– Getting Started & Next Steps

Benefits Associated with Sponsoring a Sporting Event for your Business

There are a lot of sponsoring benefits your business will enjoy when it sponsors local sporting events. Increasing brand awareness is one of the main advantages your business will enjoy when it sponsors a sporting event. When it comes to live events, it will be easy for you to expose your brand more. This is due to the fact that your company’s logo will be on huge screens and banners and this will ensure that a lot of people will see it. Your business can even be able to enjoy more media coverage in a case where the event is big. Your brand will get more exposure in this case. To increase your visibility further, you should consider giving away promotional products.

Another benefit associated with sponsoring a sporting event is that you will enjoy more customer perception. If your company has recently sponsored an event, a lot of customers will buy more products from you. This is always true because these customers usually have positive opinions about businesses that invest in events and experiences. When you sponsor sports competitions, you will find it very easy to build customer trust. You will also ensure that customers are excited to learn more about your brand. In the long run, you will have a chance of enjoying higher returns on your investment.

Improving your social media exposure is another benefit associated with sponsoring sporting events. Streaming sports has become easier in this case because most people are using their smartphones and tablets. Sports interviews and videos are available for watching these days. When they watch these videos; they also ensure that they share them with their loved ones. When they are watching the sporting events, your brand may pop up. This helps in ensuring that your brand will gain more exposure. You will get more likes and comments, and this will help you reach a wider audience.

Generating more leads and sales is an added advantage for your business to sponsor sporting activities. Corporate sponsorship offers you a cost-effective way of generating leads and increasing sales. When you decide to sponsor a sporting event, you will be able to expose your brand to hundreds of potential clients. Customers that fall in love with your content will always ensure that they buy products from your business. If these customers are satisfied with your products, they will end up becoming your loyal customers. As a business, it will be easy for you to get more leads in a quicker manner compared to TV advertising and online marketing. Improved brand reputation, improved employee motivation and building valuable connections are other benefits you will enjoy when you sponsor a sporting event.

Suggested Post: additional resources

The 10 Best Resources For

Tips for Choosing the Right Church

A lot of people will on regular occasions turn to God when they are faced within certain challenges in their lives. You ought to find a church that will be able to connect you to God if you are among these persons The number of churches that are coming up today are so many. In most cases you will get that there are some churches that do not even worship the almighty God. On the other hand, you will get that there are persons who have started their churches and yet they do not even believe in the existence of God. There are also others that have opened various churches so that they may prey on the flock. Most of these persons will use the church as a way of earning income rather than bringing good to the community. Because of these, a lot of people find it hard trying to come up with the correct church to go. Hence, it will be wise for you to take your time to come up with the right denominations. In doing so you will be able to avoid going to these bad churches. Here, you will be able to get the things that you will have to take into account when looking for a church.

To begin with, you should do research. It is your responsibility to do detailed research on the churches that are available. This way you will be able to know the options that you have. You ought to find out about the teachings each of the churches that you look into provides. It is from these teachings that you will be able to know if the church in question is good. You ought to shy away from churches that do not use the bible as their reference point.

Secondly, you should choose a church that has morals that are right to you. There are a lot of churches that may have morals that conflict with your thinking. It is important that you shy away from those churches. This is because you will be infighting with what they could be telling you most of the time. Also, such a church will not help you in growing your faith.

Lastly, you should take a tour to the church you want to choose. During your tour, you ought to make an effort to talk to the members of the church in question. It is important that you ask the members what they are taught by their leaders. Likewise, you ought to make sure that you have met with the staff members. Check how the staff members interact with people. It is easy to know whether a church is good on how it will treat its flock.

Quotes: pop over to these guys

The Key Elements of Great

Several Different School Hardening Products to Keep Teachers and Students Safe

Feeling safe is a thing that ought to happen to school children. In this age and days, school hardening is significant despite it not guaranteeing your child’s safety. If you are looking forward to getting the best hardening products that have the ability to assist in the protection of schools from active shooters, contemplate on the guide below. The role of these products is usually is to keep students and teachers safe. If you want to learn more school hardening products that will offer the teachers and students security, contemplate to visit several sites that have been written by various writers.

