What is the FODMAP Diet and What Does it Help Against?

Reading time 5 min

Tradition & Innovation

If you’ve heard about the FODMAP diet and wondered if it was for you, this post is perfect for you. We explain what the FODMAP diet is, how it works, what you can eat, and who it was created for. Then, you can decide if the FODMAP diet is something you wish to pursue with your healthcare provider.

What is the FODMAP diet in a nutshell?

Put simply, a FODMAP diet is one that is low in certain types of sugars. These sugars can cause intestinal distress for some people, making life miserable to the point where it is challenging to go to work or attend social events. By limiting specific FODMAP sugars (see below), people on this diet can better control their gastric symptoms. They feel better and are more confident when going about their day-to-day lives again.

What is FODMAP – what is it short for?

FODMAP is an abbreviation for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. All of these short-chain carbohydrates (sugars, essentially) are less well absorbed in the small intestine. For some folks, this causes major gastric symptoms, while for others it’s barely noticeable.

The carbohydrates in FODMAP foods not only bring excess water into the digestive tract but are also poorly digested and cause unwanted gut fermentation. People who are bothered by FODMAP foods typically experience these symptoms:

• Cramping
• Constipation
• Diarrhea
• Feelings of bowel urgency
• Abdominal bloating
• Gas and flatulence (excessive wind passing)

Who is the FODMAP diet designed to help?

The FODMAP diet was created to help people who have a bad reaction to FODMAP foods. These are usually people who have irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO).

It may surprise you to learn that IBS is more prevalent than you might think. In fact, it’s the number one digestive disorder in the United States. About 60 percent of people with IBS are troubled by FODMAP foods in their diets. And people with SIBO already have an imbalance of bacteria in the digestive tract. So, the last thing they want is to eat food that causes more fermentation that can feed these bacteria or increase their floral load.

How does the FODMAP diet work?

The FODMAP diet in its entirety isn’t intended to be a long-term eating plan because it’s so restrictive. Instead, it’s a way to systematically discover which foods are bothering you so you can eliminate them from your diet or eat them only in very small quantities.

This diet can help to identify and deal with dietary issues before starting medication or other treatments for IBS or SIBO. In fact, in some cases, diet alone can resolve symptoms.

There are three essential steps to a FODMAP diet:

1. Refrain from eating FODMAP foods (see list below).
2. Carefully and gradually, reintroduce foods one at a time to see how your digestive system reacts to them.
3. Limit or avoid any foods that you have identified as provoking unwanted symptoms.

The elimination portion of the FODMAP diet (step 1, above) typically lasts between two and six weeks.

Many people who commence a FODMAP diet do so at the recommendation of their doctor and work together with a registered dietician. This is to ensure you are avoiding all the necessary foods (you will receive a long, comprehensive list that includes the items in the next section), as well as to make certain you are getting adequate nutrition from the foods you do eat. A dietician can also help you decide when to add back certain foods to see if they are the culprits in your digestive problems.

You will be instructed to keep a food diary, recording everything you eat. You will also keep track of how you feel and if any digestive symptoms are present. This is especially important once you start adding back foods to test them for sensitivity.ty in our production process. By prioritizing these values, we can stay ahead of the curve in an evolving food industry and meet the demands of health-conscious consumers.

What is the FODMAP list?

FODMAP-rich food items

Foods high in FODMAP that are avoided at the start of the FODMAP diet include:

• Rye- and wheat-based foods, such as crackers, bread, pasta, and cereal
• Beans and lentils
• Lactose-containing milk, yogurt, ice cream, whipped cream, and many soft cheeses
• Certain fruits, including mangos, watermelon, cherries, apples, plums, nectarines, peaches, and pears
• Some vegetables, such as onions, garlic, cauliflower, mushrooms, asparagus, snow peas, and artichokes
• Many natural and artificial sweeteners such as agave nectar, honey, and high-fructose corn syrup, xylitol, sorbitol, mannitol, maltitol, and isomalt (found in sugar-free mints and chewing gum)
• Foods containing inulin, often added for fiber

Foods low in FODMAP

The foods you may eat on the FODMAP diet are:

• Meat and poultry
• Fish and seafood
• Eggs
• Tofu
• Rice, quinoa, corn, and oats
• Gluten-free pasta
• Some cheeses, including cheddar, feta, brie, and Camembert
• Almond milk
• Potatoes and cassava
• Nuts and seeds (small quantities only)
• Lactose-free dairy
• Vegetables such as tomatoes, cucumbers, zucchini, celery, bok choy, peppers, and eggplant
• Fruits such as pineapple, oranges, melon, kiwi, grapes, and berries
• Olive oil and coconut oil
• Many condiments and spices

You can sip on water and mint tea while on this diet. Although coffee and black tea are technically allowed, usually the caffeine in these beverages is already troublesome for people with IBS.

