WEBVTT

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we've all been told a million times that

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we should include

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more fiber in our diet and we're given

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multiple reasons for this

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the purpose of this video is to question

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how much

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fiber should we be getting in our diet

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and more importantly what does the

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research

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actually say about this not necessarily

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epidemiological observational research

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that's based on food

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frequency questionnaires but what does

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actual randomized control research

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say about the fiber question i'm dr ken

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berry a family physician with 20 years

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of clinical practice

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and this video is going to help you

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understand how much fiber do you need to

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eat each and every day

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all you have to do is turn on the

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television or read a magazine article or

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jump on twitter

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and you're going to be told things over

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and over like

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eating more fiber helps support weight

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loss lowers your cholesterol

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lowers your blood sugar improves your

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heart health prevents diabetes

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completely

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helps constipation decreases your risk

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of colon cancer or my personal favorite

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that it detoxes some part of your

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body now people who have ever taken

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too much fiber either from fiber

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containing foods

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or from a fiber supplement will tell you

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that the side effects of having too much

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fiber are

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no fun whatsoever they include gas

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lots of gas bloating constipation

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diarrhea wait a minute constipation

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yeah and cramping and actually worsening

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of irritable bowel syndrome

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symptoms so it's it's almost like your

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bowel is telling you

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hey don't eat all this fiber but

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many powers that be including the fda

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and the american heart association say

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hey you need to eat lots of fiber

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if you're a man you should eat from 30

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to 38 grams each and every day if you're

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a woman

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you should eat 21 to 25 grams each and

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every day

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if you're a child between the ages of

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one and eight you should eat 14 to 31

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grams

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each and every day so what does the

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research say

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but first let's talk about where this

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idea even came from

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who had the bright idea that we should

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eat lots of fiber

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in our diets it actually comes from a

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british surgeon by the name of dennis

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burkett

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and he was a very very intelligent

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surgeon

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there's actually a childhood cancer

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burkitt's lymphoma

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named after him he was very prominent

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british surgeon

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he practiced in africa for years and he

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noticed that the african natives

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who were his patients had these

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ginormous poops several times a day

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and he also noticed that they ate a lot

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of fiber in their diet

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and he also noticed that they didn't

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have colon cancer

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very often and they definitely didn't

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have constipation

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and they didn't really seem to have any

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other bowel issues

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and so he came up with this hypothesis

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that eating a high fiber diet

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should protect the human body from lots

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of things including constipation and

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colon cancer

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so this idea literally came from an

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impromptu

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hunch that a single individual had

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he did not do any control research he

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did not do

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any meaningful research on this

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whatsoever he just

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wrote a book about this and became known

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as the fiber guy

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and lectured all over the world and

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since as i

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mentioned earlier he was a very

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prominent british surgeon

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and he had done some very good work in

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other areas people

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tended to take what he said as gospel

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one thing that you need to understand is

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that these africans that he was studying

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and practicing on

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they also didn't need any added sugar

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whatsoever and they also didn't eat any

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highly processed grains and they also

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didn't eat

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any vegetable oils so there's that

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he also had one other hypothesis which i

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tend to agree with

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uh he hypothesized that squatting is a

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better

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position to take a bowel movement in

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than sitting and that it would help with

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constipation and other bowel problems

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now

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i think that hasn't been proven either

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but i think he may have been onto

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something there

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now let's talk quickly about what fiber

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actually is

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fiber is plant matter that our gut

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absolutely cannot digest it

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is well basically it's the same exact

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thing as sawdust

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or cardboard okay so uh

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when you start looking at some of these

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claims like it prevents

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it it helps you lose weight well if i

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took you

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where you're at right now and i replaced

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10 or 20

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of your diet with sawdust and every day

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we just mix sawdust into your oatmeal

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and into your corn flakes

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and so you were getting 10 to 20 more

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fiber a day

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fiber that your body cannot break down

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cannot use as nutrition in any way

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whatsoever

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doesn't contribute any calories

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carbohydrates protein fat to your diet

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well duh yeah you're going to lose

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weight because i'm feeding you something

