Are You Missing This Key Nutrient in Your Diet?

Are You Missing This Key Nutrient in Your Diet?

If you’re missing this one key nutrient in your diet you can be  increasing your chance of… 

  • Cardiovascular disease… 
  • Higher Cholesterol… 
  • Colon Cancer… 
  • Diabetes… 
  • Loose Stools… 
  • Constipation… 
  • Weight Gain… 
  • Diverticulosis… 
  • An Unhealthy Gut… 

Plus a few other issues. 

The frightening fact is - only 1 out of 20 people are actually  getting enough of this nutrient in their diet.

Yes - you heard that right - in a room of 20 people - 19 are not  eating enough of this critical nutrient. 

And if you’re on a low carb or keto diet like I am - you better  listen close because you’re at risk of not getting enough of this nutrient. 

Here’s The Critical Nutrient you May be Missing in your Diet

The nutrient I’m talking about is fiber. 

And in just a minute I’m going to tell you what types of fiber you  should be eating… what foods to get it from and how much your  body needs everyday to thrive.

But first lets have a look at exactly what fiber does in the body  because it’s incredibly unique. 

See fiber is found in a number of fruits… vegetables and grains.  

But - it turns out there are two different type of fiber and they do  two very different things. 

The first type of fiber makes up about two thirds of the fiber most  people eat. This type of fiber is called insoluble fiber. 

Insoluble fiber passes through your digestive system nearly  unchanged.  

Your body doesn’t have the enzymes to digest insoluble fiber.  And it does not dissolve in fluids.  

Instead, it absorbs fluids and sticks to other materials to form  stool. By absorbing fluids it leads to softer, bulkier — and more  regular — stools. 

And since your body doesn’t digest or absorb insoluble fiber it  doesn’t count as any calories.  

But calories or not - Insoluble fiber is critical for your health. It  can promote bowel health and regularity. Soften your stools. Plus  it supports insulin sensitivity, and may help reduce your risk for  diabetes. 

Now - the second type of fiber is called soluble fiber and it’s very  unique in how it works in the body. 

When soluble fiber enters the body it dissolves in water and  forms a gel that slows down food’s movement through your  system. And it can help make you feel full.

So if you want to reduce your calorie intake and not feel like  you’re starving all the time… soluble fiber is great. 

Now - after the soluble fiber turns into a gel it moves to the  colon. In the colon your good bacteria feed on this gel. As the  bacteria break down the gel they produce short chain fatty acids  and some B-Vitamins. 

Now - this provides a laundry list of benefits. 

First - since the good bacteria are feeding on the gel… you’re  improving your gut health by increasing the number of good  bacteria and increasing the diversity of the good bacteria. 

Without good gut bacteria you can have an imbalance of good  and bad gut bacteria. Which can lead to inflammatory bowel  disease, obesity, and cancer. 

Plus - when you have an unhealthy gut it can lead to a number of  other serious health issues. 

Which is why it’s critical to maintain proper gut health. And if you  want better gut health check out 

Gut Sauce “Probiotic”

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Now the Second benefit of soluble fiber is the production of short  chain fatty acids and B-Vitamins.  

Short chain fatty acids provide many benefits both in the colon  as well as in the rest of the body.7 

When Short chain fatty acids are produced in the gut, many of them are  used as energy sources. Short chain fatty acids provide approximately  10% of the daily calorie requirement [20].  

Short chain fatty acids also improve gut health. through several partial  effects, including maintaining the integrity of the intestinal barrier, 

producing mucus, preventing inflammation and reducing the risk of  colorectal cancer [21,22,23,24,25].  

Plus - other possible benefits of SCFAs include: 

  • Lower cholesterol 
  • Lower triglycerides 
  • Improved insulin sensitivity and glucose metabolism 
  • Plus Improved immune system function 

Now - because of the way soluble fiber is broken down in the  colon it does create some calories. 

1 gram of fiber can count for 1-2 calories in the form of short  chain fatty acids. And the good news - research shows short  chain fatty acids actually reduce blood sugar levels. 

So now that you know how crucial fiber is to the health of your  body… how much fiber do you actually need on a daily basis? 

Well - according to the mayo clinic… Women should try to eat at  least 21 to 25 grams of fiber a day, while men should aim for 30  to 38 grams a day. 

Now - it’s important to know - you should not just reach for a  fiber supplement. 

Fiber supplements can give you a small boost, but the benefits of  getting your fiber from whole foods is much better.  

Remember - part of the reason fiber is so great for the body… is  from eating different types of soluble fibers that help you diversify  your gut microbiome.

And to generally help your overall health… try to skip the  processed foods. 

Processed foods usually mean less fiber 

Refined foods that don’t contain whole grains or whole wheat are  lower in fiber. This includes white bread and regular pasta.  

Plus juicing is considered processed, since it removes the  insoluble fiber. 

Some of the best high fiber foods to eat are beans like… 

  • Navy beans 
  • Pinto beans 
  • Black beans 
  • Lentils 
  • Kidney Beans 
  • Soybeans 
  • Baked beans 
  • and Green peas 

Now - you can also get your fiber from vegetables like… 

  • Artichoke 
  • Potato 
  • Sweet potato 
  • Parsnips 
  • Winter squash 
  • Broccoli 
  • and Pumpkin 

And of course you can get fiber from fruits like… 

  • Avocado 
  • Pear
  • Apple 
  • Raspberries 
  • Blackberries 
  • Prunes 
  • Banana 
  • and Guava 

Finally, fiber is extremely important if you’re on a low carb diet

Now - if you’re on a low carb diet or a keto diet it’s still crucial  you get enough fiber.  

You’ll just have to cautiously pick and choose the right high fiber  foods to limit your carb intake. 

But remember to diversify your high fiber foods as much as  possible so you get your fiber and help your gut microbiome  flourish. 

Make sure you hit the like button - subscribe to the channel and  turn on notifications so you know when the next video drops. 

My name is Shawn Walker - and I’ll see you on the next video.