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Understanding Dietary Fiber and Weight Loss

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  • 2 years ago
  • 4Minutes
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Maintaining the general health of the body is the best way to lose weight and also to maintain your ideal body composition. Nutrition goes hand in hand with moderate exercise and relaxation as well as correct breathing, adequate, fresh air, water, sunlight, and quality sleep.

Also important to remember is, a stressed body holds onto fat.

This particular article is part one in a series and focuses on the importance of good fats and fiber in the diet.

Dietary Fiber

There are two types of plant fiber, soluble and insoluble.

Soluble fiber acts like a sponge, absorbing fluid and making the bowel contents softer and able to move more easily. It also helps lower blood cholesterol and improves blood glucose control. Insoluble fiber acts as a ‘bulking agent’ which, with soluble fiber, helps to keep us regular. This effect is useful in the treatment of conditions such as constipation, diverticular disease, and hemorrhoids. (1)

Soluble fiber is found in apples and pears, raw salad vegetables, whole-grain cereals, Psyllium Seeds, guar gum, Kiwifruit, and Slippery Elm Bark. It improves intestinal health, alleviates constipation and importantly regulates sugar absorption from the gut. This blood sugar regulation is vital for weight loss and health in general.

Here is a list of the components of dietary fiber according to the American Association of Cereal Chemists. (2)

  • Non Starch Polysaccharides and Oligosaccharides
  • Cellulose
  • Hemicellulose
  • Arabinoxylans
  • Arabinogalactans
  • Polyfructoses
  • Inulin
  • Oligofructans
  • Galacto-oligosaccharides
  • Gums
  • Mucilages
  • Pectins

We don’t have time to discuss all of these here but I will mention a couple of my favorites.

Apple pectin
Apples and Citrus fruit contain a fiber called pectin. Inside the GI tract, pectin maintains this ability to form a gel or thicken a solution. This is thought to be the likely mechanism behind its many beneficial effects on health including dumping syndrome, improved cholesterol and lipid metabolism, and diabetes prevention and control. (2)

Mucilage
Mucilage is a gel-like fiber found in herbs like Psyllium husk. Adding Psyllium to the diet may reduce the Glycemic Index of carbohydrate foods and may help diabetic control. (3) Psyllium husk preparations may be a therapeutic option for patients with mild to moderately elevated cholesterol levels. (4) This indicates that Psyllium husk will help to balance blood sugars and blood fats, which are very important when attempting to control weight.

Dietary Fiber and Weight loss

Substantial research has been conducted to evaluate the effect of dietary fiber and body weight, most all of which show an inverse relationship between dietary fiber intake and change in body weight. Tucker and Thomas supported this statement in a study consisting of 252 middle-aged women. They observed that over a 20 month period participants lost an average of 4.4 lbs due to an 8 g increase in dietary fiber per 1000 kcal. This weight loss was primarily due to decreased body fat. (2)

Studies show clear and multiple benefits from the dietary incorporation of fiber supplements and natural foods and grains on metabolic syndrome, which presents with abdominal obesity. (2)

Adequate plant fiber intake is, therefore, a crucial part of any natural, sustainable weight loss program.

The recommended amount of fiber per day is 25g for women and 30g for men each day. 

Try some of these high fiber foods on a regular basis.
High Fibre Food Chart

 

Full Body Detox

We also recommend a Herbal DETOX as a great kick-start to a weight loss program. Many people have reported losing several kilos of weight from doing this high-fiber, herbal cleanse. This is weight loss by eliminating built-up fecal matter rather than just fat but because the intestines are cleared digestion is improved and the body is enabled to function better.

Because the Detox diet is high fiber, full of good fats and low in processed sugar and trans-fats, blood sugar and cholesterol are balanced beautifully.

Dietary guidelines are learned for a continued healthy eating style in the user guide and recipe book. Vegetarian diet plans and vegan diets can fit perfectly into this type of body cleansing program as well.

4-5kg weight loss is average the result and is due to a general improvement in the overall health and vitality of the body.

