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Soluble Fiber for Optimal Winter Health
Perhaps the most important nutrient commonly absent in a healthy diet today is soluble fiber. Soluble fiber is found in fall-harvested grains and seeds. It is what allows these foods to be ground and cooked into a gruel or hot cereal. They have been studied to lower cholesterol, lower blood sugar and improve bowel function.
These benefits are a result of the more viscous nature of soluble fiber, which slows the absorption of nutrients–-particularly sugars. Fiber also attaches to the bile salts being secreted from the liver and gallbladder. In both the liver/gallbladder and the intestines, bile acts like a ‘Pacman,’ gobbling up fat-soluble toxins and fats. Fiber attaches to the bile to escort the toxins and bile to the toilet. If not enough fiber is consumed, up to 93% of the bile with the toxins in tow will be recycled back to the liver to start the detox process over again.
Learn More About Liver and Bile Function Here
Our bodies are designed to eat seasonally. When you have a lack of soluble fiber in the fall/winter and insoluble fiber (vegetables) in the spring/summer, your microbiome can suffer. Lacking these fibers can alter the gut environment, giving undesirable or problematic bacteria an entryway into your microbiome.
According to Ayurveda, the slimy soluble fiber found in seeds and grains ward off the dryness of winter while providing the perfect environment for a healthy stable of fall/winter microbes to proliferate in your gut. A gut environment balanced by ingesting the foods and microbes of each season is critical for strong and robust gut immunity. The warm, heavy, and lubricating properties of soluble fiber are known as vata-balancing in Ayurveda. Vata represents air, and excess air (which predominates in the winter) can dry the gut and aggravate vata. Vata governs the nervous system and does so from its seat in the large intestine. A healthy gut has long been linked to a healthy mind and deep sleep.
For a decade or so, the gut has been called “the second brain”. This is from research finding that 95% of the body’s serotonin production and other neurotransmitters are produced in the gut.
Why Balancing Vata in the Fall/Winter is Key For Immunity, Mood Stability, and Longevity
The human body stays in or out of balance based on its relationship with its microbiome. These beneficial microbes come from the soil. They change seasonally, which helps the biological clocks in each cell to stay in sync with nature’s circadian light-dark cycles. Vata, which can be described as a stressor, will aggravate and dry out the gut first, then impact the microbiome. From there, gut immunity weakens, digestion and detoxification becomes compromised, and mood, sleep, and inability to handle stress follows (in this order).
Hunter-gatherers have been found to consume 100 grams of fiber each day. Today, the average American gets 10-20 grams. This (along with the high consumption of sterile processed foods) will alter the environment and microbiome population of the gut. Here are my top three soluble fiber recommendations, followed by a list of seeds to add to your winter grocery list.
Slippery Elm Bark, Marshmallow Root, + Licorice Root
For decades within my practice and working with patients, I have found that the most effective way to restore a healthy intestinal tract and support the proliferation of a robust microbiome is with three sources of soluble fiber: slippery elm bark, marshmallow root, and licorice root. I use LifeSpa’s Slippery Elm Prebiotic which is made of chopped (not ground) licorice, marshmallow root, and slippery elm bark.
To make a high-potency source of soluble fiber, prepare them as follows:
- Soak in 4 quarts of water for 6 hours / overnight.
- Boil the three chopped roots in the 4 quarts of water until liquid is down to just a third or fourth of the original quantity of liquid (a quart or so).
- This is then strained and stored in a Mason jar in the fridge (1 jar lasts 3-4 days).
- Sip the mixture(1-2 ounces at a time) throughout the day and with meals for about one month.
This viscous soluble fiber prebiotic tea slowly coats the entire digestive tract, creating an environment rich in soluble fiber which both feeds the beneficial bacteria while creating an environment that will sustain them and ward off bad bugs.
If there are any long-standing digestive or gut issues to fix, I will look first to microbiome support. I combine a month of the Slippery Elm Prebiotic with a probiotic formula called Gut Guard (previously known as Gut Revival). This combination provides antagonistic support for any “bad bugs” (undesirable microbial strains) in the gut. Simultaneously, it delivers colonizing (rather than transient) probiotics to establish a stable of permanent microbial “residents” within your digestion. This allows you to just take the probiotics for a short time, not forever.
See also Dr. John’s Probiotic Study: Colonizing Vs Transient
Read the Full Article About Our Slippery Elm Prebiotic Formula and Gut Guard protocol here.
The Soluble Fiber Winter Seed List
Try to rotate these seeds in your diet from fall through winter. Add them to a smoothie. Sprinkle on yogurt or seasonal fruit or have them for a snack if needed.
Chia Seeds*
- High in omega-3 fatty acids, iron, folate, and minerals like calcium and magnesium. Known for gut health and providing a vegan source of omega-3 fatty acids.
Flax Seeds*
- Rich source of soluble fiber. High in omega-3 fatty acids as well as lignans. Lignans are a plant-like estrogen that have anti-inflammatory and antioxidant properties. Known for gut health and providing a vegan source of omega-3 fatty acids.
* Chia and flax are high in ALA which weakly convert to the omega-3 fatty acids, EPA, and DHA commonly seen in fish oils supplements.
Wheat Germ
- Packed with fiber, protein, B vitamins, iron, folate, and the longevity superfood spermidine. Known to support gut, brain and heart health.
Sunflower seeds
- Fiber rich in minerals like magnesium, B vitamins, and vitamin E. Known to support heart health, weight management, and immune support.
Pumpkin Seeds
- Rich in fiber vitamins and minerals like vitamin K, Zinc and magnesium as well as tryptophan for mood and sleep support. Known for prostate support.
Hemp Seeds
- High in protein and omega 3 fatty acids. They do contain omega-6 fatty acids as well. Known for brain, heart, and healthy skin support.
