I'm the first to admit that healthy eating and nutrition can be very confusing. The media is inundated with conflicting advice and misinformation and you therefore have every right to be frustrated! It's impossible for anyone to keep up with the forever changing information…
Low-carb, high-carb, low-fat, high-fat - it's like watching a tennis match, isn't it? One day you're told to eat this superfoods to fight inflammation, and the next you read that it might cause cancer. Ugh!
In an ideal world, there would be a single nutrient that you need to eat for optimal health. But what if I told you that there is? Allow me to make healthy eating easy for you - read on to learn about the one nutrient you need to focus on to slim down, keep the weight off and enjoy vibrant health!
Fibre is the most widespread nutrient deficiency in the world!
You’ve likely heard of the most common nutrient deficiencies before – for example, iron, iodine, vitamin D and vitamin B12. But have you ever heard of a fibre deficiency? I guessed not.
The irony here is that fibre is the most widespread nutrient deficiency around the globe. Statistics reveal that around 97% if Americans are deficient in this essential nutrient. Other research shows that while we should be eating 100 g of fibre a day, our average daily intake is a pitiful 15 g!
So what makes fibre so important? This magic nutrient reduces your risk of a number of chronic health conditions, such as heart disease
, breast cancer
and metabolic syndrome. It also keeps you feeling fuller and satisfied for longer, which promotes weight loss
in the long-term.
****** If you want a body like Demi, Katy, J.Lo or Kim, you need: *****
The best source of fibre isn’t supplements, but whole foods
Ready to up your fibre intake to lose weight and cut your risk of chronic health conditions? Fantastic!
Many people think that fibre supplements and bran cereal are the two main ways to go all in on fibre – but this isn’t all true. Studies show that fibre supplements have nothing on fibre-rich whole foods. It makes sense when you think about it…
Fibre comes from plants. Therefore, the more plant-based foods you eat, the more water, vitamins, minerals, antioxidants and phytonutrients you consume. The more fibre you eat, the more nutrient-dense your diet is.
Fibre triggers satiety in your stomach’s stretch receptors
To make it easier for you to understand how fibre fills you up and keeps you feeling full, let me use this example: Your stomach is like the fuel pump at the petrol station. When your fuel tank reaches capacity, the pump senses it and stops the flow of petrol. The same thing happens when you eat fibre-rich foods.
Your stomach has stretch receptors that pick up the volume and weight of everything you eat. These receptors trigger satiety when your stomach is full. Yes, this is exactly why you still feel hunger after eating low-calorie meals.
You’ll decrease your hunger levels and curb cravings for sweet treats and processed foods as soon as you start eating more fibre-rich foods, such as fresh fruits and vegetables, intact grains, nuts, seeds and legumes.
Your gut uses fibre to make short-chain fatty acids (SCFAs) to maintain your immune system
The gut is a hot topic in the health world right now – and for good reason! Studies show that your gut houses approximately 80% of your immune system
And guess what your gut lining loves to eat? Correct – fibre!
Your gut uses fibre to make short-chain fatty acids (SCFAs) to keep your immune system in tip-top condition. When you don’t “feed” your gut, gut problems like leaky gut or irritable bowel syndrome
is another problem that can arise – obese and overweight
people tend to have more Firmicutes – a type of bad gut bacteria – whereas lean people have more of Bacteroidetes – a good gut bacteria.
Fibre-rich foods also contain a phytonutrient called polyphenol, which helps starve bad bacteria and feed good bacteria. Polyphenols are only found in fibre-rich foods like plants.
I know what you’re wondering now… “You’re telling me that by simply feeding my gut bacteria with fibre, it will feed me back with get health?” That’s exactly what I’m saying – not a bad deal, is it?
In the next 30 seconds two South Africans
Don't let the next statistic be you!
Research studies from the likes of Mayo Clinic, the Linus Pauling Institute and the
Sports Science Association have shown that supplementing with a combination of
just three natural nutrients could reverse some of the world’s deadliest and most
30% Reduction in fasting glucose in Diabetes sufferers...
27% Reduction in heart related disease...
Seven times more weight loss...
Rapid muscle growth...
Go here to find out what this nutrient-trio is and how else it can protect your health and give
you a new lease on life.
The FDA advises eating between 20 g and 30 g of fibre per day
The Food and Drug Administration (FDA) advises eating at least 20 g to 30 g of fibre per day. Ideally, you should eat at least 40 g per day – but that doesn’t mean you can go higher than that! Believe it or not, our ancestors used to consume over 100 g of fibre per day.
The simplest way to measure your daily fibre intake is by using a calorie tracking app. Start off by gradually incorporating fibre-rich foods into your diet. It will take your body a few days to adjust to all that fibre.
You don’t need to worry about your calories, fats, carbohydrates, macros or any other metrics. While they’re certainly important, none of them matter if you’re not eating enough fibre.
You’ll find that it’s difficult to eat more unprocessed plants because processed tastes better and is more convenient, but the benefits will be well worth it! Some great ways to get more fibre in your diet? Try eating more smoothies, salads, bean soups and vegetable stews and less processed food.
It’s as simple as that – fibre is the one nutrient that rules them all!