The health benefits of fiber and it's side effects.
Dietary fiber is a type of carbohydrate which is sometimes called roughage or bulk.
This comes from plant based foods and can be very healthy for the human body if you
consume the right amounts.
Unlike other carbs, fiber cannot be broken down by the body into glucose, and is instead
fermented by your friendly bacteria as a fuel source.
In today's video we will explore 15 facts and benefits of fiber, which types of fiber
are best and also its side effects.
1. Blood Sugars Whole foods rich in fiber are excellent for
helping to control blood sugar levels. Fibre slows the absorption of sugar into the blood
stream and reduces the risk of developing type 2 diabetes. It also helps your body to
digest carbohydrates better such as fruits and vegetables.
2. Weight Management By helping to keep blood sugars under control,
you are more likely to feel satisfied after you eat. This helps you to maintain a healthy
weight. High fibre foods also tend to be more filling, especially foods rich in soluble
fiber such as avocados and chia seeds.
3. Soluble vs Insoluble Fiber Research shows that soluble fiber is much
healthier for the body because it absorbs moisture in the digestive tract. Your friendly
bacteria in the intestines eats fiber as a fuel source which supports better digestion.
Insoluble fiber also adds bulk to stools but does not absorb moisture. This can aggravate
the colon and cause potential blockages when consumed in large amounts. This often contains
cellulose which the body struggles to break down.
4. Nutrient Absorption Microbiome PNG Fiber is a pre-biotic helping to feed friendly
microbes in the gut. These helper microbes support better digestion and allow your body
to absorb more nutrients from foods that you consume, in the small intestine.
5. Brain Fog If you suffer with brain fog then it is likely
there is something wrong with your digestive system. There are more nerve endings in the
gut than the spinal column, which is why the gut is considered the "second brain". Avoid
breads, pasta, cereals and grains which aggravate the gut, and switch to whole food sources
of soluble fiber. You will soon begin to notice clearer thinking, better memory and concentration.
6. Allergies Consuming fermented vegetables rich in soluble
fiber is an easy way to reduce allergic reactions. Fibre from foods like sauerkraut and kimchi
supports the micro biome, which in turn reduces histamine response from mast cells in the
body. This can reduce hives, itching, asthma and any other allergic reactions.
7. Real Fiber Foods Cruciferous Vegetables When we discuss fiber, we are talking about
whole foods found in nature such as asparagus, celery, zucchini, romaine lettuce, beets,
tomatoes and cucumber. We recommend avoiding refined carbohydrates such as flour, sugar,
grains, rice, bread, cereal, biscuits, and pancakes. These can actually have a negative
effect which tears up the intestinal tract, leading to IBS, diverticulitis and constipation.
8. Inflammation When good bacteria in the gut digest fiber,
they produce short-chain-fatty-acids (SCFAs) such as butyrate. Butyrate is very anti-inflammatory
and can reduce aches and pains in the body such as joint pain, headaches, swelling and
muscle pain.
9. Alzheimer's Early scientific studies suggest that butyrate
also improves brain heath for those with Alzheimer's disease. It does this by reducing a type of
plaque in the brain called amyloid beta. Therefore consuming healthy fibre rich foods can lower
the risk of neurodegenerative diseases.
10. Weight Loss When you consume fibre, your microbes make
butyrate. This naturally lowers insulin resistance in the body so that your cells can make energy
more efficiently. This is excellent for those trying to lose weight, especially when consuming
fermented vegetables.
11. Kidney Stones Studies show that fiber can reduce the risk
of forming stones in the kidneys which can be quite painful. It does this by reducing
the amount of calcium and oxalates which pass through the kidneys. This works particularly
well for post-menopausal women, especially when drinking at least 2 litres of water per
day.
12. Side Effects If you have low amounts of friendly microbes
then you may struggle to digest fibre. You may experience bloating, excessive gas and
stomach pain when you consume fiber rich foods. If this is the case then we recommend consuming
fermented vegetables instead. These are much easier to digest and will help to build up
your micro flora naturally.
13. How To Boost Microbes Probiotics In order to fully enjoy the benefits listed
today, it is important that you have a good established colony of friendly bacteria in
the intestines. Taking a daily probiotic supplement can help, along with consuming sauerkraut
daily.
14. Why Can't I Digest Fibre? Constipation If you do have trouble with bloating or constipation
after eating these foods, it may be because you have taken antibiotics in the past. GMO
foods, artificial sweeteners, pesticides, and hormone fed meats can all lead to the
death of friendly bacteria. Simply clean up the diet, and follow a healthy plan such as
Keto and Intermittent Fasting.
15. When To Avoid Fibre Constipation If you suffer with excessive bloating, diverticulitis,
haemorrhoids, rectal bleeding or constipation you should avoid fibre rich foods. This will
add congestion to the colon and make these problems worse.
Fermented Foods Try consuming sauerkraut, kimchi and fermented
pickles instead, as these will help to solve the underlying problem.
You should also avoid consuming fiber entirely if you suffer with SIBO (Small Intestinal
Bacterial Overgrowth.) You can fix this by consuming apple cider vinegar daily and betaine
HCL in pill form.
As you can see fiber has some fantastic health benefits when it is consumed properly and
from the right sources.
Remember that Soluble Fibre is the best to consume because it absorbs moisture and is
easier for your friendly bacteria to ferment and digest.
Natural soluble fibre rich foods such as green vegetables also provide lots of minerals and
phytonutrients which provide many additional health benefits.
One of the best types of fibre found in nature is called glucomannan fiber, also known as
konjac fiber. This soluble fibre absorbs 50 times its weight in water and keeps you feeling
satisfied and full.
You can find many low carb products on the market made with Konjac flour such as pasta
and rice alternatives.
To learn more about the best places to get your fibre, please see our other video entitled
"Foods Rich in Fiber"
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