When we talk about gut health, we mostly think about probiotics. But prebiotics are just as vital. These natural, non-digestible fibres serve as nourishment for your good gut bacteria, helping them to thrive and do their job more effectively. In turn, a well-fed gut microbiome supports not just digestive health, but also mental clarity, immune strength, and feeling fab.
How prebiotics support your gut, brain, and beyond.
What Are Prebiotics?
Prebiotics are a type of dietary fibre that our bodies can’t digest. Instead, they pass through the digestive system to become food for the beneficial bacteria living in our gut. Common prebiotic compounds include inulin, fructo-oligosaccharides (FOS), and galacto-oligosaccharides (GOS), which are found in many plant-based foods like chicory root, garlic, onions, leeks, asparagus, and bananas.
Unlike probiotics, which introduce new bacteria into the gut, prebiotics feed the good bacteria already present encouraging diversity and balance within the microbiome.
Gut Health: The base of health
Your gut is home to trillions of microorganisms, collectively known as the gut microbiome. When this community is well-balanced, it helps to regulate digestion, absorb nutrients, reduce inflammation, and even defend against harmful bacteria.
Prebiotics play a key role in:
Increasing beneficial bacteria such as Bifidobacteria and Lactobacilli
Reducing harmful pathogens by creating an environment they can’t thrive in
Enhancing gut barrier function, helping to prevent “leaky gut” and inflammation
This balanced ecosystem not only promotes smoother digestion but also influences many other areas of health.
Digestive Balance
Regular intake of prebiotics can help with common digestive issues such as bloating, irregular bowel movements, and constipation. They:
Encourage regularity by improving stool consistency and frequency
Promote fermentation that produces short-chain fatty acids (SCFAs), such as butyrate, which nourish the gut lining
Support motility and help food pass more easily through the digestive tract
People who experience IBS or sluggish digestion often find that gradually increasing prebiotic fibre supports long-term gut resilience.
The Gut-Brain Connection
The gut and brain communicate constantly through a network known as the gut-brain axis. Interestingly, about 90% of the body’s serotonin the “feel-good” neurotransmitter is made in the gut. So, feeding your gut microbes with prebiotics can have real mental health benefits.
Research shows that prebiotics may:
Improve mood and reduce stress by promoting healthy neurotransmitter production
Support sleep quality, thanks to their influence on circadian rhythm and hormone balance
In fact, a growing body of evidence supports the use of prebiotics as part of a holistic approach to mental wellbeing.
General Health Benefits
A healthy gut supported by prebiotics doesn’t just improve digestion or mood – it impacts your entire system. Benefits include:
Better immune function – 70% of the immune system lives in the gut
Improved blood sugar balance, as prebiotics can slow glucose absorption
Support for healthy weight management, by increasing feelings of fullness and reducing cravings
Reduced inflammation, which underpins many chronic health conditions
Getting More Prebiotics in Your Diet
Our nutritionist Christina has created the 3pm chocolate bowl, an important meal of the day. This is not for you, but the gut microbiome. It is delicious!
You can also support your gut naturally by including a variety of prebiotic-rich foods in your daily meals. Here are some other great options:
Chicory root (one of the richest sources of inulin)
Jerusalem artichokes
Garlic and onions
Leeks
Asparagus
Green bananas or plantains
Oats
Apples (with skin)
Flax
Cacao
Or, if you’re finding it hard to get enough through diet alone, a good quality prebiotic supplement may help – ideally one that’s gentle and designed to work with probiotics.
Conclusion
Supporting your gut with prebiotics is a simple, natural way to nourish your whole body from your digestive system to your brain. Whether you’re aiming to boost mental clarity, balance digestion, or just feel more energised day to day, adding more prebiotics to your routine is a great place to start.
Your gut is the root of your health and prebiotics are the fuel that keeps it thriving.
Beyond Ozempic: Natural Ways to Boost GLP-1, Tame Ghrelin, and Lose Weight — Slowly but Surely
1. Why Ozempic Works — A Mini-Primer on GLP-1
Ozempic® (semaglutide) is a GLP-1 receptor agonist. It mimics the gut-derived hormone glucagon-like peptide-1, which normally rises after you eat and ❶ slows stomach emptying, ❷ boosts insulin, ❸ suppresses glucagon, and ❹ talks to the brain’s appetite-control centres. Together those actions cut hunger and can trim ≈15 % of body weight within a year. (UVM Blogs)
2. Ghrelin — Your “Growling” Hunger Signal
Ghrelin is made mainly in the stomach; it spikes before meals to make you feel hungry and falls after eating. Keeping ghrelin low-and-steady (instead of spiking) helps curb snacking and late-night rummaging. (Healthline)
3. Ozempic Alternatives: Can Food Imitate Some of Ozempic’s Tricks?
Yes—just more gently. Prebiotic fibres and polyphenols feed gut microbes that churn out short-chain fatty acids (SCFAs). SCFAs stimulate your own GLP-1 and related satiety hormones and may dampen ghrelin, tightening the “brake” on appetite. (PMC, PMC)
Weight loss from food-first strategies tends to be gradual (≈0.25–0.75 kg per week), but side-effects are milder, and the habits benefit blood sugar, cholesterol, and gut health long-term.
Losing weight slowly comes with more benefits such as skin elasticity catching up, your body readjusting, (A plateau is okay) and making sure you are happy with the food you eat, having time to make adjustments to your meal plan.
4. Ozempic Alternatives: The All-Star Prebiotic Fibre Team
Food
Key fibre
Why it helps
Oats & Barley
β-glucan
Thickens gut contents, increases satiety, improves insulin sensitivity; may nudge GLP-1. (PubMed, NPR)
Lowers post-meal glucose and modestly raises GLP-1. (PMC, PMC)
Asparagus
Fructo-oligosaccharides
Feeds butyrate-producing microbes—linked to higher GLP-1.
Unripe Bananas
Resistant starch
Ferments slowly, improving fullness and insulin response. (ScienceDirect)
Garlic, Onions, Leeks
Inulin & FOS
Classic prebiotics that raise SCFAs and may dampen ghrelin swings.
Tip: Aim for 25–35 g of fibre daily, increasing water as you go to sidestep bloating.
5. Polyphenols
Plant pigments (polyphenols) can modulate the gut–brain axis, enhance GLP-1 signalling, and blunt ghrelin. Ozempic Alternatives: Green tea catechins, dark chocolate flavanols, berries, olives, and herbs like rosemary all show promise. (ScienceDirect, Frontiers, PubMed, ScienceDirect)
6. Setting Expectations — Slower but Sustainable
Measure
GLP-1 drug (Ozempic)
Food-first plan
Typical weight loss
10–15 % body weight in 52 wks
5–10 % in 6–12 mos
Onset of effect
Weeks
Days (fullness) / Months (weight)
Cost
£££ (private) / NHS criteria
Grocery bill
Side-effects
Nausea, potential GI issues, rare pancreatitis
Temporary gas/bloating if fibre jumps too fast
7. Ozempic Alternatives: Putting It into Practice – A Sample Day
Time
Meal
Appetite-hormone angle
Breakfast
Overnight oats with chia, chopped kiwi, and ceylon cinnamon
β-glucan + resistant starch + polyphenols
Lunch
Asparagus & lentil salad with garlic-lemon dressing, side of barley-rye sourdough
Prebiotic fibres, protein slows ghrelin rebound
Snack
Handful of walnuts & unsweetened green tea
Healthy fats, catechins
Dinner
Baked cod on leek & Jerusalem artichoke mash, steamed broccoli
Inulin + protein to prolong GLP-1 rise
Dessert (optional)
20 g 85 % dark chocolate
Flavanols for satiety
Add 30 min brisk walking (best first thing before food), 7–8 h sleep, and mindful stress management to further stabilise ghrelin. (ScienceDirect)
8. When Might Medication Still Matter?
If you have type 2 diabetes, BMI > 35, or obesity-related complications, GLP-1 drugs can be life-changing. Discuss options with your GP or a registered dietitian—food and pharmacology aren’t mutually exclusive.
