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Symptoms of Wildfire Smoke Exposure:

• Watery eyes
• Runny nose
• Scratchy throat
• Irritated sinuses
• Headaches
• Bronchitis
• Exacerbation of existing heart and lung conditions

1. Avoid Exposure

While the long-term health impacts of wildfire smoke exposure is uncertain, some suggests there may be an increased risk of certain diseases, including respiratory illnesses and cancer.

When outside, suggests wearing a properly fitted mask may be helpful. It could reduce intake of fine particles common in wildfire smoke. Use data from air quality reports for guidance about when it is best to enjoy outdoor activities, or opt for indoor plans.

While inside, close windows to reduce smoke exposure – as long as the weather is not too hot. Turn on your air filtration systems, and place it in the room where people are going to be. Ensure the filter is clean. Guidelines suggest you look for high-efficiency particular air (HEPA) filters that are an appropriate size for the room. Plus, don’t forget to stock up on nature’s best air purifiers: plants!

Once the air quality in your neighbourhood improves and the smoke clears, do let fresh air back into your home. Indoor air can become polluted, even with the windows closed. Clean your air filters and wipe down home surfaces to remove any settled particles.

2. Houseplants Improve Air Quality

Plants are fantastic air filters. There’s no better place to test whether something filters toxins from the air, than in the tight environment of a spacecraft. NASA scientists were the first to propose plants as indoor air filters. Despite this idea being rooted in space, it’s a growing trend. Green walls are common in corporate spaces, and could soon be a popular feature in home design with understanding of the possible health impacts poor air quality.

Your indoor air can contain many pollutants, including wildfire smoke, nitrogen dioxide from gas appliances, volatile organic compounds (VOCs) from synthetic materials and cigarette smoke. Many show potted plants inside a room can remove pollutants found in tobacco smoke. Called botanical biofilters by some , maybe it’s time to include more potted in your decorating plans.

But, before you go – know that it’s not the plant itself doing the dirty work. Bacteria in the soil of potted plants work with the plant to help sequester pollutants, removing them from the air. To optimize your houseplants’ air filtering powers, ensure maximum air filters near its leaves – simply turn your indoor fans to direct airflow towards the plant.

3. Eat, Sleep & De-Stress

Incredibly adaptive, the human body has some natural ability to deal with pollutants. Start with a focus on your general wellness, such as sleep, good food and movement.

Wellness Practices Worth Doing During Wildfire Season:

• Get enough sleep
• Eat nutrient-rich foods
• Hydrate
• Move your body
• Breathe deeply/meditate

Best Foods to Eat During Wildfire Season

Exposure to toxic pollutants is hard on your body. There are no studies suggesting any specific food helps during wildfire season. However, there are nutrients, particularly antioxidants, that your cells need to optimize their ability to deal with pollutants. Ěý has found supplementation with omega-3s, vitamin B6, vitamin B12, folate, sulphorphane (broccoli, Brussel sprouts), vitamin E and D3 could help the body when exposed to pollutants. , found in blackberries, strawberries and pecans, may also be helpful.

10 Foods to Eat When Exposed to Wildfire Smoke, Suggested by Science

• Blackberries
• Broccoli
• Brussel sprouts
• Leafy green vegetables
• Nutritional yeast
• Pecans
• Sunflower seeds
• Salmon
• Strawberries
• Whole grainsFor more information on foods that might help reduce pollution, read this blog.

   

   

  References:

  Long-term health effects of wildfire exposure: a scoping review. .

  Comparative mask protection against inhaling wildfire smoke, allergenic bioaerosols and infectious particles. .

  Potted plants and ventilation effectively remove pollutants from tobacco smoke. .

  The botanical biofiltration of volatile organic compounds and particulate matter derived from cigarette smoke. .

  Phytoremediation for the indoor environment: a state-of-the-art review. .

  Nutritional solutions to reduce risks of negative health impacts of air pollution. .

  Ellagic acid prevents particular matter-induced pulmonary inflammation and hyperactivity in mice: a pilot study. .

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More than ever, experts are concerned about the critical gap in care for GLP-1 medication use for weight loss. Many people receive a prescription, but very little guidance on what to eat or how to prevent health-impacting muscle and bone loss. Nor are they offered strategies to deal with or avoid uncomfortable digestive issues.

GLP-1 medications are an incredibly powerful tool; simply eating less does not automatically translate to eating better.

This guide offers insights into ways to offer holistic support for GLP-1 weight loss, including simple lifestyle shifts that may help you feel your best.

What to Eat for GLP-1 Weight Loss: A Holistic Nutrition Guide

Whether you’ve just started taking a GLP-1 medication or have been using one for months, understanding how to support your body and mind can help you feel stronger, healthier, and more confident throughout the process.

