How I Eat 60 Grams of Fibre a Day as a Doctor

https://www.dralexnewsletter.com/ Join the community by signing up to my daily newsletter! Practical health advice, straight to your inbox, every morning. Could you actually eat three times the average person's fibre intake without touching a single supplement or protein bar? I sat down one evening and worked out exactly how much fibre passes through my plate on an ordinary day, and the number surprised even me as someone who spends a lot of time thinking about gut health, digestion and bowel disease prevention. The official targets in the UK and America sit lower than most researchers working in this area would actually recommend, and in this video I explain why. I walk through what the population data says about fibre intake and disease risk as it climbs well past the guideline, then take you to parts of the world where intakes several times higher than ours are completely ordinary. From there I break down which foods genuinely carry serious amounts of fibre, since the ones that feel fibrous in your mouth are often doing very little work at all. Then I add up an entire ordinary day of my own eating out loud, meal by meal, so you can see exactly where the number comes from rather than just taking my word for it. In this video you'll learn: -How much fibre I actually eat in a day and where it comes from -Why thirty grams in the UK looks more like a floor than a target -What happens to heart disease, diabetes and bowel cancer risk as intake climbs -Which populations around the world eat two or three times what we do -The single food doing most of the heavy lifting at almost every meal -Why a crunchy vegetable and a genuinely high fibre food are not the same thing -How to raise your intake gradually without upsetting your gut -When high fibre advice does not apply to you TIMESTAMPS 00:00 – Introduction 04:13 – What the Guidelines Actually Ask For 08:17 – Why Sixty Is My Number and Might Not Be Yours 12:01 – The Parts of the World Where Sixty Is Unremarkable 15:24 – The Foods That Actually Carry the Fibre 20:55 – A Completely Ordinary Day of My Food, Added Up Out Loud 29:07 – How to Build It Up Without a Rough Fortnight REFERENCES Carbohydrate quality and human health: a series of systematic reviews and meta-analyses https://pubmed.ncbi.nlm.nih.gov/30638909/ Gut microbiome of the Hadza hunter-gatherers https://pubmed.ncbi.nlm.nih.gov/24736369/ Coronary atherosclerosis in indigenous South American Tsimane: a cross-sectional cohort study https://pubmed.ncbi.nlm.nih.gov/28320601/ Fat, fibre and cancer risk in African Americans and rural Africans https://pubmed.ncbi.nlm.nih.gov/25919227/ American Gut: an Open Platform for Citizen Science Microbiome Research https://pubmed.ncbi.nlm.nih.gov/29795809/ Dietary fibre, whole grains, and risk of colorectal cancer: systematic review and dose-response meta-analysis of prospective studies https://pubmed.ncbi.nlm.nih.gov/22074852/ Disclaimer: This is not personal medical advice and does not override what your doctor says. #dralex #doctoralex #fibre #guthealth #nutrition #healthyeating