid layer, and the skin cells. This creates dry, patchy lesions in that area. 

The same thing happens with acne. When you have a dysfunctional gut microbiome, the presence of Cutibacterium acnes in the pores will trigger a more profound immune response for those individuals to get red and bumpy lesions. That's the immune system reacting to it quite a bit as well. One of the benefits is being able to modulate the immune response from the gut so your immune system is not overreacting.

On top of this, if you can modulate what the skin microbiome looks like, you reduce the number of triggers that are on the skin. The worst-case scenario is you have a dysbiotic skin microbiome and a dysbiotic gut microbiome. This combination causes things like:

- Acne

- Eczema

- Rosacea

- Psoriasis

- Premature aging of the skin

What you want to do is manage the gut microbiome which is what SereneSkin does (in ways that are most important for the skin). 

On the other end, Siv Biome is topically used and manages the skin microbiome by providing resilience. A healthy skin microbiome, like a healthy gut microbiome, allows your skin to encounter negative effects like too much UV radiation, irritants, toxins, and other environmental things. They won’t cause damage because it provides resilience in the same way that your gut microbiome can provide resilience to things that you consume that may not be that great for you.

So it's a two-pronged approach, one focusing on the gut, the other one topically applied onto the skin. Perhaps through modern living, we've nuked our skin with all these chemicals and applications of nasties, like chlorine and water. On the other hand, applying this spore-based, most likely soil-type organism, is like going back to old times and putting microbes back that were typically in the skin and environment. - Kriben Govender

When you look at the skin microbiome, what you start to realize is you have permanent residents on the skin that change based on the influence around it, but for the most part, you're encountering transient organisms in the skin. Transient organisms from the environment have a very positive effect on the permanent residents of your skin. These spores act as transient organisms that can modulate your permanent residents and certain features of the skin. It is similar to having a more holistic lifestyle and being exposed to nature and dirt rather than what we get exposed to on a modern level.

It works so simply and beautifully because you use one to two drops a day after you wash your face and put your moisturizer on. You can also mix it into your lotion and use it on your body to protect all of your skin microbiome. This makes a massive difference in the features and characteristics of your skin. If you're someone struggling with things like acne, eczema, or redness of the skin, you'll see a profound difference in a short amount of time.

H.pylori, Cancer, Pyloguard L Reuteri Postbiotic

Over 50% of the adult population has infectious levels of H. Pylori and often we just reinfect each other in the household. H. Pylori is a big issue because not only does it cause things like gastroesophageal reflux, ulcers, and gastritis -  it can also cause autoimmune conditions and then cancer. It is classified as a class one carcinogen by the World Health Organization so it is very potent. 

The conventional way of trying to go after it is by something called triple therapy, in which they use two broad-spectrum antibiotics and then PPIs, proton pump inhibitors. The proton pump inhibitors are there purely to try to stop some of the reflux-like symptomology, but it's not doing anything to go after H. Pylori. It's making things worse generally.

We discovered a fascinating bacterium which is a Lactobacillus Reuteri, and what makes it remarkable is its sole function - it binds to H. pylori and removes it from the system. The cell membrane of this bacterium has a strong affinity for H. pylori’s membrane, allowing it to surround the pathogen - even deep in the stomach’s mucosa. It grabs onto it and escorts it out of the body through defecation. It doesn’t touch or interfere with anything else and this is the sheer brilliance of microbes. No amount of money, research, or engineering could create a microbe that performs this task as perfectly as nature already has.

But here’s what’s even crazier - it doesn’t even have to be alive. This isn’t a living probiotic. The cell is dead, yet its outer membrane still retains a strong affinity for H. pylori, allowing it to bind, neutralize, and eliminate it from the system. It doesn’t need to colonize or perform any other functions - its job is simply to seek out H. pylori, bind to it, and remove it. It’s one of nature’s most elegant microbial defense systems. It's called co-aggregation, which is a well-documented way in which microbes can compete with each other. 

I've thought a lot about why this bacterium might even exist. After all, it’s a naturally occurring microbe, not something we engineered or created. We simply have access to a vast library of bacteria that we can screen for specific functions. What makes this bacterium particularly intriguing is that it performs its function even when it's dead. That’s an important detail to consider. Imagine that some people naturally develop this bacterium in their GI tract. Bacteria emerge and evolve for many different reasons, and microbial ecosystems are constantly shifting in response to their environment.

Now, let’s say an individual had a unique distribution of Lactobacilli in their gut but also experienced an overgrowth of H. pylori. Over time, this Lactobacillus strain could have developed an affinity for binding to H. pylori, simply as a survival mechanism. Since microbes are highly competitive, it’s possible that through natural mutagenesis, this bacterium adapted to recognize and remove H. pylori because it was disrupting the balance of the system. And once it performed its job, it simply exited the body through defecation.

Over time, this bacterium developed the ability to perform its function even without being alive. Once it exits the body through defecation, it’s already dead by the time it reaches the outside environment. But considering that humans historically lived in close-knit communities, where exposure to soil, gut contents, and even trace amounts of fecal matter was common, people in those environments inadvertently consumed this bacterium, even in its dead form, through dirt or contaminated food.

As a result, those who were exposed to this bacterium gained protection against Helicobacter pylori. This gave them a survival advantage, improving their overall health and resilience. Over generations, this natural cycle of re-exposure helped sustain and spread the bacterium within human populations. It’s an incredible example of symbiotic evolution, showcasing how microbes can shape and support human health in ways we’re only beginning to understand. It is so important to take care of H. pylori if you suspect you have it and because PyloGuard is so gentle and the only thing it does is remove H. pylori, you can use it even if you just suspect you have it. It is important then to treat everybody in the household or you'll simply get re-infected.

H. pylori is a widespread issue, affecting so many people and significantly disrupting the gut ecosystem. It can alter gut pH levels, worsen dysbiosis, and create a cascade of gut health problems. That’s why having a tool like PyloGuard is truly a game-changer. If you or someone you know is struggling with H. pylori, I highly encourage PyloGuard. It has the potential to dramatically improve gut health and truly change your life. - Kriben Govender

Kiran's Top Gut and Skin Health Tips

Be conscious of what is happening in your system and what you're putting into it. This consciousness allows for the greatest advances in your health because it allows you to think about your choices on a day-to-day basis. You also have to be mindful of your microbiome. 

You have an amazing ecosystem passed down from generation to generation for over 100,000 years from our earliest ancestors who have gone through hell to create this ecosystem and pass it down to future generations. We must try to preserve it and improve it so we can pass it down to future generations as well. Our microbiome accounts for more than 50%-60% of our functionality. If we destroy it, we're destroying our capabilities which leads us to pass down a dysfunctional biome to our future.

This compromises their ability to exist in the world. You can use probiotics, prebiotics, make good dietary choices, start fasting, manage stress, get quality sleep, remove processed foods, and so many other things - but start with being conscious of this ecosystem that you're so lucky to have and then know that you have to preserve it for future generations. Make sure to share this blog post with a friend who could benefit from this information!

In this blog, we’ll explore what testosterone does, the key symptoms of low testosterone, its potential causes, and how it can be treated. By understanding these signs and symptoms, you can take steps to address any concerns and improve your overall well-being.

The Role of Testosterone in the Body

Testosterone is produced primarily in the testes for men and in smaller amounts in the ovaries and adrenal glands for women. It plays a vital role in many bodily functions. For men, testosterone is most closely associated with traits like muscle growth, a deep voice, and facial hair. However, it does much more than this.

Testosterone supports muscle maintenance, bone strength, and the production of red blood cells. It also plays a critical role in energy levels, mental focus, and emotional stability. In addition, testosterone is essential for sexual health, including libido and reproductive function.

For women, although testosterone is present in lower levels, it is equally important. It helps maintain bone density, supports sexual health, and contributes to overall energy and mood.

When testosterone levels drop below normal, the effects can be widespread and noticeable, impacting both physical and mental health.

