Welcome to the Happy Tummy Challenge, where changing one tiny part of your daily routine, can have BIG impact on your health & well-being. I am starting this challenge as a result of implementing these changes into my own routine under the guidance of my naturopath after research on the subject. I started this challenge a couple weeks ahead of the group start date, so I can share my progress with you.
My Results
- Better digestion
- No more heartburn – can even drink red wine again
- No weight fluctuations – I am staying steady
- Didn’t have hormonal depression during my ovulation cycle
- No more bloating (after the first week)
- Softer bowel movements at proper daily intervals
- Can eat foods I had reactions to (including bread but I still limit this as I have a yeast allergy)
- I Stay Full Longer
- Have seen a dramatic decrease in how often I have low-blood sugar (hypoglycemia which is a procurer to diabetes)
- Increased vaginal lubrication is (WAY Better – similar to pre-hysterectomy)
Sounds like a miracle right? Well it definitely feels like one! And all I did was implement a proper regimen of fiber and water into my daily routine. The trick is to start slow, with small amounts and gradually build up. What’s going on? What’s the big deal?
Proper fiber intake is essential for good digestive flora. It not only helps you absorb nutrients better, but fiber acts as a prebiotic (the precursor to probiotics) in your digestive tract. Probiotics need fiber to feed on. And the good news is this fiber doesn’t count towards your calorie count. In fact if you take fiber before eating a carb laden meal like pasta, bread or pizza, your body will will use that energy more efficiently and turn the leftovers into waste instead of fat. (The difference between eating an apple and drinking apple juice.)
Health Benefits to Increasing Fiber
Fiber Lowers LDL Cholesterol
Soluble fiber is not absorbed in the intestine, soluble fiber binds cholesterol in the intestine and removes it from the body in your feces. Eating 5 to 10 grams of soluble fiber a day can lower your LDL- cholesterol by up to 11 points, and sometimes more. This is also important for balanced hormones.
Fiber Helps Balance Hormones
Cholesterol is a building block for steroid hormones. This includes the stress and sex hormones. It also plays a critical role in absorption of Vitamin D, and generating bile for digestion. Thyroid hormone (T3) and Vitamin A are convert cholesterol into steroid hormones in the liver. This is essential to keep hormone levels balanced. As we age our ability to make good cholesterol is reduced, thus accelerating aging, diabetes, low levels of energy, and lack of sleep.
READ CAREFULLY BEFORE TAKING FIBER SUPPLEMENTS
VERY IMPORTANT – start with a low dose. You need to give your intestines time to adjust and build up the good bacteria in your system. If you take too much you will actually cause constipation and bloating which is the opposite of what you are trying to achieve.
IF YOU TAKE SUPPLEMENTS OR MEDICATION – do not take supplements or medication at the same time you take your fiber. Inulin slows stomach emptying, and can interfere with medications and supplements. Either take the inulin 1 hour after your other medications or supplements or 4 hours prior. So adapt the routine below to suit your unique needs.
If you have any medical concerns, please talk to your doctor before beginning this program.
THE HAPPY TUMMY CHALLENGE
- Every morning before your coffee, drink a full glass of water 8z with a 1/2 a teaspoon of fiber. (List is provided below)
- Every time you go pee, drink a minimum of 4 oz of water (or any non sugary liquid)
- Before your biggest meal of the day (5-30 minutes prior) drink a full glass of water with 1/2 a teaspoon of fiber.
- Keep a food and health journal (FREE Download)
- Join the community group Hot Flashes to Menopause on Facebook and join the Happy Tummy Challenge Event. Where you can follow along with me and share your journey and health results if you wish.
That’s it!
Upping your fiber intake will be very gradual. Each of us will go at a slightly different pace based on current diet. Those that eat a lot of raw fruit and vegetables will require less fiber supplementation than those eating a high protein diet. For those that consume a lot of carbs using white flour or other refined or processed foods will actually gradually require more fiber to be added to balance things out.
What Type of Fiber Should You Use?
