Gut Smarter
Answers to your questions about gut, hair, skin and mental health; weight loss, bloating, nutrition, and more.
Bacteria need energy, just like anything that's alive.
They feed on food that makes it to the large intestine (colon) not already fully digested in the stomach and small intestine. A lot of food that we call "clean" and "healthy" like salad, vegetables, nuts, seeds, cereals, beans, and legumes are high in fiber - and fiber tends to make it to the large intestine intact. The role of fiber There are two basic types of fiber. Insoluble fiber, which doesn't feed bacteria in the gut and isn't fermented by them either, and soluble fiber, which does feed and is fermented by bacteria in the large intestine (colon). Too much soluble fiber will cause you to give off gas, and grow more and more bacteria in the gut, which can further slow digestion and lower metabolism. How raw carrots mildly disinfect the gut Food that grows in dark, moist, warm environments need to be able to resist bacteria. Carrots, in particular, contain mild antibiotics because of this environmental requirement (watch the video for a simple thought experiment). A carrot eaten contains unique fibers that don’t feed bacteria (insoluble) and lower intestinal inflammation. Carrot fiber also binds to and reduces estrogen, lowers serotonin and histamine, all of which negatively affect digestion and metabolism and ultimately create inflammation. The humble carrot reduces all of these negative effects that are very common in hypothyroid, metabolically compromised people. These fibers work in the same way to bind toxins as charcoal does. Like us, you'll find the carrot salad far more tasty than a lump of charcoal to lick. They are the simplest and cheapest hormone balancing, metabolism improving tool in the book. Is the carrot salad for me? If you struggle with estrogen dominance, low thyroid function, inflammatory conditions, bacterial overgrowth, constipation, liver issues or the standard occupational hazards of a busy, stressful life, carrot salad should be included once a day. Our infamous carrot salad recipe For 1 serve 1 carrot, grated 1 tsp coconut oil 1 tsp white vinegar Salt, to your taste preference Can I just eat a raw carrot? Yes, the raw carrot on its own has a ton of benefits, although there are a few extra benefits from making it into a carrot salad: Adding white vinegar to your carrot salad helps quell any residual fermentation and there for gas. It will also act as a mild anti-bacterial, same as the carrot itself. Adding coconut or olive oil to the salad helps slow down digestion and gives the carrot fibers more time to do their job. Coconut oil is yet another mild anti-bacterial. Finally, adding salt may help to improve your bowel movement frequency and increase the amount of stomach acid you produce, plus it tastes great.
How to Debloat Your Belly
What Causes Bloating? Bloating is more than just an uncomfortable feeling – it’s often a sign that something deeper is going on in your gut. Dysbiosis: When the Wrong Guys Lead Your Microbiota Gut dysbiosis is an alteration in composition and function of the gut microbiota – the precious microbial ecosystem that not only helps us digest but also plays a crucial role in our overall physiology, including the immune and nervous systems. A long-term imbalance between beneficial and harmful gut microbes will lead to various disorders, starting with impaired gut function and symptoms like food-associated bloating and pain. For example, the microbiota of Irritable Bowel Syndrome (IBS) or Inflammatory Bowel Diseases (IBD) patients show [1,2]: Fewer beneficial bacterial groups Firmicutes (especially Faecalibacterium prausnitzii species) or Actinobacteria (especially Bifidobacteria) More harmful groups like Proteobacteria (especially Enterobacteriaceae) [3] These harmful bacteria: Challenge your gut — disrupting its functions and all related axes (gut barrier, digestion and nutrient absorption, immune response, brain signals, liver function, endocrine system, and skin health). Ferment undigested carbohydrates in your gut — producing excess gas, leading to bloating. The specific case of SIBO Small Intestinal Bacterial Overgrowth (SIBO) is an excessive growth of unwanted bacteria in the small intestine, leading to fermentation in the wrong part of the gut, which results in: Bloating Discomfort/Abdominal pain Malabsorption Constipation/ Diarrhea What Causes Dysbiosis and SIBO? Imbalance can result from various factors including: Diet: Harmful bacteria love refined carbohydrates and sugars – the fermentation of these substrates promotes their growth, potentially leading to dysbiosis