[LIVE PUBLIC DRAFT]

Following from part one here continues food for thoughts.

• Timing, temperature, and seasons
• Food combination less is better.
• FODMAPs sensitivity 
• Fibre love and hate relationship. 
• Getting to know: gut irritants. 

…With others as follows.

Environment, Temperature and Season

Colder seasons tend to bring worse(r) outcomes, at least for my case. That is – I seem to be more sensitive to how much overall fibre (FODMAPs included) affects me, quite literally soon – after eating. Things are more prone to just sit there. 

Apart from mainstream media articles (here), The literature examining seasonal variabilities on gut distress or levels  is sadly far and few from what I can gather.

Bit off tangent, but in case anyone asks me whether or not cold exposures is “good” for fat loss – I don’t quite subscribe to this. I do not however, for one second disagree with the mechanism (not withstanding repercussions – psychometrics, stress over prolonged periods, for instance). This research review did not posit convincing enough of difference from metabolic standpoint even when combining both types stress response – that is – both cold exposure AND training / energy expenditure.  Likewise, to this meta analysis looking at papers over nearing two decades  between 1990-2021.*

Indeed it all seems to point to  “BAT”  or browning of adipose upon cold exposure. But in terms of overall appetite and hunger? This study generally finds that people tends to inc rease calorie intakes during cold exposure.

Coke/Diet Coke helps? For real?

This actually got a lot of scientific coverage as recently as of February this year. There is a  case study here. Also, how often do you get see the word “Magic” in a research paper?

This case study found that over FOUR (4) litres of Coke throughout 12 hours was required to “completely” dissolve the plant based bezoars. That’s a lot in my opinion. But if it is indeed proclaimed as “complete” removal, then it’s certainly thought provoking.

It appears that Phosphoric Acid is responsible for the mechanism.

For context, the pH / acidity in Colas has a narrow range between 2.6-2.7.  A range between 1.5-2.0 is required to activate pepsin ~ necessary for protein digestion.

Putting myself to the test a couple of weeks close to a month and quarter as I’m typing this, I tried a bunch of different cola brands. Coles, Woolworths, “Ice Cola” (alternative brand seen in Woolies and Spushed), including Coke and Pepsimax ~ all turned out rather ambivalent. Ambigious. Difficult to discern if any, differences. Keeping in mind,  my overall net intake of fizzy drinks are very mild, to say the least (<500ML total).

Apart of mild orogenic workout / training aid (from its small caffeine content, speculatively) – I am yet to find anything of a drastic  or significant improvement per se to the distension.

“The most commonly reported substance used is dark soda (i.e. Coca-Cola, RC Cola, Pepsi), where the acidity from carbonic and phosphoric acid allows for fiber digestion, the sodium bicarbonate act as a mucolytic, and carbon dioxide bubbles penetrate between fibers to increase the surface area for interaction with acid.” ~ Palchaudhuri S. 2021

“ Given the promising outcomes of the Coca-Cola treatment observed in this study, which demonstrated a 100% success rate in dissolving phytobezoars and showed reduced costs and occurrence of gastric ulcers, it is recommended as a primary treatment option for phytobezoars.“ Galan DM & Rabago RL (2024)

(The known) gut irritants so far.

Irrespective food derived or industrial additives I am defenitely cautious.  Here are my suspects so far both old (and new, as indicated) ~

• (Many years suspected) excess intake of tannins – both coffees and tea. Coffees in general appears to be 1/3 less concentrated than tea).
  Coffee to me is a non negotiable throughout all fasting windows. Occasionally in the past  I apologetically may have confused readers that I have changing views on green tea. But as of this year I am increasingly convinced once again that for whatever reason I am sensitive to tea as being more prone to distension response compared to coffees. But, by no means coffee are benign as they too, elicit likewise response, but not as bad.
  
• (Many years suspected) – guar gums.
  Sadly appearing in many coconut cream products. Another interesting side note among thickened creams meanwhile, especially those with carrageenan (code 407, 407A) – these tend to go off / goes rancid / autooxidise MUCH QUICKER than their dairy full fat counterparts. 
• (Many years suspected) sugar alcohols. Xylitols including erythritols ~ all of which are definite no-no for me. Those sugar free gums for instance? Guaranteed bloating within minutes.

Chewing – it matters more than we think.