Take-Away
You can lose weight without Ozempic by leveraging foods that naturally raise GLP-1 and quieten ghrelin. The journey is slower, but it nourishes your microbiome, metabolic health, and wallet along the way. Think of prebiotic fibres and colourful, polyphenol-rich plants as daily nudges, gently steering your hormones—and appetite—towards balance.
At Naturobotanica we want everybody to have the best sleep, and we love this recent study from Japan. They examined how protein and fibre intake influence sleep duration and efficiency. It’s about the connection between nutrition and restorative sleep.
Protein’s Role in Sleep Regulation
According to the Journal of Medical Internet Research study, higher protein intake was associated with longer sleep duration and improved sleep efficiency. Protein-rich foods provide essential amino acids, including tryptophan, which supports the production of serotonin and melatonin—key hormones that regulate sleep-wake cycles.
Including lean proteins like fish, poultry, legumes, and nuts in your evening meal may contribute to deeper, more consistent sleep. The steady release of amino acids throughout the night can prevent mid-sleep awakenings and support muscle recovery, further enhancing sleep quality.
The Benefits of Fibre for Sleep
The same study found a positive correlation between fibre intake and sleep quality. Individuals consuming higher amounts of dietary fibre experienced longer, uninterrupted sleep. Fibre helps stabilise blood sugar levels, preventing spikes and crashes that can disrupt sleep cycles.
We recommend incorporating whole grains, fruits, and vegetables into daily meals to promote gut health and support better sleep. A balanced gut microbiome, influenced by fibre intake, has been linked to the production of neurotransmitters that regulate relaxation and sleep patterns.
How to Optimise Your Diet for Better Sleep
Protein in the Evening: opt for lean proteins like chicken, turkey, fish, eggs, or lentils to support melatonin production.
Increase Fibre Intake: Include fibre-rich foods such as oats, quinoa, berries, and leafy greens to help stabilise energy levels before bed.
Pair Protein with Fibre: A balanced meal containing both macronutrients can improve digestion and regulate sleep hormones.
Conclusion
The latest research underscores the importance of diet in achieving restful sleep. By upping the protein and fibre into daily meals, we may experience improved sleep quality, longer rest periods, and overall well-being.
Hormones play a role in regulating many of our bodily functions, from metabolism and mood to reproductive health and energy levels. When hormones are out of balance, we tend to feel it! From fatigue to weight gain, mood swings, and irregular periods. Fortunately, there are natural ways to support hormonal balance, particularly when it comes to oestrogen regulation. A diet rich in cruciferous vegetables, healthy fats, and other hormone-supporting foods, along with targeted supplements, can help to balance your hormones naturally.
The Importance of Oestrogen Balance
Oestrogen is an important hormone for both men and women, though it is more predominant in female reproductive health. If oestrogen levels are out of balance symptoms include irregular periods, mood, and PMS.
Factors that contribute to oestrogen imbalance include:
Chronic stress
Poor liver function
Exposure to endocrine disruptors (e.g., plastics, pesticides, and chemical-laden personal care products)
Diet high in processed foods and low in fibre
Natural solutions such as dietary modifications, lifestyle changes, and supplements can support oestrogen metabolism and help restore balance.
Foods to Support Hormonal Balance
Cruciferous Vegetables
Cruciferous vegetables such as broccoli, contain compounds that aid in Balance Your Hormones oestrogen metabolism and detoxification, such as diindolylmethane (DIM).
Broccoli
Brussels sprouts
Kale
Cauliflower
Cabbage
Healthy Fats
Healthy fats are essential for hormone production and overall endocrine function.
Avocados
Olive oil
Coconut oil
Nuts and seeds (flaxseeds, chia seeds, walnuts)
Fatty fish (salmon, sardines, mackerel)
Other Balance Your Hormones Foods
Fibre-rich foods (whole grains, legumes, fruits, and vegetables) aid oestrogen metabolism.
Fermented foods (sauerkraut, kimchi, kefir, yogurt, miso) support gut health, and important for hormone balance.
Protein sources (eggs, grass-fed meats, tofu, beans, lentils) stabilize blood sugar and support hormone production.
Supplements for Hormonal Balance
While food is the first most important factor of hormone balance, supplements can provide additional support:
Myo-Inositol
A member of the B-vitamin family, myo-inositol supports insulin sensitivity, ovarian function, and hormone balance, especially beneficial for PCOS and menstrual regularity.1
Nutri Advanced Fem balance is a high-strength magnesium glycinate based formula designed specifically to support hormone balance and reproductive health in women. A unique combination of magnesium, myo-inositol, B vitamins, vitamins C and E and calcium. This combination of ingredients not only supports hormone balance, but also fertility, energy production and the nervous system.
Diindolylmethane (DIM)
Derived from cruciferous vegetables, DIM may support healthy oestrogen metabolism, and may reduce symptoms like bloating and heavy periods.
Pure Encapsulations DIM Ultra contains phytonutrients, milk thistle, lipoic acid and amino acids for advanced nutritional support. Broccoli sprout concentrate with a guaranteed level of sulforaphane. Provides silymarin, alpha lipoic acid and n-acetyl-l-cysteine. With the amino acids taurine, glycine and methionine.
Omega-3 Fatty Acids
Found in fish oil and flaxseeds, omega-3s reduce inflammation and brain health.
Bare Biology Omega 3 With 860mg of EPA and 440mg of DHA, the two most important types of omega-3. All made in the UK from sustainably sourced Norwegian fish oil, independently certified pure and fresh and with environmentally conscious packaging.
B Vitamins
B-complex vitamins, especially B6, B12, and folate, play essential roles in hormone regulation, energy production, and mood stabilization.2
Additional Lifestyle Tips for Hormonal Balance
Manage stress: Chronic stress increases cortisol levels, which can disrupt oestrogen, progesterone, and insulin balance. Live in the moment, find your peace, be it gardening doing a jigsaw, painting, yoga, and deep breathing.
Exercise regularly: Get in the routine of walking in the morning before breakfast, consider strength training, cardio, and yoga.
Improve sleep quality: Aim for 7-9 hours of sleep each night to help regulate cortisol and other hormones.
Reduce toxin exposure: Minimise exposure to endocrine disruptors by choosing organic produce when possible, using natural personal care products, and avoiding plastic containers for food storage.3
Conclusion
Balancing hormones naturally is a process that involves nutrient-rich foods, lifestyle modifications, and bioavailable supplements when needed. Be mindful to include cruciferous vegetables, healthy fats, fibre-rich foods, fermented foods, high-quality proteins into your diet. Key supplements to consider are inositol, DIM, omega-3s, and B vitamins. You can support oestrogen metabolism and overall hormonal health. Small, consistent changes can make a significant difference in restoring balance and promoting long-term well-being.
