Fibermaxxing Explained: How Much Fiber Do You Really Need?

00:00:00: It's basically the ideal prebiotic.

00:00:02: Working together, these three ensure that we have less inflammation and better blood sugar control.

00:00:08: I have to be honest... ...I didn't really feel any crazy benefit from it.

00:00:11: Now data for the gut, colon cancer.

00:00:13: The incidence is constantly going up especially among young people.

00:00:18: What actually true?

00:00:18: And what isn't?

00:00:19: can you also do too much?

00:00:21: when Is there a too little?

00:00:28: Hello!

00:00:28: Welcome to new episode of Beyond Lifespan.

00:00:30: Hi Max

00:00:32: I'm Aglio.

00:00:33: Today we're talking about dietary fiber to put it old school or... We are talking about Fiber Maxing today, To put in a new and trendy way so-

00:00:44: So were definitely calling the title of the episode FiberMaxing?

00:00:47: Exactly!

00:00:47: That will definitely get more attention.

00:00:49: It's actually not a new trend but its been around for few years And really went mainstream with launch.

00:00:58: all these fiber drinks the poppies, super pops, fizzies and so on of this world.

00:01:06: I think Pepsi took the first step.

00:01:07: they took over a company that sold a fiber drink exactly And since this year i think The First Brands or drinks have also been available in Germany & Europe.

00:01:18: This Or Last Year.

00:01:21: We wanted to take look at what's actually behind this trend Because Fiber is something ancient.

00:01:28: It has been around forever.

00:01:30: In the past, people thought it's all just nonsense.

00:01:35: That is why Fiber got the name Ballaststoffe in German because a long time ago... ...people though that was just ballast and had no functional benefit for their body.

00:01:44: Then they realized this isn't the case at all but there are many positive effects.

00:01:49: And from these positive effectes also from trend towards fiber Just like high protein.

00:01:57: Everyone now wants to eat high fiber.

00:02:00: and these new drinks, yeah.

00:02:05: To a certain extent reflect the zeitgeist out

00:02:08: there.".

00:02:09: And

00:02:09: I think they also influence it very strongly.

00:02:11: These are big companies after all... ...and really big influencers of course behind them like Pamela Reif, Christian Wolf right?

00:02:19: They have their own fiber-drinks!

00:02:23: Accordingly its'a big topic in the community.

00:02:26: I'm not even sure if it's still such a big topic in the more educated community.

00:02:30: But, uh...I think we should talk about that again because actually It is old but gold!

00:02:36: Its just really super important and We need to talk about it And above all look at Okay what´s actually true?

00:02:43: What isn't?

00:02:45: can you also do too much?

00:02:46: when Is there really too little?

00:02:50: Because its fiber afterall.

00:02:52: That's what it was called at first.

00:02:53: We've now said, actually has a functional benefit right?

00:02:55: So there are already a few interesting points that we can look again and then maybe in the end not may be but will certainly give us certain guide on how to approach this matter or how would handle it

00:03:07: Exactly!

00:03:08: Now regarding Fiber There is recommendation from German Nutrition Society And even if you don't agree with DGE on many points regarding daily nutrient amounts for fiber They say you should consume at least thirty grams per day.

00:03:26: If you look at the studies, the optimal range is a bit higher somewhere in the range of forty to fifty or thirty-five to fifty grams per date depending on how much you move and your energy requirement.

00:03:39: but the average in Germany is unfortunately significantly lower.

00:03:44: Namely, it's only somewhere in the range of seventeen eighteen grams per day.

00:03:50: So a bit more than half Of what the DGE recommends and significantly less then half off What studies consider optimal?

00:04:01: so there is A need to catch up.

00:04:04: that's of course I mean.

00:04:05: why Is That?

00:04:07: very often It simply because The food of today what people eat is Simply Very very low in fiber.

00:04:16: So all these ready meals the many of the dishes that you can get as takeaway for lunch There's practically no fiber content left In them.

00:04:27: if you go to McDonalds and eat a Big Mac or get a burger Or something somewhere else?

00:04:32: The fiber is very, very limited And That Of course also has certain consequences For health.

00:04:42: And especially with these consequences, I think we all know the message of fiber is incredibly important for health or a long life.

00:04:52: For metabolic health cardiovascular system inflammation and so on and so forth.

00:04:59: We wouldn't disagree with that at all now i think.

00:05:02: but you also have to see that because this are all epidemiological or observational studies there's also certain bias

00:05:11: Exactly.

00:05:12: That's what so crazy, I mean these epidemiological data actually show okay.

00:05:16: it enormously reduces the risk for all major widespread diseases right by fifteen to twenty five percent.

00:05:23: but a big butt if we think about it now and also just deduce it logically you have this healthy user bias.

00:05:30: So people who live healthier generally healthier lives Also tend to consume more fiber?

00:05:40: right?

00:05:41: So that is already a big question mark, but it's still next to it.

00:05:46: And that's why you have to see it that way.

00:05:49: It's probably not necessarily the causal factor and it's also not the case that makes up fifteen-to twenty five percent now Right!

00:05:57: Its' probably bit less But... The data is always jinxed in this one direction That we say okay There are at least little bits of it And it's probably a positive effect that has.

00:06:12: Yeah, I'm also firmly convinced eating high-fiber diet has a positive affect.

00:06:18: but as you said when it comes to these diseases like diabetes stroke heart attacks and so on they just look at the large group of people track their diet see oh this much fiber that much fiber.

00:06:36: It's not an intervention study, you know where you take one thousand people and feed them more or less fiber.

00:06:42: And then see what the outcome is right?

00:06:45: There probably won't be one in the future because tracking people in a controlled setting over twenty thirty forty fifty years of several decades of life Is simply not possible.

00:06:55: That's why we only have this observational data.

00:06:58: But you always have to keep in mind that there is this healthy user bias.

00:07:02: Right Because if someone eats a more plant-based diet which is very high in fiber, they'll obviously live longer than someone who only eats fast food.

00:07:11: I think that's just a no-brainer.