Bone broth is another excellent choice. Unlike many other beverages, bone broth is packed with nutrients, especially collagen; one of the body’s basic building blocks.

Not only can you drink bone broth, but you can also use it to flavor and add nutrition to your recipes, when making homemade soups or cooking rice, for example.

What are some FODMAP recipes for a pleasant diet?

When you take the time to do a FODMAP diet, you want to do it right. Otherwise, you might not get the most accurate results. It helps tremendously if you can prepare as many meals as possible from scratch. First, this eliminates accidentally eating FODMAP foods hidden in prepared items from the grocery store and saves you from endless label reading. Be aware that the more processed foods are, the more likely they are to contain FODMAP elements you are trying to avoid. Also, it lets you enjoy a cleaner, more nutritious diet.

As restrictive as the FODMAP diet can be, there are still tons of foods you can eat on this regimen. Some examples of FODMAP recipes are:

• Omelets and other egg dishes
• Overnight oats with berries and cinnamon
• Peanut butter on rice cakes
• Gluten-free pasta with bolognese sauce
• Chicken (or other meat) roasted with vegetables
• Bell peppers stuffed with ground turkey or quinoa
• Lettuce wraps
• Tuna or egg salad
• Stuffed baked potatoes
• Poached salmon
• Meatloaf
• Tofu stir fry
• Chicken vegetable soup (a great place to incorporate bone broth)

To make a delicious chicken vegetable soup, simply simmer leftover chicken (a wonderful way to use up leftovers from a roast) in chicken bone broth, along with whatever vegetables you’re allowed to have on your diet, such as carrots and celery. To give it more hardiness, you can add rice or diced potatoes. Season to taste with salt and pepper, and you’ve got a meal everyone in the household can enjoy, even if they’re not following the FODMAP diet with you.

What kind of experiences do people have with the FODMAP diet?

A large percentage of people have success with the FODMAP diet, so much so that it’s become the first line of diagnosis and treatment for many physicians who specialize in gastroenterology. Multiple studies have demonstrated that a low FODMAP diet can reduce stomach pain by 81 percent and bloating by 75 percent. It’s also been shown to lower incidents of flatulence, diarrhea, and constipation.

Sticking to the diet can be challenging, but knowing that there is a good chance of uncovering foods that make you feel bad can help you through the difficult days. There are many forums online today, where dieters can get support from other people with digestive disorders, recipes, and shopping tips. Also, the preponderance of online resources today is better than ever, so you can order foods like high-quality bone broth or organic seasonings, knowing you’re eating clean and not violating your diet rules.

Be sure to follow all the instructions from your healthcare provider or dietician carefully. Don’t jump the gun adding back FODMAP foods, and be sure to keep documenting your symptoms until the diet is done.

Is a FODMAP diet plan useful?

Clearly, the low FODMAP diet is very useful for folks with IBS, SIBO, and other digestive concerns. Once you know which foods trigger unwanted digestive symptoms, you can avoid eating them for a lifetime. Patients with IBS in clinical trials have said the FODMAP diet outcomes improve the quality of their life, especially if their disorder was restricting their work or social lives. If they can control symptoms with diet only, so much the better.

For physicians, the FODMAP diet is also essential. It lets them create a treatment plan for patients, knowing precisely what causes digestive upset. In some cases, this can also allow them to definitively diagnose IBS, assisting with everything from insurance coding to patient followup or referrals.

Whether or not the FODMAP diet is right for you, you may still wish to benefit from bone broth. BABS Bone Broth makes it easy for you to order online and have your choices delivered to you quickly at home. To learn more, check out our website today so you can see for yourself why so many people have turned to bone broth for their improved health.

Clean Food Production: Understanding Its Roots and Its Relevance Today

Tradition & Innovation

Reading time 5 min

In recent years, the term “clean food production” has been increasingly used to describe the practice of using natural ingredients and minimizing the use of artificial additives and preservatives in food processing. This movement has gained momentum as consumers become more aware of what they put into their bodies. In this article, we’ll explore the history of clean food production and its significance in the food industry today.

The Origins of Clean Food Production

The concept of clean food production can be traced back to the organic and natural food movements of the 1960s and 1970s. These movements advocated for wholesome and natural food choices and sought to reduce the use of synthetic chemicals in agriculture and food processing. During this period, the use of pesticides, synthetic fertilizers, and other chemicals in farming increased, leading to concerns about the safety and healthfulness of the food being produced.

As a response to these concerns, the “clean label” movement emerged in the 1980s and 1990s. This movement prioritized the use of simple, natural, and recognizable ingredients in food labels while avoiding artificial or chemical additives. The clean label trend continued to gain momentum in the early 2000s as consumers grew more interested in knowing what went into their food and how it was produced.