One of the school hardening products to contemplate is bulletproof backpacks. Ideally, these are a form of gun defense for children. However, a lot of the bulletproof backpacks plays a role of blocking the bullets of a handgun.

Another essential school hardening product to deliberate is auto-lock doors. Locked doors are appropriate to put off a shooter in the situation of numerous active shooter. Rather then making an attempt to break into the door, the shooters will often proceed onwards to another area. It is possible for the teachers to activate auto-lock doors when students enter the classroom manually. It is also possible to automatically lock the doors especially in the case of an emergency.

The other thing that needs to be done in order to make sure that both teachers and students are safe bulletproof doors as well as windows. You can have the doors closed, but still the glass can be used as a leeway for shooting by the attackers. However, manufacturing doors whose window panes are billet proof are one way of keeping them at bay. However, it would still be possible, or the right weapons t penetrate the glass since it is not completely bulletproof.

The other measure that you can consider to ensure that the teachers and the students are all secure is barricaded. There are a variety of products that can be used to aid in barricading the doors and in the case of an emergency. You can prevent someone from entering the classroom using these items. Meeting the safety standards is a requirement for the items, and in case a fire breaks up, students should allow the exit for the students.

For the sake of the safety of securing both the students as well as teachers, you are advised to get security cameras. By having specific people using the cameras to keep an eye on the security situation, the thwarting of any threats are made easy. Once the employees can quickly alert the security personnel in case they notice an intrusion of individuals or cars they are not familiar with.

How I Became An Expert on

A Guide for Getting the Best Afoqt Study Guide

Serving the country is indeed one of the things that many people are wanting nowadays since we love the people in our country. And that is why people tend to go to military with the fact that it is one of the best choice that you could serve our country and gain money at the same time. Joining the air force of the military is indeed one of the common thing that many people are now considering since we all know that it could be quite a cool thing. Joining the air force would not just as simple as you may have think given the fact that you need to make sure that you get afoqt scores that are passing for a specific school. Here in this article we will be helping you get the best afqot practice tests that will surely help you get the best scores that you may need for you to be able to join the air force.

So first of all, one of the basic things that you must take note also in getting these afoqt study guide is the fact that you need to consider doing a lot of research. Doing research would be helpful in ways that it would also help us get to know the afoqt study guides that are available nowadays. One of the things that you need to take note nowadays is the fact that getting a research done is made easy for everyone since we all know that internet makes these thing quite easy for us.

Another crucial thing that you must also take note in getting these study guides is to make sure that they are affordable for your budget. Making sure that your study guides would be affordable nowadays would surely be important with the fact that we need these money in our daily lives and that is why you need to use it then wisely.

To make sure that your afoqt study guides are known for the great result it could offer to the people using it would also be another important factor that you must not forget in getting these guides. Being effective would be important for us since we need to make sure also that you are not just getting study guides that are not useful for you at all. However, you need to take note that all of these guides would also be useless at all if you do not study for yourself at all.

On : My Experience Explained

Things To Keep Happy Even When Things Are Tough

When you are facing tough times, you need t know that you are not alone, many others are facing similar situations. Feeling alone in the current times is familiar to many people. With to many things that people are struggling with like school, work and home matters, many people find that things are tough for them. It is therefore essential to now know what to do when you feel that you are facing tough times. Here are some few examples of what you can do when you feel lonely to maintain a confident look. You can, therefore, read more here to get more insight.
Begin by keeping a journal of all your innermost thoughts and feelings. The secret to making it in hard times lies in the way you react when you face challenges. You need to ask yourself what happens when you face tough times. It is essential to think of things you can do to ensure you do not remain down there. You need to view here for more and get more info on that.

It is also important if you can create time to watch movies. You also should look for shows that excite you and watch them. Watching these shows will work to list your spirits. Something that you can do is to yoga exercise. One of the best ways to keep away stress is to ensure you do enough exercises. Exercises, and yoga is a good source of mental health. Therefore ensure that you keep yourself healthy by exercises frequently. That means you should make sure that you can make sure you read more here and get some training programs.