00:07:14: whether the fiber itself is the key factor you can't really say where.

00:07:18: we do have causal data though on the microbiome and gut health.

00:07:22: there has actually been controlled studies on it meaning people give more then less or this type of fiber And look at how the microbiome develops and how the metabolism in the microbiom develops, which we'll get into later today with these short chain fatty acids.

00:07:38: Which are so important?

00:07:42: Things looked pretty good there.

00:07:44: There's also relatively good data for brain health even when it comes to interventions.

00:07:51: Yeah So The evidence is Good But We simply won't Get This Intervention Data Rolled Out Over A Lifespan Since everything we have looks pretty good.

00:08:04: I think, We can agree without a guilty conscience that fiber is good for the body.

00:08:14: Which types there are and which might make sense?

00:08:16: For which use case?

00:08:17: because fiber Is discussed in relation to inflammation.

00:08:21: blood sugar Lipids meaning blood fats will discuss That later

00:08:27: exactly but first The basics right.

00:08:30: Exactly, let's stick to the basics first.

00:08:33: The exciting thing as we said is that fiber used to be called ballast in German because it wasn't thought of any special function... ...in nutrition?

00:08:45: People say these nutrients are absorbed but what left over?

00:08:49: just this ballast.

00:08:51: These fibers have no important functions for their body.

00:08:56: now they know better.

00:08:58: we've looked into it a bit more closely and said, okay let's divide them in two groups.

00:09:04: And that was for example soluble and insoluble fiber?

00:09:10: That is the first big distinction.

00:09:12: to be fair...that' s more of technical distinctions because what actually much important is whether the fibers can be metabolized meaning fermented by our gut bacteria or not but pure classification.

00:09:27: the distinction between soluble and insoluble is already very relevant, I'd say.

00:09:31: Yeah, I mean... Soluble fiber.

00:09:35: maybe a few examples for example pectin which in fruit like apples it's a soluble fiber or beta-glucan Which is in oats so when you eat oatmeal For example.

00:09:48: It also in psyllium husks.

00:09:51: psyllum husks are also soluble fibers super pure soluble And insoluble, on the other hand is stuff like cellulose.

00:09:58: I think everyone's heard of that.

00:10:01: It's also in whole wheat bread Of course.

00:10:05: Wheat bran Is a good example.

00:10:07: It' s also in psyllium husks.

00:10:08: Psyllium Husks are also soluble fibers Super pure soluble fiber And insolubable On the other side is stuff Like cellulouse.

00:10:16: Everyone has heard about it Also in whole-wheat Bread, ofcourse.

00:10:22: Wheat Bran is an excellent example.

00:10:24: And now the really relevant difference between the two is on the soluble side, when we consume them they basically soak up moisture.

00:10:35: For example you probably take psyllium husks in a glass of water and let them swell up a bit first so that gel forms.

00:10:42: That's exactly what happens with the gut.

00:10:44: it basically forms a kind of gel which slows down gastric transit also ensures less carbohydrate especially glucose is absorbed and can thus have a positive effect on transit per se, right?

00:10:57: That's what soluble fiber does.

00:10:59: And the insoluble ones just like the name says they're not soluble.

00:11:02: so that don't form that kind of gel... What basically do is increase biomass in our gut.

00:11:08: nothing more or less.

00:11:09: They have advantage because there are more bio-mass The gastrointestinal transit works better There's more motility meaning the gut moves more actively and it's inherently good for transit but also slows down.

00:11:22: That means in both cases, we have a certain slowing down and that leads to... And this is very important.

00:11:27: You're tending to eat a bit less food or at least up fewer carbohydrates glucose.

00:11:33: So it's really interesting because that of course makes fiber per se A very interesting topic for weight loss or weight management.

00:11:39: Very interesting there.

00:11:40: then also what?

00:11:41: Is a topic especially with insoluble fiber?

00:11:43: but also was soluble fiber?

00:11:47: You ask yourself, okay what actually happens to these fibers when they reach the colon where the bacteria are?

00:11:53: And ideally we want this bacteria to ferment.

00:11:56: These exact fibers and then produce short chain fatty acids as a result.

00:12:00: you alluded that briefly at the beginning.

00:12:03: those in turn very good for the gut mucosa.

00:12:07: That's why make distinction but also share few things.

00:12:11: right just understand it means They have different use cases.

00:12:17: Do you maybe just want to manage weight, or do have the problem that your transit isn't working properly?

00:12:24: The former would be interesting for soluble.

00:12:26: The latter more interesting for insoluble right.

00:12:29: so it's also a bit use case driven and thats how you can figure out.

00:12:32: because um... That is thing in these epidemiological studies we only looked at okay How many grams of fiber a day was it?

00:12:39: but the distinction between soluble and insoluable wasn´t necessarily made.

00:12:43: But if you had a problem with your gut Or Just A Certain Use Case Then you can of course make a specific decision based on that.

00:12:50: Okay, do I increase my insoluble or my soluble fiber?

00:12:54: Do i maybe have deficit here there right?

00:12:57: Or is it may be more about feeding my gut bacteria bit better?

00:13:00: those are three different use cases and Three different things You would do Right And That's why It's yeah super important.

00:13:06: I think as A rule Of thumb you Can remember that these soluble fibers Are basically food for the Gut Bacteria because they can also Usually Be well Fermented by the gut bacteria we have and the insoluble fibers are basically like bulking agents for good bowel movement, right?

00:13:27: So that the gut is just stimulated a bit better so things are transported through better.

00:13:35: In most cases when you eat more plant-based diet it's always combined Right!

00:13:39: There's always soluble and insoluable in there.

00:13:41: That means your colorful mix And that's also deliberately just a rule of thumb because there are exceptions, right?

00:13:47: For example, cilium husks as you already said those are actually soluble fibers.

00:13:52: So soluble fiber but they on the other hand are barely fermented.

00:13:55: On the other side resistance starch is an insoluble fiber But it can be Fermented.

00:14:01: that means the exception.

00:14:02: The exception proves the rule there, but that's how you can remember it.

