The newsletter which curates & delivers the best nutritional advice, fitness hacks & holistic health strategies to your inbox every week.

🌿 HEALTH HACK

‘Dietary Fiber’ (Or… A Key Ingredient For Gut Health, Heart Health & Longevity + Simple High-Fiber Foods & Steps To Take To Improve Your Diet & Health!)

"All disease begins in the gut", said Hippocrates…

Although, the version we prefer (the other side of the coin & implication of his quote) is…

We invest time & money in taking care of our skin, our hair, muscles, hearts & minds in various ways… but there’s something we usually overlook or neglect & that is our gut & gut health.

Considered the father of modern medicine, Hippocrates, was aware of the great importance of the gut millennia ago & now mainstream medicine, media & science have caught up & have proven this scientifically too…

If you’re like most people (& especially if you regularly feel bloated or constipated) then chances are you should look to improve your gut health…

…& a big part of that is the topic of this week’s newsletter, which is dietary fiber.

We get so caught up in thinking about calories & amounts of added sugar, fats, protein & carbs in our diet that we forget about fiber…

…yet dietary fiber is an essential part of our diet & a foundation for a healthy gut (that prevents inflammation both in the gut & throughout the body…)

What you’ll learn in this week’s newsletter about dietary fiber can provide great health benefits including lowering blood pressure & cholesterol levels, a stronger immune system & lowering your risk of cancers & disease overall.

And this is what we’ll kick start this week’s newsletter with: a deep dive into dietary fiber, its types, health benefits & simple tips for a higher-fiber diet that promotes gut health & longevity…

Let’s begin…

For starters, ‘dietary fiber’ describes & includes the parts of plant foods your body can't digest or absorb…

Instead, they pass relatively intact through your stomach, small intestine, colon & out of your body…

It is classified into 2 types & both are beneficial for our health:

• Soluble fiber dissolves in water & binds with fatty acids, forming a gel-like substance that keeps stools soft...

• Insoluble fiber does not dissolve in water but it adds bulk & moisture to the stool...

But, it offers various health benefits instead including:

• Promotes healthy digestion as it adds bulk & absorbs water, which makes the stool softer & easier to pass through the intestines

• Boosts the gut microbiome to improve digestion, support the immune system & prevent chronic diseases

• Prevent constipation & support the movement of food through your intestines

• Lowers cholesterol levels by lowering low-density lipoprotein or "bad" cholesterol levels

• Promotes heart health by reducing blood pressure & inflammation

• Helps control blood sugar levels instead of causing them to spike & reduces the risk of developing type-2 diabetes

• Aids in managing healthy weight as high-fiber foods tend to be more filling & keep you from overeating

• Helps manage stress by lowering levels of cortisol (the ‘stress’ hormone) in the body

• Lowers the risk of developing hemorrhoids & also colorectal cancer (by keeping the colon wall healthy)...

As to where to get more dietary fiber from…

All plant-based foods are excellent sources of dietary fiber & there is a good selection of foods to choose from including:

• Fruits: Berries, apples, figs, pears, avocados, oranges, guava, kiwi, pomegranate, peaches, bananas, prunes, dates & cherries
  

• Vegetables: Artichokes, kale, carrots, beets, broccoli, sweet potatoes, pumpkin, Brussels sprouts, spinach, red cabbage, okra, corn, mushrooms, red bell pepper & asparagus
  

• Legumes: Black beans, black-eyed peas, kidney beans, split peas, lima beans, chickpeas, edamame & lentils
  

• Whole grains: Oats, brown rice, quinoa, barley, wholewheat, bulgar, buckwheat, rye & farro
  

• Nuts: Almonds, walnuts, pistachios, pecans, hazelnuts, Brazil nuts, peanuts & chestnuts
  

• Seeds: Chia, hemp, pumpkin, sunflower, sesame & flax seeds

Getting your daily fiber fix can be delicious & doesn’t require much effort…

Here are some simple & practical tips to help you make the transition to a higher-fiber diet…

• Eat at least 3 servings of vegetables & 2 servings of fruit daily… For example, one serving is a single piece of fruit a half-cup of raw fruits or vegetables, or a cup of leafy greens...
  

• Include fruits, vegetables, or both with every meal you eat… For example, include fruit with breakfast or as a snack & be sure to include vegetables with lunch & dinner…
  

• Eat legumes, such as beans, lentils & peas, at least 3 times a week… For example, you can include them as a plant-based protein in meatless dishes or serve them as a side with meat (such as fish on a bed of lentils rather than rice)
  

• Rely on nuts, seeds & fresh fruit for snacks… or you can even add them as toppings to oatmeal, salads & stir-fries…
  

• Replace refined grains like white rice with whole grains like brown rice or quinoa... (If you’re going to consume bread, look for ones that list whole wheat or another whole grain & for pasta, look for versions made from quinoa or pulses like chickpeas & lentils…)
  

• Incorporate smoothies… Juicing is great for other reasons as we covered in a previous newsletter, but it also removes the fiber, which smoothies do now as they blend the entire fruit...
  

• Check nutrition fact labels for the amount of dietary fiber… (Aim for at least 5 grams of fiber per serving…)
  

• Lastly, get plenty of water! (Fiber works best when it absorbs water)

In sum, decades of research have shown a very strong relationship between higher dietary fiber intake & better health outcomes & eating a diverse range of foods can give you a healthier gut…

And a healthier gut leads to a healthy & happier life!

We hope this information motivates you to try our suggestions for yourself & lead an even healthier lifestyle starting today 🌿 

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💭 QUOTE OF THE WEEK

🌿 HERBS & SPICES

Turmeric (Or… The Potent Miracle Herb That Heals Inflammation, Boosts Mood & Combats Cancer)

After covering ginger & garlic in the previous editions of the newsletter, this week we’re covering turmeric — another potent super-herb with a host of powerful benefits!

Here are the 5 main benefits you can expect & take advantage of;

1. Anti-Inflammatory Wonder

Turmeric, often considered one of nature's most potent herbs, boasts an abundance of 'curcumin', a formidable anti-inflammatory compound…

Combatting inflammation, a root cause of numerous diseases, is just one of the many gifts turmeric offers!

2. Mood Enhancement

Our modern world grapples with escalating stress levels & mental health challenges.

Turmeric's surprising ability to alleviate depression without the side effects associated with pharmaceuticals is a revelation worth exploring…

3. Arthritis Relief

Turmeric doesn't hold back when it comes to treating arthritis. Its efficacy rivals that of conventional pharmaceuticals, offering hope to those seeking natural solutions for joint discomfort.

4. Cancer Prevention & Support

Leading experts at Cancer Research UK acknowledge turmeric's potential in combating cancer. Research indicates its ability to inhibit cancer cell growth, particularly in breast, bowel, stomach & skin cancer cases.

5. Diabetes Management

The compound, curcumin, also outshines diabetic drugs like metformin with its impressive effectiveness, being 400 times more potent. Furthermore, it aids in managing the painful complications of diabetes, such as neuropathy.

Turmeric's ability to alleviate various health issues, as demonstrated by scientific research, makes it an invaluable addition to your daily regimen!