1. Protecting Your Muscle: The Protein Priority

GLP-1 medications work wonders for suppressing appetite and reducing food cravings. However, when weight drops , a significant portion of that loss is from lean muscle – not fat. More than 25% of the weight loss on GLP-1 medications can be lean muscle mass.

Losing skeletal muscle can:

• slow down your metabolism
• decrease physical strength
• make maintaining your weight loss much harder down the road

To counteract this, prioritizing high-quality protein at every meal is essential.

How Much Protein Do You Need to Eat on GLP-1 Medication for Weight Loss?

While scientists describe a high-protein diet as 0.8g/kg of body weight, recent recommendations are higher for those on a GLP-1 weight loss medication – up to 1.5g/kg of body weight.

A more helpful and practical number may be to try to eat . If you’re eating 4 times a day, each meal would need to include 20 grams of protein at a minimum.

As such, getting enough protein in can start to feel like a full-time job. To help, seek out high-quality sources of protein, such as fish, poultry, lean meat, dairy, egg whites, nuts, seeds, beans, legumes and soy.

Of note, ideally pair this higher protein intake with regular resistance training.

2. Getting More, In Less: How to Avoid Nutritional Gaps on GLP-1 Weight Loss Medications

For many people, it’s liberating the way GLP-1 medications drastically quiet intrusive, constant thoughts about food (often called “food noise”). It can lead to positive changes like reduced emotional eating, fewer intense cravings, and less binge eating.

But there is a catch – you’re eating less – about 30 to 50% less. You now have to try to get all of your nutritional needs into fewer bites.

Your challenge now shifts from constantly fighting hunger to intentionally choosing foods that provide enough vitamins, minerals, and fibre.

When you are eating significantly smaller portions, every bite has to count. Research shows some alarming nutritional gaps among those using GLP-1 for weight loss. In a study that looked at the dietary intake of over 480,000 adults, the most common concern was low vitamin D levels, occurring in 7.5% of users by 6 months, and over 13% at 1 year.

What Nutrients Do You Need Most on GLP-1 Weight Loss Medications?

According to , some of the nutrients people on GLP-1 medications tend not to get enough of include:

• Vitamin D
• Iron
• Calcium
• Protein
• B vitamins

If fatigue is a challenge for you, a simple start would be to focus on foods or supplements that contain iron, vitamin D, and B vitamins – nutrients known to support energy metabolism.

3. The Power of Behavioural Nutrition Support

Simple shifts in mindset and behaviour can support a successful weight loss journey on a GLP-1 medication. Known as behavioural nutrition support, the following strategies can help the journey of weight loss on GLP-1 medication:

• Eating for nourishment: Fuel your body intentionally, even when your appetite signals are quiet.
• Rebuild cooking confidence: Find joy in preparing simple, nutrient-dense meals that support your new lifestyle.
• Create sustainable routines: Move away from restrictive diet mentalities and establish peaceful, consistent eating windows.
• Develop long-term habits: Lay the behavioural groundwork required to successfully maintain your weight and health over time, to support health after you stop GLP-1 medication use.

4. How to Deal with Nausea, Constipation and Other Gut Health Issues While on GLP-1 Weight Loss Medications

Nausea, constipation, and changes in digestion are common hurdles, especially when first starting a medication or increasing a dose. This is because GLP-1 is a hormone that slows the digestive tract. This slowing is helpful in many ways for weight loss, as it extends the feelings of satiety, but it also means food sits in the digestive tract longer.

Instead of just pushing through the discomfort, there are some holistic nutrition strategies that support gut health and motility:

• Size and Speed: Shift to smaller, more frequent meals and practice eating slowly to give your brain time to register fullness.
• Separate Liquids: Sip fluids between meals rather than drinking large amounts while eating to prevent overfilling your stomach.
• Gut Health: Consider the health of your gut microbiome – a greater diversity of microbes in the gut is linked with better gut function, reduced bloating, and

5. Sleep Is Important for Weight Loss

If you live a busy lifestyle, and sleep isn’t a top priority in your schedule, consider the importance of rest on your ability to cope with stress, emotions, and cravings. show better sleep health is associated with greater weight and fat loss. Luckily, there are many strategies to support sleep, naturally.

6. Mental Wellness, Body Image Shifts, and the Use of GLP-1 for Weight Loss

The has been taking note of the shift in mental health that can occur with the use of GLP-1 medications for weight loss.

While these medications can be a massive relief – lifting the heavy guilt of ‘failing’ at weight loss – they also bring a unique set of mental health challenges. They can intensify weight stigma and leave people feeling stuck in a no-win judgment trap:

• shamed by some for taking the ‘easy way out’.
• judged by others if they choose not to take them at all.