Another necessary thing is self-love and also taking care of yourself. Taking care of your body is one of the things that make you improve your self-esteem. Think of soaking yourself in a warm bath. At the same time meditating is another healing process to your entire body. You should do all that you can to ensure that you continue a mental health that you want to to have.

Religion is another thing that can help you get back to your usual self. Look for a church that provides different grouping to different people and gets to a group that will help you. Look for members of your community and participate in what they are doing. Look also for social gathering and join to dicover more about being happy There is nothing that will be bad like deciding to live a lot in isolation. The good thing is to change your look. While taking care of yourself you also need to think about the way you look. Pick a hobby you cause you do something that you like.

Lessons Learned About

The Best Ways on How to Get Rid of Stress

Stress is basically defined as anything that can affect the emotional and physical aspects of a person, and it can be a thought or an event that can make thiscertain individual feel frustrated, nervous, upset, and angry. Stress may be considered as a positive and normal feeling if it helps a person avoid danger, but a stress that lasts for a long time can be harmful to a persons health and may lead to anxiety. Some of the most common factors that can trigger stress to an individual include having a serious illness, problems at home, problems at work, moving, money problems, getting married or divorced, getting laid off from work, starting a new job, death of a spouse or close family member, and retiring.

It is a fact that most of us are feeling stressed-out on our daily lives, and fortunately, there are some ways on how to handle or manage it. There are basically a lot of ways that can help you manage or handle stress, and some of this ways can easily found on the internet through a website article. The most common tips that are being advise to the people who are experiencing stress include using a Juul, getting some exercise, taking a nap, eating some good food and listening to music. The first on the listening to music, because recent studies has shown that it can change the mindset of a person and can help produce amazing and positive effects the persons mood, and lastly, it can also help you calm down your nerves. instead of using a vape or using a regular cigarette, some people advised others to use a Juul instead for this is more easy and less dangerous than the regular ones, and the best flavors are vanilla and menthol. Another great tip that can relieve you from stress is to get some exercise, for this can help the endorphins from flowing and boost the serotonin level, thus can de-stress your mind, and the best exercises include walking and light jogging. Having a power nap is also another way to relieve yourself from stress and that is because it can help you gain new perspective and can help calm your nerves down. And the last one on the list of great tips is to eat some good food like nuts, veggies, dark chocolate and fruits, for it can provide you lots of great benefits such as boosts your mood, reduces tiredness and gives you more energy. There are basically a lot of articles about such topic that are being posted on the internet, and the people who wants to gain more information about this may check it through the use of their favorite search engine.

Cited reference: this page

3 Tips from Someone With Experience

What to Know When Buying JUUL Pods Devise

JUUL is a device that is used by cigarette smokers to raise their experience. JUUL can be known as the nicotine delivery device. One of the things that you should know with the JUUL device is that it is having two parts. The main thing that you have to know is that the JUUL device has a temperature regulation system and a battery system at the bottom. On top of the device, you should stick an e-liquid cartage. When buying a JUUL pod, then you have to know the above information.

When you go to the market, the JUUL pods that you will buy comes in various flavors. You can find one in crme Brulee, cool mint and fruit medley. If you need to buy the best products, you are supposed to understand what you need. The number one thing after knowing the above information is finding a place where you can by the products. To get a good store that will offer you these products, you have to ensure that you get the following points in mind. If you go to both the local and online stores, you will get this product being sold.

Going out there driving a distance of more than two-kilometer to buy JUUL pod might waste your time and money. Because of this, many people are going online to buy the products. A lot of advantages will be seen when buying any product online. One, you will shop from any place of your choice. If you want to know everything about JUUL pod, then view here! There are a variety of JUUL pod products that you will get from the internet.

You have sites to visit if you are looking for the best store where you will get the best products. You will get a link to the best website if you ask a friend that have been using the products. There is a product description that has been provided by the online store that you should read formore info.. When you have this information in mind, then you will be able to get the best products. see page where the past customers are describing the product that is being offered and know what is best for you.

