Posts Tagged ‘prebiotic’

The Prebiotic Fiber Test

If you have excessive gas, bloating, abdominal discomfort, or diarrhea within the first hour of initiating prebiotic fibers to cultivate healthy bowel flora, it is highly suggestive of a condition called small intestinal bacterial overgrowth, or SIBO.

Confirming, then correcting, SIBO will then be a crucial issue in your full health recovery. Failure to correct SIBO can result in greater risk for type 2 diabetes, increased triglycerides, higher blood pressure, emotional disturbances, autoimmune conditions, and increased risk for diverticular disease and colon cancer.

Blueberry, Carrot, and Greens Prebiotic Shake

Another delicious recipe from my new Undoctored book.

If you are into getting more greens and other nutritious foods through a shake or smoothie, here is one way to combine them with prebiotic fibers. The spinach is interchangeable with your choice of greens, such as kale or collard greens— great sources of vitamin K1.

Makes 1

  • 1 peeled green banana or peeled raw white potato, coarsely chopped
  • 1 cucumber, coarsely sliced
  • 1 cup fresh spinach
  • 1 carrot, coarsely sliced
  • 1⁄2 cup fresh or frozen blueberries
  •  cup water

The finer points of prebiotic fibers

No doubt: insight into the best ways to manage our prebiotic fiber intake is an evolving process.

Those of you who have been following these Wheat Belly conversations for some time recognize that we view bowel flora, the 3-pound or so collection of trillions of microorganisms concentrated in the colon, as a crucial player in human health. The species composition and relative numbers within each species play roles in bowel health, regularity, protection from colorectal cancer, even yielding metabolites that have metabolic impact on our bodies and modulate, for instance, blood insulin, blood sugar, triglycerides, and blood pressure. There is even discussion about a “gut-brain” axis that reflects the profound effect bowel flora metabolites exert on brain health.

Commercial prebiotic fiber supplements

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Our efforts to obtain prebiotic fibers/resistant starches to cultivate healthy bowel flora means recreating the eating behavior of primitive humans who dug in the dirt with sticks and bone fragments for underground roots and tubers, behaviors you can still observe in hunter-gatherer groups, such as the Hadza and Yanomamo. But, because this practice is inconvenient for us modern folk accustomed to sleek grocery stores, because many of us live in climates where the ground is frozen much of the year, and we lack the wisdom passed from generation to generation that helps identify which roots and tubers are safe to eat and which are not, we rely on modern equivalents of primitive sources. Thus, green, unripe bananas, raw potatoes and other such fiber sources in the Wheat Belly lifestyle.