Leah Higl | Ideal Nutrition

24 Sep 2021

Sodium Bicarbonate As A Sports Supplement? How To Use It

You probably think of sodium bicarbonate or bicarb soda as that ingredient you have stashed at the back of your cupboard waiting for you to bake some muffins. But bicarb isn’t just an ingredient for tasty baked goods, it is also a substance that can be used to improve athletic performance and is even produced by our own bodies. Bicarbonate has an important role in preventing the buildup of acid. One of the largest producers of bicarbonate in the human body is actually the stomach. When we eat, our body rushes to produce as much stomach acid and digestive juice…

22 Sep 2021

By Leah Higl

Complete Food Chemical Elimination Diet List | What To Eat

Welcome To The Food Chemical Elimination Diet Guide! The food chemical elimination diet guide is also available as a searchable (CTRL+F) PDF download. This is based on the elimination phase of what is known as the RPAH Elimination Diet or The Failsafe Diet. Just a few things to note before you move on to the guide. Only eat food listed as low in food chemicals whilst on the elimination diet. Avoid foods that are moderate to high in food chemicals. Although foods that are moderate in food chemicals may not cause symptoms in less sensitive people. You may wish to…

17 Sep 2021

By Leah Higl

Do You Need To Replace Sodium Losses During Exercise?

When you sweat, you are losing much more than water. You are also losing electrolytes. Sodium and chloride are the most abundant electrolytes in sweat with potassium, magnesium, and calcium present in lower amounts. The typical understanding amongst athletes, particularly in the endurance space, is that you need to replace electrolytes (specifically sodium) during exercise alongside fluids to maintain performance. However, the research done in this space is sorely lacking. Currently, there is only one randomized control trial from 2018 that shows an increase in performance with sodium replacement during exercise. But these results have not been replicated since. Despite…

03 Sep 2021

By Leah Higl

Should You Go Lectin Free? Reviewing The Plant Paradox Diet

What Are Lectins? Lectins are a type of protein found in a range of foods. Lectins are grouped together based on the fact they are all proteins that bind to carbohydrates. This feature protects plants in nature. Although it may actually cause issues with digestion as it makes lectins stable in an acidic environment. The human stomach is acidic to facilitate the breaking down of foods. Lectins are resistant to being broken down in the gut due to being unaffected by this acidity. There are many different kinds of lectins that all have different effects on the human body. Ricin,…

01 Sep 2021

By Leah Higl

What Is The Best Probiotic For You? Strain Specificity

Probiotic supplementation has been at the center of discussion around gut health for decades. But if you are wanting to try a probiotic supplement, it can be incredibly overwhelming to choose what kind of supplement would be best suited to you. I was in the chemist just the other day and walked by a huge range of probiotics, each claiming to have a very specific purpose: IBS, constipation, mood and stress relief, immune support, women’s health, skin support, and even heart health. So are all of these probiotics really that much different from one another, or is it all a…

27 Aug 2021

By Leah Higl

The Complete Low FODMAP List of Foods to Eat and Avoid

Welcome to The Low FODMAP Food Guide! The Low FODMAP Food Guide is also available as a searchable (Ctrl+F) PDF download. This guide contains a comprehensive list of foods and their FODMAP content. If you want to know how to properly implement The Low FODMAP Diet, our blog post specifically on that topic would be the place to go. When using the complete low FODMAP food guide, note the following: Aim to eat low FODMAP serving sizes only whilst on the low FODMAP diet.Portion sizes are per meal/sitting.All fats and oils are low FODMAP. You can even use garlic and…

25 Aug 2021

By Leah Higl

Leaky Gut: A Dietitian’s Review Of The Research

Leaky gut is a hot topic of debate in the medical field. Some medical professionals don’t believe it to be a real condition, whilst others associate it with a range of symptoms and disease states. Research on leaky gut otherwise known as increased intestinal permeability seems to be a bit of a hot mess. Hence why it is not a widely accepted condition but also why it can’t be completely refuted. Proponents of leaky gut syndrome have linked the condition with a variety of other medical conditions and diseases. Saying that leaky gut is the underlying cause of chronic fatigue…

11 Aug 2021

By Leah Higl

Plant-Based Milk: A Dietitian’s Guide

Dairy milk is still the most widely consumed variety of milk, but the plant-based milk industry is growing, and it's growing fast. Plant-based milk has expanded from just soy, almond, and coconut. You can now get milk made from cashews, hemp, oats, rice, quinoa, and sesame among so many other things. Cow’s milk is often the benchmark that we compare other milk to as it is a good source of several nutrients including calcium, protein, vitamin A, B12, and iodine. It is incredibly difficult to find a plant-based milk option that ticks all of these nutrient boxes. However, you should…

04 Aug 2021

By Leah Higl

The 3 Best Dairy-Free Sources of Calcium

Dairy has been considered the gold standard calcium source for decades. This makes sense as it is a very calcium-rich food source that has a high bioavailability compared to most plant-based sources. It is also already widely consumed in many countries in comparison to other non-dairy calcium-rich foods such as small fish with bones. But dairy isn’t for everyone nor is it necessary to get sufficient calcium in your diet. There are so many reasons why someone may want to cut dairy from their diet. These include dairy allergies, lactose intolerance, a general dislike of dairy products, or because they…

16 Jun 2021

By Leah Higl

Glutamine Supplements: Do They Help Gut Health?

Glutamine plays an integral role in gut health. Around 30% of the glutamine that the body produces goes to maintaining and fuelling processes in the gut. What is Glutamine? Glutamine is the most abundant amino acid in the human body. It is often considered conditionally essential, meaning that our bodies can make it itself. Although, there may be times where we must get it from food. Intracellular concentrations of glutamine can be depleted when the body is under a significant amount of stress. This could include things like trauma or sepsis. During these times, the body may not be able…