The Power of Fiber ~ Gut Health Boosting Smoothie
Fiber is the compound in plants that provides them with structure. Technically, it is not digestible by humans, but that is exactly why we need it. Commonly it is described as “roughage” and because we are unable to absorb it, it takes toxins, waste, fat, and cholesterol out of the gut as it passes through the digestive system.
There are two kinds of fiber, soluble and insoluble.
Soluble fiber slows down digestion by dissolving in water, and insoluble speeds up digestion because it does not dissolve. It pulls everything with it and can help alleviate constipation.
Fiber & Gut Health
Dietary fiber can help with gut health because when fermented it creates Short-Chain Fatty Acids (SCFAs).
SCFAs
SCFAs are a type of fatty acid that is produced when your intestines ferment fiber. The bacteria this creates helps make up your gut microbiome, or gut flora. This is “good” bacteria in the gut that has many benefits to your health. It can help with irritable bowel syndrome (IBS), support healthy weight maintenance, protects your heart heath and help control blood sugar and diabetes.
Acetate, propionate and butyrate are the three main types of SCFAs.
Meet Butyrate
Butyrate is a byproduct of the natural fermentation process in our gut, also known as a postbiotic. It is a beneficial compound, left behind by fiber. It is also one of the few SCFAs that promote overall health. It not only has anti-inflammatory properties, but it also helps in maintaining the gut wall’s barrier function, repairing the intestinal lining, and reverse leaky gut.
How Much Fiber?
95% of American children and adults are not getting enough fiber in their daily lives. It is recommended that we get around 25-30 grams of fiber every day, but most people are getting 15 grams or less. The more fiber, the more health benefits. I recommend aiming for 40g of fiber per day.
It is recommended to increase your fiber intake over time, and not all at once. That way you avoid constipation, bloating, gas and diarrhea.
What are Fiber-Rich Foods?
To make it simple, all plants and only plants contain fiber.
The foods highest in fiber are leafy greens (spinach, kale), blueberries, raspberries, broccoli, green peas, whole grains, flax seeds, chia seeds, beans, apples, beets, potatoes, Brussel sprouts, quinoa, & farro.
My favorite way to incorporate these nutrients into my diet is by drinking my GUT HEALTH SMOOTHIE. Check out the recipe below.
GUT HEALTH BOOSTING SMOOTHIE
Gut Health Smoothie
Ingredients:
1 cup frozen berries (I like blueberries & strawberries)
1/4 cup fresh cooked beets (no salt added)
1 big handful of spinach or kale
Lemon squeeze
1 slice of fresh ginger root
1 tbsp hemp seeds
1 tbsp chia seeds
1 tbsp flax seeds
1 cup dairy-free milk or water
If you make this recipe and enjoy it, be sure to tag @AKFunctionalNutrition on Instagram!