Gut Health 101: What are Prebiotics and Probiotics?

As we become more health conscious, we’re constantly being thrown so much information and it changes everyday! So, we’re here to help explain prebiotics and probiotics. What the heck are they and do we even need them? Or is this another fad?

No prebiotics and probiotics aren’t a fad. And yes, you need them.

Prebiotics

Gut.Three small bowls, an avocado, and 1 half peeled banana. There is a single hand holding a blueberry with their thumb and index finger.
Some of the most common fruits and vegetables are considered a prebiotic!

Prebiotics are non-digestible substances (fiber) which feed the good bacteria in your gut. So, high-fiber foods like avocados, oats, berries, and chia seeds are a prebiotic. But when you’re having a busy day and forget to fuel your gut, there are supplements like Naturlax to keep you moving and grooving! 

“I have bacteria in my gut?”

Yes, you and everyone else do! In fact, we have more bacterial cells than human cells. Crazy, right?!

The good bacteria play a vital role in our health. They’re responsible for things digestion, mood, and even mental health. So, it’s important to always nourish the good bacteria in your gut with prebiotics. 

Probiotics

Prebiotic. On a yellow background, there are 4 small bowls. One filled with cheese, another with chopped pickles, third with sauerkraut, and the fourth with yogurt. There is also a clear glass of red kombucha tea. The same hand is in the shit holding a cube of cheese between the thumb and index finger.
Fermented vegetables, yogurt, sauerkraut, and cheese are all considered probiotics.

There is a significant difference between the two. Probiotics are the helper, live bacteria which fight off bacterial infections and support the immune system. Foods like fermented vegetables, yogurt, sauerkraut, and kombucha tea all contain probiotics! But if you ever find yourself in a pinch, there are probiotic supplements that can help.

So, prebiotics are kind of like the fuel for good bacteria. Probiotics are the good live bacteria. Both we need for a diverse microbiome. 

“Wait, what’s a gut microbiome and why does it need to be diverse?”

Well, remember earlier when we said we have more bacterial cells than human cells? Your body is filled with trillions of bacteria, fungi, and viruses that make up your microbiome. Since our gut microbiome is responsible for our immune system, it needs diverse good bacteria to help fight off invasive bad bacteria. Therefore, the more diverse bacteria you have, the better the microbiome is at fighting off infections. 

Here’s How You Can Improve Your Gut Health

Although diversifying our gut microbiome may sound complex, it’s actually quite simple.

First, we recommend consuming more high-fiber/prebiotic foods. And don’t forget to mix it up a little. If you are used to oatmeal, try adding chia seeds and flax seeds into your diet. Your gut loves variety! 

Second, an easy tip to diversifying your gut is by eating fruits and vegetables according to the season. This way, you’re eating a lot of different fruits and vegetables than you usually would. 

You can easily do this by shopping for fruits and vegetables at your local farmers market. This is because farmers markets typically grow and sell produce by the season. Also, this supports small businesses and reduces waste and pollutants! 

On average, food travels over 1,000 miles from the point of production to the retail store.[iii] In contrast, many farmers markets only allow vendors to sell food produced within 200 miles. Some markets only have food grown within 50 miles.”

You’re doing good for you, the farmers, and the planet. It’s a win, win, win! 

Third, eating more probiotic foods! Next time you see a bottle of kombucha tea, give it a try! You can even include pickled vegetables into your salads, sandwiches, and meals! You can easily add in probiotic supplements into your daily routine.

Fourth, movement! You can read all about how movement is great for your gut health here

Lastly, do your best to get plenty of rest. Sleeping puts your body into a “rest-and-digest” state. 

It’s also been shown to reduce anxiety and improve the feeling of relaxation.”

Factors like being stressed can affect your gut health and digestive system. But by making sure to get plenty of rest, your body is able to reduce anxiety and feel relaxed. 

Just to review: prebiotics and probiotics are two different things but both are essential for a healthy gut.

Sugar-Free Peaches and Cream Shake with Naturlax

🍑 Jump to Recipe 🍑

As the weather starts to warm up, we wanted to share a recipe that’s perfect for sunny days. Even though peaches aren’t in season just yet, we grabbed some frozen peaches to create this refreshing milkshake! To see what fruits are currently in season, click here.

