High Fiber Diets: Can they control Diabetes?

Hey guys and gals,

Today we are blessed to hear from another blogger, Kelly Crawford who writes for Hardboiledbody.com

She is going to talk about high fiber diets and how they can fight diabetes. This ties in perfectly with my new book on the subject of reducing sugar intake so I though it would resonate on this site.

Take it away Kelly:

High Fiber Diets: Can they control Diabetes?

If you suffer from diabetes, taking control of your diet is of paramount importance to your health and well-being. Most people, diabetic or not, do not have enough fiber intake from the correct foods, which gives the long term prospect of staying healthy and challenging diabetes, somewhat an uphill struggle.

If you have diabetes, the most important thing is to maintain your blood sugar levels. Fiber certainly assists with this, plus, the correct daily intake will improve your heart health and combat cardiovascular disease which is a serious danger for diabetics.

What is fiber?

When people hear the word ‘carbohydrate’, most instantly assume that these are bad for you. However, dietary fiber is a carbohydrate gleaned from plant-based foods. The difference between this type of carbohydrate and the ‘naughty’ ones, is that it is not digested or absorbed into the body, but it has a starring role in keeping you healthy. There are two types of dietary fiber, soluble and insoluble, neither of which is better than the other.

Dietary fiber does absorb fluid, the consequence of which is an increase in waste matter from your body, in the form of stools, which become much softer and easier to dispel or excrete.

What foods contain fiber?

For soluble fiber, the best food groups are bran, oat bran, barley, beans, linseeds, lentils, nuts, pulses and soya. For insoluble fiber, bran, nuts, seeds, wholegrain cereals and fruit and vegetables, particularly with the skin on. White bread, cakes, pastries and cookies are unlikely to possess any useful fiber, unfortunately! High fiber foods are considered to be those with a minimum of 5g per serving.

If you are going to eat grains in particular, make sure that they are whole-grains and free of sugar. Oatmeal will always provide a healthy breakfast start to the day and will help prevent ‘snacking’ as generally, it will satiate your appetite for a good few hours. Likewise, any pasta consumed for lunch or dinner must be whole-grain, and rice should be brown and untreated. If in doubt, quinoa is another very good option, or try buckwheat or rye to be certain.

Your body needs fuel, but it has to be the right fuel to maintain good health and keep you operating like the well-oiled machine you should be. After all, if you put the wrong gas into your car, that certainly won’t work either!

High fiber vegetables are essential – broccoli, peas, Brussel sprouts and cabbage or spinach are excellent choices. Beware of peas though, they are quite high in carbohydrate value, as is corn. They are both nutritious, but a potential danger zone for diabetics.

Beans have some of the highest value in terms of fiber, with somewhere between 5 and 10g per half cup (this is dependent on which type of bean). Kidney beans and navy beans have some of the highest fiber content.

 Best fruits to consume are apples, pears and berries, but pay attention to any of the fruits higher in sugar content, such as pineapple or mangos.

How much fiber is the right amount?

It has always been assumed that the beneficial amount of daily fiber does vary according to gender and age, but the USDA have now specified that this is not relevant and should be based on the amount of calorific intake http://healthyeating.sfgate.com/recommended-daily-serving-fiber-4262.html

However, The American Diabetes Association recommends 25-30 grams per day, better consumed as food, rather than supplements. Whole foods also contain other vital nutrients such as vitamins and minerals that your body needs.

The benefits of a high fiber diet

There are several other health risks involved with diabetes, that a high fiber diet can help reduce.

  • Cardiovascular disease
  • High cholesterol
  • Hypertension
  • Colo-rectal cancer
  • Obesity

Whilst increasing your fiber intake by consuming the right foods is not a cure for diabetes, it is a huge step in keeping the disease under control. If consuming more fiber has not been on your agenda, do start slowly, to avoid any digestive disruptions, and certainly consult your medical practitioner.

