Are you bloated, gassy, farty, get heartburn, constipated, runny bum, abdominal discomfort, weak immune system, weight gain, chronic fatigue or fatigued in general? There’s every chance that your gut chemistry is out of balance, particularly your gut microbiome. In this episode, Jen is going to dive deep into all things plant fibre and why and how they are prebiotics that help with all those things.

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SHOWNOTES

Why Fibre – Foods with healthy amounts of fibre, such as beans, whole grains, and certain vegetables, break down in your body to create substances that help probiotics to grow and thrive within your gut.

All plants contain fibre 

But not all fibre is prebiotic.

To be classified as a prebiotic, the fibre must pass through the GI tract undigested and stimulate the growth and/or activity of certain ‘good’ bacteria (the probiotics) in the large intestine.

What are the best soluble fibre foods?

  • Dandelion greens.
  • Jerusalem artichokes.
  • garlic.
  • leeks.
  • Onions
  • Psyllium husks
  • Dandelion Greens
  • Asparagus
  • Legumes
  • Barley
  • Whole oats
  • Apples contain pectin which is a soluble fibre
  • Burdock root
  • Flaxseeds
  • Wheat bran
  • Seaweed

Since fibre content of these foods may be altered during cooking, try to consume them raw rather than cooked to gain the full health benefits. Or a combo of both raw and cooked. 

Like nibble on some of the raw while the rest is cooling

Dr Will is a huge fan of us getting 30 different plant foods across our meals of a day. 

Yes, it’s time to count them up. 

Like me, Dr Will, is not a fan of diets like Keto, the short term weight loss is not worth the taxing it gives on our long term guy, heart and all body system health

“The big picture is being missed, which is that when you eat a diet that is like 70 percent animal fats, you are setting yourself up for heart disease and cancer.”

“If you look at the healthiest populations on the planet in modern times, they’re in the five blue zones (watch it on Netflix), and all five blue zones are 90 percent plant based.

The plant is the centerpiece. The meat is the side show.”

Take a breath if you are a meat loving eater.

Imagine you just start to bring in 2-3 plant based meals a week 

If you choose to go cold turkey – have your head around it

What we restrict we crave


Set yourself up for long term success and integrate slowly

So we have the Prebiotics, that’s the fibre.

Probiotics are living microorganisms found in certain foods, such as yogurt, sauerkraut, miso which are crucial to good digestion. 

Your digestive tract and overall wellness is dependant on a healthy balance of good bacteria and other microorganisms in your gut microbiome.

We have about 100 trillion tiny critters living in your intestines.

Postbiotics are the waste left behind after your body digests both prebiotics and probiotics. Healthy postbiotics include nutrients such as vitamins B and K, amino acids, and substances called antimicrobial peptides that help to slow down the growth of harmful bacteria. 

Other postbiotic are short-chain fatty acids to help the good bacteria flourish.

One last note on good bacteria. 

Alcohol damages it and causes dysbiosis (the balance of good and bad bacteria).

So what’s the bottom line on all of this?

Dr Will Bulsiewicz, gastroenterologist and author of the Fibre Fuelled Book says to eat…

Reduce or eliminate alcohol

Eat more Fruits and fermented foods– KP mangoes


Go the Greens are low calories and loads of nutrition 


Eat your Omega 3’s Chia seeds, flaxseeds and hemp and walnuts


Learn to love the Aromatics onions garlic shallots


Love our Legumes beans peas number one super food


Shrooms that’s mushrooms are an honorary plant. Great fibre. And seaweed. Unique fibre


Sprouts. Broccoli. Baby plant closest to nature loaded and unlocks all the power of the plant. It comes to life 
Broccoli sprouts 150 times more cancer fighting constituent than adult broccoli

Who is ready to start eating broccoli sprouts? I sure am.

HEALTHY LIFE HACKS

The Healthy Life Hacks I want to share with you today are:

  1. Just start, start to integrate more prebiotic foods and you will be way ahead.
  2. Share with someone who would benefit.

Did you enjoy the podcast today? Please let me know by leaving a review on Apple Podcasts. Every month I draw one lucky reviewer to have a free one-hour consultation with me. Also, remember to subscribe wherever you’re tuning in from so that you always catch the next episode.

Are you looking for more great resources? Get a free copy of my Feed Your Body ebook here and be sure to explore my blog while you are there.