Leaky gut syndrome, also known as increased intestinal permeability, is a condition where the lining of the small intestine becomes damaged, allowing undigested food particles, toxins, and bacteria to “leak” through the intestines and enter the bloodstream. This process can trigger inflammation and may be linked to various health conditions, including irritable bowel syndrome (IBS), autoimmune diseases, and other digestive disorders. Although more research is needed to fully understand leaky gut and its impact on overall health, managing gut health through diet, probiotics, and certain supplements has shown promise in mitigating symptoms and promoting overall well-being.
What Causes Leaky Gut?
Poor diet: Diets high in sugar, alcohol, and processed foods can irritate the gut lining.
Chronic stress: Persistent stress may impair digestion and reduce the production of protective mucus in the gut.
Environmental toxins: Chemicals like pesticides, preservatives, and additives in food can affect the gut barrier.
Medications: Certain drugs, such as nonsteroidal anti-inflammatory drugs (NSAIDs) and antibiotics, can damage the gut lining.
Gut microbiome imbalance: A healthy microbiome is essential for gut health. When bad bacteria outnumber beneficial bacteria, the gut lining may become compromised.
The symptoms of leaky gut are broad and can include bloating, food sensitivities, fatigue, headaches, skin rashes, joint pain, and digestive issues like IBS. While a formal diagnosis may be difficult, supporting gut health through lifestyle and dietary changes can be an effective way to address these symptoms.
Probiotics & Gut Health
Probiotics, which are beneficial bacteria that support the digestive system, are important for maintaining gut health. They help balance the microbiome, prevent harmful bacteria from taking over, and even support the integrity of the intestinal lining. Probiotic-rich foods, such as yogurt, kefir, sauerkraut, and kimchi, are natural ways to introduce beneficial bacteria to the gut. You can also find probiotics in supplement form.
Different strains of probiotics offer different benefits, so understanding which ones may be most effective can be helpful:
Lactobacillus and Bifidobacterium strains: These are the most common probiotics and have been shown to help with overall gut health and support digestive function.
Saccharomyces boulardii: This probiotic yeast may help prevent diarrhoea and is beneficial for managing symptoms of IBS.
Spore-based probiotics: These are known for their resilience and can survive the acidic environment of the stomach. They may help restore microbial balance in the gut.
Studies suggest that probiotics can help strengthen the gut barrier, reduce inflammation, and improve IBS symptoms. If you’re considering taking a probiotic supplement, consult with a healthcare provider to determine the best strain and dosage for your needs.
IBS & Gut Health
Irritable Bowel Syndrome (IBS) is a common digestive disorder that causes symptoms such as bloating, gas, diarrhoea, and constipation. While IBS and leaky gut are not the same, they are often interconnected. A weakened gut lining may lead to inflammation and trigger IBS symptoms, creating a cycle of discomfort. Managing IBS involves a holistic approach to gut health that includes dietary changes, stress management, and in some cases, supplements.
Several diet strategies can help alleviate IBS symptoms:
Short term Low FODMAP diet: FODMAPs are fermentable carbohydrates that can worsen IBS symptoms. A low FODMAP diet limits foods that ferment in the digestive system, such as certain grains, dairy, and legumes.
Increased fibre intake: Fibre aids digestion and can help with both diarrhoea and constipation, though it should be increased slowly to prevent worsening symptoms.
Elimination diet: Identifying and avoiding specific trigger foods may be helpful for managing IBS such as gluten.
Glutamine
Glutamine is an amino acid that serves as a key building block for proteins. It is particularly beneficial for maintaining the health of the gut lining and supporting immune function. Glutamine can help repair the cells that make up the intestinal lining, strengthening the gut barrier and reducing the likelihood of harmful particles passing into the bloodstream.
Research indicates that glutamine supplements may help reduce inflammation in the gut, making it especially valuable for people with conditions like IBS or leaky gut. Foods rich in glutamine, such as meat, eggs, and fish, can help support gut health, but supplementation may be useful in cases of gut dysfunction.
Balanced Diet
A gut-friendly diet is important for maintaining a strong intestinal barrier and reducing inflammation. Here are key dietary strategies to support gut health:
Whole Foods: Minimally processed foods are less likely to contain additives and preservatives that can disrupt gut health. Focus on whole grains, lean proteins, fruits, and vegetables.
Fibre: Soluble and insoluble fibre feed beneficial bacteria in the gut, supporting a healthy microbiome and aiding in digestion. Fiber-rich foods include fruits, vegetables, legumes, nuts, and seeds.
Fermented Foods: Fermented foods, such as yogurt, kimchi, sauerkraut, and kombucha, are rich in probiotics, which help balance gut bacteria and maintain gut health.
Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and chia seeds, omega-3s have anti-inflammatory properties that can help reduce inflammation in the gut.
Reduce Sugar and Processed Foods: Sugar and processed foods can feed harmful bacteria and contribute to inflammation. Cutting back on sugary drinks, sweets, and processed snacks can improve gut health.
Bone Broth & Collagen: Bone broth is rich in collagen and other nutrients that can help strengthen the gut lining. It also contains amino acids like glutamine that support intestinal health.
Life Balance for better Gut Health
Manage Stress: Chronic stress can weaken the gut lining and exacerbate symptoms of IBS and leaky gut. Techniques like mindfulness meditation, yoga, and deep breathing exercises can help lower stress levels.
Exercise Regularly: Regular physical activity promotes healthy digestion and supports a balanced microbiome. Aim for moderate exercise like walking, swimming, or cycling.
Sleep: Poor sleep can disrupt the gut microbiome and weaken immune function. Establish a regular sleep routine and aim for 6–8 hours per night.
Limit Alcohol and Caffeine: Both alcohol and caffeine can irritate the gut lining and disrupt the balance of bacteria. Reducing or avoiding these substances can benefit your gut health.
Supplements to support Gut Health
In addition to probiotics and glutamine, there are several other supplements that may support gut health:
Digestive Enzymes: These enzymes help break down food and improve nutrient absorption, making them beneficial for people with digestive disorders.
Prebiotics: Prebiotics are fibres that feed beneficial bacteria in the gut. They are found in foods like garlic, onions, asparagus, and bananas.
Zinc: Zinc plays a role in gut barrier function and immune health. Studies suggest that zinc supplementation may improve leaky gut symptoms.
Conclusion
Leaky gut syndrome, while not fully understood, is linked to various digestive symptoms. If we can focus on gut health through a combination of diet, lifestyle changes, and targeted supplements like probiotics and glutamine, it may be possible to strengthen the gut lining, reduce inflammation, and improve symptoms associated with leaky gut.
If you’re experiencing symptoms or want to improve your gut health, consider consulting a healthcare provider or nutritionist for personalized guidance on the best strategies for your situation.
Ref
Gecse K, Róka R, Séra T, et al. Leaky Gut in Patients with Diarrhea-Predominant Irritable Bowel Syndrome and Inactive Ulcerative Colitis. Digestion. 2012;85(1):40-46. doi:10.1159/000333083
Lindheim L, Bashir M, Münzker J, et al. Alterations in Gut Microbiome Composition and Barrier Function Are Associated with Reproductive and Metabolic Defects in Women with Polycystic Ovary Syndrome (PCOS): A Pilot Study. Yu Y, ed. PLoS One. 2017;12(1):e0168390. doi:10.1371/journal.pone.0168390
Martin CR, Osadchiy V, Kalani A, Mayer EA. The Brain-Gut-Microbiome Axis. Cell Mol Gastroenterol Hepatol. 2018;6(2):133-148. doi:10.1016/j.jcmgh.2018.04.003
Hollander D. Intestinal permeability, leaky gut, and intestinal disorders. Curr Gastroenterol Rep. 1999;1(5):410-416. doi:10.1007/s11894-999-0023-5
Fasano A. Leaky Gut and Autoimmune Diseases. Clin Rev Allergy Immunol. 2012;42(1):71-78. doi:10.1007/s12016-011-8291-x
Maes M. Leaky gut in chronic fatigue syndrome: A review.