The Relevance of Clean Food Production Today

Today, clean food production has become a top priority for many food manufacturers, as consumer demand for healthier, more transparent food options continues to increase. Consumers are increasingly conscious of the potential dangers of consuming artificial colors, flavors, and preservatives, and are demanding more transparency about the contents of their food. In response, many food companies are reformulating their products to meet this demand by using natural sweeteners like stevia and monk fruit and finding new ways to preserve food without the use of artificial preservatives.

Clean food production also means adopting a more comprehensive approach to food production, from the farm to the table. This entails employing sustainable farming practices that minimize the use of chemicals and reduce the environmental impact of food production. Additionally, it involves reducing food waste, using packaging that is recyclable or compostable, and ensuring that workers throughout the supply chain are treated fairly and paid a living wage.

Why We Produce Bone Broth According to Clean Food Principles and Why It’s Important to Us

At our company, we prioritize clean food production principles when it comes to our bone broth production. We use only high-quality, organic, and pasture-raised bones in our bone broth, and avoid artificial additives or preservatives. Here are a few reasons why producing bone broth according to clean food principles is important to us:

1. Protein and Collagen: We take pride in producing bone broth that is high in protein and collagen, two important nutrients that are essential for maintaining a healthy diet. Our slow-cooking process extracts the maximum amount of these nutrients from the bones, resulting in a product that is both delicious and nutritious. By adhering to clean food principles, we ensure that our customers can enjoy the benefits of a protein-rich, collagen-rich broth without any added artificial additives or preservatives.
2. Transparency: We value transparency in our production process and want our customers to trust that they are getting a high-quality product. By using only simple and natural ingredients in our bone broth and avoiding artificial additives or preservatives, we can ensure transparency in our production process.
3. Sustainability: We are committed to minimizing our environmental impact and producing bone broth according to clean food principles helps us achieve this goal. We use only bones from pasture-raised animals, and our production process involves minimal waste and recyclable packaging.
4. Long Production Process: One of the key aspects of producing high-quality bone broth is the use of a long, slow cooking process. This involves simmering the bones, along with other natural ingredients like herbs, for maximum of 32 hours. This slow cooking process helps to extract the maximum amount of nutrients from the bones, resulting in a rich and flavorful broth. While this process can be time-consuming and labor-intensive, we believe that it is essential to producing a high-quality product that is rich in collagen and other important nutrients. By taking the time to produce bone broth according to clean food principles, we can ensure that our customers receive a product that is both delicious and highly nutritious.

Producing bone broth according to clean food principles is important to us because it ensures that our customers receive a high-quality, nutrient-dense product, while also promoting transparency and sustainability in our production process. By prioritizing these values, we can stay ahead of the curve in an evolving food industry and meet the demands of health-conscious consumers.

The Postpartum Running Schedule You Need: Plus, How Bone Broth Can Help Your Recovery

Reading time 8 min

Giving birth is an incredible experience that can leave a lasting impact on a woman’s body. Running can be a fantastic way to regain fitness, improve mood and feel like yourself again. However, it is essential to approach running after giving birth with patience and caution. Rest and recovery are critical after pregnancy, so before beginning any running routine, it is important to seek advice from a pelvic floor physiotherapist to assess the condition of your pelvic floor and abdominal muscles.

In this article, we will explore the benefits of running after giving birth, tips and strategies for preparing to run, and a postpartum running schedule designed to help you gradually increase your running time and distance. Remember to be patient with yourself, listen to your body, and always consult your healthcare provider if you experience any pain or discomfort. Let’s get started!

Importance of Pelvic Floor Health and Gradual Progression

The pelvic floor muscles are essential for maintaining the stability of the pelvis and supporting the bladder, bowel, and uterus. During pregnancy, these muscles can become weakened or damaged due to the increased pressure on the pelvic area. A pelvic floor physiotherapist can assess your pelvic floor muscles and advise you on the appropriate exercises to strengthen them. They can also evaluate how well your abdominal muscles have closed and how your core muscles are functioning.

Once you have received the green light from your pelvic floor physiotherapist, you can begin following a postpartum running schedule. This schedule is designed to help you gradually increase your running time and distance over several weeks. It is a safe and effective way to get back into running after pregnancy, whether you are a beginner or a seasoned athlete.

Remember, the key to postpartum running is to be patient with yourself and listen to your body. If you experience any pain or discomfort, it is essential to stop running and consult your healthcare provider. With the right mindset and approach, running can be an enjoyable and rewarding way to take care of yourself after giving birth.

