The Curious Case of the Blue Poo: A Fun Way to Learn About Your Gut Health

In the first installment of our educational series on gut health we start things off with blue poo and what it can do for you, phew!

We all know that a healthy gut is essential for overall well-being. But how can you tell if your gut is functioning optimally? Well, there's a fun and surprisingly informative way to get some insights: the Blue Poo Challenge!

The blue poo challenge!

What is the Blue Poo Challenge?

The Blue Poo Challenge is a simple test that measures your gut transit time, which is the time it takes for food to travel through your digestive system. This can give you valuable information about your gut health. This challenge originated as part of PREDICT, the world's largest in-depth nutrition study. Researchers at ZOE found a way to measure gut transit time using muffins colored with a vivid blue dye. This dye passes through the digestive system unchanged, resulting in blue stool.

How to do the Blue Poo Challenge:

1. Make some blue muffins: You'll need to bake muffins with a special blue dye that will color your poop. Have a look at our recipie below.

2. Eat two blue muffins for breakfast: Make sure to note the time you eat them.

3. Track your poo: For the rest of the day or the next few days, keep an eye on your poo and note the time you see blue.

4. Calculate your transit time: Subtract the time you ate the muffins from the time you saw blue poo. This is your gut transit time.

   
   

What does it mean?

A healthy gut transit time is generally considered to be between 12 and 48 hours. If your transit time is shorter than 12 hours, it may mean that food is passing through your digestive system too quickly, which can lead to nutrient malabsorption. If your transit time is longer than 48 hours, it may mean that food is moving too slowly, which can lead to constipation and other digestive issues.

What can you do to improve your gut health?

There are many things you can do to improve your gut health, including:

• Eating a healthy diet: Focus on whole foods, fruits, vegetables, and fiber.

• Staying hydrated: Drink plenty of water throughout the day.

• Getting regular exercise: Exercise helps to keep your digestive system moving.

• Managing stress: Stress can affect your gut health. Find healthy ways to manage stress, such as yoga or meditation.

Important Note: The Blue Poo Challenge is not a substitute for medical advice. If you have any concerns about your gut health, please see a doctor, when it comes to your health, it's always better to be safe than sorry.

Blue Poo Challenge Muffins

Ingredients:

• 2 cups (250g) all-purpose flour*

• 1 Tbsp (15g) baking powder

• ½ tsp salt

• ½ cup (120g) buttermilk

• 1 Tbsp lime zest

• 1 tsp vanilla extract

• 1 tsp Wilton Royal blue food coloring

• ½ cup (100g) vegetable oil

• ½ cup (100g) granulated sugar

• ½ cup (100g) dark brown sugar

• 2 large eggs, room temperature

• 1 pint fresh blueberries

• Coarse sugar, for topping

Instructions:

1. Preheat oven to 350°F (175°C). Grease a 12-cup muffin pan with non-stick spray and set aside.

2. In a medium bowl, whisk together the flour, baking powder, and salt. Set aside.

3. In a small bowl, combine the buttermilk, lime zest, vanilla extract, and blue food coloring. Set aside.

4. In a large bowl using an electric mixer, beat together the vegetable oil and sugars until light and fluffy. Add the eggs and beat until just incorporated.

5. Alternately add the flour mixture and buttermilk mixture to the wet ingredients, mixing just until combined. Gently fold in the fresh blueberries, being careful not to crush them.

6. Fill each muffin cup about ¾ full. Smooth the tops.

7. Sprinkle each muffin with coarse sugar.

8. Bake for approximately 25 minutes, or until a toothpick inserted into the center comes out clean.

9. Let cool in the pan for 10 minutes before removing.

Note:

• For a gluten-free version, substitute with a 1-to-1 gluten-free all-purpose flour.