Understanding and being aware of these pressures is important in supporting mental wellness during GLP-1 medication use for weight loss.

In addition, scientists have seen that there can be a decline in while on GLP-1 medications. (Significant amounts of dopamine is created in the gut, where the increase in GLP-1 is eliciting change.) Dopamine offers you a feeling of reward, a common feeling when you indulge in those cravings.

As such, in GLP-1 medication use, there can be a loss of drive. Since you’re no longer being stimulated by eating, consider other ways to offer your brain cells pleasure.

Try engaging in physical exercise, creative outlets or learning something new to trigger positive feelings. For example, cooking classes offer a chance to learn something new while developing healthier eating habits with long-term benefits.

Where to Find Lifestyle Support while on GLP-1 Medications for Weight Loss

Nutrition should never be an afterthought in GLP-1 care. As medical experts continue to call for formal nutrition guidelines for medication users, one thing is already crystal clear: medication alone is not enough.

Long-term success on GLP-1 medications for weight loss depends on:

• preserving your muscle
• maintaining nutritional adequacy
• supporting your digestive health
• developing sustainable lifestyle habits.

Working with a holistic nutritionist can help bridge this gap by providing personalized support for the physical, nutritional, and behavioural changes that accompany your weight loss journey.

Want to Help Others?

Become a Holistic Nutritionist – with flexible, online programs, you can start your journey to supporting others today.

Learn more…

Additional References:

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Stress can sometimes settle in your stomach feeling like a knot. You may have had stomach pain before a big deadline, or a loss of appetite during a busy week. Maybe you’re struggling with lingering digestive discomfort that you can’t quite explain.

You’re not imagining it. Digestive issues like IBS and other gut-brain disorders affect a significant portion of the population— according to a global study, it’s more than 40% of people. This highlights how closely stress and gut health are connected.

For years, many people experiencing these symptoms were told “it’s all in your head.” But science is now offering a clearer explanation. At the centre of this connection is the vagus nerve – a communication pathway between your brain and your gut that helps regulate digestion and your body’s response to stress.

When stress becomes constant, that communication can become disrupted. For some, this may show up as stomach pain, bloating, or irregular digestion.

The good news? Understanding this connection can help explain what you’re feeling—and more importantly, what you can do to support your gut health, starting with how you eat and how you manage stress.

What’s the Vagus Nerve?

The vagus nerve is the primary neural pathway connecting the brain and the gastrointestinal tract, forming a central component of the gut-brain axis. Originating in the brainstem, it extends through the thoracic cavity and into the abdomen, innervating key organs including the stomach, intestines, pancreas, and liver.

As part of the autonomic nervous system, the vagus nerve enables bidirectional communication between the central nervous system and the enteric nervous system. This signalling pathway plays a critical role in maintaining gut homeostasis, influencing gut motility and secretion, as well as immune function and inflammatory responses.

Disruptions in vagal signalling, often associated with chronic stress, can impair this communication. This contributes to altered digestive function and the development or exacerbation of gastrointestinal symptoms.

Vagus Nerve: The Rest-and-Digest Switch

The vagus nerve is the main component of the parasympathetic nervous system. When it’s functioning optimally, a state known as high vagal tone, it acts as a biological “on” switch for digestion. A healthy vagus tone can quickly shift from rest-and-digest to fight-or-flight. The vagus nerve coordinates processes like peristalsis, gastric secretion, and pancreatic functions. It allows your digestive system and your brain to stay in constant, real-time communication. It carries the signals that trigger the release of stomach acid, the secretion of digestive enzymes, and the rhythmic contractions (peristalsis) that move food through your system.

Understanding the Gut-Brain Axis

The gut and brain are in constant communication. Connected by the vagus nerve, the gut can tell the brain what’s it’s interactive with. Specialized cells, called enterochromaffin cells, found along the lining of the intestine, are connected to the vagus nerve. This allows them to send an immediate chemical message to the brain, according to new .

In addition, enterochromaffin cells can sense certain metabolites in the gut, such as short chain fatty acids (SCFAs), triggering them to produce serotonin. The amount of SCFAs in the gut is dependent on the dietary fibres in the diet, and the presence of certain probiotics. SCFAs are produced when certain probiotics degrade plant fibres (prebiotics). Serotonin produced by enterochromaffin cells can activate receptors in the vagus nerve and plays a role in digestive function and neural signalling. The serotonin produced in the gut, reaches the vagus nerve and eventually the rest of the central nervous system, impacting a variety of feelings, including hunger.

The Gut-Brain Axis And Stomach Pain

When communication along the gut-brain axis becomes dysregulated, a range of symptoms can emerge, especially those related to digestion, such as bloating, discomfort, and changes in motility.