Be a smart shopper

By shopping cleverly, you can help yourself keep on the right path on a high fiber diet. Read labels properly; look for ‘wholegrain or whole-wheat’ products in your basic shopping for bread, cereals and as a treat, crackers. Stock up your store cupboard with canned beans, pulses, lentils etc. You will be more inclined to eat these high fiber foods if you don’t have to cook them from raw. They can be easily put into stews, casseroles, curries and also to boost your fiber intake in salads.

If you are changing your normal diet, go slowly to avoid any digestive problems, and certainly consult your medical practitioner before any alternations to your normal pattern.

About the Author

Kelly Crawford is passionate about health, well being, running and minimalist. As a competitive runner, she has insight into the struggles of  balancing work-outs with good nutrition and injury prevention. She is a contributing writer for HardBoiledBody.com – a site dedicated to health,
nutrition and fitness advice.

You can find her here:

https://www.facebook.com/hardboiledbody

Guest Post: Living With Purpose and Direction Beyond the Essentials

Rob Archangel Guest PostHey guys!

I have the pleasure of introducing one of my friend’s in the publishing world, Rob Archangel. He is a fellow health guru that also happens to runs his own publishing company (how cool is that!?). I asked him to share a little bit about his own journey and what follows is his story.

I have used the services his company offers several times to make the covers for my books. Their customer service is top-notch, and I won’t go anywhere else because the quality is always spot on.

Beyond that, him and his team actually care about my success as an author and as a person. Building relationships is a major key to success in any endeavor, and they are doing it right. They want my books to be a success as much as I do.

If you have any interest in writing your own book you should check out their current promotion. It is a crazy good deal offering a book cover and formatting services for a price that can’t be beat.

I believe everyone has something to say and that everyone has at least one book in them. (more…)

Living Healthy Over the Holidays: 7 Tips to Avoid Death by Chocolate Cake

Hey guys!

The holiday season is one of the best times of the year. with snow falling (for those northerners) and Christmas music seemingly blasting from every known source of sound, the spirit is with us all.

This time can be a great time to spend with family, enjoy cool new gadgets, and be merry.

But we all know how difficult the season can be as well, especially when we are trying to eat healthy. My wife and I are going to Mexico in January and we want to look good for each other.

The biggest problem? 

January comes after December, and the Christmas season is FULL of cookies, cakes, brownies, punch, huge meals, and delicious homemade bread! And of course, as well know, this does NOT last just one day or one night. We ALL have multiple times per day when we are tempted to reach for a sweet or overindulge during a pot luck.

I don’t know about you, but I love big family meals around a big table. There is something pleasing and uplifting about enjoying good food with good company. But this just isn’t usually a good thing for healthy eating. Unless you have a family full of vegans and health nuts, those big family home cooked meals are not going to be that good for you.

The solution?

Here are 7 tips for avoiding an expanded waste line this holiday season. Nothing here is overly difficult to put in practice. Take these few simple steps seriously and I can guarantee you will have a more enjoyable holiday season. (more…)

Everybody Farts: But Is Farting Good for You? The Fiber Guardian Says Yes!

Who better than the Fiber Guardian to answer some of the age old questions of excessive flatulence. It is no secret that fiber and farting go hand in hand so it is high time for a post on this subject. Is farting good for you? Is farting in fact healthy? Do you have a farting problem?

I am going to shed some light on this dark subject so the next time you decide to rip one you can do so with a smile on your face, because YES, farting is in fact good for you. Except perhaps, for making friends, but we will talk more about that later…

Firstly, here are few quick facts about farting. Some are interesting, some are quite surprising, and others are just plain gross.

  • The average person farts about 14 times per day. And yes, women fart just as much as men, although they are not as proud to admit it as men are.
  • Some people output almost 2 liters of gas per day!
  • Excessive gas is mostly caused by the amount of air we suck in when we eat. Chewing gum or eating too quickly can exacerbate this problem.
  • The smell of our own farts is much more pleasant to us than one from someone else. We like to smell our own farts because it is something familiar. Yup, I told you these facts were gross!
  • For more facts see –Farting – how much is normal and what can I do about it?

