Feb. 19, 2024

270: Unlock Gut Health With The Powerful Prebiotics In These Plant-Based Foods

270: Unlock Gut Health With The Powerful Prebiotics In These Plant-Based Foods
Power On Plants | Meal Prep Ideas, Plant Based Diet, Vegan Food, Fatigue, Blood Pressure, Cholesterol, Healthy Food, Vegan Recipes, Weight Loss, Christian Healthcare

270: Unlock Gut Health With The Powerful Prebiotics In These Plant-Based Foods

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      Embark on a journey to the heart of gut health with us as we share the transformative effects prebiotics have on your gut microbiome. 🌱

      You'll discover how fiber, once again taking center stage from episode 267, does much more than aid digestion; it's your secret weapon in banishing unwanted cholesterol and excess estrogen, too! 🎉

      But wait, there's more—we're highlighting the importance of resistant starches, including what they are, and explaining how the foods that contain them can be your gut's best friend!

      Gain the insights on how feeding your beneficial gut bacteria with the right diverse diet is pivotal for finally feeling good so you can live a long, active life.  

      This is not just about staying healthy; it's about empowering your body to live your dreams. 💕

      Prepare to be inspired and gain practical tips for enjoyably filling your plate with the whole plant foods that are naturally teeming with prebiotics. 

      The food you eat is a tool...one that can completely change your life! 

      When you know the simple way to naturally eat more resistant starches, fiber, and polyphenols you'll be able to fight inflammation and chronic disease and win! 

      Learn the delicious, holistic way to provide your gut with the nourishment it requires for optimal health. 

      While prebiotic and probiotic supplements are available, they pale in comparison to the results that a plant-centered diet will offer you. 💃🏻

      It's time to celebrate the abundance of the whole plant foods that will not only make our taste buds dance but also help you grow an inner garden of microscopic allies in your journey to finally feeling good! 🎉

      https://www.poweronplants.com/cookbook

      🎁 Not yet a member of our FREE plant-based community for Christians? Once you're on the inside, every single podcast episode becomes searchable for you. 😲

      Join us to gain the plant-based encouragement, real health-changing ideas, and sustainable plant-based inspiration you've been hoping for! 💕

      Chapters

      00:00 - Prebiotics for Gut Health

      12:57 - Colorful Whole Plant Foods Are Important

      Transcript
      WEBVTT

      00:00:00.420 --> 00:00:08.875
      On our last episode, number 269, we talked about what you need to do to maintain optimal health if your doctor prescribes an antibiotic.

      00:00:08.875 --> 00:00:10.525
      Such an important episode.

      00:00:10.525 --> 00:00:14.679
      If you haven't listened to it, go back and listen to that now and then come back to this one.

      00:00:14.679 --> 00:00:24.256
      But because today we're talking about the three prebiotics that feed your good gut bacteria and how you can easily get more of them into your life.

      00:00:24.477 --> 00:00:25.019
      Let's do it.

      00:00:25.922 --> 00:00:28.951
      Hey sister, welcome to the power on plants podcast.

      00:00:28.951 --> 00:00:34.228
      Are you tired of staring into the fridge wondering what to eat so you can just feel better?

      00:00:34.228 --> 00:00:39.633
      Do you want to avoid spending hours in the kitchen making complicated meals in the name of health?

      00:00:39.633 --> 00:00:45.912
      Would you love to leave fatigue behind and finally have the energy to do all the things you want to do?

      00:00:45.912 --> 00:00:47.122
      Hi, we're chair.

      00:00:47.122 --> 00:00:53.603
      Then they need to resell Christ followers, health care professionals, parents of four and big fans of great Tasting food.

      00:00:53.603 --> 00:01:05.599
      We too, tried exercising more, eating natural and clean foods, but we still found ourselves struggling with what we thought were changes that come with age or bad genes, and we weren't finding answers the traditional route.

      00:01:05.599 --> 00:01:13.046
      So we dug into the research and created our secret nutritional weapon Sustainable plant based living.

      00:01:13.046 --> 00:01:16.659
      The truth is, you can eat more whole plant foods and it's not hard.

      00:01:16.659 --> 00:01:18.385
      You just need the way.

      00:01:18.385 --> 00:01:21.993
      That's realistic and delicious so you never feel deprived.

      00:01:21.993 --> 00:01:30.224
      If you're ready to enjoy your meals, no longer be held back by your health struggles and actively live your life, then you're in the right place.

