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Undoctored 101: Prebiotic Fiber Strategies Including Meet Up Recording and Resources

Member Forum >> Undoctored 101 >> Undoctored 101: Prebiotic Fiber Strategies Including Meet Up Recording and Resources

Coach April

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Posted: 9/21/2020 7:05:50 AM
Edited: 10/20/2020 11:13:01 AM (5)
 

Undoctored PrEbiotic Fibers

Link to the recorded meet up: 

https://innercircle.undoctored.com/video/undoctored-101-prebiotic-fiber-strategies-

Please see Undoctored book: pages 257 – 267 for more information. 

I created this document as a summary:  Undoctored PrEbiotic Fibers.pdf

Start only after you have had prObiotics for at least three days.  START SLOW!!!  10 grams per day and work your way up to 20 grams per day.  Be sure to get VARIETY in your prebiotic fibers each day.  We don’t want to get all 20 grams from one source.  Switch it up!              https://blog.undoctored.com/foods-rich-prebiotic-fibers/

Links to some prebiotic sources can be found here:


https://www.wheatbellyblog.com/wheat-belly-marketplace-everything-you-need-to-succeed-on-the-wheat-belly-lifestyle/
 

  • Acacia powder (see label for fiber grams) 0 net carbs
  • Green bananas and plantains: 10.9 grams per 1 medium (7-inch) banana (0 gram net carbs

  • Raw white potato: 10 to 12 grams per 1⁄2 medium (0 gram net carbs) Note: Avoid any raw potatoes with green skin, as this is a fungus. If encountered, peel off the skin
  • Hummus or chick peas: 8 grams per 1⁄2 cup (13.5 grams netcarbs)
  • Lentils: 2.5 grams per 1⁄2 cup (11 grams net carbs)
  • Beans: 3.8 grams per 1⁄2 cup: white beans are the richest with twice this quantity (12 grams net carbs)

Notes: Modest quantity of prebiotic fibers in apples: 0.8 g, avocados: 2.4 g, blackberries: 1.4 g, blueberries: 0.8 g, raspberries: 1.6 g, pears: 1 gram, around 1 grams from peas, jicama, turnips, parsnips, onions, garlic and root vegetables (in the raw state)

Values for prebiotic content vary depending on the source and the method used to measure. 

If you experience gas, bloating or digestive distress after prEbiotic fibers, stop taking them for a few weeks and then slowly start them again.  If it continues to cause issues you may have to look into SIBO, SIFO, etc.

 The link to the online course: https://innercircle.undoctored.com/course/Undoctored_Health_Welcome_WNU


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Coach April

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Posted: 9/22/2020 7:54:24 AM
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Goal 1: aim for at least 10 grams of prebiotic fiber (variety), ease into it.  Get consistent with that habit and work your way up to 20 grams.

Which prebiotic foods are you going to incorporate this week?  


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Bettina

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Posted: 9/22/2020 4:32:13 PM
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Quick question: does flaxseed have a significant amount of pre-biotic fiber?
Thanks,
Tina
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Dr. Davis

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Posted: 9/22/2020 5:07:39 PM
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Coach April

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Posted: 9/23/2020 6:16:45 PM
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Coach April

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Posted: 9/24/2020 2:39:21 PM
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Trudy2010

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Posted: 9/24/2020 9:11:42 PM
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Grate potato into cole slaw?
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Coach April

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Posted: 9/25/2020 12:33:39 PM
Edited: 9/25/2020 12:36:33 PM (1)
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That is a great idea Trudy2010 !!!


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Posted: 9/25/2020 5:50:46 PM
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Coach April

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Posted: 9/27/2020 1:59:00 PM
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This was 2 servings.


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Posted: 9/27/2020 2:22:48 PM
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Posted: 10/1/2020 11:17:11 AM
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Posted: 10/5/2020 11:58:30 PM
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Tags: prebiotic fibers,prebiotic shake,Prebiotic Smoothie

JannyLite

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Posted: 10/6/2020 12:37:55 AM
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Tags: coffee,fermentation,Fingerling,inulin,Potatoes,Prebiotic Fiber Sources

Coach April

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Posted: 10/6/2020 11:23:43 AM
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THANKS JAN!!!!!
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Coach April

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Posted: 10/20/2020 11:13:31 AM
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