Is Farting good for you?

Farting is good for you in that it means that there is healthy gut bacteria present in your system. This healthy bacteria works for your system and relieves bloating by expelling gas, but also help to suck out the vitamins and ultimately our energy from the food we eat. The process can involve flatulence and this is entirely normal. (more…)

Top 10 Books to Read for 2017 and Beyond

Part of getting healthy, losing weight, and ultimately reaching your full potential involves reading. Reading activates the mind and it gets us thinking in a world other than our own. It increases our vocabulary, and reading books is far better for our brains than watching TV.

I love watching TV as much as the next guy (I am a big Marvel nerd after all) but there is something to be said about getting caught up in a good book. Do the right thing for your brain and shut off the tube every once in awhile and grab a good book. Lucky for you I will be sharing 10 books that you gotta read.

Whether you are looking to read science fiction, romance novels, self-help books, or cook books, reading needs to be part of your life.

Here are ten books that I recommend reading as fast as you can get them. Listen, read on a kindle, or get a physical copy, (old school much) any way that you want to read is just fine.

Half the list is non-fiction and the other half fiction. I find it best to get a healthy mix of both in my life, and I decided to represent each here equally.

All of the below links are affiliate links to the book’s page on Amazon. Click them and power up the Fiber Guardian!

Top Ten Books for 2017

in-a-pit#1 In a Pit with a Lion on a Snowy Day By Mark Batterson

This book is one of those books that has the potential to change your life. It changed mine, and is thus my all time favorite book. Mark Batterson is an excellent story teller, and the book is woven in such a way that urges the reader to attack any lions that exist in their own life with a new fervor.

I recommend reading it and then taking action in your own life. Chase the Lion!

#2 Off to Be the Wizard By Scott Meyeroff-to-be-the-wizard

If you are looking for an exciting adventure, look no further. Off to Be the Wizard has it all. Its witty humor, time travel, and riveting story line make it one of my favorite fiction novels. Even better, it is the start of a series. I currently just finished the second book, and I can’t wait to start on the third!

how-to-win-friends#3 How to Win Friends and Influence People by Dale Carnegie

While it will most definitely not win an aware for best cover. this book was originally published in 1937 and it is still being referred to as one of the best people skills books out there. Make some new friends and read a classic.

This book will help you to learn basic people skills yes, but it also tests what you already know. It is a great reminder that lifting people up and encouraging them is the way to go and putting people down is not. No one likes a person that is always negative, and being positive and uplifting is the way to make people like you.

#4 The Martian by Andy Weirthe-martian

I listened to this book on audible and I highly recommend reading it. The story is riveting throughout and you won’t be able to put the earphones down. Andy Weir weaves together a fascinating story of ingenuity, dumb luck (both good and bad) and other worldliness.

Skip the movie and read the book instead and you will definitely not be disappointed. This book is one of my all time favorites fiction novels.

level-up-your-life#5 Level up Your Life by Steve Kamb

My wife and I both read this book and ended up incorporating it into our lives. We currently have a “level up” board on display in our living room and we are constantly vying to earn points and level up. We enjoy pushing ourselves and trying to make the most of our lives, and Steve’s book served as a catalyst for both of us to continue doing so.

The book is an adventure that I suggest you take now before life gets in the way.

#6 Steelheart (The Reckoners) by Brandon Sandersonstealheart

I picked this book up on Audible on a whim. Once I started listening I got hooked. Little did I know that my younger brother had actually already read this particular book and loved it as well!