Inulin fiber is the best. It is flavorless, clear, and wont alter the taste or consistency of your water if you drink it immediately upon stirring in. Inulin helps feed the “friendly” bacteria and is found naturally in foods like bananas, garlic, whole wheat, asparagus, soybeans, leeks & onions. Inulin helps to control your blood-sugar levels, lower triglycerides, and is used to treat high cholesterol, IBS, can help prevent eczema, helps with digestion, bowel movements, relieves constipation and bloating, can help treat diabetes, and can help you control your weight by making you feel full longer. Better gut bacteria is also linked to a 41% decrease in depression in menopausal women. See article Fiber Intake- The Secret Weapon Against Aging
For the purposes of this challenge do not substitute with metamucil. Inulin fiber is easier on the lining of your colon and doesn’t have rough bits that can be irritating to your system. You can purchase inulin at any health store or order online. Below is a few options to consider and available for home delivery on Amazon. Please note these ARE NOT brand specific, links will offer a variety of brands. Choose the one you trust.
100% Inulin – Plain and Simple, can even be used to thicken gravy, put into your morning shake, soups etc. No flavor, just simple fiber.
Flavored Inulin – For those that want to add a little pep to their water
Remember we are naturally building up the prebiotics in our system so our bodies produce their own probiotics which are more sustainable. However, if you take a probiotic supplement or feel that you want to give that a boost as well you may benefit from a combo product. The supplements below combine inulin as your prebiotic with probiotics.
Inulin Prebiotic with Probiotic Supplements
My Favorite is 100% Inulin Plus Gut FX – I use these two products
Other Combo Products
No matter which products you choose to use, the challenge is to incorporate fiber into your DAILY routine, help your body develop sustainable prebiotics and probiotics, that help you live a more balanced and healthy life. Let’s do this!
The Happy Tummy Challenge Schedule (Start Any Time)
Week 1
- Every morning before your coffee, drink a full glass of water 8 oz with a 1/2 a teaspoon of fiber.
- Every time you go pee, drink a minimum of 4 oz of water (or any non sugary liquid)
- Before your biggest meal of the day (5-30 minutes prior) drink a full glass of water with 1/2 a teaspoon of fiber.
Week 2
- Every morning before your coffee, drink a full glass of water 8 oz with a 1/2 a teaspoon of fiber.
- Every time you go pee, drink a minimum of 4 oz of water (or any non sugary liquid)
- Eat a piece of fruit (apple or vegetable of choice, as a snack, between lunch and supper)
- Before your biggest meal of the day (5-30 minutes prior) drink a full glass of water with 1 teaspoon of fiber.
Week 3
- Every morning before your coffee, drink a full glass of water 8 oz with a 1 teaspoon of fiber.
- Every time you go pee, drink a minimum of 4 oz of water (or any non sugary liquid)
- Eat a piece of fruit or vegetable between your lunch and supper meals
- Before your biggest meal of the day (5-30 minutes prior) drink a full glass of water with 1-2 teaspoons of fiber.
Week 4 is a big jump but your digestive system should now be prepared
- Every morning before your coffee, drink a full glass of water 8 oz with 1/2 TABLESPOON of fiber.
- Every time you go pee, drink a minimum of 4 oz of water (or any non sugary liquid)
- Continue to have a piece of fruit or vegetable as a snack between your lunch and supper meal
- Before your biggest meal of the day (5-30 minutes prior) drink a full glass of water with 1/2 a TABLESPOON of fiber.
- Continue with this program as regular practice. By now you should already be feeling the benefits! The optimal fiber intake is 35 grams per day, from all your food sources and supplements! Better digestion, Lower cholesterol, Portion control, Proper bowel movements, Eliminate heartburn, Better weight control. All these contribute to better overall health, including resistance to seasonal flu, allergies, better skin, and much more!
Best Practices For Healthy Digestion
- Drink 6 glasses of water per day minimum
- Always drink at least 4 oz of water after going pee, this will ensure steady hydration throughout the day.
- Take fiber on an empty stomach in the morning before your morning coffee to set up your digestion for the day. You will probably notice that your bowel movements become more regular with this practice alone
- The ideal amount of fiber from both soluble and insoluble forms is 35 grams per day. This includes from fruit, vegetables and supplements combined.
- Get in the habit of eating a piece of fruit for your late afternoon snack. This helps sustain digestive enzymes, adds bulk, provides vitamins, and helps with the afternoon slump.
- When eating any carb laden meal (pasta, rice, bread etc.) especially where it is in mixed form with your protein (pizza, burger, lasagna etc.) take your fiber first, this helps them pass through your system instead of being retained. (Makes weight loss or weight management much easier)
- Where possible eat your meals in this order: Vegetables, then Protein & Fats, and eat your Carbohydrates Last (Potato / Rice / Bread). This does two things, it helps your digestive system process and break down your food more efficiently AND it can help you manage your portions helping with weight management.