Recognising the Symptoms of Low Testosterone

The symptoms of low testosterone can vary from person to person, but they often affect several areas of health and quality of life.

1. Persistent Fatigue and Low Energy

One of the first signs people notice is a constant feeling of tiredness. This isn’t just regular tiredness after a busy day; it’s a deep fatigue that doesn’t improve even with adequate rest. Everyday tasks might feel more draining, and you may struggle to keep up with your usual activities.

2. Decreased Interest in Sexual Activity

Testosterone is closely tied to sexual health, so a drop in levels often results in reduced libido. For men, this might also include difficulty achieving or maintaining erections. For both men and women, this lack of interest in intimacy can take a toll on relationships and self-esteem.

3. Mood Changes and Emotional Shifts

Testosterone has a direct impact on mood-regulating chemicals in the brain, like serotonin. When levels drop, it’s common to experience mood swings, increased irritability, or feelings of depression. Some individuals report a sense of apathy or lack of motivation that affects their daily life.

4. Loss of Muscle Mass and Strength

Testosterone helps build and maintain muscle, so low levels can lead to muscle loss. Over time, you might notice a decrease in physical strength, making activities like lifting objects or exercising more difficult.

5. Increase in Body Fat

Low testosterone can also affect how your body stores fat. Many people with low T notice an increase in fat, particularly around the abdomen. In men, this may sometimes lead to a condition called gynecomastia, or the development of enlarged breast tissue.

6. Difficulty with Focus and Memory

A common but less obvious symptom of low testosterone is cognitive changes, often described as "brain fog." You might struggle to concentrate, forget things more easily, or feel mentally sluggish, making tasks that require focus more challenging.

7. Weakening Bones

Testosterone is crucial for maintaining bone density. With lower levels, bones can become weaker and more prone to fractures. This risk is particularly concerning for older individuals, where bone health is already a natural concern.

8. Poor Sleep Quality

Low testosterone can disrupt sleep, leading to insomnia or irregular sleep patterns. This creates a frustrating cycle where poor sleep worsens fatigue, which is already a symptom of low T.

9. Hair Loss

Since testosterone helps regulate hair production, reduced levels can lead to thinning hair or hair loss, not just on the scalp but on the face and body as well.

10. Low Red Blood Cell Production

Testosterone helps with the production of red blood cells. A deficiency can lead to anaemia, resulting in symptoms like weakness, fatigue, and shortness of breath.

Causes of Low Testosterone

There are many reasons why testosterone levels might drop. One of the most common factors is ageing. After the age of 30, testosterone levels in men naturally decline by about 1% per year.

Other causes include chronic illnesses such as diabetes, obesity, and kidney disease. Sleep apnoea and lifestyle factors, like poor diet, excessive alcohol consumption, and lack of exercise, can also play a role. Certain medications, particularly opioids and corticosteroids, may suppress testosterone production. Injuries to the testes or medical treatments like chemotherapy and radiation can also have a significant impact.

How Is Low Testosterone Diagnosed?

If you suspect low testosterone, the first step is to consult a healthcare professional. A doctor will review your symptoms and may order blood tests to measure your testosterone levels. These tests are usually done in the morning when testosterone is naturally at its highest.

Sometimes, additional tests may be required to rule out underlying health conditions, such as thyroid problems or issues with the pituitary gland, which also regulates hormones.

Treatment Options for Low Testosterone

The right treatment depends on the cause and severity of your low testosterone. Common approaches include:

Testosterone Replacement Therapy (TRT)

TRT is a popular treatment that provides testosterone through gels, patches, injections, or implants. It can improve many symptoms, such as fatigue, low libido, and muscle loss. However, TRT isn’t suitable for everyone and comes with potential side effects, so it’s essential to discuss the risks and benefits with your doctor.

Lifestyle Changes

Simple lifestyle changes can make a big difference. Regular exercise, especially strength training and high-intensity interval training (HIIT), has been shown to boost testosterone levels naturally. Eating a healthy diet rich in proteins, healthy fats, and vitamins, such as D and B, can also support hormone health. Reducing stress and getting quality sleep are equally important.

Addressing Underlying Conditions

If low testosterone is caused by a health issue like obesity or diabetes, treating that condition can often help restore hormone levels.

Natural Supplements

Certain supplements, like zinc, magnesium, and ashwagandha, may help support testosterone production. However, it’s important to use these under medical supervision to avoid unwanted side effects.

Do Women Experience Low Testosterone?

Yes, women can also suffer from low testosterone, though it often goes unrecognised. For women, low testosterone can cause symptoms like reduced libido, fatigue, muscle weakness, and mood changes. While testosterone replacement therapy is sometimes used, it must be carefully managed due to the potential for side effects.

How to Prevent Low Testosterone

While you can’t stop the natural decline in testosterone that comes with age, there are ways to slow it down and maintain healthy levels:

• Stay Active: Regular exercise helps stimulate testosterone production and maintain muscle mass.

• Eat Well: Focus on foods that support hormone health, including those rich in zinc, magnesium, and healthy fats.

• Get Enough Sleep: Poor sleep can significantly lower testosterone levels, so aim for 7–9 hours of quality sleep each night.

• Reduce Stress: High stress raises cortisol, which can interfere with testosterone production. Activities like yoga or meditation can help.

• Limit Alcohol and Quit Smoking: These habits can negatively impact testosterone and overall health.

When Should You See a Doctor?

If you’re experiencing symptoms like fatigue, mood swings, or reduced libido that are interfering with your daily life, it’s important to seek medical advice. Early detection and treatment can improve your quality of life and help prevent complications like osteoporosis or heart disease.

Taking Steps to Improve Testosterone Levels

Low testosterone can significantly affect your physical, emotional, and mental well-being. Recognising the symptoms early is the first step towards finding effective solutions.

Whether it’s through medical treatments, lifestyle changes, or a combination of both, there are many ways to address low testosterone and regain your energy and vitality. If you’ve been wondering, “What are the symptoms of low testosterone?” now you know the signs to watch for and the steps you can take to feel better.

Take control of your health today—your body and mind will thank you for it!

Disclaimer: This article is for informational purposes only. It does not provide medical advice or substitute for professional consultation. Always consult with a healthcare professional before making dietary changes.

We’ll explore what bone broth is, how it’s made, its potential benefits, and why incorporating it into your diet could be a smart move for your health and overall well-being.

Whether you're new to bone broth or already enjoy it, this we will shed light on why this traditional food is making a comeback in modern kitchens. 

What is bone broth?

At its core, bone broth is a nutrient-dense liquid made by simmering animal bones (often with connective tissues, ligaments, and sometimes meat) for an extended period of time—usually 12-48 hours. The slow cooking process allows the bones and connective tissues to break down, releasing their minerals, collagen, amino acids, and other valuable nutrients into the broth.

Bone broth isn’t a new invention; it’s an ancient practice that has been used in cultures worldwide for centuries. From chicken soup in grandma’s kitchen to hearty stocks used in Asian and European cuisines, bone broth has long been valued for both its culinary and nourishing qualities.

How Is bone broth different from stock?

One common question people have is: How is bone broth different from stock or regular broth?

While stock and bone broth are similar in that they both involve simmering bones in water, the difference lies in the cooking time and the intent behind making them.

• Stock is typically cooked for 2-4 hours and focuses more on extracting flavour rather than nutrients.

• Bone broth, on the other hand, is simmered for much longer—often 24 hours up to 48 hours—specifically to draw out as many nutrients as possible from the bones, such as collagen, gelatin, and amino acids.

What are the nutrients found in bone broth?

The slow simmering process is what makes bone broth so special. It allows for the release of:

• Collagen: A structural protein that helps form connective tissue, found in abundance in bones, cartilage, and skin.

• Gelatin: A broken-down form of collagen that can help create the characteristic ‘jiggle when the broth cools.

• Amino acids: Such as glycine, proline, and glutamine, which are essential for various functions in the body.

