1 00:00:01,360 --> 00:00:04,440 Speaker 1: Welcome to Wellness Unmasks. I'm doctor Nicole Saffire and today 2 00:00:04,559 --> 00:00:07,560 Speaker 1: we are going to talk about one of my favorite topics. 3 00:00:07,800 --> 00:00:10,880 Speaker 1: And I say it that way because while I love 4 00:00:10,960 --> 00:00:14,000 Speaker 1: talking about this, most people don't like it, especially my 5 00:00:14,120 --> 00:00:18,360 Speaker 1: kids and husband. We're going to be talking about fiber. Yeah, 6 00:00:18,400 --> 00:00:20,640 Speaker 1: I know it's not sexy, but it's something you need 7 00:00:20,680 --> 00:00:23,840 Speaker 1: to know about. Why because we're seeing more colon cancer 8 00:00:23,840 --> 00:00:29,160 Speaker 1: and younger people, autoimmune diseases rising, and just overall poor 9 00:00:29,200 --> 00:00:32,440 Speaker 1: gut health. So gut health it's on people's radar. I 10 00:00:32,520 --> 00:00:36,080 Speaker 1: just heard RFK Junior last week talking about the gut 11 00:00:36,159 --> 00:00:39,199 Speaker 1: brain connection. It's real. We've talked about it here on 12 00:00:39,320 --> 00:00:43,120 Speaker 1: Wellness unmask But the big thing not many people are 13 00:00:43,200 --> 00:00:46,280 Speaker 1: talking about is one of the most powerful and accessible 14 00:00:46,360 --> 00:00:49,280 Speaker 1: tools we have to get back to a better state 15 00:00:49,320 --> 00:00:53,240 Speaker 1: of gut health. That's fiber. I know, fiber, it sounds 16 00:00:53,280 --> 00:00:57,960 Speaker 1: so simple. I'm telling you, however much fiber you think 17 00:00:58,000 --> 00:01:01,520 Speaker 1: you're consuming, it's not enough. So in today's episode, we 18 00:01:01,560 --> 00:01:03,960 Speaker 1: are going to break down the science behind fiber, what 19 00:01:04,040 --> 00:01:06,600 Speaker 1: it does for your gut and your immune system, and 20 00:01:06,640 --> 00:01:10,839 Speaker 1: how the modern diets, specifically the American diet. It's failing us, 21 00:01:11,240 --> 00:01:14,640 Speaker 1: and some basic changes that you can do to kind 22 00:01:14,680 --> 00:01:17,800 Speaker 1: of make a difference. I'm making the changes I encourage 23 00:01:17,800 --> 00:01:19,920 Speaker 1: you to as well. Let's dive into it now. I'm 24 00:01:19,920 --> 00:01:21,800 Speaker 1: going to tell you some statistics. I don't mean to 25 00:01:21,840 --> 00:01:25,679 Speaker 1: scare you. These are just facts. Facts over fear. Right. Well, 26 00:01:25,720 --> 00:01:28,640 Speaker 1: when it comes to colon cancer, rates and adults under 27 00:01:28,640 --> 00:01:32,319 Speaker 1: the age of fifty have doubled since the nineteen nineties. 28 00:01:32,480 --> 00:01:35,680 Speaker 1: That's right. Colorectro cancer is the leading cause of cancer 29 00:01:35,760 --> 00:01:40,000 Speaker 1: death in men under fifty. And we're seeing it in 30 00:01:40,160 --> 00:01:43,000 Speaker 1: younger and younger people. And it's not just like your 31 00:01:43,040 --> 00:01:47,600 Speaker 1: distal colon cancers. We're seeing small bowel cancers, more appendiceal cancers. 32 00:01:47,960 --> 00:01:50,240 Speaker 1: We're seeing it in people in their twenties, in their thirties, 33 00:01:50,280 --> 00:01:52,920 Speaker 1: in their forties, and it's concerning. And people say, well, 34 00:01:52,960 --> 00:01:55,720 Speaker 1: because the rise and screening and the colonoscopies, that's why 35 00:01:55,720 --> 00:02:00,000 Speaker 1: we're seeing more. Absolutely not, we are. If you look 36 00:02:00,000 --> 00:02:02,440 Speaker 1: look at the data, it's not just from screening. It's 37 00:02:02,520 --> 00:02:05,720 Speaker 1: not just picking up more precancerous lesions or that quote 38 00:02:05,760 --> 00:02:09,400 Speaker 1: unquote overdiagnosis, if you will. There is more cancer forming 39 00:02:09,560 --> 00:02:13,320 Speaker 1: in our gut than ever before, and on top of 40 00:02:13,320 --> 00:02:18,840 Speaker 1: that cancer aside autoimmune diseases. I have one Nearly one 41 00:02:18,880 --> 00:02:21,919 Speaker 1: to ten Americans have an autoimmune disease, and I bet 42 00:02:21,960 --> 00:02:24,920 Speaker 1: that number underestimates how many are out there. I think 43 00:02:25,000 --> 00:02:27,960 Speaker 1: