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Fiber for Thriving Health and Athletic Performance: Q&A with Dr. Angie Sadeghi and Olympic Medalist Dotsie Bausch

Dec 21, 2024

It shouldn’t be a secret that fiber is one of the most important nutrients to the human diet for general health, optimized digestion, energy, and longevity, to name a few. Luckily, following a plant-based diet makes it easy to meet and exceed your fiber goals.

We sat down with Dr. Angie Sadeghi (Lead Gastroenterologist and Founder of Institute of Plant Based Medicine) and Dotsie Bausch (Executive Director of Switch4Good and Olympic Silver Medalist) to discuss why fiber is so important for human health. Keep reading to learn more about this important nutrient and tips to fit it into your diet.

 

Why do you feel that fiber is so critical to our mental and physical health?

Dotsie: Fiber is critical for overall health and so many people don’t get nearly enough. Most of us only take in 15-18 grams per day and the necessary amount for baseline health is at least 30 grams per day.[1] For optimum microbiome health though, 60-80 grams per day is the gold standard and what my gut doc, Dr. Angie Sadeghi recommends. Below is why fiber is so important, with the first two the most important and impactful to our overall health.[2]

Reduced Inflammation: A fiber-rich diet is associated with lower markers of inflammation, which is linked to chronic diseases like arthritis, cancer, and heart disease.

Microbiome Health: Fiber serves as a prebiotic, feeding beneficial gut bacteria. A healthy microbiome is crucial for immunity, metabolism, and protecting against harmful pathogens.

Gut Health and Digestion: Fiber aids in maintaining regular bowel movements and prevents constipation. Soluble fiber forms a gel-like substance in the gut, slowing digestion and allowing better absorption of nutrients, while insoluble fiber adds bulk to stool and helps food pass through the digestive system more efficiently.

Weight Management: High-fiber foods are often more filling and take longer to digest, reducing hunger and calorie intake. This supports healthy weight management, which is crucial for overall health.

Heart Health: Soluble fiber can help lower bad cholesterol (LDL) by binding to it and removing it from the body. It also helps regulate blood sugar levels, reducing the risk of type 2 diabetes and heart disease.

Fiber contributes to a thriving gut microbiome

Any guesses as to why Americans aren’t consuming enough fiber?

Dr. Angie: There are several reasons why this may be happening:

1—There is a significant emphasis on eating exuberant amounts of protein, with the pretense that eating more protein leads to more muscle mass. Although this is not scientifically true, and there is no linear relationship between eating excess protein and increased muscle mass, it appears true on the surface and has fooled people. Most people consume too much animal protein, which replaces other healthy ingredients on the “healthy plate,” including fiber, healthy fats, micronutrients, and antioxidants. Plus, any excess calorie, even in the form of protein, turns into fat for storage. Somehow, most people associate carbohydrates as “fattening” and think overeating carbs leads to weight again, but don’t think the same about protein. In fact, protein and carbohydrates both have the same amount of calories per gram. For example, there are four calories per gram of proteins and the same in carbohydrates. Nevertheless, people are going “low carb,” which means less fiber.

2—The science of the gut microbiome and the health benefits of fiber related to the biome is relatively new. Over the last two decades, we have discovered the importance of consuming fiber for the health of the biome, the gut cells, and overall health. Although the information is well established, it is slow to reach people, as most choose to eat a traditional standard American diet rather than what may be healthy for their health.

3—TASTE! Many people think of steak and bacon as tasty because their taste buds are used to eating them. To those eating foods high in salt and fat, veggies may seem boring and tasteless. Of course, to those of us eating plants, foods high in fat and salt taste gross, so suddenly shifting to a plant-based diet may seem boring.

4—Misinformation:There is so much misinformation about what constitutes a healthy diet today. Instagram influencers promote unhealthy high-protein diets, which can confuse the average person without medical or nutrition knowledge. This is particularly compelling when they are physically fit with a lean physique, but that doesn’t tell you about their risk of heart disease and colon cancer. Although we recently haveseen the rise of vegan athletes and bodybuilders showing that plant protein is complete and that one can achieve the same look/physique and strength as plant protein, it takes time to get the message across

5—Industry: The meat and dairy industry does a good job glorifying meat and dairy, but there is no industry pushing fiber-rich foods such as legumes and tofu.

 

What are some of your favorite plant-based sources of fiber?