      00:01:30.224 --> 00:01:35.493
      So grab your favorite plant-based cup of happy pop in those earbuds and let's get started.

      00:01:35.493 --> 00:01:37.209
      Hey friends, welcome back.

      00:01:37.209 --> 00:01:38.799
      We're so happy to have you with us today.

      00:01:38.799 --> 00:01:42.140
      Now, we have been talking a lot about gut health recently.

      00:01:42.140 --> 00:01:42.983
      Why is that?

      00:01:42.983 --> 00:01:46.536
      Because your gut health is tied to your overall health.

      00:01:46.536 --> 00:01:47.719
      We know this.

      00:01:47.719 --> 00:01:58.453
      You've seen it a lot out there these days when it comes to your health and nutrition, and so you want to know these little life hacks and these little strategies and things you can do to help you be healthy.

      00:01:58.453 --> 00:02:02.432
      If you're wise, you definitely want to know how to steward your body Well, right.

      00:02:02.432 --> 00:02:09.659
      God's given us this body that we live in to be able to walk out our mission on this earth.

      00:02:09.659 --> 00:02:11.564
      How can we do that if we don't feel good?

      00:02:11.564 --> 00:02:14.973
      And our gut health is a big key to this?

      00:02:14.973 --> 00:02:25.122
      If you didn't hear the episode right before this one, episode 269 it's really important because at some point in your life, you may go to the doctor and they may want to put you on an Antibiotic.

      00:02:25.122 --> 00:02:30.510
      Well, what do you do to keep yourself Optimally healthy during that time when you're taking an antibiotic?

      00:02:30.510 --> 00:02:47.974
      That's what we talked about on the last episode, and today we're expanding on something that we started in episode 267, where we told you about prebiotics, what their importance is for your health, and also started talking about one of the first ones that we're going to mention again today, fiber.

      00:02:47.974 --> 00:02:57.608
      So if you want to dive deeper into fiber as a prebiotic that you need into your life, you want to listen right now to episode 267.

      00:02:57.608 --> 00:02:59.924
      So what exactly are Prebiotics?

      00:02:59.924 --> 00:03:00.445
      Let's sum it up.

      00:03:00.445 --> 00:03:06.387
      We went into it quite a bit in that episode, so we're not going to talk about it a lot, but what are prebiotics in a nutshell?

      00:03:07.210 --> 00:03:10.879
      in a nutshell a prebiotic is something that we don't digest.

      00:03:10.879 --> 00:03:16.932
      We don't have enzymes to digest them and we do not absorb them exactly as they are.

      00:03:16.932 --> 00:03:22.484
      These are also substances that the microbiome Uses as food.

      00:03:22.524 --> 00:03:29.586
      They can ferment it, they can use it as fuel to run and when Jared says microbiome, he means the gut bacteria that you have.

      00:03:29.586 --> 00:03:40.824
      So your good gut bacteria, the ones that we want to flourish, the ones that help us to Remain healthy, they require food, and the food that they eat is Prebiotics.

      00:03:40.824 --> 00:03:42.008
      That's what they eat.

      00:03:42.008 --> 00:03:44.213
      So there are three types of prebiotics.

      00:03:44.213 --> 00:03:45.799
      The first is fiber.

      00:03:46.822 --> 00:03:49.889
      Yes, we've talked about that so many times, but it's very important.

      00:03:49.889 --> 00:03:51.645
      Now, what exactly is fiber?

      00:03:51.645 --> 00:03:54.407
      Because we use that word a lot, but do we fully understand what it is?

      00:03:54.407 --> 00:03:55.491
      It's metamucil, right?

      00:03:55.491 --> 00:04:04.866
      Well, metamucil would be a subclass of fiber, but it's simply just something from plants that we do not digest, so we do not have enzymes to break them down.

      00:04:04.866 --> 00:04:05.868
      They pass through us.

      00:04:05.868 --> 00:04:23.490
      Now they have multiple benefits One, obviously, feeding our good gut bacteria, and two would be a regular bowel movement, which, yeah, I'm not going to diminish the importance of that, but they do have other benefits, like grabbing on to some of the waste products, like cholesterol, excess estrogen and women.

      00:04:23.490 --> 00:04:31.319
      The fiber binds to these things and helps us to eliminate them, so that way, there's this constant flow, so we don't get a buildup of too much of anything.