Find a trusted online store that is if you want the best products. Check the shipping terms of the online store that you are dealing with and see if you will get the best services. You can also check how much the JUUL pods will cost you. Since you are working according to the budget, you should ensure that you get a store that is selling an affordable product.

12 Local Foods That Amazingly Boost Metabolism

Metabolism is the chemical processes in the body that involves the break down of food substances into useful nutrients for the build up and repair of body cells and organs and their proper functioning. Apart from water which is known universally to be one of the essential components for excellent body functions, there are other foods good for boosting your metabolism.

1. Legumes

Legumes such as beans, peas and lentils contain proteins which takes longer to digest hence increasing the rate of metabolism. They are rich in fiber too, which helps in efficient digestion and absorption of nutrients into the body.

2. Nuts

Nuts are suitable antioxidants and thus help in bringing down sugar and fat levels in the body. They are rich in energy which keeps the body fueled up without eating much, and this leads to weight loss.

3. Berries

These are good in bringing down the much-loathed belly fat by burning huge calories and at the same time maintaining high energy levels. Berries are also known to be useful in fighting diabetes.

4. Citrus

Anybody can attest to the fact that fruits and especially citrus ones are fantastic for losing excessive weight. They are useful in digestion too and boosts the body metabolism to great lengths.

5. Seafood

Fish is very rich in omega-3 which is essential in the body for increasing metabolism and burning calories which is a suitable weight management mechanism.

6. Spinach

Spinach is one green vegetable known for its richness in iron which in turn boosts the amount of oxygen intake to body tissues through the blood.

7. Avocado

Avocado is rich in omega-3 and contains essential fats that increase the rate of metabolism in the body and keeping the body weight in check by lowering excessive sugars.

8. Spices

Although spices are not everyone’s darling, there are very good for burning calories and also aids in digestion thus boosting metabolism.

9. Chocolate

Chocolate is good in adding up energy levels and lowering the intake of unnecessary fats and sugars. It helps to reduce the body weight and increase metabolism.

10. Coconut Oil

Coconut oil unbelievably helps to lower unnecessary fats because it contains fatty acids which limit the accumulation of lipids and boosting the rate of metabolism in the body.

11. Vegetable Soup

Among the numerous benefits of veggie soup is the ability to aid the body in digestion and uptake of nutrients and boosting metabolism.

12. Green Tea

Green tea is useful in breaking down the excess glucose stored up in the body. It lowers calories and boosts metabolism too.

High metabolism is vital for everyone at every stage of life for a proper and perfect body functioning.


This WILL Prevent 95% Of All Diseases

When it comes to nutrition, what is the first thing that usually comes to mind?

Most people would say VITAMINS!

But in short, that isn’t even the half of it.

See, there is much more to health and nutrition than what is presented in the media and the medical industries.

Vitamins account for less than 20% of your daily essential nutrients! (Essential* meaning the body requires, but does not produce it)

If you really try hard, you can consume all of your vitamins, amino acids (protein building blocks) and fatty acids from plants (produce).

This is because plants CAN make these nutrients.

They pull carbon out of the air and create carbon-chains through photosynthesis.

However, what most people do not understand is the amount of nutrients that your body can actually absorb and utilize, is solely dependent on another essential nutrient.

That cofactor comes in the form of specific minerals.

Before you overlook this statement, consider this for a moment…

Plants DO NOT make minerals of any kind!

They MUST be absorbed from the soil!

If the soil is deficient of any essential mineral, you can be certain the plant is deficient of that mineral!

It has been proven both chemically and biochemically that any living vertebrae (human or animal) requires 60 essential minerals to sustain itself!

Where as, plants only require 3… Any good farmer, or husbandry man knows that N-P-K (Nitrogen-Phosphorous-Potassium) is the only combination of minerals, necessary, for plants and vegetation to grow and produce the highest yields.

See, farmers are paid by tons and bushels. There are no incentives for them to add in minerals into their soil! These soils are overworked and overused!

The minerals are gone, and bearing a flood, they are NOT coming back!