One important factor influencing this communication is the balance of microbes in the gut. When beneficial bacteria are lacking, the production of short-chain fatty acids (SCFAs) can decline. This means enterochromaffin cells produce less serotonin. This shift can have big impacts as serotonin plays a key role in both digestive function and neural signalling, and it can activate pathways along the vagus nerve. When serotonin production is reduced, this signalling may become less efficient.

Stress is another major piece of the puzzle. Acute stress can temporarily shift the body out of a parasympathetic, “rest-and-digest” state. Over time, chronic stress may reduce vagal tone, making it more difficult for the gut and brain to communicate effectively.

Because the vagus nerve plays such a central role in coordinating digestion and gut-brain signalling, disruptions in microbial balance and ongoing stress can help explain why digestive symptoms are so common—and often persistent.

What is Vagal Tone?

The term “vagal tone” relates to working to shift the body from a “fight or flight” (sympathetic) state to a “rest and digest” (parasympathetic) state.

Stress can disrupt the excitatory-inhibitory balance within the vagus nerve. This is called low vagus tone. High vagal tone is associated with better heart rate variability (HRV), improved digestion, and a more resilient mood.

Nervous System Regulation Through Your Plate: Eating for the Vagus Nerve

Certain foods might help support your body better when you’re experiencing stress. In particular, making a shift to a Mediterranean diet may help. A plant-focused, healthy dietary pattern, such as the Mediterranean diet enriched with dietary fiber, polyphenols, and polyunsaturated fats, is well known to positively influence the gut microbiota.

In an observational study conducted in Alberta, found adults who adhered more to a Mediterranean diet (more vegetables, fruits, nuts, legumes, whole grains, and fish) had a better diversity and number of helpful microbes in their gut. In particular, there were more beneficial fiber-degrading bacteria.

Seaweed, green tea, cocoa, and salmon are just some of the foods research suggests might be worth eating.

For those with IBS, a low-FODMAP (fermentable oligosaccharide, disaccharides monosaccharides and polyols) has been shown to significantly improve symptoms, alter the gut microbiome and increase the presence of some helpful microbes. Although, note that a low-FODMAP diet may lower levels of Bifidobacteria (present in highest volumes in the lower intestine/colon) and butyrate (a metabolite produced by probiotics that is used as an energy source).

Beyond What You Eat: A Cortisol-Conscious Mealtime

While a well-planned plate can support a healthy gut microbiota, a holistic approach considers other lifestyle factors as well.

Eating on the run, and a Western diet aren’t really helping with nervous system regulation. When you are stressed, the body is in fight or flight mode, not rest and digest.

Even if you sit down to eat, are you scrolling on your phone or driving in a car? In our busy Canadian culture, keeps us in a sympathetic state, essentially “turning off” the vagus nerve during your meal. Without the rest, it’s hard to digest.

Cortisol-conscious eating is about more than just the menu; it’s about the environment. By practicing mindful eating – taking three deep breaths before your first bite – you can help trigger vagus nerve stimulation. This signals your body to move out of survival mode and into a state of nourishment.

Mindful Eating

involves shifting ones’ attention to the food you’re eating, and the act of digestion. An approach used by holistic nutritionists to support nervous system regulation, from Maryland University report mindful eating is a scientifically validated intervention to modulate the body’s stress response.

By consciously shifting the nervous system into a parasympathetic “rest-and-digest” state, mindful eating optimizes digestive function and nutrient assimilation. Since the gut is also a primary site for immune activity and hormone production, this regulation is not just a lifestyle choice that might help your gut feel better – it is a physiological cornerstone for wellness.

How to Improve Gut Symptoms

By understanding the gut-brain axis, it’s easier to understand the digestive symptoms so many Canadians struggle with. While the root cause of someone’s digestive distress can vary, considering the impact of the vagus nerve may be a helpful piece of the puzzle.

Are you ready to dive deeper? Learn more about the connections between our digestive health and our lifestyles to help yourself and others – explore the Natural Nutrition Diploma Program at CSNN – Canada’s leader in natural nutrition.

Become the expert your community needs.

