Journal – Essential Stacks

A Short Guide To Oligosaccharides (FOS, GOS & More)

Oligosaccharides may be one of the most important types of prebiotic fiber. From fructooligosaccharides (FOS) to less sexy ones like AXOS, there's a bit to unpack. Let's explain it all.

Why Do I Fart So Much? 3 Causes Of Flatulence & How To Fix

Excessive flatulence is no joke...unless of course you’re Jim Carrey in Dumb & Dumber! For the rest of us, let's find out why we fart so much & how we can fix it!

Digestive Enzymes vs Probiotics - Which Is Better?

While digestive enzymes can help break down your food and combat bloating, gas & indigestion...probiotics can help with so much more. Let's see how they compare.

Soluble vs Insoluble Fiber - Which Is Best? (A Dietitian Explains)

What is the actual difference between soluble vs insoluble fiber? And which is best for bowel movements, good bacteria and cholesterol? Let's find out.

Which Kombucha Brand Is Best? GTs vs Kevita vs Health Ade vs Humm

Which kombucha brand tastes the best? How many probiotics are in each? What about sugar, alcohol and caffeine? Let's find out which brand is best!

Is Alcohol Good or Bad For Gut Health? A Dietitian Explains

Is alcohol good or bad for your gut health? Let's see what the latest research says about alcohol and acid reflux, leaky gut, IBS and good bacteria (microbiome).

How To Eat 50g Fiber Per Day - Sample Day of Meals

According to new recommendations, we should all be eating 50 grams of fiber per day. But how is that possible? Let's take a look at a sample day of meals to hit this target.

What Are Probiotics? (A Dietitian Explains Everything)

Probiotics are everywhere. They're in your yogurt, kombucha, kefir and of course, supplements. But what the heck are they and how do they help? Let's find out.

Ultimate Guide to Apple Cider Vinegar (Incl. Buyer's Guide)

With more and more people dusting off their long-neglected bottles of Apple Cider Vinegar, we decided to take a look at what ACV is, how its made and how to use it!

4 Best Ways To Take L-Glutamine (And What To Avoid)

What is the best way to take L-Glutamine powder each day? Obviously, it's best to mix with a beverage, but which is best: water or juice or a shake or even tea?

Is L-Glutamine Fermented? (How We Make Gut L-Glutamine)

There are 4 ways to make amino acids like L-Glutamine: extraction, enzymatic reaction, chemical synthesis and natural fermentation. So which is best for glutamine?

10 Best Glutamine Foods - Ranked From Highest To Lowest

Which foods are high in glutamine? In this article we look at the most popular glutamine-rich foods to see how they stack up against each other, so you can finally discover which is best!

Glutamine vs Glutathione - What’s The Difference & Which Is Best?

In this guide, we look at the differences between glutamine and glutathione, so you can work out which is best for your health. Plus we look at how to get more through food & supplements.

How To Take L-Glutamine For Gut Health - The Ultimate Guide (2025)

Should you take L-Glutamine with or without food? What's the best time of day to consume it? Which drinks does it mix with? Let's see what the research says!

L-Glutamine Dosage Guide - How Much Glutamine Should I Take Per Day?

Should you take 1 gram, 5 grams, 10 grams or more to support gut health? Well, we dug through all the studies to find the answer. Welcome to the ultimate guide to L-Glutamine dosage!

What Is L-Glutamine Made From? (Behind The Scenes)

How is L-Glutamine made? Does it contain corn, wheat or other allergens? Let's go behind the scenes to see how one of America's most popular l-glutamine supplements is made.

What Is Dietary Fiber? The Unedited Expert's Guide

If fiber is a big deal for you, and you want to know what it is, plus the differences between ALL the different types of fiber...then this is the in-depth guide for you.

Arabinoxylan and AXOS Fiber - Our Research Notes

Could wheat & other gluten grains actually be healthy for you? Well, in this article we bring all our research notes together to look at the benefits of Arabinoxylan (AX) and AXOS.

Prebiotics vs Probiotics: A Dietitian Answers All Your Questions

What is the difference between these two similar sounding gut superheroes? And which one is most important for our health? Let's find out.

How Long Does It Take To Digest Food? A Journey Into Your Gut

Let's hitch a ride on a bite of food and travel through your GI tract to find out how long it really takes to digest a meal from start to finish.

Inulin / Chicory Root Fiber - Everything You Need To Know

If you want to know how inulin fiber can help your gut health, then this is the definitive article! It covers all the research we did on inulin, chicory root, FOS & more. Let's geek out!

Common Signs Of Constipation - How To Test For It

Knowing whether you have constipation or another health issue, is very important for making sure you get the right treatment. So let's look at the best tests and tools to consider.

Low FODMAP Diet For SIBO - Does It Actually Help?

Can the low FODMAP diet - which has been made famous for helping with IBS - actually also help with SIBO? Let's see what the research says!