Don’t believe me? Take a look at US Senate document #264, from the 74th congress and let the evidence speak for itself. (found at the bottom of this article)

Therefore, if the minerals are not in the plants, they are not in you!

Did you know there is not a single function in your body that can take place without minerals?

That air, food, energy, vitamins, proteins, hormones and enzymes CANNOT be utilized without one or more of these mineral cofactors!?

Now, you might be supplementing with a daily multi-vitamin or multi-mineral, but understand this.

A supplement is only as good as your body’s ability to absorb it!

You are not what you eat… You ARE what you absorb!

The majority of supplements today, are found in pills. These pills are toxic and poorly absorbed in our body’s.

They are metallic or ‘elemental’ minerals, which consist essentially of ground up rocks, things like oyster shells, egg shells, dolomite, limestone, calcium carbonate, clay’s of various kinds and seabed minerals.

This form is ideal for plant consumption, but when it comes to humans, their bio-availability (absorbability) is only a mere 8-12%.

This falls to 3-5% once you reach the age of 35-40+.

Chelated (key-lated) minerals are metallic, with a protein or enzyme wrapped around them, this increases their absorption by about 40%.

The idealistic mineral form is colloidal, plant derived minerals.

They are very small in particle size, roughly 7000 times smaller than a red blood cell.

Every particle is negatively charged (-) and since your intestinal lining is positively charged (+), they actually have an electrical or magnetic gradient, that concentrates these mineralsaround the lining of your intestine.

Plants convert metallic minerals from the soil, in their tissues, to colloids or colloidal form, and this is how we store them in our body.

This is also how we transplant them from storage place to site of use, in the colloidal form.

These 3 things together create 98% efficient absorption in the BODY!

It is understood that mineral deficiencies are the main limiting factor for –

  • Health
  • Athleticism
  • Stamina
  • Longevity

“You can trace every sickness, every disease and every ailment to a MINERAL deficiency” – Dr. Linus Pauling

Believe it or not, if you take proper care of yourself now, you can live to be 120-140 years of age!

Those folks you see who are over 100 should actually be the NORM, not the exception.

I’ll give you a few examples so you can see what I mean:

In Eastern Pakistan there is a group of people called the Hunza’s who are famous for longevity, typically living 120 to 140 years.

Next, in what is now Western Russia, there are the long living Russian Georgians made famous in the seventies by Dannon Yogurt.

South of them are the Armenians, the Abkhazians and the Azerbaijanis who were studied for 60 years because they routinely lived to be 120- 140.

In the Western Hemisphere the Vilcabamba Indians in the Andes of Ecuador, are famous for living a long time.

Then in South Eastern Peru there are the Titicaca who are famous for living to be 120-140 as well.

Even Americans can live a long life, despite what many consider to be bad diets and poor habits.

As of 2010, there were 53,364 people in the U.S. who were 100 or older.

The long-lived cultures have certain common denominators.

  • They all live in high mountain villages, that are about 8,500 to 14,000 feet in elevation.
  • They all get less than 2% of precipitation each year.
  • They don’t have any rain, snow or dew. (Very dry places)
  • They get all their drinking water and all their irrigation water for their crops from what we call ‘Glacial Milk.’

Glaciers in every one of those communities grind up the parent rock of those mountains, about 4 inches per year. There’s can be 60 to 72 minerals in each one of these places.

The water that comes out from underneath those Glaciers isn’t clear like Perrier or Evian Water. You take a glass of it and hold it up and it looks like Jersey Milk.

They have irrigated with it, year after year, crop after crop, generation after generation, for 2,500 to 5,000 years.

They have no diabetes, no heart disease, no high blood pressure, no arthritis, no osteoporosis, no cancer, no cataracts, no glaucoma, no birth defects, no jails full of drug addicts, no taxes and no DOCTORS!

Yet they live to be 120 to 140 without DIS-EASE!

Are these colloidal minerals important?

You bet your life they are important and every time you don’t take them in every day you are chopping off a few hours or a few days of your life…

Every animal and human being that dies of ‘natural causes’ actually dies of a nutritional deficiency!

