OK, so eating fiber doesn't sound very sexy, but if there was one thing you could do to lose or maintain weight, improve your gut health, lower cholesterol, maintain blood sugar, and prevent disease, this would be it!
There are lots of diets out there, some tried and true and some trendy. But regardless of which plan you're on, fiber should always be part of your diet. In order to best understand the positive impact fiber has on your body it’s important to have a solid understanding of the digestive system and why it’s important to maintain a healthy gut.
The gastrointestinal tract, liver, pancreas, and gallbladder all make up the digestive system. Think of your digestive system as your engine, the place that fuels your whole body each and every day. It’s where your body breaks down food and liquid and uses it for cell repair, growth, and energy, to keep your system moving and thriving.
The food and liquids you put into your body are key indicators of how your body will function. It’s important to choose healthy, high-fiber, low-sugar, natural foods without a lot of (or any) additives to make up most of your daily diet to ensure your body functions at its best. Your body could be telling you that you have unhealthy gut. You just may not know what to look for.
Here are a few (of many) potential signs of an unhealthy gut:
If you are experiencing any of the above symptoms (aside from talking with your doctor or nutritionist) consider taking a look at your diet, first and foremost. From there, making changes to what you eat and drink could help you turn around your digestive and overall health. Increasing your fiber is one of the most important choices to get you closer to maintaining a healthy gut.
A big part of maintaining a healthy gut includes keeping the ‘bad’ bacteria under control and providing an environment where the ‘good’ bacteria can flourish. However, not all bacteria are either good or bad, it’s when your body is out of balance that the bad bacteria (that exists naturally in your body) can cause harm. Creating an environment where the good (probiotic) bacteria can flourish has a lot to do with what we consume.
Prebiotic fiber feeds and strengthens the good bacteria and helps to suppress the bad bacteria. Prebiotics, which are carbohydrates (fuel) for the good bacteria, are found in foods like onions, garlic, and bananas and can be taken as a supplement. Prebiotics are ideal for helping your system to create the environment it needs to ensure a healthy gut.
In short, gut health is critical to your overall health. Fiber is key to creating and maintaining a healthy gut.
According to the Mayo Clinic, eating a diet packed with fiber-rich foods helps in maintaining healthy bowel movements, relieving and preventing constipation, lowering cholesterol, controlling your blood sugar, and helping you to achieve a healthy weight, over time.
Here are 5 key benefits to increasing your fiber intake:
Fiber can add bulk to your stool making it easier to pass. In addition it helps to avoid constipation and in preventing hemorrhoids.
High-fiber foods tend to keep you feeling fuller longer versus low-fiber options. Staying full longer helps to avoid overeating and consuming more (unnecessary) calories. These benefits can aid in weight loss and then help in weight maintenance once you have reached your goal.
Again, according to the Mayo Clinic “Soluble fiber can reduce the absorption of cholesterol into your bloodstream.” For example it states that oatmeal is one of the best foods to help reduce your (LDL) cholesterol count. Other foods like beans and flaxseed have been found to have the same effects.
While high-fiber diets can lower your cholesterol, fiber also has other heart-health benefits. Fiber can help to lower blood pressure and inflammation as well. Fiber also positively impacts your blood sugar, helping to prevent diabetes. As stated on Health.com (Health Magazine), “Fiber itself doesn’t raise blood sugar because it can't be digested, and that's good. But even better, it can blunt the impact that carbohydrates have on blood sugar.” It has also been shown to help prevent colon cancer.
Detox diets have been on the rise in recent years, but what you may not realize is that fiber can act as a natural detox agent every day. According to EatingWell, “Fiber naturally scrubs and promotes the elimination of toxins from your G.I. tract.” Eating Well continues to say, “The good bugs that make up your microbiome feed off fiber—and flourish. As your gut bacteria gobble up fiber that has fermented in your G.I. tract (delish), they produce short-chain fatty acids that have a host of benefits—including lowering systemic inflammation, which has been linked to obesity and nearly every major chronic health problem.”
Fiber is found mostly in fruits, vegetables, whole grains, and legumes. People following a plant-based diet are likely consuming good amounts of fiber daily, but those following more traditional diets should make a point to eat more vegetables, legumes, and grains.
According to eatright.org, women need 25 grams of fiber per day and men should be eating 38 grams of fibers per day (after age 51, those numbers change to 21 for women and 30 for men). Keep in mind that it is always good to consult your physician before you drastically alter your eating plan and either increase or decrease the amount of any essential nutrient.
