Think about the last time you ate candy, drank soda or orange juice.

Candy and soda are straight refined sugar and although orange juice is healthier, it's still liquid sugar.

All three can trigger massive blood sugar spikes, plus some fun digestion rumbles.

Now imagine you ate that same candy, let’s say Skittles, Starbursts or Gummy Worms, or drank some orange juice, but had some protein and fiber before.

The blood sugar and digestion rumbles would be much less.

We talk about protein all the time; it is of course the “P” in PFC3 and the #1 difference maker in balancing your blood sugar.

But it’s about time we give some extra love to Fiber. Fiber is your blood sugar and digestions secret weapon.

Everything works better with fiber.

Let's Talk About Fiber This Week:

Fiber is a type of carbohydrate your body can't digest. Fruits, vegetables, grains and all other carbs are broken down into sugar molecules called glucose, but since fiber cannot be broken down into sugar, it instead passes through the body undigested.

This lack of digestion helps optimize your blood sugar levels and improve your digestion health.

There are three main types of fiber – soluble, insoluble and pre-biotic and the goal is to have minimum of 25-30 grams of fiber each day.

Soluble Fiber

Soluble fiber means it’s fiber that can dissolve in water and it collects bile molecules, metabolic waste products, hormones, etc.. so, they can be eliminated from the body.

When soluble fiber is lacking, waste products get reabsorbed in the intestines and recirculated through the body, which isn’t great.

Examples: Beans, peas, flaxseeds, apples, psyllium, avocados, and brussel sprouts

Insoluble Fiber

Insoluble fiber means exactly that, it will not dissolve in water. This allows it to absorb fluid and adds bulk in the large intestine, which makes stools larger and easier to pass.

Yeah, we all love bowel regularity!

Examples: Whole grains, nuts, beans, seeds, root vegetables (such as carrots, parsnips, and rutabaga), and fruit with edible seeds, like kiwis, grapes, raspberries, and raisins.

Prebiotic Fiber

Prebiotic Fiber feeds the good bacteria in your intestines (probiotics) to help create a health and strong microbiome.

Examples: Bananas, onion, garlic, dandelion greens/root, chicory root and inulin

As our PFC3 Gut Guru, Dr. Anna says, 1-2 Kiwis a day makes your digestion a happy camper.

Kiwi’s will deliver awesome insoluble fiber, but it’s important to build on that and diversify your foods so you also get a variety of soluble and prebiotic fibers as well.

Focus on a little more fiber each meal and watch how much better you feel.

Dr. Anna is considered the #1 digestion surgeon in the world.

Watch her share how to optimize your overall digestion health and improve your microbiome.

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Pizza is normally loaded with gluten and dairy, which causes digestion chaos and a blood sugar spike. Let’s ditch the chaos and go in the kitchen with recipe guru Tania G and learn how easy it is to make a digestion friendly & blood sugar balancing Pizza!

Ready For More Support?

Check Out This Monday's PFC3 Club Call:

Did you know that by the age of 30 you lose approximately 90% of your bone’s red marrow?

Red marrow is the key to your stem cells and your body’s repair system, especially in your digestion system and for blood sugar health.

Join Mark, Dr Anna and the Stem Cell Guru – Christian Drapeau as they dive into winning strategies to naturally optimize your stem cells, improve your gut health and balance your blood sugar.  

Our PFC3 exclusive coaching call is every Monday at 8PM EST via zoom or FB Live for all PFC3 members.

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