How Much Dietary Fiber Is Optimal For Health?
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- Опубликовано: 30 июн 2024
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Papers referenced in the video:
Total and different dietary fiber subtypes and the risk of all-cause, cardiovascular, and cancer mortality: a dose-response meta-analysis of prospective cohort studies pubmed.ncbi.nlm.nih.gov/37997...
Diversity of fibers in common foods: Key to advancing dietary research
www.sciencedirect.com/science... 
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Hey everyone, based on some critical feedback, I should've said that fiber was associated with "lower" risk, not "reduced" risk, as saying "reduced" suggests causation.
Nonetheless, in the video I repeatedly stated that these were associations, and we all know that association doesn't = causation. Also, note that saying "lower" vs "reduced" doesn't change the study's findings.
Thx Prof LUSTGARTEN for these unique and practical informations.
Thanks for the input. I've never seen the benefits of different fibre sources visualized like this.
Excellent Videos!
As always thanks for sharing this doctor.
So well done, really appreciate this break down. Thanks!
Thanks @PitbullmamaYogi!
@@conqueragingordietrying1797 You got destroyed by professor Kay! 🤣
ruclips.net/video/lcw1_OFuk9g/видео.htmlsi=RwPaM58cJ19fKzvR
ruclips.net/video/lcw1_OFuk9g/видео.htmlsi=RwPaM58cJ19fKzvR
Before I found this I was researching cereal fiber and it seems fits my thesis thank you!
This was an interesting taka on fiber!
But as you mentioned, people who say they eat a lot of fibers are usually trying to do many healthy things.
And that what they do seems to work, fibers or the rest of it.
I take it to mean that we all pretty well know what's healthy!
Except for, eating a lot of fruit. It might not be sovery healthy after all.
the fiber doctor say the goldern rule is to take fiber from as wide variety as possible. preferably from over 30 different sources per week.
This is a beautiful and highly useful study! Thank you so much for publishing!
ruclips.net/video/lcw1_OFuk9g/видео.htmlsi=RwPaM58cJ19fKzvR
Two observational studies showed that dietary fiber intake is also associated with a decreased risk of death from any cause. Those eating the highest amount of fiber reduced their risk of dying by 23% compared to those eating the least amount of fiber.
Yes, fiber is the most underrated macronutrient, and studies like those are one reason why my current intake is 85-90g day.
Wow, that’s a lot of fiber. What percentage of that 85-90g daily fiber comes from fruit, vegetables, legumes, whole grains, nuts/seeds?
Wow, I've never added it all up before, but I'm getting 75-80 g of fiber from various sources per day (see details below). Every day! Is that too much? Michael, I know you eat a LOT of vegetables and berries, more than the amounts in these studies. How much fiber from all sources have you found is optimal for your longevity biomarkers?
My daily details: 600 g of boiled legumes (basically 2 cans, although half of it is pressure cooked lentils), so close to 50 gm of fiber. 800-1000 g of steamed cruciferous vegetables, which gives me another 15 g of fiber. 150 g of green mixed salad is another 2 g of fiber. Quarter cup (200 g cooked) serving of boiled steel cut oats = 5 g of fiber. Plus 300 g of berries = ~7.5 g of fiber. This has been effective to cut my ApoB (cholesterol) in half - down to ~85 - from the crazy peak it was on a strict keto diet. I tried adding psyllium husk, to see how low I could drive the cholesterol, but was surprised to find it made no difference. Now after adding everything up, I see that it was basically redundant.
good job! I'm in awe. Do you eat any meat?
Nice job on the fiber @aquamarine99911! In terms of what's too much, that depends on your biomarkers-if the net effect is positive, then you're good.
In my case, going as high as ~105g fiber/day (average) wasn't as good as my current intake, 85g/d.
What does that add up to on protein? Which legumes? I’ve been focusing more on protein but I’m really tired of the heavy feeling from dry roasted peanuts, I wish I could find a source for more bland ones that doesn’t involve shelling them lol. As a kid I used to sometimes eat them right out of the field on my grandpas farm. Idk why they aren’t sold that way they’re delicious raw. Maybe it’s toxic lol idk.
@@surfreadjumpsleep 150 g of fatty fish, every morning. Gotta check the sourcing tho', and have your blood mercury tested. Canned wild Alaska salmon is fine, and sustainably farmed Arctic Char and rainbow trout. But even the tuna brand where they supposedly checked every can for mercury raised my mercury levels. I'll often combine the legumes with 50 g of chicken breast (15 g of protein), just to make sure I'm getting sufficient leucine. There's so much contradictory info coming out about protein, but my mildly compromised kidney function (eGFR) suggests I shouldn't overdo it. So I aim for 30-40 g of protein per meal, depending on whether I'm weight training that day. Roughly 1.6 g/kg/day of protein. But I'm not including the protein cruciferous veggies and grains, so it's probably more.
@@conqueragingordietrying1797 Michael, as I mention in a later iteration of my post, this diet has helped me to drop my ApoB from 186 on a strict keto diet down to ~85. I haven't investigated the effect on other biomarkers (not being the statistical wizard you are). What biomarkers suggested to you that 105 g/day was too much?