References

Hwang YK, Oh JS. Interaction of the Vagus Nerve and Serotonin in the Gut-Brain Axis. Int J Mol Sci. 2025 Jan 29;26(3):1160. ()

Cherpak CE. Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function. Integr Med (Encinitas). 2019 Aug;18(4):48-53. ()

Wei L, Singh R, Ghoshal UC. Enterochromaffin Cells-Gut Microbiota Crosstalk: Underpinning the Symptoms, Pathogenesis, and Pharmacotherapy in Disorders of Gut-Brain Interaction. J Neurogastroenterol Motil. 2022 Jul 30;28(3):357-375. ()

Wei L, et al. Enterochromaffin Cells-Gut Microbiota Crosstalk: Underpinning the Symptoms, Pathogenesis, and Pharmacotherapy in Disorders of Gut-Brain Interaction. J Neurogastroenterol Motil. 2022 Jul 30;28(3):357-375. ()

Bonaz B, et al. The Vagus Nerve at the Interface of the Microbiota-Gut-Brain Axis. Front Neurosci. 2018 Feb 7;12:49. ()

Shah S, Mu C, Shen-Tu G, Rohmann N, Schlicht K, Laudes M, Shearer J. Influence of dietary components on the gut microbiota of middle-aged adults: the gut-Mediterranean connection. BMC Microbiol. 2025 Sep 6;25(1):573. ()

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In Spring, nature hits the “reset” button, and your gut might be looking for support too. Yet, with social media trends like fibre-maxxing and detox diets around, understanding what’s the best way to do some spring cleaning for gut health can be confusing. If you’re wondering how much fibre should you eat, or if a detox diet is a good idea, keep reading. This article will dust off the myths to a healthier microbiome in a world of trends to help you do spring cleaning with confidence.

Is Fibre-Maxxing the Best Way to Rest Your Gut Health?

The term fibre-maxxing is gaining momentum on social media. While it sounds like a high-intensity gym program, fibre-maxxing is a trend that involves saturating your gut with fibre.

But, like most trends, while founded on a healthy concept (eating fibre is part of a healthy diet), it takes it to an extreme. Fibre-maxxing suggests eating 45 to 75g of fibre per day. That’s much higher than recommendations of 25 to 38g of fibre per day.

How Much Fibre Should You Eat?

Most of us eat about 14 grams of fibre a day – according to . That’s much lower than the minimum 25g recommended for adults.

If you’re an adult over 50, the encourages eating at least 25g of fibre to avoid constipation and reduce the risk of digestive tract illnesses. Why? As we age, the types of microbes in the gut microbiome tends to shift to less favourable microbes. With less (a type of helpful microbiota), the gut microbiome is less balanced, and symptoms such as constipation may occur.

There’s good news! Researchers investigated whether increasing the fibre intake among healthy adults to 40-50g per day for two weeks could support the microbiome. They noticed a shift in the types of beneficial microbes in the microbiome. The found the increase in fibre intake resulted in the presence of more fibre-degrading microbes, including species of Lactobacillus and Bifidobacteria.

Is Fibre-Maxxing Right for Everyone?

While the fibre-maxxing trend is encouraging the general population to think about increasing their fibre intake, it’s important to always consider a person’s individual digestive health and needs when choosing what’s the best dietary approach. People who struggle with conditions like IBS or SIBO, jumping into a diet that contains 50 grams of fibre may cause digestive discomfort.

The best way to increase the amount of fibre in your diet, is slowly. A gentler option, is to increase your fibre intake about 5 grams per week, giving your microbial community time to shift and adapt without causing distress.

Is Eating Fibre Helpful for Detoxing: The Gut-Liver-Axis

The gut-liver axis is a connection researchers are learning more about. The health of your digestive tract appears to directly impact your liver’s workload. That’s because the gut’s microbiome can impact the body’s toxic load.

How do gut microbes influence the liver? When gut bacteria fall out of balance (dysbiosis) unfriendly microbes thrive. Unfriendly microbes produce pro-inflammatory toxins, such as lipopolysaccharide (LPS). These toxins travel to the liver, adding extra stress to its daily filtration tasks. In some cases, bacterial overgrowth or the development of “biofilms” (protective shields used by bad bacteria) can even contribute to more serious liver concerns.

Eating more fibre supports the health of the gut microbiome. As such, if you’re researching the best detox diet, it should include sufficient fibre so you can promote a balanced gut microbiome, part of a healthy gut-liver axis.

Understanding the Science Behind “Detox Diets”

While the term “detox diet” often sparks debate in the scientific community due to a lack of rigorous clinical evidence, the biology of detoxification in the body is quite fascinating.

Our bodies possess sophisticated internal systems (primarily the liver and kidneys) with incredible capabilities to process and eliminate toxins. However our lifestyles tend to be high stress, low in fibre and nutrient-rich diets. Plus, we’re exposed daily to toxins (pharmaceuticals, cosmetic products, pesticide-containing foods, urban air pollution, alcohol and cigarettes smoke). As such, the liver and kidneys work daily to support natural detoxification processes.

There are some simple healthy lifestyle habits that can offer some support to the liver and kidneys while they detox your body. Eating a variety of plant-based foods not only offers the body fibre to support the gut-liver axis, it provides antioxidants and nutrients needed for the body’s to detoxifying harmful free radicals and other compounds.

