12 Kitchen Staples I Always Have…

My food cupboards aren’t always exotic gateways to gastronomical paradise…but there are a few essentials I always ensure are in stock at casa Karan.

1. Cottage cheese: The protein goblin

Yes, I know it looks like something that’s already been chewed and digested - but cottage cheese is a high-protein, low-fat staple that can be eaten sweet, savoury, or straight from the tub at 1am when your will to cook has vanished. It’s rich in casein, a slow-digesting protein, which makes it a great pre-bed snack for keeping muscles happy through the night while you dream of your better self.

Macronutrient power: ~12g protein per 100g.

Gut bonus: Contains some probiotics depending on the brand, and is generally well-tolerated.

2. Olive oil: Liquid Mediterranean gold

Apart from giving me a glimmer of summer life whilst trapped in sub-zero UK weather, olive oil is a rich source of monounsaturated fats and it’s a cornerstone of the Mediterranean diet. It’s clinically linked to reduced inflammation, improved insulin sensitivity, and longer life. 

Bonus points: Contains oleocanthal, a natural anti-inflammatory compound.

Use: Cook with it, drizzle on everything whilst pretending you're a Tuscan peasant while dipping sourdough (I can’t confirm whether I do this or not)

3. Kefir (Yoghurt or drink version)

Kefir is like yoghurt’s weird, fermented cousin.

It’s a fermented milk drink loaded with live bacteria and yeast; a probiotic powerhouse. Thanks to fermentation, its lactose content is minimal, making it tolerable for most lactose-intolerant folks, and might even help train your gut to handle more lactose over time (colonic adaptation, baby!).

Gut benefit: Improves microbial diversity and reduces gut permeability.

Serving idea: Down it, mix with oats, or add to smoothies!

4. Dark chocolate (70%+ cocoa)

Bitterness never tasted so sweet. If your chocolate has 30% sugar, it's a dessert. If it’s 70% cocoa, it's a polyphenol-rich superfood.

Dark chocolate contains prebiotic fibres, flavonoids, and magnesium, and just 20g gives you up to 2-3g of fibre. Also satisfies sweet cravings without making you feel like a human doughnut.

Prebiotic effect: Feeds good gut bacteria like Lactobacillus and Bifidobacterium.

Pro tip: Don’t sprinkle on curry. Almost anything else…go wild.

5. Kiwis: Your gastroenterologist’s favourite food

My personal fruit MVP. Kiwis are high in vitamin C, fibre, and actinidin, an enzyme that helps digestion.

They’re the Swiss army knife of fruit: slice them into yoghurt, oats, or just bite in like a fruit barbarian. 

Bonus: 2 kiwis before bed may improve sleep latency (PMID: 21669584).

Gut bonus: Improves stool frequency and softness in people with constipation.

Mental bonus: Feels like you’re eating something too exotic for your postcode.

6. Flaxseeds

These tiny omega-3-packed nuggets contain soluble fibre and lignans, which help lower LDL cholesterol and improve estrogen metabolism.

I toss them into smoothies, oats, or yoghurt. Think of them as cholesterol sandpaper…gently exfoliating your insides.

Science bonus: 2 tbsp per day shown to reduce LDL by ~10-15%. 

7. Garam masala (or any spice blend): Diversity in a teaspoon

A teaspoon of mixed spice a day has been shown to boost gut microbiota diversity (PMID: 34050197).

You’re essentially seasoning your way to better gut health. Plus, it makes boring food taste like you tried.

Compounds: Polyphenols, essential oils, and antioxidant compounds that make your microbiome twerk.

Use: In curries, soups, or on roasted veg to pretend you’re finally a fully functional adult.

8. Parmesan cheese

Aged cheeses (over 2 months) like Parmesan are virtually lactose-free, rich in umami, and in some cases contain beneficial microbes.

They’re great for gut-sensitive cheese lovers who still want that hit of savoury bliss without flatulence that sounds like a trombone solo.