a lot of people are underdiagnosed. They just go on 44 00:02:28,040 --> 00:02:29,960 Speaker 1: with their day to day life thinking that it's okay 45 00:02:30,000 --> 00:02:32,560 Speaker 1: to be lethargic and tired and pain and all these 46 00:02:32,600 --> 00:02:35,080 Speaker 1: other things, not realizing that their body is actually working 47 00:02:35,160 --> 00:02:38,000 Speaker 1: against them. So let's talk about your gut. Your gut 48 00:02:38,040 --> 00:02:41,480 Speaker 1: is essentially composed of if we break down the entire 49 00:02:41,520 --> 00:02:45,280 Speaker 1: system from your mouth to your bottom hole, it is 50 00:02:45,480 --> 00:02:49,960 Speaker 1: entirely connected. It's almost its own body in itself because 51 00:02:50,320 --> 00:02:53,839 Speaker 1: it follows a pathway from one end to the other end, 52 00:02:54,480 --> 00:02:58,320 Speaker 1: and while things are absorbed from it, things are excreted 53 00:02:58,360 --> 00:03:02,000 Speaker 1: into it. It's kind of its own system. So from 54 00:03:02,080 --> 00:03:04,799 Speaker 1: your mouth, down your esophagus, to your stomach, to your 55 00:03:05,000 --> 00:03:08,320 Speaker 1: small valve to your large valve and then through your rectum. 56 00:03:08,560 --> 00:03:11,560 Speaker 1: And that's what we're talking about here. Well, the crux 57 00:03:12,160 --> 00:03:15,720 Speaker 1: of where a lot of our illness, whether it's cancer, 58 00:03:16,320 --> 00:03:21,359 Speaker 1: your at'll bowel disease, autoimmune diseases, even dementia, the crux 59 00:03:21,400 --> 00:03:24,320 Speaker 1: of it is If your gut is unhealthy, your body 60 00:03:24,360 --> 00:03:27,560 Speaker 1: is going to be unhealthy. And the reason that is 61 00:03:27,560 --> 00:03:29,880 Speaker 1: is because it has its own ecosystem, what we call 62 00:03:29,960 --> 00:03:32,720 Speaker 1: the microbiome. It has a lot of bacteria. I know 63 00:03:32,760 --> 00:03:34,760 Speaker 1: that sounds gross. We're like, wait, we don't want to 64 00:03:34,800 --> 00:03:38,160 Speaker 1: eat bacteria. It makes us sick. Yes, bad bacteria, the 65 00:03:38,160 --> 00:03:40,480 Speaker 1: bacteria that's not supposed to be there, we don't want 66 00:03:40,480 --> 00:03:42,880 Speaker 1: it there. The good bacteria we do want there, and 67 00:03:42,920 --> 00:03:45,560 Speaker 1: there are many different types of bacteria that we want 68 00:03:45,640 --> 00:03:51,400 Speaker 1: in our body. Because we have used antibiotics our entire lives, 69 00:03:51,520 --> 00:03:54,880 Speaker 1: probably way too much. Over use of antibiotics has led 70 00:03:54,920 --> 00:04:00,320 Speaker 1: to decrease good bacteria or quote unquote flora in our 71 00:04:00,360 --> 00:04:06,040 Speaker 1: gut system. That decreases that, and the diet, the ultraprocessed foods, 72 00:04:06,120 --> 00:04:08,240 Speaker 1: the low fiber and all these other things have kind 73 00:04:08,240 --> 00:04:11,760 Speaker 1: of killed off that not provided the nutrients that our 74 00:04:11,760 --> 00:04:14,360 Speaker 1: gut floor really needs. So let's talk a little bit 75 00:04:14,400 --> 00:04:17,520 Speaker 1: about fiber. We have what's called your prebiotic fiber. This 76 00:04:17,600 --> 00:04:20,680 Speaker 1: feeds the good bacteria in your gut. It helps with 77 00:04:20,720 --> 00:04:26,080 Speaker 1: immune regulation, inflammation reduction, and proper nutrient absorption. That is 78 00:04:26,120 --> 00:04:29,479 Speaker 1: what we need our gut to do. It Honestly, you 79 00:04:29,520 --> 00:04:31,640 Speaker 1: don't think that it plays a role in your immune system. 80 00:04:31,800 --> 00:04:34,000 Speaker 1: You don't think it plays a role in your brain health. 