Dietary Fiber: The Most Important Nutrient? 

I do clean Keto and I eat 7-10 cups of leafy and other vegetables a day. LOW CARB does not mean low vegetables.

Fibre is important to diet. Dr R Lustig has it sorted, worth listening to.

A mandatory comment in order to increase awareness of fiber's importance.

Wow! So many negative comments I think she did a great job. I rarely watch videos that are this long and very few are interesting every minute. Thank you Katie! I leaned so much.

I typically have a smoothie for breakfast these days. 2 table spoons of steel cut oats, a banana, a date and a cup of lettuce. You can get a good 12 -15 grams of fiber right there. I'll have an apple later in the day and some veg for lunch along with my meat/fish and maybe even another smoothie later on in the afternoon. Don't eat all your daily fiber at once and make sure you're drinking water and spacing it out throughout the day.

Wonderfully explained. Lucid expression. Great will hear this lecture every alternate day

There is lots of excellent information presented in this video Katie. Thank You! Incidentally, Dennis Burkitt wrote extensively on this topic decades ago after working in Africa and observing the connections between diet and health in underdeveloped nations versus developed nations. I am glad that the research continues on this important health topic. At the very least, fibre is a "marker" for a healthy diet, but it is actually so much more than that, as we see in this video.

Good cereals is no cereals. Just eat something else. If you want to substitute natural foods by "modern foods", then you have to not only substitute fibers but also all vitamins, minerals, essential fatty acids, polyphenols, probiotics... and who knows what. Just eat natural, save a lot of money and your health.

I eat a low carb diet, I eat a huge salad and a small amount of protein. the fat I eat is avocado, nuts and a dressing made with olive oil, lemon juice and ACV.

Thank you. Very detailed and informative.

Fiber is highly correlated to nutrient density, but is fiber really essential? Perhaps it's the micronutrients in the fiber-rich foods that play the primary role in positive health outcomes and the fiber-rich foods that tend to replace refined carbohydrates in diets that can account for the correlation between fiber and BGL, low LDL-C, etc... And should we be so focused on fiber that we neglect to eat it in its original whole food form? Adding fiber to foods (fortified) or getting fiber from grains (grain proteins and pesticides are of particular concern) that are highly processed can lead to food choices that may not be as nutrient dense or benefit overall health if consumed in high amounts. Food for thought...

Hi fat is good if it's saturated or omega3. Whole wheat bread is bad for you because it's high on Insuline Score.

Wow, she knows how to talk and hold a presentation. Awesome!

I hate to invalidate such a nice person. This is not true. I quit eating all plants about 1 1/2 years ago. Zero carbs and zero fiber. My digestion is great. I never get hungry. I’m gaining some muscle. I’m 70 years old.

Thank you kindly.

식이섬유에 대한 자세하고 쉬운 설명 감사해요^^

I went Paleo because I thought it was cool, and DESTROYED my gut. I had no idea the importance of fiber, I wasn't eating enough veggies. Starting to eat fiber again and come back around,

Fantastic, thanks

Informative despite some outdated typical nutrition "advice". I learned nonetheless

2 years now, nose to tail carnivore eater. Little if any fiber in my diet. No problems with blood sugar, or bowel movements. The only difference is that I shit 2 times per week, rather than 3 times per day. My stool consistency is less "bulky", but no discomfort when I do go.

Thank you very much Katie!

Processed food is high sugar, low fibre / real food is low sugar, high fibre.

How they didn’t use the lovely speaker in the video thumbnail is beyond me. 🤷🏻‍♂️ Great video.

Thank you for sharing 😊

Thank You

Excellent

Not convinced. Saw the first 25 minutes, but then the length of time the Quaker Oats box stayed on the screen told me all I needed to know. Maybe there is a role in modulating glucose absorption from the gut, but then if you don't eat refined carbs that's hardly likely to be a problem anyway. As Zoe Harcombe points out, a] the case for fibre is not convincing b] the "dietary guidelines" for daily intake were made up without any reference to facts or research c] the closeness of international cereal companies like Kellogg's to Governmental food agencies does not stand up to scrutiny and d] if we really feel we need it we can get more than the dietary guidelines suggest from veg and pulses. No need for grains at all.

