LGR Holistic Wellness

Did you know that there are more microbial cells in the human body than human cells? These microbial cells are between 10 trillion to 100 trillion in quantity and have a symbiotic relationship that defines our overall state of health. This collective is what is known as our gut microbiome.

The gut microbiome is a complex ecosystem of microorganisms that affect our health. They play a massive role in the smooth functioning of several aspects of the body such as:

• Protecting it from potential pathogen threats or invasion.
• Immune system functioning.
• Metabolism.
• Cultivating energy from food sources.

As these microorganisms carry out such an important role in our overall state of health, maintaining an optimum balance between the beneficial bacteria and the harmful ones is essential.

Our gut microbiome’s main source of nutrition is the food we eat. Taking in the right amounts of the right types of food is the most important way to sustain this delicate balance and to ensure the body’s necessary functioning is supported. One essential source of nutrition for our microbiome is fiber.

Fiber supports the gut’s normal functioning. Soon after the bacteria metabolize food, fiber can help with preventing constipation, keeping off extra weight, protecting the joints, boosting the immune system, and even preventing the development of life-threatening illnesses.

Increasing your fiber intake for two consecutive weeks can dramatically alter the composition and state of your gut microbiome by increasing the number of beneficial bacteria, particularly those that break down fiber.

The beneficial effects of fiber on our health have been shown many times over, and we continually hear things like ‘we need to increase our fiber for good health.’ We hear these words because it appears most people don’t ingest as much total daily fiber as they need, which makes them more vulnerable to ill health.

Fiber helps lower the risk of chronic diseases like type-2 diabetes, cancer, and heart disease from developing.

Fiber-Rich Foods You Need For Better Gut Health

No major nutrient group is more important to gut health than fiber as it is the one that directly feeds our gut microbiome. To reap its benefits, all we need to do is eat more fiber. Again, if you eat more fiber for two weeks you will alter the state of your gut microbiome positively.

Here are some fiber-rich foods you can add to your diet:

Probiotics

Probiotics are essentially live microorganisms that are healthy for your gut and overall health. Probiotic foods include yogurt, kimchi, pickles, and other fermented foods.

Prebiotics

Prebiotics are foods that help promote the growth and increase of beneficial bacteria in the gut. Human cells are unable to digest them, instead, they’re broken down by specific microorganisms in the gut and used for fuel.

Several vegetables and fruits are prebiotic-rich. These include broccoli stems, carrot peels, Jerusalem artichokes, onions, garlic, bananas, leeks, and asparagus.

Legumes

Beans and lentils are easy to add to your diet as they can be added to your evening meals as side dishes, or in salads and soups for example. Beans can also be eaten on their own.

Berries

Rich in antioxidants, berries are considered a superfood and are great sources of fiber. They are low in calories which is an obvious plus for many! Examples include strawberries, blueberries, blackberries, and raspberries.

Avocado

Avocado is a great source of healthy fat and fiber. Just one cup of avocado contains 10 grams of fiber. You may eat avocado on its own or add it to your toast or salads. This is also a delicious superfood.

Whole Grains

Nearly all whole-grain foods are rich sources of fiber. Real whole-grain foods include brown rice, whole-wheat pasta, whole-wheat bread, and oats.

Apples

Eating one apple can supply you with 4 grams of fiber. Not only are they a great snack on their own, but they can also be added to salads.

Beets

Beetroot or beets are rich in fiber, manganese, iron, vitamin C, folate, and potassium. They are considered a superfood and are associated with numerous health benefits such as lowering blood pressure and improving blood circulation.

In Summary

Fiber can be found in whole grains, fruits, and vegetables. They carry many health benefits and are essential for your gut’s health. Adding fiber-rich foods to your diet can be easy and super good for you!