If you’ve ever been told “Don’t swallow your gum – it’ll stay in your stomach for seven years!”, you’re not alone.

It’s one of those childhood warnings that sticks around – but is it actually true?

According to Dr. Rina Fu from Curtin University, the answer is a firm no. “Nothing can stay that long in the digestive tract,” she explained. Thanks to a process called peristalsis – a rhythmic squeezing motion that moves everything through your digestive system – even indigestible materials eventually make their way out the “back end.”

So while chewing gum base isn’t broken down by your body, it doesn’t camp out for seven years either. It just passes through, much like other materials we can’t digest.

What Exactly Is Chewing Gum?

Modern chewing gum isn’t only sugar and flavouring. Dr. Rina explained that gum contains a gum base, flavourings, sweeteners, and special additives that give it that stretchy, chewy feel. One of those additives has a surprising origin: xanthan gum.

“Xanthan gum comes from bacterial secretions,” Dr. Rina said – or, as Asa jokingly put it, “bacteria pee.” Don’t worry, it’s not as gross as it sounds. Certain friendly bacteria produce this natural polymer, known as an extracellular polysaccharide (EPS), to help them stick to surfaces. Food scientists later realised it works brilliantly as a thickener and stabiliser, so they now use it in everything from salad dressings to sauces – and, of course, chewing gum.

More Than Just Gum

Xanthan gum shows up far beyond the snack aisle. You’ll spot it in ice cream, toothpaste, cosmetics, and even cement and concrete. It controls texture and viscosity – basically, how thick or smooth something feels. It’s not a “whole food,” as Dr. Rina pointed out, but food authorities widely approve it and consider it safe.

Should You Worry About Additives?

It’s easy to feel suspicious about any food additive at first, but xanthan gum has gone through extensive testing, and food authorities around the world recognise it as safe. Bacterial fermentation – the process used to make it – is completely natural, and in a way, bridges the gap between science and nature.

As Dr. Rina reminds us, bacteria aren’t always the villains. Many of them play essential roles in producing everyday foods – from thickened sauces to yoghurt, sourdough, and even chocolate puddings!

So What’s the Takeaway?

The next time you’re chewing gum or enjoying a cold scoop of ice cream, take a moment to appreciate the hidden world of microbes that make these textures possible. From tiny bacteria to your favourite sweet treats, science is everywhere – even in something as small as a stick of gum.

And if someone warns you about swallowing it? You can confidently tell them the truth: it won’t stay in your stomach forever – it just takes the scenic route on its way out.

Article supplied with thanks to Sonshine.

Feature image: Canva

The health world is having a protein moment. But dieticians warn our obsession may be starving us of other essentials such as fibre, minerals and phytonutrients.

Protein powders in neon tubs. Protein popcorn. Protein bars disguised as candy. Protein ice-cream. Protein cereals that taste suspiciously like dessert.

Don’t get me wrong—protein is essential. It builds muscle, repairs tissues and keeps you feeling full. But somewhere along the way, our obsession with protein has crowded out other equally important nutrients. And here’s the kicker: when you zoom out on actual public health data, protein deficiency is rare. Most people in developed countries get more than enough each day—often double the recommended intake. Meanwhile, many of us are falling short on:

• Fibre
• Key minerals like magnesium and potassium
• Phytonutrients: plant compounds that quietly protect your cells every day

It’s time to pull the spotlight back onto the supporting cast that’s been waiting in the wings. A body built on only protein is like a house with sturdy walls but no plumbing, wiring or roof. Strong, but incomplete.

The Forgotten Hero: Fibre 

Fibre isn’t flashy. It doesn’t show up in gym selfies or get branded as “sexy” by supplement companies. But it’s the one nutrient that consistently tops the charts for underconsumption. Here’s what makes fibre so underrated:

• Blood sugar balance: Soluble fibre slows digestion, preventing the rollercoaster spikes and crashes that leave you cranky and craving sugar.
• Gut fuel: Fibre is basically a buffet for your good gut bacteria, which produce short-chain fatty acids that lower inflammation and boost immunity.
• Hormone helper: A fibre-rich diet helps regulate estrogen by binding excess hormones and carrying them out of the body.
• Detox without the juice cleanse: Fibre literally keeps things moving, helping your body flush out waste and toxins daily.

Most adults need around 25–38 grams per day. The average intake hovers around just 15 grams per day.

Where to find it: beans, lentils, oats, linseed, chia seeds, vegetables or fruit. Keep in mind, a sudden fibre jump can cause bloating, gas or cramping. Add it slowly—an extra piece of fruit here, half a cup of beans there. And stay hydrated so your digestive system doesn’t stage a protest. 