Salem I, Ramser A, Isham N, Ghannoum MA. The Gut Microbiome as a Major Regulator of the Gut-Skin Axis. Front Microbiol. 2018;9:1459. doi:10.3389/fmicb.2018.01459
Harvard Health Publishing – Articles on gut health, the importance of diet, and probiotics:
National Institutes of Health (NIH) – Research papers and articles on intestinal permeability, glutamine’s role in gut health, and IBS:
Gastroenterology Research and Practice – Peer-reviewed research on probiotics, IBS, and their role in gut health:
British Society of Gastroenterology – Information on IBS, diet, and gut health management
There are so many different diets out there, from Carnivore to vegan, from intermittent fasting to keto, the most important factor lies in satiety. Satiety often gets lost amid the latest trend, or the latest ‘can eat/can’t eat trend’. Satiety refers to the feeling of fullness and satisfaction that comes AFTER eating, signalling to the body that it has had enough fuel. Unfortunately, many popular diet plans overlook this, leaving people feeling hungry and prone to overeating. By being mindful on satiety, we can feel confident in more effective, sustainable, and enjoy our latest diet plan.
Understanding Satiety
Satiety is the body’s natural way of telling us to stop eating. It helps us regulate food intake, ensuring that we consume enough energy to meet our needs without going overboard. Satiety is influenced by hormones, the types of foods we eat, and even the rate at which we consume our meals.
The process starts in the stomach and intestines, where stretch receptors sense the volume of food being eaten. As digestion progresses, hormones like ghrelin (which stimulates hunger) and leptin (which signals satiety) are released in response to nutrient absorption. These hormones communicate with the brain to either promote or suppress further eating. The more effectively these signals are balanced, the better we can regulate our appetite and avoid overconsumption.
Why Satiety is Overlooked in the latest Diet Plans
Many diet plans focus on calorie restriction or manipulating macronutrient ratios—without always considering how these factors impact feelings of fullness. Low-fat diets, for instance, may cut out essential fats that contribute to prolonged satiety. Similarly, low-carbohydrate diets might limit foods like whole grains and fruits with skins, which provide fibre, an important component for promoting fullness.
With regards to weight loss, some plans promote meal plans that are so low in calories that they leave people constantly hungry. When hunger is ignored or mismanaged, the likelihood of binge-eating or abandoning the diet altogether often increases eventually. Additionally, certain “quick fix” or highly restrictive diets can ignore the importance of a balanced nutrient intake, further undermining the satiety signals the body naturally sends.
Without being mindful around satiety, people often find themselves on a rollercoaster of cravings, low energy, and mood swings—factors that make sticking to any diet plan far more difficult than it needs to be.
Satiety and Nutrient Density
Satiety in a diet plan lies not in cutting calories but in enhancing nutrient density. Foods that are rich in essential nutrients—such as fibre, protein, and healthy fats—tend to keep us feeling full for longer, while low-nutrient foods (like processed snacks) can leave us feeling hungry again soon after eating.
Fibre
Dietary fibre, found primarily in fruits, vegetables, legumes, and whole grains, is important in promoting satiety. Fibre adds bulk to our meals without adding too many calories, which can help stretch the stomach and signal fullness. It also slows down digestion, leading to a more gradual release of energy into the bloodstream, preventing spikes and crashes in blood sugar levels.
Studies have shown that high-fibre meals can reduce overall calorie intake by promoting feelings of fullness and reducing hunger between meals. Soluble fibre, in particular, forms a gel-like substance in the gut, which can further support satiety and help with weight management.
Protein
Protein is a satiating macronutrient (carbohydrates, fats, and proteins). Research suggests that high-protein meals increase levels of satiety hormones while reducing levels of ghrelin, making it easier to stay full for longer periods. This is one reason why diets higher in protein—such as those that include meats, eggs, and plant-based protein sources—can be more effective in promoting weight loss and muscle maintenance.
For instance, breakfast is a great time to introduce protein into the diet. Eggs or Greek yogurt have shown to reduce hunger and calorie intake later in the day compared to a carb-heavy breakfast like cereal or toast.
Fats are good
Fats are good (unsaturated), plus they are great for satiety. Unlike carbohydrates, fats take longer to digest, keeping the stomach fuller for longer. Additionally, fats trigger the release of cholecystokinin (CCK), a hormone that signals to the brain that we are full. Including sources of healthy fats, such as avocados, nuts, seeds, and raw extra virgin olive oil, can improve the feeling of satiety after meals.
However, some fats are not so good. Trans fats and excessive saturated fats, often found in processed foods, may not have the same satiating effects as unsaturated fats found in whole foods. So, let’s focus on incorporating healthy fats and omegas into your meals, rather than eliminating fats entirely.
Meal Timing and Mindful Eating
Timing and the way we eat can also influence satiety. Many diet plans focus solely on what to eat but neglect the importance of how and when to eat. Mindful eating practices and proper meal timing are important too. Are you enjoying what you are eating? It is perfectly possible to diet, feel satiety with foods you enjoy.
Eat Slowly, give your body time to release those signals
I think too many people rush through meals without paying attention to how much they are eating. However, it takes about 20 minutes for the brain to register fullness. When we eat quickly, we are more likely to overeat because we haven’t given our body enough time to send those satiety signals. By slowing down and savouring each bite, we can recognise fullness and prevent overeating.
6 High Satiety foods
Grass-fed beef
Chicken
Eggs
Peanut butter
Berries
Greek yogurt
Conclusion
Satiety is the body’s way of keeping us balanced and nourished, a concept we must remember in these modern diet plans. Be mindful on satiety and remember that we do not need to feel starving through a diet plan, if weight loss is the focus. Instead focusing on nutrient-dense foods that promote fullness—such as fibre, protein, and healthy fats.
Satiety is not only more effective for weight management but also promote a healthier, more positive relationship with food.
We all know our probiotics, but what about prebiotics and postbiotics. We take a look at the latest research in this symbiotic relationship within our gut microbiota.
These biotics work together to maintain our gut health, which in turn looks after us, increases our strength, health and immunity. The role of prebiotics in supporting probiotics, which then produce beneficial postbiotics. We will explore six of the best prebiotics, the probiotics they support, and the postbiotics they produce.
The Basics
Prebiotics
Prebiotics are foods that probiotics love. They give sustenance and promote the growth and activity of beneficial microorganisms in the gut. They essentially serve as food for probiotics.
Probiotics
Probiotics are live microorganisms that, when consumed in adequate amounts, confer health benefits to the host. They are often referred to as “good” or “friendly” bacteria.
Postbiotics
Postbiotics are bioactive compounds produced by probiotics during fermentation. These include short-chain fatty acids, peptides, and other metabolites that have various health benefits.
Six of the Best Prebiotics
1. Inulin
Source: Chicory root, garlic, onions, leeks, asparagus, and bananas.
Probiotics Supported: Bifidobacteria and Lactobacilli.
Postbiotics Produced: Short-chain fatty acids (SCFAs) such as butyrate, propionate, and acetate.
Inulin is a type of soluble fibre that is fermented by gut bacteria, leading to the production of SCFAs. These SCFAs are crucial for maintaining gut health by providing energy to colon cells, reducing inflammation, and enhancing the gut barrier function.