If longevity is something you would like to accomplish, you need –

90 essential nutrients in your BODY every day:

  • 60 minerals
  • 16 vitamins
  • 12 essential amino acids which are your protein building blocks
  • 2-3 essential fatty acids

If you don’t have these in complete numbers and optimal amounts, over time you ARE going to get a deficiency disease.

One sentence that has killed more people than all the wars in American history… You get all the nutrition you need from the four food groups.

Information gives you the ability to make decisions with confidence.

I hope you have enjoyed my message!

By giving your body the ‘proper’ raw materials everyday, you’ll be taking the necessary steps in living healthier and living longer.

Make the decision to take control of your personal health and longevity program today.

Just as there are many manufacturers of aspirin, there are now many manufacturers of vitamins and mineral supplements.

Be sure to get your colloidal minerals derived only from the very best organic plant source deposits.

Colloidal Minerals are the mineral source our bodies were designed to use, not ground up rocks.

All disease, aging itself and even death are caused by groups of your cells not functioning properly, not replicating efficiently, or dying off too rapidly.


How Your Health Benefits From More Fiber

Since the 1990s, medical researchers have discovered more and more benefits when dietary fiber is significantly increased in our diet. Fiber is a substance in plants. Dietary fiber, also called bulk or roughage, is the kind we eat. It is the edible portions of plant cell walls; hence, it is found only in plant foods like fruits and vegetables, whole grains, nuts and seeds, as well as beans and legumes.

Fiber is a carbohydrate and is usually listed under “Total Carbohydrates” on the “Nutrition Facts” label. Humans lack the digestive enzymes to breakdown fiber. Therefore, it is undigested and not absorbed into the bloodstream and it arrives at the colon pretty much intact. Fiber has zero calories. Instead of being used for energy, it is excreted from the body.

The current recommended daily intake for adults who are 50 years or younger is 25 grams/day for women and 38 grams/day for men. For adults over 50 years of age, the recommendation is 21 grams/day for women and 30 grams/day for men. Unfortunately, for many who eat a typical American diet, it can be a huge challenge to consume that much fiber everyday. Most people top out at an average of 15 grams/day, regardless of how many calories they eat.

Maybe if we understand more about the different types of fiber and how they can immensely contribute to better health and lower disease risks, there will be more incentives to increase the daily fiber intake. Fiber is an important part of a healthy, balanced diet. Apart from helping us stay regular, fiber has a long list of other health benefits. The following will distinguish the different types of fiber, their specific health advantages, and which foods contain these fiber.

Classifications Of Fiber

There are several ways to classify the different types of fiber. However, as their characteristics do overlap, experts have yet to agree on the best categorization. For decades, the most commonly used classification is soluble and insoluble fiber. These days, as researchers discover the benefits of fermented fiber, another classification – fermentable and non-fermentable fiber – is also used. However, do know that both soluble and insoluble fiber have some that are fermentable and some that are non-fermentable, though soluble fiber is more easily fermented.

Soluble and Insoluble Fiber

The major difference between soluble and insoluble fiber is that they have different properties when mixed with water, hence the designation between the two.

  • Soluble fiber is soluble in water. When mixed with water, it forms a gel and swells.
  • Insoluble fiber does not absorb or dissolve in water. It passes through the digestive system in close to its original form.

Both types of fiber serve their own purposes and have different health benefits. Most plant foods contain both soluble and insoluble fiber, just in different proportions. For instance, wheat is about 90% insoluble fiber. Oats are 50/50. Psyllium plant is mostly soluble fiber.

Fermentable and Non-Fermentable Fiber

Some fibers are readily fermented by bacteria that colonize the colon, others are not. Fermentable fiber is used by the colon’s friendly bacteria as a food source. Fermentation results in the formation of short-chain fatty acids (acetate, butyrate, and propionate) and gases. Epithelial cells that line the colon use butyrate as the main source of energy.