and SIBO. Medications: Certain medications, particularly antibiotics, can disrupt the normal gut microbiota, leading to an imbalance that favours the growth of pathogenic bacteria. Post-Infectious Changes: Inflammation and gut function changes that occur after an episode of infectious gastroenteritis can lead to persistent dysbiosis and SIBO. Autoimmunity: Autoimmune responses may play a role by affecting gut integrity and function, leading to dysbiosis. When dysbiosis leads to SIBO Increased Intestinal Permeability: The "leaky gut" condition allows bacteria to move from the gut lumen into the intestinal wall, potentially leading to overgrowth [4] Motility Disorders: Impaired intestinal motility (as seen in IBS) can cause stagnation of food and bacteria in the small intestine, creating a favourable environment for bacterial overgrowth. Chronic Inflammation: Inflammation alters the gut environment, promoting bacterial overgrowth. Pro-dysbiosis foods to avoid (Some might surprise you) Some evident troublemakers include: Ultra-processed foods high in sugar, saturated fats, and additives like artificial sweeteners and emulsifiers Alcohol and tobacco Non-organic foods (often high in pesticide residues) Lactose or Gluten if you're intolerant (surprisingly, many people don’t realise they are, accepting bloating and discomfort as normal) Unfiltered water (chemical residues and heavy metals are found in tap water). Pro-bloating foods related to IBS Symptoms [5–7]: Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAPs) Fructose (e.g. apples, pears, honey) Lactose (e.g. dairy products) Fructans (e.g. wheat, onions, garlic) Polyols (e.g. sorbitol, mannitol, xylitol, isomalt; found in apples, pears, peaches, plums, cauliflower and in lollies and chewing gum) Fructooligosaccharides (FOS) (e.g. garlic, onions, leek, asparagus, artichokes, bananas) Galactooligosaccharides (GOS) (e.g. beans, lentils, cow’s milk and yogurt) These “healthy” foods rich in FODMAPs are beneficial when your microbiota is balanced. In the case of dysbiosis, they are poorly absorbed in the small intestine, leading to increased water absorption and gas production through fermentation in the large colon [8]. Biogenic amine-rich foods – e.g. wine, beer, salami, aged cheese High levels of biogenic amines can cause nausea, illness, and abdominal pain, particularly in sensitive individuals. Histamine-releasing foods – e.g. wine, beer, milk, pork, shellfish, chocolate, orange Histamine is a biogenic amine that can be released by the body in response to certain foods. Fried & Fatty foods These foods can increase gas retention and exacerbate digestive responses – leading to bloating and diarrhea. Spicy food – e.g. chili, pepper, hot sauces Spicy foods can irritate the digestive tract and worsen symptoms in sensitive individuals. Lectin-rich foods – e.g. legumes (like beans and lentils) and some grains Lectins can be toxic if not cooked properly and may cause diarrhea and nausea in some IBS patients. Preservatives and Additives – Sulfite (e.g. wine, beer, dried fruit), Benzoic Acid (e.g. yoghurt, orange, tomato) These compounds can trigger hypersensitivity reactions, leading to digestive symptoms. Coffee and Tea Coffee stimulates gut motility, which is undesirable in diarrhea-type IBS (IBS-D). Both coffee and tea are acidic beverages, which can irritate the digestive tract and cause symptoms like abdominal pain. Bloating, a Symptom Behind More Serious Gut Disorders As we’ve seen, dysbiosis can be the starting point for gut disorders. Let’s Talk About IBS Irritable Bowel Syndrome (IBS) is a functional gastrointestinal disorder characterised by chronic abdominal pain or discomfort and changes in bowel habits (in other words, your poop habits) [8]. Bile acid metabolism is also altered — promoting dysbiosis in IBS condition and contributing to symptoms of diarrhea (excess) or constipation (deficiency) [9]. Depending on your stool type, IBS is classified into four categories: constipation-predominant (IBS-C), diarrhea-predominant (IBS-D), mixed (IBS-M), and unclassified (IBS-U). Causes IBS can be multifactorial – mostly based on genetic, dietary, gastrointestinal and central nervous system factors: Dysregulated communication between the brain and gut (brain–gut axis) Changes in the gut microbiota (dysbiosis) Prior infections Psychological stress Diet Pre- and postnatal factors. A Short Note Beyond belly symptoms, IBS is often linked to: Higher stress levels Reduced quality of life Lower work productivity [10] You’ve also probably heard of Inflammatory Bowel Diseases (IBD) - which include ulcerative colitis and Crohn’s disease. IBD are severe chronic