7-Day High Fiber Diet Plan
You have probably heard of the phrase ‘listen to your gut’, or perhaps you have heard ‘gut instinct’ or ‘trust your gut’.
This is an old saying that generally means following the feelings your body provides you whether you’re about to make the correct choice or not. Trust your Gut…the 7 Day High Fiber Diet Plan will have your digestive system working like an oiled-up jelly wrestler. We couldn’t think of anything else so just ran with that analogy!
Anyway, let’s get to the guts of it all.
Did you know your esoteric nervous system, which is the system in the gut was developed before your brain? Your gut and your brain communicate faster than we can comprehend, and these responses have been built over time to become very trustworthy. So, what has this got to do with fiber?
Fiber to your stomach is like gas to a car, or fertilizer to a plant. It helps fuel the gut by providing it with the right balance of the microbiome.
What Is Microbiome?
Microbiomes refer to the community of microorganisms that inhabit a particular environment in your digestive tract they are responsible for processing and digesting the food that you eat which goes on to nutrients the body.
In the human body, the microbiome is the most commonly associated with the gut which plays an important role in digestion, metabolism, and immune function.
However, there are also microbiomes and other parts of the body, such as skin, mouth, and respiratory system so eating a collection, or a variety of foods to help the skin, the mouth, and the respiratory system can also overall help increase the healthy microbiome of the body. If you would like to skip this step we recommend an Oral Probiotic to help with improving mouth hygiene.
The microbiome is highly complex and varies greatly from person to person so factors such as diet genetics lifestyle and environment can all influence the composition and function. Research into the microbiome is a rapidly growing field and scientists are increasingly discovering the many ways in which the microbiome impacts human health and disease.
But one thing we are certain of. Utilizing a High Fiber Diet Plan from day to day plays one of the most important roles in maintaining digestive health so its importance on health sits at the forefront of most Dietician’s minds.
We have roughly 2 to 4 pounds (1 to 2 kilograms) of bacteria in our gut. It’s up to you to decide what type of bacteria will form based on the food that you eat. you need to eat a balanced diet of protein carbohydrates and essential fatty acids with over 30 grams of fiber per day to receive a healthy balance of bacteria for the digestive system for your body to remain in equilibrium.
as you age if you do not look after the microbiome and bacteria in your gut you could continue on to have inflammatory conditions like
- Irritable bowel syndrome
- Crohn’s disease
- Ulcerative colitis
Your body will also struggle to absorb the nutrients from the food you eat, and you will potentially put on some weight due to the imbalance of nutrients and bacteria overgrowth in the gut.
Benefits of Fiber
Fiber plays a critical role in maintaining good health. Benefits include:
- Improved digestion: Fiber promotes regular bowel movements and helps prevent Constipation. To work out whether you have enough fiber in your diet, you should have roughly two or more bowel motions per day. if you don’t try our seven-day high fiber mill plan and see whether it makes a difference.
- Lowered cholesterol: Soluble fiber can lower bad cholesterol levels which are commonly known as LDL. If you have elevated LDL levels, you increase the risk of cardiovascular disease. Fiber has been proven to lower LDL levels by up to 30%.
- Weight Management: it’s no surprise that fiber fills you up. Anything that provides that high satiety feeling that makes you feel full for longer generally has lower calories associated with it and it’s beneficial to losing weight.
- Improved blood sugar control: fiber slows down the absorption of sugar into the bloodstream which can help regulate blood sugar levels. Eating fibrous foods alongside starchy carbohydrates can help balance out that meal.
- Reduce the risk of certain cancers: High-fiber diets have been linked to a reduced risk of colorectal cancer.
Fiber has been shown to improve cognitive function and development and reduce the risk of age-related cognitive decline in both men and women and while inflammation plays such a critical role in the formation of degenerative disease, fiber has been shown to reduce levels of C-reactive protein, which is a marker of inflammation in the body.
Food High in Fiber
The My Action Project experts use a variety of foods to lift and balance out the fiber intake in this 7 Day High Fiber Diet Plan. We slowly integrate fibrous foods into each recipe with the result of getting over 30 grams of fiber per day.
It’s a good idea to include some effective probiotics which colonize the intestines to help break down your food.
Some foods that the My Action Project experts have included in this 7 Day High Fiber Diet Plan include:
- customized protein smoothies
- vegetables stir fry with brown rice.
- Chia seed puddings with mixed berries and almond butter
- Baked sweet potatoes topped with black bean salsa and Greek yogurt.
Each High Fiber Meal Plan comes with smart shopping lists, so you stick to the ingredients for each recipe and not over-shop. Plus, each recipe has toggles to increase the servings up to 10 people.
The benefits of these 7 Day meal plans are you can e-mail the M.A.P experts and ask for an additional seven days and we will customize for free a completely new meal plan of your choice. No questions asked!
All that we ask is if you have used one of our weight loss programs to send us your before and after photos. If you had just purchased a 7 Day Meal Plan, just a social share of the My Action Project website will be enough.
In conclusion, the microbiome plays a vital role in maintaining good gut health, and a high-fiber diet plan can have a significant impact on the diversity and composition of our gut bacteria.
By consuming A variety of high-fiber-rich foods such as fruits vegetables and whole grains we can support the growth of beneficial bacteria in the gut which in turn can help reduce the risk of various health conditions, including inflammatory bowel disease obesity, and type 2 diabetes.
Incorporating high-fiber foods that you will find in the 7 Day High Fiber Diet Plan or the High Fiber Plant Based Diet Plan can have a positive impact on our overall health and well-being, by nourishing and supporting the diverse community of microorganisms that call our gut home.