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you cannot use

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is nutrition right this is also the way

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it lowers your blood sugar

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because however much of your diet you're

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replacing

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with fiber is giving you no nutritional

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benefit at all including no

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carbohydrates so of course your blood

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sugar is going to come down

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as for the claim that it improves heart

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health or decreases your risk of heart

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attack or stroke

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again we're replacing 10 to 20 percent

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of your diet with

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sawdust or cardboard every day so you're

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not able to eat

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that much in volume of sugars and grains

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and vegetable oils so we're basically by

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putting 10 to 20 sawdust into your diet

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you're not able to eat the things that

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are actually increasing your risk of

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heart attack and stroke

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so yeah that kind of makes sense now

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there is the argument

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that gut bacteria living in your large

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intestine

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can break down this fiber and use it

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and then somehow magically you derive

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nutrition from that now it is true that

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the

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the bacteria in your gut can break down

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this fiber and they can use it as fuel

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because they can actually break the

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cellulose down

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but you cannot now there is some limited

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evidence that the short chain fatty

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acids that these bacteria produce

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from eating the cardboard and the

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sawdust

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can move across the cell membrane of

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your enterocytes which are the cells

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that line your gut wall

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and you're parasites probably do benefit

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from these short

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chain fatty acids a little bit but

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that's not really nutrition for you

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that's just those cells now

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the truth is those cells get plenty of

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short chain fatty acids from your

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circulation

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like your cells are supposed to get

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nutrition from right

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and there's very little evidence that

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your entire body actually benefits

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from these short chain fatty acids

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whatsoever now

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what these bacteria also make in

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addition to the short chain fatty acids

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is they also produce lots of greenhouse

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gases

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like methane and carbon dioxide and you

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experience this

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in the form of gas and farts and so by

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eating a high fiber diet

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are you actually contributing to global

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warming

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now let's look at the actual research

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to support all these claims about fiber

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so the weight loss claim with regards to

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eating more fiber

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has literally never been proven there

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are some epidemiological studies that

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show a possible

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association but there is no control

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research showing any causation

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whatsoever

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so mark that one off your list what

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about preventing diabetes and lowering

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blood sugar

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well i talked about earlier how this

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might happen if i made you eat twenty

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percent of your diet as

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cardboard well yeah you're not getting

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any carbohydrates that you can use

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so therefore your blood sugar is going

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to come down and your you won't develop

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diabetes

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but that's kind of a weird way to

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prevent diabetes and

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surely there's a better way than that

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what about improving your heart health

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well uh there's literally no research

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that's that's of a controlled fashion

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that proves this or shows any

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kind of causation it's all

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epidemiological research

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now the detox thing anybody anytime

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anybody

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on the planet says hey buy my product

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and it will

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detox your liver or your kidneys or

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whatever

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you can officially hit the unfollow

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button right

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there or the block button because that's

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[ __ ]

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okay if you want to detox any part of

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your body

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you fast that's how you do that that

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it's cheap easy free

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side effect free you never buy a product

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to detox your body

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what about the claim about constipation

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eating more fiber helps with

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constipation

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anybody who has irritable bowel c or

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chronic constipation or idiopathic

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constipation they'll answer this

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question for you anybody

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who's tried to eat more fiber for

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constipation put put in the comments

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what your actual results were

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because the results are always more gas

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more bloating

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maybe more constipation or diarrhea and

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cramping

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those are not solutions okay just

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because you're putting more

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roughage in that your body has to expel

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as quickly as possible

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that doesn't mean you're you're

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meaningfully treating the constipation

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there's actually a a very well done a

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little study on this let me read you the

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conclusion

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this was a study done in 63 patients and

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what they did was they gave them

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different and they all suffered from

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idiopathic constipation

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and the researchers gave them different

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amounts of

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fiber and and one group they gave no

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fiber and then they they kind of swapped

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them around and kept playing with this

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and here's their conclusion idiopathic

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constipation and its associated symptoms

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can be effectively reduced

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by stopping or even lowering the intake

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of dietary fiber so

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there's a link down in the show notes if

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you want to read the whole study it

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i know really you're probably sitting

