Learning with Epithelia
Here, the Epithelia blog overflows with fascinating articles, practical advice and inspiring stories to nourish your mind and your microbiota.
Whether you're curious about new things or in search of knowledge, every reading is a promise of enrichment.
Anti-nutrients: allies or enemies?
Anti-nutrients are often singled out for their potential negative effects on overall health. Let's explore the main anti-nutrients in the diet and their potential impacts reported in the scientific literature...
When bone health depends on digestive health
Even when consuming the right nutrients, inefficient digestion can reduce their absorption and compromise their use by the body.
Human and planetary health at the end of the fork!
In a world where environmental and public health challenges are increasingly present, food choices take on vital importance.
What if your intestinal bacteria could protect your heart?
The gut microbiota plays a key role in cholesterol management and heart protection. The good news? We have the power to positively influence it several times a day!
Diverticulosis or diverticulitis?!
It's important to understand that diverticulosis is generally not a disease. The vast majority of people with diverticulosis live without symptoms.
Collagen: what it is and its potential implications - Joint health
Current science has not established all the mechanisms behind collagen's potential benefits for joints, but here are a few.
Collagen: what it is and its potential implications - Digestive health
Unfortunately, no human studies have been carried out to replicate the results observed in the laboratory. Moreover, no research has shown that collagen supplementation "repairs" the intestinal mucosa.
Prebiotics - Nourishing your microbiota
Did you know that your gut is home to billions of bacteria that play a key role in your intestinal health?
Postbiotics - The hidden benefits of microbiota
These fascinating compounds play a key role in optimal intestinal health.
Probiotics - Allies for your intestinal microbiota!
These living micro-organisms are important to your digestive well-being and play a major role in managing intestinal discomfort.
Collagen and its potential benefits - Skin health
Collagen supplements have become very popular in recent years. Many potential benefits have been reported, but what does the science say?
Insoluble fibre: an indispensable ally for digestive health
Dietary fibre is often highlighted for its benefits for intestinal health, and rightly so!
BMI: a frequently used tool in health and nutrition
This article explores the limitations and benefits of BMI, while proposing alternatives for better health assessment.
Diet and microbiota - Vegetarianism
There is considerable interest in the impact of a vegetarian diet on the gut microbiota.
Menopause and weight: Understanding the mechanisms and targeting appropriate solutions
What does science have to say? What are the underlying mechanisms?
What can you do over the holidays to maintain good digestive health and healthy habits?
This blog post will help you manage the digestive symptoms associated with this time of year!
Does alcohol affect digestion and digestive symptoms?
Some people report digestive discomforts such as stomach aches, bloating or diarrhea when consuming alcohol!
Selenium and digestive health
Selenium is an essential mineral, albeit in very small quantities.
Are all sourdough breads low in FODMAPs?
Digestive disorders such as bloating and irritable bowel syndrome (IBS) (often called irritable bowel syndrome) are present for many people. Some suspect gluten intolerance, others wheat intolerance! So, which breads...
Diet and microbiota: Mediterranean diet
It should be noted that the reasons for adhering to this type of diet, such as its effects on diabetes and weight loss, are not covered in these blogs.
Ultra-processed foods and intestinal microbiota
We know more and more about the consequences of an ultra-processed diet on cardiovascular and metabolic health. More and more studies are demonstrating the action of these foods on the intestinal microbiota! The microbiota...
Food additives 101
Everything you need to know about food additives! What is a food additive? Health Canada defines a food additive as "any chemical substance added to a food during or before its preparation...
Ultra-processed foods: the consequences
Discover what ultra-processed foods are and learn about their impact on health so you can make informed choices!
How to recognize ultra-processed foods?
Ultra-processed foods are ubiquitous, and often camouflaged behind marketing techniques that promote health via blinding health claims. How to recognize them and avoid falling into the trap...
Bacteria, good or bad?
What are bacteria? Microbiologically speaking, bacteria are tiny unicellular organisms of various shapes, colors and characteristics. Bacteria are ubiquitous in everyday life and essential to life itself...