      00:04:31.581 --> 00:04:40.728
      Don't you find it interesting that when God gives us something that's beneficial, it's not just beneficial in one area, it's so many others, and Jer's just listed a couple of the ways that fiber helps us?

      00:04:40.728 --> 00:04:45.430
      I'm sure there are probably hundreds, if not thousands, of ways that we don't even know.

      00:04:45.430 --> 00:04:59.702
      We don't even know, but what we don't want to do is go out and start buying metamucil and wasting our money and having to force ourselves to drink something that we don't like because it's disgusting and probably has some other things in it that may not be good for us, like natural flavors and colors.

      00:04:59.702 --> 00:05:05.572
      When you can get it in the whole plant food, god put it there for you in the foods.

      00:05:05.572 --> 00:05:09.589
      So learn how to eat the good stuff and the way that you enjoy.

      00:05:10.300 --> 00:05:13.649
      So our second prebiotic are resistant starches.

      00:05:13.649 --> 00:05:18.610
      These are starches that resist digestion in the small intestines.

      00:05:18.610 --> 00:05:23.891
      Now, classic examples of that we've kind of touched on this here or there potatoes.

      00:05:24.560 --> 00:05:26.507
      Now you're speaking my love language.

      00:05:26.540 --> 00:05:30.504
      We love potatoes, when you cook potatoes, when you let them cool down.

      00:05:30.504 --> 00:05:32.067
      Anita doesn't like this one.

      00:05:32.067 --> 00:05:34.773
      One of our sons and myself Okay, hold on.

      00:05:35.480 --> 00:05:39.831
      I got to interject here because I'm just thinking it in my mind Potatoes are my love language.

      00:05:39.831 --> 00:05:40.812
      I just shared that right.

      00:05:40.812 --> 00:05:42.807
      Well, I have several plant foods that are my love language.

      00:05:42.807 --> 00:05:45.326
      Potatoes are one of my love languages, for sure.

      00:05:45.326 --> 00:05:50.451
      If potato is one of your love languages, I want you to get inside Pie right now.

      00:05:50.451 --> 00:05:53.149
      That's our free community at PowerOnPlantscom.

      00:05:53.149 --> 00:06:00.370
      Forward, slash PIE, and I want you to posta picture of you enjoying a potato in the way that you love to eat it most.

      00:06:00.370 --> 00:06:01.593
      So just snap a quick pic.

      00:06:01.593 --> 00:06:05.720
      It doesn't have to be formed in a pretty manner and laid out with flowers.

      00:06:06.168 --> 00:06:07.502
      No, this is real life A little spark please.

      00:06:08.100 --> 00:06:08.983
      This is real life.

      00:06:08.983 --> 00:06:10.204
      You don't need that.

      00:06:10.204 --> 00:06:12.346
      Just take a quick picture and show me.

      00:06:12.346 --> 00:06:14.607
      I want to see who are my potato pals.

      00:06:14.607 --> 00:06:17.906
      Who else is potato one of your love languages?

      00:06:17.906 --> 00:06:20.031
      If it is, come in there, I want to meet you today.

      00:06:20.031 --> 00:06:22.285
      I like that you are my potato pal.

      00:06:22.800 --> 00:06:24.264
      So hashtag potato pal.

      00:06:24.264 --> 00:06:25.225
      Oh, hashtag it.

      00:06:25.225 --> 00:06:26.689
      Yes, hashtag potato pal.

      00:06:27.360 --> 00:06:31.490
      Okay, so go to PowerOnPlantscom forward slash Pie right now and do that.

      00:06:31.490 --> 00:06:34.108
      That's poweronplantscom forward slash PIE.

      00:06:34.108 --> 00:06:39.045
      It might be an old picture of one you took, or if you say I don't have it in my role yet, but I'm totally a potato pal.

      00:06:39.045 --> 00:06:44.791
      Anita, make a potato for one of your next meals and whatever you love to put on it, like for me right now.

      00:06:44.791 --> 00:06:47.740
      Okay, there's so many different ways I love to eat my potato, y'all.

      00:06:47.740 --> 00:06:49.427
      We've got to get our resistant starches.

      00:06:49.427 --> 00:06:51.024
      It's so, so important.

      00:06:51.024 --> 00:07:05.896
      Right now I'm loving a sweet potato with black beans, a little bit of sauerkraut which we'll talk about that more in the future Salsa, even a little hot sauce I do love some hot sauce, seriously and a little cilantro.