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there going wait what

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i thought what what yeah exactly so

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fiber does not help in any meaningful

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way with idiopathic constipation chronic

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constipation

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or ibs c

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it doesn't help with any of those it's

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going to make you have worse symptoms

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the more you cut your fiber the better

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your symptoms will be

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now let's talk about colon cancer

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because that's really once you've

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narrowed some a pro fiber person down

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this is the one they're always going to

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cling to is that it decreases your risk

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of colon cancer

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so let's talk about a study and again

00:10:38.320 --> 00:10:39.760
the links are down in the show notes

00:10:39.760 --> 00:10:41.040
below so you can check this out for

00:10:41.040 --> 00:10:42.800
yourself

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it's a meta-analysis of five randomized

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control

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trials in humans that's important right

00:10:49.600 --> 00:10:52.320
and so they they analyzed these five

00:10:52.320 --> 00:10:53.600
different studies

00:10:53.600 --> 00:10:55.360
that purported to well they had the

00:10:55.360 --> 00:10:57.440
hypothesis that that eating more fiber

00:10:57.440 --> 00:10:59.680
decreased your risk of colon cancer

00:10:59.680 --> 00:11:02.240
here's the conclusion from this study

00:11:02.240 --> 00:11:03.360
there is currently

00:11:03.360 --> 00:11:05.519
no evidence from randomized controlled

00:11:05.519 --> 00:11:07.680
trials to suggest that increased dietary

00:11:07.680 --> 00:11:09.040
fiber intake

00:11:09.040 --> 00:11:11.200
will reduce the incidence or recurrence

00:11:11.200 --> 00:11:13.680
of adenomas polyps within a two to four

00:11:13.680 --> 00:11:14.720
year period

00:11:14.720 --> 00:11:17.440
adenominous polyps are the precursors of

00:11:17.440 --> 00:11:19.279
colon cancer so

00:11:19.279 --> 00:11:23.600
no evidence no rcts to even suggest this

00:11:23.600 --> 00:11:26.079
okay now let's go to another study this

00:11:26.079 --> 00:11:27.440
study was published in

00:11:27.440 --> 00:11:29.040
the journal of the american medical

00:11:29.040 --> 00:11:31.360
association it was a meta-analysis of

00:11:31.360 --> 00:11:33.839
13 cohort studies very very large

00:11:33.839 --> 00:11:35.040
studies

00:11:35.040 --> 00:11:37.279
and after they crunched all the numbers

00:11:37.279 --> 00:11:39.440
here's the conclusion they found

00:11:39.440 --> 00:11:41.920
in this large pooled analysis dietary

00:11:41.920 --> 00:11:44.160
fiber intake was inversely associated

00:11:44.160 --> 00:11:44.640
with

00:11:44.640 --> 00:11:46.320
risk of colorectal cancer in

00:11:46.320 --> 00:11:48.320
age-adjusted analysis

00:11:48.320 --> 00:11:52.160
however however that's an important word

00:11:52.160 --> 00:11:57.839
after accounting for other dietary risks

00:11:58.320 --> 00:12:01.279
high dietary fiber intake was not

00:12:01.279 --> 00:12:02.560
associated

00:12:02.560 --> 00:12:06.639
with a reduced risk of colorectal cancer

00:12:06.639 --> 00:12:10.079
yep you heard me right so now let me