Is it a milkshake or a smoothie? We’ll let you decide. Either way, its tasty! 

But of course, this isn’t just an ordinary milkshake or smoothie. This recipe contains our favorite super nutrient; fiber! Fiber is a prebiotic that feeds the good bacteria in your gut. So, not only is this recipe tasty, but the good bacteria in your gut will love it too! 

We made the Peaches and Cream Shake keto-friendly for our beloved keto community members. By eliminating added sugars, health-conscious moms don’t have to worry about giving their kids harmful ingredients. Even our naturally-flavored Fiber Powder never contains any added sugar! So, not only does our fiber powder come in so many delicious flavors, it’s also sugar-free! 

When you add our fiber powders into kid-friendly recipes, they are able to increase their fiber intake. Check out our blog Constipation in Your Children: Three Easy Ways to Relieve It to learn more! 

Peaches and Cream Fiber Shake

This Peaches and Cream Shake contains real peaches and plant-based fiber. By adding in a super nutrient we're eliminating dessert guilt. So, you and your gut can feel good after this shake!
Total Time 5 mins
Course Dessert, Drinks, Snack
Cuisine American
Servings 1

Equipment

  • Blender

Ingredients
  

Instructions
 

  • Place the ice cream, almond milk, frozen peaches, and fiber powder into the blender.
  • On a medium speed, blend the ingredients until desired consistency is reached.
  • Pour into a glass and enjoy!
Keyword Healthy Recipes for Kids, Keto Breakfast, Keto Snack, Peaches and Cream, Sugar Free, Vegan Dessert
Tried this recipe?Let us know how it was!

The Breakfast Debate & Banana Chai Fiber Oat Cups Recipe

These Banana Chai Oat Cups are amazing and nutritious to keep you feeling at your best! Of course, it contains our favorite super food; fiber. They’re easy to make and you can even save them in the morning for a nutritious breakfast. Because they say breakfast is “the most important meal of the day”, but is it really? Let’s discuss.

Is Breakfast as Important as They Say?

We have been made believe those who eat breakfast are generally more healthy than those who don’t.

BUUUT these statements are based on observational studies and not real science. Basically, those previous studies decided breakfast was the significant factor and ignored the real significant factor of lifestyle.

Actual Science Has Shown…

Generally, people who eat breakfast eat things like fiber (oatmeal, yogurts, breads). And by now, you should know a high-fiber diet reduces the risk of heart disease, type 2 diabetes, and weight gain. Which is all the things researchers decided what makes breakfast eaters healthier. Also, breakfast eaters generally have more active and health-conscious habits like exercising and drinking water.

While those who don’t eat breakfast, typically don’t have the same lifestyle. They are typically smokers and heavy drinkers. And yeah, those lifestyles lead to heart disease and numerous other health effects. So, our research leads us to believe breakfast does NOT determine if a person is healthy or not. 

In addition, we learned from our previous blog post, how fasting benefits the body. And we don’t mean not eating for a whole day, but more so simple intermittent fasting. But note, fasting isn’t for everyone. In fact, Registered dietitians encourage you to listen to your hunger cues more so than worrying about “the most important meal of the day”.

Let Fiber be Apart of Your First Meal

Whether you choose to break-your-fast, at 8am or 12pm, we want to focus on why you should include fiber with your first meal

Fiber is a complex carbohydrate that your body doesn’t easily digest. Which is good. This means high-fiber foods sit in your stomach longer than simple carbohydrates, like sugar. This is why you’ll more feel full after eating a bowl of oatmeal than a bowl of sugary cereal. 

And, let’s not forget the beautiful bathroom experiences we have when eating a high-fiber diet. Ahh…such a relief! 

The Recipe

These Banana Chai Oat Cups can be a great breakfast or snack at the time you feel is right for your body. They are packed with a ton of fiber from the oats and Naturlax! Our Chai Flavored Fiber Powder is what gives these oat cups their delicious flavor. They are great for adults and kids. So, pack it with your lunch or a child’s lunch. 

If you like this easy recipe, check out Pumpkin Vegan Oat Bars!

