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Episode 45: Importance Of Dietary Fiber In Obesity


Importance Of Dietary Fiber In Obesity

According to the 2020-25 Dietary Guidelines for Americans, the daily fiber intake of Americans is inadequate. We all have heard about the importance of fiber at some point in time. In this episode, we take a deep dive into how fiber works, its different types, and how it actually benefits our overall health.

Dr. Richa Mittal is a board-certified physician in Obesity Medicine and Lifestyle Medicine. She also runs a direct care membership practice with a focus on Obesity and Lifestyle Medicine. She also has a lifestyle and plant-based living course in the works.

Key Takeaways:

Tune in to this episode with Dr. Richa Mittal and learn about:

  • The science behind fiber and what it does to the body
  • Soluble and insoluble fiber
  • What gut bacteria is
  • How fiber affects gut bacteria
  • Good sources of soluble and insoluble fiber
  • The daily required intake of fiber
  • Fiber supplements

Benefits of Fiber to the Body according to Dr. Richa Mittal:

  1. It keeps you fuller for longer.
  2. It has benefits on cholesterol levels; it helps to bind cholesterol in the stool and removes it that way.
  3. It stabilizes blood sugar and reduces the risk of obesity.
  4. It reduces the risk of colon cancer.
  5. It improves metabolic and heart health.

Soluble Fiber vs. Insoluble Fiber according to Dr. Richa Mittal:

Soluble Fiber:

  • dissolves into water
  • helps to form a gel-like substance in the stomach and intestines 
  • slows digestion but also increases fullness after eating 
  • decreases spike in blood sugar 
  • found in whole grains such as oatmeal, barley, beans

Insoluble Fiber:

  • doesn’t get dissolved or absorbed
  • helps the transit of stools, bulks the stools
  • speeds things up
  • found in potatoes, nuts, whole wheat bran, beans


Dr. Richa Mittal

“As you add fiber in your diet, it’s important to not go from 5g a day to 40. But actually, work your way up, and that way your gut bacteria have a chance to acclimate, and you’re actually gonna change your gut bacteria to the ones that handle it.”

“Our bacteria and our gut eat what we eat.”

Dr. Avishkar Sabharwal

“People don’t realize that we’re more microbiome than we are human. We have more microbiota in our gut than actual human body cells.”

“You really need to incorporate more plant-based foods to meet your fiber requirements for the day.”

“It’s not really about counting the amount of grams that you’re eating; it’s just really about transitioning to more natural foods which will automatically increase the amount of fiber intake.”



Dr. Richa Mittal: Website, Twitter, Instagram, Facebook

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