• Minerals: Including calcium, magnesium, phosphorus, potassium, and trace minerals, depending on the type of bones used.

• Healthy fats: If you leave a layer of fat on the top of your broth, it can provide a good source of energy.

Because of its nutrient profile, bone broth is considered a ‘functional food’—a food that provides more than just calories but also helps support the body in various ways.

What are the potential benefits of bone broth?

While we can’t make therapeutic claims about bone broth, we can highlight how its nutrients play a role in supporting overall health. 

Here are some ways bone broth may fit into a healthy diet:

1. Supports digestive health

Bone broth is known to be gentle on the digestive system, making it a good option for people who experience occasional digestive discomfort. 

The gelatin in bone broth is thought to help support a healthy gut lining, which plays a key role in digestion and nutrient absorption.

2. Nourishes skin, hair, and nails

Collagen is a major component of our skin, hair, and nails. While the body produces collagen naturally, production tends to decline with age. Including collagen-rich foods like bone broth in your diet could support your natural collagen levels.

3. A source of amino acids

Amino acids like glycine and proline play key roles in the body, from helping to build proteins to supporting muscle recovery and tissue repair. Bone broth is an easy way to get these amino acids from a natural, whole-food source.

4. May promote joint comfort

The collagen and gelatin in bone broth are derived from connective tissue, which is similar to the cartilage found in our joints. While research is ongoing, many people include bone broth in their diets for its potential to complement an active lifestyle and support mobility as we age.

5. A nutrient boost for overall wellness

Bone broth is a warm, comforting, and nutrient-rich food that can be enjoyed as is or incorporated into recipes. It’s an easy way to get a variety of nutrients into your daily diet, especially during the colder months when you’re craving something warm and satisfying.

How do I incorporate bone broth into my diet?

If you’re new to bone broth, you might wonder how to include it in your meals. The great thing about bone broth is its versatility! Here are some simple ways to enjoy it:

• As a warm beverage: Sip a cup of bone broth on its own as a warming drink—just like tea or coffee. You can even season it with herbs, spices, or a squeeze of lemon for added flavour.

• In soups and stews: Use bone broth as a base for hearty soups, stews, or chilli. It adds depth of flavour and a boost of nutrients.

• To cook grains and vegetables: Swap out water for bone broth when cooking rice, quinoa, or vegetables for added flavour and nutrition.

• In sauces and gravies: Bone broth can be used as a base for homemade sauces and gravies.

• As an ingredient in recipes: From braised meats to marinades, bone broth is a versatile ingredient that can be used in countless recipes.

• As a stock alternative: Any recipe which uses stock, can be replaced with bone broth.

We highly recommend the Brodo Bone Broth Cookbook for a range of recipes, tips, and tricks from bone broth experts.

Making bone broth at home vs. buying it ready-made

Both options have their benefits—it really depends on your lifestyle, preferences, and how much time you’re willing to dedicate to the process. Homemade bone broth gives you full control over the ingredients and allows you to tailor the recipe to your personal taste and nutritional needs. 

However, store-bought options can be a lifesaver for those with busy schedules or anyone just starting their bone broth journey.

Making homemade bone broth

One of the best parts of bone broth is that you can make it yourself with minimal ingredients and tools. All you need are high-quality bones (such as grass-fed beef bones or free-range chicken carcasses), water, apple cider vinegar, and optional vegetables and herbs for flavour.

Making bone broth at home ensures that you control the quality of the ingredients and can customize the flavour to your liking. Plus, it’s an excellent way to reduce kitchen waste by using leftover bones from meals.

To make your own homemade bone broth, check out our easy and delicious Bone Broth Recipe. 

Buying ready-made bone broth

If making your own bone broth feels overwhelming or time-consuming, there are plenty of high-quality ready-made options available. Look for brands that use grass-fed or free-range bones and minimal additives for the best quality.

Sustainability and bone broth

Bone broth also aligns with sustainable food practices, making it an excellent choice for those who prioritise reducing waste and living more sustainably. By using animal bones that might otherwise be discarded, bone broth is a great way to honour the whole animal and reduce food waste in your kitchen.

When shopping for ingredients, aim to source bones from local farmers, butchers, or organic producers to further minimise your environmental footprint.

Ready to explore bone broth?

Bone broth is much more than a trendy health food—it’s a traditional, nutrient-dense food that has stood the test of time. Whether you’re looking to nourish your body, warm your soul, or simply add more flavour to your meals, bone broth is a versatile and valuable addition to your diet.

It’s easy to make at home, endlessly versatile, and packed with nutrients like collagen, amino acids, and minerals that can support your overall well-being.

Ready to try bone broth for yourself? Start by making your own with our Bone Broth Recipe or get creative in the kitchen with the Brodo Bone Broth Cookbook.

Let us know—how do you enjoy your bone broth? Share with us your tips, tricks, and favorite recipes in our Facebook Support Group!

Disclaimer: This article is for informational purposes only. It does not provide medical advice or substitute for professional consultation. Always consult with a healthcare professional before making dietary changes.

In this blog, we’ll look at what miso is, how it’s made, why it’s good for you, and the many ways you can use it in your meals. By the end, you’ll understand why this humble paste deserves a place in your kitchen.

What Is Miso and Where It Comes From

Miso is a thick, savoury paste made from soybeans, salt, and koji. Koji is a special mould (Aspergillus oryzae) that plays a key role in the fermentation process. Sometimes, other grains like rice or barley are added to the mix to create different flavours and textures.

Miso has been part of Japanese culture for over a thousand years, valued not just as a food but also as a type of natural medicine. In the past, samurai warriors ate miso to build strength, while monks used it to sustain themselves during long periods of fasting. Over time, miso became a staple in Japanese households and is now loved worldwide for its unique taste and health benefits.

How Miso Is Made

Making miso is a careful, time-consuming process that requires skill and patience.

It begins with cooking soybeans until they are soft. If grains like rice or barley are used, these are steamed to prepare them for fermentation. The koji mould is then added, which triggers the fermentation process. This is where the magic happens.

During fermentation, koji breaks down the proteins and carbohydrates in the soybeans into simpler nutrients, making them easier for your body to absorb. This process also creates miso’s rich and savoury umami flavour.

The mixture is then left to ferment for anywhere from a few weeks to several years. Short fermentation results in a milder, sweeter miso, while longer fermentation produces a darker, stronger-tasting paste. This careful, slow process doesn’t just develop flavour; it also makes miso rich in probiotics and other beneficial compounds.

Different Types of Miso and Their Flavours

Miso comes in a variety of flavours, colours, and uses, depending on how it is made and how long it is fermented.

• White Miso or Shiro Miso

Also called shiro miso, this type is light and mildly sweet. It’s fermented for a shorter time, making it ideal for lighter dishes like soups, dressings, and sauces.

• Red Miso or Aka Miso

Known as aka miso, this variety ferments for much longer, which gives it a darker colour and a bold, salty taste. It’s perfect for hearty dishes like stews and marinades.

• Barley Miso or Mugi Miso

Barley miso, or mugi miso, includes barley along with soybeans. It has a nutty, aromatic flavour and works well in soups, dips, and spreads.

• Mixed Miso or Awase Miso

Mixed miso, or awase miso, is a combination of white and red miso. Its balanced flavour makes it versatile for a wide range of recipes.

Each type of miso has its own charm, allowing you to find the perfect one for your cooking needs.

Why Miso Is Good for Your Gut

One of the most exciting benefits of miso is how it supports gut health.

Because miso is fermented, it contains probiotics, which are beneficial bacteria that help your gut function properly. Probiotics can improve digestion by balancing the bacteria in your gut, encouraging the growth of good bacteria, and keeping harmful ones in check.

This balance is essential for your overall health, as your gut plays a central role in absorbing nutrients, removing toxins, and even supporting your immune system.

The fermentation process also breaks down complex proteins and carbohydrates in miso, making it easier for your body to digest. For people who often experience digestive discomfort, this can be a gentle and nutritious food option.

