Gut health
🥯 Why Gluten May NOT Be The Problem
When people experience bloating, abdominal pain or changes in bowel habits after eating wheat-based foods, like bread or pasta, it’s natural to pin the blame on gluten.
However, we’re increasingly coming to realise not all wheat-related problems are caused by gluten.
When people who report gluten sensitivity participate in blinded studies (where they don’t know whether they’re being given gluten to eat or not), only around 16-30% of such individuals actually have symptoms triggered by gluten (PMID: 41138740)
As a consequence, scientists now recognise other components of wheat may also cause allergic reactions or sensitivities.
One of these is fructans. These are a type of fermentable carbohydrate that naturally occurs in wheat, as well as other foods, like rye and onions. Fructans are poorly absorbed in the small intestine and can be fermented by gut bacteria, leading to gas, bloating and abdominal discomfort in susceptible individuals.
Scientists are also studying amylase-trypsin inhibitors (ATIs), proteins found in wheat that may stimulate the immune system in some people. Although their exact role remains unclear, they are another reminder that wheat is a complex food containing much more than gluten alone.
This growing body of research has led some experts to favour the term non-coeliac wheat sensitivity rather than non-coeliac gluten sensitivity, reflecting the possibility that gluten may not always be the villain, rather some other compound in the wheat.
What does this mean in practice?
1️⃣ Don’t self-diagnose. Coeliac disease and wheat allergy should always be excluded before making major dietary changes.
2️⃣ There is no one-size-fits-all explanation. One person may be sensitive to gluten, another to fructans, while another may be sensitive to a combination of dietary and lifestyle factors.
This is why I’m so pleased to announce the new wheat-free version of LOAM.
You can still get a third of your minimum daily fiber target in one go, but now you no longer need to worry about whether LOAM will trigger any wheat-based symptoms.
GENERAL health
🪥4 Steps To Supercharge Your Oral Health
For something we all do twice a day (at least) it’s remarkable how many of us don’t do it right.
I’m talking about brushing your teeth, or oral care more generally.
It’s worth taking oral care seriously.
It’s not just about preventing cavities and gum disease. Poor oral health has been associated with cardiovascular disease, type 2 diabetes and adverse pregnancy outcomes among others.
So, here’s what you need to know.
Your mouth pH should be around 7: neutral.
However, eating tends to lower the pH to around 5.5 making it more acidic. Over time, a more acidic oral environment leads to cavities.
Fortunately, when you stop eating, your mouth naturally returns to normal pH levels. Using an alkaline mouthwash can aid this process.
So, remember: every morning, after breakfast, brush, floss and use alkaline mouthwash for optimal oral health.
Hold on. Actually, that’s the wrong way round.
Even though this is the order many of us follow in taking care of our teeth, experts actually recommend the following.
Before breakfast:
1️⃣ Use a non-alcoholic, alkaline mouthwash
2️⃣ Floss
3️⃣ Use a tongue scraper
4️⃣ Brush
Plaque builds up during the night, so using mouthwash and floss before brushing helps loosen those particles making them easier to remove once you do start brushing.
Using a tongue scraper ensures your tongue is clean which will help prevent bad breath and may even improve your taste.
If all you do right now is just brush twice per day, start flossing. If you already floss, try adding just one of the other steps to take your oral health to the next level.
P.S quick note: if you’re an expert in your field, be it scientist, doctor, lawyer or chef, and you’re interested in growing your brand, social media presence or business...I’d love to help you. If you’re interested, more here:
REFLECTIONS
🕰️ Why It's Never Too Late
Here’s why it’s never too late to reinvent yourself.
People often tell themselves, “it’s too late to do X”, when what they really mean is “I’ve already invested too much to change”:-
- 6 years of medical school
- 10 years of this relationship
- My whole life living in this town
This is a classic example of the sunk cost fallacy.
Whatever time or money you’ve spent in the past is gone (a “sunk” cost), regardless of what you do in the future. You’ll never get it back, so it shouldn’t make any difference to the decisions you make now.
So ask yourself this question: would I choose this life if I didn’t already have it?
If the answer to that question isn’t an unqualified “yes”, take it as your sign to reinvent something about yourself.
It doesn’t have to be as drastic as any of the examples above. You could just reinvent yourself as a person who goes to the gym once per week.
Start by filling in the information gaps:- (“what do I actually need to do at the gym?”, “how do you upload a video to Youtube? etc) and then take the smallest possible action to move yourself closer to your goal.
Here’s a real-life example:
A 42-year old high school teacher decided he’d like to work as a content writer for Youtubers. He wrote a script for a 30-second short on a topic he already knew well. He sent it cold to a well-known Youtuber, offering him the script for free.
The Youtuber took him up on his offer and that was the start of this individual’s career as a content writer. Today, he’s a member of my team
👋 Who are you again? I’m Karan Rajan - a doctor and curious explorer of all things health and wellness. I'm the founder of LOAM Science, a microbiome company aiming to create the best fiber product in the world! I host the Dr Karan Explores Podcast, where I talk to experts in science and medicine to cut through the BS of modern health advice. If you'd like an easy way to dig through the archive, you can ask me any questions about the podcast and talk to my digital librarian here. I've also written two books "This Book May Save Your Life" and "This Is Vital Information". I'm the Chief of Science of Throne, a smart gut health tracking device.
If you feel strongly about some health things or just want to say hi? Hit reply... I’d love to hear it and hear from you! (yes I read every reply!!!)