2. Fructooligosaccharides (FOS)
Source: Blue agave, yacon root, garlic, onion, chicory root, and Jerusalem artichokes.
Probiotics Supported: Bifidobacteria.
Postbiotics Produced: SCFAs, lactic acid.
FOS are short chains of fructose molecules that stimulate the growth of bifidobacteria in the colon. This fermentation process results in the production of SCFAs and lactic acid, which help in lowering the pH of the gut, inhibiting the growth of pathogenic bacteria.
3. Galactooligosaccharides (GOS)
Source: Beans, lentils, chickpeas, and dairy products.
Probiotics Supported: Bifidobacteria and Lactobacilli.
Postbiotics Produced: SCFAs, lactate.
GOS are derived from lactose and are known to enhance the growth of beneficial bacteria like bifidobacteria and lactobacilli. These prebiotics are particularly beneficial for infants as they are found naturally in human milk.
4. Beta-Glucan
Source: Oats, barley, mushrooms, and seaweed.
Probiotics Supported: Bifidobacteria and Lactobacilli.
Postbiotics Produced: SCFAs.
Beta-glucan is a type of soluble fibre that has been shown to boost the immune system and improve gut health by promoting the growth of beneficial bacteria. The fermentation of beta-glucan in the gut results in the production of SCFAs, which have anti-inflammatory properties.
5. Resistant Starch
Source: Uncooked potatoes, green bananas, legumes, and whole grains.
Resistant starch is a type of starch that resists digestion in the small intestine and ferments in the large intestine. This fermentation process produces butyrate, an SCFA that is particularly beneficial for colon health and has been linked to a reduced risk of colorectal cancer.
6. Pectin
Source: Apples, citrus fruits, carrots, and apricots.
Probiotics Supported: Bifidobacteria and Lactobacilli.
Postbiotics Produced: SCFAs, primarily acetate and propionate.
Pectin is a type of soluble fibre found in the cell walls of fruits. It is fermented by gut bacteria to produce SCFAs, which help regulate blood sugar levels, reduce cholesterol, and improve gut health.
The Synergy: Prebiotics, Probiotics, and Postbiotics
1. Inulin and Bifidobacteria
Process: Inulin promotes the growth of bifidobacteria in the colon. The fermentation of inulin by bifidobacteria produces SCFAs such as butyrate, which is essential for colon health. Butyrate has anti-inflammatory properties and helps maintain the gut barrier.
2. FOS and Bifidobacteria
Process: FOS enhances the growth of bifidobacteria, leading to the production of SCFAs and lactic acid. These postbiotics lower the pH of the gut, inhibiting the growth of harmful bacteria and promoting a healthy gut environment.
3. GOS and Lactobacilli
Process: GOS is fermented by lactobacilli, producing SCFAs and lactate. These postbiotics improve gut health by supporting the growth of beneficial bacteria and inhibiting pathogens. Additionally, they enhance the immune response.
4. Beta-Glucan and Lactobacilli
Process: Beta-glucan promotes the growth of lactobacilli, which ferment beta-glucan to produce SCFAs. These SCFAs have been shown to boost the immune system and improve gut health by reducing inflammation and enhancing gut barrier function.
5. Resistant Starch and Bifidobacteria
Proces: Resistant starch is fermented by bifidobacteria to produce butyrate, a key SCFA that supports colon health. Butyrate has anti-inflammatory properties, supports the gut barrier, and may reduce the risk of colorectal cancer.
6. Pectin and Bifidobacteria
Process: Pectin is fermented by bifidobacteria to produce SCFAs such as acetate and propionate. These SCFAs help regulate blood sugar levels, reduce cholesterol, and improve overall gut health.
Health Benefits of Postbiotics
1. Short-Chain Fatty Acids (SCFAs)
SCFAs, including butyrate, propionate, and acetate, are the primary postbiotics produced by the fermentation of prebiotics. They play a crucial role in maintaining gut health by providing energy to colon cells, reducing inflammation, and enhancing the gut barrier. SCFAs also have systemic effects, such as regulating blood sugar levels and improving lipid metabolism.
2. Lactic Acid
Lactic acid, produced by the fermentation of prebiotics like FOS and GOS by lactobacilli, helps lower the pH of the gut. This acidic environment inhibits the growth of harmful bacteria, promoting a healthy balance of gut microbiota.
3. Bacteriocins
Bacteriocins are antimicrobial peptides produced by probiotics like lactobacilli. These compounds inhibit the growth of pathogenic bacteria, helping to maintain a healthy gut microbiome and prevent infections.
4. Exopolysaccharides
Exopolysaccharides are produced by certain probiotics during fermentation. These compounds have been shown to enhance the immune system, reduce inflammation, and improve gut barrier function.
Conclusion
So, prebiotics for probiotics, for postbiotics is the garden chain for maintaining and loving gut health. By understanding and incorporating the best prebiotics into our diet, we can support healthy growth of beneficial probiotics, which in turn produce postbiotics. This holistic approach to gut health can lead to improved digestion, good immune function, and overall well-being.
Refs
Role of probiotics, prebiotics, synbiotics and postbiotics in inhibition of pathogens, SK Tomar, S Anand, P Sharma, ResearchGate, 2015
Beyond probiotics the Postbiotics, A Koleilat, Gastroenterology & Hepatology Open Access, 2019
Postbiotics—a step beyond pre-and probiotics, J Żółkiewicz, A Marzec, M Ruszczyński, W Feleszko, Nutrients, 2020
Probiotics, prebiotics, and postbiotics in health and disease, J Ji, W Jin, SJ Liu, Z Jiao, X Li, MedComm, 2023
Effects and mechanisms of probiotics, prebiotics, synbiotics, and postbiotics on metabolic diseases targeting gut microbiota: A narrative review, HY Li, DD Zhou, RY Gan, SY Huang, CN Zhao, Nutrients, 2021
Oats, Seed Oils, and Salt: Debunking the Popular Myths online
With so many online resources and different opinions, there are often conflicting opinions and myths surrounding certain foods and ingredients. Three such controversial topics are oats, seed oils, and salt. These dietary components have been both praised and vilified in various circles, leading to confusion among consumers. In this article, we will be debunking the popular myths that suggest that oats, seed oils, and salt are universally bad for your health. We will rely on scientific evidence from PubMed and discuss the nutritional content of oats, with a focus on beta-glucans and fibre.
Debunking the Popular Myths of Oats: Full of Beta-Glucans
Oats, often underestimated in their nutritional value, are a versatile and wholesome grain. They are commonly consumed as oatmeal, rolled oats, or oat flour, and they provide a wide array of nutrients that can benefit your health. Oats are rich in complex carbohydrates, dietary fibre, vitamins, minerals, and antioxidants.
1. Fibre and Beta-Glucans: Heart Health and immunity
One of the best things about oats is their high fibre content, including a unique type of soluble fibre known as beta-glucans. Beta-glucans have been extensively studied for their positive impact on heart health. Numerous studies published on PubMed confirm their cholesterol-lowering effects.
A randomized controlled trial published in the American Journal of Clinical Nutrition (2007) found that daily consumption of beta-glucan-rich oat bran significantly lowered total cholesterol and LDL cholesterol levels in adults with mild to moderate hypercholesterolemia. These results demonstrate that oats can play a vital role in managing cardiovascular risk factors.