00:14:05: soluble fibers are food and insoluble fibers Are basically like a bulking agent which is supposed to make the transit through the gut a bit easier And better.

00:14:15: now fiber in general.

00:14:17: Why did people think they were worthless?

00:14:19: In the past?

00:14:20: well because they don't provide any energy for us.

00:14:24: So four for ourselves They don't provided energy But they provide energy The gut back for the gut bacteria so for the billions of a bacteria that are in our colon.

00:14:34: And they do that in the form of these short chain fatty acids off this short chain, fatty acid scf as you also find very often somewhere in literature be it papers or sometimes some popular science article.

00:14:47: and there three that're very important.

00:14:49: on one hand the acetic acid acetate propionic acid propion eight and butyric acid beauty rate.

00:14:58: You don't necessarily have to remember these three things, but we'll be talking a lot about them today.

00:15:04: So acetate, propionate and beauty rate... And usually they are produced in the ratio of.

00:15:11: I found a number like sixty-to twenty-to-twenty.

00:15:14: so more acetate than propionated beauty rates.

00:15:17: you can basically remember it that way.

00:15:20: Of course, that also depends on what is the composition of the fiber?

00:15:24: What is the composition of the microbiome in the gut?

00:15:27: Maybe needed more or less somewhere.

00:15:30: and beauty rate is very exciting as an energy source for the gut epithelial cells.

00:15:36: so That's practically the inner surface of the gut.

00:15:39: There are super many cells there.

00:15:41: they can also regenerate very well actually do that frequently And they burn as or the use for energy production, or.

00:15:51: For their daily work.

00:15:53: I would say mainly beauty rate and that's like a seventy-seventy percent.

00:15:57: That means if we have a lot of beauty right?

00:15:59: We also have a load of energy for the gut epithelial cells in that ensures this got barrier is healthier remains more intact these connections between the gut epithelial cells, which are the tight junctions that also holds together well so we don't get leaky guts.

00:16:12: So other things aren't pulled into blood and so on... Acetate and propionate in turn they get to the blood They're transported across this gut barrier And then relevant again for many organs For brain, liver or muscles That is as-so called signalling molecules.

00:16:38: So that is important to keep in mind.

00:16:41: Beauty rates super-important for energy production, acetate and propionate partly too but they then get into the blood and unfold other effects downstream as they say so somewhere else In the body...in the organs.

00:16:55: And in combination these three Uh, short chain fatty acids ensure that we have less inflammation.

00:17:02: That we have better blood sugar control that We also have a better blood lipid profile.

00:17:07: that also plays a role in LDL.

00:17:08: cholesterol will talk about that again in the moment.

00:17:11: uh it Also reduces the risk of colon cancer?

00:17:14: That is mainly a property Of beauty rate It has to be said.

00:17:20: So we definitely want to have more of these three.

00:17:24: Yeah scfas or short-chain fatty acids.

00:17:28: that Is relevant and Exactly.

00:17:31: Then we already said the exciting question is, or maybe let's just look at in which foods do we find?

00:17:39: Which fibers... Just so you get an idea.

00:17:43: if I eat for example a diet rich in oatmeal right many people eat oatmeal in the morning as part of a muesli ,as part of yogurt.

00:17:53: they have a lot of beta-glucan that are soluble fiber And that ensures, for example... That the LDL cholesterol level is better regulated.

00:18:08: So I think it's an open secret of oatmeal!

00:18:15: My mom has also heard from me that oatmeal is just good for the LDN cholesterol levels on a scale of how you can influence the LDL cholesterol level through diet.

00:18:28: And that is a very small extent, so nobody in

00:18:31: twenty percent exactly

00:18:33: and if you have a genetic predisposition even less.

00:18:36: therefore please Nobody at home should think That they can save their cholesterol world without meal.

00:18:42: that won't work that way?

00:18:43: Of course there are many other foods.

00:18:47: Yeah Exactly I. well we've listed A few things here that we think people eat regularly before we get into super complex things.

00:18:55: I think what's become very cool in recent years are flax seeds, chia seeds... They have a mix of soluble and insoluble.

00:19:04: That means they're very exciting And very rich in fiber!

00:19:08: Two tablespoons already has about ten to fifteen grams So you don't actually need much of it.

00:19:17: On the other hand, of course chia seeds also expand significantly when you cook them.

00:19:22: That means that you get a lot volume.

00:19:24: so imagine it!

00:19:25: You notice with chia seeds they expand but are still quite firm somehow and that's just the insoluble part.

00:19:34: Then something like legumes or beans lentils chickpeas Has also become very exciting lately.

00:19:42: I think you shouldn't forget that they're also rich in what's called FODMAPS.

00:19:45: That means they just cause bloating and many people right?

00:19:48: You have to see how you react to them yourself, that's a super individual topic.

00:19:54: Especially something like kidney beans met.

00:19:56: Many people just don't tolerate them so well if they rely solely on them For their for the fiber intake.

00:20:02: but these three are great all-rounder.

00:20:05: why?

00:20:05: because they're very rich in resistant starch and that's also great for this fermentation, right?

00:20:10: So really super useful.

00:20:12: And at the same time these things are usually also very high on protein.

00:20:16: That means you kind of kill two birds with one stone.

00:20:19: Then classic root vegetables like chicory or onions have a lot of inulin.

00:20:25: many people know that too.

00:20:26: it Also causes bloating some people.

00:20:28: It is also in many gut supplements.

00:20:31: They called fructans But in principle also super good for beauty rate production, right?

00:20:37: So chicory onions Inulin and general very good for Beauty Rate Production.

00:20:45: Then green vegetables broccoli or leafy vegetables so something like spinach Right have a lot of mainly insoluble fibers but Very very rich polyphenols.

00:20:57: Of course they also have many exciting effects that are very positive but here we're more in the insoluble range with green vegetables just so you can picture it.

00:21:06: Whole grains also tend to be mainly insoluable, right?

00:21:09: That means wheat, rye, wild rice, nuts.

