Do you also tend to indulge in all sorts of yummy foods during the holidays? Do you accept the feeling of a heavy stomach during Christmas, like Cinderella accepts her family problems? :) Try it differently this year! How to do it, you ask? How to help your digestion, not feel bloated and feel fit even during the holidays? If you combine your meals thoughtfully, eat less fatty and sweet foods with an optimal fiber content, don't overeat and support a varied diet with exercise, then you can experience Christmas with ease and without the occasional guilty conscience. Combine the pleasant with the useful and replace 1-2 meals a day with Mana, which is both healthy and tasty, plus it will support proper digestion. Want to know more? Then be sure to continue reading.
Focus on prebiotics. What are they?
When it comes to proper digestion and optimal nutrition, the topic of probiotics and prebiotics comes up. If you've ever had stomach problems on holiday or - heaven forbid - experienced prolonged use of antibiotics, probiotics will be familiar to you. These are live, health-promoting bacteria that are very similar to the "good" microorganisms in your gut (called the gut microbiome). They optimize digestion, have a positive effect on immunity, neutralize pathogenic bacteria, and are also helpful in blood clotting.
But what about prebiotics, are you familiar with them? These are - simply put - food for the previously mentioned probiotic gut bacteria, to ensure a good functioning of your digestion. But their function doesn't end there. In addition to promoting the growth and activity of health-promoting bacteria, prebiotics also inhibit the activity of potentially dangerous bacteria, or prevent the proliferation of pathogenic microorganisms and the absorption of toxins. They improve the body's defences, regulate intestinal pH and thus promote the absorption of, for example, calcium and magnesium, and have a positive effect on fat and carbohydrate metabolism.
The importance of prebiotics becomes more serious when you realize that optimal digestion has a major impact on your brain function and overall well-being. We're talking about the so-called gut-brain axis here. You can read more here.
But back to prebiotics and their importance for our digestion. If you're now wondering how to ensure your body gets enough of them, we have to speak about fiber. Read on and we'll explain everything.
Connection between a satisfied microbiome, prebiotics and fiber
What we commonly call fiber is actually carbohydrates (polysaccharides and oligosaccharides) of plant origin. In addition to proteins, fats and carbohydrates, fiber is another important macronutrient and a major component of the human diet. It is divided into soluble and insoluble.
Soluble fiber has a prebiotic function in the body and is therefore often referred to as prebiotic fiber. The best natural source of prebiotic fiber is the polysaccharide inulin, which is found, for example, in chicory root, Jerusalem artichoke and yacon tubers, asparagus, garlic, onions and leeks, but also in Mana! You can also find prebiotic fiber in the form of beta-glucans in cereals such as barley and oats. Beta-glucans help maintain normal cholesterol levels and support the immune system. Legumes (such as beans, lentils and peas), nuts, seaweed and algae are also sources of soluble fiber.
The main roles of soluble and therefore prebiotic fiber include:
And what if you don’t get enough fiber?
Lack of fiber in the diet is a common problem today. According to the European Food Safety Authority (EFSA), the recommended daily intake of dietary fiber (RDI) is 25-30 g/day to ensure normal bowel function. However, domestic research indicates that Americans consume only between 10 and 15 g of fiber per day. Fiber intake is generally lower in winter, when we eat heavier meals and less fruit and vegetables.
At the same time, it has been shown that insufficient dietary fiber intake (as we are more likely to consume wheat flour instead of whole grain flour and animal foods instead of sufficient vegetables, fruits and legumes) is closely linked to the development of many diseases. Among other things, it is linked to the development of cardiovascular disease, colorectal cancer, increased risk of stroke and type II diabetes.
Mana has your back not only at Christmas, but all year round!
Do you want to ensure a sufficient intake of fiber and all other essential nutrients without wasting time studying nutritional lables and the composition of different foods? That's fine - reach for Mana! The latest Mark 6 formula gives you 4 g of soluble and 3 g of insoluble fiber in just 1 serving of ManaPowder. In 1 ManaDrink, 3.3 g of soluble and 1.1 g of insoluble fiber. That's a total of more than 2 slices of whole grain bread! However, if you want to lighten your diet throughout the day between the holidays, then a daily dose of ManaPowder will give you—at standard dosage—up to 35 g of fiber in total, and a daily dose of ManaDrinks 26.4 g of fiber. This will easily cover your recommended daily intake.
The best natural source of prebiotic dietary fiber is the polysaccharide inulin, which is found, for example, in chicory root.
Mana contains a total of 8 sources of soluble and insoluble fiber:
But the benefits of Mana are far from over!
Mana is a nutritionally complete food with a balanced ratio of all necessary nutrients: proteins with a complete amino acid spectrum, carbohydrates with a low glycemic index (29), fats with a precisely balanced amount of omega-3 and omega-6 fatty acids and a full spectrum of 38 vitamins and minerals. Together, Mana provides your body with all 42 essential nutrients for body and mind health.
Use ManaPowder instead of flour, add coconut and a few other ingredients and you have perfect coconut balls.
Mana also gives you endless possibilities. You can combine it with your favourite fruits, vegetables or spices. For example, a great option is to have a ManaPowder smoothie made with banana and cinnamon for breakfast to kick-start your microbiome and enjoy a great meal at the same time. With the festive season approaching, you can even make some tasty Christmas cookies with Mana - friendly for your digestion. Take inspiration from our recipes.
Mana is therefore an intelligent starting point if you want to lighten your digestion and stay on top of things at Christmas.
 P. Kohout, E. Chocenská (2007) Průzkum příjmu vlákniny v České republice.
 P. Kohout (2008) Může strava bohatá na vlákninu předcházet rakovině a infarktu?
 Carbohydrates in human nutrition. Report of a Joint FAO/ WHO Expert Consultation. FAO Food and Nutrition Paper No. 66 Food and Agriculture Organization of the United Nations: Rome 1998.
 G. H. Douglas, et al. (2018) Dietary fiber for glycaemia control: Towards a mechanistic understanding. Bioactive Carbohydrates and Dietary fiber.
 Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fiber1 EFSA Panel on Dietetic Products, Nutrition, and Allergies (NDA), EFSA 2010.
 D. Aune et al. (2011) Dietary fiber, whole grains, and risk of colorectal cancer: systematic review and dose-response meta-analysis of prospective studies.
 J. Gojda: Klinická studie: Stanovení glykemického a inzulinemického indexu výživy MANA drink.
 Beta-glukany, Bezpečnost potravin, Ministerstvo zemědělství:
 Diet, nutrition and the prevention of chronic diseases. Report of a Joint WHO/FAO Expert Consultation. WHO Technical Report Series No. 916 World Health Organization: Geneva 2003.
 R. R. Watson and V. R. Preedy (2010) Bioactive Foods in Promoting Health: Probiotics and Prebiotics.
 S. L. Dwivedi et al. (2016) Reference Module in Food Science: Microbiome, Prebiotics, and Human Health.
 M. Y. M. Imran et al. (2021) Chapter 26 - New Formulations and Products in Prebiotic Food: Advances in Probiotics.
 Brett Smiley (2017) How Much Fiber Should I Eat Per Day.