Find out more about this program

Brett Elliott ®

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Cabbage Health Benefits

Cabbage (Brassica oleracea) Health Benfits

2 days ago4Minutes1252Words8ViewsCabbage, a cruciferous vegetable, offers numerous gut health benefits, largely due to its rich nutritional profile. It provides dietary fiber, antioxidants, and important vitamins that contribute to maintaining a healthy digestive system. Here’s an overview of the key gut health benefits of cabbage, along with the role of glutamine: 1. Rich in Dietary Fiber Cabbage is an excellent source of both soluble and insoluble fiber. Fiber plays a crucial role in supporting gut health by: Promoting healthy digestion: Insoluble fiber helps bulk up stool and move it through the intestines, preventing constipation and ensuring regular bowel movements. Supporting beneficial gut bacteria: Soluble fiber is fermented by gut bacteria, which produces short-chain fatty acids (SCFAs) like butyrate. These SCFAs fuel the cells of the colon, promoting a healthy gut lining and reducing inflammation. 2. Antioxidants and Anti-inflammatory Properties Cabbage contains antioxidants such as vitamin C, beta-carotene, and flavonoids, which help reduce oxidative stress in the gut. This is important because chronic inflammation in the gut can lead to digestive disorders like IBS (Irritable Bowel Syndrome), Crohn’s disease, and ulcerative colitis. Cabbage’s anti-inflammatory properties help soothe the gut lining and maintain a healthy gut environment. 3. Supports Gut Lining and Mucosal Health Cabbage, especially when consumed in its raw form, contains glutamine, an amino acid that has been shown to support gut health. Glutamine is essential for maintaining the integrity of the intestinal lining. It helps to: Repair the gut lining: Glutamine supports the epithelial cells of the intestines, aiding in their repair and regeneration. This is especially important for those with leaky gut syndrome or those suffering from inflammation-related digestive disorders. Enhance gut permeability: Glutamine aids in maintaining the balance of the gut’s permeability, ensuring that nutrients pass through properly while preventing harmful substances from entering the bloodstream. 4. Helps in Digestive Enzyme Production Cabbage contains a significant amount of vitamin U (also known as S-methylmethionine), which can help boost the production of digestive enzymes. These enzymes aid in breaking down food and absorbing nutrients, which is vital for optimal digestive health. 5. Supports Detoxification Cabbage, particularly the variety known as sauerkraut, supports detoxification through its high content of glucosinolate compounds. These compounds help activate detoxifying enzymes in the liver, which supports the overall health of the digestive system by helping the body eliminate waste more efficiently. Role of Glutamine in Gut Health from Cabbage: Cabbage as a Glutamine Source: While glutamine is found in various foods, including meat, fish, and dairy, cabbage is one of the plant-based sources that can contribute to its intake. Glutamine in cabbage supports gut cells and helps to maintain a healthy mucosal layer in the intestines. This, in turn, protects the gut from irritants and helps heal the gut lining after it has been damaged by inflammation or stress. Intestinal Health: Glutamine is the preferred fuel for intestinal cells (enterocytes), which helps maintain the integrity of the gut barrier. This function is critical for individuals suffering from gut disorders like IBS, Crohn’s disease, or ulcerative colitis, as glutamine helps reduce gut permeability and improve overall digestive function. Conclusion Including cabbage in your diet, whether raw, cooked, or fermented, offers numerous benefits for gut health. It provides dietary fiber, antioxidants, and glutamine, which help support healthy digestion, reduce inflammation, repair the gut lining, and maintain optimal gut barrier function. This makes cabbage a powerful ally for anyone looking to improve their digestive health naturally. Would you like more information on how to incorporate cabbage into your diet for gut health, or perhaps explore additional glutamine-rich foods? Try this Recipe:Mung Bean Coleslaw 10% Off BodiClenz – Ultimate Herbal DETOX Drink $152.10 – $259.00 View Info 10% Off Ultimate Herbal DETOX Body Cleanse Program $195.75 – $197.10 View Info Digezaid Digestive Support 120 Capsules $59.00 View Info 10% Off BodiTune Detox n Slim 500g or 1kg Pot $116.10 – $197.10 View Info No products found

Using Heat To Encourage Detoxification

Super Hot Winter Detox

The balance between our inner and outer environments play a major role when considering health from the holisitc standpoint, and can be why we become more susceptible to certain ailments at different times of year.
Let’s explore some of the key reasons to use heat as part of a mid-winter detox.