00:21:15: seeds are relatively high on fiber too.

00:21:20: I think that's also mainly insoluble...but a mix!

00:21:23: But mainly ins soluble unfortunately i didn't write it down and Which mainly occurs in the shells, which is also a very interesting fiber.

00:21:33: at The same time of course you also get a lot of healthy fats.

00:21:35: So Also great way to build up your insoluble fiber and bring a positive effect at the same Time.

00:21:42: And then last but not least what I think a lot people are already using our psyllium husks?

00:21:48: um...and those are practically only soluble fiber.

00:21:53: eighty five percent Of it so very very rich.

00:21:55: You actually need very little volume and you have almost everything in fiber.

00:21:59: That means you take a teaspoon full and already have five grams.

00:22:02: You put two teaspoons in the glass of water, chug it into morning... ...and then you'll probably realistically get the remaining twenty to twenty-five grams throughout your day just through normal diet right?

00:22:13: Yeah I'd say something about that.

00:22:14: so psyllium husks!

00:22:17: Once i had ordered powder at the beginning and thought okay.. ..I will try this now.

00:22:22: Then went ahead quite naively and put a teaspoon dry.

00:22:27: I mean, that's a nightmare.

00:22:29: You can't get off the mucus membrane.

00:22:32: It is incredibly unpleasant.

00:22:34: The second time i mixed it in a glass... ...I found extremely unpleasant too!

00:22:40: And now I've ordered capsules and there you have to resort more capsules.

00:22:46: They're usually like eight hundred fifty That one gram.

00:22:50: So your recommendation is four or five capsules per day.

00:22:55: That's like the recommendation.

00:22:57: I think that...I otherwise eat a very high-fiber diet, so i think it is fine.

00:23:01: but yeah..that's a caveat right?

00:23:03: So my recommendations are definitely towards capsules and not towards powder because that is really horrible you can't!

00:23:09: I found this quite interesting.

00:23:10: My girlfriend kind of started buying psyllium husks again about one month ago And just chugging them in the morning.

00:23:17: Really two teaspoons.

00:23:18: She actually takes ten grams every day.

00:23:20: then said she will join In.

00:23:22: The first time was really disgusting too But then I didn't find it bad at all anymore.

00:23:26: And now, It doesn't bother me at all any more but you really have like a jelly right?

00:23:29: So kind of like... What's in gummy bears?

00:23:33: what is called again?

00:23:34: Gelatin!

00:23:35: Exactly its a bit gelatinous than and that is off course.

00:23:38: yeah so not great..but what i found really disgusting once had like a gut drink.

00:23:44: That also has fennel which was supposed to be super soothing effect on the gut and this combination of fennels smell and jelly.

00:23:52: Ah, that was... I mean i almost threw up every morning.

00:23:54: So that's too intense!

00:23:56: Uh..I think everyone has their own personal way of dealing with it.

00:24:01: Everyone has to test out for themselves.

00:24:03: I mean, psyllium husks aren't expensive.

00:24:05: Worst case you just don't use them right?

00:24:07: Yeah It is really cheap.

00:24:08: but in anycase- I didn't experience the positive effect at all And uh....i can't do it.

00:24:14: Maybe if you mix into something like a yogurt or some kind of bowl u make its probably okay.

00:24:21: But otherwise,

00:24:23: how do the capsules compare in price to the powder?

00:24:27: It's about forty to fifty percent more expensive.

00:24:30: only

00:24:30: that much.

00:24:30: Okay because I thought it would be worse because psyllium husks themselves are incredibly cheap and putting them in capsules usually adds a huge markup.

00:24:37: right okay then?

00:24:39: no so that is definitely within reasonable limits.

00:24:42: yeah

00:24:43: exactly now dietary fiber has as you already hinted at the beginning one topic could wait weight loss simply because of this stronger satiety effect, because of the slower intestinal transit.

00:24:58: That is I think an important point.

00:25:01: then blood sugar can also play a role so... The glycation in the body and insulin response.

00:25:07: it's relevant for that too!

00:25:08: It's also mediated by these small signaling molecules acetate propionate butyrate.

00:25:15: we have the cardiovascular system as a relevant point with cholesterol which can also be influenced by oatmeal and we still have the gut itself.

00:25:27: Gut health, microbiome colon cancer too.

00:25:31: there's also comparatively good data showing that a high fiber diet has a very positive effect here.

00:25:39: inflammation is of course also a topic but let's start perhaps with satiety.

00:25:49: The data is, in my view relatively good.

00:25:52: I mean of course it's all just observational again right that has to be said.

00:25:56: but i mean there's also a certain logic behind it.

00:25:58: so it's functionally logical and therefore you can assume that probably helps as a positive effect And I talked about this at the beginning.

00:26:07: So soluble fibers primarily they form like a jelly Right?

00:26:13: That just coats the mucus membranes.

00:26:15: So on the one hand, that means the stomach takes a bit longer to actually empty the food into the intestine.

00:26:21: That means this stomach is stretched a little bit longer right?

00:26:24: This means it stays in its stomach for more like with the GLP agonists who have come out now those injections or weight loss shots which basically also just cause gastric emptying to take longer Right!

00:26:36: It's very important effect of it and you feel full longer.

00:26:39: But if only get these soluble fibres ideally with a meal in the large amount of other things too.

00:26:48: Because if you only take psyllium husks, ten grams they won't fill your stomach significantly.

00:26:54: and if then eat super high carb meals two hours later whatever that's also super high calories it wont do much good anymore because still be flushed through just as quickly before right?

00:27:05: That means have to combine somehow.

00:27:07: there we are again like grandma who always made salad for me.

00:27:10: I mean all makes sense.

00:27:13: You definitely have to pay attention to that because otherwise this effect just won't happen, right?

00:27:17: But it does that for one.

00:27:19: And on the other hand... It obviously has the advantage that can prevent those glucose spikes a bit.

00:27:24: It will simply lead to carbohydrates being absorbed less rapidly which is what we want.

00:27:30: when we lose weight.