      00:07:05.896 --> 00:07:11.579
      If you like cilantro, you know you either love it or you hate it, and I do sometimes like to put a little bit of cashew cream.

      00:07:11.579 --> 00:07:16.995
      I don't have to do that when I'm using the salsa, but sometimes I'll put just a little bit of that if I have some in my fridge.

      00:07:16.995 --> 00:07:23.875
      So if you're a potato pal, come to powerandplantscom forward slash P-I-E the next time you cook a potato and be intentional about it.

      00:07:23.875 --> 00:07:28.077
      Do it within the next couple of days, get in there and post and post hashtag potato pal.

      00:07:28.077 --> 00:07:31.896
      I don't care when you're listening to this, if this is a year or two after I posted it.

      00:07:31.896 --> 00:07:32.879
      Do the same.

      00:07:32.879 --> 00:07:39.855
      Come into the community, post hashtag potato pal, because I check it and I see these things and I wanna know are you my bud?

      00:07:39.855 --> 00:07:40.793
      Are you my pal?

      00:07:41.771 --> 00:07:45.396
      Or maybe they're your spud, not your bud.

      00:07:47.591 --> 00:07:48.495
      Oh, my goodness.

      00:07:48.930 --> 00:07:54.536
      We have taken a total departure from our original topic and so what's new?

      00:07:54.877 --> 00:07:56.374
      right, we've left you in this.

      00:07:56.374 --> 00:07:58.016
      You've got to have the practical steps.

      00:07:58.016 --> 00:08:09.036
      We don't wanna be all sciencey, but we don't wanna be non-science, so you really need to understand these things that we're diving more into, like what are the three main prebiotics and how do I get those that we're talking about today?

      00:08:09.036 --> 00:08:20.497
      But when there's a departure necessary and we start talking about resistant starches and we start talking about potatoes, you know I've gotta throw in an easy way to get that in a way that we can connect over it.

      00:08:20.497 --> 00:08:24.276
      That's where all the fun happens and it just makes it practical, right?

      00:08:24.276 --> 00:08:26.713
      We've gotta know how to practically get these resistant starches.

      00:08:26.713 --> 00:08:28.500
      Oh, definitely, potatoes are a great way.

      00:08:28.500 --> 00:08:32.179
      Sweet potatoes, purple potatoes oh my word.

      00:08:32.179 --> 00:08:34.557
      So now you've got all these different categories of the different ones.

      00:08:34.557 --> 00:08:39.057
      So you've got sweet potatoes, you've got purple potatoes, orange potatoes, you've got white sweet potatoes.

      00:08:39.057 --> 00:08:40.897
      If you haven't tried some of those, try them.

      00:08:40.897 --> 00:08:42.416
      And the purples are real important.

      00:08:42.416 --> 00:08:43.754
      We're gonna talk about why in a minute.

      00:08:43.754 --> 00:08:48.777
      Then you've got regular savory potatoes and you've got green bananas.

      00:08:48.777 --> 00:08:53.636
      Those are a good source of resistant starch and actually I prefer them to ripe.

      00:08:53.889 --> 00:08:56.418
      But before we go too far on to the other resistant starches.

      00:08:56.418 --> 00:08:59.318
      I didn't quite make the important point with the potatoes.

      00:08:59.318 --> 00:09:01.657
      That when you cook them and they're warm.

      00:09:01.657 --> 00:09:04.418
      They're not the resistant starch.

      00:09:04.418 --> 00:09:15.636
      It's whenever they're cooled, then the starches they take on the form or they become more resistant to digestion in our small intestines, so then it can make its way to the colon, where they then feed the bacteria.

      00:09:15.850 --> 00:09:18.053
      That's such a great tip so with resistant starches.

      00:09:18.456 --> 00:09:25.136
      they're starches which are really just chains of sugar molecules kind of stitched together, and so we can digest them.

      00:09:25.136 --> 00:09:31.895
      But, like the name suggests, they're resistant, so that food can actually make its way to the colon to feed our good gut bacteria.

      00:09:32.370 --> 00:09:36.277
      Right, because if it was broken down and gone there'd be no food for our good gut bacteria.

      00:09:36.277 --> 00:09:37.200
      Right, well on the flip side.

      00:09:37.309 --> 00:09:42.975
      It would be like eating something with just simple sugar, so like if you drank a cola that had nothing but just regular white sugar.

