5 Easy Ways to Get More Fiber | Dr. Will Bulsiewicz Exam Room LIVE Q&A

[@blue-fj9ky]

I get 60-70 grams a day with no effort. Big bowls of veggies and whole food everything makes it easy! Thanks, Dr Will and Chuck. Your message could save countless lives from cancer, diabetes, and heart disease. Your mission is very important!

[@haroldcaruana1694]

- \

[@RARA-kf2qw]

lies

[@rayhanabdullahz7093]

😊

[@blue-fj9ky]

@@RARA-kf2qw Sez you. They have the data.

[@verenamartini8695]

My smoothie for 6 years, banana, fresh nettle, kale, orange or apple, lemon, carrot, brocoli sprouts, fresh ginger and turmeric, blueberries chiaseeds, flaxseeds, goji berries, one Brazil nut and water! I love it!

[@YogaBlissDance]

Complex- for some tummies might be too many things. I'd start simple first to test digestion.

[@wecantstayput4958]

I love to steam my collard greens whole and use them as wraps. Yum!

[@heidinoggle]

Favorite comment about protein: "The hype is excessive" So true!!

[@RoxinaSolerGamborena]

The Exam Room changed my life; 2 years ago I started transitioning, becoming aware of the science behind of the WFPB. All based on solid data...following it during months and already recovered from the arthritis that was hiting me in my brand new 50's...gracias, and cheers from an Uruguayan that leaves in The Netherlands.

[@11235Aodh]

I wish my inlaws would listen, one is suffering from artrose and the other artritis. They just don't believe that it can help them and that it's still worth it at 76.. Greetings also from the Netherlands, hoping spring will come soon now!

[@ChathuRanwaka]

Smoothie are great, sometimes instead of fully pulverising, can be blended 90% texture format, that can be chewed before swallowing. For a change

[@clarecooling6103]

I love Mango and raspberry smoothies, with any greens - cilantro - dates - cinnamon - banana - some form of seeds 😋

[@diasestella63]

My favorite smoothie for breakfast is almond milk, oatmeal and blueberries, beautiful purple color. My other one is almond milk, spinach, avocado and pineapple, I add teaspoon of chia & Flex seed.😋

[@pennynolan7597]

Our Smoothie frozen mangoes one banana 3 handfuls of misc greens, ginger, turmeric, cinnamon, and a tsp of Macha

[@deitradennis3597]

My Daily Smoothie: Banana, Berries, Spinach, Kale, Ginger, Turmeric, Flaxseed, Powdered Peanut Butter, Dried Oats, Coconut Water

[@tomzanton.healthcoach]

I appreciated the discussion of intact vs. blended plants. Intact plants lower your blood sugar response to a meal, and eating intact plants also dramatically increases your short-chain fatty acid production (I’m surprised Dr. B didn’t mention SCFAs). Nevertheless, he’s right. Smoothies are much better than no plants at all.

[@mysticsuzi]

I add chopped spinach to my morning oats and apple, flax, blueberries, banana, walnuts SO GOOD and filling.

[@dottiea.2186]

Hello 👋 Chuck, have a good day..❤️👍 We've been eating collards for over 45 years.. 🥬

[@MabelMoose]

My go to smoothie, banana, macca powder, cocoa powder, oats, chia seeds, flax seeds, sea salt, apple cider vinegar, walnuts, cinnamon, plant milk, ice

[@skoolie_life3261]

Green smoothies really are a game changer. I use a large amount of greens, whatever I have that week, banana, peanut butter, cinnamon, flax or chia, a date, water and almond milk. Other times I’ll do berries instead of the peanut butter and add apple cider vinegar.

[@wildtemple3229]

Banana kale flax oats amla berries sprinkle pumpkin seeds and walnuts! Yum!

[@bettymaugeri7316]

Lots of information here - thanks Dr. B and Chuck!

[@BethShearon]

Two pounds of collards or so in my groceries every week and loves me some homemade chickpeas. Thank you ❤🥦🍎🥬🍅🫑🌶🥑🍓💚

[@sunnyshealthcoaching]

SMOOTHIE! Frozen banana w/ Blueberry&cherry or tropical fruit, a thumb of ginger, flax, chia, hemp, Orgain powder w/40 superfoods, Mushroom powder, turmeric & pepper with soy or almond milk, and maybe a splash of fresh juice

[@davidsthoughts60]

Great advice! I've stayed away from smoothies but now might need to give them a try.