Gut bonus: Fermented foods = microbial diversity.

Use: On pasta, eggs, popcorn, or just hunched over the fridge with a knife. No judgement. I’ve been there.

9. Honey: Nature’s antibacterial goo

A controversial one, but when used sparingly, raw honey acts as a eubiotic; promoting the growth of good bacteria while busting biofilms created by bad bugs.

It also contains small amounts of prebiotic oligosaccharides and polyphenols.

Use in yoghurt, tea or drizzled on oats.

10. Frozen mixed veggies

Not glamorous. Not ‘Instagrammable’. But a solid fibre and micronutrient hit.

Broccoli, peas, spinach, carrots; these are gut-healing, prebiotic-rich foods that work in 1000 recipes. Keep them in the freezer. Use liberally. 

Micronutrient bonus: Vitamin A, folate, magnesium, potassium.

Cook time: 1-2 minutes in the microwave. Excuse-proof.

11. Sourdough bread

Sourdough isn’t just bread; it’s bread with a résumé…

Unlike your standard supermarket loaf that has the structural integrity of a damp sock; sourdough is slow-fermented, lower on the glycaemic index, and easier to digest thanks to lactic acid bacteria that partially break down gluten and FODMAPs.

The fermentation process also increases bioavailability of minerals like magnesium and zinc, and helps preserve the bread without chemical nasties.

Gut bonus: Contains more resistant starch, which supports your gut bugs and keeps you fuller longer.

Macros (1 slice ~60g): ~3g fibre, ~6g protein.

Pro tip: Top with cottage cheese and kiwi. Yes. That’s weird. Yes. It works.

Think of it as a probiotic gastronomical rave on toast.

12. Baked beans

Often dismissed as “student food” or “emergency dinner,” baked beans are a nutritional sleeper hit.

They’re rich in soluble fibre, especially pectin, and contain plenty of resistant starch and plant-based protein;  making them great for blood sugar regulation if pre-diabetic or diabetic, gut health, and satiety.

And yes…even in the tinned, tomatoey, supermarket variety; you're still getting the prebiotic benefits and short-chain fatty acid production post-digestion, especially butyrate, which keeps your colon lining happy and inflammation down.

Gut bonus: Beans are high in fermentable fibre; so yes, they may make you gassy. That’s just your microbiome throwing a party.

Macros (1 small tin ~150g): ~7g fibre, ~8g protein.

Pro tip: Look for reduced sugar/salt versions if you want to avoid hyperglycaemic tomato syrup disguised as legumes.

Together, these 12 are my mighty staples thart form the Voltron of metabolic health. No Himalayan herbs, Amazonian bee pollen, or enchanted Peruvian quinoa required.

Just good cheap food, basic science, and the occasional (lots) fart.

P.S if you want more deep dives in health, medicine & science check out my podcast:

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Flaxseeds For Endometriosis?...

If your uterus feels like it’s hosting a monthly UFC fight, science might have some mildly good news (no promises). A recent clinical trial has given us permission to weaponise breakfast toppings and bedtime tea in the hope that they might provide some symptomatic relief against endometriosis…

Researchers in Iran decided to test two remedies on 102 women with confirmed endometriosis. For 8 weeks, participants popped either chamomile capsules (9g/day—roughly 3 cups of tea concentrated into pill form), flaxseed oil (equivalent to 2 tbsp of seeds), or placebo pills. The results were pretty interesting…

1. Pelvic pain: Chamomile/flaxseed groups reported 38% less agony than placebo (p<0.001, remember from last week this p value/number is just a statistical way of saying the result was significant and not just due to chance!)

2. Dyspareunia (painful sex): Scores dropped by 41% vs. placebo (p<0.001)
   

3. Dysmenorrhea (period cramps): Reduced by 33% (p<0.001)

An important caveat is that we don’t have a “cure” for endometriosis and many chronic gynaecological conditions. Some dietary changes may provide symptomatic relief, as outline in this trial but equally this may not work for every single person with endometriosis. 

