Fuelling Your Body and Your Gut, How To Navigate Carbohydrates

Carbohydrates are perhaps the most misunderstood food group. Many people think of them only as bread, pasta, and potatoes, leading to the idea that they are something we should strictly limit.  

However, from a Functional Medicine perspective, carbohydrates are a massive category that includes everything from a leafy green spinach leaf to a stalk of broccoli or a bowl of berries. 

The key is not to avoid carbohydrates, but to understand which ones support your biology and which ones might be holding you back. 

What Actually is a Carbohydrate? 

Carbohydrates range from small, simple molecules known as sugars, to long and complex chains of molecules which we call starches and fibre. Starches are broken down by the digestive processes to release the smaller sugars for energy supply to the body. Fibre consists of compounds that are not broken down through human digestion, but which can be used as a fuel for bacteria which form the essential microbiome in our guts. 

When we eat whole plant foods containing carbohydrates, the simple sugars are usually combined with additional fibre, vitamins and minerals and healthy phytonutrients that help to reduce inflammation and support immune system function. 

However, by processing carbohydrates and removing the fibre (while often reducing the additional valuable micronutrients), we lose the additional benefits that plants can give us, in favour of just taking on sugars. 

For Example:  

A whole apple contains fibre (soluble pectins), healthy antioxidants (such as quercetin that helps to protect against chronic disease), micronutrients including potassium, Vitamin C, B vitamins and Vitamin K in addition to the natural fruit sugars (mainly fructose). This offers a whole host of benefits, including slow release of the sugars to keep you feeling full over time. 

On the other hand, clear apple juice will release sugar quickly into the bloodstream causing a blood sugar spike and the industrialised processing can remove many of the benefits of the whole apple. 

Finally, if we just use the fructose sugar from the apple in cooking or baking, we have a substance that, when eaten in excess, can promote storage of unhealthy fats in the liver and the production of uric acid (which can promote gout and joint pains). 

This means that, on the whole, we want to take our carbs in the forms of whole fruits and vegetables and whole grains – so that we are not just left with the sugar and none of the added benefits. 

The Gut Microbiome and the Role of Fibre 

One of the biggest reasons we need healthy carbohydrates is to support the gut microbiome. This is the vast community of trillions of microorganisms including bacteria and yeasts which live in your digestive tract. This ecosystem is responsible for your immune health, can make chemicals which alter your mood, and can even influence your absorption of essential nutrients. 

Carbohydrate in the form of indigestible fibre passes through to your large intestine, where it becomes a feast for the beneficial gut bacteria. As they eat, the bacteria produce short-chain fatty acids – beneficial fuel to protect your gut lining and reduce systemic inflammation. 

Without regular ingestion of fibre, your gut microbiome can become imbalanced and dysfunctional. This can cause fatigue, digestive discomfort and raised inflammation levels. 

Moving Past Legacy Information 

Carbohydrates that have been stripped of their fibre and nutrients leaving behind sugars and rapidly digested starches can help to fuel us with sugar, but are also easy to overeat. Too much sugar will be stored as fat and over time, chronic sugar over-consumption leads to insulin resistance and high blood sugars. Examples of unhelpful carbohydrates include white flour in cakes, bread and biscuits, fruit juice, and packaged breakfast cereals (many with added sugars). These processed foods provide a quick burst of energy followed by a crash, leaving your body depleted and your gut bacteria hungry. 

For decades, we were taught that “complex” carbs like wholemeal bread or breakfast cereals were the best way to fuel our bodies. However, even “wholemeal” bread products are often highly processed and can cause significant blood sugar spikes. We now know that these legacy recommendations have led to an epidemic of overeating, obesity and rising rates of diabetes.  

10 Great Carbohydrates for Your Health 

We like to look at how quickly these foods break down in your body. Slow-releasing carbs keep your energy steady, while faster-releasing ones are better used when you need a quick boost. 

Slow Breakdown (Maximum Fibre and Nutrients) 

1. Broccoli – High in fibre and compounds that support liver detoxification. 

2. Leafy Greens (Spinach, Kale) – These are nutrient-dense and have almost no impact on your blood sugar. 

3. Cauliflower – A versatile vegetable that provides great bulk and fibre for your meals. 

4. Berries (Raspberries, Blackberries) – These are low in sugar and very high in protective antioxidants. 

5. Brussels Sprouts – Excellent for feeding the specific gut bacteria that manage inflammation. 

Medium Breakdown (Steady Energy) 

6. Sweet Potato – Rich in beta-carotene and much slower to digest than a standard white potato. 

7. Quinoa – This is actually a seed, providing a good balance of protein and slow-release energy. 

8. Lentils – A fantastic “non-vegetable” carb that is incredibly high in prebiotic fibre. 

9. Apples (with the skin on) – Provides pectin, a specific type of fibre that is very soothing for the gut. 

Faster Breakdown (Higher Energy) 

10. Beets – These provide a quicker source of energy and are brilliant for supporting blood flow and circulation. 

11. Oranges – These are rich in vitamin C and are great for a quick boost or as a snack when exercising. 

Vegetable vs. Non-Vegetable Carbs 

It is helpful to distinguish between these two. Vegetable carbohydrates (like greens and bell peppers) are low in calories but high in micronutrients. You can generally eat as many of these as you like. 

Non-vegetable carbohydrates (like grains, beans, and fruits) are more energy-dense. These are important for fuelling your brain and muscles, but we usually suggest they make up a smaller portion of your plate compared to the leafy and crunchy vegetables. 

Three Interesting Ways to Cook Healthy Carbs 

Next Steps 

Balanced nutrition is not about restriction. It is about choosing the foods that allow your body to thrive.  

If you feel like your diet is out of balance or if you are struggling with gut health and low energy, we would love to support you. 

Call the team today to discuss your health requirements and find out how we can create a personalised plan for your wellness.