[@jamesmitchell6925]

I urge everyone to try Dr Greger’s BROL recipe for breakfast everyday. It’s whole, uncut, intact Barley, Rye, Oats, and Lentils. No rolled oats. No steel cut oats. The whole grain with the groats intact. I like to use purple barley, black beluga lentils, and always add frozen berries. I also include sorghum, millet, quinoa, pumpkin seeds, flaxseed meal, hempseeds, walnut pieces, ceylon cinnamon, nutmeg, allspice, ground cloves, amla powder, and ground black cumin seed. I soak the grains overnight to speed up to cooking process. Bring to boil, add the lentils. 10-15 minutes later add the flaxseed meal and everything else. Sometimes I add baking cocoa (defatted) and balsamic vinegar (trust me on those two ingredients) There’s also a great smoothie recipe I created. First I soak chia seeds for thirty minutes. Then I add beet juice, frozen greens (I buy fresh collards, kale and dandelion greens each week and chop them up and freeze them in a gallon sized ziplock bag), frozen berries and flaxseed meal. Thirdly I do a huge spoonful of natto everyday from the Nyture company (they’re the best!). I know most people think natto is gross but I’ve acquired a taste for it. It’s arguably the healthiest way to eat soybeans. It’s fermented but without added salt. It’s also the highest source of vitamin K2.

[@susanweiler4948]

That is amazing!! What a variety of plants you consume! I need to step up my daily veggies.😅

[@sugarplumk2381]

Thanks for sharing!

[@m.taylor]

I have to hold myself back from eating too much natto since I find it delicious. It has a similar taste to roasted espresso beans.

[@sandibellack6528]

Smoothie every morning: 3/4 of the Vitamix contains kale, mixed greens, cabbage and celery; 2 medjool dates, Tblsp of Chia seeds, Tsp of raw macadamia/coconut butter, Tsp cinnamon and turmeric; 1/2 scoop of Sprouts Living raw pumpkin seed powder and Tsp of Sprouts Living broccoli sprouts/kale powder; the rest frozen fruit/berries.

[@marjoriepatterson7110]

Spinach, apple, ginger, water, hemp seeds

[@StreetSmartMillionaire]

The amazing Chuck is always going to open with a #2 line.

[@kathrynsloan4694]

Cucumbers, Kale, pineapple, walnuts, flaxseeds ground, apple, cinnamon, water

[@schavonnawilliams484]

This was really good 👍🏽 I keep telling people fiber is your friend 🙂

[@semaaral2498]

Congrats for Dr.Will’s new book , I will buy it.Thanks

[@LibraryTechAnna]

Love my smoothies! Strawberries, blueberries, cranberries, banana, hemp seeds, wheatgrass, oatmilk, peanut butter, chia, ginger, maple syrup, spiralina

[@lukeweaver9287]

You may want to check your blood sugar after that meal to see if you should back off on the high amount of carbs/sugar. It might be pushing you towards insulin resistance.

[@LibraryTechAnna]

@Luke Weaver I'm not worried. One, I don't have this everyday. Two, fruit totals 1 cup altogether. This is breakfast and lunch and all the fruit I eat for that day. I've lost 30 pounds eating this.

[@niamhleeson3522]

my smoothie: coconut water, wheat bran, garam masala, sunflower seed, fennel seed, green cardamom, black peppercorn, pinch of salt, kale, celery, carrot, cucumber, ginger, garlic, cilantro, frozen berries

[@diasestella63]

Love your podcast Thank you so much for great information 😊

[@lifeisarollercoaster1443]

You guys are ferocious... Cruciferocious as Dr Gregger would say 🥦 Thank you so much for all this valuable and excellently presented info 👏👏

[@marylambeth2561]

Love collard greens; only cook in small amt. of water until wilted & add black pepper!!

[@debc315]

My Italian inlaws cooked beans with collard greens dandelion greens or broccolli rabe and garlic, my father-in-law had a hyge garden that hefed his family of 6 plus extended family. I raised our 6 kids on these foods from when they werebabies. I used to think it was funny that my little ones had garlic breath, but they were exceptionally healthy. They were also not vaccinated as my 4th little one had a severe reaction to the shots at 4 months, a very scary time when you bring a healthy baby to the doctor's for what are supposed to be routine shots and they have a bad reaction This led me to do a lot of research, no more immunizations for my kids.

[@m.taylor]

I find collard greens so much better tasting than kale. The collard leaves are large enough to be used as wraps after blanching.

[@debc315]

@@m.taylor Collard greens are delicious mixed in with white beans. broccoli and garlic.

[@AstonAcademia]

BARBASCO is the goal Beans ( Black Beans, Lentils and Chickpeas ) Avocados Root Vegetables (Carrots, Parsnips and Beets ) Berries ( Raspberries, Strawberries and Blackberries ) Artichokes Seeds ( Chia, Flax and Sunflower ) Cruciferous ( Broccoli, Cauliflower and Brussels ) Oats

[@Nomad1025]

Add lemon to the end!

