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Miscellaneous Articles

How to Tell if Your Gut Microbiome is Healthy

Curious how to tell if your gut microbiome is healthy? Then it’s time to end the taboo around poo. (I love a good rhyme) It’s time we normalize talking about poop… because it is normal, and everyone has to do it. Every animal on the planet poops. We can use poop as a free and easy way to understand what’s happening with our gut microbiome health.

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Miscellaneous Articles

How to Tell if Your Gut Microbiome is Healthy

Curious how to tell if your gut microbiome is healthy? Then it’s time to end the taboo around poo. (I love a good rhyme) It’s time we normalize talking about poop… because it is normal, and everyone has to do it. Every animal on the planet poops. We can use poop as a free and…

Don’t underestimate the power of regularity and healthy bowel movements! I mean… regularity is  the best way to start a good day.

In regards to fermented foods, people always ask me this question: “but how do I know it’s working?” Well, if fermented foods incorporated into a whole-food, plant-based diet is working for you, then you should have *fabulous* bowel movements most of the time. I say “most of the time” because how you poop isn’t always as simple as what you eat + the health of your gut microbiome = quality of poop. 

It’s a bit more complicated. Stress, mental health, medication, trauma, depression,  pelvic floor health, menstruation, alcohol, hydration, and ALL the things you consume also factor into how you poop… because all of these things affect your microbiome and how well your gut microbes can help you digest. 

So what’s a fabulous bowel movement like, you ask?

Texture: smooth, not too bumpy, not flaky, easy to pass, usually in one long piece. Kinda like the poop emoji ?

Density: a good poop usually sinks in the toilet. If it floats, you probably ate a lot of fats the day before. ➞ Fun fact: Did you know that about 1/3 of the dry weight of healthy poop is microorganisms. 

Color: A proper color is light brown to medium brown, sometimes dark greenish-brown colors depending on the consumption level of leafy greens. ➞ Fun fact: If you eat a lot of beets it’s fine if you poop red. 

Easy to pass: A good, regular poop happens fully passed in under 30 seconds. You should feel completely relieved and not still full after a healthy bowel movement. You shouldn’t spend more than 7 minutes max on the toilet.

Not a lot of wiping: A healthy poop won’t leave you using excess toilet paper and wiping for a while. I highly suggest getting a bidet if you don’t have one. Your butt will thank you. 

a graphic explaining the different forms of human feces.
Image Source: https://www.umassmemorialhealthcare.org/sites/umass-memorial-hospital/files/Documents/Services/Surgery/UMass_Colorectal_Inforgraphic_0316.pdf
a graphic explaining the different appearances of human feces.
Image Source: https://www.umassmemorialhealthcare.org/sites/umass-memorial-hospital/files/Documents/Services/Surgery/UMass_Colorectal_Inforgraphic_0316.pdf

Sometimes, Bowel Movements Just Aren’t Right

…and that’s NORMAL. When I have digestive issues I like to do three main things: 

  1. Exercise. Strengthening your pelvic floor and core muscles can greatly improve your digestion and bowel movements. I suggest a low impact strength training exercise like yoga or pilates. 
  2. Hydrate. I drink four quarts of filtered water throughout the day. I love adding lemon slices and mint leaves to my water for extra refreshment. I also like to drink grass-fed, organic bone broth.
  3. Nourish. As soon as I notice that my poop is off balance, I know I need to eat more nourishing foods packed with plant fiber, nutrients, and vitamins.
    1. Ideally, I’d start my day with something like these vegan cheese grits or this avocado toast 
    2. For lunch, I’d opt for something full of colorful vegetables like this sesame noodle salad.
    3. And for dinner, I’d finish things off with a nourishing soup like this miso ramen recipe or this wild rice and mushroom soup. 
    4. For snacks: I LOVE to eat fruit! My favorites include mangoes, pink lady apples with nut butter, oranges, grapefruits, and pears with vegan yogurt. 

