Gil Carvalho on Fiber

“I ran my diet through Chronometer real quick and I think I got it between 50 and 100 grams... I just eat a variety of plant foods that are not processed.”

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“Fiber also helps bring down the glycemic index.”

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“The evidence for health benefits of fiber is one of the strongest in nutrition; we see less heart disease, less cancer, and less diabetes.”

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“Short-chain fatty acids produced from soluble fiber reduce insulin resistance, boost insulin secretion, and improve glucose uptake into cells.”

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“Unlike purified concentrated fructose, whole fruit is packed with fiber and doesn't cause fatty liver.”

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“Soluble fiber tends to be better for certain aspects of health like heart health. And Brussels sprouts are great for soluble fiber.”

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“The guidelines in the US recommend 30 grams at least... trying to get 40 or 50 grams of fiber a day might actually be a little better than getting 30.”

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“The ramping up of fiber, I think that's pretty standard in gastroenterology when people have these intolerances; it's like a slow incremental increase of specific types of food.”

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“There are some cereals that are exclusively high fiber with no added sugar. Those are the ones that have the least processing, and those are the ones that I recommend to my patients.”

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“Reintroducing very very gradually the problem foods... you introduce one or two beans and then a couple days later you up the dose a little bit and you ramp it in very slowly.”

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“You want to introduce fibers gradually over time to make sure your body gets used to them, especially if you have gut issues.”

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“Sometimes people who have a gut condition already and they're looking for solutions have trouble tolerating certain types of fiber or large amounts of fiber and sometimes when you have a condition and you just pile on more fiber they actually feel worse.”

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“The evidence on concerns of low-fiber diets has only mounted. There was already plenty back then, but we have a lot more now.”

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“If there's a motility issue, adding more fiber can actually make things worse by increasing bulk upstream of the blockage.”

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“Now let's talk about fiber intolerance. People who can't handle fiber because if you eat foods that contain fiber and you feel worse... identify and hopefully fix the underlying condition.”

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“I think there are obvious concerns with eating nothing but meat all day for a long period of time. Lipids, cardiovascular disease, gut health, lack of fiber.”

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