conditions characterised by gastrointestinal lesions and inflammation [3]. They require medical supervision, and treatment is very different from managing IBS. Understanding Leaky Gut Dysbiosis often leads to impaired mucosal barrier function – commonly known as leaky gut – which triggers systemic dysregulation like: Food hypersensitivity Immune disorders Inflammation Leaky gut can vary in severity - IBD patients experience a high level of gut permeability compared to those with IBS. Still, the underlying mechanisms remain the same: Overgrowth of harmful bacteria Decrease in bacterial diversity → Less good bacteria Decrease in Short-Chain Fatty Acids production - SCFAs (i.e., acetate, propionate, and butyrate) → Your gut cells are crying out for fuel! Decrease in tight junctions → loss of impermeability Increase in pro-inflammatory cytokines (IL-6, IL-17, TNF-α) → inducing inflammation response (Th17 and Th1 cells activation) Dysbiosis Leading to Leaky Gut Condition in IBD Compared to the Normal (=Eubiosis) Condition (From the review [3]) On the path to healing: Reducing the bloat The path to healing all starts on your plate. The low-FODMAP diet (LFD) is your first step to tackling chronic dysbiosis associated with IBS. A significant number of studies highlight the effectiveness of the LFD in relieving IBS symptoms (in 50-70% of individuals) [7, 11]. In fact, evidence suggests that all IBS subtypes can benefit from this approach [12]. This approach emphasises that the initial restriction of FODMAPs is just the first step in a broader dietary management strategy [6]. Once your microbiota regains its balance and your gut is free from IBS symptoms, you’ll be able to gradually reintroduce more fibres and a greater variety of foods, enjoying a diverse and nourishing diet once again. Things to keep in mind before starting a low-FODMAP Diet: No one-size-fits-all solution – Every individual responds differently to dietary changes, especially those with bowel disorders. This makes a personalised approach essential. It's recommended to make any dietary adjustments under the guidance of a healthcare professional. LFD is not designed for long-term use, as it can lead to nutritional deficiencies and other imbalances [13]: Lower levels of calcium, folate, and riboflavin (due to excessive exclusion of dairy products) or vitamin C deficiency (due to restricted vegetable and fruit intake) Microbiota imbalance (due to reduced fibre intake), with a significant reduction in beneficial bacterial populations such as Bifidobacteria – those valuable producers of short-chain fatty acids (SCFAs)! Three-Phase Plan: Restriction – Reintroduction – Personalisation A scientific consensus supports an evidence-based LFD in three phases: Three-Phase Plan Diagram to Relieve IBS Symptoms and Restore Your Gut Balance for Good (Adapted from the Review [6]) Eating habits to follow Alongside to the low FODMAPs diet try these tips [14,15]: Eat regular meals, sit down properly, chew well, take your time, avoid late-night meals or skipping meals Drink enough water, ideally non caffeinated drinks Choose soluble fibre like psyllium – these fibres can help manage dysbiosis and/or IBS symptoms Diarrhea-specific: avoid sorbitol and artificial sweeteners Constipation-specific: Psyllium is especially beneficial for IBS-C, improving symptoms, reducing transit time, and balancing the microbiota [16,17] – Start with 7g per day, then you can gradually increase up to 21g. You can also try supplementing with flaxseed (2 tablespoons/day for 3 months), if tolerated. Other Helpful Dietary Options Some other diets have shown good results in managing digestive symptoms [6,18]: Mediterranean Diet High consumption of fruits, vegetables, whole grains, fish, and healthy fats, particularly extra virgin olive oil Reduction of processed foods Rich in fibre, which can help with certain constipation conditions Anti-inflammatory properties Contributes to overall well-being and may help reduce IBS symptoms Gluten-Free Diet Some patients with IBS may find relief by eliminating gluten, a protein found in wheat, barley, and rye. Particularly beneficial for those with non-celiac gluten sensitivity Focus on gluten-free grains such as rice, quinoa, and corn Care should be taken to ensure nutritional adequacy, as gluten-free products can be low in fibre The combination of a low-FODMAP diet and gluten-free diet was studied in a meta-analysis, which supports its significant beneficial effect on IBS symptoms [19]. Probiotics Supplementation Several studies (including randomised controlled trials and meta-analyses) support the use of probiotics alongside a low-FODMAP diet [20,11].