Interesting trivia about gastro anatomy. In order for the bolus (food matter) to enter the pylorus (beginnings of the small intestine) the entry or hole for this is so small. VERY small  – think about less than  1mm worth opening for food to enter through.; Very small particles at a time (2) .

 “Just add water. Just eat more fibre.” 

If that is simply just the case I would have felt better. Reality proves far more different. 

However, I do take credit on plain, hot water. This – in my experience thus far believe it or not = tends to be best workaround at quelling, or a least,  keeping the distension or gas pressure down.  

Specifically – just plain, filtered or perhaps better fluoride-reduced very warm but not boiling water.

Routinely – after about 4PM or so (about the limit where I stop all coffee and tea intakes), plain hot water is usually what I’ve been doing.

Fibre however, comes with an act of balance. Because there are pros and cons I find, which appears to be very dependent whether it is coming from food or supplement (psyllium husk). I tend to find psyllium husk is a bit more tolerable, but they are still indigestible.

“Food” sources, that is coming from FODMAPs rich lentils, pulses, and all  tend to be complicated to assess. I’d be more inclined to say I am probably more cautious  to these than if I were to use supplement ~ say, psyllium husk.

I am saying complicated because – with food ~ I am referring to those generally accepted as low carbohydrates ~ Brussel sprouts, carrots, pumpkins, green beans  – tends to also carry other enzyme inhibitors.  (Queue the anti plant eating crowd) – Anti nutrients, in other words.

Unsurprisingly, to many in the very low to zero carb community ~ there is something about beef, eggs and salt that ~ for whatever reason, I am more inclined to feel more fine. Early speculation? Somewhat. But this has been a gradual pattern for me over many years.  

Magnesium -it’s complicated. 

Magnesium in my opinion (also years of observation) is among the most glorified, touted “darling” in the health wellness circle. Now, I must admit – I did on many occasions advocate them as non-negotiable. I still however do  take them to this day. But definitely not as compulsive back then. 

The reason why I suspect this being an potential trigger to distension, is due to the interestingly mixed  research out there. This to me, posits one thing. Magnesium exerts a largely individual response based on individual setting, circumstance and contexts. 

“It has been known for a long time that subcutaneous or intravenous injection of magnesium salts in rabbits abolishes or considerably diminishes peristalsis.“ ~ Beleslin DB “Nature of the Peristaltic Block produced by Magnesium”

“Hypermagnesemia reduces colonic peristalsis and interferes with magnesium equilibrium, prolonging its effects. There are rare case reports in the literature discussing this phenomenon, but should be further evaluated for specific patient susceptibility and effects on morbidity and mortality.” Upson SM & Abbasi AA 2022.

Vitamin B1 – interesting and helpful (only in the transit)

I discovered this in ’24 as part of my own ongoing research with AS also while frequenting Ray Peat Forums. Reportedly a number of individuals felt improvements with overall digestion. Anecdotal experiences have also been noted here and here.  The mechanism here is obviously, complicated but it appears to be related to the health of the nervous system which some B vitamins (notably B6 involved, though the amount/dose tends to be viewed with caution) ~  support. 

For context, Thiamine was used to treat “Beri Beri”,  referring to a cluster of symptoms  usually associated with weakness, muscle wasting, tingling and loss of touch sensation on hands and feet. This is also known as “Dysautonomia” where the ANS / autonomic nervous system is compromised, thereby affecting blood pressure, heart rate, digestion and thermal regulation.  EONutrition did a very helpful presentation outlining all of these. 

Having read all the above explains led me to find, coincidentally, for many many years – Betaine HCL supplementation is what I consider a non-negotiable. Namely – low stomach acid = poor digestion = compromised nutritional status = compromised QOL. 

Back to B1, my experiences however, at least so far with more cautious dosing*  has been mixed. Last year in 2024 I began tinkering  with over the monohydrate form  (250mg), split to half bite dosages throughout the day. That led to more feelings of ease; but only for the overall motility, transit or simply – movement. While I don’t think it helps with the actual distension part, immediately per se I would need more time at my end on its other effects. 

*I experimented with 500-600MG amounts; though split into multiple doses. This apparently, equates to approximately a humongous forty four thousand PERCENT over the RDA). 

Conclusion

I think when it comes to fibre being holy grail is mechanically, a false haven. It is trickery at best, at delaying everything.

Plain hot water may be the panacea for the time being, at least on a daily basis.

Winters and cold exposure I find more stressful and distension prone.