81 00:04:34,320 --> 00:04:37,279 Speaker 1: But it absolutely does. And here's how. The trillions of 82 00:04:37,279 --> 00:04:41,239 Speaker 1: microorganisms residing in the gut. That gut microbiome we mentioned 83 00:04:41,520 --> 00:04:47,960 Speaker 1: produce various substances, including short chain fatty acids, but also neurotransmitters. Neurotransmitters, 84 00:04:48,000 --> 00:04:51,000 Speaker 1: there are hormones in our body that affect brain function 85 00:04:51,120 --> 00:04:54,400 Speaker 1: and mood. Maybe you're in a bad mood today because 86 00:04:54,440 --> 00:04:58,200 Speaker 1: your gut isn't happy. I mean, it's possible. The gut 87 00:04:58,240 --> 00:05:02,640 Speaker 1: microbiome also influences your immune system, which in turn can 88 00:05:02,880 --> 00:05:06,760 Speaker 1: affect the brain. It's called dysbiosis. That's the imbalance in 89 00:05:06,800 --> 00:05:12,200 Speaker 1: the gut microbiome. It can contribute to neuroinflammation and influence 90 00:05:12,279 --> 00:05:15,799 Speaker 1: mental health. I mean, I guess if I'm going crazy 91 00:05:15,839 --> 00:05:17,680 Speaker 1: one day, I can just say to my husband, my 92 00:05:17,760 --> 00:05:20,880 Speaker 1: gut's not happy, and we can just call it even 93 00:05:21,040 --> 00:05:23,360 Speaker 1: I don't know. I mean, that sounds really silly to stay, 94 00:05:23,400 --> 00:05:26,479 Speaker 1: but the reality is our hormones and neurotransmitters in our 95 00:05:26,560 --> 00:05:30,280 Speaker 1: body truly are affected by our gut health. So when 96 00:05:30,279 --> 00:05:35,960 Speaker 1: we're talking about metabolic syndrome, insulin resistance, women going into menopause, 97 00:05:36,040 --> 00:05:41,839 Speaker 1: early polycystic ovary syndrome and not being able to get pregnant, 98 00:05:42,240 --> 00:05:45,680 Speaker 1: and mental health illness and anxiety and depression and dimension 99 00:05:46,160 --> 00:05:49,360 Speaker 1: everything else that comes along with hormones in our body. 100 00:05:50,200 --> 00:05:52,280 Speaker 1: It could all point to the gut. Now, I'm not 101 00:05:52,320 --> 00:05:55,039 Speaker 1: saying that every issue that we're seeing is because of 102 00:05:55,080 --> 00:05:58,160 Speaker 1: the gut, but I can tell you it certainly plays 103 00:05:58,160 --> 00:06:01,600 Speaker 1: a large role. Because over the last several decades, our 104 00:06:01,680 --> 00:06:06,960 Speaker 1: diets have changed completely. Ultra processed foods truly dominate our diet. 105 00:06:07,600 --> 00:06:11,680 Speaker 1: These foods, the ultra processing of these foods actually strips 106 00:06:11,800 --> 00:06:14,400 Speaker 1: natural fiber. So even if you're like, well, no, I'm 107 00:06:14,440 --> 00:06:17,240 Speaker 1: eating bread every single day, I know that grains have 108 00:06:17,360 --> 00:06:20,760 Speaker 1: fiber in it. My kids eat sandwiches and I give 109 00:06:20,800 --> 00:06:24,000 Speaker 1: them whole grain bread and blah blah blah. Well, if 110 00:06:24,200 --> 00:06:26,760 Speaker 1: it's just sitting in your pantry that bread for a 111 00:06:26,760 --> 00:06:29,640 Speaker 1: couple of weeks, that's not fresh bread. That's most likely 112 00:06:29,720 --> 00:06:33,600 Speaker 1: ultra processed bread, and therefore you think it has fiber 113 00:06:33,600 --> 00:06:35,320 Speaker 1: in it, but it doesn't really have a lot of 114 00:06:35,320 --> 00:06:38,040 Speaker 1: fiber in it. They may advertise that there's some fiber 115 00:06:38,080 --> 00:06:40,800 Speaker 1: in it, but the reality is there isn't much in it. 116 00:06:41,160 --> 00:06:43,479 Speaker 1: Another big fad that we do here in the United 117 00:06:43,480 --> 00:06:46,039 Speaker 1: States is the whole low carb fad, which, trust me, 118 00:06:46,080 --> 00:06:49,160 Speaker 1: I get it. Carbohydrates turn into sugar, you know, a 119 00:06:49,320 --> 00:06:51,760 Speaker 1: pack on the pounds. With that, a lot of Americans 120 00:06:51,800 --> 00:06:53,680 Speaker 1: cut out the carbs as much as they can. Well, 121 00:06:53,680 --> 00:06:58,320 Speaker 1: that's cutting out fiber rich foods, and kids they're especially 122 00:06:58,360 --> 00:07:02,000 Speaker 1: at risk. The reality is many kids are getting less 123 00:07:02,000 --> 00:07:06,279 Speaker 1: than half of the recommended daily dose of fiber. Americans 124 00:07:06,480 --> 00:07:11,080 Speaker 1: adults were like at two thirds. Maybe The recommended intake 125 00:07:11,120 --> 00:07:15,520 Speaker 1: of fiber every single day for a human is twenty 126 00:07:15,560 --> 00:07:18,680 Speaker 1: five to thirty grams daily. The adult we average about 127 00:07:18,680 --> 00:07:22,720 Speaker 1: fifteen grams per day. Kids who knows most are like 128 00:07:23,120 --> 00:07:26,840 Speaker 1: ten to fifteen grams. So we're definitely overfed. We know 129 00:07:26,920 --> 00:07:30,640 Speaker 1: that because we lead the country in obesity and being overweight. 