Brilliant teacher 👍🏽

Saturated fats aren't causing heart disease. Also reducing cholesterol production does nothing. Cholesterol is made to fix damaged arteries (caused ie by inflammation caused by eating grains), it is something good. Keeping it from being made does nothing since the damage is already there. It would be like surpressing an emergency call from reaching the police, believing that this would prevent the crime in progress.

Fibers indigestible. Cholesterol is healthy the end. 👌🏻

Great lecture. Thanks.

I listen to another one of your seminar’s where you suggested staying away from “ casin”( not sure of the spelling) due to it causing cancer which is present in regular MILK .. Why didn’t you acknowledge that in this seminar about using regular MILK ???

eat a variety of foods and you will be healthy. why? because you will have a diverse microbiome, which is the key to true health.

What about sprouted whole grains?

Yeah! Great talk. Rule of thumb: only buy food that has "One Gram of Fiber for every One Hundred calories." - Mr. Atwater also, concentrate on: "Fruit, Nuts and Leaves from Trees and Vines." - Mr Atwater

A low carb diet is not low fruits, nuts, vegetables. It’s what the name says, low carbohydrate.

Spot on info with the exception of Low fat/ non fat dairy etc... might be because its from 2013? I am now seeing this movement to reduce fiber because its a carb and carbs are not an essential macro. Any quick summation?

i wish this had a transcript and/or captions. ugh

Rather a simplistic view of LDL.

Adding psyllium husk is great for health and gut!

High fiber has changed my life.

Excellent speaker, very smooth and clear delivery. Learned so much. Thank You !

The fiber research is one of the most ignored topics among nutrition specialists, you always see them discuss carbs, fats and proteins but why do all but the plant based diet people ignore fiber? Also if fiber is actually a carb that we dont digest, there is potential for misrepresenting the nutrition data for specific foods. Now i cant tell who is right baout the amount of carbs that is actually good.

Great

Nice video

She talks about fibre and vegetables, yet her healthy breakfast examples are bread with peanutbutter and breakfast cereals from a box?

Comment sections always create "Instant Experts"

I was aboard for most of it except the part about low carb diets. Not enough people know about the benefits of Ketosis.

Low to moderate will do.

I've simply cut through all the confusion regarding diet dogma and opposing research conclusions. Here is my personal resolution of all the confusion which boils down to "Listen to your body's cues." Longer version here: The longer my fasting autophagy window and the shorter my feasting window (eating to satiation, no more, no less) without any diet dogma, but simply following the body's perceptic cues (sight, smells, taste) resolves all body ailments in my case, even to the restoration of thyroid function where the thyroid was removed in 1971. In fact, after years of upping my fasting game and shortening my feasting window as stated above the cravings have vanished - cravings for cooked lean meats, starchy pastas and breads and rice, and processed sugary sweets, and cooked foods with added salts have all vanished, even though in the past I ate heavily of these food types. At one point my body even did a huge salt purge and since then my tolerance for added salts is almost zero. I simply listen to my body cues as stated above and I feel safer doing that than following any research and diet dogma. Currently - and continuing to have a longer fasting autophagy window than feasting window - my body's perceptics or cravings tend to steer me to certain fats and certain raw ripe fruits, seaweeds, and occasionally a plate of raw sashimi or raw steak tartare. I also now tend more to mono-eat, for example, I spent one whole summer eating nothing but watermelon with a squeeze of raw lemon and the body never got tired of that and never demanded more than that..... just an example of listening to the body. The only problem during that watermelon eating summer was the body got fussy about selecting watermelon for its color and sweetness and texture. Another example, this winter my body loved seaweed broth with a squeeze of lemon and the cooked leaves smashed as a pesto in romaine lettuce leaf wraps. I just allow the body's perceptics to guide me in my eating and drinking. I have to also add that my body loves fresh raw ginger root juice, and I hear it is a great digestive. My body does go in and out of liking certain foods so I have to eat what it tells me in that moment what it desires. For example, there were three raw chicken livers in front of me and the first raw one tasted like candy, the second one not so much and the third one tasted like mud and I spit it out. My theory is that so much fasting autophagy has increased my body's ability to ongoing cleanse itself at a cellular level that any resident parasites and fungals, yeasts - therefore their voice - is so diminished that the "voice" of my body itself is now predominant. For example, it is known that certain internal parasites love milk sugars. The only other entity that interferes with the body intelligence is my mind's nostalgic memories of foods in the past, especially when emotionally stressed, making me think that - for example - that mac 'n cheese I used to love will taste just as good today as it did in the past, which is never the case now that my body can keep itself cleansed and biochemically righted - my mind gives me a past picture making me think it will work now too. I have heard people call it "stress eating".... and not a pure body hunger from an internally clean body. But if stress eating does occur, okay, eat that chocolate fudge brownie if you must. Then resolve what caused the stress and stick with listening to the body and fast for autophagy long enough to over-compensate for whatever was eaten - don't let the body's lymphatic system get overwhelmed and stagnant and obstructed for it is responsible for washing every cell in the body (cells poop too). From a biochemical and anatomical perspective the extra enzymatic activity engaged during fasting autophagy and whatever other routine that keeps lymph fluid and moving (such as rebounders) is key to body health and vitality.