11 Plant-Based Foods to Add to a Healthy Detox Diet

show that certain nutrients can support natural detoxification processes in the body. These nutrients can be found in many plant-based foods, including:

• Arugula
• Broccoli
• Cabbage
• Carrots
• Cauliflower
• Celery
• Chives
• Garlic
• Leeks
• Onions
• Parsley

Eating a diet that is rich in whole foods can support the health of the microbiome, as well as support many of the body’s natural detoxification processes.

Are Lemon Water Detox Diets Healthy?

While extreme, ultra-low-calorie protocols like “lemon water” or “saltwater flushes” (often limited to 500–1000 kcal per day) can trigger rapid weight loss, they frequently lead to nutrient deficiencies, increased stress, and a rebound effect on eating habits.

Best Way to Detox This Spring

One way to support your body this spring, is focusing on nutrient-dense, plant-forward foods. This sort of diet provides your liver, kidney and gut with lots of vitamins, minerals, phytonutrients, and fibre to help these organs to be at their best.

If looking for additional support, milk thistle has been traditionally used in herbal medicine to support liver health. Of note, the active ingredient in milk thistle is silymarin – the best supplements will be standardized extracts with labels listing the specific amount of silymarin per capsule.

Holistic Gut Health: Check List

If you’re looking to support your digestive health this spring, keep these holistic tips in mind:

Chew Well: Digestion begins in the mouth. Chews each bite well to mechanically break down tough fibers and large particles.

Mindful Movement: A 15-minute walk after lunch or dinner is a good habit to promote gut health this spring. In a randomized, controlled , involving 94 adults (32 to 56 years of age) who walked for 10-15 minutes after meals for 4 weeks. The participants noticed significant reduction in their abdominal bloating.

Check the Label: Some snack bars advertise being “high-fibre”. Always read the labels. Processed snack bars many use isolated fibers (e.g. chicory root) in high doses, which can cause more gas in some people. Snacking on whole foods, such as an apple or banana, may be a better option.

Eat More Whole Foods: Raspberries are surprisingly high in fibre. Sweet, delicious, and fun to toss in your mouth, these small berries can be a great fibre-rich treat. It’s amazing how much fibre can be found in many whole foods, including almonds, pears and celery. The best part, most of these whole foods are easy, portable snacks.

How to Improve Your Gut Health this Spring

If you’re wondering what’s the best way to improve your gut health this spring, remember that like most things, one extreme shift isn’t the answer. If you want to get the health result you desire, consider taking a holistic approach – focus on a few, simple ways you can improve your lifestyle habits to support your health goals.

Still, wondering if a detox diet is a good idea? The body is influenced by more than what you eat. Stress, sleep, movement and hydration also play a role in the body’s ability to detox itself.

Learn More…

A holistic approach to health can help support your body be at it’s best. At the , We’re here to help you flourish this spring.

Come learn more about holistic nutrition and wellness. Join one of our flexible courses, programs or workshops.

With in-class courses, online programs and interactive workshops there’s a learning opportunity to help you feel your best – and even, start a career as a Holistic Nutrition Practitioner.

Request a 91ÖĆƬł§ Today!

References

McDonald, D., et al. (2021). High-Fibre, Whole-Food Dietary Intervention Alters the Human Gut Microbiome but Not Fecal Short-Chain Fatty Acids. mSystems, 6(3), e00115-21. ()

Schroeder BO, et al. Bifidobacteria or Fibre Protects against Diet-Induced Microbiota-Mediated Colonic Mucus Deterioration. Cell Host Microbe. 2018 Jan 10;23(1):27-40 ()

Hosseini-Asl MK, et. al. (2021) The effect of a short-term physical activity after meals on gastrointestinal symptoms in individuals with functional abdominal bloating: a randomized clinical trial. Gastroenterol Hepatol Bed Bench. Winter;14(1):59-66. ()

Jung SJ, et al. Effect of toxic trace element detoxification, body fat reduction following four-week intake of the Wellnessup diet: a three-arm, randomized clinical trial. Nutr Metab (Lond). 2020 Jun 22;17:47 ()

Lampe JW, et al. (2000) Modulation of human glutathione S-transferases by botanically defined vegetable diets. Cancer Epidemiol Biomarkers Prev. Aug;9(8):787-93. ()

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GM tomatoes have been discovered in the produce sections of many stores owned by Loblaws in Ontario and Nova Scotia (Atlantic Superstore, The Real Canadian Superstore).

These tomatoes are not labelled as genetically engineered but carry the US mandatory logo for “bioengineered” food. The tomatoes are in a clear plastic box branded “Empress” from the Canadian company Red Sun Farms.

We need your immediate response.