      00:09:42.975 --> 00:09:46.895
      Because it's just a simple sugar, we just absorb it right away.

      00:09:47.110 --> 00:09:49.458
      So that was such a great tip Jared just shared.

      00:09:49.458 --> 00:09:54.317
      You wanna let those potatoes cool before you eat them if you wanna get more resistant starches?

      00:09:54.317 --> 00:09:56.557
      Now, we don't want you to one off things here.

      00:09:56.557 --> 00:10:04.859
      We don't want you to think, oh well, I've got to just eat potatoes to get my resistant starch, or just eat this kind or that kind, or I need to do this to get more fiber or that.

      00:10:04.859 --> 00:10:06.616
      Just eat more whole plant foods.

      00:10:06.616 --> 00:10:08.957
      That's gonna be our tip the whole time here.

      00:10:08.957 --> 00:10:23.514
      We don't want you to get worried and bogged down like you do when you listen to all these ads and all this health information in there from all the quote gurus that have you worried about I need to take this and that and this, and that there aren't many supplements you need to take, and that's the truth.

      00:10:23.514 --> 00:10:33.440
      If you wanna save money and you wanna eat the cheapest way possible and you wanna get the most nutrients and the most bang for your back, start eating more whole plant foods, a variety.

      00:10:33.440 --> 00:10:39.517
      It's the most important thing you can do for gut health a variety of whole plant foods on your plate.

      00:10:39.517 --> 00:10:43.033
      So with resistance starches, green bananas don't just eat them right.

      00:10:43.033 --> 00:10:44.820
      Green bananas, yes, eat them green.

      00:10:44.820 --> 00:10:53.619
      I like them more green and actually I've been making this ice cream recently with bananas that are more green, and when I do that I don't taste the banana so strong.

      00:10:53.619 --> 00:10:57.153
      So sometimes you eat ice cream and you don't want the banana flavor to come through so much.

      00:10:57.153 --> 00:11:00.379
      Eat them green, get them in your ice cream green.

      00:11:00.379 --> 00:11:01.472
      It works great.

      00:11:01.472 --> 00:11:03.616
      I'm talking about banana and ice cream, right?

      00:11:03.870 --> 00:11:17.678
      Yes, and the longer that the banana sit on your countertop they become more yellow than more brown and the sugars have longer to break down into a simple sugar form instead of being more in the resistance starch form.

      00:11:17.929 --> 00:11:20.254
      Makes perfect sense, absolutely perfect sense.

      00:11:20.254 --> 00:11:24.773
      You can do the same thing with cooked and cooled rice that you do with cooked and cooled potatoes.

      00:11:24.812 --> 00:11:25.774
      Yeah, I was just thinking about that.

      00:11:25.815 --> 00:11:27.057
      Yes, Same thing.

      00:11:27.057 --> 00:11:28.279
      It's good for you.

      00:11:28.279 --> 00:11:29.883
      And then oats as well.

      00:11:29.883 --> 00:11:34.538
      If you cook it and then it sits for a little bit and it starts to get a little thicker, that's good.

      00:11:34.538 --> 00:11:37.789
      But let's say you're eating cooked oats instead of raw oats today, ain't?

      00:11:37.789 --> 00:11:39.052
      You don't mind eating them, cool.

      00:11:39.052 --> 00:11:44.543
      And you think, oh, that's great, I'll get more resistant starch, but you think I just don't like how thick they get.

      00:11:44.543 --> 00:11:50.662
      Just add more liquid when you're cooking it so that when it cools you'll still have it liquid enough, and then you won't think, oh, I can't eat this.

      00:11:50.662 --> 00:11:52.422
      You know it's like a solid brick.

      00:11:52.422 --> 00:11:54.542
      You might not want a solid brick of oatmeal.

      00:11:54.542 --> 00:11:56.341
      So that's one tip there.

      00:11:56.341 --> 00:11:58.884
      But these are just a few of the foods.

      00:11:58.884 --> 00:12:02.275
      So don't be worrying about every day I've got to get this thing or that thing or this thing.

      00:12:02.275 --> 00:12:03.923
      Just eat a wide variety.

      00:12:03.923 --> 00:12:15.039
      You're going to be getting your fiber, your resistant starches and, tip number three, the third prebiotic that you need to be getting are polyphenols.

      00:12:15.039 --> 00:12:18.644
      Polyphenols are nutrients in plants, in plant-based foods.

      00:12:18.644 --> 00:12:19.605
      They're naturally there.