The Mineral Gap Nobody Talks About

The hype on protein has also pushed us away from caring about minerals. And minerals are like the quiet backstage crew that makes sure the show even runs at all. 

• Magnesium: essential for over 300 enzymatic reactions in the body. Translation: your muscles, nerves and energy production can’t function without it. Yet about half of us fall short.
• Potassium: balances sodium, supports blood pressure and improves heart health. Bananas have good PR but beans, potatoes, leafy greens and coconut water also contain potassium.
• Zinc and selenium: crucial for immune resilience. You don’t notice them working—until you get run down and realise your diet has been slacking. Unlike protein, minerals don’t hog the spotlight. They’re hiding in produce, nuts, seeds and wholegrains—the very foods that get pushed aside when “high-protein” convenience takes over. 

Phytonutrients: The Secret Bodyguards

You know those vibrant pigments that make blueberries blue, spinach green and turmeric golden? They’re not just there for show. They’re working overtime as your cellular security team.

• Flavonoids in berries and citrus reduce oxidative stress—a fancy way of saying they keep your cells young.
• Carotenoids in carrots and squash protect vision and skin.
• Sulforaphane in broccoli sprouts (and other cruciferous vegetables like kale and brussels sprouts) boosts your body’s natural detox system and switches on its own antioxidant defences.

And here’s the wild part: phytonutrients don’t just add “bonus” benefits—they help other nutrients you’re eating work better. For example, vitamin C in an orange is absorbed more effectively because it comes packaged with flavonoids in the fruit. That natural teamwork makes the nutrients more powerful together than they would be alone. A protein shake can’t do that. 

The Protein Trap

Here’s the irony: too much protein can backfire.

• Kidney strain: if you already have compromised kidney function, excess protein creates extra workload.
• Nutrient displacement: loading up on protein bars and shakes leaves less room for foods rich in fibre, minerals and phytonutrients.
• Inflammation: many “protein foods” (bars, snacks, powders) are highly processed and come loaded with sugars, oils and artificial sweeteners that stress your body more than they help.

I’m not trying to demonise protein—I’m just advocating for balance. If you’re lifting heavy, recovering from illness or breastfeeding, your protein needs will be higher. But if your diet looks like this—eggs and protein smoothie for breakfast, chicken salad for lunch, steak for dinner, plus a protein bar in between—you may be overloading one nutrient while starving your body of dozens of others.

How To Shift The Spotlight

Here’s how to bring things back into balance:

• Build your plate by colour, not just protein. Next time you go to the store, ask yourself: how many colours can I put in my basket? Purple cabbage, red capsicums, dark leafy greens, yellow squash. That’s your phytonutrient insurance policy.
• Swap high-protein snacks for high-fibre snacks. Instead of a protein bar, try apple slices with almond butter, hummus with veggie sticks or chia pudding. You’ll get protein plus fibre, minerals and healthy fats. 
• Rethink recovery meals. Yes, muscles need protein. But they also need antioxidants to repair oxidative stress. Add spinach, blueberries or chia into your post-workout smoothie. 
• Trace your shortfalls. Track your diet for a couple days. Are you consistently low in magnesium or fibre? Let that guide your next grocery run instead of just grabbing the highest protein option.

A Reframe We All Need

Protein matters. No-one’s arguing that it doesn’t. But it’s not the only nutrient your body needs to thrive.

Think of nutrition like an orchestra. Protein is the percussion: steady, foundational, always there. But without the violins (fibre), brass (minerals) and flutes (phytonutrients), the music falls flat.

So the next time you see another protein-packed cereal or viral recipe, pause and ask: what’s missing from this picture? Your body doesn’t just need strong muscles. It needs resilient cells, balanced hormones, smooth digestion and a thriving gut microbiome. Those come from the nutrients we’re not talking about enough. Yes, the health world is having a protein moment. But the bigger picture is that most of us already get plenty—while missing the silent essentials: fibre, minerals and phytonutrients. Shifting even one meal a day toward these can noticeably boost your energy, digestion and long-term wellness.

So, go ahead, enjoy your protein shake. Just toss in some spinach, sprinkle linseed on top and pair it with a baked sweet potato. Your future self will thank you.

Article supplied with thanks to Sign of the Times Magazine.

About the Author: Sisi Toro is a Hawaiian-based health educator and speaker who promotes a plant-based life. She enjoys creating recipes, hiking mountains and going to the beach.

Feature image: Canva

Beyond Brain Chemistry: Understanding the Roots of Mental Health

When it comes to mental health, it’s not just about brain chemistry.

Despite popular belief, serotonin deficiency isn’t the only cause of depression or anxiety — and in many cases, it may not even be the main one. Mental health is complex and influenced by many interconnected systems in the body.

