"Fiber is the heart and soul of true gut healing and good gut healing leads to health in everything from your cardiovascular system to your brain's health." - Will Bulsiewicz
We have grown into a lifestyle where people have adopted a diet low in carbohydrates and fiber believing they will make them gain weight.
When talking to people I get asked about carbs and why I eat them when they have been categorized by certain types of diet as something that will make you fat.
There are two types of carbohydrates, those that have been refined (pastries, cakes, pizza, pasta, white bread, anything packed from the supermarket) then are the good carbohydrate that supports our body with enough fiber to maintain a healthy gut.
People tend to eat the most popular carbs that are higher in calories, instead of eating fruits, vegetables, beans, and legumes.
You may have heard about a friend or someone's neighbor that they lost over 50 pounds in one month by cutting carbs.
However, you should know that most of this weight they have lost can be thanks to reducing their water weight since for every gram of carb you eat, you retain 3 to 4 grams of water to help store the energy.
However, with every new diet that comes out and people start losing weight it's the new topic for every conversation instead of opting long term lifestyle changes.
Carbs filled with fiber are not your enemy but the total opposite.
If you are looking to control your weight it's all about your portions and eating nutrient-dense food.
Include plenty of fruits, veggies, beans, legumes, and oats, those foods that have been banned, I promise you you'll be just fine eating them.
Know The Important!... FIBER!
Fiber is directly responsible for balancing our blood sugar and triggering our satiety hormones!
Complex, unrefined carbs found in whole-plant foods are full of fiber, vitamins, and minerals.
They lower blood sugar, prevent diabetes and decrease weight and body mass.
There are 2 types of fiber:
Insoluble : Adds space to our stool and appears to help food pass more quickly through the stomach and intestines. It is found in foods such as wheat bran, vegetables, and whole grains.
Soluble Fiber : Dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. You can find it in oats, beans, apples, citrus fruits, and psyllium.
Did you know?
That when you combine beans with whole grain, you create a complete protein package, ramp up the fiber, and get your protein from a low-calorie, high-nutrient source!
Gluten is a protein found in three specific whole grains: wheat, barley, and rye.
By depriving ourselves of gluten, we lose part of that carbohydrate-processing mechanism = food sensitivity.
Whole wheat improves intestinal integrity and reduces intestinal permeability also called leaky gut.
Sourdough bread has less gluten and is often better tolerated by those who are gluten intolerant. It has a lower glycemic index than other types of bread, meaning that it causes less blood sugar spikes and insulin response.
Women should eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day.
- Whole-grain products
- Fruits (especially those with skin)
- Beans, peas, and other legumes
- Nuts and seeds
6 Benefits of Eating Fiber
- Bowel Movement
- Lowers cholesterol levels
- Helps control blood sugar levels
- Maintains a healthy weight
- Feeds the good bacteria in our intestine
- Reduce the risk of colorectal cancer
How To Include More Fiber Into Your Diet?
- Eat whole-grain foods (quinoa, amaranth, bulgur, brown rice, couscous, oatmeal, buckwheat, etc)
- Include vegetables in every meal
- Snack on fruit or homemade popcorn
- Include chia seeds ( 2 tablespoons have 10 grams of fiber)
- Avocado (contains 6-7 g per half of a piece)
- Don't juice (eliminates the fiber of the vegetables and fruit)
- Eat legumes (beans, chickpeas, lentils, edamame)
- Leave the skin on the vegetable or fruit
So why is so important to eat Fiber Dense food?... since our gut microbiota eats on fiber and has extreme control over the way that we process our food and our metabolism, it doesn't just regulate our metabolism in a calorie-in, calorie-out sense, it is intertwined with our endocrine system, affecting our insulin response.
EAT HIGH-FIBER FOODS!
Resource: Fiber Fueled: The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome by Will Bulsiewicz