The Benefits of Running After Giving Birth

Running after giving birth can offer a variety of physical and mental benefits. Here are some of the ways that running can help new moms feel better both physically and emotionally:

1. Improved Cardiovascular Health: Running is a great way to improve your cardiovascular health, which can help reduce your risk of heart disease, stroke, and other health conditions.
2. Stress Relief: Running can be a great way to relieve stress and anxiety, which is particularly important for new moms who may be experiencing a lot of stress and sleep deprivation.
3. Mood Boosting: Running can also be a great way to boost your mood and help you feel more energized and positive. Exercise releases endorphins, which are natural mood-boosting chemicals that can help you feel better overall.
4. Increased Energy: Even though it may seem counterintuitive, regular exercise like running can actually help increase your energy levels over time. By improving your overall fitness and endurance, you’ll be able to tackle the demands of new motherhood with more energy and resilience.
5. Improved Body Image: Many new moms struggle with body image issues after giving birth. Running can be a great way to improve your body image by helping you feel more confident and strong in your body.

By incorporating running into your postpartum fitness routine, you can start reaping these benefits and feeling better both physically and emotionally. However, it’s important to approach running safely and gradually, particularly if you’re new to running or haven’t run in a while. That’s why the following sections will provide some tips and strategies for preparing to run after giving birth, as well as a postpartum running schedule that you can follow to get started.

Preparing to Run After Giving Birth

Before you start running after giving birth, it’s important to take a few important factors into consideration.

Medical Clearance 

First and foremost, it’s important to get medical clearance from your healthcare provider before starting any new exercise routine, particularly if you had a complicated pregnancy or delivery. Your healthcare provider can help you determine when it’s safe to start running and provide guidance on any precautions or modifications you may need to make.

Choosing the Right Gear

Running requires minimal equipment, but it’s important to choose the right gear to ensure that you’re comfortable and safe. A supportive sports bra, comfortable running shoes, and moisture-wicking clothing are all important for a successful running experience.

Setting Realistic Goals

When you’re first starting to run after giving birth, it’s important to set realistic goals that take into account your current fitness level, sleep schedule, and other demands of new motherhood. Start with a manageable running routine and gradually increase the time and distance you run as you become more comfortable and confident.

Finding a Training Plan

There are many different training plans available for new runners, and it can be helpful to find a plan that fits your schedule, goals, and fitness level. Many running apps and websites offer free training plans that you can follow, or you may want to consider working with a running coach or personal trainer.

A Postpartum Running Schedule

Here is an example (download Running Schedule) of a postpartum running schedule that you can follow to gradually increase your running time and distance over a period of several weeks:

Week 1: Walk for 20-30 minutes, 3-4 times per week

Week 2: Walk for 15-20 minutes, then alternate running for 30-60 seconds and walking for 1-2 minutes, 3-4 times per week

Week 3: Walk for 10-15 minutes, then alternate running for 45-60 seconds and walking for 1-2 minutes, 3-4 times per week

Week 4: Walk for 5-10 minutes, then alternate running for 1-2 minutes and walking for 1-2 minutes, 3-4 times per week

Week 5: Run for 10-15 minutes, then walk for 1-2 minutes, 3-4 times per week

Week 6: Run for 15-20 minutes, then walk for 1-2 minutes, 3-4 times per week

Week 7: Run for 20-25 minutes, then walk for 1-2 minutes, 3-4 times per week

Week 8: Run for 25-30 minutes, then walk for 1-2 minutes, 3-4 times per week

Week 9: Run for 30-35 minutes, then walk for 1-2 minutes, 3-4 times per week

Remember to listen to your body and make modifications or adjustments as needed. It’s also important to stretch before and after your runs and to focus on recovery and rest days to prevent injury.

Why Drinking Bone Broth Protein Collagen is a Good Idea When You Start Running

Bone broth protein collagen is a great supplement to include in your diet when you start running. Here are some of the benefits of bone broth protein collagen for runners:

1. Joint Health: Running puts stress on your joints, and this stress can lead to inflammation and pain. Bone broth protein collagen contains collagen, a protein that is an important component of joint cartilage. Consuming collagen can help to reduce joint pain and stiffness, making it easier for you to run without discomfort.
2. Muscle Recovery: Running also puts stress on your muscles, and it’s important to provide your body with the nutrients it needs to recover effectively. Bone broth protein collagen contains glycine, an amino acid that is important for muscle recovery. Consuming glycine can help to reduce muscle soreness and improve muscle function, allowing you to run more comfortably and with less risk of injury.
3. Hydration: Staying hydrated is important for runners, as dehydration can lead to fatigue and decreased performance. Bone broth protein collagen can be a good source of hydration, as it contains water as well as electrolytes like sodium, potassium, and magnesium. Consuming bone broth protein collagen can help you to stay hydrated during and after your runs, making it easier for you to perform at your best.
4. Nutrient Density: Bone broth protein collagen is a nutrient-dense food, meaning that it contains a variety of vitamins, minerals, and other beneficial compounds. Consuming bone broth protein collagen can help to support your overall health and well-being, which can in turn improve your running performance.

