Fiber
THE IMPORTANCE OF FIBER
Weight loss, especially fat loss, depends on your gut!
Taking in higher amounts of plant fiber helps increase nutrient absorption in the gut, and provides prebiotic support to the gut to make more beneficial bacteria strains. It also helps prevent the bad bacteria from flourishing and contributing to weight gain. We are even at the stage of research where scientists have identified specific gene variants associated with fiber and its role in specifically abdominal fat loss.
Soluble fiber and its gel-like quality provide a barrier to help prevent harmful toxins that can in the long term increase cancer risk. Both soluble and insoluble fiber increases the binding between bile acids, toxins, medications, fat and cholesterol, and excess hormones. It also speeds up transit time and emptying completely to move these excess burdens out of our bodies faster!
More fiber also increases antioxidants in the gut to help control inflammation.
Soluble fiber and its gel-like quality provide a barrier to help prevent harmful toxins that can in the long term increase cancer risk. Both soluble and insoluble fiber increases the binding between bile acids, toxins, medications, fat and cholesterol, and excess hormones. It also speeds up transit time and emptying completely to move these excess burdens out of our bodies faster!
More fiber also increases antioxidants in the gut to help control inflammation.
Let's break down our two sources of fiber
SOLUBLE FIBER
Soluble fiber dissolves in water forming viscous gels. This precious fiber gel bypasses the digestion in the small intestine and is easily fermented by the microflora of the large intestine. The best sources are fruit, especially high pectin fruit such as apples, pears, plums, lentils, beans, and veggies such as carrots, onions, and artichokes.
INSOLUBLE FIBER
Insoluble fibers are not water-soluble. They do not form gels due to their water insolubility but rather act more as a bulking agent in the gut assisting in elimination and the prevention of constipation. Gut conditions such as SIBO often arise from chronic constipation, or sluggish bowels. Insoluble fiber comes largely from whole grains, but also from a variety of fruits, vegetables, nuts, seeds and legumes.
SOLUBLE FIBER
Soluble fiber dissolves in water forming viscous gels. This precious fiber gel bypasses the digestion in the small intestine and is easily fermented by the microflora of the large intestine. The best sources are fruit, especially high pectin fruit such as apples, pears, plums, lentils, beans, and veggies such as carrots, onions, and artichokes.
INSOLUBLE FIBER
Insoluble fibers are not water-soluble. They do not form gels due to their water insolubility but rather act more as a bulking agent in the gut assisting in elimination and the prevention of constipation. Gut conditions such as SIBO often arise from chronic constipation, or sluggish bowels. Insoluble fiber comes largely from whole grains, but also from a variety of fruits, vegetables, nuts, seeds and legumes.
BEST everyday fiber dense foods -
Apples, avocados, berries, pears, beets, carrots, green beans, broccoli, onions, oats, flax seeds, chia seeds, beans, and lentils.
Apples, avocados, berries, pears, beets, carrots, green beans, broccoli, onions, oats, flax seeds, chia seeds, beans, and lentils.
Nuts, Seeds, Fruit, & Beans are all great sources of Fiber
Examples of food intake that would reach 35 grams in a day
- ½ cup of berries
- ½ cup of beans
- 15 nuts
- 4 cups of veggies ( beets, kale, spinach, broccoli, cauliflower)
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