Meet the Chemicals Affecting Your Health
Meet the Chemicals Affecting Your Health Harmful chemicals (aka xenobiotics)️ can enter your body through food and water, including various environmental toxicants like “forever chemicals” and heavy metals. Here are some examples: Persistent Organic Pollutants (POPs) POPs are toxic chemicals that do not break down easily in the environment (with a half-life ranging from years to decades), including: Polychlorinated biphenyls, PCBs Organochlorine Pesticides, OCPs—e.g. DDT Perfluoroalkyl substances, PFASs aka “Forever Chemicals”—e.g. PFBS In three words: Persistent, Bioaccumulative, and Toxic (“PBT chemicals”), these chemicals accumulate in fat tissues and move up the food chain [1]. Common sources include: Fat-rich foods such as fish, meat, milk, and dairy products Contaminated soil and water, which can further contaminate crops—including fruits, vegetables, oils, rice, grains, flour, and bran What health issues do they cause? Altered gut microbiome (affecting microbial balance and function) Immune dysfunction Endocrine disruption (messing with your hormones) Metabolic, cardiovascular, reproductive, and neurological disorders Increased cancer risk. Heavy Metals Heavy metals such as Lead, Cadmium, Arsenic and Mercury are common contaminants in food and drinking water, primarily due to the contamination of agricultural soils and irrigation water. Traces can be found in vegetables, fruits, cereals, eggs, meat, fish (especially large fatty fish like tuna), shellfish, and dairy products. They induce oxidative stress and inhibit specific enzyme activity, leading to cellular and organ damage. Prolonged exposure to toxic levels of heavy metals can contribute to serious health conditions, including neurological damage, carcinogenesis, immune system dysregulation, and alterations in the gut microbiome [2]. Bisphenol A (BPA) BPA is a synthetic chemical used in the production of plastics and resins, and is commonly found in food and beverages that have been in contact with plastic packaging, water bottles, and kitchen items [3]. BPA is known as an endocrine disruptor, potentially leading to reproductive issues and other health problems by mimicking estrogen in the body. Organophosphates Pesticides (OPPs) A class of pesticides widely used in agriculture that inhibit the enzyme acetylcholinesterase, affecting nerve function, and also induce oxidative stress [4]. Acute poisoning can cause symptoms like headaches, dizziness, and respiratory issues Long-term exposure is linked to serious effects on multiple organs and systems in humans and other mammals, including the liver, kidneys, pancreas, brain, nervous system, immune system, and reproductive system. It has been associated with hormonal and neurological disorders, cancer, developmental issues in children, and allergies, among others. Mycotoxins Mycotoxins are toxic compounds produced by certain molds (e.g. Aspergillus, Penicillium, and Fusarium) that can contaminate food and feed. Common sources include plant-based foods (e.g. rice, wheat, corn, cereals, soybeans, peanuts, apples, spices) and animal products (e.g. meat, milk, and eggs). Global food crop contamination reaches a staggering 50-80%! [5] Mycotoxins are known to cause damage to the liver, nervous system, and reproductive system, suppress the immune system, have carcinogenic effects and alter the gut microbiome. Acrylamide and N-nitrosamines These are chemical contaminants formed during food processing and are associated with cancer risks [3]. Acrylamide, formed at high temperatures (you might know it from the Maillard Reaction, which occurs in starchy foods heated above 120°C), is commonly found in fried and baked goods such as potato chips and bread. N-nitrosamines, formed from nitrites and amines, are mainly found in processed meats. Natural Antinutrients—Phytotoxins Compounds like phytates, oxalates, lectins, and cyanogenic glycosides naturally occur in certain plant foods —they serve as a chemical defence for plants that can’t move! These phytotoxins are mainly found in legumes, grains, and some fruits and vegetables [6]. Cyanogenic glycosides—found in cassava, flaxseed, sorghum, apricots, plums, almonds, apples, and bamboo. Phytates, Oxalates, and/or Lectins—found in: whole grains (wheat, brown rice, oats, quinoa), legumes (lentils, chickpeas, beans, peas, soybeans), nuts & seeds (almonds, cashews, sunflower seeds, sesame seeds), tubers (sweet potatoes, cassava), nightshades (potatoes, tomatoes, eggplant), leafy vegetables (spinach, kale, broccoli). Their negative effects are mainly due to their ability to interfere with nutrient absorption or, in more severe cases, cause toxicity [7]. Some examples: Lectins can bind to the gut lining, potentially leading to digestive disturbances and impairing nutrient absorption. Phytates can inhibit digestive enzymes, affecting protein digestion. Detoxification is largely achievable through cooking and processing methods like peeling, drying, soaking, boiling/cooking, fermentation/probiotics, germination or microwave heating [8,7]. You’ll notice that microbes play a key role in detoxification, especially through fermentation—this means your gut microbiota and probiotics can assist in this process!