Running after giving birth can be a great way to improve your postpartum fitness and feel more like yourself again. By following a postpartum running schedule, preparing properly, and setting realistic goals, you can start reaping the many benefits of running in a safe and effective way. If you want to support your running journey and enhance your joint health, muscle recovery, hydration, and overall well-being, you might want to consider incorporating bone broth protein collagen into your diet. Drinking bone broth protein collagen can help you reap these benefits and optimize your overall running experience.

Important Remark: 

We do not have a medical background and cannot make specific recommendations for individual situations. Generally, it is advised to wait to start running until you are 4-6 months postpartum and have received approval from your doctor and pelvic floor physical therapist. However, it is important to remember that every woman is different and it is important to listen to your own body and take the necessary precautions before starting to run.

A good way to start running after giving birth is by following a postpartum running program that takes into account the changes in your body after childbirth. Always consult with your doctor and pelvic floor physical therapist before starting to run after giving birth.

Footnotes

Mottola, M. F., Davenport, M. H., Ruchat, S. M., Davies, G. A., Poitras, V. J., Gray, C. E., … & Zehr, L. (2019). 2019 Canadian guideline for physical activity throughout pregnancy. British Journal of Sports Medicine, 53(24), 1540-1547.SEO- zoekwoorden: postpartum hardlopen, hardlopen na de bevalling, postpartum hardloopschema, postpartum fitness, hardlopen voor nieuwe moeders, beginnen met hardlopen na de zwangerschap.

American College of Obstetricians and Gynecologists. (2018). Exercise after pregnancy.

Royal College of Obstetricians and Gynaecologists. (2019). Exercise in pregnancy.

Mottola, M. F., Davenport, M. H., Ruchat, S. M., Davies, G. A., Poitras, V. J., Gray, C. E., … & Zehr, L. (2019). 2019 Canadian guideline for physical activity throughout pregnancy. British Journal of Sports Medicine, 53(24), 1540-1547.

Nygaard, I., Barber, M. D., Burgio, K. L., Kenton, K., Meikle, S., Schaffer, J., … & Wu, J. (2008). Prevalence of symptomatic pelvic floor disorders in US women. Jama, 300(11), 1311-1316.

Bø, K., & Brækken, I. H. (2012). Does postpartum pelvic floor muscle training program improve urinary incontinence? A randomized controlled trial. Obstetrics and gynecology, 119(2), 325-331.

Price, B. B., Amini, S. B., Kappeler, K., Higgins, M., Keller, J., & Wachtel, M. (2017). Exercise in pregnancy: effect on fitness and obstetric outcomes-a randomized trial. Medicine and science in sports and exercise, 49(9), 1713-1720.

Mottola, M. F., Davenport, M. H., Ruchat, S. M., Davies, G. A., Poitras, V. J., Gray, C. E., … & Zehr, L. (2018). No. 367-2019 Canadian Guideline for Physical Activity throughout Pregnancy. Journal of Obstetrics and Gynaecology Canada, 40(11), 1528-1537.

Price, B. B., Amini, S. B., Kappeler, K., Higgins, M., Keller, J., & Wachtel, M. (2017). Exercise in pregnancy: effect on fitness and obstetric outcomes-a randomized trial. Medicine and science in sports and exercise, 49(9), 1713-1720.

Transform Your Meals with Bone Broth Magic

5 Delicious Ways to Enjoy Bone Broth

Reading time 3 min

1 Tasty Soups

For a quick and clean meal, whip up soups with bone broth and fresh veggies. Pick your favorites, add some seasoning, and enjoy a delicious bowl in no time.

2 Effortless Stews

Make hearty stews like the classic hunter pot using bone broth. Slow cook it for convenience and health benefits—whether you choose game, beef, lamb, or chicken, you’ll have a nutritious meal with minimal ingredients.

3 Sip it Up

Bone broth isn’t just for cooking; drink it too! Spice it up with herbs for various flavors. Enjoy it pre- or post-workout, as a relaxing evening drink, or as a protein-rich snack. You can even poach an egg in it for a hearty breakfast.

4 Amp Up Your Pasta and Rice

Upgrade your pasta, rice, and risotto by adding bone broth. It not only enhances the taste but also boosts the nutritional content. Try mushroom risotto with chicken bone broth.

5 Create a Bone Broth Sauce

Elevate your sauces with bone broth. Its rich flavor adds depth to make your sauces tastier. Try this easy recipe: simmer a cup of bone broth with fermented soy sauce, garlic, honey, ginger, and salt and pepper for 5-7 minutes until it thickens. Enjoy the extra flavor!

