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Best Fiber for Pregnant Moms

Pregnant Moms Need the Best Fiber

Pregnant mom drinking drink with prebiotic soluble fiber

Pregnant moms are always looking for the best for their babies, particularly when it comes to finding the best fiber available. Sometimes, it’s difficult to decide when there’s so many products to choose from and loads of advice from many different sources.

When you’re pregnant it’s a paricularly important time to look at what you’re eating as everything you take in will be shared with your baby. Its good to eat a diet that’s full of all types of vegetables, particularly the green, leafy ones, fruits, some grains – depending on your particular state of health and proteins.

The balance of all nutrients is important. Remember, too, that folic acid is especially important because it is known to help prevent the development of neural tube defects.

Often pregnancy leads to constipation. For this reason fiber is important to include on a regular basis as it helps to move waste through the gut.

It’s often challenging to get the required amount of 27 grams a day from what you eat, so supplementation can be very helpful indeed. Perfect Pass Prebiotic is the type of soluble fiber that is completely safe to use during pregnancy.

Perfect Pass Prebiotic best fiber for pregnant momsOne tablespoon of Perfect Pass Prebiotics will give you about 14 grams of soluble fiber. Unlike other supplements, this one, Perfect Pass Prebiotics is all-natural. It mixes easily in water, juice and any hot beverage. It can also be stirred into foods as well as used in your own particular recipes.

The soluble fiber is a regulating fiber.

It doesn’t change the flavor, color, or the texture, and it’s odorless.

The biggest advantage is that you won’t experience any uncomfortable side effects like gas or bloating because this type of fiber, i.e. partially hyrdrolyzed guar gum or PHGG, is able to ferment slowly in the gut, so it helps the food pass through the digestive tract at the right speed.

3 Reasons to Add Prebiotics to Your Daily Diet

Did you know that it’s recommended to get prebiotic soluble fiber in your diet every day?

When you take probiotics you really have to make sure you are feeding them as well.

Probiotics feed on and grow on prebiotic soluble fiber.

How can you add prebiotics soluble fiber to your diet?

  • Through whole uncooked plants such as chicory, jerusalem artichokes, garlic, onion and leeks
  • Through fermented foods such as kimchi, sauerkraut, kombucha and home made yogurt

Truthfully, though, most people don’t eat these foods on a daily basis.

That leaves the third method of getting necessary soluble fiber and that’s through a daily supplement.

According to a study by the Stanford Medical School, if we don’t get enough soluble fiber every day to feed our bacteria, the bacteria will obtain it on their own through breaking down the cells that form the tight junction in our intestinal lining. That’s right, they will start devouring these cells.

What happens when we don’t get enough Prebiotic Fiber?

Leaky Gut. This is when gut impermeability happens. Basically, harmful toxins from the foods we eat go into our bloodstream and cause us to feel sick by triggering an inflammatory response in our body.

What are the three reasons to supplement with Prebiotic Fiber?

1. An Increase in Healthful Bacteria

  • Selective stimulation of the growth and/or activity of one or a limited number of intestinal bacteria associated with health and well-being
  • Resistance to gastric acidity and digestive enzymes, which enables prebiotic soluble fiber to survive until it gets to the large intestine
  • Fermentation (digestion) by intestinal bacteria

Research shows  that supplementing with a variety of dietary soluble fibers types results in increases in Bifidobacteria, Lactobacillus, or both. These and other healthful bacteria improve health in a variety of ways.

By feeding on prebiotic soluble fiber, their primary food source, they increase in number and metabolic activity, which as a result produces short-chain fatty acids, vitamins, antioxidants, and bacteriocins.

Short-chain fatty acids do a number of significant things:

  • One type of short-chain fatty acid feeds the cells that make up the gut lining, helping to keep the cells healthy and thus supporting their barrier function. This type of short-chain fatty acid also regulates these cells’ growth and differentiation—factors that may contribute to the fatty acid’s role in helping to reduce the risk of colon cancer.
  • Other short-chain fatty acids are absorbed and transported to the liver, where they favorably affect glucose metabolism and also appear to inhibit cholesterol synthesis and regulate the deposit of fat.

Peter Swann, MD, FAAFP, FACOEM,

2. Improved Immunity

In elderly adults, supplementation with prebiotics showed an increase in natural killer cell activity:

  • increase production of an anti-inflammatory substance;
  • decrease production of two pro-inflammatory substances;

According to the author of one review article on prebiotic soluble fiber, many animal and human studies suggest that some aspects of innate and adaptive immunity of the gut and the entire immune system are positively affected by prebiotic supplementation.*

*Lomax AR et al., “Prebiotics, immune function, infection and inflammation: a review of the evidence,” The British Journal of Nutrition, vol. 101, no. 5 (March 2009): 633–658

3. Help for Complex Bowel Conditions

Prebiotic supplementation can offer significant help to people who face more challenging gastrointestinal conditions and may help to improve symptoms of IBS and IBD crohns and colitis.

In addition, prebiotic soluble fiber improves inflammatory conditions and the body’s response to certain infections. These “prebiotic effects” make this natural, non-invasive supplementation a smart choice.

Use Perfect Pass Prebiotic if you have any of the following:

  • high cholesterol,
  • overweight
  • digestive issue
  • osteoporosis
  • before and after antibiotic use

Take Advantage of our Special Promotion.

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Prebiotics – what are they?

I’ve been reading a lot about prebiotics recently and I wanted to share this information with you. We tend to focus a lot on probiotics. Even the media is going crazy at the moment, talking about how important probiotics are, offering all kinds of yogurts and supplements. However, there is not a word about prebiotics. Prebiotics are just as important, if not more important than probiotics. Let me tell you why.