New Pre-Clinical Research: How Collagen Peptides May Support Your Body’s Natural Satiety Signals
Gut Smarter At My Way Up®, we believe the best health decisions are informed ones. That’s why we invest in research to better understand how our ingredients interact with the body — so we can continue to develop products grounded in science, not trends. We recently commissioned a pre-clinical study to explore how the collagen peptides used in our formulations interact with GLP-1, a naturally occurring hormone that plays an important role in digestive function and satiety. Here’s what we learned, what it means, and what comes next. What is GLP-1? Glucagon-like peptide 1 (GLP-1) is a hormone produced naturally by cells in your gut after you eat. It’s part of the body’s built-in signalling system and plays several roles in digestion and metabolic function: Satiety signalling: GLP-1 communicates with the brain to help regulate feelings of fullness after a meal. Digestive pacing: It helps modulate the rate at which food moves through the stomach, supporting comfortable digestion. Blood sugar regulation: GLP-1 supports the body’s natural insulin response as part of normal post-meal glucose management. Gut barrier support: Emerging research suggests GLP-1 may play a role in maintaining the integrity of the gut lining. GLP-1 is the subject of significant scientific interest globally. Researchers across multiple disciplines are exploring how diet, specific nutrients, and lifestyle factors influence the body’s natural GLP-1 production. About the Study We commissioned an independent pre-clinical study to investigate how the specific collagen hydrolysate used in Collagen Restore™ interacts with GLP-1 pathways. The study was conducted in a controlled laboratory setting using specialised intestinal cell models. Important context: This was a pre-clinical (in vitro) study, meaning it was conducted on cell cultures in a laboratory — not in humans. Pre-clinical research is a valuable early step in understanding how ingredients behave at a cellular level, but results observed in the lab do not automatically translate to the same effects in the human body. Further research, including clinical trials in humans, would be needed to confirm these findings. What We Observed In the laboratory setting, the collagen hydrolysate used in Collagen Restore™ was compared against standard reference compounds (glucose and alpha-linolenic acid) that are known to stimulate GLP-1 secretion in cell models. GLP-1 secretion: The collagen hydrolysate stimulated measurably higher GLP-1 release from the intestinal cells compared to the reference compounds tested. DPP-4 interaction: GLP-1 is normally broken down rapidly by an enzyme called DPP-4. The study observed that the collagen hydrolysate appeared to slow this breakdown in the cell model, which is an area of particular interest for further research. These observations are encouraging and support the rationale for further investigation into how collagen peptides interact with gut hormone pathways. Why We Invest in Research As a gut health company built on shotgun metagenomic testing, we believe in a science-first approach. Commissioning pre-clinical research like this is part of our ongoing commitment to understanding — at a deeper level — how the ingredients in our products interact with the body. This study adds to a growing body of published research exploring the relationship between dietary peptides and gut hormone signalling. It also informs how we think about future formulation development. We’ll continue to invest in this research and share our findings transparently as the science evolves.