How Foxtail Millet and Quinoa Can Help You Meet Your Daily Fiber Needs

Many of you have heard of the H. pylori bacteria. This bacteria is harmful to our gut. Our body has many good bacteria. Today, we will discuss how we can keep the good bacteria and keep the bad bacteria away from our bodies.

All kinds of food are consumed by people all over the world to sustain life. Scientists have divided all of them into seven categories. They are:

• Carbohydrates (foods we eat like rice and grains)
• Protein (meat)
• Fat (fatty foods)
• Vitamins
• Minerals
• Water
• And, more importantly, Fiber

These seven categories are again divided into two separate types:

• Caloric food
• Zero-calorie food

Caloric foods include carbohydrates, fat, and protein. These are also called “macros.”

Zero-calorie foods, where fiber is the main ingredient, do not raise blood sugar. When eating these types of food, nothing enters the blood that can create calories. Zero-calorie foods like fiber, vitamins, minerals, and water are not caloric, but they are beneficial ingredients.

75% to 90% of all diseases worldwide are caused by fiber deficiency. Fiber deficiency can lead to a leaky gut. Constipation, gastric issues, and diabetes can occur due to a lack of fiber, and so many diseases are also caused by this deficiency. If you care about your gut, you can relieve 80% to 85% of diseases. In our digestive process, fiber cannot be digested. Humans do not have any enzymes to digest fiber. When we eat fiber, this undigested fiber reaches our large intestine. The intestine consists of the large and small intestines. When undigested fiber reaches the large intestine, millions of bacteria feed on it. If the bacteria in the large intestine cannot consume this undigested fiber, many gut diseases like leaky gut, IBS, and IBD can occur.

The main source of fiber is plant-based. Fiber does not come from animal sources. So, those who eat more milk, meat, and eggs are at risk of fiber deficiency. Fiber must be included in our daily diet. Our previous generation used to consume 100 grams of fiber daily, but nowadays, we barely consume 5 grams.

Vegetables and fruits contain about 90% water and 10% carbohydrates, protein, fat, vitamins, fiber, and minerals. By eating 100 grams of vegetables and fruits, we get 1% fiber, which is very insignificant compared to our needs.

For example, if we want to get 40 grams of fiber by eating only carrots, we would need to eat 25 kilograms of carrots, which is not possible. So, the main point is that eating more vegetables and fruits cannot fulfill our fiber needs. Now, one question may come to your mind: what should we do to get more fiber? Leading a healthy lifestyle, eating a variety of foods, and including foxtail millet and quinoa can help fulfill fiber deficiency.

A large amount of glucose is released into the body within 15 to 30 minutes of eating rice and bread. This glucose will be released over 8 hours if we eat foxtail millet and quinoa. If we add foxtail millet to our diet, excess glucose will not enter our bloodstream. Only what is needed will go into the blood. We can prevent diseases like diabetes, heart attacks, and many others. But one important thing to remember is that hybrid millet should be avoided; use only organic millet. To prepare millet, use a clay pot.

Today, we will discuss how you can add 40 grams of fiber to your diet plan.

Some ingredients:

• Foxtail millet (once consumed by our ancestors but nowadays is lost) or quinoa (should be 100% organic)
• Banana (try to arrange chemical-free bananas)

How to prepare foxtail millet: 

First, take half a cup of foxtail millet. Half a cup of foxtail millet is enough for two people. The cup size is shown in the picture below.

Then, clean the foxtail millet properly, about 3 to 4 times. Then, add 12 times more water than the amount of millet you are using. Since we are taking half a cup of millet, we will mix it with 6 cups of water in a pot. Soak it for 12 hours, and make sure to cover it. After 12 hours, cook it on the stove lightly for 15 to 20 minutes. After that, turn off the stove, place the pot in a safe place, and cover it well with a cotton cloth. Oxygen needs to enter, or it will not ferment properly. Tighten the cloth securely and leave it overnight.

First, soak the millet in the morning for 12 hours. At night, cook it, and then leave it overnight. In the morning, it will be ready to eat. It has a scent but no taste. You can add chemical-free bananas or dates to the foxtail millet for better taste. You can eat this millet instead of oats. If you want to see the full recipe, subscribe to our newsletter, and we will share our recipe video for better understanding.

Caution:

 Diabetic patients should avoid bananas. They can add vegetables for taste. Don’t add salt to it.

Eating this millet has no side effects. Small children can also eat foxtail millet.

Some frequently asked questions:

Why are foxtail millet and quinoa soaked for 12 hours? 

You see, foxtail millet or quinoa is small but very strong. If you don’t soak it for 12 hours, water will not penetrate the millet, preventing its development and the release of fiber.

What kind of heat should be used for cooking?

 It must be cooked on low flame for 15 to 20 minutes. If possible, cook it during the day.

When is the best time to eat foxtail millet? 

The morning is the best time to eat foxtail millet or quinoa. If you eat this in the morning, you will feel energetic throughout the day.

Are there any other ways to eat foxtail millet or quinoa?

 First, eat millet as described. Once your body can tolerate it, you can make bread, biscuits, or rice with it.

How much foxtail millet should be eaten?

 Initially, start with 5 to 10 grams and slowly increase to 50 grams. Once you can eat 50 grams of millet, it will be very beneficial for you.

Researches:

1. Benefits of Foxtail Millet and Quinoa:

• Source: Journal of Food Science and Technology

• Research on quinoa’s nutritional benefits: Food Science and Nutrition

2. Role of Fiber in Gut Health: