Eating Enough Fiber? | The Exam Room

[@patrickdaugharty7475]

It took my wife and I, eight years of eating vegan before we cleaned out the house of ALL processed foods. In less than 6 weeks of eating truly WFPB, SOS free I lost 20 lbs and my BP went from 141/95 to 102/77. My wife lost 15 and is off her BP meds. Incredible! We feel so much better, probably due to the fiber connection. Never going back. Couldn’t pay me to. Thanks. Great video.

[@SQLUniversity]

Patrick, this is just what I needed to hear!

[@sadiedavenport]

Amazing! Congrats, you guys!

[@lalita2688]

What's sos? And that is amazing

[@patrickdaugharty7475]

@@lalita2688 No added salt, oil or sugar.

[@GreenTea4Me]

@@lalita2688 Salt,oil,Sugar

[@kevinroberts6611]

Thank you so much for your show. I am age 61 and started watching in January 2021 and had total cholesterol of 319 and LDL of 239. I started a plant based diet in early January and had blood rechecked at end of March - total cholesterol of 136 and LDL of 68...THANK YOU FOR SAVING MY LIFE!!

[@irisalvares2891]

Hi.. what were your meals like?? Many thanks

[@kevinroberts6611]

@@irisalvares2891 We try to eat as much variety as possible. We try to eat 30 grams of fiber per day and eat 30 different plants (including spices like ginger, turmeric, garlic,etc) per week. We mix it up every day so it doesn't get boring

[@ValseInstrumentalist]

Every day I do a big bowl of oatmeal with dried and/or frozen berries, some walnuts, and for lunch a pile of grains beans and greens, few slices of tofu, and a smaller amount of that for dinner. Fruits as snacks. High fiber and loving it.

[@SQLUniversity]

That sounds fantastic!

[@KJSvitko]

Eat healthy and get regular exercise. Bicycles, ebikes and scooters are great options for last mile, short distance travel. Cities need to do more to encourage people to ride bicycles by providing safe, protected bike lanes and trails. Every adult and child should own a bicycle and ride it regularly.

[@chiyerano]

I really want to get an escooter myself.

[@SQLUniversity]

Hi Kenz300, I just got a step counter (an inexpensive $20 one from amazon) and over the last 8 days I have gone over 80K steps! I feel great! I do 10K+ mon - fri and then recuperate on sat + sun. I've never walked more!

[@mikigiusti1239]

You two are so humble and funny 😂💞 Great episode (like always). Please I'd like to see dr. B and Lee Crosby talking about fiber together 😍

[@fredweis2383]

@Milica Skenderovic, Mag. Pharm. Hi

[@quietstormaps]

I can eat anywhere from 40-65 grams a day. I always tell folks that ask me that it's one of the ways I keep my belly flat.

[@SQLUniversity]

Do you eat a lot of beans? How do you get your 65, if you don't mind my asking? I am impressed.

[@odelyalevy]

@@SQLUniversity yes. This is a stretch to get up to 65 gr of fibers. This is huge amount of food to get 65.

[@dj-fe4ck]

It's easy to get that much or more, even without beans or lentils

[@dj-fe4ck]

I can get 100+ grams in a day from whole wheat or rye

[@SQLUniversity]

@@dj-fe4ck Can you imagine if everyone did that? It would be so great! We need a new documentary entitled: "Fiber Fueled", assuming they don't have that one already...

[@zaynubelshamy4028]

Thank you both for your love for each other(obvious)& love conveying information to us all with humor and enthusiasm

[@missy3240]

This interview, aside from being informative, was so fun to watch!

[@markjencks4329]

Goodmorning Exam Roomies !

[@angelaspielbusch1237]

I love this channel!

[@John3_16_]

This channel is the worst.

[@gailgrieco1781]

Chuck, videos never disappoint. Always helpful information. I’ve been meaning to comment how great you look. I LOVE your hair like this. Look very handsome .

