Prebiotic fibers help feed your gut bacteria. It is especially important to add fiber to your diet if you are on a low carb or keto style diet since they don't provide adequate nutrition for your gut buddies.
When beginning, add a small amount of fiber to one meal (I like to add it to my smoothie) and see how your body reacts. Too much can cause the bacteria eating it to produce a lot of gas and you'll end up with stomach discomfort.
Begin with 1/4 tsp. If you tolerate that well, then you can slowly raise it by 1/4 tsp daily until you are at 2 or 3 tsp a day. You can mix this into your different meals throughout the day or take it all at once.
- Organic Oat Fiber
- 1/2 bag Flaxseed
- Inulin from Jerusalem Artichokes
- Acacia Fiber
- Organic Potato Starch
- 2 bags Green Banana Starch
Mix all of these together into a large container and store in a cool dry place.
This will makeover 8 pounds of fiber and it will last you a long time!
If you are allergic to any ingredients leave them out or switch them out. I cannot tolerate chicory which is why I use inulin from Jerusalem artichokes.
Not all starches are the same. Many feed different types of bacteria in your gut:
Oat fiber is good for your heart, lowers cholesterol, and increase bifidobacteria levels.
Flaxseed helps lower bad cholesterol, is high in Omega 3 fatty acids, helps with glucose control, and can help to reduce inflammation and protect the lining of your gut. It helps promote Klebsiella, Lactobacillus, Slackia, Senegalimassilia, Blautia producta, Eubacterium callanderi, Eubacterium limosum, Bacteroides methylotrophicum, to name a few.
Inulin from Jerusalem artichokes helps with bowel regulation, balanced blood sugar, regulated blood pressure, feeds bifidobacteria, and even helps the body absorb magnesium and calcium.
Acacia fiber increases the intestinal population (bacteria already present in your gut) of Bifidobacteria, Bacteroidetes, and Faecalibacterium prausnitzii, Lactobacillus, Firmicutes, Actinobacteria, Longibaculum, Frisingicoccus, Erysipelatoclostridium, Gordonibacter, Parvibacter, and Enterorhabdus, Asaccharobacter, Extibacter, Enterorhabdus, and Enterococcus, Streptococcus, Parvibacter, and Enterorhabdus, plus it helps to increased the concentration of calcium, magnesium, phosphorous, and zinc in the body. If you have to choose only one fiber ingredient to add to your diet THIS is the one!
Organic potato starch nourishes Eubacterium rectale, Ruminococcus bromii, Faecalibacterium prausnitzii, and helps protect against inflammation. Potato starch can be genetically modified, so be careful which brand you choose.
Green banana starch promotes the growth of Ruminococcus bromii, Akkermansia, Bifidobacteria, Bacteroidales S24-7, Lachnospiraceae, Bacteroidaceae, Porphyromonadaceae, and helps maintain the integrity of the mucosal barrier that protects your gut lining.