Take Action Today

Tell Loblaws to remove GM tomatoes from the produce section.

If the company wants to sell genetically modified fruits and vegetables it should make a special section that is clearly labelled for customers.

• Write to the head office of Loblaws:Here is some possible wording: I am writing to ask Loblaws to stop selling genetically modified purple tomatoes from Red Sun Farms. Please commit to selling only non-GMO produce.
• Check your local store and report sightings to CBAN. Send us the location and your photos of the GM tomatoes, the price, and the outside of the store. Email Fionna at outreach@cban.ca
• Tell the produce manager you don’t want GM tomatoes in the store and ask them to tell the head office that a customer has complained.

This widespread, hidden GM product launch by Loblaw Companies is a serious threat to our food system. Companies are testing consumer tolerance for genetically modified (genetically engineered) produce. People across Canada need to let Loblaw know that GM fruits and vegetables are not acceptable in our produce sections.

Background

The genetically modified (GM or genetically engineered) is the first GM tomato since Monsanto removed its Flavr Savr tomato from the market in 1997. It is also 
the first GM tomato approved for growing in Canada and the first GM seed available to home gardeners.

The GM purple tomato was genetically engineered by inserting two genes from snapdragon flowers, to increase the plant’s anthocyanin production which also gives the tomato its purple skin and flesh. Anthocyanins are a type of flavonoid that has antioxidant properties, and that give blueberries and eggplants their vibrant colours. There are already many non-GM purple tomato varieties on the market, that have been bred using conventional breeding methods to contain higher levels of anthocyanins.

Now, there are four genetically modified fruits and vegetables currently on the market in Canada, with a very marginal presence in grocery stores: GM purple tomatoes, GM sweet corn, GM papaya, and GM pink pineapple. Until now, genetic engineering in our diets has been dominated by processed food ingredients from GM corn, GM canola, GM soy and GM sugar beet, but this is set to change.

Until the GM purple tomatoes, the only genetically engineered vegetable grown in Canada has been GM sweet corn, with seeds sold only in quantities for large-scale growers.

For more information see our report , Updated December 2025.

Take action at

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If you experience digestive discomfort, such as bloating after protein-rich meals, a better understanding of digestive health can help you find a solution. By supporting your digestive system holistically, you can help your body better absorb fats and proteins, enhance nutrient absorption, and improve your digestive health.

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How Fat and Protein Digestion Work

Fat Digestion

Dietary fats require bile and pancreatic enzymes for proper breakdown:

• Mouth: The digestion of fats starts with while you chew your food.
• Stomach: Gastric lipase in the stomach starts the breakdown of fats.
• Liver & Gallbladder: Bile is produced by the liver and stored in the gallbladder to be released when you eat fats – bile acids help emulsify fats.
• Pancreas: splits fats into fatty acids and monoglycerides for absorption in the small intestine.
• Small Intestine: A healthy gut lining can absorb fats into the bloodstream along with , such as vitamin A, D, E and K.

If bile or enzyme production is impaired, fat digestion isn’t as efficient. This can result in feelings of discomfort in the digestive system, such as bloating, irregular stools, and a drop in absorption of fat-soluble vitamins.

Protein Digestion

Protein requires sufficient stomach acid and proteolytic enzymes:

• Stomach: Hydrochloric acid (HCl) or stomach acid activates pepsin, which denatures proteins into smaller pieces, called peptides.
• Pancreas: Pancreatic enzymes help break down peptides into even smaller pieces, called amino acids.
• Small Intestine: Amino acids are absorbed in the small intestine and utilized for tissue repair, hormone production, and enzyme synthesis.

Low stomach acid or pancreatic enzyme output can impair protein digestion. This can also disrupt digestive health and – while supplementation to restore pancreatic enzymes appears to help.

How To Know if You Struggle to Digest Fat or Protein

Poor fat digestion and protein digestion often present differently. Below are some signs and symptoms that may occur.

Signs of Fat Digestion Issues:

• Greasy or floating stools
• Bloating or cramping after high-fat meals
• Fat-soluble vitamin deficiencies (A, D, E, K)
• Persistent troubles digesting fat symptoms

Signs of Protein Digestion Issues:

• Feeling “heavy” or excessively full after protein-rich meals
• Bloating or gas
• Undigested food in stools
• Low muscle mass or fatigue (due to amino acid deficiency)

Both dysfunctions can undermine your overall digestive health and nutrient absorption.

Challenges to Digestive Health: Fat and Protein Digestion

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1. Pancreatic Enzymes

Without sufficient pancreatic lipase (for fats) and protease (for proteins), you can experience poor digestive health. Pancreatic issues are more common than some people realize, with 15-20% of the population experiencing some form of .