Dotsie: Only plant-foods contain fiber. Meat and dairy do not. My favorite go-to’s are these: apples, berries, pears, kale, Swiss chard, broccoli, cauliflower, Brussel sprouts, beets, sweet potatoes, lentils, edamame, chickpeas, black beans, oats, wild rice and flaxseeds, chia seeds and nutritional yeast, which I sprinkle on my salads and soups. I focus on getting more soluble fiber than insoluble fiber because it reduces LDL cholesterol and helps to balance my blood sugar. And for those who are trying to lose weight, soluble fiber slows digestion, which makes you feel full longer.[3] But both soluble and insoluble fiber are important for overall health, and eating a variety of plants will ensure you are getting both in your diet.

Berries are a great source of fiber

 

What are some convenient ways to consume fiber on the go, whether a person is cycling or running errands?

Dotsie: Consuming different forms of fiber makes it convenient to hit your daily intake goal and help you meet your nutritional needs depending on the situation. For example, if I’m running errands, MadeGood bars, gomacro, or Laird Superfoods bars contain a few grams of dietary fiber and have a reputation as an allergen-friendly snack, especially as a dairy-free, vegan option.

If I’ve already eaten and simply need to boost my fiber intake through supplementation, a vegan fiber gummy (or other form of fiber supplement) is my choice for convenience. I like MaryRuth’s brand, Sunwarrior prebiotic fiber and Balance of Nature fiber & spice, though the market for vegan fiber supplements has exploded in recent years, so there are many.

I will say though, I would never consume much fiber at all while exercising. When we are at effort, our body needs glycogen as fuel, and consuming fiber on the bike could create gut distress.

 

Has fiber impacted your performance as a cyclist? If so, how?

Dotsie: Yes, absolutely fiber has had a positive effect. If I consume a high fiber meal the night before a hard workout, I find I experience a much more slow and steady energy release the next day and I also have improved glycogen stores. I also know fiber improves nutrient absorption, and a healthy gut, supported by fiber, allows for better absorption of nutrients like iron, magnesium, and B vitamins, which are essential for athletic performance.

 

Any advice for folks looking to up their fiber intake?

Dr. Angie: A recent study of Southeast Asians who immigrated to the US showed that due to dietary acculturation, people who migrate to the US from SE Asia lose their gut microbiome diversity, particularly the fiber-degrading microbiome called Akkermansia.[4] Most people don’t know, but the gut microbiome, rather than the pancreatic enzymes, breaks down fiber. This may be why some people can’t digest fiber and feel bloated after consuming fiber. They lack the “digestive machinery” required to break down fiber, which is the gut microbiome, rather than the gut digestive enzymes.[5] Rather than giving up, they should slowly increase dietary fiber and allow their gut microbiome to adjust.

If you want to increase dietary fiber, speak to an evidence-based plant-based dietitian, athlete, chef, or doctor rather than the average person regurgitating the status quo. Take your time, slowly increase dietary fiber, and eat various fruits, vegetables, nuts, seeds, legumes, and grains. Unlike what the industry has led you to believe, some processed vegan foods with many ingredients (healthy ingredients) are healthy. Take Beyond Meat, for example. It looks like a burger and tastes like a burger, but the meat industry is trying to destroy the product, deeming it unhealthy processed food, and it is working. They make it seem like Beyond Meat is unhealthy but it’s much healthier than cow’s meat. So, if the taste of meat is what you are missing, start eating vegan alternatives because they are healthier, and help you transition.

Looking for high-fiber recipes? Here are some of our favorites:

Dotsie’s Superwoman Bowl Recipe

Easy Indian Dahl

Protein-Packed Mediterranean White Bean Salad

Dr. Angie Sadeghi

Dotsie Bausch

REFERENCES →

      1. Quagliani D, Felt-Gunderson P. Closing America’s Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit. Am J Lifestyle Med. 2016;11(1):80-85. Published 2016 Jul 7. doi:10.1177/1559827615588079
      2. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre. Nutrients. 2020;12(10):3209. Published 2020 Oct 21. doi:10.3390/nu12103209
      3. Lancaster SM, Lee-McMullen B, Abbott CW, et al. Global, distinctive, and personal changes in molecular and microbial profiles by specific fibers in humans. Cell Host Microbe. 2022;30(6):848-862.e7. doi:10.1016/j.chom.2022.03.036
      4. Vangay P, Johnson AJ, Ward TL, et al. US Immigration Westernizes the Human Gut Microbiome. Cell. 2018;175(4):962-972.e10. doi:10.1016/j.cell.2018.10.029
      5. Ma W, Nguyen LH, Song M, et al. Dietary fiber intake, the gut microbiome, and chronic systemic inflammation in a cohort of adult men. Genome Med. 2021;13(1):102. Published 2021 Jun 17. doi:10.1186/s13073-021-00921-y

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