130 00:07:31,440 --> 00:07:34,800 Speaker 1: But we're severely undernourished and fiber is one of the 131 00:07:34,840 --> 00:07:37,600 Speaker 1: biggest missing pieces in our diet. So when we're talking 132 00:07:37,640 --> 00:07:39,360 Speaker 1: about fiber, we need to break it down into two 133 00:07:39,360 --> 00:07:41,640 Speaker 1: different ones. You have soluble fiber, but also you have 134 00:07:41,760 --> 00:07:46,080 Speaker 1: insoluble fiber. Soluble fiber this is the one that slows 135 00:07:46,120 --> 00:07:50,000 Speaker 1: your digestion. That can help with cholesterol and blood sugar. 136 00:07:50,200 --> 00:07:53,480 Speaker 1: Now how does that do that? Well, these soluble fibers 137 00:07:53,480 --> 00:07:58,040 Speaker 1: we're talking about, like whole oats, beans, like your legumes, 138 00:07:58,160 --> 00:08:01,240 Speaker 1: your fruits. I'll give you some specific fruits kind of 139 00:08:01,280 --> 00:08:04,920 Speaker 1: towards the end with some tips. This slows digestion and 140 00:08:04,960 --> 00:08:07,200 Speaker 1: you don't You're like, wait, that doesn't sound like a 141 00:08:07,200 --> 00:08:09,400 Speaker 1: good thing. We don't want to slow down. We kind 142 00:08:09,400 --> 00:08:11,600 Speaker 1: of want to speed things up, don't we. Well, kind 143 00:08:11,640 --> 00:08:15,200 Speaker 1: of when you slow things down a little bit, your body, 144 00:08:15,320 --> 00:08:17,560 Speaker 1: you're saying to your body, Hey, I'm full. I don't 145 00:08:17,600 --> 00:08:20,560 Speaker 1: need to keep eating. So we've eaten a little bit, 146 00:08:20,720 --> 00:08:23,120 Speaker 1: We've had a good amount our body, we don't need anymore. 147 00:08:23,640 --> 00:08:26,160 Speaker 1: So you're telling your brain we don't need to keep 148 00:08:26,160 --> 00:08:29,200 Speaker 1: consuming food. And this actually helps with weight control. So 149 00:08:29,240 --> 00:08:31,880 Speaker 1: if you are trying to lose weight, increasing fiber can 150 00:08:32,000 --> 00:08:36,319 Speaker 1: help you feel satiated sooner. Fiber actually slows the glucose 151 00:08:36,360 --> 00:08:39,800 Speaker 1: absorption and that improves our insulin sensitivity. And in the 152 00:08:39,920 --> 00:08:41,520 Speaker 1: United States, as we know, we have a lot of 153 00:08:41,520 --> 00:08:46,079 Speaker 1: type two diabetes and that is from insulin insensitivity, meaning 154 00:08:46,080 --> 00:08:48,480 Speaker 1: our body is just not responding to insulin the way 155 00:08:48,480 --> 00:08:51,520 Speaker 1: it should. So increasing your fiber is going to help 156 00:08:51,559 --> 00:08:54,320 Speaker 1: you stay satiated, which may help with weight loss, and 157 00:08:54,360 --> 00:08:57,360 Speaker 1: it's also going to improve your insulin sensitivity, which will 158 00:08:57,400 --> 00:09:01,360 Speaker 1: hopefully get you away from type two diabetes. You also 159 00:09:01,440 --> 00:09:05,679 Speaker 1: have the insoluble forms of fiber, that is, like veggies 160 00:09:05,760 --> 00:09:09,040 Speaker 1: and whole grains. This all right, I'm sorry, this is 161 00:09:09,080 --> 00:09:12,120 Speaker 1: not very sexy. This is, but I have to say it. Okay, 162 00:09:12,400 --> 00:09:16,480 Speaker 1: This adds bulk to the stool. It bulks it up 163 00:09:16,520 --> 00:09:19,160 Speaker 1: a little bit, kind of brings in the water. It 164 00:09:19,240 --> 00:09:22,200 Speaker 1: draws the water in from the body into the colon 165 00:09:22,559 --> 00:09:26,640 Speaker 1: and that helps keep things very regular. Yes, I understand 166 00:09:27,240 --> 00:09:29,720 Speaker 1: it doesn't sound fun to talk about, but we have to, 167 00:09:30,200 --> 00:09:32,760 Speaker 1: and people talk about being regular all the time. Well 168 00:09:32,800 --> 00:09:35,560 Speaker 1: being regular is actually very important, and it's not just 169 00:09:35,640 --> 00:09:39,760 Speaker 1: important for your bowel habits. It's important for so much bigger, 170 00:09:40,400 --> 00:09:43,480 Speaker 1: bigger reasons. Fiber is the fuel that keeps your gut 171 00:09:43,520 --> 00:09:47,880 Speaker 1: ecosystem thriving and also your immune system and all other 172 00:09:47,920 --> 00:09:51,480 Speaker 1: systems in check as well. You're listening to wellness and mass, 173 00:09:51,640 --> 00:09:57,240 Speaker 1: we'll be right back with more. Fiber is also a 174 00:09:57,320 --> 00:10:01,680 Speaker 1: beneficial food for gut bacteria. It's considered prebiotic. If you 175 00:10:01,760 --> 00:10:05,240 Speaker 1: have low fiber, as I mentioned, you have gut microbiome imbalanced. 