[@davidthescottishvegan]

Great video and I must be getting a lot of fibre because I eat a lot of beans & lentils.

[@NotDanValentine]

Lee Crosby RD always has a lot of helpful insight :)

[@valnaples]

FIBER is our FRIEND!!!! Great podcast! and YES at age 64 I CHASE fiber with each meal...try to ADD MORE at every meal!

[@taylorjinxz]

Speaking of chemistry, I love the interaction. thank goodness for the fiber queen 👸

[@a.s.vanhoose1545]

Yas Queen

[@shanDalicous]

Chuck and Lee make a great couple!

[@neilclaypoole7529]

With a hand held blender you can make a really simple black bean salad dressing a little garlic pepper salt or soy sauce maple syrup and vinegar

[@missy3240]

that sounds tasty! thanks for the idea

[@janedickerson2529]

Can you give amount of ingredients in your black bean dressing

[@CyclingRochelle]

I was put on a high fiber diet by the ER doctor when I came to the emergency room. You would think that the specialist would ask me to continue the high fiber diet. NO!!!! He told me I could continue the high fiber, if I wanted to, but fiber supplements (Citrucel, etc.) were the way to go. I did the Citrucel twice a day as recommended. Then after awhile, I decided a plant-based high fiber diet was better. The Citrucel is still on my kitchen counter.

[@courag1]

No worries with constipation, LOL, I am eating a fiber full breakfast with oatmeal, chia seeds, chopped walnuts, and either fresh or dried fruit with soy milk. Lunch is generally a fresh stir-fry (oil-free) with whatever vegetables I have on hand, with often tofu, bean sprouts. Loads of flavor, low-salt and we don’t miss it. The color of the fresh food is incredible. Some veggies I steam. Every other day I have a few spoonfuls of sour kraut. Always eat steamed kale with olives as it is great on keeping my joints free moving and not stiff as I am 68. The rest of the day, if I eat at all, it is fresh fruit. If I do feel like a small meal, have a cup of lentil soup. Drink lots of water all day long. The BMs are no problem - often up to 5 of them. No smelly gas.

[@gailwebb1844]

Sharing this with friends. Chuck, you are the "magical glue" of how well these u-tubes are presented; and, love your wardrobe! Love Lee's detail and fun attitude. Thank you both.

[@annfail-smith2918]

LEARNING ALL THE TIME...PRICELESS...THANKYOU CHUCKY ♥️😁

[@charlottelucero4900]

Great information, I’m on my 54th day of Plant 🌱 based meals - the best decision I’ve made for my overall health 🙏

[@Nellie7777777]

Hi Chuck, can you post the link for the fiber chart? Thank you kindly 🙂

[@alittlegreenjean]

yes. i couldn't find the link for the fiber chart. it would be very helpful.

[@christopherrolfe7482]

Ye it's not in the description but I found it via Google. www.pcrm.org/sites/default/files/fiber-checklist.jpg

[@debbiejohnson4034]

This video podcast was so helpful, I’m going to really focus on getting my daily fibre intake up to that 40 g per day. I have high blood pressure, high cholesterol and trying to lose weight to improve my health.

[@fenysnake]

Thanks for the info, Dr. B and Lee are the best fiber cheerleaders!! (Ooh, black rice, red beans with cilantro and lime w/hot sauce-yup!!)

[@SQLUniversity]

Fenysnake - That sounds incredible!

[@TheApplesmasher]

She was wonderful!