There are two types of fiber found in food: soluble fiber and insoluble fiber. Each of these is found in different types of food and serves specific health purposes.
Insoluble fiber is found in foods like wheat bread, brown rice, and both the seeds and skins of fruits and vegetables. The benefits of insoluble fiber are maintaining a healthy gut. Insoluble fiber helps keep your digestive system moving to prevent conditions like constipation and hemorrhoids. In addition, a benefit of a healthy gut can be weight loss. This type of fiber does not dissolve in water or get absorbed into your digestive system; it helps to push things through your system and improves your bowel movements by making the consistency softer and therefore easier to pass.
Soluble fiber is found in foods like oatmeal, legumes, fruits and vegetables. This type of fiber does dissolve in water to create a gel-like consistency. Some of the key benefits of eating foods with soluble fiber are heart protection, lower cholesterol, diabetes protection, and weight loss.
Here are 11 examples of fiber-rich foods to introduce to your diet.
Smoothies are a great source of fiber. And the best thing about smoothies is that there are an endless number of recipe combinations so you’ll never get bored. Remember, fruits and vegetables are high in fiber, so you just have to experiment finding your favorite combinations, blending them, and enjoying them. Try banana, spinach, and pineapple, with coconut milk to start. You can also add additional fiber-rich ingredients like oats and chia seeds. Read more about smoothies with lots of prebiotic fiber here.
Sweet potatoes are high in fiber, tasty, and can be used to make a wide variety of snacks and meals. Slice a sweet potato like bread, toast it, and spread peanut butter on it for a delicious breakfast option. Cut a sweet potato into sticks and bake them for sweet potato fries. Mash them. Steam them. Bake them. Anyway you make these you’re sure to enjoy them!
Oatmeal is a terrific breakfast option to fuel your body in the morning. Increase the fiber intake by adding fresh berries, bananas, and nuts like almonds or pecans to your morning oats. You can also make oatmeal bars, oat bran muffins, oatmeal cookies – all packed with the same high-fiber ingredients for decadent snack options and sweet desserts.
Bananas can be enjoyed on their own or used to enhance or create a tasty dish. For example, cut a banana into small round pieces. Take one piece, add some peanut butter, and then put another piece on top – a banana peanut butter sandwich! You can refrigerate them for an easier and firmer bite, or freeze them to throw into your smoothies. Delicious!
Avocados are great cut in half and drizzled with extra virgin olive oil, lemon and a pinch of sea salt. They are also great added to salads, used as a garnish, mixed for guacamole, and much more. Avocados are versatile and can be used in baking to substitute as a healthy fat as well. Try this decadent avocado mousse recipe for sweet treat.
Raw vegetables are easy, delicious, and a perfect snack. Anything from snap peas, carrots, celery, and broccoli are packed with fiber. Make yourself a crudité platter or grab a bag of carrots to snack on when you’re hungry! Vegetables are the perfect snack to help keep you feeling fuller longer.
Nuts and seeds are another great source of fiber. Trail mixes come in a wide variety of options or you can make your own from a list of your favorites nuts and seeds. In addition to the fiber benefit, nuts are also a great source of protein and healthy fats. Fiber-rich nuts include almonds, pine nuts, pistachios, hazelnuts, macadamia nuts, pecans, peanuts, and Brazil nuts. Fiber-rich seeds include chia, flax, sunflower, squash/pumpkin, and sesame seeds. Several of these options are also heart-healthy with good amounts of Omega 3 fatty acids.
Raisins are a yummy, sweet snack that you can eat on their own or add to recipes to double-down on your fiber. Raisins pair perfectly with oatmeal, sweet potatoes, bananas, peanut butter, and much more! Get creative to enjoy this fun kid-like snack.
Beans are another great fiber-rich food that can be adapted for any meal, even dessert. Black beans, Lima beans, baked beans, garbanzo beans, kidney beans, and the list can go on! Make a bean salad for lunch or dinner. Cook black beans or baked beans for a side dish. Roast garbanzo beans for a tasty and crunchy snack. Black beans can even be used in baking to substitute flour!
Fruits and berries are easy and sweet fiber-rich options to include in your meal plan. Again, these are foods that can enjoyed on their own or added to dishes for additional fiber. Fruits like apples, pears, nectarines, and peaches all have added fiber when eating the skins too. Berries are a perfect addition to your bowl of morning oatmeal, on top of yogurt or cottage cheese, or baked into sweet potato muffins.