I hope they added Psyllium husk and Inulin as these are mostly used if a person were unable to buy vegetables.
Thanks for sharing excellent information. Was any distinction made between soluble and insoluble fiber in terms of all cause mortality?
That data was in the paper, and higher intakes of both were associated with reduced all-cause mortality risk.
A potential topic for a future video!
@@conqueragingordietrying1797 thanks so much! As always so exciting and informative.
Eating mostly vegetables is healthy.
Also interesting, fiber correlates positively with the SHBG. Therefore high fiber intake can result in low free testosterone
I haven't posted the free T, SHBG video yet. The biggest driver of SHBG may be CR, rather than diet...
@@conqueragingordietrying1797 calorie restriction?
Was there no additional benefit of legume fiber past 5g per day? Interesting that cereal fiber had even more reduced risk. Take away message could be to eat all groups everyday. Also, on a random note, have you ever seen anything on comparing longevity benefits of differing protein sources? I've seen soy and whey both promoted as having unique benefits compared to other protein sources.
The amount of people eating > 5g of legume fiber was likely small/nonexistent, so it's hard to say. That's why the graph stops at 5g/d
In terms of protein sources, I haven't compared plant vs animal in my diet, but I can see a rationale for certain sources being better for others at the individual level
A 2004 study found people lived approximately eight more years for every 20-gram intake of legumes - that's about an ounce.
One study found that for every 20g intake of legumes (beans, peas, etc.), the risk of death fell by 6 percent.
Michael good info - other than fruit fiber maybe even more fiber than shown in the several graphs even better? So at the even higher fibers levels there is no data so unknown? Also wondering if over the past couple yrs what your data shows for your consumption - here fiber vs aging clocks? Thanks
Thanks @michael-qp9xd, and yep, at least for me-current intake is 85g/d
Very few RCTs using fiber > 50g/d, but promising data in those studies
I use benefiber mix to my tea to increase my fiber, probably not the same as getting it all from legumes and vegetables but I think it helps.
If the chart for fruit fibre hasn't been adjusted for fructose or total calories, it doesn't make sense. High calories or fructose might have driven the result. Or was just pure fibre used as in fibre powder?
I’m wondering if association of all cause mortality is due to lower calorie restriction due to being full from low calorie foods?
10 of the 11 studies adjusted their models for calorie (energy) intake, which argues against that...
but what about nuts,Great vidéo thanks😊😊😊
Michael - any changes to your diet regimen given the last part about 8 grams from fruit fiber being non-significant? You've historically eaten truckloads of strawberries (580 grams per day). Are you going to bite the bullet and lower intake of strawberries in favor of legumes or potatoes?
Hey @imtryinghere1, and not yet-beyond epi studies, I continually evaluate correlations for intake with many biomarkers, which don't currently suggest reducing fruit intake
I've increased/added legume intake, but with a specific hypothesis (trigonelline--NAD--homocysteine--epigenetics), not so much based on this study. Results aren't in yet
Potatoes don't historically have net positive correlations with biomarkers in my data, nor do they satiate me as much as other foods, so they're out, for now
But, for a more general audience, this is a good study to potentially help improve one's diet
@@conqueragingordietrying1797 Thank you berry much for your reply.
Best fiber supplement doc? I can t seem to get more than 35g in my diet
To increase fiber intake, non-starchy vegetables are best, not supplements
Im on 60-80g firbe a day since 3 years but I have significant problems with my guts (painful flatulence) if I get more then 20g fibre per meal.
Any suggestions?
Pain may be a sign of mismatch between either too much fiber or the wrong type. I'm on 85-90g of fiber/d, and I only have flatulence (no pain) fod the few hours before poop time.
That said, there was a time when eating too much fiber caused pain and bloating, but I've replaced those foods with other high fiber sources.
Thanks. Im wondering which foods you have replaced.
AFAIK I am eating nothing special. But it seems that cruciferous vegetables (100g green kale or 350g Brokkoli/ cauliflower or just 100g raw spinach - beans are also really bad) get me the bloating.
Interestingly its better then I boil them for up to 30 minutes.
Take a quality probiotic with 25 strains and at 100 billion CFU with digestive enzymes.
Very good Overview, but I See a conflict with your diet, for example: about 600gr strawberry and a recommandation about 200gr for 4gr fruit Fiber... 🤔
Thank you for your good work and confusion in my side 👍🏻 😉
Thanks @dirkheyer2297. This video is for a more general audience-increasing fiber intake in that case may be beneficial.
In my case, average daily total fiber intake is 85-90g/d, so I'm an outlier compared to the published data. How can we assess if that's good for health (or not)?
I let the biomarkers dictate diet (via correlations), and vice versa, and using that approach, the biomarkers are mostly youthful.
Fiber helps to mitigate the negative effects of ultraprocessed foods.
hi, is the audio low or is it me that always has some issue with the audio? almost all your videos. I just saw the other comment, sorry. I'm on my desktop anyways.