If you do end up trying something like this, for ease of consumption, it’s probably easier to go for whole or ground seeds. Two tablespoons daily = 6g fiber (mainly soluble which can help to regulate estrogen metabolism, bloating & constipation) + lignans that may block inflammatory estrogen. Sprinkle on oatmeal, blend into smoothies, or mix with spite toward the medical industry’s slow progress…

A caution with Chamomile: The study used a nuclear dose (9g extract/day). Until we know if that turns you into a human sedative, start with 1-2 strong cups of tea daily and titrate up as you desire. 

It’s worth emphasising again, that endometriosis is a condition that has such wide ranging diverse symptoms which may not respond to anything here. One persons strategy may work for that person. Also as a chronic condition, any remedies you do try will be unlikely to work immediately. If you do try a therapy, try to stick with it for * weeks or more…so you can give it an empirical test of science.

The study didn’t report any major side effects but always check with your doctor if you’re on meds. No one wants a chamomile-blood thinner showdown.

Endometriosis research moves slower than my desire to get dressed for a week of night shifts. This trial, while small, is one of the first RCTs proving specific botanicals could dent the pain. It’s not a cure, but for a condition where treatment often involves “remove your organs and pray,” it’s progress.

TL;DR: Chamomile and flaxseeds ≠ magic, but they’re relatively inexpensive, non-invasive and have a low side effect profile. Perhaps worth a shot while we wait for science to invent uterine fire extinguishers.

PMID: 39759908

If you want to learn more easy to action hacks for health, check out my book here:

Update:

My Vitamin D Megadosing Results…

A few weeks ago I made a video about the sorry state of my vitamin D levels. 

Routine blood work. No symptoms. Then bam! A lab result hits me with a vitamin D level of 15.7 ng/ml.

For context that’s not just low…

Under 20 ng/ml? That's severe deficiency. A level so low your skeleton probably filed a complaint to meat-suit HR.

Now, there are clinical guidelines for repletion (fancy way of saying replacement therapy). One includes a 50,000 IU weekly dose, used for short periods under supervision.

But me? I opted for a slightly off-script protocol (which I did as a self experiment, not something for you to try at home!)

I took 17,000 IU per day for 12 days because after chatting with a few colleagues, researching loading protocols, and weighing my risk profile (i.e. no hyperparathyroidism, no kidney issues, no calcium disorders), I went bold.

Then I dropped to 6,000 IU/day for the rest of the month. Re-tested after 4 weeks and lo and behold: Vitamin D = 66 ng/ml.

Now I’ve dropped my maintenance dose to between 2,000–4,000 IU/day depending on sun exposure and diet.

I also made sure I wasn’t pushing myself into hypercalcemia (a real risk in megadosing). I regularly monitored for:

Bones – achy, brittle feeling

Stones – kidney stones

Groans – gastrointestinal pain

Moans – psychiatric symptoms like depression or confusion

Did I feel different? At 15.7 ng/ml, I didn’t feel terrible.

But now, at 66 ng/ml, my mood seems subjectively better, energy is higher, and I don’t fantasise about crawling back into bed at 2pm.

Is it placebo? Is it real?

What I’ve learned is that there is NOT a one-size-fits-all strategy when it comes to supplementation.

Vitamin D is the most over-supplemented, under-understood hormone out there.

Yes; hormone. It’s a prohormone that interacts with calcium-phosphorus balance, immune modulation, and even mood regulation via brain pathways. But what’s “normal” varies wildly based on: Skin tone, age, fat mass (vitamin D hides in fat like secrets in a WhatsApp group), sun exposure, genetic variants, malabsorption (e.g. celiac, Crohn’s, post-bariatric surgery), Liver/kidney disease, Magnesium status (magnesium is a cofactor, like Robin to vitamin D’s Batman).

