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YouTubeWFPB doctors like Dr Greger argue that we must strive to consume far more fiber! How high? 70-100 grams of fiber are easily possible with modern Whole Food Plant-Based diets. Also, WFPB doctors explain that our ancestors and contemporary primitive societies consumed upwards of 100 grams of fiber daily. But do we really need 70-100 grams of fiber? What's the reasoning?
In his article How Much Fiber Should You Eat Every Day? (2017), Dr Greger explains:
"If you really don't want a stroke, we should try to get 25 grams a day of soluble fiber (found concentrated in beans, oats, nuts, and berries) and 47 grams a day of insoluble fiber (concentrated in whole grains). One would have to eat an extraordinarily healthy diet to get that much, yet these cut-off values could be considered as the minimum recommended daily intake of soluble and insoluble fiber to prevent stroke."
In his video Fiber vs Breast Cancer (2013), Dr Greger presents a graph suggesting that upwards of 60 to 80 grams of fiber per daily may protect us from breast cancer.
(5 mins) Transcript. Dr Greger's summary: "Insufficient intake of fiber-rich foods may lead to the stiffening of our arteries associated with risk of having a stroke." An excerpt: "But if you really don't want a stroke, we should try to get 25 grams a day of soluble fiber, which is found in beans, oats, nuts, and berries, and 47 grams a day of insoluble fiber, found primarily in whole grains."
(6 mins) Transcript. Dr Greger explains that higher levels of fiber intake are associated with lower breast cancer rates. This relationship is non-linear (see offset 4:33 in the video for a chart). Towards the end, Dr Greger hints that we should aim for upwards of 60 to 80 grams of fiber per day.
(5 mins) Transcript. Excerpts from the video:
"So, while we don’t have sound data that something like a low-FODMAP diet has any benefit for SIBO-symptom patients, there have been more than a dozen randomized controlled trials putting fiber to the test and, overall, there was a significant improvement in symptoms among those randomized to increase their fiber intake."
"“All the evidence points to a physiological need for about 50 g [of] fiber per day, which is the amount contained in the traditional African diet and associated with the prevention of westernized diseases.” That’s approximately twice what’s typically recommended, and three times more than what most people are getting day to day."
What fraction of Americans consume more than the RDA (Recommended Daily Allowance) for dietary fiber? Only 3%.
(5 mins) Transcript. The first few minutes of this video focus on protein intake. However, most of the video is about fiber intake among Americans. Almost 97% of Americans are fiber deficient.
What kind of diseases may be caused by low fiber intake? This video by Dr Greger summarizes research by Dr Burkitt which suggested that a slew of diseases are directly or indirectly associated with low fiber intake.
More videos by Dr Greger on fiber: here.
(5 mins) Transcript. This video focuses on both protein and fiber. As many as 97% of Americans don't eat the minimum recommended daily amount of dietary fiber.
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