What are Prebiotics?

Prebiotics are actually soluble fibers that stimulate the growth of the good bacteria i.e. probiotics, that colonize the large intestine. In actual fact, they act as substrate for them.

So they’re the ones that nourish the good bacteria that everyone already has in their gut. They provide a wide range of health benefits to everyone, even healthy people, with a lot of clinical research to support their efficacy.

The additional good news about prebiotics is that they are not affected by heat, cold, acid or time and can definitely be helpful for all sorts of digestive complaints, like IBS, gastritis, and IBD or inflammatory bowel disease. I’ve spoken about probiotics of decades now. I have stressed how important they are for helping the digestive system stay in balance, which is turn plays a very important role in overall health.

We know that the good bacteria found in the intestines strengthen the bowel wall as well as improve mineral absorption and also help in the regulation of hormone production. Now we need to look at prebiotics as well because they are the ones that literally ‘fertilize’ these good bacteria while they crowd out bad, pathogenic bacteria.

Benefits of Prebiotics.

When taking a closer look you will see that probiotics provide many benefits.

  • Prebiotics are regulating fiber in that it not only helps with constipation, but can also help with diarrhea as well as it returns stool content to a normal healthy state.
  • Because its not soluble prebiotics will not cause any diarrhea when used frequently.
  • It’s well tolerated and does not result in any bloating, cramping and gas which often happens when you take other fibers. And …
  • Its 100% Gluten free.

Where to find Prebiotics

Garlic contains prebiotics

Garlic

The most common type of prebiotic is from the soluble dietary fiber called inulin. Inulin is common in many plants that contain fructan. Many of these plants are often common vegetables that we often eat like asparagus, garlic, leek, onion and artichokes. Here’s a list of the top 10 foods that are high in prebiotics, together with the percentage of prebiotics contained in each food:

  • Raw Chicory root: 64.6% prebiotic fiber by weight
  • Raw Jerusalem artichoke: 31.5% prebiotics by weight Please note that Jerusalem artichokes are not the green artichokes you find at the veggie counter – ask for Jerusalem archichoke specifically.)
  • Raw Dandelion greens: 24.3% prebiotic fiber by weight
  • Raw Garlic: 17.5% prebiotics by weight
  • Raw Leek: 11.7% prebiotic fiber by weight
  • Raw Onion: 8.6% prebiotics by weight
  • Cooked Onion: 5% prebiotic fiber by weight
  • Raw Asparagus: 5% prebiotics by weight
  • Raw Wheat bran: 5% prebiotic fiber by weight
  • Wheat flour, baked: 4.8% prebiotics by weight
  • Raw Banana: 1% prebiotic fiber by weight.

and Guess What? Even Dr Oz suggests a Probiotic Shake.
Here it is:
Ingredients
10 oz almond milk
1/2 cup blueberries
1 medium banana
1 scoop plant-based protein powder (rice or hemp)
2 tsp apple cider vinegar

Directions
Blend all ingredients until smooth. Enjoy!

Here’s a probiotic supplement that contains prebiotics: Spectraprobiotics

Treating Crohns Disease With High Fiber foods

I read this interesting forum in crohnsforum.com about how high fiber foods could naturally stop crohn’s flare ups.

They say that it has been several years since researchers published findings that eating broccoli and plantains could be good medicine for Crohn’s Disease and Ulcerative Colitis.

But…the question is,  how many doctors have recommended the food as a dietary approach to control symptoms of Irritable bowel syndrome (IBD)?
They talk about diet and treating IBD, but neglect to talk about the importance of eating specific foods. I for one, found this fascinating.

Kathleen Blanchard from EmaxHealth reports about what fiber does for the gut and how it can help IBD.

She says, that fiber is suggested as an important dietary intervention for anyone dealing with Crohn’s disease. Not only does fiber add bulk to the diet to help keep bowel movements formed, but it also can prevent constipation. She goes on to say that people who suffer with crohn’s disease (CD) or ulcerative colitis (UC) know that not all fiber is created equal and that it can also cause pain as well as bloating.

In 2010, researchers published findings in the British Medical Journal, that fiber in broccoli and plantains can stop relapses of Crohn’s disease. The fibers halt translocation of gut bacteria known as E. coli that typically invades cells in the intestines to lead to Crohn’s disease symptoms.

When apples and leeks were tested, the fibers had no impact on the bacteria, which helps explain why not all fibrous foods are beneficial for people suffering from IBD.

The research was performed in the lab on cell cultures and the amount of broccoli and plantain fiber used was 5 mg/ml. The food stopped translocation of E. coli by 45% to 82 %.

Researchers then confirmed their findings by taking tissue samples from patients undergoing surgery for other disorders of the intestines. Another interesting finding from the same study  was that the emulsifiers polysorbate 60 and 80 increased the movement of E.coli into cells.

The authors suggested many enteral nutritional products that are liquid given through a tube or consumed  by mouth contain the emulsifiers which could explain why only some people with CD and UC respond to liquid feedings.

Based on the study finding, plantain & broccoli could be a helpful addition for treating Crohn’s disease. The authors of the investigation hope to develop other food based therapies for helping people diagnosed with Irritable Bowel Disease.

Read the full study on Broccoli, Plantains and Crohn’s Disease in Emaxhealth.com

Copyright © 2017 Good Gut Solution.

Dr. Pamela Nathan DHM March 31, 2017