[@patwhite8741]

Thanks for the great video

[@galebgolubovic1204]

I just made green smoothie: 150g broccoli, 3 bananas, 1 lettuce, 5-6 cauliflower leaves, 3 kale leaves, a piece of ginger, a handful of rocket, 1 apple, a teaspoon of amla, a teaspoon of Ceylon cinnamon, a teaspoon of fennel, a handful of strawberries , a handful of cherries, a handful of chokeberry, a tablespoon of sesame seeds, a tablespoon of sunflower seeds, 2 tablespoons of dry grated coconut, 2 tablespoons of flaxseed. If I counted well, that’s 18 species in one meal. In addition, today I ate rye bread with turmeric and pea soup with onions, leeks, carrots, peppers and tomatoes, garlic, seasoned with bay leaf, turmeric, ginger and a little salt. And a salad of radishes and cucumbers, with apple cider vinegar. That's 11 different species. A total of 29 species. A good part of the species is repeated from day to day, but I rotate a good part of the species every day. For example, mushrooms, potatoes, sweet potatoes, beets, cabbage, Chinese cabbage, Roman salad, mandarins, grapefruit, dandelion, nettle, parsley, basil, mint, rosemary, green beans, white beans, red beans, colorful beans, lentils, red onions , garlic, corn, oats, soy milk, cucumber, tomato, celery root, parsley root, parsnips, when possible - chicory, bamboo, pea pods, oregano, thyme, millet, quinoa, amaranth and so on .. .

[@Bigislandchef]

I set my minimum goal for fiber at 50grms per day. It’s one of the few things I track daily, my average is over 60grms. I also track sodium keeping it under 500mg, and track carbs over 360grms a day. When these three measures come in each day all my macros seem to come in really good.

[@carriecarroll2182]

Chuck, you never disappoint in giving GREAT information about how to be plant based and the truths of eating healthy. I’d love some great zingers to shut down people who are close minded about these better choices of taking care of their health.

[@Roarshark12]

Hey Chuck and Lee, thank you for your informative video! For someone like me who's already McDougalling their way on an SOS-free whole-plant-based diet for many years now, how much fiber should we strive for?

[@CoyoteCanyon72]

Great info. Thanks

[@dijanaanevska7531]

Amazing advise 👌

[@mommabear7144]

Thankyou!

[@bluesman3352]

You two are hilarious!

[@terryo9105]

Lee is great!

[@sharinaross1865]

Why I like Whole Food High Fiber Plant Based balanced diets.

[@alittlegreenjean]

i don't see the link for the fiber check-off chart. it will be very helpful. i envision putting it in a plastic page or report cover and using a sanford china marker (sometimes called grease pencil and found in office and art supply stores and aisles) to check them off every day, then wiping off the china marker for the next day. of course, after a while that won't be necessary.

[@arallskiant9923]

Most people are okay with not going slowly with fibers. I can easily eat more than 100g of fiber a day (Oat bran, legumes, whole grain, veggies, fruits).

[@explorerquestioner9365]

Sometimes folks don’t believe me when I tell them I eat like an Elephant.

[@florencebissell3244]

I started on my fiber journey last week and I am feeling better. Thank you for the information.

[@chiyerano]

That sounds very filling. That's what I like about the WFPB diet, you can eat as much as you want without calorie counting or portion controlling or unsightly weight gaining.

[@velvinbirkley918]

Flaxseeds and chia seeds are good in fiber. I put that in my smoothies.

[@SittingKittyColorado]

I was going back through some of my past folders and I have a screen cap from one day of eating a couple of years ago (via Cronometer) and it shows I had 67.5 grams of fiber eating 2000 calories that day. I wish I had a screen cap of what I actually ate that day but right on. WFPB for the win on fiber! Fiber Rocks...er allows you to not have intestinal rocks. ;-)

[@RiDankulous]

Black beans gets me higher on fiber. Helps with protein if one is concerned about that, which I am not any longer. It took awhile to overcome that trained protein anxiety.

[@erichardson8811]

Lol fiber rocks

[@MartyFRsfNE]

Is fibre destroyed when you FREEZE vegetables/fruits (why some turn to mush when defrosted/cooked) by the water within cells expanding and rupturing cells walls ?