00:27:30: We want to absorb fewer carbohydrates, absorb fewer calories and fiber can help us with that too especially this jelly gel.

00:27:40: In addition to this mechanical mechanism meaning that the stomach stays full longer, gastric emptying is slowed down.

00:27:49: There's a second effect and as I said earlier the propionate and acetate also enters bloodstream and then distributed throughout the body and metabolized there The acetate goes into brain which ensures in hypothalamus where the hunger center is located the satiety signals are amplified a bit.

00:28:13: So there's not only this mechanical effect, but also additionally biochemical or central nervous system effects that you can factor in... I think the mechanical effect is significantly more potent and has to be said too.

00:28:28: so the acetate alone will have this effect on the hypothalamus But it certainly much smaller than the purely mechanical effect of delayed gastric emptying.

00:28:38: And when it comes to blood sugar regulation, biochemical similar topic there.

00:28:43: It's acetate and propionate which both go into the blood.

00:28:47: they are then flushed into the liver flushed into adipose tissue in two immune cells uh... and directly insure better.

00:28:54: um insulin sensitivity their meaning we're more sensitive to insulin clear glucose more easily put less strain on the pancreas and also provide a slight boost for fat burning.

00:29:07: But then again, that's also connected right?

00:29:09: Because when you have high insulin You can't burn fat.

00:29:12: if the insulin than stays within limits Fat burning is made possible Again in the first place.

00:29:17: That means of course one condition slightly influences The other.

00:29:21: but fundamentally these effects are Also well studied Right.

00:29:25: they are based on the One hand on mechanical effects because When this film coats the intestinal barrier when transit Is a bit slower.

00:29:32: Then Of Course the carbohydrates Are also absorbed more slowly.

00:29:36: Then the blood sugar doesn't suddenly shoot way up and then drop again causing cravings, but the glucose simply enters the bloodstream more slowly.

00:29:44: The body can handle it better.

00:29:46: that doesn't mean this shouldn't be a free pass.

00:29:50: to still eat an incredibly high amount of carbohydrates, sugar or whatever because it's still enters the body?

00:29:57: It just changes the dynamics right.

00:30:00: so in

00:30:04: Question of timing too, right?

00:30:05: I mean it makes a big difference whether you have this high carb meal in combination with a High fiber meal or not.

00:30:11: Yeah definitely for sure.

00:30:13: You can probably use that as a good hack to say okay There's an event party birthday party there's cake.

00:30:21: if you don't usually eat that much sweet stuff And you eat high-fiber beforehand or take psyllium husks or whatever which simply have this effect and then you eat the piece of cake.

00:30:34: Like I said, it shouldn't give the impression that you can eat whatever you want and uh... The carbs still get absorbed.

00:30:41: It's just at the blood sugar curve gets a bit flatter.

00:30:45: And maybe a word on GLP-One medications?

00:30:50: Its becoming more common to see GLP One supplements.

00:30:55: These GLP one supplements don't contain semi-glutide or tear zephytide So none of those pharmacological active ingredients, that wouldn't even be allowed or possible.

00:31:07: But they are very often just fiber supplements which simply have exactly the effect we just described right?

00:31:14: In the end it's a fancy way of getting fiber when it comes to these supplements and they certainly have their place because less absorption, flatter blood sugar curve better for insulin and sugar metabolism.

00:31:32: And so on and so forth.

00:31:33: So it's definitely worth integrating that into your diet.

00:31:38: but we also said earlier in all these examples We went through starting from legumes to beans and so on the natural composition of food is In most cases much better than any fiber supplements or drinks Add on top of your diet.

00:31:57: So it's much better to rely on a natural nutrient matrix and Not do it with these GLP one supplements, but just eat a salad beforehand And so on and so forth.

00:32:15: And that's mainly about LDL.

00:32:29: There, we just talked about acetate and propionate.

00:32:32: Now let's talk just about propionates because it influences cholesterol synthesis in the liver.

00:32:38: That is why this effect has on cholesterol but watch out!

00:32:44: Small effect...

00:32:45: So if you were to eat a very low-cholesterol diet which Which you wouldn't generally recommend anyway, right?

00:32:50: Because cholesterol is important to get from food too.

00:32:52: That means even with eggs and stuff.

00:32:54: You don't necessarily have to drive yourself crazy What.

00:32:58: what I think i also read which I don't Think we wrote down here Is that it can theoretically Also bind cholesterol in food.

00:33:05: Right!

00:33:05: Thats of course another thing.

00:33:06: So its simply let's say flushed out again.

00:33:10: Even though this effect is probably not huge It is what it is, and its measurable.

00:33:15: And also been proven in studies that LDL levels drop when you eat a high-fiber diet the way around right?

00:33:22: That's definitely really cool!

00:33:25: The binding effect happens via bile acids because these viscous fibers bind the bile acids... ...and bile acids are in away recycling mechanism for cholesterol in digestive system.. ..and when this bile acid are bound they can't be reabsorbed.

00:33:40: You get a small but nice LDL tuning as you could call it.

00:33:44: But exactly, It's just tuning and only small and nice not big and strong.

00:33:49: Exactly now data for the gut Gut health especially when it comes to cancer colon cancer which has become incredibly common in recent years In recent decades Especially among young people And its becoming more and more common.

00:34:06: so incidents Is constantly going up.

00:34:09: year after year.

00:34:10: it gets almost higher that especially young people and we mean people under fifty somewhere in their thirties forties suddenly.

00:34:19: Get colon cancer and bowel cancer.

00:34:20: colon is always the last part of the gut

00:34:23: large intestine large

00:34:24: intestine exactly to put it in plain English.

00:34:27: that fiber can also help with prevention there right you always have to add.

00:34:32: It seems to be that way, right?

00:34:34: And of course it's partly assumed that it might do debuterate.

00:34:37: That is incredibly important for the mucosal cells themselves to stay healthy.

00:34:43: Also they seem to help fiber and lower pH value a bit which tends too high also goes up with dysbiosis Which you don't really want either because in turn promotes inflammation so on.