A meta-analysis published in the European Journal of Clinical Nutrition (2014) combined the findings of 28 studies and concluded that beta-glucans from oats can effectively lower both total and LDL cholesterol levels. The study further emphasized the importance of incorporating oats into a heart-healthy diet.
Apart from their cholesterol-lowering properties, beta-glucans also have a positive impact on blood sugar control. They slow down the digestion and absorption of carbohydrates, leading to better glycaemic control. This property makes oats a particularly suitable choice for individuals with diabetes or those aiming to prevent it.
2. Micronutrients and Antioxidants
Oats are not just a source of fibre and beta-glucans; they also contain essential vitamins and minerals. A serving of oats provides a significant portion of your daily recommended intake of manganese, phosphorus, magnesium, and iron. These micronutrients are crucial for various bodily functions, including bone health, energy metabolism, and immune support.
Additionally, oats are packed with antioxidants, including avenanthramides. These compounds have been shown to have anti-inflammatory and anti-itching properties. A study published in the Journal of Drugs in Dermatology (2015) highlighted the potential of topical oat preparations for managing various dermatological conditions.
In summary, oats are a nutritional powerhouse that offers numerous health benefits. Their fibre and beta-glucan content can help lower cholesterol and manage blood sugar levels. Moreover, the rich array of vitamins, minerals, and antioxidants in oats contributes to overall well-being.
Debunking the Popular Myths: Seed Oils Are Unhealthy
Seed oils, including sunflower oil, safflower oil, and corn oil, have been the subject of considerable debate regarding their health implications. Some critics argue that these oils are harmful due to their omega-6 fatty acid content, which is often associated with inflammation and chronic diseases. However, a closer look at the evidence reveals a more nuanced perspective.
1. The Omega-6 Controversy
Omega-6 fatty acids are polyunsaturated fats commonly found in seed oils. While it is true that excessive intake of omega-6 fatty acids, especially in relation to omega-3 fatty acids, can promote inflammation in the body, it is important to emphasize that not all omega-6 fatty acids are created equal.
One omega-6 fatty acid, known as linoleic acid, is abundant in many seed oils. Linoleic acid is considered an essential fatty acid, meaning it cannot be synthesized by the body and must be obtained from the diet. Research published in the Journal of Lipid Research (2013) suggests that linoleic acid plays a crucial role in maintaining skin and hair health, as well as supporting the growth and development of cells.
Furthermore, a meta-analysis published in the American Journal of Clinical Nutrition (2014) concluded that there is no consistent evidence linking linoleic acid intake to an increased risk of cardiovascular disease. Instead, the authors emphasized the importance of considering the overall dietary pattern and lifestyle factors when assessing health outcomes.
2. Quality Matters: Choose Unprocessed Seed Oils
The key to reaping the potential benefits of seed oils while minimizing any potential risks lies in the quality and processing of the oils. Unprocessed, cold-pressed seed oils tend to retain more of their natural antioxidants and phytonutrients. These compounds can counteract the oxidative stress associated with excessive omega-6 intake.
Additionally, the ratio of omega-6 to omega-3 fatty acids in the diet is crucial. A diet that includes a variety of omega-3-rich foods, such as fatty fish, flaxseeds, and walnuts, can help balance the omega-6 intake. This balanced approach promotes a healthier fatty acid profile in the body.
In summary, while the omega-6 fatty acids found in seed oils have been a topic of controversy, it is important to consider the type of omega-6 fatty acid and the overall dietary context. When consumed in moderation and as part of a balanced diet, unprocessed seed oils can be a valuable source of essential fatty acids and nutrients.
Debunking the Popular Myths of Salt: The Role of Sodium in the Diet
Salt, or sodium chloride, has been a staple seasoning for centuries. However, concerns about excessive salt consumption and its potential negative effects on health have led to widespread misconceptions. To set the record straight, it is essential to understand the role of sodium in the diet and the importance of moderation.
1. Sodium: A Vital Electrolyte
Sodium is an essential electrolyte that plays a fundamental role in various physiological processes. It helps regulate blood pressure, fluid balance, and the function of nerves and muscles. Without an adequate intake of sodium, the body cannot maintain these crucial functions.
2. The Dangers of Excessive Sodium Intake
While sodium is necessary for health, excessive consumption can lead to health problems, particularly high blood pressure (hypertension). Hypertension is a major risk factor for cardiovascular diseases, including heart attacks and strokes. Therefore, it is crucial to manage sodium intake to reduce this risk.
The Dietary Guidelines for Americans recommend limiting sodium intake to less than 2,300 milligrams per day for adults. However, the average American consumes much more than this, primarily due to the high sodium content in processed and restaurant foods.
3. The Role of Processed Foods
One of the main sources of excessive sodium in the diet is processed and packaged foods. These products often contain hidden sodium, used for flavour enhancement and preservation. Consuming a diet high in processed foods can significantly contribute to sodium intake.
It is essential for individuals to be mindful of their sodium intake and read food labels carefully. Choosing fresh, whole foods and cooking at home can help control sodium intake and promote better overall health.
4. Individual Variability
It’s important to note that individual sodium sensitivity varies. While some individuals may be more sensitive to
the hypertensive effects of sodium, others may tolerate higher intakes without adverse health effects. Factors such as genetics, age, and overall diet can influence an individual’s response to sodium.
Conclusion
In conclusion, oats, seed oils, and salt are three dietary components that have been the subject of various myths and misconceptions regarding their health implications. However, when examined through the lens of scientific evidence, these myths can be debunked.
Oats are a nutritional powerhouse, rich in fibre, beta-glucans, vitamins, minerals, and antioxidants. Their positive impact on heart health and blood sugar control is well-documented, making them a valuable addition to a balanced diet.
Seed oils, particularly those containing omega-6 fatty acids, have faced controversy. While it is important to maintain a balanced ratio of omega-6 to omega-3 fatty acids, unprocessed seed oils can provide essential nutrients and should not be universally vilified.
Salt, as a source of sodium, is essential for various bodily functions. While excessive sodium intake can be harmful, it is crucial to differentiate between the role of sodium in health and the dangers of overconsumption, primarily driven by processed foods.
Ultimately, the key to a healthy diet lies in moderation, balance, and an understanding of individual needs and sensitivities. By making informed dietary choices and relying on scientific evidence, we can enjoy the benefits of oats, seed oils, and salt while minimizing potential risks to our health.
Re-Wild Your Gut Flora: Nurturing a Healthy Gut Microbiome with Probiotics, Prebiotics, Fiber, and Sugar Reduction to Prevent Candida Overgrowth
The human gut is a bustling ecosystem teeming with trillions of microorganisms, collectively known as the Healthy Gut Microbiome. Among these microorganisms are beneficial bacteria that play a vital role in maintaining our overall health and well-being. However, the modern Western diet and lifestyle have led to a decline in the diversity and health of our gut flora, making it susceptible to imbalances and, in some cases, candida overgrowth. Let’s have a look at re-wilding your gut flora with a balanced diet and focus on probiotics, prebiotics, fibre, and reducing sugar intake to ensure a healthy gut microbiome and prevent candida overgrowth.
Understanding the Gut Microbiome and Candida overgrowth
The gut microbiome contains microorganisms residing in the gastrointestinal tract. These microbes perform a wide range of functions, from aiding in digestion and nutrient absorption to supporting immune function and even influencing mood and mental health.