The normal person turned superhero theme is a little bit overdone nowadays, but this book put a new spin on it by calling them “epics” and making all “epics” turn evil. The fight against the epics is on in full tilt in this thriller and the ending leavers you satisfied but wanting more. Good thing this book is the first in a trilogy!

the-new-freedom#7 The New Freedom by Rob Cubbon

In “The New Freedom” author Rob Cubbon shares his story of how he stuffed his belongings into a backpack and moved to Thailand. He starts the book off by saying that he wrote this book in a Cafe in Chiang Mai where he lives and works remotely. His is living the “New Freedom” and this book tells you how he got to where he is and how you can too.

His writing is extremely positive and upbeat and he constantly reminds the reader that the “New Freedom” is achievable by anyone reading whether they are single, married, or have kids.

I was fascinated by his story. I can’t even imagine the fear and anxiety he must have felt when he moved worlds away to run his business, but yet he did it and is loving life.

The structure of the book is broken up into 4 easily digestible main chunks which include his story, tips on how to start living the “New Freedom,” where to live out your new found freedom, and then several interviews with real life people who are living out this lifestyle.

I highly recommend this book to anyone interested in experiencing a life that is out of the norm and way different than the status quo. If you have ever wanted to begin an epic journey but didn’t quite know where to start, pick up this book and be enlightened.

#8 Homeland by RA Salvatorehomeland

I would be absolutely remiss if I did not mention the first book in a series that spans 30 total books. The Legend of Drizzt is a hallmark in any collection and this book starts it all off.

Drizzt Do’Urden is a drow elf born in the evil matriarchal city of Menzoberanzan. That might be enough to stop reading for some of you, but the tale that the author RA Salvatore weaves is incredible. From the start of this book and from every book after you are on the edge of your seat.

If you are looking for a new series to be immersed into buckle up, as the Legend of Drizzt is a wild ride.

creativity-inc#9 Creativity Inc by Ed Catmull

Ed Catmull is the CEO of Pixar Animation Studios. Yes, the very same people that made clown fish uber popular and people afraid of toys coming alive at any second.

In this book, Ed talks about cultivating the creative culture of Pixar and how he has found leadership to work. It makes you really think about how you can change the culture of where you work, play, or go to church.

Give this book a read to change your mindset on teamwork and leadership for the better.

#10 Eragon by Christopher Paolinieragon

I read this book back when I was in high school, but it is still one my all time favorites. You can’t get much better than dragons, magic, sword fighting and evil kings.

Eragon is the first in a series and once you finish you will run to the bookstore and grab the second book. The story keeps you going the entire time and won’t let you go.

Alright friends, that does it for my list. Head on over to Amazon and get yourself a little something, or grab one of these books for a good friend.

Merry Christmas and happy holidays!

-Jordan Your Fiber Guardian

 

 

 

New Book Announcement: “Now What?” Plus First Chapter Free!

Hey guys!

I just published my new book!

Its called Now What? Getting Unstuck in a Sticky World: How Taking Action is the Key to Unlocking Your Ultimate Potential.

You can get it right here on Amazon for only .99 cents.

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This one was rather fun for me to write and I am super happy to share it with you.

It focuses on how to make major gains when it comes to any goal. It is a quick read that you can finish in one sitting.

Taking action is the single most difficult aspect of success. My book shares how to overcome inaction and make progress towards a better future. Here is a sneak peak:


Chapter One: Let’s Call it What it is

 

“A garden requires patient labor and attention. Plants do not grow merely to satisfy ambitions or to fulfill good intentions. They thrive because someone expended effort on them.” -Liberty Hyde Bailey

Clean hands don’t grow tomatoes.

Writers get carpal-tunnel.

Blisters are all too common for long distance runners.

In order to accomplish anything of substance, you need to act upon what you learn. You have to work.

That being said, action does include learning. To a certain extent, great action can’t be achieved without a knowledge base. The danger (and what this book is going to help you avoid) is remaining in the realm of learning and succumbing to paralysis by analysis.

Even the worst published writer is more successful at writing books than a brilliant writer who never bothers to put words to page.

