Did you ever wonder you can maintain the good shape of your guts by maximizing the low carb diets while minimizing carbs count? Here is how.
The low-carbs diet meal boxes have gained popularity for a reason. The meals are excellent for burning fats faster. But if the diet plan is changed, then it will surely impact gut health. So, you need to be careful to keep up to the right balance.
Getting sufficient fiber is the first step towards gut nourishment, which is essential for a proper and happy gut. The Australians at present are struggling to meet the health practitioner’s recommended daily fiber intake, which is 25g for ladies and 30g for men. This fiber intake problem can be compounded by accepting low-carb diets. As estimated, Australians are deriving around 45% of their dietary fibers from cereals and bread, and 10% from fruits. These foods mostly are not included in low-carb diets.
Nevertheless, putting out the bread must not be an issue when you are smart about your low-carb diet. By accepting the low-carbs food delivery from Macrofoodz, you can reduce your carbohydrate intake successfully while eating a lot of fiber. Eating quality foods is more important, so you have to concentrate on eating low-carb foods high in fiber like cauliflower, broccoli, chia seeds, flaxseeds, nuts like pistachios, and almonds, berries, avocado, and green leafy vegetables.
Facts About Fibers
Different types of fibers influence and support gut health significantly. The emptying process in the stomach is slowed down by the soluble fibers and helps you to feel fuller for longer. You feel regular by the effect of the insoluble fiber absorbing water for softening food. You can get these fiber types from vegetables, fruits, legumes seeds, and nuts. Thus, you have several options for low-carbs diets.
The only issue the people face eating low-carbs diets is a resistant starch that helps in good bacteria production. Resistant starch is present in foods cooked and cooled potatoes, rice, and unripe bananas. When following low-carb diets, you have to keep them minimum.
If you are not extremely conservative about carbohydrate intake, then you might include the foods containing resistant starch. Resistant starches are not digested properly, only about 2 calories of energy per gram are extracted as against 4 calories per gram for the regular carbohydrates. The chief governing reason is the resistant starches function similarly to the soluble fibers – its undigested form passes through the digestive tracts, and eventually reaches the colon where it nourishes the friendly gut bacteria and helps in improving the digestive system’s functionality. The ideal options are the bean, legumes, vegetables, fruits, and whole grains.
Besides, if you are not avoiding these higher-carbs options, then the chief way for supporting healthy bacteria is by eating probiotic-rich foods, which provide good bacteria to the gut and help in the healthy balance maintenance of the gut flora. As a result, the diseases are prevented, the immune system is boosted, inflammation in the body is reduced. The good options promoting a healthy diet are kimchi, kombucha, yogurt, sauerkraut. But be careful to reduce added sugars.
Make A Note of Your Nutrients
While cutting back on high carbs, you have to ensure eating the right nutrients for supporting your gut health. You need to concentrate on acquiring enough potassium and magnesium since, these are usually found in high-carb foods like bananas, beans, and potatoes. Low magnesium will change the gut bacteria’s composition, while low potassium will shift the functional way of the digestive systems. The low-carbs foods rich in these two nutrients are chard, pumpkin seeds, spinach, avocados, and salmon.
Gut healthy is indeed complex. Two persons cannot have the same specifications of gut health. For keeping your gut happy, you have to include more fibers in your diet. But, if you have irritable bowel syndromes, then you have to eat a lower fiber diet for easing out your symptoms and figure out the triggers.
Take plenty of zero-Carbs drink that is water for staying hydrated. Consuming water-rich foods and drinking more water is helpful in improving digestion and encouraging good bacteria balance and promoting a healthy gut.
Giving a good feed to the gut is the best way for nourishing your gut while adhering to low-carb diets. So ensure you are eating high-quality foods. It is a good idea to include healthy fats high in fiber and essential nutrients for reducing inflammation and boosting the gut microbiome. Your gut will thrive on simplified meal planning and preps for getting the right balance.