The fact that majority of people don’t know anything about fiber blows my mind. I get on average 65-75g per day because I eat a whole food plant based diet.
@@Mashburn007 this was not directed at people who have issues getting food. A vast majority of people in the U.S. Have access to fiber rich foods and just choose to not eat them. I also don't regularly bring up my fiber intake in conversation but the video is about fiber so idk why my comment upset you at all...
@@lizpimentel2566 yea i agree , it sounds harsh on a cold read , not my intention 😅 to sound like this , But it got me curious , what is that you are eating for fibre and how are you cycling through your excretion cycle , like how r u balancing it ?
This is really helpful. I’m reading fibre fuelled at the moment. I have lost 40lbs eating starches and have another 20lbs to go. Sharing my journey on YT to keep myself accountable. Videos like these are very helpful, thank you 😊
Dr. Greger! your next video should be a detailed breakdown of foods, and a full day meal option demonstrating how to eat 100g of fiber. I average about 77g of fiber. breakfast: 3 tbs of ground flax seed 1/4 green split peas 1/2 cup of oat groat 2 cups of wyman's blueberries 2 medjool dates 100 grams of Kale 100 gram of collard green lunch: 2 slices Dave killer bread tbsp of peaunut butter 2 medjool dates dinner: 1/2 cub garbanzo beans 1/2 cup einkorn wheat berries 200 grams of kale
Cabbage = Sauerkraut. Kale. Those are my favorites. But I have to Google probiotic foods for more. And I Stopped drinking alcohol including wine, which improved my gut health immensely; no more indigestion and cramping. The occasional probiotic pill does help.
There are only two paths to getting over 60g/day of fiber while living a normal life : Cruciferous vegetables and Legumes. Fruits don't have enough, and even whole grains don't have that much. Steel cut oats have a Carb:Fiber ratio of 7:1, and the same goes for barley. Only legumes and cruciferous vegetables are closer to 3:1 by dry weight. One should still eat steel cut oats for beta-glucan, but it is not the centerpiece of a high-fiber strategy.
The first line of defense is in the gut. Which makes the gut most important thing to someone’s overall health. Having strong bacteria so it can defend its self from all the foreign & toxic invaders. Consuming fiber in the form of plants is most critical because it also contains phytonutrients. A cancer fighting micronutrient.
The richest sources of fiber and resistant starch per gram are beans (kidney, chickpeas, soy, pinto, black, navy, mung...), lentils (green, red, yellow, beluga...) and peas The richest sources of fiber per Calorie are vegetables, especially green Some ways to increase your intake of prebiotics with easy swaps: eat whole grains instead of refined (wholemeal bread/pasta, brown/red/black rice instead of white, hulled barley instead of pearled...), whole fruits instead of juiced, whole avocados/olives/nuts/seeds instead of their oils
@@koreyb If you're eating a whole plant food diet you'll get more than enough protein and don't need to worry about it. Try to follow the Daily Dozen and that's all you need.
Everyone that watches this, I have a series that talks about specific organisms within the microbiome which are linked to disease processes. I discuss NEW research.
It's fiber, so it's better than nothing. A small amount daily is fine - mix with water (and let it sit) first though. However, you need variety as well. That is: fiber from nuts, seeds, beans, whole grains, vegetables and fruit.
Breakfast: oatmeal with berries and walnuts. Lunch: steamed vegetables with tofu over brown rice. Dinner: black bean tacos. Dessert: ice cream made with frozen bananas. Snack on a tray of cut up fruits and veggies throughout the day. Just a few examples. :-)
I wonder: Have our esophageal muscles gotten weaker since we evolved to walk upright? 🤔 I mean gravity must assist the food in its passage down to the stomach.
Seems like this just cites studies. Not really a practical and informative video since the title states "How to...", and yet there is no info on how to except becoming a vegetarian.
@@pdblouin No, this is just caused by the indigestible very chains of carbs that beans and nuts contains in significant amount like stachyose, verbascose, raffinose and rhamnose, they ferment unavoidably and cause gas.
The fact that majority of people don’t know anything about fiber blows my mind. I get on average 65-75g per day because I eat a whole food plant based diet.
Nice, I thought actually I was getting too many fiber. I am bloated all the time.
That is amazing! You sound so health conscious. I have a channel I would like you to check out.
i survived hodgkinien type 3 cancer 12 chemio 3 radio 1 operation, vegan since then im living well and alive 3 year later
Legend. Stay well friend!
I never have any issues getting my fiber in on a plant based diet. Sad that some people get less fiber in a whole day than I do at one meal!
It's fine just keep it to your self,
There are plenty people that don't even have a regular food supply
A lot of that fiber could be eaten with the exact same foods just the simple unprocessed version of it. Would be cheaper and easier.
Bless your heart.
@@Mashburn007 this was not directed at people who have issues getting food. A vast majority of people in the U.S. Have access to fiber rich foods and just choose to not eat them. I also don't regularly bring up my fiber intake in conversation but the video is about fiber so idk why my comment upset you at all...
@@lizpimentel2566 yea i agree , it sounds harsh on a cold read , not my intention 😅 to sound like this ,
But it got me curious , what is that you are eating for fibre and how are you cycling through your excretion cycle , like how r u balancing it ?
This is really helpful. I’m reading fibre fuelled at the moment. I have lost 40lbs eating starches and have another 20lbs to go. Sharing my journey on YT to keep myself accountable. Videos like these are very helpful, thank you 😊
How’s it going?