Other Health Benefits of Miso

While miso is best known for its gut-friendly properties, it offers other health benefits too.

• Antioxidant Power

Miso is rich in antioxidants, which help protect your cells from damage caused by free radicals. This may reduce your risk of developing chronic conditions like heart disease and cancer.

• Good for Your Heart

Studies suggest that fermented foods like miso can help lower blood pressure and improve cholesterol levels, supporting cardiovascular health.

• Supports Hormone Balance

Soybeans, a key ingredient in miso, contain isoflavones, which are natural compounds that mimic oestrogen. These can be especially helpful for hormonal balance during menopause.

• Boosts Mood and Mental Health

Your gut and brain are closely connected, so improving your gut health can have a positive impact on your mood and stress levels. By promoting a healthy gut, miso may also help you feel calmer and more balanced.

Simple Ways to Add Miso to Your Meals

Miso is easy to use and can be added to many types of dishes. Here are some ideas:

• Classic Miso Soup

Make a quick and nourishing soup by dissolving a spoonful of miso paste in warm broth. Add tofu, seaweed, and spring onions for a traditional touch.

• Marinades and Glazes

Miso works wonderfully as a base for marinades, adding depth of flavour to meat, fish, or roasted vegetables.

• Salad Dressings

Mix miso with olive oil, vinegar, and a little honey to create a tangy dressing that elevates your salads.

• Stir-Fries and Noodles

Stir a small amount of miso paste into your stir-fried vegetables or noodles for an umami boost.

• Dips and Spreads

Blend miso with tahini, garlic, and lemon juice to make a creamy, savoury dip for vegetables or crackers.

With its versatility, miso can easily become a staple in your kitchen.

Choosing the Best Miso for Your Kitchen

When shopping for miso, picking the right one for your needs is important. Look for organic miso to avoid GMOs and artificial additives. Choose unpasteurised miso if you want to enjoy the full probiotic benefits, as pasteurisation can destroy healthy bacteria.

The type of miso you choose will depend on your taste preferences and the dishes you plan to make. Lighter miso varieties are great for delicate recipes, while darker miso works best in bold, hearty meals.

Conclusion Understanding Miso for Modern Wellness

Miso is a simple but powerful ingredient that can transform your cooking and your health. Packed with probiotics, nutrients, and antioxidants, it supports your gut, boosts your immunity, and even benefits your heart and mind.

Whether you’re making a classic miso soup, experimenting with new recipes, or simply adding it to your favourite meals, miso is a versatile ingredient that belongs in every kitchen.

Now that you know more about what miso is and why it’s so beneficial, why not give it a try miso kit? Start exploring its rich flavours and health benefits today—you won’t be disappointed!

What is colostrum?

Colostrum is a thick, yellowish fluid that mammals produce during the first few days after giving birth. It is often referred to as “first milk,” as it precedes the production of regular breast milk. This nutrient-packed substance is the first source of nutrition for newborns, providing essential proteins, antibodies, and growth factors that support healthy development.

What makes colostrum unique is its nutrient density. It contains a high concentration of immune-supporting components, such as:

• Immunoglobulins (antibodies) to help fight infections.
• Lactoferrin, which supports immune function and has antimicrobial properties.
• Growth factors, like IGF-1 (Insulin-like Growth Factor), that aid in tissue repair and regeneration.

While colostrum is produced by all mammals, including humans, bovine colostrum (from cows) is the most common source used in supplements. It has a similar structure to human colostrum but is more abundant, making it a popular choice for boosting wellness.

Health benefits of colostrum

Colostrum has been used for centuries in traditional medicine for its healing and nourishing properties, and modern science has begun to uncover its wide range of health benefits. Here are some of the top reasons people turn to colostrum today:

1. Immune support

Colostrum is perhaps best known for its ability to strengthen the immune system. It is loaded with immunoglobulins (IgG, IgA, IgM), which are antibodies that help the body identify and neutralise harmful pathogens like bacteria and viruses. This immune-boosting power makes colostrum an excellent choice for:

• Preventing common colds and infections.
• Supporting the body’s natural defence mechanisms.
• Promoting overall immune resilience, especially during times of stress or illness.

2. Gut health and digestion

Gut health enthusiasts will be pleased to know that colostrum is a fantastic supplement for digestive wellness. It contains growth factors and proteins that help to:

• Repair and strengthen the gut lining, making it beneficial for conditions like leaky gut syndrome.
• Support the growth of healthy gut bacteria, promoting a balanced microbiome.
• Reduce inflammation in the digestive tract, soothing symptoms of IBS (Irritable Bowel Syndrome) and other gastrointestinal issues.

In addition, colostrum’s lactoferrin content helps combat harmful bacteria in the gut, while its prebiotic components provide nourishment for beneficial probiotics. 

3. Faster recovery and athletic performance

Colostrum isn’t just for gut health and immune support; it’s also gaining popularity in the athletic community. Thanks to its rich content of growth factors, colostrum can aid in:

• Muscle repair and recovery after exercise.
• Reducing exercise-induced inflammation, which can help minimise soreness.
• Enhancing strength and endurance, making it a great supplement for athletes and active individuals.

For those recovering from surgery or illness, colostrum’s regenerative properties can also help speed up the healing process.

4. Improved skin health

Did you know that colostrum can also benefit your skin? The growth factors and proteins in colostrum support:

• Collagen production, which helps maintain skin elasticity and reduces signs of ageing.
• Wound healing and tissue repair, making it beneficial for those with skin conditions like eczema or psoriasis.
• A more radiant, youthful appearance, thanks to its nourishing and anti-inflammatory effects.

Types and sources of colostrum

While colostrum is produced by all mammals, there are two primary types used in supplements:

1. Human colostrum

Human colostrum is the first milk produced by mothers after childbirth, packed with essential nutrients for newborns. However, this type is not available as a supplement and is solely intended for infant nutrition.

2. Bovine colostrum

Bovine colostrum, sourced from cows, is the most common type used in supplements. It is rich in immune-supporting components and has a similar nutrient profile to human colostrum, making it an effective option for adults seeking the benefits of this potent superfood.

Bovine colostrum is typically collected within the first 24-48 hours after the cow gives birth, ensuring it retains its high concentration of antibodies, growth factors, and nutrients. 

 

The many forms of Colostrum

Incorporating colostrum into your diet can be simple, and there are several ways to enjoy it:

1. Powder form

Colostrum powder is a versatile option that can easily be added to smoothies, coffee, yoghurt, or oatmeal. It has a mild, creamy taste that blends well with most recipes. Start with a small amount (1-2 teaspoons) and gradually increase as your body adjusts.

2. Capsules

For those who prefer a more convenient option, colostrum capsules offer a quick and easy way to get your daily dose without any preparation. Simply follow the dosage instructions on the label.

3. Recipes

Get creative by incorporating organic colostrum powder into your favourite recipes. It works well in protein shakes, energy bites, and even homemade ice cream for a nutrient boost.

Quick recipe idea: Colostrum smoothie

• 1 banana
• 1 cup almond milk
• 1 teaspoon colostrum powder
• 1 tablespoon almond butter
• A dash of cinnamon

Blend until smooth and enjoy a delicious, gut-friendly smoothie packed with immune-boosting goodness!

Why colostrum is becoming a popular choice for overall wellness

Colostrum may be one of the most underrated superfoods, but its impressive benefits for immunity, gut health, and overall wellness are hard to ignore. Whether you’re looking to boost your immune system, support digestive health, or enhance recovery after exercise, colostrum is a natural, nutrient-dense option worth considering.

Ready to experience the benefits of colostrum for yourself? Explore our selection of high-quality colostrum supplements at Nourishme Organics and start your journey to better health today!

Join our Gut Health Gurus Facebook group to connect with others and learn more about the power of natural supplements like colostrum.