00:34:58: You are definitely in position where see okay...it does something.

00:35:02: But the causality isn't one hundred percent clear yet, I'd say right.

00:35:05: So there is like a good data set available to say okay that's definite causality but they are somehow connected and it's at least plausible and logical.

00:35:15: because sure if theres less butyrate mucosal health probably also poor And then mucosa has be healthy To not develop carcinogenic meaning cancer cells Right?

00:35:28: In that sense It makes sense.

00:35:30: Same bias as with the very large cohort studies at the beginning.

00:35:35: You won't be able to do an intervention study over twenty, forty, sixty years where you give more or less fiber and then look at whether there is more-or-less colon cancer.

00:35:44: Again it's simply about this plausible derivation that everything these short chain fatty acids do what soluble and insoluble fibers in the gut Is good for gut health?

00:35:57: And a healthy gut is less likely to get sick, or you're less likely have abnormal cells.

00:36:03: Now of course there are still some familial syndromes right?

00:36:06: There's FAP syndrome for example and so on and so forth.

00:36:12: whether fiber has a big effect their or not Is up in the air because they're... The problem isn't it gut itself but genetics behind it.

00:36:20: But we don't want go too deep into that now.

00:36:23: A last perhaps Quite relevant point because we also talk so much about longevity is inflammation Because We know that over time many people probably the vast majority of People develop this mild chronic inflammation.

00:36:39: Also called inflamaging, we also did an episode on that and fiber can also contribute to keeping This inflammation as low as possible or at least ruling out The gut as the source as much as possible.

00:36:54: So We've also seen in studies that if you have more of these short chain fatty acids, then you'll also have lower low interleukin-six.

00:37:02: Lower TNF alpha, lower HSCRP.

00:37:08: That means all these exciting inflammatory markers are lower and people who eat a high fiber diet Who have high levels of the short chain?

00:37:15: Fatty acids especially butyrate And that's why eating a high fibre diet is also an important longevity lever.

00:37:22: it has to stay within limits.

00:37:24: At the beginning, we talked about thirty five to fifty grams which according to studies is the recommended amount.

00:37:30: Theoretically it could be a bit more but many people simply get digestive problems.

00:37:35: that means you have to pay little attention yourself and see if works for your not

00:37:42: just repeat DGE recommends over thirty grams.

00:37:46: ideally right?

00:37:54: We say ideal is probably thirty-five to fifty, right?

00:37:58: If you really want to manage it and really live this fiber maxing.

00:38:02: As you already said over seventy... It's probably the case that disadvantages start out way again because just gets uncomfortable.

00:38:09: but also super individual with a skill build up And if you've been eating a ton of salad for ages then its quite possible.

00:38:20: theoretically managing over eighty grams Right.

00:38:23: But it's also enormous.

00:38:24: how much volume you have to consume for that, right?

00:38:26: So if you don't do at all just through psyllium husks and pounding down fifty grams of psyllum husks every day is definitely not the way to go either.

00:38:34: No absolutely not.

00:38:35: That's perhaps another important point.

00:38:38: If so You should also start slowly with this fiber Not...if you've heard a podcast episode somewhere maybe It was ours.

00:38:46: Check your fiber needs And realize okay For me its only ten grams.

00:38:50: Now let make it forty right away.

00:38:51: That's probably not very well tolerated.

00:38:53: You have to be careful that it doesn't lead to constipation because you also have to drink a corresponding amount, you mustn't forget that adequate fluid intake especially with these swelling components with the soluble components Because otherwise that can quickly turn into constipating and your'e doing yourself any favours there either.

00:39:10: thats why you should ease in to slowly increase the fibre content.

00:39:14: And then I think you'll get pretty good natural start into the fiber-maxing topic, which you don't have to take to the extreme.

00:39:22: The most important thing when we go from theory to practice is certainly that as already said You rely on natural sources.

00:39:31: We actually have an incredibly large selection right of vegetables Of fruit of whole grain products.

00:39:38: be careful with whole grain product they are not always so.

00:39:44: So you shouldn't eat too much wholegrain Um, either with legumes.

00:39:48: Uh you have to look a bit at tolerability.

00:39:52: vegetables are usually relatively well-tolerated.

00:39:55: then there are nuts.

00:39:56: so You can orient yourself So broadly that nobody gets bored With the high fear of

00:40:02: diet.

00:40:02: definitely but it's often Of course also a bit more effort in preparation right?

00:40:07: It's something That is often not so readily available if you buy yeah ready meals Right um its anyway even If Fiber we haven't even said that yet.

00:40:16: That's a good point.

00:40:17: fiber when it's processed, right?

00:40:20: So for example the difference between whole Whole rolled oats and crushed ones is huge.

00:40:28: so actually The fiber effect of instant oats Is much much lower than that have uncrushed normal rolled Oats Right makes a huge difference And people underestimate that a lot.

00:40:40: So something like that is of course also an issue.

00:40:41: That plays into it.

00:40:42: and what often off, What is often?

00:40:44: Also the reason that if you don't Cook yourself You don't get that much fiber in right.

00:40:49: so little things like that.

00:40:50: but yeah.

00:40:51: But you can also Expand your existing diet quite well I think you can snack on nuts In between.

00:40:58: If you buy a salad somewhere you Can also buy some seeds to sprinkle On top.

00:41:04: uh...if you Get lunch Somewhere I don't know, here in Bergam Leim there's a wide selection of very unhealthy things i'd say and also very processed thing.

00:41:15: There is

00:41:15: definitely almost nothing healthy

00:41:18: Exactly!

00:41:19: You always have to make sure you might bring a component from home... ...you just bring a piece whole grain bread or you prep some quinoa and add little quinoas.

00:41:28: So like with so many things that one has to want too it's definetely possible to integrate without buying thirty-five separate products and otherwise you can just try it with, I don't know, psyllium husks.

00:41:43: Let's put them that way?

00:41:44: Simply because they're so cheap um... And uh.. They also come in capsules.

00:41:48: So you could integrate quite well into your daily diet.