The fact of the matter is, change doesn’t occur unless we put forth a consistent and practiced effort. Gardeners don’t cultivate crops by reading about how to cultivate crops. Astronauts would be fired if they didn’t complete their missions, and your spouse might not remain your spouse if you kept telling them you’d take out the trash but never actually took out the trash!

Dictionary.com defines “taking action” as follows:

“To start doing something”

Let’s add to that a little bit by defining a new term: positive action. Positive action is:

“To start doing something in order to bring about a valuable change in yourself or for others.”

When I refer to action in this book, I will be referring to positive action. The idea isn’t to take action and quit your job, only to cause your family to suffer the consequences. It doesn’t mean never picking up a book again and delving into every activity you can get your hands on.

Positive action means using your existing knowledge base and aligning it with your goals to bring about change. It means getting your hands dirty in the garden, your fingers pained from typing that book, or your muscles tired from preparing for a 5k.

Begin to lay the brick foundation of your future, not by theorizing about how to build a brick house, but by going out there and laying brick.

Taking positive action to reach your goals is hard work. It’s so much easier to remain in the netherworld of relative safety. Even while writing this book I struggled to take action by sitting down and writing. I kept saying to myself, “Okay Jordan, just sit down and start typing. Just let the words flow, it doesn’t even matter what comes out on the screen, just do it.”

Ironically, I struggled to complete a book about action.

But the fact of the matter is that the struggle to take positive action is real. I know firsthand how much work it takes to reach a goal. It’s not easy.

I also know that the feeling of accomplishment when you reach a long-term goal is phenomenal. When I finally published my first book (The Action Diet) the feeling was exhilarating. When my wife and I moved down south to get away from the cold it felt incredible. When I lost over 50 pounds after college I felt liberated.  

Positive action is hard, but doing it consistently will mean reaching your goals, finding bliss, and ultimately reaching your true potential. There will be difficulties along the way, but you must remain vigilant in order to take action.

Taking positive action means having the courage to act when others might not. It means having the strength of mind to see into the future and work hard today to realize your dream. To be persistent when others are not.

Finding success is not easy, but with today’s technology and the ability to self-publish books, discover new cultures, and become just about anything you put your mind too, the excuses are dwindling. There’s no one person nor one thing that stands between you and your potential for greatness.

The map has been laid out before you, but it’s your feet that will carry you up and over the mountain.

Why not start moving today?

Getting Unstuck Step #1

Now that you have a firm grasp of what I mean by taking positive action (again, making choices to bring about true change in your life), brainstorm some ideas of what this might mean for your life.

For the following questions write out your answers on a whiteboard, spreadsheet, or napkin–whatever floats your boat. Probably shouldn’t choose a napkin though, because those don’t float.

  1. What is one major goal that you have?
  2. What is stopping you from working towards that goal?
  3. What are some very simple action steps for you to take today?

I can’t answer these questions for you. Only you can decide how to apply “action taking” to your own life.

So stop reading, reflect, and come back when you’re done. Sound good?


Read more by getting the rest of the book on Amazon. It is only .99 cents for a limited time!

-Jordan

Why Desserts Are the Bane of My Weight Loss Efforts (and How to Stop Craving Sweets)

cupcakeLately my wife and I have been trying to lose a little extra weight and look even better by getting lean. We are going to Cancun in January for a friend’s wedding and we want to look good for each other. However, we need to learn how to stop craving sweets! Seriously, the need for sweets is killing our progress.

This is our current motivation, and we are using it as a way to make better decisions. The rallying cry of “Cancun!” is often heard throughout our apartment when doing pull-ups, drinking a big glass of water, or trying really hard not to make brownies.

Whether it is running to get ready for Frisbee season, or lifting at the gym in order to reduce stress, eating healthy and exercising is extremely important for us.