176 00:10:05,240 --> 00:10:07,439 Speaker 1: Maybe some of that good bacteria goes away because you're 177 00:10:07,480 --> 00:10:10,240 Speaker 1: not giving it the nutrition and the nutrients that it wants, 178 00:10:10,840 --> 00:10:13,280 Speaker 1: so to kind of like wrap that up into you know, 179 00:10:13,320 --> 00:10:16,520 Speaker 1: a little bit of a bow. Consequences of low fiber 180 00:10:16,600 --> 00:10:20,640 Speaker 1: intake can Obviously, what most people know is it leads 181 00:10:20,679 --> 00:10:26,880 Speaker 1: to digestive issues, constipation, irregular bowel movements, and diverticuli. Now 182 00:10:27,360 --> 00:10:31,120 Speaker 1: it goes on from there. You can have hemorrhoids external internal, 183 00:10:31,280 --> 00:10:35,000 Speaker 1: you can have fissures. It can cause problems, and the 184 00:10:35,040 --> 00:10:37,920 Speaker 1: reality is a lot of people have these issues. They 185 00:10:37,960 --> 00:10:40,559 Speaker 1: don't really talk about these issues, and they don't necessarily 186 00:10:40,600 --> 00:10:43,800 Speaker 1: realize that is because of a low fiber diet, and 187 00:10:43,920 --> 00:10:46,240 Speaker 1: maybe they take a little metamucile here or there to 188 00:10:46,320 --> 00:10:49,240 Speaker 1: kind of make themselves feel better. But the reality is 189 00:10:49,480 --> 00:10:52,040 Speaker 1: this is something that needs to be focused on every 190 00:10:52,040 --> 00:10:54,599 Speaker 1: single day, not just when you're having some issues or 191 00:10:54,640 --> 00:10:57,280 Speaker 1: you're on vacation and you're changing your diet a little bit. 192 00:10:57,679 --> 00:11:00,640 Speaker 1: It has to be an everyday thing. Just like brushing 193 00:11:00,640 --> 00:11:03,760 Speaker 1: your teeth. You should also be thinking to yourself. Am 194 00:11:03,760 --> 00:11:06,640 Speaker 1: I getting enough fiber today? My body needs it. It 195 00:11:06,679 --> 00:11:09,800 Speaker 1: also with consequences of low fiber increase risk of chronic 196 00:11:09,840 --> 00:11:14,560 Speaker 1: diseases colon cancer, heart disease, cholesterol, type two diabetes. We 197 00:11:14,679 --> 00:11:18,640 Speaker 1: mentioned gut health, this regulation, weight gain, and obesity. I mean, 198 00:11:18,679 --> 00:11:21,720 Speaker 1: these are all things that Americans are suffering from. So 199 00:11:22,480 --> 00:11:24,680 Speaker 1: here's what I want to talk to you about. How 200 00:11:24,720 --> 00:11:29,520 Speaker 1: you can increase your fiber without feeling overwhelmed. One of 201 00:11:29,520 --> 00:11:32,760 Speaker 1: the biggest mistakes that people make is they just dive 202 00:11:32,880 --> 00:11:35,520 Speaker 1: right in. They're like, you know what, I'm increasing my fiber. 203 00:11:36,080 --> 00:11:39,280 Speaker 1: Let's go. Well, let me tell you. If you go 204 00:11:39,360 --> 00:11:44,120 Speaker 1: from zero to sixty overnight, that's not a good thing. 205 00:11:44,240 --> 00:11:46,679 Speaker 1: And I'll tell you why. It's going to cause bloating, 206 00:11:47,120 --> 00:11:49,839 Speaker 1: it's going to cause up, it's going to cause abdominal pain, 207 00:11:50,480 --> 00:11:53,040 Speaker 1: and you may have to hit the restroom more than 208 00:11:53,080 --> 00:11:55,280 Speaker 1: you want to that day, and that's going to turn 209 00:11:55,320 --> 00:11:57,319 Speaker 1: you off from it, and it kind of throws your 210 00:11:57,320 --> 00:11:59,880 Speaker 1: GI system into a little bit of a wack of doodles. 