JChow (For J-Pouchers or Ostomates, Australian Ingredients) Tasty!

by _dan_
Last updated September 12, 2016 Copy
AmountIngredient$ / daySource
240gFine Powdered Oats$1.77Bulk Powders
135gWhey Protein Isolate$4.18
45gWaxy Maize Starch$0.58
9gLinseed Meal (Flaxseed)$0.10Coles
15gPsyllium Husk Powder$0.46Woolworths
15gLoGI Cane Sugar$0.07Coles
4gTable Salt$0.02Coles
1gGuar Gum$0.06Wray Organic
3gInulin FOS$0.16iHerb
4.8gPotassium Chloride$0.09iHerb
30gCoconut Oil$0.60
12gCocoa Powder$0.10Coles
30mlDouble Cream$0.40Woolworths
2pillNutricology Butyraid$0.30iHerb
2pillBlackmores Immunodefence$0.83Chemist Warehouse
8pillOdourless Fish Oil$0.40Chemist Warehouse
1pillCenovis Men's Multi$0.08Woolworths
Amounts for:
Total Daily Cost:
$10.69Add Ingredients
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Sorry, recipe keeps changing while get a feel for how my system sits with the recipe and I tune things in response. Still, I'll keep it public because I think the information is useful.

Recent Updates:

  • Move closer to isocaloric (33-33-33) profile. I find that as I tweak the recipe, the pouch responds better to lower carbs (probably due to supressing gut bacteria). This profile has lower than average carb without being super-low like Keto, which is more commitment than I'd rather deal with right now.
  • Say bye-bye to rice malt syrup. It made the mixture nice and thick but I could feel my heart pouding about 15 minutes after ingestion. I think that's an insulin spike and doesn't feel right.
  • Since the carb ratio is lower, the mixture feels more "wet" so I added guar gum to thicken it back up.


Since having a total colectomy some years ago (due to UC) the idea of going to full-liquid meal replacement has always been appealing, especially due to ongoing digestive issues with whole foods as they struggle to make their way through my system. Not knowing where to start I happened to stumble upon DIY soylent recipes (Soylent isn't available in Australia). I started with the Australian Soylent 1.0 recipe but have gradually modified it and probably bears little resemblance now.

So obviously this recipe targeted at folks with no colon. If you are an "in-tact" and otherwise healthy human being, there are better probably recipes you can use. I have sought to address some issues that arise specifically for our unique anatomy. Your input is welcome!

Since the recipe isn't nutritionally complete (yet), I'm still having at least one "normal" meal in a day.


  • Higher calories compared to average (2300 vs 2000) since we absorb fewer calories in the GI tract compared to muggles. I will increase the calories until I know I am gaining weight. Will probably end up at 3000.
  • Fibre profile targeted at buttfeel, not mouthfeel; ie, minimising discomfort on the way out, not the way in. Any good blender will give this recipe acceptable mouthfeel so I don't care so much about that.
  • High-sodium (salt) recipe: The colon absorbs few nutrients but one that it does absorb in great amounts is sodium. I have doubled the usual amount to compensate for sodium malabsorption. It's still a fairly small amount so it doesn't affect the taste!
  • Low(er) carbs - carbs feed gut bacteria - good and bad. The bad ones cause overgrowth causing pouchitis.

Specially added ingredients

  • Inulin: Small studies (human and rat) have been shown that inulin supplementation reduces inflammation of pouch mucosa. My personal anectodal evidence seems to agree with this. Leave out this ingredient if you are an ostomate.
  • Psyllium Husk (metamucil): I can't tolerate high amounts of this (makes emptying difficult), but small amounts are better than none at all with regard to buttfeel. Go with any brand, I just happened to have Metamucil in my pantry. Take note that metamucil, even the plain version, has added sugar.

Specially selected supplements

  • Blackmores Immunodefence: I use this specifically because it has the ingredient lactoferrin, which for me has been the most effective non-antibiotic defence against pouchitis. Lactoferrin works by starving intestinal bacteria of iron. I'm not sure if gut bacteria would develop resistance against this like they do with antibiotics, but that might be something to look out for.
  • Butyrate: According to wiki, butyrate possesses both preventive and therapeutic potential to counteract inflammation-mediated ulcerative colitis. Studies have exhibited similar benefits for IPAA (J-Pouch), though the studies aren't particularly thorough. Butyrate is produced by gut bacteria fermenting Inulin, so theoretically you could leave this ingredient out and just increase the inulin above, however that produces too much gas for my liking. The inulin would also be less effective if you were taking an antibiotic for pouchitis, so butyrate could be a better option for people on long term maintenance antibiotics.

Just add water and blend. 1 day's worth of ingredients would make up 1.5L of liquid. Don't add the pills to the recipe, swallow them separately.

Nutrition Facts

Amount Per Day
39% Carb, 27% Protein, 34% Fat
% Daily Values*
Total Carbohydrate229g
Dietary Fiber 104g
Total Fat90g
Saturated Fat46g
Monounsaturated Fat2g
Polyunsaturated Fat0.54g
Omega-3 Fatty Acids6g
Omega-6 Fatty Acids15g
* Percent Daily Values are based on "Australian Government RDIs (Male 19-30)". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: Australian Government RDIs (Male 19-30)Change

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