These healthy Christmas desserts combine the decadence of classic recipes with the goodness of wholesome ingredients. Perfect for gatherings, gifts, or personal indulgences, these desserts are nourishing, satisfying, and easy to make. Let’s dive into the recipes and learn how they support a healthier, happier holiday season.

1. Banana Bread 

Banana bread is a timeless comfort food, and this version elevates it with a sourdough twist. Perfect for breakfast, snacks, or dessert, this loaf is naturally sweetened with ripe bananas and enhanced with the earthy crunch of walnuts. The addition of sourdough starter introduces probiotics, which promote gut health—an excellent bonus during the festive feasting season.

Ingredients:

• 1½ cups plain flour
• 1 cup sugar
• 1 teaspoon baking soda
• ½ teaspoon salt
• 1 cup sourdough starter
• ½ cup softened butter
• 1 cup mashed ripe banana (about 2½ medium bananas)
• 1 egg
• 1 teaspoon vanilla extract
• 1 cup walnut halves (or ¾ cup chopped walnuts

Instructions:

1. Preheat the oven to 180°C (350°F) and grease a loaf pan.
2. In a large bowl, combine flour, sugar, baking soda, and salt.
3. In a separate bowl, mix the sourdough starter, softened butter, mashed bananas, egg, and vanilla until well combined.
4. Add the wet ingredients to the dry ingredients and mix until just combined.
5. Fold in the walnuts.
6. Pour the batter into the prepared loaf pan and bake for about 60 minutes, or until a toothpick inserted into the centre comes out clean.
7. Allow the bread to cool in the pan for 10 minutes, then transfer to a wire rack to cool completely.

Why It’s Healthier: 

The bananas provide natural sweetness, reducing the need for refined sugar, while walnuts offer omega-3 fatty acids that support brain and heart health. The probiotics in the sourdough starter help balance the gut microbiome, aiding digestion after holiday feasts.

2. Bean Chocolate Mousse 

This rich, decadent chocolate mousse is a game-changer. By swapping out heavy cream for fibre-rich cannellini beans, it offers all the indulgence of traditional mousse with added nutrition. The beans create a creamy base that’s surprisingly light and pairs perfectly with dark chocolate’s deep flavour.

Ingredients:

• 1 can of cannellini beans, drained (reserve the liquid)
• 1 bar of Lindt 70% dark chocolate
• Maple syrup, to taste
• Milk kefir cream (or substitute with regular cream)

Instructions:

1. Drain the cannellini beans, reserving the liquid (aquafaba) for later use.
2. In a blender, pulse the beans with a small amount of the reserved liquid until smooth.
3. Melt the dark chocolate in a double boiler or microwave until smooth.
4. Combine the melted chocolate with the bean puree, adding maple syrup to achieve your desired level of sweetness.
5. Whip the milk kefir cream until it reaches a thick, creamy consistency.
6. Gently fold the whipped kefir cream into the chocolate and bean mixture until fully incorporated.
7. Spoon the mousse into serving dishes and refrigerate for at least 2 hours before serving.

Why It’s Healthier: 

Cannellini beans boost protein and fibre content, keeping you fuller for longer. Dark chocolate is rich in antioxidants, promoting heart health, while maple syrup provides sweetness without refined sugars.

3. Oat Biscuits 

Oat biscuits are a holiday classic, perfect for gifting or serving alongside warm drinks. This recipe keeps it simple yet wholesome, relying on oats and almond butter for a delightful nutty crunch. Customise these biscuits with dried fruits, seeds, or a sprinkle of dark chocolate for a festive twist.

Ingredients:

• 1 egg
• 2 tablespoons honey
• 1 cup almond butter (or any nut butter of your choice)
• ½ cup oats or oat flour

Instructions:

1. Preheat the oven to 180°C (350°F) and line a baking tray with parchment paper.
2. In a bowl, whisk together the egg, honey, and almond butter until smooth.
3. Add the oats or oat flour to the mixture and stir until a dough forms.
4. Roll the dough into small balls and flatten them slightly with your hands.
5. Place the biscuits on the prepared baking tray and bake for 10–12 minutes, or until golden brown.
6. Allow the biscuits to cool on a wire rack before serving.

Why It’s Healthier: 

Oats are a fantastic source of beta-glucans, which help lower cholesterol and regulate blood sugar levels. Almond butter adds healthy fats and protein, while honey provides natural antibacterial properties.

4. Orange Almond Cardamom Cake 

Citrusy, aromatic, and incredibly moist, this cake is a gluten-free masterpiece. Boiled oranges form the base of this cake, preserving their fibre and zesty flavour. The almond meal adds a nutty richness, while cardamom enhances its festive flair. Topped with a warm orange syrup, this cake is perfect for a holiday centrepiece.

Ingredients:

• 3 large navel oranges
• 3 cups almond meal
• ¾ cup sugar alternative (such as monk fruit, coconut sugar, or raw cane sugar)
• 6 large eggs
• 1 tablespoon baking powder
• 2 teaspoons ground cardamom
• 2 teaspoons orange oil
• 1½ cups glucose syrup

Instructions:

1. Place the whole oranges in a pot of water and boil until soft, about 1.5 hours. Allow them to cool.
2. Preheat the oven to 160°C (320°F) and grease a cake pan.
3. Once cooled, cut the oranges into quarters, remove any seeds, and blend them (including the peel) into a smooth puree.
4. In a large bowl, beat the eggs and sugar alternative until light and fluffy.
5. Add the orange puree, almond meal, baking powder, cardamom, and orange oil to the egg mixture, and mix until well combined.
6. Pour the batter into the prepared cake pan and bake for about 60 minutes, or until a skewer inserted into the centre comes out clean.
7. While the cake is baking, prepare the syrup by combining the glucose syrup with the juice of 3 large navel oranges in a saucepan. Bring to a boil, then reduce the heat and simmer until slightly thickened.
8. Once the cake is done, allow it to cool slightly before pouring the warm syrup over the top.
9. Let the cake absorb the syrup and cool completely before serving.

Why It’s Healthier:

Almond meal is rich in vitamin E and magnesium, supporting healthy skin and stress management. Oranges provide vitamin C and fibre, while the use of cardamom aids digestion.

5. Flourless Chocolate Almond Cake 

Dense, fudgy, and gluten-free, this flourless chocolate cake is a decadent treat with surprising health benefits. Almond meal and dark chocolate are the heroes here, creating a rich dessert that feels indulgent without being overly heavy.

Ingredients:

• 1½ cups almond meal
• ¼ cup sugar alternative (such as monk fruit, coconut sugar, or raw cane sugar)
• 200 grams sugar-free dark chocolate, chopped
• 2 tablespoons Dutch cocoa powder
• ½ cup chopped walnuts
• A pinch of salt
• 5 large eggs, separated
• ½ cup additional sweetener
• 1 teaspoon vanilla extract
• 100 grams unsalted butter, melted
• 1 cup Nutiva coconut manna (or coconut butter)

Why It’s Healthier: 

Almond meal and dark chocolate pack this cake with antioxidants and heart-healthy fats. Sugar alternatives reduce calorie content while providing sweetness, and walnuts add omega-3s for brain health. 

Why These Desserts Are Healthier

• Natural Sweeteners: Alternatives like honey and maple syrup have a lower glycemic index, preventing sugar crashes.
• Wholesome Ingredients: Almond meal, oats, and bananas provide fibre, healthy fats, and vitamins.
• Gluten-Free Options: Avoiding refined flours ensures easy digestion.
• Protein and Healthy Fats: Ingredients like nuts and eggs promote satiety and energy balance.
• By choosing these healthy Christmas desserts, you can indulge mindfully, enjoying flavours that nourish the body and spirit. These recipes prove that you don’t have to compromise on taste to celebrate a healthier, merrier holiday season!

A Sweet and Nourishing Christmas 

The holidays are a time to celebrate, indulge, and make memories with loved ones. With these healthy Christmas desserts, you can enjoy all the sweetness and festivity without compromising your health goals. Each recipe offers the perfect balance of flavour and nutrition, proving that indulgence and wellness can go hand in hand. So, gather your ingredients, bake with joy, and share these wholesome treats with family and friends to make this holiday season truly special.