This is the best , most easily explained video that I have seen on this topic from UCTV Tho I miss all the talk about stool implants

Vegetable peelings. Any fiber?

every speaker should mention conflicts of interest...or who paid their "research"... would explain a lot

LCHF best diet

Great lecture, I am preparing for nutrition and biochem. exam. Thanks Katie.

Yeah paleo requires a replacement of the fiber to keep the gun healthy. Watch out for the pesticides on the vegies. Glyphosate is just about everywhere too. She did pretty good yes, but adding lots of veggies to a paleo diet should solve it.

Interesting video, by the way I daily eat almost 100 grams of fiber (in a rougly 2500 calories per day diet) !

She obviously needs to educate herself on low carb diets. The most vegetables I've ever eaten in my life were on a low carb diet.

Great!

I've watched your great education videos many times. Your video informs & inspires people all over the world to be happy & healthy. Thank & Many, Many Thanks.

very informative, thank you

I can tell you FOR SURE... this is not true. I eat a strict carnivore diet. I eat only meat and animal products. This means I eat ZERO FIBER. My digestion changed completely about three days after I started this lifestyle. I haven’t had flu or a cold or anything like that... and this is in the time of covid. I NEVER get constipated anymore.

Very enjoyable talk. Good information presented in an understandable form. Remember that Tree Nuts are a great source of fiber. Additionally, 1) Tree Nuts have healthy fat and protein, 2) have "upper class" status quality, 3) Tree Nuts are no more expensive that meats. "The Almond is the perfect food for humans." - Mr. Atwater

Fiber is very important. Fruits and vegetables are a must in our everyday diet. A lack of fruits and vegetables in our diet causes a lot of diseases. It can even shorten a person life span. Namaste,, 🙏😊

here's how you eat healthy. Eat real food that isn't processed or "enriched." Whole grains. Healthy fats. Lean proteins. Fruits and veggies. It's basically that simple. Whether you're getting too much sugar, or not enough fiber, or whatever else people fixate on isn't that important unless you're NOT eating real natural food. Eat veggies, fruits, and whole grains. In every meal. Then you're pretty much set.

the male's voice grates on the ears the female's voice grates on the ears

Miss Katie is eating chia seed with half-boiled eggs at breakfast healthy since chia seed is high in soluble fibre and eggs high in protein? Your comment please.

katie Ferraro great education about fiber!

There you have it, any questions? 👏👏👏👏🙏

LDL is not "bad" period! People like the person in this video should not be referring to LDL as "bad cholesterol" to try and over simplify things for people because in doing so they are stating incorrect information. As I said previously, LDL serves an important purpose in the body. If its too high, the fact that it's too high is bad; but LDL is not "bad cholesterol." LDL should not be referred to as "bad cholesterol." LDL should not be reduced without addressing the reason it's high either!

what does blending food into smoothies do to fiber content?

I do eat whole food plant based all are fibered.