Dr. Greger! your next video should be a detailed breakdown of foods, and a full day meal option demonstrating how to eat 100g of fiber. I average about 77g of fiber.
breakfast:
3 tbs of ground flax seed
1/4 green split peas
1/2 cup of oat groat
2 cups of wyman's blueberries
2 medjool dates
100 grams of Kale
100 gram of collard green
lunch:
2 slices Dave killer bread
tbsp of peaunut butter
2 medjool dates
dinner:
1/2 cub garbanzo beans
1/2 cup einkorn wheat berries
200 grams of kale
Cabbage = Sauerkraut. Kale. Those are my favorites. But I have to Google probiotic foods for more. And I Stopped drinking alcohol including wine, which improved my gut health immensely; no more indigestion and cramping. The occasional probiotic pill does help.
I ♥️ cabbage and kimchi😃
Probiotics are OK, but prebiotics are more important.
Congrats on 800,000 subs! 💜
There are only two paths to getting over 60g/day of fiber while living a normal life : Cruciferous vegetables and Legumes. Fruits don't have enough, and even whole grains don't have that much. Steel cut oats have a Carb:Fiber ratio of 7:1, and the same goes for barley. Only legumes and cruciferous vegetables are closer to 3:1 by dry weight. One should still eat steel cut oats for beta-glucan, but it is not the centerpiece of a high-fiber strategy.
The first line of defense is in the gut. Which makes the gut most important thing to someone’s overall health. Having strong bacteria so it can defend its self from all the foreign & toxic invaders. Consuming fiber in the form of plants is most critical because it also contains phytonutrients. A cancer fighting micronutrient.
PhytoNUTRIENTS is a pseudoscientific claim. They are toxins.
Petition for a video to discuss effects of flaxseeds on testestron in men!!
800 k subscribers, congrats!
Awesome video!
Another excellent one!
Give specific food examples please.
Legumes (beans, chickpeas, lentils, etc), grains, fruits and vegetables.
Anything in the produce section of your local grocery store...also legumes, whole grains, nuts and seeds.
The richest sources of fiber and resistant starch per gram are beans (kidney, chickpeas, soy, pinto, black, navy, mung...), lentils (green, red, yellow, beluga...) and peas
The richest sources of fiber per Calorie are vegetables, especially green
Some ways to increase your intake of prebiotics with easy swaps: eat whole grains instead of refined (wholemeal bread/pasta, brown/red/black rice instead of white, hulled barley instead of pearled...), whole fruits instead of juiced, whole avocados/olives/nuts/seeds instead of their oils
@@koreyb If you're eating a whole plant food diet you'll get more than enough protein and don't need to worry about it. Try to follow the Daily Dozen and that's all you need.
is metamucil 100g a day good enough to be healthy? or do i need greens and veggies for my fiber?
This video says it all.
short chain fatty acids are made from soluble fibre or insoluble fibre in the gut?
I love this channel!
Thanks a lot ! But most of fibers are "insolubles" , is it the same benefice?
Thanks for the healthy information
Hace un tiempo que no os puedo leer los subtítulos en español. Solo tengo problemas con vuestro canal 😪😔
thankyou
Everyone that watches this, I have a series that talks about specific organisms within the microbiome which are linked to disease processes. I discuss NEW research.
there is fiber in many fruits and vegetables and yet as a country, many still don't get their fair share which is unfortunate.
How often and under what conditions should psyllium husks be used as a fiber supplement?
It's fiber, so it's better than nothing. A small amount daily is fine - mix with water (and let it sit) first though. However, you need variety as well. That is: fiber from nuts, seeds, beans, whole grains, vegetables and fruit.
Eat veggies!
❤
I just dont know what 25 to 29 g of fiber a day looks like
Breakfast: oatmeal with berries and walnuts. Lunch: steamed vegetables with tofu over brown rice. Dinner: black bean tacos. Dessert: ice cream made with frozen bananas. Snack on a tray of cut up fruits and veggies throughout the day. Just a few examples. :-)
350 grams of chickpeas
I know sauerkraut is good, but is it healthy to eat for someone who has high blood pressure?
In moderation. Just a bit on the side will help your microbiome without loading you up with salt.
@@k.h.6991 Oh good! Thanks for the tip, I’ll try a tablespoon on the side.
The sauerkraut you buy in a supermarket will be pasteurised (for max shelf life) and this will have killed all its good bacteria.
@@scuba453 Does this means I’ll need to make it myself?
DIY without salt
👍👍
Un cordial saludo desde la ciudad de cali valle colombia 🇨🇴 excelente programa 👏🏼 pero por favor en español ☝️
I wonder: Have our esophageal muscles gotten weaker since we evolved to walk upright? 🤔 I mean gravity must assist the food in its passage down to the stomach.
Seems like this just cites studies. Not really a practical and informative video since the title states "How to...", and yet there is no info on how to except becoming a vegetarian.
Trader Joe’s raw and fermented Sauerkraut
Best watched at 1.5x speed.
What evidence led you to believe in Darwinian evolution?
Who woulda thunk it??
This is news?
Yes
Terrible pronunciation:( thumb down
and fart a lot !
the farts go away but death is eternal.
Sure, that's another benefit.
Not if you avoid eating a significant amount of nuts, legumes and raw vegetables which are not needed to be healthy long term.
@@pdblouin No, this is just caused by the indigestible very chains of carbs that beans and nuts contains in significant amount like stachyose, verbascose, raffinose and rhamnose, they ferment unavoidably and cause gas.
Be that as it may, if you're not eating meat, eggs, dairy or junk, your farts won't smell and nobody will be any the wiser. 😉