If you are taking vitamin D, here are some evidence based best practices: 

1. Take with food (fat boosts absorption)

2. Don’t megadose without checking blood levels

3. Re-check 8–12 weeks after starting

4. Watch for symptoms of excess calcium

5. Mind your magnesium intake (400mg/day from food or supplement)

6. Vitamin K2 is also an important co-factor to take with vitamin D as it guides calcium deposition into your bones rather than into your arteries (which you don’t want…)

Conclusion: This n=1 experiment was weirdly empowering. I didn’t realise how depleted I was until I wasn’t. And more importantly, I didn’t realise how nuanced and personalised vitamin D supplementation should be. Not just “Take 1,000 IU and call me in the morning.”

How To Train Your Gut…

If eating lentils any trigger foods turns your stomach into an impromptu live orchestra, it’s not because your gut is broken… it may just be...untrained.

You see, much like your quads after leg day or your pride after a drunken karaoke night with your friends, your gut needs time to adapt. This concept is called colonic adaptation, and it’s one of the most underappreciated physiological superpowers we have.

The colon is home to trillions of microbes who feast on the parts of food you can’t digest…namely, dietary fibre. When fibre hits your colon, these microbes break it down via fermentation, releasing helpful short-chain fatty acids (like butyrate) and, yes, gas as byproducts. (aka bacteria farts)

If you’ve been on a low-fibre diet (or had a gut infection, antibiotics, or been ghosting vegetables for a while), your microbial diversity is probably lower than a reality show contestant’s attention span. So when you suddenly dump a bean salad into your gut, it's anarchy with no crowd control.

Then cue the predictable; bloating, gas, cramps, and the sense that your intestines are preparing for an unwanted release…

The solution is gut rehab. Not glamorous, but essential.

This is not about cutting out fibre forever. That’s like saying you’ll avoid gyms forever because your first leg day made you walk like a cowboy. Instead, it’s about gradual exposure and colonic re-education.

 1. Start low, go slow

Begin with just a quarter cup of high-fibre foods like oats, legumes, or broccoli with each meal. Stick with that for a week. Then bump it up to a half cup the next week. Let your microbes adjust… they literally need time to upregulate specific enzymes to break these fibres down without gassing you out.

2. Reintroduce the offenders

If you have a vendetta against lentils, beans, or garlic. Start with 1/2 tablespoon every day. If you’re still gassy enough to float away, drop to every other day. Think of this like couch-to-5K, but for chickpeas.

3. Understand the adaptation process

Your gut lining and nervous system (yes, it has one) are plastic, meaning they change over time. Regular fibre intake trains your enteric nervous system, boosts mucosal thickness, feeds beneficial bacteria, and even changes your gut motility. It’s metabolic rewiring via plants.

4. Rewire the brain-gut axis

Believe it or not, the gut-brain axis plays a role here too. As your gut calms, your brain’s anxiety about eating those foods reduces. It’s exposure therapy... but instead of spiders, it’s kidney beans.

The golden rule: Don’t starve your microbiome

Avoiding fibre forever might give you short-term relief, but over time, it leaves your microbes starving and your colonic health compromised. No fibre = no fermentation = no butyrate = bad news for your immune system, metabolism, and bowel habits.

TL;DR

• You can train your gut but it just takes time, patience, and fewer sudden dietary U-turns.

• Gas is part of the process. Excessive pain isn’t.

• Microbial diversity is like a resume: the more you’ve got, the more capable you are.

• Fibre is not your enemy. Lack of gradual adaptation is.

So next time your gut throws a tantrum over something fibre related, you might not need to cut them out forever (unless you are allergic!). Just start small, stay consistent, and trust the adaptation process. Your colon is basically a microbial gym…and right now, it's just a little out of shape.

High Tide Friends…

As I’ve become older my friendship circle has diminished, but I don’t think that’s a bad thing.

Recently I was thinking about which friends I would call if I needed an urgent and huge favour and which friends in my contact list would answer the bat-phone and come to the rescue…

Naturally we all have two kinds of friends; High Tide Friends and  Low Tide Friends.