211 00:12:00,320 --> 00:12:03,200 Speaker 1: So I don't recommend doing that. I do recommend kind 212 00:12:03,240 --> 00:12:06,280 Speaker 1: of baby steps to increasing your fiber intake. One of 213 00:12:06,320 --> 00:12:10,280 Speaker 1: the things that I do here at home with myself 214 00:12:10,679 --> 00:12:13,559 Speaker 1: and my children. They love when I talk about fiber. 215 00:12:13,600 --> 00:12:15,880 Speaker 1: By the way, I'm not sure about you, but when 216 00:12:16,000 --> 00:12:19,400 Speaker 1: I am cooking, I cook with intention. And I also 217 00:12:19,440 --> 00:12:24,000 Speaker 1: tell my children that we eat to nourish our body. 218 00:12:24,040 --> 00:12:27,400 Speaker 1: We don't necessarily eat for fun, even though it's nice 219 00:12:27,400 --> 00:12:29,840 Speaker 1: when it's something that we enjoy eating. I always like 220 00:12:29,920 --> 00:12:33,320 Speaker 1: to break down the individual things that I'm including into 221 00:12:33,320 --> 00:12:35,640 Speaker 1: a recipe or into a smoothie or whatever it is, 222 00:12:35,880 --> 00:12:38,320 Speaker 1: because I want them to know exactly the benefits that 223 00:12:38,360 --> 00:12:41,199 Speaker 1: it brings to their body. So they definitely love the 224 00:12:41,240 --> 00:12:46,640 Speaker 1: fiber speech. But I love mourning smoothies. I have one 225 00:12:46,679 --> 00:12:48,559 Speaker 1: of those, I don't know the brand, like one of 226 00:12:48,600 --> 00:12:50,960 Speaker 1: those bullet things. It's not a full blender, but it's 227 00:12:51,000 --> 00:12:56,120 Speaker 1: a smaller blender and I get frozen stuff from Costco. 228 00:12:56,600 --> 00:12:59,160 Speaker 1: I throw it in and then I know, if I 229 00:12:59,240 --> 00:13:01,920 Speaker 1: drink my smooth the I'm probably doing pretty good for 230 00:13:01,960 --> 00:13:04,680 Speaker 1: the day in terms of fiber because I throw in 231 00:13:04,720 --> 00:13:08,320 Speaker 1: a bunch of fiber loaded foods. I get fresh spinach 232 00:13:08,360 --> 00:13:11,000 Speaker 1: from my garden. Yes, I understand most people do not 233 00:13:11,080 --> 00:13:13,320 Speaker 1: have fresh spinach, but you don't need that. That's just 234 00:13:13,320 --> 00:13:17,600 Speaker 1: an added bonus. My favorite high fiber things to throw 235 00:13:17,720 --> 00:13:22,560 Speaker 1: into a smoothie chia seeds. That is like the best 236 00:13:22,679 --> 00:13:24,880 Speaker 1: thing you could do for your body when it comes 237 00:13:24,880 --> 00:13:28,680 Speaker 1: to fiber. It is so high in fiber. One serving 238 00:13:28,720 --> 00:13:32,720 Speaker 1: of it is about anywhere from like eleven to fifteen 239 00:13:32,720 --> 00:13:35,920 Speaker 1: milligrams of fiber. You're almost done for your entire day 240 00:13:36,080 --> 00:13:39,160 Speaker 1: with one serving of chia seeds. Then I also add 241 00:13:39,160 --> 00:13:44,840 Speaker 1: in raspberries, which is another huge container of fiber. So 242 00:13:45,080 --> 00:13:50,520 Speaker 1: chia seeds, raspberries, I throw in blueberries, some strawberries, some apple, 243 00:13:50,880 --> 00:13:54,000 Speaker 1: and sometimes I'll throw in a banana. But then I 244 00:13:54,080 --> 00:13:56,960 Speaker 1: also will put in some Greek yogurt. That Greek yogurt 245 00:13:57,000 --> 00:14:00,840 Speaker 1: helps with the probiotics. Blend it all up, and that 246 00:14:01,040 --> 00:14:04,600 Speaker 1: is my fiber smoothie of the morning. And from there 247 00:14:04,720 --> 00:14:07,640 Speaker 1: I will try to still have some fiber rich foods 248 00:14:07,640 --> 00:14:10,120 Speaker 1: throughout the day, but I like to get things done 249 00:14:10,120 --> 00:14:12,640 Speaker 1: early in the morning. It's like another check box. I 250 00:14:12,679 --> 00:14:15,559 Speaker 1: brush my teeth, I get dress, I have my fiber, 251 00:14:15,679 --> 00:14:18,839 Speaker 1: and I go on with my debt. As we enter 252 00:14:18,960 --> 00:14:22,920 Speaker 1: the school year, I will add some immune boosting ingredients 253 00:14:23,040 --> 00:14:25,360 Speaker 1: just to make sure that we are all in the 254 00:14:25,400 --> 00:14:29,720 Speaker 1: best state in our immune health. Whether I am, we 255 00:14:29,760 --> 00:14:32,920 Speaker 1: have the blueberries that's high in antioxidants, maybe some citrus 256 00:14:32,920 --> 00:14:37,080 Speaker 1: to get the vitamin C. I also personally love garlic. 