00:41:53: Second a second exciting hack is the one when comes to resistant starch.

00:41:59: There this principle cook cool eat What does actually?

00:42:04: Yeah i do it too rarely but In principle, it's like this you can of course.

00:42:08: So the classic I'd say filling side dishes right.

00:42:11: so rice potatoes You usually heat them.

00:42:16: So you cook them and then you eat them warm Right after with your dish Say with some meat or whatever else?

00:42:23: You made with it, right And that's actually not so ideal because then all the starch in there.

00:42:29: So all the carbohydrates are i'd say super short chain and Can be absorbed super well by the body.

00:42:34: That means you also get a bigger glucose spike, and accordingly also not the possibility that it somehow ends up in a large intestine can still be fermented there.

00:42:44: So what do you do?

00:42:45: You cook it then let cool down completely ideally even in fridge And its best to not reheat afterwards.

00:42:52: That means eat cold Then have advantage that resistant starch has formed.

00:42:57: This resistance starch is on one hand of course not absorbed so well by body meaning actually ends up And our gut bacteria love that.

00:43:06: That's basically the ideal prebiotic and it can be fermented very, very well.

00:43:10: It means they produce an enormous amount of butyrate, propionate... ...and what was the other one?

00:43:15: Acetate exactly!

00:43:18: So this is actually super cool But you have to eat it cold.

00:43:22: The problem if you reheat then the resistance starch also reverts back.

00:43:28: Then there will less resistant starch.

00:43:30: again I think its still better than first heating.

00:43:32: Don't pin me down on that But it's definitely not like you have the same amount of resistance starch as when you eat cold.

00:43:41: Because resistant starch is actually a good thing, even if name might not suggest that.

00:43:47: Now we also need to give our two cents on all the poppies and whatever else in this world.

00:43:53: Those are namely these fiber drinks That can be found everywhere in Germany.

00:44:00: You get them relatively easily now It isn't special anymore.

00:44:03: Otherwise, you can also order them online.

00:44:04: These are drinks that usually have something in the range of four to nine grams or fiber per can is usually three hundred thirty milliliters right as you classically know it and they Are supposed to help You reach your daily fiber goal more easily.

00:44:25: at first glance.

00:44:25: if we now We learned earlier okay?

00:44:28: The average German consumes eighteen grams a fiber per day.

00:44:34: The DGE recommends thirty, we recommend forty.

00:44:37: so that does make a contribution right?

00:44:39: If I drink like that with nine grams or five or six grams of fiber you've already tried quite a few of them.

00:44:48: Tried what was your take...

00:44:50: i've tried the mall except for American equivalents although those are usually really bad jokes anyway because there's Usually still sugar in them and they only have like two or three grams.

00:44:59: It feels like so.

00:45:00: that is then again somehow homeopathic.

00:45:03: but Two quite good things I've actually come out now, I don't know Don't remember what the third German one was called.

00:45:08: That also came out recently.

00:45:10: But the two big ones are definitely super pop Pamela Rife's behind that one.

00:45:15: And they were launched especially in DM The special thing there as i think They Have Like six Or seven Grams of fiber Six?

00:45:23: I Think six!

00:45:26: apple cider vinegar in them, which is also supposed to have a few positive properties on the gastrointestinal tract and principle.

00:45:34: Right?

00:45:34: Plus blood sugar too right.

00:45:35: plus

00:45:36: blood sugar they say so a decent one.

00:45:39: it's not huge.

00:45:39: So Apple Cider Vinegar is not a cure all but per se.

00:45:42: It something relatively healthy.

00:45:46: Be careful there with people who already Have reflux or Something that can sometimes Also cause difficulties.

00:45:51: But Sometimes it Can also be Positive because Reflux Can also Be Due To Having A Too Low Rather a too high pH and not that it's not acidic enough.

00:45:59: So super different.

00:46:01: Anyway, I don't want to lose you there.

00:46:02: It tastes very good.

00:46:04: I like it a lot.

00:46:05: Um i also really liked to drink at.

00:46:07: my girlfriend always buys it now She's a big Pamela fan of course.

00:46:12: In any case we drink it it tastes good And it's also somehow a good way To be honest.

00:46:17: anything for me?

00:46:18: I don' t wanna lose You know if he just vary taste as real good.

00:46:19: Like it a Lot.

00:46:21: um I Also really like to drink it.

00:46:23: My girlfriend Always buys it Now She's a big Pamela fan, of course.

00:46:26: In any case we drink it It tastes good and its also somehow A good way.

00:46:32: To be honest I didn't feel Any crazy benefit from it though Like i tell you now When I take psyllium for example Then...I do notice a difference Somehow Even if only subtle And don't feel amazing afterwards But definitely noticed with bowel movements.

00:46:47: Bowel movement That makes the difference right?

00:46:50: And I didn't have that, so you get it.

00:46:51: So it's just a super pause experience right?

00:46:53: How is he girlfriend there soon looking for this now?

00:46:57: This disease has so many processing issues still happening around It.

00:47:00: That's why i'm still a bit skeptical.

00:47:01: but they taste good and it's definitely better to buy than a soda.

00:47:03: Right I strongly assume so.

00:47:06: But the tastes like soda or something.

00:47:12: not my thing at all To be honest someone who likes to drink that kind of thing regularly anyway.

00:47:17: okay sure then fizzy is probably the right place to go, but if you prefer slightly more unusual flavors than super pop it's definitely more exciting.

00:47:25: And with fizzy there's also a bit of a prebiotic blend in there so different fibers and I think there's Also a probiotic in their um...and they say okay that's why It's much better Right?

00:47:36: In The end exactly same thing.

00:47:39: But what missing at the end Is uh..the apple cider vinegar.

00:47:47: The takeaway message from that could be you don't need any of it.

00:47:51: But I mean, You can also just stick to what's already available everywhere anyway right?

00:47:57: i think we are in a very fortunate position In Germany or Europe in general To find very good products in the supermarket in terms of like vegetable quality fruit quality and so on this fiber content with a normal diet.

