Dietary fiber
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Search complete. 30 mentions across 15 episodes found for "Dietary fiber".
Oct 22, 2026
Christine DennisSOUNDBITE_SPEAKER
We've since moved beyond fiber's classic function as an anti-constipation agent to recognizing its other beneficial effects, including the many ways it can facilitate weight loss.
Christine DennisSOUNDBITE_SPEAKER
The first major review, Dietary Fiber and Weight Regulation, based on a dozen interventional studies where people were randomized into higher or lower fiber diets, found that the additional consumption of 14 grams of fiber a day led to an average weight loss of 4 pounds over 3.8 months.
Christine DennisSOUNDBITE_SPEAKER
That's only about a pound a month, but the weight loss was greater among those with excess weight.
Christine DennisSOUNDBITE_SPEAKER
Study participants with overweight or obesity lost triple the weight compared to lean individuals.
Michael GregerHOST
And our next story, Dr. Dennis, brings us research on the effect of fiber on our gut.
Christine DennisSOUNDBITE_SPEAKER
Fiber can literally help flush calories away, assisting with weight management.
Christine DennisSOUNDBITE_SPEAKER
A review entitled Food Fiber as an Obstacle to Energy Intake summarized the four Ds by which dietary fiber results in reduced caloric intake.
Christine DennisSOUNDBITE_SPEAKER
There's the dilution of calories by expanding the volume of food, distension of the stomach through fluid absorption, delay in stomach emptying of the gelled mass, and dumping of calories by blocking the absorption of other macronutrients.
Elizabeth WadeGUEST
And so, you know, it's easy for people to just fill up on protein and fat and, and then not do the veggies because that can take longer to prep or, you know, or, or it's not as appealing, um, for different reasons.
Elizabeth WadeGUEST
Um, Fiber is a big, you know, deficit piece of, you know, the average American consumes about five to 10 grams of fiber a day.
Elizabeth WadeGUEST
And we really need to be consuming more like 30, 35 grams.
Elizabeth WadeGUEST
And so this is a good use of AI is to kind of, you know, audio in what you're eating in a day and then have it calculate your macros and your fiber intake and see like, what is your average over three to five day period of fiber consumption? You can eat a big salad for lunch with maybe six to eight different vegetables and then two cooked vegetables for dinner and still only get like 10 to 12 grams of fiber in a day.
HilaryHOST
And maxing is that new suffix that we're talking about today.
HilaryHOST
You may have heard of sleep maxing, protein maxing, fibre maxing, and even nonamaxing.
HilaryHOST
That means, apparently, embracing your Italian grandmother's slower lifestyle, slower way of doing things.
HilaryHOST
That's nonamaxing.
HilaryHOST
That's if you're lucky enough to have an Italian grandmother.
HilaryHOST
Now, if you subscribe to our subscription service, the eight extra episodes a month, you may already have listened to episode 144, where I've already talked about Fibre Maxing.
HilaryHOST
That means eating as much fibre, F-I-B-R-E, as you can in the belief that there are health benefits.
HilaryHOST
Maxing is brilliant language creativity.
Francesca LiparotiHOST
If you're using butter, use real butter.
Francesca LiparotiHOST
Fiber.
Francesca LiparotiHOST
which comes from most of the things I've just mentioned and just kind of mostly minimally processed foods.
Francesca LiparotiHOST
So whole foods, you know, in their original form, obviously there's going to be some processed foods in there and that's fine.
LanaGUEST
Well, we were talking about this earlier, Brannon.
LanaGUEST
I said right away, "Fiber, fiber, fiber," and God made fruits and vegetables, right? I always say one food, one ingredient, and you're going down the right highway.
LanaGUEST
Kiwi is one ingredient, and God made it.
LanaGUEST
So it's full of fiber.
Louise BurkeHOST
Small changes count and even changing just one snack a day to something fresh and fibre rich is a win.
Louise BurkeHOST
We've heard the why.
Louise BurkeHOST
Fibre helps keeps things moving.
Louise BurkeHOST
It feeds the good bacteria in the gut and supports our children's health.
Louise BurkeHOST
But now for the bit that can sometimes feel a little bit trickier.
Laura ClarkGUEST
So it creates... bulk to the stool, helps things move through nice and smoothly and easily.
Laura ClarkGUEST
Roughage is the best
Shefalee LothGUEST
way to think of insoluble.
Laura ClarkGUEST
Soluble fibre is, as the name suggests, capable of absorbing water, so it forms a gel-like consistency.
Cynthia ThurlowGUEST
Yes, hormone replacement therapy can be very important for supporting bone health as we're aging, but so is fiber.
Cynthia ThurlowGUEST
Like, when, when people tell me fiber's irrelevant-
Daphne BascomHOST
Fiber's-
Cynthia ThurlowGUEST
I say, "But you're not looking at the research," 'cause if you were you would understand that, that those short chain fatty acid production that you get from fiber after it's fermented-
Daphne BascomHOST
Mm
Daphne BascomHOST
Yeah
Cynthia ThurlowGUEST
... becomes even more important.
Cynthia ThurlowGUEST
So when women will say to me, "Fiber's irrelevant," I actually had a couple podcast hosts who were like, "I love you, I love your work, but you can't talk about fiber." And I actually said to my team, "I think ethically and morally I can't be a guest on the podcast," not because I don't want to, but it is really important, and if you look at the research and you understand the research, you would realize why it's so important.
Laura ClarkGUEST
So it creates... bulk to the stool, helps things move through nice and smoothly and easily.
Laura ClarkGUEST
Roughage is the best
Shefalee LothGUEST
way to think of insoluble.
Laura ClarkGUEST
Soluble fibre is, as the name suggests, capable of absorbing water, so it forms a gel-like consistency.
Andrew CoatesHOST
We use the old British, uh, English.
Andrew CoatesHOST
And there's not a lot of differences in the language, but apparently fiber is one of them, and we go F-I-B-R-E, and you guys do F-I-
Jordan LipsGUEST
We have culture.
Andrew CoatesHOST
What's that?
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