Diets and microbiota - The ketogenic diet (keto)
In a world where diets are multiplying, the ketogenic (or keto) diet is attracting increasing attention. But what are its effects on gut microbiota and digestive health? Here's a series of blogs on the subject...
Diet and microbiota: what about fasting?
In a world where diets are multiplying, intermittent fasting is attracting growing interest. But what does the science say about its impact on gut microbiota and digestive health? Here's a series of blogs on the subject...
Winter squash and digestion
Winter squash comes in all colors and is now available at the table! Discover their nutritional benefits for overall health and digestion, as well as a number of practical tips for storing, cooking and, above all, enjoying them! ...
Low FODMAP autumn vegetables
With the arrival of autumn, comfort in the kitchen is the order of the day. And that includes, of course, digestive comfort! If you have a sensitivity to fermentable fibers (FODMAPs) or are in the process of eliminating FODMAPs...
Carotenoids and vitamin A
Carotenoid supplements and vitamin A supplements, what to think? Antioxidants, radiant skin, immune defense, revolutionary vision... Let's set the record straight on vitamin A and carotenoid...
Fermented foods: Myths and realities
True or false? Fermented foods are like probiotics. False: Fermented foods contain "living" bacteria like probiotics. However, fermented foods do not meet the criteria for a probiotic...
Brown, yellow or green bananas?
Do you suffer from intestinal symptoms, bloating, gas or irritable bowel syndrome (often called irritable bowel syndrome) and wonder if bananas are right for you? In fact, the composition of different sugars varies according to the...
Peppermint and digestive symptoms
Supplements and digestive symptoms: Peppermint Can a peppermint supplement help relieve certain digestive symptoms? Here's what the science says! Peppermint oil is often cited as a strategy for relieving digestive...
Guar gum and digestive symptoms
Supplementation and digestive symptoms: Partially hydrolyzed guar gum Does supplementing with partially hydrolyzed guar gum help relieve certain digestive symptoms? Here's what the science says! Partially hydrolyzed guar gum...
Constipation: what is it and what to do about it?
What is constipation? Constipation is defined as a reduction in the frequency or quantity of bowel movements compared with the norm. Normal frequency is estimated at 1 to 3 bowel movements per day. When constipation occurs, the...
Include fermented foods on your menu
Incorporating fermented foods appears to have a number of health benefits. Would you like to eat more of them, but don't know how to incorporate them into your menu? Check out this article for a few tips!
Nutrition and mental health
Our mental health: can food influence it? When you think about it, what's on your plate could be affecting your mental health! Did you know that many aspects of your eating habits can have an impact...
Apple cider vinegar: Is it good for digestive health?
From managing blood sugar levels in the context of diabetes, to reducing "harmful" bacteria, to cardiovascular health.
Cook and love tempeh!
Gone are the days when you didn't like tempeh! There are many ways to prepare and cook this fermented vegetable protein. How can I reduce the bitterness of tempeh? Always make sure to boil the tempeh block before...
Back-to-school stress
Here are a few tips to help you manage the back-to-school period, to ensure your children's peace of mind and digestive comfort! 1. Get moving! Get moving at every opportunity! Whenever possible, come home from school walking, running,...
Myths and facts about strawberries
Strawberries can be a great ally! In the case of chronic constipation, however, strawberries are largely insufficient for this multifactorial condition.
Gastroesophageal reflux disease (GERD)
Gastroesophageal reflux disease (GERD), what is it? GERD is characterized by the reflux of stomach contents into the esophagus. In this way, stomach contents (food, gastric secretions: HCl and pepsin) and even intestinal contents (e.g....
Corn kernels in my stool?
Have you ever wondered why you find corn in your stool after eating it? For some, it's comical, for others it's worrying. Rest assured, there's usually nothing to worry about with the unusual presence of...
Savouring blueberries
Low FODMAP recipes Some of our favorites! Vegan recipes Here are some suggestions: Blueberry and almond oatmeal Overnight oat with blueberries Blueberry smoothie,...
Coconut oil, good or bad?
Coconut, and particularly its oil, has been popular in recent years. But is this oil a good choice? Composition of coconut oil To establish whether an oil has a more "interesting" impact on the...
What are the real benefits of blueberries?
