Welcome back! Continuing our series regarding leaky gut syndrome. In the last post we talked about restarting your bile and proper bacteria. We will continue the discussion on building your gut bacteria up in the next two posts. This one will be focused on fiber. And you know what that means… dark leafy greens. Now, don’t stick out that tongue at me! LOL!! There are many ways of getting your fiber. First, let’s understand the why.. then we will get to the how.
There is more bacteria in your gut that you could imagine – BILLIONS of tiny creatures that are all VITALLY important to your overall well-being. Beyond how they manage your digestive system, the bacteria in your gut affects how you react to stress, anxiety, depression and a whole host of other challenges. If you have killed them off by ingesting that little purple pill or something like it, we need to nurture them back to health.
SCFAs are the key to gut bacteria health. Short-chain fatty acids (SCFAs) are produced by the gut bacteria when fiber is digested. The colon cells then uses the SCFAs as their primary form of energy. There have been several studies done relating these SCFAs to anxiety and stress-based conditions with positive results.
Why is stress such an issue? Good question. Stress and anxiety break down that delicate barrier layer in the digestive system. Think about when you are highly stressed, how does it affect your gut? Butterflies? Cramping? Upset stomach? All these feelings are translated to a physical response which negatively impacts your overall gut health.
Recommended reading: https://www.amymyersmd.com/article/stress-damaging-gut/
Why is fiber so important to proper gut health? In the next blog post we will discuss pre- and probiotics. Prebiotics are found in many fiber-rich foods. Today, we will focus on fiber itself. Fiber helps protect and feed your gut’s mucosal lining. In a study compiled in 2016 it was found that a fiber-rich diet can increase an intestinal mucosal barrier thickness by as much as five times. This is important to understand because the good bacteria in your gut feed on this mucosal barrier. When this barrier is depleted, breached, or penetrated toxins, bacteria and the like are released into the bloodstream significantly increasing the likelihood of disease.
Recommended reading: https://www.wellnessresources.com/news/fiber-and-your-gut-mucousal-lining
How much fiber is enough? It is recommended that adult men consume 30-38 grams of fiber per day. For women, it is 21-25 grams of fiber per day. Western diets typically consume 7 TIMES less dietary fiber than all other types. That is a crazy number.
Recommended reading: https://www.benefiber.com/fiber-in-your-life/daily-fiber-intake/top-10-high-fiber-foods/
More recommended reading: https://www.healthline.com/nutrition/22-high-fiber-foods
Where do I get my fiber? There are plenty of ways to get your fiber. Just not out of a bottle, please. Obviously, dark leafy greens are great, but not everyone is a rabbit like me! Have you tried making your own granola bars? Nuts and seeds are a great way of getting fiber. Check out my favorite recipe for granola bars. Hummus is a great source of fiber as are all beans and legumes. Still a no? Hmm… avocados? Pears? Figs? Prunes? Apples? All are great sources. I’ll include several links to recipes that are high in fiber below.
Recommended reading: https://blog.myfitnesspal.com/15-high-fiber-recipes-thatll-keep-you-satisfied/
More recommended reading: https://www.eatingwell.com/gallery/11716/high-fiber-dinners-you-can-make-in-20-minutes-or-less/
More recommended reading: https://camillestyles.com/food/high-fiber-recipes/
I’d love to hear where you are getting your fiber. Which recipes did you like? Why? Looking forward to celebrating your successes!
Blessings – E