Bone broth isn’t just healthy—it’s a versatile addition to your daily cooking. Give these five ideas a shot and discover how bone broth can effortlessly enhance your meals.

A Guide to Supporting Digestive Health

Exploring the Potential of Gelatine

Reading time 4 min

Are you interested in learning about the potential benefits of gelatine for your digestion? Gelatine offers intriguing possibilities for improving how your body digests food, absorbing nutrients, and supporting the health of your gut. In this article, we’ll take a closer look at gelatine’s role in digestive wellness, how it might help your body use nutrients better, and practical tips for adding it to your diet.

Understanding Gelatine

Let’s start by understanding what gelatine is and how you can use it in your food. Gelatine is a protein that comes from collagen, which is found in the connective tissues, bones, and skin of animals. When collagen is cooked, it turns into gelatine, which has some interesting properties. You can find gelatine in many foods as a thickening agent, and it’s a key ingredient in bone broth, a traditional drink that some people believe is good for your gut.

Supporting Digestion

Gelatine might help your body digest food better by breaking down proteins and sugars. This breakdown process could make it easier for your body to process food smoothly, although everyone’s experience may be different. Whether you’re looking to improve how your digestion works or trying to find natural ways to support your digestive system, adding gelatine to what you eat might be something to consider.

Enhancing Nutrient Use

Besides helping with digestion, gelatine might also help your body absorb certain vitamins and minerals from food better. It’s thought that gelatine creates a helpful environment in your digestive system, which could make it easier for your body to get the nutrients it needs. However, more research is needed to fully understand how gelatine affects nutrient absorption and how it fits into different diets.

Possibly Supporting Gut Health

Some people believe that gelatine might help keep your gut healthy by forming a protective barrier in your digestive system. This barrier could protect your gut lining from things that might cause discomfort or inflammation. While these ideas are interesting, more research is necessary to understand exactly how gelatine affects gut health and whether it’s beneficial for everyone.

Adding Gelatine to Your Diet

There are many ways to include gelatine in your diet, whether you’re making your own recipes or using ready-made products. You can add it to soups, stews, desserts, or enjoy it in bone broth. Experiment with different ways of using gelatine to see what works best for you and your preferences. As with any changes to your diet, it’s important to listen to your body and consult with a healthcare professional if you have any concerns.

Gelatine shows promise as a possible way to support digestive health, but more research is needed to fully understand its effects. By exploring how gelatine fits into your diet in a thoughtful way, you may discover benefits for your digestion. Remember to approach dietary changes with care and seek guidance from healthcare professionals as needed. Digestive wellness is complex, and gelatine might be one piece of the puzzle for some people.

Barbara Rubin | Founder of BABS FIT & BABS Bone Broth

Fuel muscle growth and recovery with every bite

Why a Minimum of 30g Bioavailable Protein Per Meal Matters

Reading time 4 min

Protein is a crucial macronutrient that supports muscle repair, immune health, and metabolic function. While many people recognize its importance, fewer understand the value of bioavailable protein—protein that is easily digested and utilized by the body. Research shows that consuming at least 30 grams of bioavailable protein per meal can optimize muscle protein synthesi
s (MPS), aid recovery, support weight management, and help maintain muscle mass as we age. Learn more about muscle protein synthesis.

Want a simple cheat sheet to get started? Download your FREE PDF guide to getting 30g of bioavailable protein in every meal!

1. Maximizing muscle protein synthesis (MPS) with 30g of bioavailable protein

MPS is the process where the body repairs and builds muscle tissue. It is essential for maintaining lean muscle mass and overall health. Studies indicate that consuming 25-30 grams of high-quality protein per meal maximizes MPS.

Read about the benefits of 30g protein and 30 minutes of exercise

Leucine, a key amino acid in bioavailable proteins, acts as a trigger for MPS. Around 2.5-3 grams of leucine is needed to activate MPS, which is found in approximately 30 grams of protein from sources like chicken, eggs, or fish. By ensuring each meal contains enough protein, you support continuous muscle repair and growth.

2. Enhancing muscle recovery and growth with 30g protein per meal

After physical activity, the body enters a catabolic state where muscle breakdown occurs. To reverse this, consuming 30 grams of bioavailable protein per meal within 1-2 hours after exercise helps the body shift from muscle breakdown to muscle building.

For those engaging in intense exercise or endurance activities, protein intake becomes even more vital. Without enough protein from high-quality sources, recovery times increase, and muscle mass may decline, especially during calorie restriction.

3. Protein’s role in satiety and weight management

Protein helps control appetite and supports weight management. It is more satiating than carbohydrates and fats, meaning that 30 grams of protein per meal can help you stay fuller for longer and reduce unnecessary snacking.

