Have you ever heard anyone complain about salad cravings? Not really, right? That’s because most cravings are focused on sugar due to the imbalance of microbiome in your gut. Less desirable bacteria in the gut need to eat sugar to survive, and in-turn we become sugar eaters before we even know it. Just one innocent bite is enough to set sweet-tooth lovers spiralling down a dark path of sugary feasts.
But, don’t lose hope just yet because there is a solution, and it’s called Soluble Fibers.
What and why soluble fibers?
What’s the big deal about fibers and why do we need to know so much about them?
You all know what fiber is but just in case, we’re here to recap it for you. Fiber is a carbohydrate that can pass through our digestive system without breaking down. The reason being is that our body does not produce the necessary enzyme to digest this fiber, while at the same time, fiber helps keep the bowels regular. It is also a great food resource for microbes in the colon from where the entirety of your health is decided.
So, where are fibers present? In whole plant foods like berries, broccoli, chia seeds, quinoa, lentils, and sweet potatoes.
So, this was the simple part about fibers. Let’s take you a little deeper into the categorization of fibers into insoluble and soluble fibers.
Insoluble fiber is not soluble in water, which means that it will work by pushing food through the digestive system, keepingit clean. So, consume vegetables that are good sources of insoluble fiber; most vegetables are!
Now, soluble fiberis soluble in water, they make up the bulk of stool. In the process, you feel fuller and more satisfied after your meals. Soluble fiber plays a pivotal role in regularity and helps nourish the microbiome.Soluble fiberstops your cravings from taking place at the wrong time. If you find that you’re always craving something sweet, it’s time to check on your soluble fiber intake whether you are taking too less. In these cases, it’s likely that you aren’t meeting the recommended dose.
Why you need Soluble fiber in your diet plan?
Soluble fiberwill slow down your digestion process. This is good news for breaking your craving habits.It helps blood sugar stay more balanced, making it easier for you to take control of the moments where you can’t think of anything but satisfying hunger in an unhealthy manner. Soluble fiber slows the blood sugar from spiking after a meal or snack, which leads to reduced number of cravings during the day.
As we mentioned earlier, soluble fiberis good for your gut microbiome. A gut microbiomecomprises a collection of organisms in the digestive system, primarily the colon. Your gut health will define the health of every other system in your body. So, if you feel depressed, have allergies, or experience inflammatory symptoms, and unhealthy food cravings, you must consider what you are feeding your gut microbiome.
An imbalanced gut microbiomewill cause you to experience more cravings as it desires more sugar to compensate for its survival. It is postulated that you are not exactly craving for sugar, it’s just your unhealthy gut doing all the talking and giving you the wrong instructions. So, what do you need to do to stop sugar cravings from happening any further?Support the growth and nourishment of the protective and beneficial bacteria by feeding them soluble fiber. This way, you feel fuller and this feeling of fullness will kill your temptation of wanting to eat something that’s supposedly tasty but bad for your overall health.
Foods that are easy to get and reduce cravings significantly
Okay, we’re just going to give it to you right away! This list is going to help you beat your sugar cravings after and in-between meals. Moreover, you can have them at any interval during the day.
- Acacia fiber
- Chia seeds
- Flax seeds
- Inulin (chicory root)
- Rice bran
- Sweet potatoes
Not sure how to use these in your daily diet? It’s simple, pair them up with something that’s suitable for your health. For instance, try chia pudding topped with fresh apples, or salads with cooked beans. Roast sweet potatoes or make chipotle smashed sweet potatoes, or curried sweet potato with vegan milk.
There are several ways to make your soluble fibers easy to eat and maintain a healthy gut at the end of the day. In the bargain, you get out of the habit of giving into those stubborn cravings. Remember that you are in control of those cravings, and that by taking the right steps, you can assert a healthier lifestyle. Work towards good health and your health will work for you.
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