00:12:10.079 --> 00:12:11.680
answer the question that was asked in

00:12:11.680 --> 00:12:13.200
the title of this video

00:12:13.200 --> 00:12:15.600
how much fiber do you need each day well

00:12:15.600 --> 00:12:17.440
according to the randomized controlled

00:12:17.440 --> 00:12:19.519
trials and the actual research on actual

00:12:19.519 --> 00:12:20.800
human beings

00:12:20.800 --> 00:12:23.839
you don't need any okay if you happen to

00:12:23.839 --> 00:12:25.680
eat some fiber occasionally i don't

00:12:25.680 --> 00:12:27.519
think it's dangerous or bad

00:12:27.519 --> 00:12:29.760
it's probably not a big deal it may lead

00:12:29.760 --> 00:12:30.720
to increased

00:12:30.720 --> 00:12:32.639
gas bloating constipation diarrhea and

00:12:32.639 --> 00:12:34.880
cramping if you eat too much

00:12:34.880 --> 00:12:38.480
but do you need to try to get the the 21

00:12:38.480 --> 00:12:40.720
to 38 grams that the american heart

00:12:40.720 --> 00:12:41.920
association

00:12:41.920 --> 00:12:45.040
recommends no you don't there's zero

00:12:45.040 --> 00:12:45.600
research

00:12:45.600 --> 00:12:47.920
reports supporting this so why did the

00:12:47.920 --> 00:12:49.120
aha say this

00:12:49.120 --> 00:12:51.040
i'm not sure maybe we should ask them in

00:12:51.040 --> 00:12:52.560
a tweet the fda

00:12:52.560 --> 00:12:55.120
said the same thing what research did

00:12:55.120 --> 00:12:56.480
they base it on

00:12:56.480 --> 00:12:59.839
none it is all based on an impromptu

00:12:59.839 --> 00:13:02.959
hypothesis had by a very famous british

00:13:02.959 --> 00:13:03.839
surgeon

00:13:03.839 --> 00:13:06.959
decades ago and there has never been a

00:13:06.959 --> 00:13:08.160
credible study

00:13:08.160 --> 00:13:11.120
to show causation between fiber and any

00:13:11.120 --> 00:13:12.240
of the things

00:13:12.240 --> 00:13:15.120
that you will hear as potential benefits

00:13:15.120 --> 00:13:16.480
for getting more fiber

00:13:16.480 --> 00:13:20.000
in your diet therefore stop trying to

00:13:20.000 --> 00:13:21.279
get fiber in your diet

00:13:21.279 --> 00:13:23.279
if you're taking a fiber supplement

00:13:23.279 --> 00:13:25.440
throw that crap in the garbage it's a

00:13:25.440 --> 00:13:26.480
waste of money

00:13:26.480 --> 00:13:28.720
if you're trying to eat high fiber foods

00:13:28.720 --> 00:13:30.480
that you don't really like

00:13:30.480 --> 00:13:33.279
stop doing that okay just eat more fatty

00:13:33.279 --> 00:13:34.000
meat

00:13:34.000 --> 00:13:36.160
you don't need fiber fiber's never been

00:13:36.160 --> 00:13:38.160
proven to help you in any meaningful way

00:13:38.160 --> 00:13:41.040
now your gut bacteria they appreciate it

00:13:41.040 --> 00:13:42.320
when you eat fiber

00:13:42.320 --> 00:13:44.720
and they make carbon dioxide and methane

00:13:44.720 --> 00:13:45.680
to warm the

00:13:45.680 --> 00:13:48.720
the atmosphere when you do so maybe

00:13:48.720 --> 00:13:49.120
think

00:13:49.120 --> 00:13:52.000
twice before taking another fiber

00:13:52.000 --> 00:13:54.079
supplement or eating another high fiber

00:13:54.079 --> 00:13:54.800
food

00:13:54.800 --> 00:13:56.720
i sure hope this video has cleared up

00:13:56.720 --> 00:13:58.399
some confusion you may have had about

00:13:58.399 --> 00:13:58.959
fiber

00:13:58.959 --> 00:14:01.519
in your diet if you haven't already done

00:14:01.519 --> 00:14:03.040
so please consider clicking that

00:14:03.040 --> 00:14:04.480
subscribe button and the bell button

00:14:04.480 --> 00:14:05.360
right beside it

00:14:05.360 --> 00:14:07.760
i try to post two to three new videos

00:14:07.760 --> 00:14:09.040
every week and that way you'll get a

00:14:09.040 --> 00:14:11.040
notification and you don't miss it

00:14:11.040 --> 00:14:13.600
when i call out institutions that are

00:14:13.600 --> 00:14:15.760
saying something they should know better

00:14:15.760 --> 00:14:18.160
than to say this is dr barry i'll see

00:14:18.160 --> 00:14:21.040
you next time