Let's start with Fiber. Dietary Fiber includes part of plant foods your body cannot digest or absorb.
Fiber passes relatively intact through your stomach, small intestine and colon and out of your body.
There are two types of fibre:
• Soluble fibre dissolves into a gel-like texture, helping to slow down your digestion.
This helps you to feel full longer, which can help with weight control
• Insoluble fibre does not dissolve and helps add bulk to your stool.
This helps food to move through your digestive tract more quickly for healthy elimination Most experts agree that the average person only gets about half of the fibre needed daily.
Ideally, women should get about 25 grams a day and men at least 35 to 40 grams a day.
Probiotics Did you know scientists are calling the gut the second brain?
There is absolutely no way one can be healthy if they don't have an optimal balance of gut bacteria in their gut.
It is estimated that there are 100 trillion bacteria live in the human gut, primarily in the large intestine.
Foods like vegetable oil [omega-6], high sugar foods, beverages, stress, less sleep, robs us of good bacteria in our intestines leading to weight gain and poor health.
Why? There is strong evidence supporting the fact that inflammation due to the above-mentioned food items leads to weight gain.
Optimal gut balance begins with your diet. You want to eat a diet with lots of fibre, healthy protein and healthy fats.
Therefore It is highly recommend to include at least 70 percent of plant-based foods, nuts, oils like cold-pressed coconut and olive oils buttermilk, miso, kimchi, yogurt, or even a probiotic supplement to replenish your good bacteria.
Water
Water makes up about three-quarters of your body, for good reason.
Water is the body's transportation and sanitation system.
It maintains blood volume, regulates temperature, keeps the tissues in the eyes and mouth functioning properly.
It dissolves waste products and carries them out of your body, and it delivers nutrients from food to all your body's tissues.
You could live for weeks without food, but only days without any water.
How much to drink and some tips to optimize the intake.
8 glasses of water every day is a good start.
Dry mouth, eyes, throat or nose, and chapped lips are other indicators of dehydration.
Some tips are:
Keep a water bottle at your table at all times Drink water 10-15 minutes before your meals Always drink a lot of water before, during and after your workouts.
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