Is the Fiber Theory Wrong?

The extraordinarily low rates of chronic disease among plant-based populations have been attributed to fiber, but reductionist thinking may lead us astray.

Image Credit: Eric Allix Rogers and rick via Flickr, and Elizabeth Magner.

[acohen]

I am 75 years old, and I don't know exactly how much fiber I am eating.  In a normal day I have 2-3 pounds of raw fruits and vegetables. I also consume 8 tablets of psyllium each day, spread out during the day.  I should tell the reader I have 3-4 good BMs per day.  The last time I was constipated was probably 30 years ago.  I also work out in gym 7 days per week, for a full hour, and when I leave there, I am not every breathing hard, but I am soaked in sweat.  I am following my dads way of living, and he made it to 97 !  Dr Greger's way of living gives one a choice.  Want a long life with no problems, and no poisonous medications ?   If so, do as he suggests.  It works.  My Doctor tells me he wishes he had my cholesterol.  It is not rocket science.  It is common sense basically.  Eat they way they did, 50 years ago. and live to an age we can in the U.S.  The choice is the reader's.

[mmetc]

Google recently donated $50 million to find a cure for heart disease.... Maybe someone should show them this video

[Jesterish]

Highly recommend T. Colin Campbell's book 'Whole' which has exactly the same message.

[WFGpro]

Scurvy was a horrific problem among pirates and sailors hundreds of years ago.  The saying "you scurvy dog" came from how horrific pirates looked after contracting scurvy, which bursts holes in your arteries and veins (Google some images of scurvy).  Scurvy is solely caused by a lack of vitamin c !!!   Pirates and Sailors starting taking limes with them on long ocean voyages, and became nicknamed "Limeys".  You've probably heard the saying "blimey mate", (which is actually limey).   Therefore,  a strong healthy heart and veins may be attributed to the combination of vitamin c AND fiber.  For the record, supplements do NOT work!  Vitamin C must be taken in whole food/fruit form.  Supplements say "vitamin c - ascorbic acid".  However, ascorbic acid is only part of the vitamin c cell !!!  Unbelievable!!!  Nutrient companies have been selling us 'ascorbic acid' and saying that ascorbic acid is vitamin c, when it is only the shell of the vitamin c cell/molecule.  You've been lied to.  It's the same as them selling you the shell of a walnut and telling you you're getting a walnut!  You can just throw all your vitamin c supplements in the trash!  Eat whole fiber from DARK green vegetables and eats lots of sweet potatoes for it's many nutrients including fiber, potassium and vitamin c. I sometimes wonder if a law firm will one day sue vitamin c manufacturers for BILLIONS of dollars for lying to the public for over 50 years now, KNOWING that ascorbic acid is NOT vitamin c, but claiming that it is and putting 'vitamin c' on the label.Now go look up scurvy, then grab an orange or lime!

[broccool]

The main reason people turn to fiber supplements opposed to eating more fruits and vegetables is convenience. A lot of people also have no idea how to incorporate these things into their diet.

[cxo]

pls do a video where you explain and undo the claims that a high fiber diet lowers testosterone

[rhykko]

Thank you Dr Greger for your continuing balanced and insightful views of diet and health !

[jeanc]

People can eat meat all they want if they think its tasty and enjoy it, but to believe that its necessary and good for you is what kinda bothers me (the ignorance)

[dzivri]

Are there any Ugandans here who can tell us what people used to eat at the time the article refers to? What did a typical meal (or day's/week's worth of meals) look like?

[throwawayanon]

Can someone please answer this question. How much fibre is recommended daily on a vegan diet? I feel like i might be getting too much bevause some of my stools are loose(although not all) but i don't have any stomach cramps

[georgelouis]

Hey did you ever do an episode on whole grains?!!??!??!?! I want to know which whole grain is best. Wheat, Rye, Barley, Oats, Quinoa, Brown rice, Millet or Corn?

[viktorherbivor]

I could (to my surprise) not find any information on your site about Ehlers-Danlos Syndrome and hyper mobility. I have a good friend that suffers from this and would love to get some information how to treat it.

[atwaterpub]

"One gram of fiber for every one hundred calories" - Mr Atwater. Count fiber by the serving, not the day. I did this and lost 50 pounds 15 years ago and it is still gone. Only drink water, coffee, or tea. Fruits, Nuts, Vegetables, Grains are what you need.

"One gram of fiber for every one hundred calories." - Mr Atwater

It may be that the thesis of this article is correct, but if eating fiber guarantees you eat vegetables and fruits, then "Who cares?" Eat your fiber and stay healthy.

[jaxonv]

The current life expectancy for Uganda in 2022 is 64.06

No wonder they don't get cancer or heart disease. They die long before they get the chance

[PavanMehat]

Wow! Excellent Video! You are an inspiration to a current medical student. Keep up the great work!

[georgemueller]

So oat bran and sumac sorghum bran aren't beneficial for one to eat?

[impaler]

What about too much Fiber? I read that it can give one side effects like
bloating, constipation and stomach cramps, and that it can disrupt
hormonal balance especially in men.

[matthewdaas]

Please help me. When shopping for good bread sources that are high in fiber, I have found a lot of keto marketed breads that are high in dietary fiber, but clearly not as brown akin to whole grains as some of the other breads that read less grams of fiber? How is this contradiction possible, should we be eating these 'Keto' breads if dietary fiber is the leading benefactor of a good bread? Please advise.

[BartBVanBockstaele]

I have come to the same conclusion. Contrary to popular claims, fibre is not satiating at all, while fibre-containing foods are, at least to some degree. I *do* use psyllium hulls; not because they are fibre, but simply because they are a very convenient thickener for sauces and stews.
Since I am using Cronometer, I do know my approximate fibre intake. The average daily intake over the last 7 days including today is 102.5 g. If my information is right, that would more or less be in line with that of the Hadza in Tanzania. So, fibre is clearly not something to be afraid of.

[BartBVanBockstaele]

The paper by Wolever and Jenkins mentioned, is dear to me. They talk about a 'simian diet', which is not identical, but very close to my own. There is only one problem I can see with this diet: cost. I calculated it using prices at my local Loblaws and No Frills, and came to a daily average of 34.16 CDN at Loblaws and 29.49CDN at No Frills. That means about 900 to 1000 CDN a month for one person. That is not something people who work 2 or 3 jobs and are barely scraping by can afford.
For the rest: it is varied, tasty, relatively high in fibre and easy (but time-consuming) to prepare.