Fiber and gut health

Put this info to use in your salads

Dietary fiber is the group of indigestible carbohydrates found in plant-based foods including fruits, vegetables, nuts, seeds, whole grains, and legumes (beans, peas, and lentils). This means that they pass through the stomach and small intestine without being broken down and absorbed into the bloodstream. Food passes through the stomach, the small intestine, and then the large intestine (aka the colon) before it is eliminated.

A benefit of fiber in the stomach is that it takes up space and increases satiety (the feeling of fullness) without adding calories. In the small intestine, carbohydrate, protein, and fat are broken down by digestive enzymes and absorbed into the bloodstream. On the other hand, human digestive enzymes cannot digest fiber.

When fiber reaches the colon, it meets a variety of bacteria that ferment it. This benefits you and your microbes, or should I say that you and your microbes are one. These microbes are part of the microbiome, which is the sum of the bacteria, yeasts and molds that live in and on the human body. A healthy microbiome helps in the following:

• Maintaining the gut barrier, which prevents chemicals that don’t belong in the bloodstream from entering it. Break down in the gut barrier (leaky gut) sets the stage for excessive inflammation, which is linked to many chronic diseases including asthma, arthritis, psoriasis, diabetes, obesity, and heart disease. 
• Production of vitamins and supporting detoxification.  
• Production of short chain fatty acids, which nourish the gut, support healthy weight and balance inflammation.
• Production of neurotransmitters (brain chemicals) involved in regulating mood, memory, and appetite.

In other words, the microbiome is an inner garden that we must tend to. Researchers say that diversity is the sign of a healthy microbiome. This means that having a wide variety of microbes in your gut and feeding them well helps make sure that unhealthy microbes don't grow out of control. Different plant foods have different types of fiber; different fibers have different benefits on the microbiome. Eat a variety of fruits, vegetables, nuts, seeds, whole grains, and legumes to feed your microbiome.



A high-fiber diet supports healthy cholesterol and elimination of toxins by binding to them in the gut for elimination. Adequate fiber and hydration simply help keep things moving for health. Also, plant foods that haven’t been fooled around with too much are rich in vitamins, minerals, and phytochemicals (plant chemicals) that protect against disease by supporting detoxification and reducing inflammation and cancer. There's really zero risk and a lot to gain with a fiber-rich diet.

Without getting too technical, here are tips that help make sure you’re getting enough fiber:

• 

  Bean dip recipe: black beans, almonds,
  olive oil, lemon juice, curry, pepper,  salt

  Fill half of your plate with non-starchy vegetables, which are basically all vegetables except potatoes: asparagus, arugula, beets, broccoli, carrots, collard greens, cucumbers, kale, lettuce, onions, garlic, leeks, peppers, tomatoes, and zucchini.
• Have at least one nice salad per day. Start with romaine lettuce, spinach or arugula. Add vegetables of different colors, cooked or raw. Add proteins like hardboiled eggs, chicken, sardines, or beans. Add an avocado, nuts, seeds, or olive oil for healthy fats. For dressing, I usually have olive oil and a little apple cider vinegar, salt and pepper. It's simple.           
• The fiber resistant starch is found in beans, cooked and cooled potatoes and rice, oatmeal, green (unripe) bananas, and plantains. It’s known for improving metabolism. Cooled red potatoes or sweet potatoes are good in a salad.
• Berries are low in sugar and high in fiber and phytochemicals. 
• Legumes are very high in fiber and good protein sources. Lentils, black beans, and tempeh (fermented soy) are my favorites. Have these instead of meat or eggs occasionally or more often if you like.     
• Among grains, buckwheat, brown rice, oatmeal and quinoa are fiber-rich.
• Grind nuts and seeds in a coffee grinder and add to oatmeal, yogurt, and smoothies. Or mix with a little water and salt to make nut- or seed butter, which goes well on apples, bananas, celery and carrot sticks. Add coconut oil to make a really nice nut butter.     
    

Take it slow as you increase fiber. It might take time for your microbiome to adapt. There might be certain gut issues that complicate all of this, but that's beyond the scope of this post. This is for general wellness and isn’t medical advice. Fiber absorbs water, so drink plenty of water to keep things moving. Eight 8oz glasses of water per day is the basic tip. 

Be wholesome, 
Joe Zastawny