Digestion

Gut Bacteria

Examples:

  • Yogurt
  • Buttermilk
  • Miso
  • Tempeh
  • Fermented Milk
  • Soy Beverages
  • Cereal
  • Sour Cream
  • Cottage Cheese

Probiotics are live beneficial microorganisms that renew and replace healthy gut bacteria.

Examples:

  • Garlic
  • Onions
  • Asparagus
  • Bananas
  • Barley
  • Oats
  • Apples
  • Cocoa
  • Flaxseeds
  • Wheat Bran
  • Seaweed

Prebiotics are carbohydrates that resist digestion and ferment in the colon feeding healthy microflora.

Antibiotics kill off good bacteria as well as bad, resulting in diarrhea. Repeated use can affect gut flora’s ability to fight off common infections.

Weakened microbiota can manifest into digestive issues, like constipation and diarrhea, and may also determine obesity.

Dietary Fiber

Plant-based food that mostly passes through digestive system without breaking down.  Two types of fiber are Soluble and Insoluble. Most plants contain both, but in different amounts.

Soluble Fiber includes plant pectin and gums.  It dissolves in water, creating a gel to aid digestion.  It helps control blood glucose, reducing risk of diabetes.

Insoluble Fiber includes cellulose and hemicellulose.  It does not dissolve in water, and attracts it into the stool, making it easier to pass through the bowels, promoting bowel health and regularity.  It also supports insulin sensitivity and helps reduce risk of diabetes.

Dietary Fiber helps regulate:

  • Body weight
  • Hypertension
  • Cholesterol levels in blood
  • Bowel movements
  • Prevent hemorrhoids
  • Blood sugar levels
  • Satiation

Dietary fiber helps lower:

  • Risk of colon cancer
  • Risk of breast cancer
  • Risk of diabetes
  • Slows down meals and aids digestion
  • 2 servings per day lowers risk of type-2 diabetes by 21%

Too much fiber causes gas, abdominal pain and bloating.  Increasing fiber intake should be done slowly over time. 

Drinking enough water daily is necessary to get the benefits of fiber.

Supplements do not provide vitamins and nutrients found in food, and may be habit forming.

Canned and processed foods have less fiber than fresh, whole foods.

Varieties of grains, fruits and vegetables are needed to get both kinds of fibers.

Summary:
Both soluble and insoluble fiber have their own benefits.  Soluble fiber helps control glucose and cholesterol levels in the blood, while Insoluble fiber promotes digestive system health.

Most fruits & vegetables contain both Soluble & Insoluble fiber.

Fiber Foods Lists:

  • Oats
  • Oat Bran
  • Rice Bran
  • Oatmeal
  • Peas
  • Black Beans
  • Kidney Beans
  • Dried Beans
  • Lima Beans
  • Citrus Fruit
  • Apples
  • Pears
  • Bananas
  • Strawberries
  • Berries
  • Blueberries
  • Blackberries
  • Raspberries
  • Figs
  • Nectarines
  • Apricots
  • Guavas
  • Psyllium
  • Avocados
  • Sweet Potatoes
  • Brussels Sprouts
  • Turnips
  • Flax Seeds
  • Sunflower Seeds
  • Hazelnuts
  • Whole Grains*
  • Whole Wheat Flour
  • Whole Wheat Bread
  • Whole Wheat Pasta
  • Whole Wheat Bran
  • Cereals
  • Corn Bran
  • Brown Rice
  • Couscous
    *Must be 1st listed ingredient item as per FDA
  • Root Vegetables
  • Carrots
  • Potatoes
  • Beets
  • Parsnips
  • Dark leafy Vegetables
  • Onions
  • Celery
  • Cucumbers
  • Courgettes
  • Fruit with edible seeds
  • Guava
  • Green Beans
  • Pulses
  • Lentils
  • Nuts
  • Almonds
  • Coconut
  • Pistachios
  • Walnuts
  • Seeds
  • Pumpkin Seeds
  • Raisins
  • Prunes
  • Dried Plumbs
  • Prune Juice
  • Barley
  • Zucchini
  • Popcorn
  • Fruits Skins
  • Vegetable Skins
  • Tomatoes
  • Cruciferous Vegetables*
  • Cauliflower
  • Cabbage
  • Broccoli
  • Kale

*Should never be consumed raw. These vegetables contain sugar that is difficult to digest. Eating these vegetables raw may lead to a number of gastronomical problems.

  • Artichoke
  • Spinach
  • Split Peas
  • Chickpeas (Hummus)
  • Edamame
  • Baked Beans
  • Quinoa
  • Chia Seeds
  • Dark Chocolate 70-95% Cocoa
  • Dried Fruits
  • Figs
  • Prunes
  • Dates
  • Peanuts
  • Peanut Butter

Too much can lead to cramping or diarrhea

Resources: https://www.benefiber.com/digestive-health/gut-health-101/whats-in-your-gut/

https://www.benefiber.com/fiber-in-your-life/daily-fiber-intake/top-10-high-fiber-foods/

https://www.healthline.com/health/soluble-vs-insoluble-fiber

https://www.healthline.com/nutrition/22-high-fiber-foods

https://www.healthline.com/nutrition/foods-high-in-soluble-fiber

https://www.healthline.com/nutrition/19-best-prebiotic-foods

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