Additionally, protein has a higher thermic effect of food (TEF), meaning the body burns more calories digesting protein compared to fats or carbohydrates. This makes it an effective tool for fat loss and maintaining a healthy weight.

4. Preventing muscle loss as we age with 30g protein per meal

As we age, muscle mass naturally declines, leading to sarcopenia—a condition that can decrease strength and mobility. Consuming at least 30 grams of bioavailable protein per meal is crucial in preventing muscle loss and maintaining functionality.

Older adults should focus on high-quality, easily digestible proteins to preserve muscle, reduce the risk of falls, and maintain independence.

More on protein intake and aging.

5. Boosting metabolism and supporting lean body mass

Protein supports lean muscle mass, which directly impacts metabolic health. The more muscle you have, the more calories you burn at rest. Eating 30 grams of bioavailable protein per meal helps maintain this metabolic advantage, especially during weight loss phases.

By prioritizing protein-rich meals, you can support muscle retention, improve body composition, and enhance long-term weight management.

Ready to take the guesswork out of eating enough protein? Sign up here and get your free guide to 30g of high-quality bioavailable protein in every meal.

What Is Bioavailable Protein and Why Does It Matter?

Not all proteins are equal. Bioavailable protein refers to how efficiently the body can digest, absorb, and use the amino acids from a given protein source. Factors like digestibility, amino acid profile, and absorption efficiency determine a protein’s bioavailability.

Animal-based proteins such as chicken, fish, eggs, and dairy have high bioavailability, meaning they contain all essential amino acids and are easily absorbed. For example, eggs and whey protein have a perfect Protein Digestibility Corrected Amino Acid Score (PDCAAS) of 1.0.

On the other hand, many plant-based proteins—such as beans, lentils, and grains—have lower bioavailability due to fiber, anti-nutrients (like phytates), and incomplete amino acid profiles. However, plant-based eaters can combine different protein sources (e.g., beans and rice) to create a complete amino acid profile.

Understanding protein bioavailability.

High vs. Low Bioavailable Protein Sources

High Bioavailability:

• Eggs: 1 large egg provides ~6g of high-quality protein.
• Chicken breast: 100g contains ~31g of protein.
• Whey protein: A scoop provides ~20-25g of complete protein.
• Fish: 120g of salmon provides ~30g of protein.
• Beef : 100g of steaks contains ~ 25-26 g of protein.

Low to Moderate Bioavailability:

• Lentils: 1 cup of cooked lentils contains ~18g of protein but lacks some essential amino acids.
• Quinoa: 1 cup provides ~8g of protein, but it’s less bioavailable than animal proteins.
• Wheat and rice: These grains have lower bioavailability and should be paired with other plant proteins.

Conclusion: Prioritize Bioavailable Protein for Optimal Health

Aiming for 30 grams of bioavailable protein per meal is essential for maximizing muscle protein synthesis, promoting recovery, managing weight, and supporting metabolic health. Whether you’re an athlete, an older adult, or simply focused on healthy living, prioritizing high-quality protein sources like eggs, chicken, and fish can significantly improve long-term health.

For those on plant-based diets, combining different protein sources ensures all essential amino acids are met. By focusing on bioavailable protein, you enhance muscle health, metabolism, satiety, and overall well-being.

Want to apply what you’ve just learned? Sign up here to get your FREE PDF on how to hit 30g of bioavailable protein in every meal!

Stay strong, stay energized,

Barbara Rubin | Founder of BABS FIT & BABS Bone Broth

Why Homemade Baby Food is the Best Choice for Your Little One

Reading time 4 min

As a food producer of high-quality bone broth, we believe that the best thing you can do for your baby is to make your own baby food. As a new mom myself, I understand the importance of giving your baby the most nutrient-dense food possible. That’s why we recommend considering homemade baby food as an option for our customers who are already using our protein-rich bone broth.

Making your own baby food may seem time-consuming, but with the right tools and preparation, it can be quick and easy. Plus, the benefits are well worth the effort. Here are five reasons why we believe you should consider making your own homemade baby food:

Control over ingredients

1. When you make your own baby food, you have complete control over the ingredients that go into it. You can choose organic or biodynamic fruits and vegetables, high-quality meats and fish, and healthy fats like avocado or coconut oil. This means you can avoid any unwanted additives or preservatives that might be found in store-bought baby food.

Nutrient density

2. Commercial baby food is often made with high heat to sterilize and preserve it, which can reduce its nutrient content. Homemade baby food, on the other hand, can be made with minimal processing, which preserves the nutrients in the ingredients. You can also use bone broth instead of water to add additional nutrients to the puree.