Snap!!!! I lived in Nepal from the age of 5 to 10. You just cant beat dal Bhat!!! you will know what I am talking about :) where did you live in Nepal? I lived in pokhara and surkhet :)

A celiac should never shop in bins... the level of possible cross contamination is high.

functional medicine...that's where its at!

I supplement fiber to get consistently over 30 grams a day. I noticed that it helped with satiation, just like the whole grains and fruits/veggies I eat.

Fruit has more sugar than most junk food today. It's terrible for you. Also, saturated fats are incredibly healthy for you.

Whole wheat still carbs and is pure sugar.

Fantastic video, thank you Katie. Katie, you mentioned the 6-8 glasses of water per day. I find eating a high fiber diet that I'll often go without drinking any liquids. Most of my foods contain mostly water. Also you mentioned you were introduced to Dr Greger, may I also recommend Dr McDougall.

Smart and very quick on her feet kind of gal. I like it. Not exacly fan of the high fiber - tryed it and pooping all day is not my favorite hobby but she have some good points so maybe I should look into it once again.

Yesterday while in line at a convenience store...a young father with a boy and girl preschoolers in tow purchased a chocolate bar for his son. Two bells went off as I watched... 1. The boy's teeth had been capped over in silver indicating that he was loosing the baby teeth prematurely and dental work was necessary. This very likely could be a Hygiene and Nutritional issue combined. 2. The chocolate bar was the large thick size with WAY more calories and sugar than even an adult will need in any given day. We are a hard headed, under-educated, obstinate bunch when it comes to taking care of our bodies and those of our children us humans are.

Dis is highly educational we need to know the secrets of healthy living which is how to eat healthy foods.

Very informative , Great job.

Sure

Humans thrived for thousands of years from eating fruits seasonally not everyday

There is no such thing as bad and good cholesterol! LDL and HDL both have functions that are important to the body! I stopped watching as soon as you said "bad cholesterol." For example, a person with damage to artery walls will likely have higher LDL due to repairing being done. Lowering LDL in a person who needs high LDL to perform this action just to in turn be able to say they now have low LDL is nonsense!

Some good information but lacking information about the dangers of a high carb diet.

Oat bran , crushed linseed , chai seed crushed pumpkin seed , natural yoghourt , wheat grass ,mixed in cooked rolled oats sweetened with honey and almond milk , is my breakfast .

popcorn is a great whole grain.

Monsanto luuuuves us

Given an established gut biome dominated by prevatella bacteria can digest fiber and release the fiber bound phytonutrients, not only is fiber important to feed such bacteria, but the establishment of such a culture accomplished only by a fully plant-based dietary regimen instead of a bacteriodes family of bacteria dominant in a mixed plant-animal dietary regimen that also results in the bacteriodes converting choline and carnitine to TMAOs, the proper WFPB diet is critical as a foundational condition! To summarize, a mixes animal-plant regimen results in a gut biome dominated by bacteriodes bacteria. This not only cannot digest fiber and release the fiber-bound phytonutrients, but it also converts carnitine and choline into noxious TMAO by-products. Eating a whole food plant based no oil diet allows the prevatella bacteria to dominate the gut biome, and this not only does not generate TMAOs, but it is able to digest WFPB fiber and release the myriad fiber bound phytonutrients.

The medical community doesn’t know how to keep the human body healthy. Gary Null has been truly educating people about real health for forty years. This is only six years old and still she doesnt come close to what the body actually needs. BE YOUR OWN DOCTOR! FOOD IS MEDICINE!!

"The China Study" by T. Colin Campbell is a great reference for diet and health that identifies the importance of fiber.

Love how she sneaks in get vaccinated and stay out of the sun. Lol.

Seems like there are a lot of experts in the comments section concerning cholesterol....

I eat carbon fibre.

Watching videos like that make me realize what kind of fucked up country we live in fast food restaurants continue to sprout everywhere farmers chasing hotels ,and expensive supermarkets gourmet restaurants

Its simple, whole foods and no processed foods.

2:00

Did fasting as well as internmitted fasting played a roll? Esoecially when talking about foods and healrh risks there should not be fasting forgotten.