Why Do Farts Smell? A Dietitian Explains #1 Cause & How To Fix

Let's find out why some farts smell really bad, and others don't! Plus the #1 way to you can fix them fast (so we can all stop blaming poor little Mr Schmoogles the dog).

How Much Fiber Is In A Banana, Apple, Broccoli + 7 More

If you've ever tried Googling how much fiber is in your favorite foods...well, finally you can find all the answers in one place. Plus discover which foods are highest in fiber!

High Fiber Foods List - We Analyzed 237 Fiber Rich Foods

We spent 100+ hours researching the exact fiber content of everything from apples to bananas and right through to oatmeal and even spinach. Here's what we found!

Health Ade Kombucha: A Dietitian's Honest Review

Health Ade is the new kombucha kid on the block! But how good is it for you? And how does it stack up against GTs, Kevita and Humm? Let's take a look.

Ultimate Guide to Kombucha - Taste, Recipe & Buyer's Guide

With nearly $5 billion in sales this year alone, kombucha is the king of fermented drinks. But what is it, how do you make it and is it actually that good for you? Let's find out!

A Day of Lazy Keto Meals: 5 Easiest Meals To Cook

Cooking keto can get hard! So in this guide we're going to show you 5 easy keto meals to cook...no matter how lazy you're feeling, you'll nail these.

Kvass 101 - Taste, Recipe, Buyer's Guide & More

What is kvass and is it actually good for you? In this article, we look at both bread and beet kvass...from how to make it to where to buy it, we cover everything.

Kevita Kombucha: A Dietitian’s Honest Review

Is Kevita's Master Brew kombucha actually good for you? And how does it compare to other leading kombucha brands like GTs in terms of taste, probiotics etc? Let's find out!

The Gluten Free Diet For Beginners + Food List

Move over sugar...gluten is the new nuisance nutrient on the block! In this article, we look at what a gluten free diet involves, including which foods you can and can't eat.

Kimchi 101 - Taste, Recipe, Buyers Guide & More

Kimchi-curious? In this guide we look at what kimchi is, describe how it tastes, look at how to make it (easy recipe!), the best ways to eat it, plus a buyers guide to securing the healthiest kimchi!

Ultimate Guide to Resistant Starch (Incl. Food List)

From cooling potatoes to eating green bananas, everyone is looking to up their resistant starch game! In this article, we look at what it is and the best food sources you can try.

Soluble vs Insoluble Fiber Foods - 43 Foods Compared

If you're trying to work out which foods are high in soluble fiber vs insoluble fiber, you've come to the right place! We look at the exact fiber content of 43 popular foods.

GT's Kombucha - A Dietitian's Honest Review

GT's is the #1 selling kombucha in the world. And GT Dave is a legend! But how good is GTs kombucha really...in terms of probiotics, health benefits etc? Let's find out.

Humm Kombucha - A Dietitian's Honest Review

Humm kombucha's claim to fame is that it’s low in sugar. But how good is it really? We look at everything from probiotic count to sugar levels - to see if it is actually worth trying.

Ultimate Guide To Sauerkraut (Incl. Recipe & Buyer's Guide)

Born in China, raised in Germany, and now found on hotdogs throughout the USA. Let's explore the probiotic lovechild of the world - from what probiotics are inside to how to make it.

Kombucha SCOBY: The Ultimate Beginner's Guide

“What does a healthy scoby actually look like?”. Well, in this article, I’m going to answer this, plus your other most popular questions about kombucha SCOBYs.

What is Kombucha? A Dietitian's Guide To Fermented Tea

See kombucha under the microscope and discover what it is made from, what ingredients are actually inside it, as well as how it can potentially benefit and harm you.

Kefir Grains vs Kefir Starter Culture - Which Should You Use?

Kefir grains vs kefir starter...which is best? Let's look at which types of kefir they work with, what they taste like, how many probiotics they deliver, as well as how easy they are to use.

Milk Kefir vs Water Kefir - Which Is Best For You?

Milk kefir vs water kefir...which is best? Well, for us fermentation lovers here at Essential Stacks geeking out on all things probiotics, this is the Bacteria Battle of the decade.

Kefir Grains - The Ultimate Guide For Kefir Lovers

Kefir grains are like the Mariah Carey of the fermented world...they can be magical, but also be a bit of work! So let's find out how to buy or make them, how to store them & use them.

What is Kefir? A Dietitian Answers Top 10 Questions

Kefir is the talk of the probiotic world at the minute. But there is just so much confusion out there about this little yogurt looking drink. In this article, we answer your top 10 questions. Let's go!

Milk Kefir vs Yogurt - Which Is Better For You?

Yogurt is the undisputed #1 food of the fermented world...at least when it comes to consumption. But is it actually better than milk kefir? Let's see what the research says.

The Simplest Kombucha Recipe (Prep: 10 Minutes)

There are 1000s of recipes for making kombucha online. But we worked out the quickest way to make it at home...with minimal fuss. Just 4 ingredients and 10 minutes of your time.

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