No one wants to say this out loud but unfortunately not all your friends are really your friends.

Some are just...people who happen to have shared a Spotify playlist with you in 2016 and never left the group chat.

But time as a metric on its own isn’t loyalty.

Proximity? That’s just geography.

Low Tide friends are the champagne-popping, holiday-tagging, “you got this bro/babe!” brigade. They love to celebrate you; preferably in well-lit environments with good Wi-Fi.

They are masters of the fire emoji and the well-timed double tap. But bring them a real crisis? An existential collapse? A panic flurry of messages at 2am?

Ghosted. Like you were on a bad Tinder date.

Many of these people may have even known you for years and still don’t really know you.

On the opposite side of the spectrum are your High Tide friends…

These are the unicorns of human connection. The ones who arrive with a metaphorical (or literal) shovel to dig you out.

But now comes the strange part; they’re not always who you expect.

That bff from school who signed your leavers’ shirt? Might vanish like a puff of blue raspberry vape smoke when things get hard. But that quiet colleague you barely noticed? They might one day hold your hand in a waiting room and become family.

Because actions > number of years known.

An example in my personal life is someone I met at an international conference in January of 2024. They initially seemed a bit aloof but over the next few days became a fun new acquaintance. Fast forward to 2025 and in just over a year of knowing them, I can easily say there are one of my best friends.

A high tide friend can walk in five minutes ago and do more for your soul than someone you’ve collected since birth like a friendship Pokémon.

Friendships, like organs, are subject to failure. Some deteriorate quietly. Some explode. 

Many of us don’t realise someone’s a low tide friend until we’re drowning. Sometimes we are the low tide friend. (Don’t worry, you can redeem yourself. Start by replying to that one friend’s voice note from three weeks ago.)

So.. what now? Cherish your high tide people.

Don’t just send them memes… send them presence. Show up. Stay. Check in when it’s messy.

Green Tea In Your Soup?!...

Yes, you read that right. Green tea. In your soup. In your pasta water. In your stock pot.

No, you haven’t stumbled into a Gwyneth Paltrow fever dream. This is something I came across on a “foodbeast” Instagram channel ages ago when I saw someone infusing green tea bags with your instant ramen noodles. I never looked back and it’s surprisingly backed by science.

First of all, why would anyone dunk a green tea bag into their dinner like it’s a thermal spa? Because that little bag of crushed leaves is packed with catechins; most famously EGCG (epigallocatechin gallate). EGCG is a potent polyphenol with antioxidant, anti-inflammatory, and even lipid-lowering properties.

When you steep that teabag in your broth, you're essentially infusing your food with a molecular defence squad. It's like making your pasta water wear body armour.

Catechins reduce oxidative stress, which means they mop up the cellular equivalent of cigarette ash. They modulate gut microbiota, feeding beneficial bacteria and helping to suppress the overgrowth of pro-inflammatory ones.

It's like sneaking spinach into a toddler’s nuggets…but for your pancreas.

Plus if you’re not a fan of the taste, you’re not drinking it and it’s tasteless.

How to actually do this:

Drop 1–2 green tea bags into your stock pot while simmering soup or stew.

Let it steep gently for 10–15 minutes, then fish them out like a culinary surgeon.

You’ll barely taste it, but the phytochemicals are now swimming around in your broth like tiny medicinal dolphins.

Cooking with tea is one of those ideas that I wonder why it never dawned on me. After all, tea bags are little flavor packets and tea leaves are really no different than other herbs. Why not use them for other things than steeping them in water? We all know teas are healthy but tea can also add subtle aromas and light flavors to both sweet and savory dishes. 

The most obvious way to cook with tea would be to use it in place of water. Brew the tea and let it cool to room temperature. Then use it in any recipe that calls for water. Try using tea to cook whole grains like rice, quinoa or millet.

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