What are postbiotics?

Postbiotics are bioactive compounds produced when probiotics (the "good" bacteria in your gut) digest and break down prebiotics (fibres and other nutrients). Essentially, they are the byproducts of probiotic activity. While probiotics are live microorganisms known for their role in gut health, postbiotics are the beneficial substances they produce.

Postbiotics are not living organisms; instead, they include metabolites such as:

• Short-chain fatty acids (SCFAs) like butyrate, acetate, and propionate
• Enzymes and peptides
• Bacterial cell wall components like lipopolysaccharides
• Exopolysaccharides (complex sugars)
• Vitamins like vitamin K and B vitamins

One notable characteristic of postbiotics is their stability. Unlike probiotics, which can be sensitive to factors like heat, stomach acid, and storage conditions, postbiotics are more resilient. This makes them convenient to include in supplements and various food products.

How do postbiotics work?

Postbiotics contribute to gut support and play a role in overall immune function. When probiotics digest fibres, they produce postbiotics that act as signalling molecules, potentially influencing various processes in the gut and beyond. Here’s a simplified breakdown of the process:

1. Prebiotics (fibres) are consumed through food or supplements.
2. Probiotics in the gut digest these prebiotics.
3. This digestion process results in the formation of postbiotics.
4. Postbiotics then interact with gut cells, may influence immune responses, and can even have effects that extend to the brain.

Types of postbiotics

There are several types of postbiotics, each with unique properties and health benefits. Here’s a closer look at some of the most common:

1. Short-Chain Fatty Acids (SCFAs)

SCFAs like butyrate, acetate, and propionate are produced when gut bacteria ferment dietary fibres. These compounds are essential for:

• Maintaining gut barrier integrity, which helps prevent leaky gut.
• Regulating inflammation and reducing oxidative stress.
• Providing energy to colon cells.

2. Bacterial cell wall components

Components like lipoteichoic acids and peptidoglycans are released when bacteria break down. These molecules help modulate the immune system, enhancing the body’s ability to recognise harmful pathogens.

3. Exopolysaccharides

These are complex sugars produced by probiotics during fermentation. Exopolysaccharides have been shown to:

• Support the growth of beneficial bacteria.
• Improve the mucus layer in the gut, enhancing gut barrier function.
• Exhibit anti-inflammatory properties.

4. Bioactive peptides

Peptides produced as a result of bacterial protein breakdown have potential benefits in lowering blood pressure, reducing inflammation, and acting as antioxidants.

5. Vitamins and nutrients

Some postbiotics include vitamins, such as vitamin K and certain B vitamins, which are produced by gut bacteria and absorbed by the body.

The health benefits of postbiotics

The benefits of postbiotics are extensive, impacting not only gut health but also systemic health. Let’s explore the short-term and long-term benefits of incorporating postbiotics into your wellness routine.

Short-term benefits

1. Gut health and digestion support: Postbiotics may help manage bloating, gas, and constipation by promoting a balanced gut environment, which in turn aids digestion.
2. Immune system interaction: Postbiotics engage with immune cells in the gut and may contribute to the body’s natural defences.
3. Inflammation management: Compounds like short-chain fatty acids (SCFAs) produced by postbiotics are known for their potential to support a balanced inflammatory response in the gut.

Long-term benefits

1. Gut barrier support: Maintaining a strong gut barrier is important for minimizing the entry of toxins and harmful bacteria into the bloodstream. Postbiotics like butyrate are known to help maintain the integrity of tight junctions between gut cells.
2. Metabolic health and chronic condition management: Emerging research indicates that postbiotics might be associated with positive metabolic outcomes, which could influence factors related to chronic conditions.
3. Mental well-being support: The gut-brain axis links gut health to brain function. By promoting a balanced gut environment, postbiotics may play a role in supporting mood, cognitive function, and general mental wellness.

Who can benefit from postbiotics?

Many people may find value in incorporating postbiotics into their wellness routine, but certain groups might appreciate them even more:

• Individuals with digestive sensitivities: For those who experience bloating, gas, or irregular bowel movements, postbiotics can support gut comfort and digestion.
• People looking to support their immune function: Postbiotics may be a beneficial addition, especially during times like cold and flu season.
• Those managing inflammation: Postbiotics, including compounds known for their role in supporting balanced inflammation, may be useful.
• Older adults: The gut microbiome naturally changes with age, which can sometimes lead to digestive changes and increased inflammation. Postbiotics can help maintain gut health in older individuals.

How to incorporate postbiotics into your diet

You can incorporate postbiotics into your daily routine by including specific foods or supplements. Here's how:

1. Fermented foods

Postbiotics are naturally found in many fermented foods such as:

• Kombucha
• Kimchi
• Sauerkraut
• Miso
• Tempeh
• Kefir

These foods contain live bacteria (probiotics) that produce postbiotics during fermentation.

2. Postbiotic supplements

Postbiotic supplements offer a convenient way to get a concentrated dose of beneficial compounds without relying solely on food sources. Look for supplements containing ingredients like butyrate or fermented yeast extracts.

3. Prebiotic-rich foods

Because postbiotics are produced when probiotics digest prebiotics, consuming a diet rich in prebiotic fibres (found in foods like garlic, onions, and bananas) can support the natural production of postbiotics in the gut.

Why postbiotics are essential for gut health

Postbiotics may be a relatively new topic in gut health, but they are emerging as a valuable addition to overall wellness practices. By learning about what postbiotics are and how they function, you can make informed choices to support your gut. Whether you opt to include more fermented foods in your diet or consider a supplement, incorporating postbiotics could be a beneficial step toward maintaining a balanced gut and enhancing your well-being.

For more tips on enhancing your gut health and the latest on fermented foods and gut health supplements, join our Gut Health Gurus Facebook group and be part of a thriving community dedicated to wellness.

This guide will take you through the foods to avoid, gut-friendly alternatives, and actionable tips to balance holiday indulgence with health. Additionally, we’ll highlight must-have products to keep your gut health journey on track.

Why Gut Health Matters During the Holidays

The gut microbiome—home to trillions of bacteria—plays a vital role in digestion, immunity, and even mental well-being. During the holidays, we often disrupt this balance by consuming processed foods, excess sugar, and alcohol. This can lead to symptoms like bloating, fatigue, and even weakened immunity.

By making mindful choices, you can reduce the risk of discomfort and support your gut health while still enjoying festive treats.

Foods to Avoid This Christmas

While the holidays encourage indulgence, understanding which foods negatively affect gut health can help you make better choices. Here’s what to limit or avoid:

Excess Sugar

Sugar-laden sweets like candy canes, desserts, and even some store-bought sauces can disrupt your gut’s microbial balance. High-fructose sugars and syrups are particularly damaging, as they can lead to inflammation and a weakened immune system. Instead, consider using natural sweeteners like honey or monk fruit extract in your recipes.

Processed Foods

Packaged snacks such as chips, frozen meals, and sugary soft drinks are often stripped of essential nutrients and fibre. They are high in preservatives and artificial additives, which can irritate the gut and lead to digestive discomfort.

Tip: Replace processed snacks with whole-food alternatives like fresh veggie sticks paired with hummus or guacamole.

Red Meat

While a holiday roast may be a staple, consuming too much red meat can negatively impact digestion. High saturated fat levels can lead to inflammation, while certain toxins in the meat may irritate the bowel lining. Instead, explore plant-based options or lean protein sources like chicken or fish.

Gut-Responsible Foods and Drinks for the Festive Season

Now that you know what to avoid, let’s dive into the delicious, gut-friendly foods you can include in your Christmas meals. These options not only taste great but also support a healthy gut microbiome.

