Fiber in diet – Data and recommendations

The lifesaving food 90% aren’t eating enough of

* Recommended Daily- 30 g

* % that eat that much – 10%

* Average male intake – 21g

* Why it is important – Fibre is digested by gut bacteria (microbiome) and yields short-chain fatty acids which are absorbed and used in your body


* The role of short-chain fatty acids in the interplay between diet, gut microbiota and host energy metabolism. den Besten et al., 2013

* Epidemiological studies show an association between a higher fiber intake and a reduced risk of irritable bowel syndrome, inflammatory bowel disease, cardiovascular disease, diabetes, and colon cancer

* Beneficial effects found in a recent Lancet meta-analysis. Reynolds et al. 2019

* It suggests if you shifted 1,000 people from a low fibre diet (less than 15g) to a high-fibre one (25-29g), then it would prevent 13 deaths and six cases of heart disease.

* That’s during the course of these studies, which tended to follow people for one to two decades.

* It also showed lower levels of type-2 diabetes and bowel cancer as well as lower weight, blood pressure and cholesterol levels.

* And the more fibre people ate, the better.

* Conclusion

* Find a program to monitor fiber. MyFitnessPal is a free app that yields fiber breakdown. MyPlate, Noom, Fitocracy Macros do not.

* Aim for 30 g by

* Increasing vegetables and fruit

* Increase whole grains

* Monitor for 1 month and re-evaluate