If you’re missing this one key nutrient in your diet you can be increasing your chance of…
- Cardiovascular disease…
- Higher Cholesterol…
- Colon Cancer…
- Loose Stools…
- Weight Gain…
- 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.https://www.youtube.com/watch?v=b-XpjMY_Qkk
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 CellSauce.com/Gut
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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 .
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
- Kidney Beans
- Baked beans
- and Green peas
Now - you can also get your fiber from vegetables like…
- Sweet potato
- Winter squash
- and Pumpkin
And of course you can get fiber from fruits like…
- 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.
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My name is Shawn Walker - and I’ll see you on the next video.