Fiber

Sources:

Fiber has been shown to offer significant health benefits, particularly for gut health and longevity. Consuming fiber has been associated with a decreased risk of mortality, particularly from cardiovascular diseases and cancer. Increasing fiber intake by 10 grams per day could reduce the risk of mortality by about 10% 1. Fiber also supports the gut microbiome by serving as a prebiotic, fostering a healthy and diverse gut environment that can improve overall digestive health and potentially enhance metabolic aspects like insulin sensitivity 2.

It is also noteworthy to consider sources of fiber. A diet rich in diverse fiber—from fruits, vegetables, grains, and cereals—is recommended for optimal health benefits. Evidence suggests that a diverse intake of fiber can foster greater microbial diversity in the gut, which is beneficial for long-term health 1. However, the impact of fiber can vary among individuals, and in some cases, high fiber intake has been associated with increases in certain inflammatory markers, indicating that fiber's effects may be personalized 3.

Fiber and Microbiome

Layne Norton explains the benefits of fiber for longevity and reducing the risk of mortality, cardiovascular disease, and cancer. He also emphasizes that fiber is essential for gut health and microbiome diversity. Saturated fat may not be great for the microbiome, reducing the prevalence of some of the more positive strains of bacteria.

Huberman Lab

Dr Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle | Huberman Lab Podcast #97
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Overall, aiming for a varied and substantial fiber intake, ideally 30-60 grams per day, could contribute significantly to improved health and longevity 1.

RELATED QUESTIONS

What are some good sources of fiber?

Sources:

Fiber can be sourced from a variety of foods that are beneficial for health and the gut microbiome. Here are some good sources of fiber:

  1. Fruits and Vegetables: These are natural and rich sources of fiber. They also provide a range of nutrients and help in feeding the gut microbiota, which in turn produces beneficial short-chain fatty acids like butyrate 1.

  2. Whole Grains and Cereals: Including whole grains in your diet is another excellent way to increase your fiber intake. It's important to choose whole grains over refined versions to ensure you're getting the full benefit of the fiber 2.

  3. Legumes: Beans, lentils, and other legumes are high in fiber and protein, making them an excellent choice for a fiber-rich diet.

  4. Nuts and Seeds: These are not only good sources of healthy fats but also contain fiber. Including them in your diet can add to your overall fiber intake.

Eating a diverse range of these fiber sources is recommended to foster a healthy and diverse gut microbiota 3.

Plant-Based Diet Benefits

Justin explains how a plant-based diet can benefit the gut microbiota by producing short chain fatty acids that regulate metabolism, inflammation, and the immune system. He also warns against processed foods, which contain artificial sweeteners and emulsifiers that disrupt the mucous layer and lead to inflammation.

Huberman Lab

Dr. Justin Sonnenburg: How to Build, Maintain & Repair Gut Health | Huberman Lab Podcast #62
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RELATED QUESTIONS