      00:12:19.605 --> 00:12:21.501
      They help your body manage inflammation.

      00:12:21.501 --> 00:12:26.643
      They protect against oxidative stress and a whole host of chronic diseases.

      00:12:26.643 --> 00:12:27.980
      So how do you get them?

      00:12:27.980 --> 00:12:29.640
      How do you spot them in plant food?

      00:12:29.640 --> 00:12:31.822
      Look for color.

      00:12:31.822 --> 00:12:36.783
      You know I'm always saying get a wide variety of foods, get a wide variety of color onto your plate.

      00:12:36.783 --> 00:12:39.322
      That's a great way to vary up what you're getting.

      00:12:39.322 --> 00:12:43.020
      If your whole plate is white, you don't have enough color on there.

      00:12:43.020 --> 00:12:44.220
      There's a problem with that.

      00:12:44.220 --> 00:12:50.044
      Get your greens, get your purples Purples are often missing, filled with polyphenols.

      00:12:50.044 --> 00:13:00.361
      So you've got your blueberries and your purple cabbages and your purple onions and all these blues and purples and the reds, like those strawberries.

      00:13:00.361 --> 00:13:03.884
      Where there is color, there will be polyphenols.

      00:13:04.254 --> 00:13:05.379
      But also to not just color.

      00:13:05.379 --> 00:13:07.240
      They help contribute to the flavor.

      00:13:07.520 --> 00:13:07.741
      Yes.

      00:13:07.902 --> 00:13:10.120
      To the odor and sometimes bitterness.

      00:13:10.120 --> 00:13:13.559
      So bitterness in a berry or a fruit may not always be a bad thing.

      00:13:13.559 --> 00:13:16.922
      That could actually be a sign of a very high polyphenol content.

      00:13:16.922 --> 00:13:21.961
      If you can stand it, not everybody can, so people are more sensitive to bitterness than others.

      00:13:21.980 --> 00:13:28.163
      Bitter is good for you, and when you chew into seeds a lot of times you get that bitterness, but we know that seeds are very healthy for you as well.

      00:13:28.163 --> 00:13:30.542
      Plus, you're getting more fiber with the seeds too.

      00:13:31.154 --> 00:13:37.081
      So now, with regard to prebiotics, as with everything that we talk about, diversity is best.

      00:13:37.081 --> 00:13:37.876
      It is king.

      00:13:37.876 --> 00:13:39.261
      Get a wide variety.

      00:13:39.261 --> 00:13:49.943
      There are a lot of supplements out there, and this is one of the reasons why we don't necessarily recommend getting supplements, even for stuff like prebiotics, cause you may have a supplement that has one, maybe two.

      00:13:49.943 --> 00:14:00.442
      What they have found is that if you try to take a specific prebiotic, so let's say one called inulin, it's found in things like soybeans sun chokes found in sun chokes.

      00:14:00.442 --> 00:14:07.100
      If you try to max out on a specific one, there really is no additional benefit after you get above a certain level.

      00:14:07.514 --> 00:14:09.341
      So let's say you're taking it every day.

      00:14:09.341 --> 00:14:12.157
      You're waking up and you're taking your inulin supplement every day.

      00:14:12.157 --> 00:14:34.903
      You would just be better off not spending your money on that, buying some beautiful, colorful whole plant feeds to get on your plate and into your body that you actually enjoy, that you drive some pleasure from and it's providing maximum benefit because you're getting all these different sources, all these different types of polyphenols and fibers and resistant starches.

      00:14:35.695 --> 00:14:40.383
      And the reason why I wanted to make this point is that at times we may have this lot of.

      00:14:40.383 --> 00:14:42.542
      If some is good, more must be better.

      00:14:42.542 --> 00:14:51.764
      I'm just gonna max out on this one and really it's not going to do anything for you and all the different bacteria in our gut and on our body.

      00:14:51.764 --> 00:14:56.102
      They eat different foods, they have different prebiotic needs.

      00:14:56.102 --> 00:15:07.480
      So by getting a very wide array of different prebiotics, you're beautifully feeding all these different bacteria and it will have the most profound effect positively on your health.

      00:15:07.794 --> 00:15:18.654
      So the main takeaway here is there are three main prebiotics that we know of fiber fiber, fiber fiber, polyphenols and resistant starches.

      00:15:18.654 --> 00:15:24.111
      We've covered what those are today, some of the simple ways to get them, but your main takeaway is what?

