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On this week’s episode of the podcast/newsletter, we decided to cover the topic of fiber. Although this issue is relatively cut and dry, there were a few surprising tidbits that we learned as we were researching this subject. So let’s dive in.
Fiber is a type of carbohydrate that is non-digestible and intact in plants. Given that it is a carbohydrate, it has at times been considered non-essential as your body has the ability to make it’s own glucose, so you don’t need to eat carbohydrates to live. However, as we discuss in the podcast, there is a difference between merely surviving and thriving. So perhaps a better question to ask is how much fiber is required for optimum health and lowering your risk of chronic disease.
When you eat fiber, the microbial bacteria of your microbiome metabolize the fiber and create a substance called butyrate. Interestingly, butyrate is the preferred fuel of your colon cells. Your colon cells are the only cells in your body that use butyrate as a source of energy. This could perhaps be why fiber consumption has been found to significantly reduce the risk of colorectal cancer. Increased fiber consumption has also been found to reduce the risk of all-cause mortality, cardiovascular disease mortality, and cancer mortality. It did not matter which kind of fiber was consumed (soluble vs. insoluble).
Butyrate also triggers GLP-1 to be released from the L cells of the microbiome. If you remember from previous podcasts, GLP-1 is the substance that is found in the currently popular semiglutide weight loss drugs. It turns out fiber is important in stimulating your body’s natural production of GLP-1.
The recommendation from the Academy of Nutrition and Dietetics is that you get 14 grams of fiber per 1000 calories that you eat. So 28 grams of fiber for 2,000 calories eaten, 35 grams of fiber for 2,500 calories, etc.
Simplified Takeaways…
Increased fiber intake has been shown to not only decrease your risk of colon cancer, but also of all-cause mortality.
Studies do not show a preference to soluble or insoluble fiber. Just get the fiber in.
The fiber you eat is metabolized by the bacteria in your gut to produce a substance called butyrate, which your colon cells use for energy.
Eating fiber also triggers your body to release GLP-1.
Try to get 14 grams of fiber per 1000 calories eaten.
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