Banana Chai Oat Cups

These Banana Chai Oat Cups are amazing and nutritious to keep you feeling your best! Of course, it contains our favorite super food; fiber. They're easy to make and you can even save them in the morning for a nutritious breakfast.
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Breakfast
Cuisine American
Servings 6

Equipment

  • Small Mixing Bowl
  • Large Mixing Bowl
  • Spatula
  • Cupcake Paper Cups
  • Muffin Pan

Ingredients
  

  • 3 cups Old Fashioned Oats
  • 2 tsp Baking Powder
  • 1/2 tsp Himalayan Salt
  • 2 tsp Ground Cinnamon
  • 1/4 cup Organic Maple Syrup
  • 1 Chai Flavored Fiber Packet
  • 6 oz Water
  • 1 cup Unsweetened Almond Milk

Instructions
 

  • Preheat the oven to 350 degrees. In a small bowl, mix the Chai Fiber Packet with water until the mixture has reached a gel-like consistency. Set aside
  • In a large mixing bowl, combine the dry and wet ingredients along with the chai/water mixture.
  • Place into muffin pan and bake for 15-17mins. Then, enjoy or save for the next morning for the perfect on-the-go breakfast.
Keyword Banana, Healthy Recipes for Kids, Oatcups, Oatmeal, Vegan Breakfast
Tried this recipe?Let us know how it was!

Constipation in Your Children: Three Easy Ways to Relieve It

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Constipation in children is something every parent has dealt with. Constipation is very common but it can be easily treated. Here are three easy ways to relieve constipation in your children! But first, let’s discuss how to tell if your child is constipated.

First off, infrequent bowel movements. Now, this can look a little different for each child because some kids might have bowel movements 2 to 3 times and for others it can just be once a day. This is mostly normal, but if you noticed your child hasn’t had a bowel movement in a couple days, then they’re probably constipated. 

Also, a common symptom of constipation is abdominal pain. 

“Constipation is a top reason kids get belly pain. If you haven’t had a bowel movement (poop) for a while or if it hurts to go to the bathroom or your bowel movements are hard, you are probably constipated.”

Here’s how parents can relieve constipation for their children!

Fluids to Solve Constipation

Make sure your child is drinking plenty of fluids, especially water. Dehydration can cause a number of problems, such as constipation. Fluids help move things along in your intestines which means, no constipation! So, it’s important they get enough water.

If your child is picky, like most, we suggest adding in flavoring drops to their water! They’ll be hydrated and love the fun flavors! 

Here’s where parents can buy all-natural and organic Water Flavoring!

High-Fiber Foods

Eating fruits and vegetables are important for children’s diets because they contain a ton of vitamins and nutrients! A key nutrient to prevent constipation is fiber! Here’s our blog post explaining fiber and why it’s important!

Luckily, the answer to your child’s tummy troubled can be found already in your kitchen! But we should note, children aren’t the only ones that can use a fiber boost. On average most Americans fall short of the recommended daily amount. So, eat some high-fiber foods with your kids.

Here’s a list of High-Fiber Foods you and your child will love. 

  • Apples (with skin) at least 3.6grams of fiber
  • Bananas 3.1 grams of fiber
  • Avocados about 6 grams of fiber
  • Raspberries 4 grams of fiber per ½ cup serving
  • Oatmeals 10grams of fiber per 3.5oz
  • Whole Grain Cereal 9.1 grams of fiber per 1/3-cup serving

Fiber Supplements for Kids

We recommend speaking with your doctor before giving your child fiber supplements. 

What if your children are extreme picky eaters? Well, there are a ton of options out there to relieve constipation for your children. Most kids are on-the-go, so it can be a challenge to make sure your child is getting the nutrients they need. 

That’s where Naturlax 4 Kids comes in! We make it easy to give your child a fiber boost with so many delicious kid-friendly flavors to choose from. 

But don’t worry, just because these flavors are for kids doesn’t mean adults can’t have some too!

As an added bonus, we created a Chocolate Fiber Chia Pudding using our Chocolate Flavored Fiber for Kids!

Parents and kids will love this Chocolate Fiber Chia Pudding!

Like this recipe? Try out our Keto No-Bake Energy Bites!

This Chocolate Chia Pudding is a recipe parents and kids will love!