One member of the gut microbiome that requires attention is Candida, a type of yeast that naturally exists in the human body. In small amounts, Candida is harmless and typically coexists peacefully with other gut microbes. However, certain factors can disturb this delicate balance, leading to an overgrowth of Candida, known as candidiasis or candida overgrowth. Candida overgrowth has been linked to various health issues, including digestive disturbances, fatigue, brain fog, and even skin problems.
1. Probiotics
Probiotics are live microorganisms, mostly bacteria but also some yeasts, that have health benefits when consumed in adequate amounts. These “good” bacteria help maintain a balanced gut microbiome and help stop the overgrowth of microorganisms, including Candida.
Certain strains of probiotics, particularly from the Bifidobacterium and Lactobacillus families, have shown promising results in supporting gut health and preventing candida overgrowth. Bifidobacteria, in particular, have been associated with a reduced risk of candidiasis. Probiotics can be found in fermented foods like yogurt, kefir, sauerkraut, and kombucha, as well as in probiotic supplements.
2. Prebiotics
Prebiotics are non-digestible fibres that serve as food for probiotics and other beneficial gut bacteria. By nourishing these “good” bacteria, prebiotics help them thrive and maintain their dominance in the gut, thereby supporting a healthy gut microbiome.
Foods rich in prebiotics include garlic, onions, leeks, bananas, chicory root, and asparagus. By incorporating these prebiotic-rich foods into your diet, you can promote the growth of beneficial gut bacteria and improve gut health.
3. Fibre
Fibre is an important part of a gut-friendly diet. There are two types of dietary fibre: soluble and insoluble. Soluble fibre forms a gel-like substance when mixed with water, which can help soften stools and support regular bowel movements. Insoluble fibre adds bulk to the stool, aiding in its passage through the digestive tract.
By consuming a good amount of fibre from whole grains, fruits, and vegetables, you can prevent constipation and maintain a healthy gut environment. Additionally, fibre-rich foods can help feed beneficial gut bacteria and enhance the diversity of the gut microbiome.
4. Reducing Sugar
One of Candida’s favourite foods is sugar. A diet high in refined sugars and simple carbohydrates can fuel the overgrowth of Candida and other harmful microorganisms in the gut. To prevent candida overgrowth and support a healthy gut microbiome, it’s essential to reduce your sugar intake.
Instead of relying on sugary snacks and desserts, opt for natural sweeteners like stevia, monk fruit, or small amounts of raw honey (another prebiotic). Minimizing sugar consumption can also help manage blood sugar levels and reduce the risk of developing other chronic health conditions.
Tips to Re-Wild Your Gut Flora and Prevent Candida Overgrowth
Now that we understand the significance of probiotics, prebiotics, fibre, and sugar reduction in maintaining a healthy gut microbiome and preventing candida overgrowth, let’s explore some practical tips to re-wild your gut flora:
1. Include Probiotic-Rich Foods: Incorporate fermented foods like yogurt, kefir, miso, and kimchi into your diet. These foods provide a natural source of probiotics that can help your gut health.
2. Choose Probiotic Supplements Wisely: If you opt for Garden of Life Once Daily Women Probiotics, select ones that contain strains like Bifidobacterium and Lactobacillus, which have demonstrated beneficial effects on gut health. A good number of strains is 4-15.
3. Consume Prebiotic-Rich Foods: Add prebiotic-rich foods such as garlic, onions, asparagus, and bananas to your meals to support the growth of beneficial gut bacteria.
4. Embrace High-Fibre Foods: Make whole grains, fruits, and vegetables a significant part of your daily diet to increase your fibre intake and improve digestive health.
5. Read Labels Carefully: Be vigilant about hidden sugars in packaged foods and beverages. Opt for whole foods and prepare meals at home whenever possible to have better control over your sugar intake.
6. Stay Hydrated: Drink plenty of water throughout the day to support proper digestion and maintain a healthy gut environment.
7. Limit Alcohol and Antibiotic Use: Excessive alcohol consumption and unnecessary antibiotic use can disrupt the balance of gut flora. Practice moderation and consult your healthcare provider before taking antibiotics.
8. Manage Stress: Chronic stress can negatively impact the gut microbiome. Engage in stress-reducing activities like meditation, yoga, or spending time in nature to support gut health.
Conclusion
Re-wilding your gut flora is a proactive approach to nurturing a healthy gut microbiome and preventing candida overgrowth. By incorporating probiotics, prebiotics, fibre, and reducing sugar in your diet and lifestyle, you can support the beneficial bacteria in your gut and promote overall digestive health. Remember, a diverse and balanced gut microbiome is essential for your well-being, so take steps today to foster a flourishing gut environment and achieve optimal health and vitality.
Fibre is an important part of a healthy diet and helps with digestive health, weight control and overall health. You may be aware fibre is good for your health. But do you know the best way to increase fibre intake?
Below we’ve provided five simple methods to increase fibre intake and will help you and your family reach those fibre targets.
Eat more fruits and vegetables, especially those with skins or seeds.
Drink plenty of water and avoid sugary drinks.
Try a high fibre addition to your meals such as flaxseed or psyllium husk.
Record the amount of fibre you are eating by using an app such as myfitness pal
Try a variety of high fibre foods to find what you like
Eat more fruits and vegetables, especially those with skins or seeds.
Soluble fibre such as pectin, found in pears, apples, and prebiotics like inulin, galactooligosaccharides (GOS) and fructooligosaccharides (F.O.S.), are able to dissolve in water and form a gel-like substance, softening stools.
Insoluble fibre like cellulose, predominant in fruit, vegetables and whole grains, which adds bulk to stools, supporting bowel movements.
Dietary fibre is found in plants and represents a range of carbohydrates that are indigestible by human enzymes. They go through the gastrointestinal tract mostly intact until they reach the colon where they’re either fermented by gut bacteria or used to bulk the stool. The form of fibre that can be utilised by the gut microorganisms for fuel and growth is defined as ‘prebiotic’.
“Prebiotics are specific types of fibre that encourage the growth and activity of good bacteria in the gut. They are found mainly in foods like Jerusalem artichokes, asparagus, bananas, oats, and wheat.”
Fruits and vegetables are a great way to increase fibre intake for both soluble and insoluble fibre. Buying organic produce also helps as you’ll be avoiding harmful pesticides.
Many fibre-rich foods are also high in protein, iron, antioxidants and vitamins.
For example, 100 grams of broccoli contains 9 grams fibre compared to 80 grams of white bread which only has 2.4 grams fibre5.
If your family are resistant to eating fibre-rich food at the beginning, try adding them into baked goods such as muffins or banana bread for extra fibre.
It’s important to remember there is no specific fibre intake that is healthy for everyone – it’s unique to each individual due to different lifestyles and medical history
However, there are general guidelines on fibre intakes depending on age group:
0-2 years – 11g fibre/day
3-5 years – 13g fibre/day
6-11 years – 19g fibre/day
12-19 years – 25g fibre/day
20-50 years – 30g fibre/day
51+ years – 21g fibre/day
Make sure to consult a doctor or nutritionist if you’re unsure about your specific fibre needs.
Drink plenty of water and avoid sugary drinks.
One of the best ways to hydrate your body is by drinking water. Not only does it help with fibre intake, but it’s great for overall health. Aim to drink 2 litres of water per day. If you find it difficult to drink plain water, add some fruit or cucumber slices to give it some flavour.
Water helps fibre travel through your digestive system – fibre needs water to move out of your body.
Sugary drinks come with a lot of disadvantages. Sugary drinks supply more calories than needed and add to calorie intake for the rest of the day, which can contribute to weight gain. In addition, this type of fibre is quickly fermented in the colon leading to gas and bloating. Avoid sugary drinks such as sodas, fruit juice, energy drink or other sweetened beverages to help control fibre intake and your waistline.
