Concerns With Corn and Facts About Fiber!
Welcome to 2024 with Bill DeHoog Whole Body Health and Fitness!
As we dive into the new year, it’s time to take a closer look at our diet, and the effect it’s having on our whole body health!
Have you been experiencing:
Abdominal pain or discomfort?
Bloating?
Gas?
Diarrhea?
Constipation?
As we continue to explore the 5 Most Inflammatory Foods, it’s time to uncover the truth about CORN!
Corn is one of the most abundantly genetically modified crops on the planet, making it harmful for our genes. It can also be one of the hardest foods to eliminate - and since it's an inexpensive ingredient, it is in so many foods. Corn is highly inflammatory, some saying even more than gluten! This is because of lectins in corn, which are proteins that our bodies cannot digest and therefore create a lot of stress on our digestive system.
COMMON SYMPTOMS:
Tingling or itchiness in the mouth, hives or rash
Headache
Swelling of lips, tongue, throat, face, or other parts of the body
Nasal congestion
Difficulty breathing, with wheezing Digestive problems like nausea, vomiting, or diarrhea
Dizziness, lightheadedness, or fainting
Corn Ingredients go by many names, which can make it tricky to spot in packaged foods.
Be on the lookout for these ingredients on your food labels:
Bill’s Top Tips:
Which of the Inflammatory 5 are you most sensitive or reactive to?
List out, in order, which foods bother you the most. Let’s make a plan to transition out those foods first, by tracking your eating habits and making healthy replacements.
Connect with Bill to request your free food tracker and planner!
It takes 21 days to remove an inflammation marker in the body, so compliance is key. It's important for you to have support through this process because it can be difficult!
What are the top 3 most widely used Genetically Modified Foods?
As of 2022, the most abundantly genetically modified (GM) food crops worldwide were corn (maize), canola, and soybeans. These crops have been extensively modified to exhibit traits such as resistance to pests, tolerance to herbicides, and ‘improved nutritional profiles’.
Corn (Maize): GM corn varieties are engineered for various traits, including resistance to insects such as the European corn borer and herbicide tolerance. Some varieties also have enhanced nutritional profiles.
Canola: GM canola is often modified for herbicide tolerance. Canola oil is derived from the seeds and is often used for cooking and as an ingredient in various food products.
Soybeans: Genetically modified soybeans often carry traits such as resistance to herbicides and insects. They are widely used for oil extraction and as animal feed.
(Stay tuned for more on Soy in our next blog!)
Facts About FIBER:
First - what is fiber and why do we need it?
Fiber is a carbohydrate that the human gastrointestinal system cannot absorb.
Then what's the point?
During millions of years, our intestine has developed a symbiosis with microbes that can and do use this fiber as energy. When fiber reaches the end of the intestinal tract called the colon, the bacteria start to break it down and use it as energy. In that same process, bacteria will excrete the short-chain fatty acid called butyrate, an essential energy source for intestinal tract cells.
Those cells have developed a need for this butyrate to stay healthy; they can't function without it. In the case of too little fiber and thus too little butyrate for intestinal membrane cells, the colon wall starts to "leak" through toxic elements like lipopolysaccharides. It further causes inflammation throughout the whole body. As for butyrate - all of which the intestinal wall cells don't use as energy - it is absorbed into the bloodstream and has many amazing effects on our metabolism and overall health.
So, now we’ve gotten the why of FIBER out of the way, let’s focus on the how.
Getting enough high-quality fiber from different sources isn't nearly as hard as you might think! The minimum you should aim for is 25 grams per day. For example, let's say you'll eat 600 grams of mixed vegetables, one piece of fruit, 1-2 handfuls of nuts/seeds, you’ll get about 23 grams of fiber. Keep an eye out for our upcoming blog on Macronutrients to learn more about fiber and its benefits!
Where do you get it?
1) Soluble fiber keeps your blood sugar steady by slowing down the absorption of
carbs into your system. It also helps bind to fat and cholesterol and removes it from
the body, which can help lower your blood cholesterol level.
Citrus fruits, apples, pears, legumes, oats, chia seeds.
2) Insoluble fiber prevents constipation by keeping digestive wastes moving through
your intestines. This can reduce the risk of hemorrhoids and diverticular disease.
Brown rice, dark leafy vegetables, nuts, acacia gum, flax seeds, figs.
Read on below for a handy Fiber Guide!
Fruit, Veggies Positively Alter Gut Biodiversity
If you needed yet another reason to eat your fruits and vegetables, here it is: They positively affect your gut health. More specifically, some new research has shown for the first time that consuming fruit and veggies increases diversity in the gut microbiome, which in turn benefits resilience and overall health. Researchers believe these effects may happen because plants have their own microbiomes that could “transfer” to the human gut when eaten.
That’s a wrap for now! Don’t forget to consult Bill DeHoog for personalized nutrition and physical training advice in order to help avoid inflammation and its impact on your health.
Are you ready to start your journey towards Whole Body Health?
Reach out for your FREE assessment and Zoom class schedules that work for you!
Bill
(519) 770-8027