257 00:14:37,400 --> 00:14:39,560 Speaker 1: Garlic is one of my favorite things. That I won't 258 00:14:39,600 --> 00:14:41,240 Speaker 1: put it in a SMOOTHI because that'll ruin it. But 259 00:14:41,280 --> 00:14:44,760 Speaker 1: I certainly start cooking with more garlic. I use my 260 00:14:45,280 --> 00:14:50,320 Speaker 1: immunity liquid herbs tincture that has garlic in it as well, 261 00:14:51,040 --> 00:14:53,120 Speaker 1: so some other things. If you're not a smoothie person, 262 00:14:53,480 --> 00:14:56,160 Speaker 1: you obviously just want to increase your fruit and vegetables. 263 00:14:56,160 --> 00:14:58,120 Speaker 1: But the ones that have the fiber tends to be 264 00:14:58,200 --> 00:15:03,320 Speaker 1: the ones that have a skin on them, so apples, berries, carrots, 265 00:15:03,440 --> 00:15:07,480 Speaker 1: even broccoli, spinach. You want to swap your carbohydrates. If 266 00:15:07,520 --> 00:15:10,520 Speaker 1: you are a bread lover like I am, I get it. 267 00:15:11,720 --> 00:15:13,920 Speaker 1: Try not to always go for the white bread, and 268 00:15:13,960 --> 00:15:16,360 Speaker 1: certainly try not to go for the ultra processed bread 269 00:15:16,360 --> 00:15:18,920 Speaker 1: that's just like sitting in a plastic bag in your pantry. 270 00:15:19,560 --> 00:15:25,360 Speaker 1: Try to incorporate brown, white rice, legomes like lentils, quinoa, 271 00:15:26,000 --> 00:15:28,480 Speaker 1: Try and get whole grain bread. But I'll tell you 272 00:15:28,560 --> 00:15:30,520 Speaker 1: most whole grain brand you find it in the grocery 273 00:15:30,560 --> 00:15:33,040 Speaker 1: store is ultra process so it's really not that much, 274 00:15:33,480 --> 00:15:36,120 Speaker 1: but all of these little changes, you know, it adds 275 00:15:36,200 --> 00:15:43,560 Speaker 1: up to higher fiber intake. I mentioned the legumes like beans, lentils, 276 00:15:43,600 --> 00:15:46,840 Speaker 1: all of these so good for you for so many reasons, 277 00:15:47,840 --> 00:15:50,840 Speaker 1: but one of them being fiber. So whether you're putting 278 00:15:50,880 --> 00:15:53,160 Speaker 1: them in a soup, for in a salad, or in pasta, 279 00:15:53,240 --> 00:15:56,320 Speaker 1: if you add some of these, they can really help 280 00:15:56,440 --> 00:16:00,000 Speaker 1: increase your fiber intake. In addition to chia, but again, 281 00:16:00,000 --> 00:16:03,240 Speaker 1: and my favorite is chia, you can also use flax seed. 282 00:16:03,800 --> 00:16:06,640 Speaker 1: You can use them together, you can use them separately. 283 00:16:06,680 --> 00:16:10,400 Speaker 1: Flax Seed is also great because it is high in omegas. 284 00:16:10,760 --> 00:16:14,040 Speaker 1: Omegas are great for heart health, skin health, hair health. 285 00:16:14,560 --> 00:16:16,480 Speaker 1: In fact, when I make my smoothies in the morning, 286 00:16:16,560 --> 00:16:19,520 Speaker 1: I tend to do chia and flax seeds because you know, 287 00:16:19,880 --> 00:16:21,480 Speaker 1: I want all the bang for the buck that I 288 00:16:21,520 --> 00:16:25,120 Speaker 1: can possibly get. And for some people who struggle with 289 00:16:25,200 --> 00:16:29,040 Speaker 1: GI issues, you can consider supplements as well. I'm not 290 00:16:29,120 --> 00:16:32,360 Speaker 1: talking about like laxatives like stimulants. That is not what 291 00:16:32,400 --> 00:16:37,000 Speaker 1: I'm talking about. That works on receptors and chemicals in 292 00:16:37,040 --> 00:16:40,000 Speaker 1: your gut to make your gut move faster. That is 293 00:16:40,040 --> 00:16:42,040 Speaker 1: not what we are wanting to do right here. We're 294 00:16:42,040 --> 00:16:45,320 Speaker 1: wanting to nourish our gut, not just make it move faster. 295 00:16:45,960 --> 00:16:48,120 Speaker 1: We want it to move faster on its own, because 296 00:16:48,160 --> 00:16:51,120 Speaker 1: it wants to move faster. We're not giving it a stimulant. 