[@dj-fe4ck]

Nope

[@heleneamlung1858]

nope, what happens when you freeze vegetables is that the water in the cells expands which makes the cell walls burst. The vegetable therefore lose their structure (as if you were to break the bones in a mammal) but the fiber itself stays intact

[@dj-fe4ck]

Non intact fiber is still ok. Nothing wrong with cutting or blending

[@ItsToyoo]

The little pep talk by Chuck on being a nerd! 😍

[@kennedycourtney9546]

This feels like any awkward date... the info is good tho

[@Michellebbarton]

OMG I felt the same way haha!

[@SQLUniversity]

Hilarious!

[@SQLUniversity]

@@Michellebbarton Hilarious! I'm watching this now just because of your reply and Kennedy's comment. I see what you mean, and it's only been 90 seconds into the video. (Thanks for making my day!) - But seriously, Chuck Carroll does an amazing job.

[@Michellebbarton]

@@SQLUniversity Right?! He is awesome!

[@RenaWren]

Can we get the link to the quick fiber check?

[@mariepolifrone8363]

I can’t find it either

[@JackieMendez2010]

Good information

[@rogerscottcathey]

Few physicians realize the first foremost and most important evolutionary ratoonale behind fibrous intake,which is either a very happy accident or proof a Divine Providence over sees how things are: Enzyme protection/ preservation. Ergo, food and salivary enzymes aren't denatured in the lowest natural somatic pH zone.

[@harryt622]

I average 75 grams a day without trying. If I have a day that I don’t eat much fiber, I suffer for it in the bathroom.

[@sushamaabhishek5170]

Relate completely

[@tmac2368]

Hey there! i find your work very intersting however, ive seen many cases of advanced aging and weight loss on vegans. Why is that? and where can i find more information on how to eat ? Thank you very much.

[@jillsteen2596]

Can you share the link for the fibre checklist please?

[@danasharp855]

I am considering going vegan. I would like some help from a nutritionist. How do I find a good plant focused nutritionist? TIA

[@annetteshively2891]

Hi, where can the tracking chart be found? Sorry, looked through links, but didn't see it. Thanks.

[@annetterhoades4873]

What are the healthiest beans to eat?

[@abbyp2150]

Can you please do a video or update on the Johnson and Johnson vaccine? Is it free of animal ingredients like the other two available? I ask because although I prefer the other two, it seems like they are not giving you a choice to pick one.

[@ladybugblue]

I am not a good candidate to talk of vegan diets. The more I eliminated stuff the worse I became. Gluten, sugar, Nuts, animal foods, etc. I continued to decline. I am still confused. Do oxalates make a difference for our health? Does anyone have any experience on that. ? I've watched sally norton, read susan owens I just don't know to eliminate tons of foods any more for that if I don't use animal products

[@gomezfriesen]

I wish I knew to ramp up the fiber when I went plant based. I ate a 15 banana smoothy on my first day. Ha ha. Sooo much pain.

[@MykahCroom]

Lol! He says everyone has white or wheat bread in their kitchen. 👁👄👁Me who lives Japan who doesn't have any bread in my house because I always eat rice instead.

[@robmcghie5248]

Brown rice better than white rice tastier and less arsenic usually filling unless you are sensitive to lectins. I have done Macrobiotic 10 day b rice fast it’s a good way to sweep the colon clean. Nowadays I understand water fast is proven to be best body reset due to autophagy

[@MykahCroom]

@@robmcghie5248 yes I usually eat brown rice or barley.

[@esperanzamontford2765]

I would like to know how to wash apples so I can eat the skin that is rich in fiber. The apple skin has an added wax coat to last longer in stores. I have tried many methods, and the wax won't remove. Is it OK to eat apples with the wax coat? Thanks for any advice.

[@ladiebug395]

Wash in vinegar; the wax is food grade and is completely safe for human consumption

[@LaLayla99]

I'm at the end of my fourth month eating WFPB and I can say for certain that I'm a LOT happier since I've been able to go poo 2-3x/ day instead of 1-2x/week. 😁

[@MartyFRsfNE]

Hey, @ChuckCarrollWLC, do body-weight squats help relieve gas more than crunches/situps?