Better taste

3. Let’s face it, store-bought baby food often lacks flavor and variety. When you make your own baby food, you can experiment with different combinations of fruits, vegetables, and meats to create unique flavor profiles that your baby will love. Plus, homemade baby food is fresher and tastes better than store-bought.

Cost-effective

4. Making your own baby food can be more cost-effective than buying it. By buying fresh ingredients in season and in bulk, you can save money and make a large batch of baby food that can be frozen for later use.

Eco-friendly

5. Making your own baby food can also be a more eco-friendly option. You can buy ingredients from local farmers or markets, reducing the carbon footprint of transportation. Additionally, you can avoid the waste associated with store-bought baby food packaging.

When it comes to the difference between organic whole ingredients and store-bought baby food, it’s important to note that even organic baby food that’s been processed and packaged for long shelf life may not be as nutrient-dense as fresh, homemade baby food. Additionally, store-bought baby food often contains fillers, additives, and preservatives that you may not want to give to your baby.

To sum up, if you are a parent who wants to provide your baby with the most nutritious and healthy food, making your own baby food can be an excellent choice. By putting in a small amount of effort, you can create appetizing and nourishing food that your little one will enjoy.

The Art of Flavor

Boost Your Bone Broth with Herbs and Spices

Reading time 5 min

In today’s world, where a healthy lifestyle and clean eating are highly valued, bone broth has emerged as a popular choice among fitness enthusiasts and those seeking nourishing, wholesome foods. With its rich flavor and nutrient-dense composition, bone broth has become a go-to addition to many people’s diets. However, if you’re looking to elevate your bone broth experience and infuse it with even more tantalizing flavors, herbs and spices are the secret ingredients you need. In this article, we’ll delve into the art of flavor and provide you with valuable tips on using herbs and spices to transform your bone broth into a delightful and satisfying beverage. Get ready to embark on a culinary journey that will enhance your bone broth to new heights of taste and enjoyment.

Understanding the Basics of Bone Broth: Gelatin and Collagen

Before we explore the world of herbs and spices, it’s crucial to grasp the differences between stock, broth, and bone broth. What sets bone broth apart is its gelatinous quality, derived from the collagen-rich connective tissues in animal bones. This collagen transforms into gelatin during the simmering process, creating a luxurious texture and unlocking its numerous benefits.

Collagen, the primary protein in the body, supports healthy skin, hair, nails, joints, and digestion. Gelatin is the fully hydrolyzed form of collagen, meaning that without gelatin, your broth may lack the desired texture and the full spectrum of collagen benefits.

By incorporating collagen-rich bone broth into your diet, you support overall wellness and vitality, from skin health to joint strength and digestion.

Now, let’s explore how herbs and spices can elevate the flavor of your bone broth, creating a truly exceptional and satisfying beverage.

Selecting the Right Herbs and Spices

Herbs and spices can add depth, aroma, and complexity to your bone broth beverage. Here are some popular options to consider:

• Bay leaves: Add a subtle earthy note and enhance the overall flavor.
• Rosemary: Infuse a delicate pine-like fragrance and a slightly peppery taste.
• Thyme: Bring a subtle, herbaceous flavor and a touch of floral aroma.
• Turmeric: Best known for its anti-inflammatory properties, turmeric adds a vibrant golden hue and a mild earthy taste.
• Ginger: Offers a zesty and slightly spicy kick, perfect for adding warmth to your bone broth.
• Cinnamon: Introduce a hint of sweetness and a warm, comforting undertone.

You can find here more recipes

Experimenting with Combinations

Don’t be afraid to experiment with different combinations of herbs and spices to find your preferred flavor profile. For instance, combining rosemary and thyme can create a savory and aromatic broth, while adding ginger and turmeric can provide a bold and invigorating twist. Start with small amounts and adjust according to your taste preferences.

Adding Freshness with Fresh Herbs

In addition to dried herbs and spices, incorporating fresh herbs into your bone broth can impart a vibrant and refreshing flavor. Consider adding a handful of fresh parsley, cilantro, or basil during the last few minutes of simmering to infuse your beverage with a burst of herbal goodness.

Infusing with Whole Spices

For a more intense flavor infusion, try using whole spices in your bone broth. Instead of using ground spices, tie them in a cheesecloth or place them in a tea infuser to allow the flavors to infuse while keeping the broth clear. Whole cloves, star anise, and cardamom pods can provide a distinct and aromatic essence to your beverage.

Balancing the Flavors

Remember to balance the flavors in your bone broth. If you’re using strong spices like cayenne pepper or chili flakes, start with small amounts and gradually increase to avoid overpowering the other flavors. Similarly, if your broth becomes too pungent or spicy, you can mellow it down by adding a splash of apple cider vinegar or a squeeze of lemon juice.

Cheers to a flavorful and nourishing journey!