Researchers found that butyrate exerts a wide range of health benefits. It:

  • Decreases inflammation and oxidative stress,
  • Prevents colon cancer, irritable bowel syndrome (IBS), and Crohn’s disease,
  • Strengthens the bowel wall,
  • Improves the body’s ability to absorb essential nutrients such as calcium,
  • Makes hormones that control appetite and anxiety.

Soluble Fiber

Foods High in Soluble Fiber

Fruits: blueberries, apple, oranges

Grains: barley, oats

Legumes: beans, lentils, peas

Seeds: flax

Vegetables: Brussels sprouts, carrots

Health Benefits

  • Digestion and weight control. When soluble fiber dissolves in water and becomes gel-like, it helps prolong stomach emptying and slows down digestion, making you feel full longer and have less room for other not-so-healthy food cravings.
  • Blood sugar regulation. Soluble fiber slows down the digestion rate of many nutrients, including carbohydrates, so it helps stabilize glucose levels and prevent after-meal blood sugar spikes.
  • Cholesterol and heart health. Soluble fiber binds to cholesterol and bile acids (made by the liver and stored in the gall bladder for the digestion of fats) in the small intestine and promotes their excretion. Studies found that consuming more soluble fiber leads to a decrease in LDL (bad) cholesterol levels, hence, reducing the overall risk of cardiovascular disease.
  • Healthy bowel movements. Soluble fiber soaks up water as it passes through your system, which helps bulk up the stool and guard against constipation.
  • Colon health. Prebiotic fiber is a type of fermentable and soluble fiber that is used by the colon’s friendly bacteria (probiotics) as a food source. Prebiotics and probiotics work together to maintain the balance and diversity of intestinal bacteria, especially increasing the good bacteria like lactobacilli and bifidobacteria.

Foods High in Soluble Prebiotic Fiber

(In parenthesis is the name of the fiber)

Apple (pectin)

Asparagus (inulin and oligofructose)

Banana (inulin and oligofructose)

Barley (beta-glucan)

Burdock root (inulin and oligofructose)

Chicory root (inulin and oligofructose)

Cocoa (flavanol compounds)

Dandelion greens (inulin and oligofructose)

Flaxseed (mucilage)

Garlic (inulin and oligofructose)

Jerusalem artichoke or sunchoke (inulin and oligofructose)

Jicama root (inulin)

Konjac root or glucomannan fiber (see Note)

Leeks (inulin and oligofructose)

Oats (beta-glucan)

Onion (inulin and FOS)

Psyllium (mucilage) – used as a fiber supplement, always buy organic due to pesticides

Seaweed (polysaccharides)

Wheat bran (arabinoxylan oligosaccharides or AXOS)

Yacon root (FOS and inulin)

Note:

Konjac is native to Asia. Its fiber, known as glucomannan, has been used as both food and in traditional Chinese medicine for thousands of years. Today, glucomannan is used as a fiber supplement to promote colon health, lower cholesterol, and improve carbohydrate metabolism. It is also used in a food product called Shirataki noodles. These noodles are made of 97% water and 3% glucomannan, so the fiber content is very diluted. Though not a high source of prebiotic fiber, the noodles have zero carbohydrates, fats, protein, and calories. Thus, these noodles are suitable for diabetics and people who are looking to lose weight.

Fiber and Gas

Everyone has some intestinal gas and that is normal. The amount of flatus passed each day depends on your sex (men have more frequent flatus) and what is eaten. The normal number of flatus may range from 10-20 times a day.

If you are not used to eating a high amount of fermentable fiber, eating too much at a time can lead to excess intestinal gas, bloating, and mild cramping. So, increase gradually. When you consume vegetables with prebiotics or take a prebiotic fiber supplement, the flatus is often non-odoriferous. The foods that cause smelly flatus are usually the ones that contain high sulfur content, such as eggs and cruciferous vegetables.

If you experience severe gas and gut discomfort after gradually introducing more fermentable fiber, you may have small intestinal bacterial overgrowth (SIBO) or yeast overgrowth. In this case, you need to work with a healthcare professional to address your gut issues.

