Thank you for attending today's LIVE Gut Health training with Amanda Tress and Mia Votapka! Looking for information from our training?

Below, you will find a helpful resource with tips to improve gut health, decrease bloat, increase energy, and help you burn fat faster!

WHAT IS THE DIFFERENCE BETWEEN PRE AND PROBIOTIC FOODS?

Prebiotics are foods that are fermented by good gut bacteria and used for fuel to help strengthen our gut flora. Probiotics are live microorganisms that can benefit our immune system.

RESISTANT STARCH:

Resistant starches are those that escape digestion. Eating resistant starches can help stabilize blood sugar, aid in weight loss, may protect against colon cancer, improve digestive health and decrease inflammation. The easiest way to add resistant starch to your macros is by changing how you prepare your starchy foods, like potatoes and rice. Simply cook them, cool them overnight or for at least 8 hours and either eat them cold or slightly reheat them (at a lower temperature not to exceed 175°F).

L-GLUTAMINE:

L-glutamine is the most abundant amino acid in the bloodstream and is considered an essential amino acid because your body uses it in significant amounts. The majority of people don’t get enough l-glutamine in their diet. Other forms of l-glutamine include bone broth, eggs, meat, poultry, fish, and seafood, leaner cuts being higher in l-glutamine than fattier cuts because foods higher in protein tend to supply more l-glutamine. L-glutamine can be found in some vegetarian sources too like soybeans, oats, quinoa, cabbage and some nuts and seeds. L-glutamine may help burn fat, build muscle, beat fatigue, boost your immune system and improve your ability to fight infection and disease. *(If you have histamine intolerance or suffer from mast cell activation syndrome, check with your physician first.)

FIBER:

There are two main types of fiber, soluble & insoluble. Soluble fiber dissolves in water to form a thick gel-like substance inside the body while insoluble does not dissolve in water, but it provides bulk to your stool. While neither one is better than the other, insoluble fiber may help prevent constipation. Foods like potatoes, fruit (with skin), nuts, seeds, and green veggies are all high in insoluble fiber. Soluble fiber foods include beans, legumes, oats, fruits and veggies. Many of these foods cross over to the other list depending on the skin and type of fruit/veggie.

How much roughage do we need?

The base recommendation for fiber is 25 grams per day. Start with 25 grams and aim to increase a little every day, ideally up to 35 grams (aim for vegetables & fruits first). Any more than 40-45 grams (if you’re not accustomed to eating that much) can cause GI distress in some individuals.

Why do we need it?

Fiber can promote weight loss, support blood sugar and may prevent many diseases.

How can we maximize it for our macros on low-carb day?

Make fiber work for you on a low-carb day. Avocados are a great source of healthy fats and pack a punch with fiber. Some other sources include berries, coconut, peas, broccoli, Jerusalem artichoke, okra, nuts, lentils, flaxseeds, chia seeds, quinoa, oats, etc.

Why is fiber so high on vegan meal plans?

Getting enough protein on a vegan diet can be challenging for some individuals, which is why we allow for extra carbohydrates (75-100g net carbs) in the form of fiber on a low carb day. Choose from beans, nuts, seeds, legumes, quinoa and lentils on low carb days.