Chocolate Fiber Chia Pudding

This Chocolate Fiber Chia Pudding contains 15 grams of fiber per serving, giving your kids a fiber boost!
Prep Time 5 mins
Cook Time 8 hrs
Total Time 8 hrs 5 mins
Course Breakfast, Dessert, Snack
Cuisine American
Servings 2
Calories 244 kcal

Ingredients
  

Instructions
 

  • Add in the chia seeds and non-dairy milk into a jar. Mix together.
  • Add in the vanilla extract, cocoa powder, fiber powder, and maple syrup into the jar with the chia seeds. Whisk together until combined.
  • Let the chia pudding chill in the fridge overnight to thicken.
  • Serve the next morning or as dessert. Top with chocolate shavings and strawberries or with toppings of your choice.

Nutrition

Serving: 1cupCalories: 244kcalCarbohydrates: 29.1gProtein: 9.2gFat: 11.2gSaturated Fat: 1.4gSodium: 68mgFiber: 15gSugar: 8.5gCalcium: 215.5mgIron: 3.5mg
Keyword Healthy Recipes for Kids, Kid Recipes, Recipes for Kids, Vegan, Vegan Pudding
Tried this recipe?Let us know how it was!

Keto and Fiber Recipe: No-Bake Energy Bites

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Kick off your mornings with these Keto No-Bake Energy Bites! These 6 ingredient Energy Bites are easy to make and easy to grab on busy mornings.

Whether you eat breakfast at 7am or 12pm, these No-Bake Energy bites are enjoyable anytime of the day.

Or if you need a healthy alternative mid-day snack, give this recipe a shot. Since these bites are packed with 4grams of fiber, they are a perfect snack for helping you feel full.

Why Fiber Matters

We’ve made this recipe with Keto Dieters in mind because fiber has no boundaries! Fiber is especially important for beginning keto dieters since your body is going through quite a change. This can cause some constipation that can easily be solved with fiber!

For more ways to include high-fiber foods in a ketones diet, check out this page!

If you enjoyed this recipe you should definitely check out our Vegan Baked Pumpkin Oat Bars for some Autumn inspired breakfasts.

Keto No-Bake Energy Bites

Our Keto No-Bake Energy Bites contain only 6 ingredients that you probably already have in your own kitchen! This recipe is ideal for Keto dieters with busy mornings rushing to get out the door. Of course you can substitute the recipe with non-keto ingredients for your preference.
Prep Time 5 mins
Cook Time 30 mins
Total Time 35 mins
Course Breakfast, Snack
Cuisine American
Servings 4 people

Ingredients
  

  • 1/2 cup Natural Peanut Butter
  • 1/3 cup Honey
  • 1 tsp Vanilla Extract
  • 1 cup Keto-Friendly Oats
  • 1 packet Chai Flavored Fiber Packet
  • 1/3 cup Keto-Friendly Chocolate Chips

Instructions
 

  • In a medium sized bowl, combine peanut butter, honey and vanilla extract.
  • Stir the first three ingredients until unified.
  • Add in the oats, Chai Flavored Fiber Packet, and Keto Chocolate Chips into the mixture
  • Mix all the ingredients until evenly coated.
  • Once mixture is evenly coated, transfer the bowl into the refrigerator and let it firm up for 30 minutes.
  • After 30 minutes, remove the mixture from the fridge and roll into 1inch balls.
  • Enjoy now or later [Store the remaining Keto No-Bake Energy Bites into fridge in a sealed container to enjoy later.]
Keyword Keto Breakfast, Keto No Bake Energy Bites, Keto Snack, No Bake Energy Bites, Vegan Breakfast
Tried this recipe?Let us know how it was!

Green Fiber Smoothie Bowl

➡️Jump to Recipe ⬅️

Let’s be real with ourselves; we can all use a little more fiber in our diets, and you can’t forget the greens! Well, it’s just your luck because we crafted a recipe that brings you both with our Green Fiber Smoothie Bowl.🌱

Blended or Pressed Fruits

Blended your fruits still leaves you with their fiber and nutrients, unlike juicing.

Smoothies are so easy to make since you can use just about any fruits and greens you have in your own kitchen! BUT did you know blending your fruits and veggies keeps their fiber and other nutrients unlike juicing. It’s true! When you blend fruits and veggies you are still consuming their pulp and skin where a lot of the nutrients are. This gets lost when you juice your fruits and veggies. 