297 00:16:51,480 --> 00:16:54,880 Speaker 1: We're just trying to make it healthy, make it healthy 298 00:16:54,920 --> 00:16:59,760 Speaker 1: from the gut micro biome standpoint, but also make it 299 00:16:59,760 --> 00:17:03,280 Speaker 1: move faster on its own, not because we're telling it too. 300 00:17:03,840 --> 00:17:07,440 Speaker 1: And by doing this again, not only will you feel 301 00:17:07,560 --> 00:17:11,600 Speaker 1: lighter and more regular, which is a goal for many 302 00:17:11,640 --> 00:17:13,680 Speaker 1: people out there, it should be even though you don't 303 00:17:13,680 --> 00:17:17,240 Speaker 1: want to talk about it. It's good for your immune system. 304 00:17:17,359 --> 00:17:22,320 Speaker 1: It's good for your entire system to decrease inflammation, which 305 00:17:22,359 --> 00:17:26,840 Speaker 1: we know leads to autoimmune diseases, metabolic disorders, and even cancers. 306 00:17:27,440 --> 00:17:29,560 Speaker 1: So all of these things can be good for you. 307 00:17:29,920 --> 00:17:32,000 Speaker 1: As we head into the fall season and the winter, 308 00:17:32,680 --> 00:17:36,080 Speaker 1: we all are bound to get some sort of respiratory virus. 309 00:17:36,600 --> 00:17:38,560 Speaker 1: Make sure that your body is as strong as it 310 00:17:38,600 --> 00:17:41,960 Speaker 1: possibly can be. And it's not just about boosting the 311 00:17:42,000 --> 00:17:46,119 Speaker 1: immune system through drinking orange juice and taking vitamin C. 312 00:17:46,320 --> 00:17:48,920 Speaker 1: It's about making sure that your gut is happy, because 313 00:17:48,960 --> 00:17:51,480 Speaker 1: if your gut is happy, your body has a much 314 00:17:51,520 --> 00:17:56,920 Speaker 1: better chance of fighting off infections. So one tip is 315 00:17:57,600 --> 00:17:59,680 Speaker 1: check the label. If you're buying stuff at the store, 316 00:18:00,160 --> 00:18:04,680 Speaker 1: food says it's a good source of fiber. It's technically 317 00:18:04,680 --> 00:18:08,280 Speaker 1: supposed to have at least three grams per serving. If 318 00:18:08,280 --> 00:18:11,639 Speaker 1: it says excellent source, that means five grams are more. 319 00:18:12,200 --> 00:18:15,840 Speaker 1: I don't really know if five grams is excellent in 320 00:18:15,880 --> 00:18:18,240 Speaker 1: my book, but it's definitely a start when it comes 321 00:18:18,320 --> 00:18:22,000 Speaker 1: to our American diet. But I'm telling you this is 322 00:18:22,080 --> 00:18:24,600 Speaker 1: just how they label it. Just like when we see 323 00:18:24,640 --> 00:18:27,920 Speaker 1: those cereals for kids, they'll say, oh, it has whole 324 00:18:27,960 --> 00:18:30,720 Speaker 1: grains in it. It's like, yeah, well they're ultraprocessed. Okay, 325 00:18:31,000 --> 00:18:33,760 Speaker 1: it's not that healthy for you. So you can be 326 00:18:33,800 --> 00:18:36,240 Speaker 1: grabbing all these things that say good source of fiber 327 00:18:36,359 --> 00:18:38,720 Speaker 1: and it probably has more fiber than what you were 328 00:18:38,720 --> 00:18:41,360 Speaker 1: eating the day before. But you have to do more 329 00:18:41,400 --> 00:18:45,920 Speaker 1: than that. You have to consider some chia seeds, some beans, 330 00:18:46,080 --> 00:18:49,720 Speaker 1: some fruits and veggies, and maybe also consider throwing in 331 00:18:49,760 --> 00:18:54,440 Speaker 1: some exercise, because that's right. Exercise also gets your balol 332 00:18:54,520 --> 00:18:59,199 Speaker 1: moving and keeps your body happy and healthy. So, like me, 333 00:18:59,400 --> 00:19:02,520 Speaker 1: if you're always looking to support your immune system, your 334 00:19:02,560 --> 00:19:05,520 Speaker 1: brain health, you have to protect your gut. This will 335 00:19:05,560 --> 00:19:08,560 Speaker 1: lower your risk of inflammation, lower your risk of dementia, 336 00:19:08,680 --> 00:19:11,359 Speaker 1: lower your risk of cancer. Fiber should be at the 337 00:19:11,400 --> 00:19:13,800 Speaker 1: top of your list. It is always at the top 338 00:19:13,920 --> 00:19:16,480 Speaker 1: of mine. Thanks for listening to Wellness on MASS on 339 00:19:16,520 --> 00:19:20,560 Speaker 1: America's number one podcast network iHeart. Follow Wellness on MASS 340 00:19:20,560 --> 00:19:23,080 Speaker 1: with doctor Nicole Staftfire and start listening on the free 341 00:19:23,160 --> 00:19:26,080 Speaker 1: iHeartRadio app or wherever you get your podcasts, and we 342 00:19:26,160 --> 00:19:27,160 Speaker 1: will see you next time.