Thank you for coming to this ted talk on poop. Eat more plants and you’ll take the best poops of your life.✌?

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Kaitlynn Fenley Author, Educator, Food Microbiologist
Kaitlynn is a food microbiologist and fermentation expert teaching people how to ferment foods and drinks at home.
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fermentation food microbiology sourdough sauerkraut fermenting at home fermented foods fermented drinks
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hey i’m kaitlynn, i’m a microbiologist and together with my husband jon we are cultured guru.

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sourdough discard 🤝 cottage cheese combined tw sourdough discard 🤝 cottage cheese

combined two of the best fermented foods to make the best pancakes. And yes, you can ferment the batter overnight in the fridge for easier digestion. 

My recipe makes 15 pancakes and each serving of 3 pancakes had 17 grams of protein! 

Get the recipe from my recipe index, linked in my profile✨

#sourdough #cottagecheese #pancakes #fermentation
It can suppress overgrowth of Candida albicans, wh It can suppress overgrowth of Candida albicans, while boosting good bacteria in your gut! 

Roasting garlic increases beneficial garlic compounds like diallyl sulfide and diallyl disulfide — or DADS, for short. Both of these compounds have been studied for their anti-inflammatory (anti-cancer), antioxidant, and antifungal properties.

It’s definitely a sauerkraut you should keep in your rotation.

To get the recipe google “garlic sauerkraut.” and you’ll see mine it’s the first one.

Sources:
PMC8777027 (Diallyl Disulfide (DADS) Ameliorates Intestinal Candida albicansInfection by Modulating the Gut microbiota and Metabolites and Providing Intestinal Protection)

https://doi.org/10.3390/fishes9100401 (diallyl disulfide (DADS) shows a substantial increase, with concentrations rising from 1.6 mg/g in non-fermented garlic to 4.8 mg/g in its fermented counterpart, suggesting enhanced bioactivity through fermentation)
✨Cottage Cheese Ice Cream✨with Brown Butter an ✨Cottage Cheese Ice Cream✨with Brown Butter and Vanilla

I know, I know, I’m making everything with cottage cheese right now. But how can I not? Cottage cheese is one of the most protein-rich fermented foods.

If you love ice cream and cheesecake-like flavor, you’ll love this recipe. it’s high in protein, requires only four simple ingredients, and does not require churning. So, you do not need an ice cream maker!

A half-cup serving of this ice cream has 12 grams of protein, making it a healthy and balanced sweet snack. Get the recipe from the recipe index linked in my profile. 

#cottagecheese #icecream
Baked ✨Cottage Cheese✨ Queso Dip It’s crea Baked ✨Cottage Cheese✨ Queso Dip 

It’s creamy, cheesy, and packed with protein, but with fewer calories thanks to the cottage cheese base. And it’s only 6 ingredients +toppings! 

I love it topped with cilantro, diced tomatoes, onions and fresh jalapeños! 

Get the full recipe from my recipe index, linked in my bio. 

#queso #cheese #cottagecheese
Why do you add water to sauerkraut? To that I as Why do you add water to sauerkraut? 

To that I ask: who told y’all you can’t add water to sauerkraut? 

Adding water standardizes my recipes, making sure everyone gets enough brine, regardless of cabbage variability. 

Google “cultured guru sauerkraut” and you’ll see my recipes! 

#sauerkraut #fermentation
Bok choy is similar in texture to Napa cabbage and Bok choy is similar in texture to Napa cabbage and lovely for fermentation. 

Since bok choy and all cabbages grow low and very close to the soil, their microbiome composition is wonderful! This makes all cabbages easy vegetables to ferment, and fermented bok choy is one of my absolute favorites.

Google fermented bok choy and you’ll see my recipe, it’s the first one. ☝🏼 #cabbage #fermentation #homestead 

Ps. I used some tiny weck jar lids for weights in my bigger weck jar and it worked great!
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