Do you get enough fiber in your diet? Are you getting too much fiber? What happens if you have too little or too much dietary fiber? How often should you be passing stool? Prof Joanne L. Slavin answers all this and more on this episode of Well, Actually.

You can find Joanne at University of Minnesota and can email her at [email protected].


Copyright 2019 European Food Information Council (EUFIC)

0:00 Introduction

2:13 28g of dietary fiber per day

2:22 What is dietary fiber?

3:01 Where does fiber come from?

3:40 Why do we need dietary fiber?

4:25 Different fibers have different roles

5:18 Dietary soluble vs insoluble fiber

7:34 Do we break down fiber?

7:59 Are fibers really calorie free?

9:46 Recommended daily fiber intake

12:06 Tolerance issues with high fiber diet

13:03 Fiber rich foods

14:46 Best high fiber breakfast

15:24 Lowering glycemic index of potatoes

16:38 Side effects of high fiber diet

17:05 Too much fiber? Dose matters

17:51 Eat whole foods to keep fiber form

18:58 Why dietary fiber causes gas

21:52 Benefits of fermented foods

23:23 Proteins and sugar alcohols cause other sensitivities

23:52 Benefits of low FODmap diet

25:05 What are isolated dietary fibers?

26:11 Examples of soluble dietary fibers (gums)

26:48 Science can help change isolated fibers to lower sensitivities

28:39 Gluten sensitivities: Bread in Europe vs U.S.

31:06 Talk to your practitioner about your sensitivities

31:56 Do fiber supplements work?

34:15 Side effects of fiber supplements

36:53 Advantages & disadvantages of wholegrains

38:02 Fiber impacts weight loss?

41:06 Fiber lowers risk of heart disease, high blood pressure and diverticular disease

41:55 Fiber & the gut microbiota

43:21 Where to find Joanne online