Hey@artaxerxes811, apologies-the microphone is right next to my face. The volume is lower on mobile, that might be part of the issue
@@conqueragingordietrying1797 It's working fine for me.
It’s fine at 2x for me but that’s with earbuds and captions. 🤷🏼♀️
@artaxerxes811
The volume on this video was very low.
His videos are usually at a normal level, I think.
Interesting that high levels of fruit are associated with higher risks of all cause mortality. Wonder if that's due to the associated high intake of sugar, with glucose being associated with diabetes and fructose with non alcoholic fatty liver disease?
Higher levels of fruit fiber are not associated with all-cause mortality. It's not significantly associated with risk above ~8g of fruit fiber/day.
@@phill6983 you will notice I used the word "association" rather than "correlation" so as not to imply anything overtly statistical. I agree most dietary studies are worthless as so many are memory based questionnaires without any kind of verification as to the veracity of the responses rather than controlled studies.
Strange fruit fibers data..
hm surprisingly little fruit fiber
the global burden of disease study (from 2019 or so) suggests 400g of fruit per day rather than 70g iirc 🤔
@@phill6983 😂u r a funny little man
So basically, the more, the merrier. Except for fruit. Even there, you would probably have to distinguish between what kind: berries (high in fiber) but health promoting, and apple, banana, mango (low in fiber) and less health promoting
legumes 10 percent grains 20 percent vege no lower bound
watch out for bcaa hiding in legumes
Legumes and veggies have no bounds, more is better. Cereals levels off after 4g, fruits have an optimal point at 4g, but 5-7g is ok too. Probably more if low-fructose variety is chosen.
@@newdata
BCAAs may help:
Bring on muscle growth.
Ease muscle soreness.
Feel less exercise fatigue.
Prevent muscle wasting.
Boost your appetite if you're malnourished or have cancer.
Ease symptoms of tardive dyskinesia.
Ease symptoms of hepatic encephalopathy due to cirrhosis.
Protect people with cirrhosis from getting liver cancer.
@@newdata
People who consume a threshold dose of essential amino acids that contain BCAAs with every meal have less visceral belly fat and more muscle mass. BCAAs trigger protein synthesis and inhibit the breakdown of muscle cells. In healthy people, BCAAs improve glucose uptake and insulin sensitivity.
@@lilydauber3147 3 thing against muscles growth.....1. need mtor , a indicator of fast aging 2. females less muscles than males and they last longer 3. negligible aging pre puberty . ex puberty and put on muscles and aging accelerate
How are you getting enough of VitD? I'm severely deficient, but supplements are causing heart palpitations. I can just about handle 1,000IUs of D2.
1000IU gets me above 30 ng/ml. it doesn't have to be mega-doses (without sinlight, ofc)
@@conqueragingordietrying1797 I gather that 30 ng/ml is a deficiency. I was 18ng/ml when tested a month ago, hence decided to supplement.
A pound of broccoli per day is a lot! 😁
It doesn't have to only be from broccoli-a variety of vegetables can help get 15g (or more) of veg fiber...
Eat 31 varieties from the Whole Foods plant-based group weekly for nutrient-dense nutrition for health and for life.
Fart city!
Volume is very low.
Hmm, are you on mobile? On a desktop, it's ok
@@conqueragingordietrying1797 We have had this conversation before. No, I'm not on mobile. I watch dozens of videos a day on desktop. It's the volume of YOUR videos. Simply increase the volume on your microphone when recording or in post-production. Thanks.
@@conqueragingordietrying1797 No volume is definitely low. On desktop.
@@jmvh8736 The volume is turned all the way up, it's right next to my face, too...
Apologies for the issue
Volume is fine for us? 👍
the only fiber that interests me is muscle fiber from ruminant animals
Although many once considered animal-based protein more effective for muscle mass growth, new research shows a vegan diet drawing protein from products like nuts and beans can be just as helpful.
Can you gain muscle on plant protein?
In fact, approached in a specific way, consuming only plant-based protein can be just as effective as animal-based protein at building muscle for everyone from bodybuilders and athletes to the average person.
Based on what data
According to Dr. Chaffee (and others) the results of these studies have other explanations than increased fiber intake. He also claims that if you eat a carnivore diet, you don’t need fiber.
This is what the published data shows. If he has published data that shows fiber is not important for health, I'd like to see it.
Exactly, we need to stop following poeple and follow the data. I listen tona variety of podcast where they value data and listen to what they say and read studies for myself. I really dont care what Dr so and so *thinks*.
@@conqueragingordietrying1797 the dietary requirement of fiber is 0… the idea that it provides SFAs is irrelevant if you’re in ketosis. Diversity of the biome is also similar levels even without fiber… most studies are designed to sell you cereal.
@@conqueragingordietrying1797good response. Carnivore advocates give us 0 data in line with their diet and beliefs, so how can we blindly follow this advice.
@@conqueragingordietrying1797 : He talks about this issue from 00:42 in this interview: ruclips.net/video/DaeFnM4O540/видео.htmlsi=xJX8VPtIMmH-h5hJ
Totally useless info without discussing and adjusting for sugar and highly processed foods.
Your head floating on the screen is creepy AF.