Pancreatic enzyme supplements that contain proteases and lipases may be helpful for individuals with digestive discomforts, such as gas and bloating, when eating meals rich in fats or proteins. In particular, trypsin and chymotrypsin may be helpful for those struggling with protein digestion and who experience bloating after high-calorie meals.

2. Low Stomach Acid

Inadequate acid hampers protein digestion and downstream enzyme activation. Plus, new is pointing towards the potential link between low stomach acid and dysbiosis.

3. Bile Flow Issues

Without sufficient bile, your body can’t properly digest fat or absorb fat-soluble nutrients. Bile is created by the liver. A holistic approach to supporting fat digestion would include support for the liver. Milk thistle contains silymarin, which has antioxidant properties. Research has shown that protects liver cells from toxins and oxidative stress and enhances bile production. is used as an herbal medicine as a choleretic to help increase bile flow – it may help to treat or relieve digestive troubles.

4. StressĚý

While acute stress has a function in our ability to adapt, be motivated, and thrive, our lives are more commonly afflicted by chronic stress. Stress inhibits the digestive system’s ability to function properly. In stage 2 of the stress response, called intermediate resistance, digestive symptoms can occur, including discomfort, gas or bloating. Add in poor eating habits, such as eating on the run or while distracted, and the digestive system can struggle. has been researched as an important part of improving digestive health.

Are Probiotics Helpful in Digestion?

While probiotics are part of the gut microbiota, an ecosystem of microbes that tends to be linked with fibre intake, we don’t typically associate them with fat or protein digestion. But, they are. The microbes in the gut . Plus, are associated with bacterial overgrowth and inflammation. It appears a balanced microbiome influences bile recycling, which is important in proper fat digestion.

When to Seek Support

Digestive health is vital to ensuring your body is able to absorb the essential nutrients and fuel it needs to thrive. If you are struggling with digestive health, consult a healthcare practitioner.

Where to Learn About Digestive Health

At the 91ÖĆƬł§, digestion is viewed holistically: proper enzyme activity, bile flow, stomach acid, stress, and gut microbiome function are interconnected.

With a holistic, evidence-informed approach, graduates of the Natural Nutrition Program use the school’s unique Motivational Interviewing techniques to support clients with digestive health issues. By addressing root causes of digestive health troubles, it is possible to improve fat and protein digestion and nutrient absorption.

Find a branch and register today!

The post How to Holistically Improve Digestive Health: Fat Digestion and Protein Digestion appeared first on CSNN National Page.

The groups pointed out critical contradictions in recent government policy statements on genetic engineering and transparency.

When Health Canada announced its approval of a genetically engineered pig on January 23, 2026, it stated, “The company and Health Canada are committed to the highest level of transparency and will communicate to the public when this new technology enters the Canadian market.”

However, mandatory labelling is the highest level of transparency. Health Canada’s new pledge to inform the public when a genetically engineered pig enters our food system does not provide Canadians with product information to make informed choices in grocery stores. Instead, it would ask Canadians to start guessing.

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Your recent actions are having important impacts and are helping us to increase the pressure for mandatory labelling. Continue reading below for updates.
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Take action

Demand mandatory labelling. Send your quick letter to the Minister of Health from

Tell your Member of Parliament what you think about unlabelled genetically engineered foods. Your personal letter to your Member of Parliament is influential.

There are no currently produced or sold in Canada.

See more information at

Updates: Why now is the time to demand mandatory labelling

Many Members of Parliament are paying attention to the current public demand for labelling food from genetically engineered and cloned animals in particular, and there are many new developments that help make a strong argument for mandatory labelling of genetically modified organisms (GMOs).

At the end of last year, many of you signed our House of Commons e-petition 6768. On January 26, 2026, that included,

“While genetically engineered foods are considered as safe and nutritious as conventional foods, our government recognizes that information about genetic engineering is important. That is why we have been working with the Canadian General Standards Board since November on a public review of the National Standard for labelling and advertising of foods that are, and are not, products of genetic engineering. The Canadian Food Inspection Agency uses this Standard to provide its guidance to companies on the labelling of foods.”

While recognizing that information on genetic engineering “is important”, this Government refers to the voluntary labelling standard housed under the Canadian General Standards Board which is it is closing on April 1st, 2026.

After twenty years of experience with this existing standard, it is clear that companies are not volunteering to label their genetically engineered products. To our knowledge, no company has ever voluntarily labelled their food as genetically engineered.Ěý

In January, many of you wrote during the public comment period on this labelling standard to help make sure that the standard would not be changed to allow gene-edited GMOs to be labelled as non-GMO. The process to finalize the reviewed standard is not yet complete and there is only one month left before the Canadian General Standards Board is dismantled.

Thank you for your continued action.

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