Carrots

Carrots are a versatile, nutrient-dense vegetable packed with fibre and vitamins. Their natural sweetness makes them ideal for both savoury and sweet dishes. Roast them with a drizzle of olive oil and herbs, or include them in a hearty soup. For a healthy snack, pair carrot sticks with hummus or a yoghurt-based dip.

Ginger

A superfood with anti-inflammatory properties, ginger aids digestion and alleviates nausea. Incorporate ginger into your Christmas dishes, from spicy curries to gingerbread cookies. Ginger tea is also a fantastic remedy for post-meal bloating or indigestion.

Fermented Foods

Fermented foods like kombucha, kefir, and sauerkraut are excellent sources of probiotics, which replenish your gut’s beneficial bacteria. These foods are easy to integrate into your diet—serve kombucha as a festive beverage or add a dollop of sauerkraut to your meals for an extra zing.

Try This: Brew your own gut-friendly drinks with a Kombucha Starter Kit or whip up creamy kefir using our Kefir Starter Cultures.

Garlic and Onions

These aromatic staples are rich in prebiotics, the fibres that feed good bacteria in your gut. Whether sautéed in a stir-fry or roasted with vegetables, garlic and onions bring flavour and health benefits to any dish.

Cinnamon

Cinnamon adds festive warmth to desserts and drinks while promoting gut health. It acts as a prebiotic and contains anti-inflammatory properties. Sprinkle it over baked apples or add it to your holiday lattes for a flavorful, gut-boosting treat.

Tips for a Gut-Friendly Christmas

Here are some actionable strategies to enjoy the festive season without compromising your digestive health.

1. Practise Mindful Eating

The holidays are often marked by overindulgence, but mindful eating can help you enjoy your meals without the post-feast regret. Chew slowly, savour the flavours, and pay attention to your body’s hunger and fullness cues.

2. Stay Hydrated

Dehydration can slow digestion and exacerbate bloating. Make water your go-to beverage between meals. You can also enjoy herbal teas, such as peppermint or ginger tea, which aid digestion.

3. Incorporate Movement

Light exercise like a post-meal walk can improve digestion and reduce bloating. Encourage your family to join in for a festive stroll after Christmas dinner.

4. Choose Healthier Swaps

Make small, gut-friendly swaps in your holiday recipes:

• Replace refined sugar with honey or coconut sugar.
• Use whole grains instead of white flour in baked goods.
• Opt for Greek yoghurt instead of heavy cream in dips or desserts.

5. Support Your Gut with Supplements

Probiotic and prebiotic supplements are a great way to maintain gut health during the festive season. NourishMe Organics offers a range of Gut Health Supplements, including Inulin Prebiotic Powder to support healthy digestion.

Festive Recipes for Gut Health

1. Roasted Veggie Platter with Garlic Yogurt Dip

Ingredients:

• Carrots, sweet potatoes, and parsnips
• Olive oil
• Fresh garlic
• Greek yoghurt

Instructions:

Roast the veggies with olive oil and herbs. Blend Greek yoghurt with minced garlic and a squeeze of lemon for a gut-friendly dip.

2. Ginger Kombucha Mocktail

Ingredients:

• Ginger kombucha
• Sparkling water
• Fresh mint

Instructions:

Mix equal parts ginger kombucha and sparkling water. Garnish with mint for a refreshing festive drink.

Stock Up on Gut-Health Essentials

Prepare for a gut-healthy Christmas with products from NourishMe Organics:

• Kombucha Starter Kits: Brew your own probiotic-rich drinks.
• Kefir Cultures: Make creamy, nutritious kefir at home.
• Prebiotic Fibre Powders: Support gut bacteria with products like Inulin Prebiotic Powder.
• Gut Health Teas: Soothe your stomach with options like Organic Ginger Tea.
• Fermentation Tools: Find jars, airlocks, and everything else you need to make your own fermented foods.

Celebrate the Festive Season with a Healthy Gut

A gut-healthy Christmas is entirely possible with mindful eating, healthier food choices, and gut-supporting products. This festive season, take control of your digestive health while savouring delicious meals and creating joyful memories with loved ones.

Visit our Gut Health Superstore today to stock up on everything you need for a healthy and happy holiday season.

We are going to break down what multivitamins are, how they can support your health, and why choosing the right ones can make all the difference.

What are multivitamins?

Multivitamins are supplements that contain a mix of vitamins, minerals, and sometimes other nutrients. The aim is to provide an easy way to fill potential gaps in your diet. 

While a well-rounded, nutrient-rich diet is the best way to get essential vitamins and minerals, modern life can sometimes make it hard to meet those needs consistently.

Multivitamins often include:

• Vitamins like A, C, D, E, and B-complex (including B12 and folic acid)
• Minerals such as iron, calcium, magnesium, and zinc
• Other nutrients like antioxidants or plant extracts

Each of these plays a unique role in supporting your body, from boosting energy to improving immunity and supporting brain health. 

Why take multivitamins?

While eating a diverse diet packed with fruits, vegetables, whole grains, and lean proteins is ideal, it's not always easy. Busy schedules, dietary restrictions, and even soil depletion can lead to nutrient deficiencies. 

That's where multivitamins come in: they act as a safety net, ensuring your body gets a baseline of essential nutrients every day.

Here are some reasons people turn to multivitamins:

• Filling nutritional gaps: Even with the best intentions, our diets may lack certain essential vitamins or minerals.
• Age and life stage needs: older adults often have increased nutrient needs.
• Health conditions: Certain health conditions or medications can interfere with nutrient absorption, making supplementation necessary.
• Preventing deficiencies: People with restrictive diets, like vegetarians or vegans, may benefit from multivitamins to supplement nutrients like B12 or iron 

Do multivitamins really work?

The simple answer is: Yes, the right multivitamins can be effective, but there are some important things to keep in mind.

Multivitamins can help fill the gaps, especially when you're missing out on certain nutrients, but they’re not a magic pill. 

Research on the effectiveness of multivitamins shows mixed results, largely because the benefits depend on factors like the quality of the multivitamin, your individual health needs, and your overall diet.

When multivitamins can help

• Addressing deficiencies: Multivitamins containing vitamin D or iron can help supplement diets that may lack these essential nutrients.
• Specific life stages: Prenatal multivitamins containing folic acid support increased nutrient needs during pregnancy, and older adults may find multivitamins useful to address common nutrient gaps, such as vitamin D or B12.
• Supporting immune health: Certain vitamins like vitamin C, D, and zinc are known to support immune function, which can be beneficial during cold and flu season or stressful periods.

When multivitamins fall short

• Poor diet compensation: Multivitamins should not replace healthy eating. While they can fill gaps, they won’t offer the same complex nutritional benefits you get from whole foods.
• Low-quality supplements: Not all multivitamins are created equal. Some contain fillers, low-quality ingredients, or forms of vitamins that are harder for your body to absorb.

How to choose the right multivitamin

Choosing the right multivitamin can make all the difference in how effective it is for you. Here are a few key things to consider:

1. Targeted formulas

Multivitamins come in many varieties tailored to specific needs,  women's health, or immune support. 

At Nourishme Organics, we offer carefully crafted multivitamins that focus on individual health concerns, including:

• Women's multivitamins: Women often have unique nutrient needs. A women’s multivitamin typically includes higher amounts of iron, calcium, and B vitamins to support bone health and energy.

2. Quality ingredients

Look for high-quality supplements that use bioavailable forms of vitamins. This means the nutrients are in a form that your body can easily absorb and use. 

For example, vitamin D3 (cholecalciferol) is better absorbed than vitamin D2, and methylated B vitamins are more easily utilised by the body than synthetic versions.

At Nourishme Organics, we pride ourselves on offering supplements made with premium, bioavailable ingredients, ensuring you get the maximum benefit from each dose.

3. Whole food-based vs. synthetic

Whole food-based multivitamins are made from concentrated forms of real food, making them easier for your body to recognise and process. 

These may offer additional phytonutrients and enzymes that provide extra benefits compared to synthetic versions.

