Bifidobacterium - one of the most important kind of bacteria that is a natural part of healthy human intestinal microflora.

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 fibre 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 fibre. Read on and we'll explain everything.

Connection between a satisfied microbiome, prebiotics and fibre

What we commonly call fibre is actually carbohydrates (polysaccharides and oligosaccharides) of plant origin. In addition to proteins, fats and carbohydrates, fibre is another important macronutrient and a major component of the human diet. It is divided into soluble and insoluble.

Soluble fibre has a prebiotic function in the body and is therefore often referred to as prebiotic fibre. The best natural source of prebiotic fibre 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 fibre 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 fibre.

The best natural source of prebiotic dietary fibre is the polysaccharide inulin, which is found, for example, in chicory root.

 The main roles of soluble and therefore prebiotic fibre include:

  • Support the growth and function of beneficial gut bacteria.
  • A feeling of satiety, as it increases the volume of digestion in the stomach and slows its emptying, leading to a longer lasting feeling of satiety. The fibre also promotes efficient absorption of nutrients.
  • Speeding up the passage of digestive material through the large intestine, which leads to a reduced risk of constipation - promotes the so-called intestinal motility.
  • Reducing the overall glycemic index of ingested food, thereby helping to regulate blood glucose levels.
  • Fibre actively slows down the absorption of carbohydrates and fats from food. This helps to compensate for diabetes and lowers cholesterol levels, making it also beneficial in the prevention of cardiovascular disease.
  • However, we should not forget to mention insoluble fibre, whose main role in the human body is that it acts as an intestinal brush, i.e. cleans our intestines mechanically. At the same time it promotes intestinal peristalsis and optimal excretion. Insoluble fibre is mainly found in bran, legumes or seeds, but also in vegetables and fruit.

    And what if you don’t get enough fibre?

    Lack of fibre in the diet is a common problem today. According to the European Food Safety Authority (EFSA), the recommended daily intake of dietary fibre (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 fibre per day. Fibre 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 fibre 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 fibre 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 fibre in just 1 serving of ManaPowder. In 1 ManaDrink, 3.3 g of soluble and 1.1 g of insoluble fibre. 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 fibre in total, and a daily dose of ManaDrinks 26.4 g of fibre. This will easily cover your recommended daily intake.

    Mana contains a total of 8 sources of soluble and insoluble fibre:

  • Prebiotic fibre inulin from chicory root: as a prebiotic, it promotes the growth of friendly intestinal bacteria, resulting in stronger immunity, and reduces digestive problems.
  • Oat fibre with beta-glucans: optimises the absorption of cholesterol and thus contributes to the maintenance of normal cholesterol levels in the blood. It also strengthens our immunity.
  • Carrot fibre: has a high proportion of insoluble fibre and thus helps digestion of nutrients and gives a feeling of satiety.
  • Hemp fibre: promotes intestinal peristalsis, thus aiding emptying.
  • Pea fibre: in addition to fibre, peas also contain protein, B vitamins and minerals such as potassium.
  • Fibre from algae (chlorella): is a source of soluble and insoluble fibre, protein and other phytonutrients such as flavonoids with antioxidant effect.
  • Fibre from soy: in small amounts.
  • ManaPowder additionally contains acacia gum (a soluble type of prebiotic fibre), while ManaDrink is supplemented with cellulose (which is an insoluble fibre with the function of a thickener to achieve a creamy and smooth consistency).
  • 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.


    [1] P. Kohout, E. Chocenská (2007) Průzkum příjmu vlákniny v České republice.

    [2] P. Kohout (2008) Může strava bohatá na vlákninu předcházet rakovině a infarktu?

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    [6] D. Aune et al. (2011) Dietary fiber, whole grains, and risk of colorectal cancer: systematic review and dose-response meta-analysis of prospective studies.

    [7] J. Gojda: Klinická studie: Stanovení glykemického a inzulinemického indexu výživy MANA drink.

    [8] Beta-glukany, Bezpečnost potravin, Ministerstvo zemědělství: 

    [9] 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.

    [10] R. R. Watson and V. R. Preedy (2010) Bioactive Foods in Promoting Health: Probiotics and Prebiotics.

    [11] S. L. Dwivedi et al. (2016) Reference Module in Food Science: Microbiome, Prebiotics, and Human Health.

    [12] M. Y. M. Imran et al. (2021) Chapter 26 - New Formulations and Products in Prebiotic Food: Advances in Probiotics.

    [13] Brett Smiley (2017) How Much Fiber Should I Eat Per Day.