The blueberry is a berry that is attracting attention for its many health benefits. These are attributable in particular to its richness in numerous phytochemical compounds, including anthocyanins, an antioxidant responsible for...
The ABCs of poo demystified
Although it's an intimate and sometimes embarrassing moment, as human beings it's perfectly natural and necessary to have a bowel movement! Optimal digestion means finding the perfect poo! Here are some of the questions you...
Snack guide
Questions and answers about snacks and a wealth of tasty, nutritious and quick ideas! What are snacks for? What's in a balanced snack? A balanced snack should contain protein and carbohydrates....
Broccoli and gas, what to do?
Broccoli is a nutritionally and digestibly rich vegetable. Rich in various vitamins, minerals and antioxidants, it is also prebiotic. Its high prebiotic content is one of the reasons why some people like it more or less...
Summer plants and digestive health
Fruits and vegetables, sources of fiber and prebiotics par excellence. A beneficial combo for your intestinal microbiota, your digestive health and your overall health! Discover these Quebec plants at the start of...
What can I do about bloating on a plane?
Bloating and water retention on the plane? Why and what to do? Check out these tips and plan your diet on board.
Anti-inflammatory diet
Anti-inflammatory food? A trendy or concrete term?
What is inflammation?
What is the anti-inflammatory diet? What to eat to reduce inflammation
Enjoy the raspberries
Check out these recipes featuring raspberries!
Diverticulosis or diverticulitis?
Diverticulosis or diverticulitis? Can it be prevented? Should I limit certain foods?
Bloating: how about limiting the air that comes in?
These different approaches can help improve bloating and swelling.
How does fermentation affect digestive symptoms?
Some fermented foods contain "live" bacteria that appear to help promote better digestive health.
Is it possible to eat well when you work nights?
Here are our top 5 things you need to know to promote a better balance, even in the context of atypical work schedules.
Skin health and microbiota
In acne sufferers, studies show a reduction in intestinal bacterial diversity and a reduction in the Firmicutes/Bacteroidetes ratio, which may contribute to an increase in intestinal permeability.
How does digestion affect energy and vice versa?
Food choices affect daily digestion and energy! By making small changes to your dietary balance, you'll see the digestive benefits, and your gut bacteria will thank you!
Does sleeping well help digestive health?
Did you know that sleep disorders are associated with a higher risk of several diseases such as diabetes, obesity and depression?
Daily diarrhoea: what can help?
Nutrition plays an important role in the treatment of these symptoms. In fact, 84% of people with IBS report that the manifestations seem to be related to the food they eat.
Tips 101 to relieve bloating
Intestinal discomforts are very present in many of our population and drain a lot of energy from those who suffer from them on a daily basis. Bloating, bloating and abdominal distension are common problems.
Fibre, beyond vegetables and fruit!
Everyone knows that fiber is "good for you". But did you know that most people don't get enough fiber every day? According to data collected in 2004 by the Canadian Community Health Survey, women consumed between 15.5 and 17.5 g of fibre per day, and men between 18 and 21 g.
Food additives and digestive health
You're right to be wary of certain words that seem incomprehensible to us when we read the ingredients of a processed product. Many food additives are harmless to health and come from natural sources.
Irritable bowel syndrome: Beyond FODMAPs, what are the different avenues of intervention?
The goal of the nutritional approach is to ensure management of GI symptoms, identify food intolerances (if any), meet nutritional needs and optimize microbial health.
Vitamin D: what's new?
Several studies report that the implications of vitD go far beyond bone health! In fact, many of the body's organs and tissues are thought to possess receptors for vitD, pointing to wider roles than have yet been confirmed!
Beet and sports performance: what's the current situation?
Update August 2024 Do you believe these claims? "Beetroot makes you run longer and faster!" "Beet boosts sporting performance! "Beet nitrates, the new sports supplement par excellence"...
SIBO, not so pretty!
This article will give you a detailed overview of the important information to consider in the context of SIBO.
Kombucha: a sensible choice?
Yes, sugar is an integral part of kombucha production. In fact, this is what polarizes expert opinion on kombucha. On the one hand, it's true that kombucha is a "living" beverage with so-called probiotic virtues.
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