If you’re craving a sweet drink, try a tasty fibre powder such as Lepicol. Lepicol is a sugar-free fibre supplement that can be added into shakes, smoothies or even taken with water as a fibre-rich drink. It’s non-GMO and made from natural ingredients including chicory root extract and white bean extract which provides 4 grams of fibre per serving3.
Try a high fibre addition to your meals such as flaxseed or psyllium husk.
Breakfast.
Oats are a great food to increase fibre intake as they are high in beta-glucans, a type of soluble fibre. Also adding Lepicol to your oats also gives you an extra 4 grams of fibre, totalling 8 grams per serving!
To make fibre-rich oatmeal, cook 1/2 cup of oats with 1 cup water or milk. stir in a spoonful of honey and Lepicol fibre powder, then top with your favourite fruits and nuts.
Snack
If you’re looking for a fibre-rich pre-workout snack, try mixing some fibre powder into your yogurt.
Greek yogurt is a high protein food that is great for snacks and pre-workouts. It also contains probiotics, which are beneficial bacteria that support gut health.
To make a fibre-rich yogurt snack, mix 1/2 cup of Greek yogurt with 1/4 teaspoon flaxseed. stir until the powder is fully dissolved and enjoy!
Lunch.
Add fibre to your typical sandwich with a fibre-rich spread like hummus or avocado.
Both hummus and avocado are high in fibre and healthy fats. They’re also a great source of vitamins and minerals.
To make a fibre-rich sandwich, spread 1 tablespoon of hummus or avocado onto two slices of whole wheat bread. Add your favourite toppings such as cucumbers, tomatoes, lettuce or sprouts.
Dinner
Try incorporating fibre-rich foods into your evening meal. One way to do this is by making a fibre-packed salad.
Salads are a great way to get in a variety of vegetables, which all contain fibre. Also, adding flaxseed or Lepicol, mixed seed and nuts to your salads gives you an extra 4 grams fibre – a total of 8 grams fibre per serving!
To make a fibre-rich salad, toss together 1 cup of spinach leaves, ¼ cup cucumbers and ¼ red pepper. Top with 1 tablespoon of your favourite salad dressing and 1/4 teaspoon Lepicol fibre powder.
Dinner is a great time to add fibre-rich foods to your menu. There are many different recipes that include fibre-rich ingredients such as lentils, beans, quinoa and sweet potatoes.
One example is this black bean quinoa salad. It’s simple to make and contains fibre-rich ingredients like black beans, quinoa and tomatoes. Plus, it’s vegan and gluten-free!
Snack
If you’re looking for a fibre-rich snack, try making fruit muffins using fibre powder as one of the ingredients.
Fibre is often found in baked goods such as breads and muffins that are high in carbohydrates. To make these snacks healthier, try adding fibre powder to your recipes which will increase the fibre content without changing the taste too much.
To make fibre-rich fruit muffins, mix together 1 cup all purpose flour, ½ teaspoon baking powder and 1/8 teaspoon fibre powder. Stir in ¼ cup (frozen or fresh) blueberries and ¼ sliced apple until fully combined. Divide the mixture evenly between 2 muffin cups and bake at 375° for 15 – 18 minutes.
Desert
There are many delicious fruit and vegetable desserts that you can make at home. One example is this baked apple recipe which uses cinnamon and raisins – both of which are high in fibre.
Baked apples are a healthy and fibre-rich dessert that are simple to make. To make them, preheat your oven to 375 degrees F. Cut 1 large apple into 8 thin slices and spread out on a baking sheet. In a small bowl, mix together 1 teaspoon cinnamon and 2 tablespoons raisins. Top each apple slice with the mixture then bake for 25-30 minutes until the apples are soft. Enjoy!
While you don’t need fibre in every meal, aim to have some high fibre foods every day to reach your recommended intake. These five simple tips will help you do just that!
Record the amount of fibre you are eating by using an app such as myfitness pal
If you’re not sure how much fibre you are currently eating, or if you want to track your progress, there are a few apps that can help. It is important to increase fibre gradually if you’re not used to eating a lot of fibre, this will help minimize gas and bloating.
myfitness pal is one of the most popular apps to track fibre intake, calories, exercise and other nutrients. It’s available for both Android and iOS devices. Simply enter the food you ate into the app and it will tell you how much fibre, protein, carbs and other nutrients are in it. This is a great way to see where you need to make changes in your diet.
If you’re looking for an app specifically designed to track fibre intake, try Fibre Tracker. It’s available for free on Android devices. This app tracks your daily fibre intake and lets you set goals to help you reach your recommended amount.
As mentioned earlier, if you’re not used to eating a lot of fibre it’s important to increase your intake gradually. This will help minimize gas and bloating. Start by adding an extra serving of fibre-rich food to your day, then gradually increase the amount until you reach your recommended intake.
This gradual increase will also help you get used to the changes in your digestive system and minimize any discomfort.
Try a variety of high fibre foods to find what you like.
There are plenty of high fibre foods that you may not have tried before, so mix it up and find what works for you.
Quinoa is a great source of fibre, but it can be expensive. To make quinoa more affordable, try using bulgur wheat as an alternative. Bulgur wheat has more fibre than quinoa but costs less per serving.
If you’re looking for fibre-rich snacks, consider fruit and nut mix. Fruit contains fibre and will keep you feeling full longer compared to fresh fruit which does not have as much fibre content.
Include fibre-rich whole grains in your diet to get fibre from carbs. Whole grains are foods that have been processed less than other grain products and can include oats, barley, brown rice and quinoa.
Since most fibre is found in the skin and seeds of fruits and vegetables, try eating these parts when possible. This goes for potatoes as well – if you use the skin to make fries or potato chips you’ll be getting more fibre! Note: some vegetables such as carrots don’t need their fibre-rich skins eaten since they easily digest into fibre when cooked.
30g of high fibre
2 tablespoons Chia seeds – 10g
2 tablespoons Flax – 5g
3 bananas – 9g
2 Apples 5g
A handful of nuts – 2g
A handful of blueberries – 3.7g
A handful of raspberries – 4g
A cup of almond milk – 1.2g
Why should I eat that much fibre?
Digestion.
This includes IBS, constipation, leaky gut. There are huge advantages to improving overall health by focusing on the gut. Fibre reduces constipation and getting rid of waste from our bodies on a regular basis.
Immunity.
Our precious gut flora is the first defence for pathogens. Prebiotics, in particular, arabinogalactans and GOS (galactooligosaccharides), can strengthen the innate immune system, through modulating the microbiome, reducing inflammation, and improving the response to antigens by immune cells (e.g. natural killer [NK] cells, macrophages). Allowing faster recovery from bacterial and/or viral infections such as the common cough or cold.
Healthy Weight.
Once you start eating more fibre, you will be already supporting your blood sugar and insulin levels. Adding fibre-rich foods can lower the glycemic index of meals, which helps to prevent an initial sharp increase in blood sugar levels, followed soon by a crash. Research shows that a high intake of resistant starch at 48-66g/day can significantly attenuate insulin and glucose responses after a meal, thus improving insulin sensitivity.
So, as you can see, there are many ways that you can increase your fibre intake. Incorporating some of these tips into your daily routine will help improve your overall health. And remember, fibre can be found in a variety of plant-based foods.
If there’s anything we missed or if you have any other questions about fibre, leave us a comment below.
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