[@skepticalbutopen4620]

I don’t think either relieves gas. The best way to relieve gas is to get your gut bacteria use to plant material which they feed on. Once they are use to it, the gas will subside.

[@judyhoomalamalama]

oh those veges & all that fiber it is hard to go to the store in the morning.!!!!

[@liannecombo3743]

Hi Judy H. Just wondering , Are you in Hawaii? I'm on Maui

[@judyhoomalamalama]

@@liannecombo3743 aloha. LIved in the islands for 20 yrs now living on the mainland. Use to live in Maui.

[@liannecombo3743]

@@judyhoomalamalama Cool. A hui hou

[@antoniocardona1965]

What about potatoes and tubers in general?

[@MartyFRsfNE]

Does SOLUBLE FIBRE in fresh home-made vegetable and fruit juice count as effective nutritive fibre?

[@tejaswinipolepeddi337]

Yes, absolutely!!

[@dj-fe4ck]

You bet it does

[@joecaner]

40 grams of fiber is a good starting goal if one is eating the SAD diet, but once one had ramped up to that goal, shoot for 70...

[@SQLUniversity]

Totally!

[@allencrider]

Beans and greens with BBQ sauce.

[@siddikamustafa773]

i'm a type 2 diabetic person . heavily constipated. tried with fruits but diabetics goes up, eats beans or lentil produces which gas and no bowl movement . eat very restricted amount of carbs. do daily walking and exercises and i'm under weight. My health is in a great mess. please help.

[@ladiebug395]

Look at their videos about type 2 diabetes and a whole food plant based diet; they go more in-depth into what diabetics should eat.

[@ludicrousone8706]

Check Out Dr Barnard

[@ArtyAntics]

Soak your beans/lentils and grains for 5 hours before cooking them. It removes the chemicals that cause gas. Make sure your grains are complex carbs (whole grains) and if you need to eat simple carbs, exercise afterwards to use the glucose in your blood. Avoid all oils, saturated fat and non essential fats. Make sure you have omega 3 fats (tablespoon of flaxseed). If that doesn’t work you might have a genetic issue effecting your cholesterol and need diabetes meds + diet to control it. They had a recent vid on diabetes, I highly recommend watching it.

[@siddikamustafa773]

@@ArtyAntics Thank you doctor for your kind reply. i forgot to tell you that time to to time I have iron deficiency so cant take iron rich food due to constipation. taking metformin and right food my diabetics is control though , on the top take vitamin supplement due to vitamin deficiency. I am nearly 70 years old woman.

[@ArtyAntics]

@@siddikamustafa773 I’m not a dr, just a regular person who had to work things out myself. Constipation is usually due to lack of fibre but it can also come with insulin resistance. I’m just learning about this as I have been diagnosed with PCOS and about to start metformin myself. There is a good video on the channel about diabetes, I highly recommend it. I struggled with digestion issues from high iron intake from supplements, but I can eat iron rich whole foods as the fibre helps my digestion. Stress also impacts digestion a lot.

[@michaeltucker605]

What if you’re getting too much?

[@lovelife8968]

Fiber Queen lol

[@rahelnetabai7982]

Is it a doctor in Indianapolis Indiana vegan doctor please let me know

[@AtypicalPaul]

Each day I get 50 to 60grams of fiber:)

[@SQLUniversity]

That's excellent! How do you do it? (If you don't mind me asking...)

