Practical ways to get your daily intake of prebiotic fibers

The Diet Guide

body-wide inflammation

Of all the things we do in the Wheat Belly lifestyle, the one that people fail at most is prebiotic fiber intake. So let’s try to make it easier.

Recall that, by obtaining a sufficient quantity of prebiotic fiber every day, you achieve a broad spectrum of health benefits that include reduction of triglycerides, reduced potential for fatty liver, reduced insulin resistance and blood sugar, reduction of blood pressure, greater energy, less anxiety, deeper sleep, less potential for diverticular disease and colon cancer—in other words, substantial health benefits across numerous common health conditions.

Maximum benefit is achieved at a daily prebiotic fiber intake of 20 grams per day. This is not total fiber intake, but intake of prebiotic fibers.

Unfortunately, many people find the issue of prebiotic fibers confusing, or they think that adding 20 grams of prebiotic fibers per day a hassle. But obtaining a sufficient intake of prebiotic fibers per day is one of the most important steps you can take for overall health. This strategy alone, for instance, can reduce the phenomenon of metabolic endotoxemia, i.e., the entry of bacterial breakdown products into the bloodstream that causes body-wide inflammation, reducing levels by up to 50%. This reduces insulin resistance and inflammation and thereby potential for type 2 diabetes, autoimmune conditions, fatty liver, coronary disease, and neurodegenerative disorders including dementia.

So let’s try and simplify the process by incorporating little habits into your day to make obtaining prebiotic fibers effortless. Consider:

  • Keeping a container of cooked beans (white, black, kidney, lima, garbanzo, etc.) in the refrigerator and add a 1/4 cup (per serving) to various dishes such as omelets, soups, veggies, even smoothies or shakes. (If purchased canned, transfer to a safe container or buy in cardboard boxes. You can, of course, cook them yourself, too.) Do this at least once per day and you add around 3-4 grams prebiotic fiber. This increases intake of the important galactooligosaccharide form of prebiotic fiber.
  • Dip raw veggies, grain-free crackers, sliced jicama, sliced raw potato, or cheese cubes in hummus. Dipping jicama or sliced raw potato double-dips into prebiotic intake, of course, as they contain prebiotic fibers, too.
  • Make a smoothie or shake with inulin powder, acacia fiber, pectin, raw white potato, or green unripe banana. Here’s a recipe for Peanut Butter Cup Detox Shake. You can find several additional recipes in the Wheat Belly 10-Day Grain Detox book and the Revised & Expanded Edition of Wheat Belly.
  • Who doesn’t love onions and garlic? Incorporate onions, garlic, leeks, shallot, or dandelion greens into your dishes as often as possible.
  • Choose asparagus, radishes, daikon, avocado, and jicama to incorporate into various dishes
  • Add chia seeds and ground golden flaxseed to smoothies, shakes, yogurt, and other dishes.

Here are some Wheat Belly recipes that help you incorporate prebiotic fibers:

Spanish-style Lentil Soup

Chicken Curry With Lentils

Hummus-based Salad Dressings: Red Curry Salad Dressing and an

Ramen Noodles–made with glucomannan-rich shirataki noodles

Remember: Key to prebiotic fiber intake is to vary your choices every day, as this cultivates bacterial species diversity. Sticking to only one form of prebiotic fiber, such as inulin added to your coffee but nothing else, can actually cultivate dysbiosis.

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