Insoluble Fiber

Foods High in Insoluble Fiber

Fruits: skins of fruit

Fruits (dried): dates, prunes

Grains: corn bran, oat bran, wheat bran, whole grains (e.g. whole wheat, brown rice)

Nuts and seeds

Vegetables: green beans, green leafy vegetables, root vegetable skins

Health Benefits

  • Weight management. Like soluble fiber, insoluble fiber can play a key role in controlling weight by starving off hunger pangs.
  • Digestive health. Insoluble fiber helps to move bulk through the intestines. It lessens the amount of time food spends in the colon, hence, constipation and hemorrhoids are much less of a problem and bowel movements become more regular.
  • Diverticulitis. This condition is characterized by inflammation and infection of pouches or folds that form in the colon walls. Development of diverticulitis is often associated with a low-fiber diet and becomes increasingly common after the age of 45. It exacerbates intestinal blockages and constipation. Eating more insoluble fiber can decrease the risk of having diverticulitis.
  • Colon cancer. Insoluble fiber increases the rate at which waste is being removed from the body, therefore, it reduces the amount of time toxic substances stay inside the body. Insoluble fiber also helps to maintain an optimal pH (acid-alkaline) balance in the intestine, making it less likely for cancer cells to grow and prosper.

Resistant Starch is a type of fermentable insoluble fiber. It is a kind of starch that is not digested in the small intestine. Instead, it feeds the beneficial gut bacteria in the colon, just like the prebiotic soluble fiber with the same remarkable health benefits. When you eat resistant starch, it resists digestion and does not spike blood sugar or insulin.

Foods High in Resistant Starch

Cooked and cooled beans and legumes (properly soaked or sprouted), oatmeal, pasta, potato, rice, and yam (see Note 1)

Green (unripe) bananas, mangos, papayas, and plantains (see Note 2)

Hi-maize flour or Hi-maize resistant starch

Raw unmodified potato starch (not potato flour) – ideally organic or at least non-GMO

Notes:

  1. By cooking and cooling these foods, the carb load is reduced by around 20-30% due to the formation of retrograde resistant starch. However, if you have trouble with blood sugar control or if you are looking to lose weight, you will still need to be very cautious with these foods as the majority of the absorbable carb is still present.
  2. The unripe version of these foods have very little digestible carbohydrates. You know you are eating the resistant starch when the fruit is crispy or crunchy, and sometimes a little chalky.

Bottom Line

Dietary fiber is an essential component of a healthy diet. A high-fiber diet has many benefits: it normalizes bowel movements, maintains colon health, lowers cholesterol levels, regulates blood sugar balance, and helps in weight control.

Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which does not dissolve in water. Most plant foods contain soluble as well as insoluble fiber, just in different proportions.

Both soluble and insoluble fiber can also be fermentable. Prebiotic fiber (from soluble fiber) and resistant starch (from insoluble fiber) ferment and feed the friendly bacteria in the colon. They have positive impacts on the diversity and number of beneficial intestinal bacteria in our gut. The more good bacteria we have, the harder it is for the bad bacteria to flourish. The by-products of fiber fermentation produces short-chain fatty acids like butyrate which has powerful anti-inflammatory effects that translate into protection against colon cancer, gastrointestinal disorders like constipation, diverticulitis, and IBS, and also obesity.

All dietary fiber is good for you. Ideally, you would want to get it from different sources of plant foods to reap their distinct benefits. Hopefully, this has given you more incentives to increase your daily intake of high fiber foods, like fruits and vegetables, whole grains, nuts and seeds, as well as beans and legumes. However, for individuals with blood sugar and weight issues, go easy on the carb-heavy fruits, whole grains, beans and legumes.

Carol Chuang is a Certified Nutrition Specialist and a Metabolic Typing Advisor. She has a Masters degree in Nutrition and is the founder of CC Health Counseling, LLC. Her passion in life is to stay healthy and to help others become healthy. She believes that a key ingredient to optimal health is to eat a diet that is right for one’s specific body type. Eating organic or eating healthy is not enough to guarantee good health. The truth is that there is no one diet that is right for everyone. Our metabolisms are different, so should our diets. Carol specializes in Metabolic Typing,