[@Nellie7777777]

I would like to know too 🙂

[@AtypicalPaul]

@@SQLUniversity to begin with I eat only plant whole foods; nothing processed. My day begins with fermented purple and green cabbage that I make, blueberries, cherries, sprouted seeds (sunflower, hemp, and pumpkin), lightly steamed greens(kale, spinach, and arugula are my go to greens, tomatoes, mushrooms, half an avocado and a sweet potato. Later I eat papaya and more of my 3 seed sprouted mix with Cylon cinnamon, chives, turmeric and cilantro along with some peas and brown rice and raw almonds. Then I have more steamed greens, half avocado, mushrooms, another sweet potato well technically I eat Japanese yams, and more peas. I love peas lol. Sweet potatoes and avocado are packed with fiber! Everything I eat has fiber. This isn't an exhaustive list of my foods but my staples that I eat daily. My yams I eat are purple, red, white and orange. I like to steam them together then strain and add Ceylon cinnamon, turmeric, cilantro, pink salt, and chives. Hope that helps :)

[@SQLUniversity]

@@AtypicalPaul That sounds amazing! Your kitchen is the next Blue Zone! You need to start a chain of upscale WFPB restaurants!

[@AtypicalPaul]

@@SQLUniversity Thank you! 😊 do you like guacamole? Add a little fermented cabbage and it gives a great Zesty taste!

[@greyhnd001]

What about covid that's what people really want to know ? I am wondering if I need to get the shot for covid. I have been whole food plant based for 9 years. I did start off rough being at a kids birthday party starving and eat a pizza. That only happened about the first 6vmonths though. Lol.

[@ladiebug395]

I have also been vegan for years, wfpb after that. Yes get the shot.

[@neriman8]

Your whole-foods plant-based diet may ensure that you won't end up dead if you get COVID, but it will not ensure that you won't pass the disease to someone else who will then die from it. By getting the shot, you are protecting not just yourself but everyone around you as well. I've been vegan for 8 years and whole-food plant based for 8 months, and I will get the shot as soon as I am eligible.

[@RebeccaWife1Mom4]

Fiber is one of my favorite topics! 😍

[@Doconline-natural-cures]

❣☝❣☝❣☝❣☝❣☝❣☝❣

[@unlisted8042]

Nice clip on LOL

[@odelyalevy]

F word???? 😁

[@SQLUniversity]

Fiberglass insulation? That has fiber! hahaha

[@TheStruggler101]

@@SQLUniversity Asbestos is preferred 🤣

[@SQLUniversity]

@@TheStruggler101 Right?!

[@dj-fe4ck]

If anyone here is against "processed" whole foods that are cracked, cut, rolled, ground, or blended, don't chew your food then. Chewing makes the food processed

[@dj-fe4ck]

Processing makes whole foods "better" in many cases. Ground flax seeds are better than unground flax seeds. When it comes to whole wheat, rye, and oats, eating them cracked, ground, or rolled is absolutely better than eating them as uncut or unground berries or groats. They become easier to chew which means that you absorb more nutrients, and they taste better. You loose NO nutrients and fiber when you grind, roll, or cut them.

[@EdwinRiveraTheOneThatGotAway]

Ah Ha!Thanks.(*_*)

[@chiyerano]

@@dj-fe4ck Yeah, I only get concerned when things have been removed from the food or highly heated beyond 350 degrees Fahrenheit.

[@RiDankulous]

I agree with the logic for the most part. There is a processing that is beyond the chewing level of processing, though, like grinding down to almost a dust.

[@dj-fe4ck]

@@RiDankulous I don't think that's bad. It will only help you absorb more nutrients

[@randybob6238]

Fiber isn't the only important thing in your diet. It's important to have balance in your diet. Fatty acids & protein also play very important roles for overall health. I'm going to go fry up some eggs in some grass fed butter now, lol.

[@rl9808]

They sure make plant based sound great! The reality though, most people get some sort of sickness eating this way.

[@KyleCostanza]

Can you link to any research showing increased rates of sickness on whole food plant based diets? I am genuinely asking because I would love to eat some hamburgers again..

[@rl9808]

@@KyleCostanza it’s a crap shoot. Some people can and some get sick. Teeth don’t hold up well either.

[@KyleCostanza]

@@rl9808 ok but do you have any way of showing me that is true. Otherwise, a three sentence KZbin comment will do nothing to convince me.