Some nutrition bars or portable snacks have higher fiber and can supplement your diet when you're on the go. Truth Bars are a terrific fiber-rich snack option that deliver up to 14 grams of fiber per serving, in addition to a healthy dose of probiotics, prebiotics, Omega-3’s, and are low in sugar.
What is a Prebiotic?
Prebiotics come from plants, usually root plants that contain a lot of fiber and feed the good bacteria in your gut.
Why is it important to have both prebiotics and probiotics?
Probiotics alone cannot grow without a healthy gut to support them. When combining a nurturing base of prebiotics in the belly, with a good dose of probiotics, a garden of flora blossoms and fills the gut with a balanced microbiome.
How much inulin is in each bar?
Chocolate Dipped Raspberry:
Chocolate Dipped Coconut: 3.2g
Mint Chocolate Chip: 3.3g
Chocolate Almond Crunch: 2.5g
How much MCT Oil is in each bar?
Chocolate Dipped Raspberry:
Chocolate Dipped Coconut: 4.5g MCT/bar
Mint Chocolate Chip: 0.5g MCT/bar
Chocolate Almond Crunch: 0.5g MCT/bar
These are approximate amounts based on estimate of 60% MCT present in coconut oil, and 65% oil in coconut.
What is the percentage of “prebiotic - probiotic"?
Using approximate inulin amounts:
Chocolate Dipped Raspberry:
Chocolate Dipped Coconut: 3.2g prebiotic to 500 Million CFU probiotics
Mint Chocolate Chip: 3.3g prebiotic to 1 Billion CFU probiotics
Chocolate Almond Crunch: 2.5g prebiotic to 500 Million CFU probiotics
What is the strain of probiotic in the lactoSpore?
Lactobacillus sporogenes (bacillus coagulans). It is a stable Lactic Acid forming probiotic that has exceptional and lengthy studies of gut healing effects ranging across gastro intestinal issues, bloating, diahhrea and irritable bowel syndrome.
What is erythritol derived from?
Erythritol is derived from NON-GMO corn as a fermented sugar alcohol with GRAS status from the FDA.
What is the ratio of sweeteners? (Tapioca / Erythritol / Stevia)
Chocolate Dipped Raspberry:
Chocolate Dipped Coconut: 6.5g / 3.2g / 0.02g
Mint Chocolate Chip: 11.0g / 3.3g / 0.02g
Chocolate Almond Crunch: 11.0g / 2.5g / 0.02g
Are Truth Bars Vegan?
We have created both Vegan and Non-Vegan bars. Two of our flavors are Vegan and two are Non-Vegan. Our Chocolate Dipped Coconut and Chocolate Dipped Raspberry bars are both 100% Vegan. They're both rich in fiber and essential medium chain fatty acids that are easily digested, which makes them incredibly useful for a quick burst of energy.
Our Chocolate Almond Crunch and Mint Chocolate Chip bars feature a Non-Vegan blend of brown rice protein and whey isolate that supplies essential Amino Acids for a "complete" or "whole" source of protein. Our balanced mix of fiber and protein results in two meal replacement bars that provide all the BCAAs needed for proper muscle development.
Are Truth Bars 100% gluten free?
Yes, all Truth Bars are 100% gluten free!
Is there soy in Truth Bars?
Soy based lecithin is commonly used as an emulsifier in dark chocolates. However, they are are serious consumer concerns over soy that we have taken very seriously. In order to protect and promote overall health the specially formulated dark chocolate coating on all Truth Bars is completely free of both soy and sugar.
Where can I find a full list of ingredients?
You can find a the full list of ingredients on each bar’s product page. The ingredients can be found by clicking the second tab. Here's a link to each of our product pages: Chocolate Dipped Raspberry, Chocolate Dipped Coconut, Mint Chocolate Chip and Chocolate Almond Crunch.
Where can I find nutrition information?
Each bar’s nutrition facts can also be found on the product pages above. Just click the third tab.
Another place to find info would be our ingredient's page, which outlines each of our key ingredients and their benefits.
What is the shelf life of the bars?
Truth Bars have a shelf life of 12 months. We make our bars in small batches, which ensures that our retailer's shelves are stocked with fresh bars.
Please let us know if you have a question that is not listed above.
Simply write to us at firstname.lastname@example.org. We are happy to answer any questions!