When you look into most of the current dietary advice when it comes to fitness and health, it is all about micro-nutrients such as vitamins and minerals, or protein. In an attempt to improve our energy and general well-being we tend to over-focus on how to get more vitamin B6 or B12, or the mineral zinc as that is very important for our immune system and many are concerned that whole food plant-based diet does not provide enough of these micro-nutrients. When it comes to protein, the important macro-nutrient, its is a never ending discussion full of fear and scarcity mindset. Plants such as lentils, beans, quinoa but in fact all plants even fruits and vegetables contain amino acids (elements which create protein) which are bio-available for us to absorb and utilize these well. Of course, we need protein, but plants have sufficient amount of it. The main mistake people make is that they do not eat sufficient amount of food, which can cause a lower protein intake too. However, this is not a case when you eat a balanced diet in which you meet your energy needs. Also, there is no such a thing as eating too much when it comes to whole food plant-based diet. This is true food freedom.
Why do you think it is that you simple cannot eat too much of plant foods?
If you thought of fiber you are correct!
Thanks to our highly-overlooked nutrient called fiber we get this satisfied feeling after our meals. Not heavy, just satisfied. Fruits, whole grains, vegetables contain lots of fiber, which plays such an important role in our health. At the beginning when you start eating more plants your microbe needs an adjustment period. If your gut is not used to the fiber content, it is simply because you have not yet grown the right bacteria that feed on this fiber. The more fiber you eat the more good bacteria will populate your gut and the more fiber you will be able to break down more easily. The statistics are alarming when it comes to how much fiber an average person in the western world consumes. It is about 10-15g of fiber per day. Totally insufficient. We have evolved to eat up to 100g of fiber per day for various reasons. It is what our human body craves, yet this macro-nutrient is so overlooked in the wellness world.
Let's dive together in into the array of overlooked benefits fiber brings to us:
- Fiber ensures regular bowl movements - it binds all the waste and carries it out of the body
- Fiber binds to toxins - heavy metals - such as lead and mercury and flushes them out of your body. Our bodies expect the regular fiber intake so it is able to detoxify itself of the metals and other waste such as excess cholesterol and estrogen . If there is lack of fiber, the waste is re-absorbed into your blood stream causing symptoms
- Fiber lowers blood pressure
- Fiber appears to lower the risk of colon and breast cancer
- Fiber regulates cholesterol and blood sugar levels - that is why you do not get sugar spikes from whole fruits (!) - I tested this and ate 4 bananas before my blood test - the result was a very stable blood sugar level to nurses surprise :D
- Fiber reduces the risk of artery-clogging as it swipes the plaque from the blood vessels
Sounds good, right? How much fiber do you think you consume? You can use the chronometer to see what your current intake is. But basically, the rule is simple here: To increase your daily fiber intake do the following:
- Eat fruits as snacks (not one apple or banana, but 2 bananas, 2 apples, or two handfuls of cherry tomatoes until satisfied)
- Eat more potatoes as your main meal - do not be afraid of whole food carbohydrates
- Make big meal smoothies containing: 3-4 bananas, 2 handful of spinach and chickpea protein powder to start your day
- Replace fiber free snacks with fiber rich ones such as fruits and veggies with some nuts
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