Our multivitamin recommendations at Nourishme Organics 

At Nourishme Organics, we understand that everyone's health needs are different. That's why we offer a variety of multivitamins to suit different life stages and health goals. Here are some of our top recommendations: 

• Vitamin C supplements: Vitamin C supports general health and is involved in normal immune function and collagen formation. It also helps the body absorb iron more efficiently.
• Vitamin D supplements: Vitamin D supports normal bone health and can be particularly useful for those with limited sun exposure. Our vitamin D supplements include D3, a commonly preferred form, for added convenience.
• Prenatal multivitamins: Carefully formulated to support the increased nutritional demands of pregnancy, our prenatal multivitamins provide folic acid, iron, calcium, and DHA.
• Women’s multivitamins: Women’s multivitamins often include nutrients like iron, calcium, and magnesium to support general wellbeing

So, do multivitamins work?

Yes, multivitamins can work—when used properly They are not a replacement for a healthy diet or lifestyle but can provide additional nutrients that may not be consistently obtained through diet alone.

Incorporating the right multivitamin into your daily routine can help support your body in many ways, from filling nutritional gaps to boosting immunity. To get the most benefit from a multivitamin, choose high-quality, targeted supplements, gut health supplements that meet your specific health needs.

Whether you’re boosting your immune system, or ensuring you’re meeting your daily nutrient needs, the right multivitamin can support your overall nutrition and complement your diet to address potential nutrient gaps. If you are not sure what type of multivitamin is right for you, have a chat with your healthcare practitioner or you can contact our friendly team. We’re here to help you find the best supplements to support your health goals and find here gut health and fermentation workshop for beginners.

This soy-based product is often compared to tofu, yet tempeh brings something unique to the table. Not only is it a powerhouse of plant-based protein, but it’s also rich in probiotics and essential nutrients, making it an excellent option that can be included in a balanced diet to support overall wellness. 

So, what are the health benefits of tempeh? Here’s a look at why tempeh deserves a spot in your diet, plus how you can make your tempeh at home with the NourishMe Organics Tempeh Starter Kit!

What is tempeh made from? 

Tempeh is traditionally made from whole soybeans that have been cooked, dehulled, and fermented. The process typically involves inoculating the fermented soybeans with a specific type of mould from the Rhizopus family, which creates a dense, cake-like structure as it binds the beans together during fermentation. The mould's fermentation gives tempeh its distinctive nutty flavour and firm texture.

Some variations also use additional grains, such as barley or rice, mixed with the soybeans to alter the texture and flavour slightly. 

This fermentation process makes tempeh unique among soy-based products, enhancing its nutritional profile with probiotics, higher fibre, and a richer nutrient content compared to other soy products like tofu.

Here are our top ten reasons to add tempeh to your diet:

1. High in protein – a versatile option for plant-based meals

Tempeh offers around 19 grams of protein per 100 grams, making it an excellent protein source for vegetarians and vegans. 

This high-protein content supports muscle maintenance, energy levels, and overall bodily functions, often helping people meet their protein needs without relying on animal-based sources. 

For those looking to replace meat, tempeh’s hearty texture makes it ideal for everything from stir-fries to sandwiches.

2. Packed with gut-boosting probiotics

Tempeh is fermented with beneficial bacteria, which makes it naturally rich in probiotics. Unlike tofu, tempeh undergoes a fermentation process that introduces beneficial bacteria, specifically those from the Rhizopus mould family. 

These probiotics contribute to a balanced gut microbiome, supporting digestion, nutrient absorption, and even immune health. For people looking to improve their gut health, tempeh can be a tasty and functional addition to meals.

3. Cholesterol-lowering properties

Studies show that soy-based foods, including tempeh, can reduce cholesterol levels, especially LDL cholesterol. The fermentation process of tempeh may amplify these effects, potentially making it even more effective than other soy products like tofu. 

Lowering LDL cholesterol helps reduce the risk of heart disease, making tempeh a smart addition to a heart-friendly diet.

4. Blood sugar management and balancing the body’s antioxidant levels

Tempeh has a low glycemic index, meaning it won’t cause a rapid spike in blood sugar levels, which is beneficial for those with diabetes or insulin sensitivity. 

Additionally, tempeh is a good source of fibre and protein, making it a satisfying and balanced addition to meals.

This study suggests that eating fermented soybean products like tempeh has been linked to a lower risk of chronic diseases. This is largely because these foods are packed with natural antioxidants, which help protect the body by neutralising harmful molecules known as reactive oxygen species (ROS). 

By reducing these molecules, fermented soy helps balance the body’s antioxidant levels, supporting overall health and reducing the risk of long-term health issues.

5. Rich in fibre for digestion and satiety

With about 7 grams of fibre per 100 grams, tempeh helps promote a healthy digestive system and keeps you feeling fuller for longer. 

Fibre aids in digestion by helping to keep bowel movements regular and reducing the likelihood of digestive issues like constipation. 

Additionally, fibre helps to maintain satiety, making tempeh a filling option that could support weight management goals by reducing the likelihood of overeating.

6. Loaded with essential nutrients

Tempeh is a great source of several essential nutrients, including calcium, iron, and magnesium. Calcium supports bone health, while iron is crucial for oxygen transport and energy production, particularly in those following plant-based diets. 

Magnesium, an often-overlooked mineral, is necessary for nerve function, muscle health, and a healthy immune system. 

Tempeh also contains B vitamins, which help convert food into energy, making it an excellent all-rounder for daily nutrition.

7. Versatile and trending in the culinary world

Tempeh’s versatility in cooking is gaining traction, with countless recipes popping up on social media platforms like TikTok. 

From tempeh bacon and BBQ tempeh bowls to tacos and skewers, this ingredient is being celebrated for its ability to absorb flavours and add a satisfying bite to meals. 

Unlike some meat alternatives that can be costly, tempeh is generally affordable and easy to prepare. 

You can cook it with various sauces, spices, and marinades to suit any cuisine, and it works in everything from salads and wraps to hearty casseroles.

8. Anti-inflammatory and antioxidant benefits

The fermentation process that creates tempeh enhances its antioxidant properties. Antioxidants in tempeh can help neutralise free radicals in the body, which are unstable molecules that contribute to inflammation and cell damage. 

Regularly including antioxidant-rich foods like tempeh in your diet may reduce the risk of chronic diseases, from cardiovascular disease to neurodegenerative conditions.

9. Affordable plant-based protein option

Unlike some plant-based meat alternatives, tempeh is budget-friendly, making it accessible for people wanting to try more plant-based meals without breaking the bank. 

Its affordability means you can enjoy the benefits of a high-protein diet while keeping costs down, which is a bonus for anyone looking to prioritise health without overspending.

10. Easy to make at home with NourishMe Organics Tempeh Starter Kit

Making your tempeh at home can be a rewarding and sustainable way to enjoy this versatile food.

By making your tempeh, you control what goes into it—no additives, preservatives, or plastic packaging. Plus, the NourishMe Organics Tempeh Starter Kit makes the process easy, allowing you to enjoy fresh, homemade tempeh whenever you like. 

Check out our detailed recipe and method on how to make tempeh using our kit.

How to include tempeh in your diet

If you’re new to cooking with tempeh, here are some beginner-friendly tempeh recipe ideas:

• Marinate and grill: Marinating tempeh allows it to soak up flavours wonderfully. A simple soy sauce, garlic, and ginger marinade is a great start.
• Stir-fries and curries: Slice or cube tempeh and toss it into stir-fries or curries as a protein boost.
• Tempeh bacon: For a plant-based twist on bacon, thinly slice tempeh, marinate it with smoked paprika and soy sauce, then pan-fry until crispy.
• Salads and wraps: Crumble cooked tempeh over salads or use it as a filling in wraps for extra texture and protein.
• BBQ or tandoori tempeh skewers: Perfect for grilling, tempeh can be seasoned with BBQ or tandoori spices and skewered for a flavourful main course.