This isn’t to say juicing your fruits isn’t nutritious. They do have vitamins and minerals but if you’re looking for a beverage to be a meal replacement, smoothies are the better option!

At Naturlax, we always include fiber in our recipes because it’s a huge part of a well-balanced breakfast! Don’t underestimate the power of fiber. 💪🏻

Add all your fruits and veggies along with our fiber to create the perfect well-balanced breakfast!

Why You Should Start Your Day with Fiber

By starting your mornings with plant-based fiber, you are able to feel fuller for longer. And here’s why: fiber sits in your stomach longer because it creates a gel-like substance in your stomach. It slows down digestion and takes up more space in your stomach. Now, you are able to snack less on the donuts your coworker brought in. Including fiber into your breakfast helps in weight loss by avoiding the need to snack throughout the day. 

Another Great Ingredient

But wait, that’s not all there is! This bowl contains another great ingredient, and it’s 1 Original Flavor Yum Matcha ®Packet. That’s right, matcha but not just any matcha, Yum Matcha ®! Their matcha contains antioxidants for heart health and brain function! 

There are many ways to increase your daily intake of fiber, so here’s one way you can accomplish this with our Green Fiber Smoothie Bowl! 

Feel free to alter the recipe to your liking, but this is how we smoothie bowl.

🍌Check out our High Fiber Tropical Smoothie for another tasty recipe!🍌

Our Green Fiber Smoothie Bowl topped with chopped bananas, homemade Matcha Granola, chia seeds, and hemp seeds.

Green Fiber Smoothie Bowl

This easy Green Fiber Smoothie Bowl recipe is nutritious and delicious. Feel free to alter the recipe to your liking, but this is how we smoothie bowl.
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Breakfast
Cuisine American
Servings 2

Equipment

  • Blender
  • Measuring Spoons/Cups
  • Cutting Knives
  • Cutting Board

Ingredients
  

Instructions
 

  • 1. Place all the measured ingredients into the blender and blend until thick and smooth.
  • 2. Add more or less coconut water/or ice to achieve your desired consistency.
  • 3. Pour into an aesthetically pleasing bowl for your Instagram post.
  • 4. Top it up your way! Just don't forget the toppings!

Notes

  • Remember: you don’t have to stick to these fruits and veggies. Substitute with whichever you prefer but we highly recommend our Flavored Fiber Packets and Yum Matcha!
  • Don’t forget toppings! 
Keyword Fiber Smoothie Bowl, Green Smoothie Bowl, Matcha Smoothie Bowl, Smoothie Bowl
Tried this recipe?Let us know how it was!

High Fiber Tropical Smoothie To Start Your Day

It’s a beautiful day and the birds are chirping outside the Naturlax kitchen window. We are starting off our day with a bang as we line up our fruits for our Nutritious High Fiber Tropical smoothie.

What’s the secret to our amazing texture and taste you ask? Well, our little secret is that we love to add in Naturlax pineapple psyllium fiber. It supports us in creating the smooth texture in our smoothie.

We kick off our days with this delicious smoothie as it helps us get the right amount of nutritional support for our day.  It’s super important to make sure that we get all our daily needed nutrients.

Did you know that women need approximately 25g of fiber per day? For men, it’s even more, with a recommended 38g of fiber per day? Yeah, this blew our minds as well especially since we found out that on average adults only consume about half of that. Luckily one serving size of Naturlax contains 4g of fibers, which can help you get closer to your goal. That is why we enjoy adding it into our smoothies.

So before we hit the floor running we like to take some time to nourish our bodies with all that we need.  Of course, we couldn’t keep this recipe to ourselves…

High Fiber Tropical Smoothie Recipe

What you’ll need…

🍍 ½ cup of Pineapple

🍌 ½ cup of Banana

🥛 1 cup of Almond Milk

🥄 ½ cup of Yogurt

💗 1 Packet of Naturlax Pineapple Psyllium Fiber

❄️ 1 cup of Ice

Directions

  1. Add in all items into a blender
  2. Then blend
  3. Pour into your favorite glass and enjoy


This is great for a morning boost or a pick me up throughout the day. To check out our 80+ flavor selections visit NaturLax