It’s not a term that is endorsed by the FDA or the American Diabetes Association, and as an insulin-dependent diabetic, you should be careful about trusting the net carb numbers. The term “net carbs” was coined by the food industry as part of the low-carb marketing craze that started a few years back. Bellow is an excerpt from Diabetes Strong also a few years ago I saw FDA article cautioning PWD about the pitfalls of the netcarb advertising gimmick. Instead, use these techniques to help you prevent bloating and feel great while eating the foods that are best for your health.Dori, it sounds as if you may be calculating your consumed total carbohydrate in a manner similar to the way I calculate my insulin dose. Don’t let a little bloating scare you away from eating fiber. Prevent Bloating and Enjoy Eating HealthierĮating fiber is an important part of a healthy lifestyle. With more exposure, different strains of bacteria adapt and thrive to be able to handle different types of fiber with ease. Eat a variety of foods: When you eat many foods in different forms (cooked, raw, fermented) you help your bacteria colony become more diverse. This provides healthy probiotics with your source of fiber, getting the best of both worlds!Ĥ. Kefir is a delicious replacement for milk to serve with Catalina Crunch cereal. Eating probiotics in yogurt, kefir, sauerkraut, and kimchi, can give you a boost of beneficial bacteria to improve digestion. Eat probiotic foods: If your eating habits haven’t been great lately, your gut microbiome may be missing a few key players.
Drinking extra water can help flush out sodium to help you beat the bloat.ģ. Additionally, some bloating can be caused by sodium retention. Water helps move things along in the digestive tract for optimal digestion. Drink plenty of water: As a rule, whenever you eat more fiber, you should drink more water. As you supply the body with more fiber, your good bacteria can multiply and adapt allowing you to process more and more fiber at once.Ģ. Start Low and Slow: Start introducing high fiber foods in small portions over time. The following tips can help your microbiome adapt to the extra fiber so you can enjoy wholesome, fiber-filled foods and promote good health without the bloating. If you want to enjoy more fiber without bloating, you can train your colony of gut bacteria to handle the extra fiber without producing extra gas. If your gut bacteria aren’t used to getting much fiber because of a previously low-fiber lifestyle, overloading fiber into your system can promote gas build-up, or bloating, within your intestines. Unfortunately, fermentation also produces, you guessed it, gas. When your gut-bacteria digest fiber, they create beneficial byproducts that your body uses to stay healthy. Beneficial BacteriaĮven though your body cannot break down fiber, the helpful gut-bacteria that live in your large intestine can! They have the ability to break down certain types of fiber through a process called “fermentation.” The fiber comes from natural sources such as chicory root that keep carbohydrates low, perfect for following a low-carb or ketogenic lifestyle.
On the other hand, many foods that aren’t eaten enough (such as vegetables, fruits, nuts, and legumes) are packed with beneficial fiber to help you feel your best.Ĭatalina Crunch Cereal is packed with 6-7 grams of fiber per serving, making it a great food for people who have previously had a hard time eating enough fiber. Refined flours, processed foods, sugar, and other commonly eaten foods have little-to-no fiber. Fiber is a nutrition superstar and keeps your body healthy in many different ways.Įating fiber goes hand in hand with a lower risk of heart disease, increased feelings of satiety and fullness to promote a healthy weight, and a lower risk of developing type 2 diabetes.Īs you might have guessed, fiber is lacking in our food supply. Fiber is simply plant material which cannot be completely broken down by human digestive enzymes.
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