      00:15:24.111 --> 00:15:27.833
      Eat more whole plant foods, get a variety.

      00:15:27.833 --> 00:15:32.090
      And one simple way to do that is look at the color on your plate.

      00:15:32.090 --> 00:15:34.672
      What color is missing, sister?

      00:15:34.672 --> 00:15:37.072
      What color is not there, brother?

      00:15:37.072 --> 00:15:40.249
      What are you missing out on in that color family?

      00:15:40.249 --> 00:15:40.711
      That's good.

      00:15:40.711 --> 00:15:45.910
      I mean you might be eating a brighter plate, but maybe it's all green and you just don't get any.

      00:15:45.910 --> 00:15:47.171
      And greens are great for you.

      00:15:47.171 --> 00:15:50.409
      You need to be eating your greens, but add in some purples.

      00:15:50.409 --> 00:15:55.615
      Add in some reds some blues, some orange, some yellow.

      00:15:55.615 --> 00:15:59.995
      Make it pretty and it's going to taste even better.

      00:16:00.264 --> 00:16:05.653
      And it may sound cliche to say, eat the rainbow but seriously eat the rainbow.

      00:16:06.985 --> 00:16:08.625
      Absolutely so.

      00:16:08.625 --> 00:16:23.529
      Right now, today, I want you to start noticing the colors that are missing from your plate and as you visit the supermarket or the farmer's market the next time, I want you to look for things that are that color and try something new or something old that you just don't need anymore.

      00:16:23.529 --> 00:16:26.933
      Get these colorful, wonderful whole plant foods on your plate.

      00:16:26.933 --> 00:16:29.091
      Don't worry about taking fiber supplements.

      00:16:29.091 --> 00:16:35.613
      Trust me, when you start eating closer and closer to 100%, a whole food, plant base fiber's not going to be such a concern for you.

      00:16:35.613 --> 00:16:36.869
      It's just not.

      00:16:36.869 --> 00:16:41.471
      Resistance starches and polyphenols won't be something you need to even worry about.

      00:16:41.471 --> 00:16:53.894
      But we tell you these things so that you understand why whole plant foods are so important for you, why these foods that God told us are the absolute best to fuel our body, according to Genesis 1.29.

      00:16:53.894 --> 00:16:55.048
      Why is that?

      00:16:55.048 --> 00:16:58.433
      He's given us the tools and the research and the information.

      00:16:58.433 --> 00:17:08.326
      It's there, it's been in the nutritional research for so long and it just backs up what he's already told us, which he's so great at doing time and again.

      00:17:08.326 --> 00:17:15.328
      As you start finding these new favorites, we want you to start sharing them with us inside of Pi, our free community.

      00:17:15.328 --> 00:17:17.951
      Go to powrongplantscom forward.

      00:17:17.951 --> 00:17:18.653
      Slash Pi.

      00:17:18.653 --> 00:17:20.009
      Powrongplantscom forward.

      00:17:20.009 --> 00:17:26.709
      Slash P-I-E, join us there and if you're already there, just hop on in and show us on your grocery trip.

      00:17:26.709 --> 00:17:27.531
      Snap a picture.

      00:17:27.531 --> 00:17:30.167
      Hey, this is what I'm trying Purple potatoes.

      00:17:30.167 --> 00:17:30.509
      Look at that.

      00:17:30.509 --> 00:17:32.491
      I've never tried these before and you've got it in your hand.

      00:17:32.491 --> 00:17:33.730
      It's going into your baggie.

      00:17:33.730 --> 00:17:36.230
      Maybe people have an idea of how to use it.

      00:17:36.230 --> 00:17:37.074
      You think I'm buying this.

      00:17:37.074 --> 00:17:38.590
      I have no clue how to use it.

      00:17:38.590 --> 00:17:41.890
      People can give you some simple ideas of what they've already done.

      00:17:41.890 --> 00:17:44.353
      This is the power of community.

      00:17:44.353 --> 00:17:49.614
      You are going to skyrocket yourself to plant-based joy by being apart.

      00:17:49.614 --> 00:18:04.935
      So get in, get active, start taking those steps and, before long, these delicious foods you're going to grow to absolutely love are going to bring you the freedom and energy and full life that you are created to enjoy.

      00:18:04.935 --> 00:18:10.071
      Have a great day, sunshine, and we'll see you on the next episode of Power on Plants.