Some of the key biological contributors include:

• Inflammation in the brain – Chronic inflammation can disrupt neurotransmitter
  activity and affect how we process emotions.
• Blood sugar irregularities – Fluctuating energy levels and blood sugar dips can trigger irritability, anxiety, and low mood.
• Gut health and microbiome imbalances – The gut and brain are in constant communication, and imbalances in gut bacteria can directly impact mood and stress resilience.
• Nutritional deficiencies – Low levels of zinc, iron, vitamin B12, omega-3s, and protein can affect brain function, energy, and emotional wellbeing.

Why a Holistic Approach Matters

Because mental health is influenced by both biological and psychological factors, it makes sense to take a holistic approach.

Nutrition, gut health, and lifestyle support can work alongside talk therapy and medication —not in place of them — helping you address the root causes rather than just the symptoms.

Working with a qualified naturopath or nutritionist can help identify imbalances, uncover underlying triggers, and create a plan that supports both your physical and emotional wellbeing.

Your mental health is complex — and you deserve care that reflects that.

Your Food Really Can Shape Your Mood

What you eat can either fuel stable energy and balanced brain chemistry… or leave you riding the blood sugar rollercoaster, feeling flat, foggy, or irritable.

The good news? You don’t need an extreme diet to support your mood. Even small changes can make a noticeable difference over time.

A Gentle Next Step

Article supplied with thanks to Kelli Kieselbach.

About the Author: Kelli Kieselbach is a Naturopath and Nutritionist with a passion for a holistic and natural approach to health and wellbeing. Kelli has a special interest in chronic fatigue and chronic pain disorders, and also works to educate Christian ministry leaders in self care and avoiding burnout.

Feature image: Canva

Food prep and cooking are often the first things to go out the window when you’re running on empty. Sound familiar?

This is completely understandable…but also a bit tricky, because nutrition plays a foundational role in supporting your health, especially when managing chronic illness, pain, and fatigue conditions like fibromyalgia, ME/CFS, or long COVID.

The good news? Healthy, nourishing food doesn’t have to be gourmet or time-consuming. With a little planning, you can set yourself up for better days—without burning through your energy reserves.

Below are some simple, low-effort strategies that can make a big difference.

1. Buy Pre-Chopped Veggies

These can be a game-changer on low-energy days. Most supermarkets offer pre-chopped vegetables like:

• Carrot sticks
• Diced pumpkin
• Broccoli florets

Look for them in the fresh or frozen section. Use what you need and freeze any extras to reduce waste and save prep time later.

2. Batch Cook and Freeze Meals

Use your better energy days to prepare for the not-so-good ones. Meals like:

• Bolognese sauce
• Curries
• Quiche
• Soups and stews

These all freeze well and reheat easily. Doubling a recipe while you’re already cooking can give you extra meals without extra effort.

3. Keep Boiled Eggs and Tinned Tuna on Hand

Boiled eggs (in their shells) last in the fridge for up to five days and are great for a quick breakfast or snack.

Tinned protein options like tuna, salmon, or sardines are also shelf-stable, easy to use, and rich in nutrients.

4. Use a Slow Cooker to Your Advantage

If your energy or pain tends to dip later in the day, a slow cooker lets you get cooking done earlier—when you might be feeling more capable.

You can prep ingredients in the morning and let it cook throughout the day. Great for:

• Soups
• Stews
• Curries
• Even a whole chicken

5. Keep Chopped Fruit and Veg Ready to Grab

Cut up some veggie sticks or fruit when you’re feeling up to it and store them in airtight containers in the fridge. Adding a damp paper towel to the bottom helps prevent things like carrot and celery from drying out.

Having healthy food ready to grab means one less barrier to getting your daily nutrients in.

6. Batch Cook Grains and Carbs

When cooking rice, quinoa, pasta, or potatoes, make enough for a few extra meals. This cuts down prep time for later and has an added bonus:

Reheated rice and potatoes contain more resistant starch, a gut-friendly type of fibre that supports digestive health.

7. Try Gentle Meal Planning

Meal planning doesn’t have to be rigid or complicated. Even jotting down a few meal ideas or taking stock of what’s in your pantry can help reduce decision fatigue.

If you live with others, get them involved in the planning or prep. Sharing the load can make a big difference, both practically and emotionally.

Article supplied with thanks to Kelli Kieselbach.

About the Author: Kelli Kieselbach is a Naturopath and Nutritionist with a passion for a holistic and natural approach to health and wellbeing. Kelli has a special interest in chronic fatigue and chronic pain disorders, and also works to educate Christian ministry leaders in self care and avoiding burnout.

Feature image: Canva