00:48:18: But I also think that there's nothing wrong with drinking it every now and then, having a fiber drink every now-and-then if you like the taste anyway...I don't think it makes sense to do it everyday.

00:48:31: That should just be kept within limits because supplement is always less good let say than If You Just

00:48:41: Consume

00:48:41: The Original The original simply because the nutrient matrix is different, but I think there's actually relatively little against supplementing.

00:48:51: And that's probably why they have a right to exist and are well used by people.

00:48:54: Because i think we're also all very keen on always getting quick wins and achieving as much as possible with As Little Effort as Possible and something like That fits quite Well into the narrative?

00:49:07: Yeah!

00:49:07: I mean the problem up until now has Always been...and i think thats Also the reason Why these products will work well.

00:49:12: The problem up until now was always okay, if you wanted to supplement fiber You basically always ended up with psyllium husks or inulin or something Most people with psylium husk right and that's just not that great.

00:49:24: so That is also extremely difficult for you.

00:49:27: You said And I think a lot of people feel that way because it just kind of swells Up.

00:49:31: It's just a bit gross Right?

00:49:32: I mean If you're not used to it and They solve this problem right they solve A really big problem namely it tastes good And yet you still get those six to ten grams of fiber that you take additionally and sure, You then increase your fiber intake.

00:49:47: Let's say from eighteen on average two twenty eight and Sure potentially That might really have a positive effect right?

00:49:54: We don't know yet we have to observe it.

00:49:56: But I think if someone has difficulty with fiber intake Has absolutely no time let's say has absolute No desire to make an effort there.

00:50:04: Then you can test It for a month and also see okay how do bowel movements develop?

00:50:08: How does my gastrointestinal transit develop?

00:50:10: Do I feel good about it is doing me.

00:50:12: Good, or does it actually have no significant effect?

00:50:16: and i would definitely Assume that its probably not as effective As say psyllium husks That you would potentially need more.

00:50:24: but then You also Have a lot of things in these drinks again that are like super processed where you wonder okay Does It have to be right?

00:50:30: the sweeteners?

00:50:31: there Are still uncertainties There Right I mean we Also Discussed That In The Sweetener Episode.

00:50:36: Overall All clear for now, but still we don't know really on a micro level.

00:50:44: Let's say if that might not be so good in the long term after all right?

00:50:48: We just don't.

00:50:48: no it's simply not ruled out.

00:50:50: and Now drinking something like that every day I Don't know.

00:50:53: i mean personally i wouldn't do It.

00:50:55: No me neither.

00:50:56: But convenience sells.

00:50:58: i think That's A Good Way to Sum it up now To wrap Up a Few.

00:51:04: yeah Tips i would Say.

00:51:06: We already said, if you want to increase fiber always increase water consumption as well.

00:51:12: So fiber always needs liquid due to these swelling properties.

00:51:17: You don't want to get constipated.

00:51:18: so definitely drink enough too.

00:51:20: That's very important.

00:51:22: Exercise is also a good combination right?

00:51:25: So yeah Fiber alone Is nice for gut health and for gut motility.

00:51:32: the ability of the gut to move and, uh, to transport.

00:51:36: The gut contents further moving supports that too?

00:51:39: That means it's always smart.

00:51:41: combine.

00:51:41: both basics are not overridden by anything we discuss here in the pod podcast.

00:51:47: nutrition exercise on so forth is still the most important thing um.

00:51:52: And if you have a very sensitive gut don't go all out and jump right in but take it easy first.

00:51:58: maybe start with cooked vegetables Prefer soluble fibers so that the gut is not immediately strained too much or overloaded.

00:52:05: That's quite good, I think.

00:52:07: And if you somehow notice that you don't Tolerate something Don't despair right away.

00:52:13: there are so many different fibers.

00:52:15: then just try something else and i think everyone Finds a way forward to some extent.

00:52:22: yeah maybe also pay A bit of attention To use cases Right?

00:52:25: I mean depending on what do You actually want to achieve Do you have a problem with the gastrointestinal transit in general, then?

00:52:31: You need more bulk which means.

00:52:33: More insoluble fiber if you want to make sure that yeah... That the absorption of carbohydrates of glucose is reduced than soluble fibers are more interesting.

00:52:46: If you want To feed your microbiome and resistance starches very Interesting right.

00:52:50: so Then also think A bit.

00:52:51: what Is actually What do I Think?

00:52:52: it's my Problem.

00:52:53: let's put It that way.

00:52:54: And maybe as a small caveat if you already Have severe gut problems, right?

00:52:59: Be it like SIBO.

00:53:01: So if you really have a bacterial overgrowth in the... so too many bacteria in the small intestine which shouldn't be the case then It can also be that if you then consume a lot of resistance starch or something That this might even have a very negative effect.

00:53:16: You'll also have to consider that A bit!

00:53:18: That means especially If you already Have a problem there that is somewhat I'd say a Bit more out-of hand Or have a chronic inflammatory bowel disease Then you should always discuss that with a coach somehow because fiber can sometimes also do a bit of damage there if it's too much.

00:53:33: Right?

00:53:33: And yeah, just keep that in mind and decide for yourself.

00:53:38: to how is it?

00:53:40: for what are your personal life circumstances?

00:53:42: Yeah very important.

00:53:45: If there are any other questions about fiber or fiber maxing, as it's also fancy called then please just write an email to podcast at beyondlife.de Or comment on Spotify Apple Podcasts YouTube and so on and so forth.

00:54:01: we'll look at It.

00:54:01: We're happy to answer or will do another Q&A episode And I really enjoyed talking About it.

00:54:09: Yeah, that's always a great topic.

00:54:10: fibers very rewarding right?

00:54:12: Fiber is very rewarding.

00:54:15: really get a lot out of it.

00:54:17: Tonight, I'm going to make potatoes using the Cook Cool Eat principle and just prep them for tomorrow.

00:54:25: so thanks for listening!

00:54:26: Thanks for watching.

00:54:27: thank you Max and see you next time.

00:54:29: very good yeah thanks and bye.