However, when it comes to sweets, we both struggle big time. We often talk about the fact that if we would have cut down on sugar and avoided eating so many desserts then we would both be crazy fit. As is, we are in pretty good shape, but there is definite room for improvement. (more…)

Taking Action to Reach Your Ultimate Potential

taking actionClean hands don’t grow tomatoes.

I am not going to put quotes around that “quote” because I just thought of it, but it does illustrate the point that in order to accomplish anything of substance, you need to act upon what you learn.

That being said, action does include learning. To a certain extent, great action cannot be achieved without a knowledge base. The danger (and what this post is going to help you avoid!) is remaining in the realm of learning and succumbing to what is known as paralysis by analysis.

Even the worst writer is more successful at writing books than a brilliant man who never bothers to put words to a page.

The fact of the matter is, change doesn’t occur unless we put forth a consistent and practiced effort. Gardener’s don’t cultivate crops by reading about how to cultivate crops. Astronauts would be fired if they never intended to actually venture out into space, and your spouse might not remain your spouse if you keep telling them you will take out the trash but never actually take out the trash! (more…)

Savor the Journey: Find Your Samwise Moment

Savor The Journey- Find Your Samwise MomentIt struck me last night, while watching the last movie in the Lord of The Ring’s Trilogy – the Return of the King- that the road is often more important (and much more memorable!) than the end result.

“I can’t carry it for you! But I can carry you! COME ON!- Samwise Gamgeee

As Sam shouts what is arguably one of the most memorable lines in the history of science fiction, does not a chill run up your spine?

However, this moment would not have had this effect if you hadn’t just watched Frodo and Sam’s entire journey, from the Shire to Weathertop, to Gondor to Minas Morgal, and all the way through the rocky ground of Mordor.

If I had turned on the Return of the King, fast forwarded to Sam’s line, and watched him carry Frodo to Mt. Doom I would not have had the same emotions. I probably would have wondered why this little man with hairy feet was carrying another little man with hairy feet.

What’s going on!?

Instead, because I watched their entire journey, from start to finish, Sam’s line filled me with hope and inspiration. YES! He saves the day and ultimately procures his place in the heart of all his fans.

And of course, Frodo appreciates him too.

As my mind pondered all of this while watching the movie, I wondered what my Samwise moment would be? When would the time come when I need to buckle down, dig my feet in, and shout to all of the world that I will not give up?

That I will never give up as long as my heart beats and my lungs draw breath! The Dark Lord Sauron will not win. That the journey is truly worth it, and that all my trials and tribulations meant something.

I am still waiting for this moment, but I am doing my absolute best to get ready. I am slowly trying to figure out what that moment will be, and trying to find it in my own journey.

Finding your Samwise moment is all about finding your own cadence in your journey. You will only find that moment if you are already on the road.

Nobody truly knows where they are at in their journey towards Mordor, but you can make a reasonable guess. Regarding my own journey: I believe that I am somewhere in the middle.

I am not quite yet fully ready for all of life’s major challenges that await me down the line. I know this to be true. But I also know that I am doing the best I can to arm and equip myself with the necessary skills and traits to be able to face whatever life throws at me.

Am I ready to cast the Ring into the fires of Mt. Doom?

Heck no!

Am I out of the Shire?

Yes.

Are you out of the Shire yet?

“It’s the job that’s never started as takes longest to finish.” -Samwise Gamgeee

Starting is the most important yet one of the hardest things to do. Getting out of the Shire isn’t easy and it is often not any fun at all.

However, I promise you that if you stick with it, and keep making small changes, you will find yourself on the journey.

So what is your Samwise moment? Do you know? What is the one thing that if you conquer it, will propel you forwards in your journey?

Do you need to stop drinking soda?

Are you suffering from an addiction?

Are you in an unhealthy relationship?

Is your spiritual life currently empty?

Do you need to grab your hobbit friend off the rocky hillside and carry him to victory?

Whatever it is you need to do, you probably already know. You know in your heart what the next best step is. All it takes is the courage to step out on your journey.

Find your Samwise moment and remember to savor the journey along the way.

“Even the smallest person can change the course of the future.” – Galadriel

What do you think? Share using the comments section below your thoughts on Samwise, the Lord of the Rings, or how this post effects your thoughts on your own journey.

-Jordan, Your Fiber Guardian

 

 

 

Eat Prebiotic Foods to Keep Your Gut Healthy

 

prebiotic foods“There you go, Harry!” Ron shouted over the noise. “You weren’t being thick after all — you were showing moral fiber!” -J.K. Rowling

When I hear the words “prebiotic” and “probiotic” I immediately become skeptical.

Is someone trying to sell me something?

Where is the man in a doctor’s coat trying to sell me a bottle of pills that will supposedly cure all my stomach woes?

I’m here to tell you that this post isn’t going to try to sell you anything other than a good ol’ fashioned dose of moral fiber. Along with a story of my own attempt at “taking” probiotics, I’ll share how to naturally add prebiotics into your diet by finding prebiotic foods.

I am also not against taking supplements, but I am very skeptical when I read an article or watch a video claiming the healing powers of a certain item and I am then promoted to buy that miracle substance for 24.99 plus shipping.

Probiotics: My Own Journey

Back a few years ago I was having a lot of trouble with my gut. I frequently took trips to the bathroom and was often very gassy. I used to struggle to share this unpleasant information, but I know that this is a story that many people share.

I equated these stomach issues mostly to stress, and I called it my stress stomach. I still think to this day that stress was the common factor that caused these issues, but it didn’t stop me from trying other remedies.

One particular avenue that I tried was to take a probiotic pill. I looked into how probiotics can be awesome for your gut health and I was hoked into the ides. I won’t go into all of the details in this post, but there is quite a bit of research out there that claims how effective probiotics can be in reclaiming your gut health.

I took one a day for 60 days and I can honestly say that I felt no different. This is surprising for two reasons:

  1. I am a self diagnosed hypochondriac so you would have thought that it would help me a little bit, even if it were to give me a placebo effect.
  2. The specific pill that I took had rave reviews of people claiming that it made all the difference in the world for them,

It sucked to spend the time and the money to try something like this only to have it fail. I was taking action and trying to take the right steps in order to get rid of my gut issues but I was falling short.

I think I was really just lying to myself.

You cannot expect to continue eating bad foods like donuts, cookies, and sugar filled coffee and have a happy gut. If this is a shock to you that’s okay, but it shouldn’t be. You know as well as I do that it is true, but taking action in this part of your life is decidedly difficult. I know.

I was eating a bad breakfast several days of the week, working a stressful job, and not getting the exercise I needed on regular basis.

You cannot cure a bad diet and bad habits with just a pill.

You have to start eating the right foods and taking the right steps to changing your lifestyle.

Eating healthy foods is always a good decision and will go a long way in creating a happy, bacteria-filled gut.

Prebiotic Foods

Here is a list of prebiotic foods that you can start eating right away. Many of these foods are also high in fiber as well, which of course keeps the Fiber Guardian pretty happy. 🙂

You can find most of these foods at your local grocery store, and adding them into your diet is as simple as finding a recipe to go along with each of them.

  1. Kefir- I add kefir to every smoothie that I make. It tastes great and before I read about probiotics I had never heard about it before. You can get it in just about any grocery store.
  2. Sauerkraut
  3. pickles
  4. Raw chicory root
  5. Jerusalem artichokes
  6. Raw Garlic
  7. Raw Onions
  8. Raw Asparagus
  9. Raw Leek
  10. Legumes
  11. Shallots

This is just a small list of prebiotic foods that you can add to your diet today to bring your gut into balance. Once you start to eat the right foods (mainly fruits and vegetables!) your body will thank you.

Want to read more about my personal journey towards weight loss?

You can check out my first book right here.

Thanks for reading!

-Jordan, Your Fiber Guardian