[@LaLayla99]

I'm starting on Dr Brooke Goldberg's hyper-nourishing protocol and I'm following her recommendation for 75% greens and 25% fruit with either flaxseed or chia. She recommends 1/2cup, but I'm at 2tbsp right now, increasing little by little.

[@scraphouse88]

I have lupus and went into remission with her protocol 5 years ago. I'm working on healing my body from long haul covid with her protocol. It's not always easy, it's so worth it. Keep it up!

[@Groot_for_prez]

Just adding a plug for her book : Dr. Brooke Goldner - "Green Smoothie Recipes to Kick-Start Your Health and Healing". Maybe Chuck will have her on a future show 🙂

[@sugarplumk2381]

@@scraphouse88 I’m glad you found her. Her story is amazing and she generously reaches out to help others.

[@11235Aodh]

I'd go with chia vs flax as dr. Peter Rogers advises. He's hesistant against the high amounts of estrogen in flax (and soy) because unlike some others say, it does bind to both alpha and beta receptors. Increasing your overall estrogen will inhibit your immune system and add fat to your body.

[@RichS.74yroldbodybuilder]

Soy is bad? Oh, you mean like Japan prior to fast food getting there , no fat People. The lowest rates of breast cancer in women there , and low prostate cancer in the men. All eating lots of soy.

[@krawlb4walking802]

Thanks.😊

[@hurryslow1]

30g (male) & 25g (female) per day. Eat more plants including a variety of at least 30 plants per week. 1. Collard greens 2. Chick peas - a cup per day 3. Sauerkraut for prebiotics & fibre. 4. Smoothies - you can add a lot of different foods in one go - banana, greens, hemp seeds, broccoli, ground flax, walnuts, soya milk, blueberries. 5. Make a bowl whole greens and legumes.

[@toulatouliatos323]

I cook my greens with celery and season with lemon juice before eating.

[@ruthpappas5212]

Does dark chocolate hummus count? I’m in love eating it with fruits 🍎🍌🥝🍓🫐😋

[@merrycontrary3520]

Buckwheat! Loving how it makes me feel.

[@lebanong7739]

Amazing changing life style

[@jessicabibbles]

Dr. B is so cool 😎

[@m.taylor]

Eating whole plant based foods is far less complicated and healthier, rather than trying to decipher what is in processed foods with the potential surprise of adulterated foods. I prefer my greens in salads rather than smoothies since the chewing helps to further break down insoluble fibers.

[@sherrijones3568]

Where can one access the Live Chat comments after the original live airing?

[@leonieduplessis4467]

Loved Sauerkraut but always put caraway seeds pepper corns and mustard seeds in

[@Dispatcher67]

Will, as you speak I’m making my lunch - Your rainbow farro salad with tahini dressing

[@YvonneShamsan]

BRAVO. GREAT RECORDS 💚🌿🌾✔️

[@thomasschellberg8213]

What works for me in AM is a sandwich with eggs, cheese or meat. I think your smoothie would put me to sleep (carbohydrates in the AM do this to me). I also don't drink coffee, because I wake up spontaneously, and caffeine makes me hyper to the max. You asked what works for me, and this is it.

[@StephsHealthMatters]

Love collard greens!!!

[@blue-fj9ky]

My favorite green, more so than kale. I chop the stems super fine and drizzle a little vinegar on it!

[@ezennwadorothyematie5710]

Where do you place coffee in the ladder of healthy foods? From Dorothy in Nigeria

[@dalecorne-new-mtv]

Are olives considered to be a fermented food ?

[@lisabuckius6838]

Are use banana, frozen, blueberries, strawberries, super greens, and sometimes raw oats with either almond milk or soy milk

[@B_Ruphe]

It is important to point out to the world's non-USA watchers that by fiber, they are referring to fibre. One cannot be too careful about language when it comes to health and medical content.

[@sifaatulwakiah9201]

I from Indonesia Tempe❤

[@Worldpeace353]

When you drink liquid it goes directly into your bloodstream. It's the bomb!!

[@mstrina7389]

How to join live? I'm always missing it and I'm usually a day late.

[@courtneyharrel5500]

Do they have these restaurant in Raleigh?

[@williamhenry3337]

Dr B please talk about enemas. Does an enema flush out the good things in your colon? Some Podcaster say you should give yourself an enema EVERY DAY.

[@bluegrasstrain8857]

Those of us who have a gene that allows us absorb 4 times more iron than regular people, don’t want to increase iron absorption. I want to increase a sorption of Minerals like calcium and magnesium. Vitamin C helps you absorb those minerals better too.

[@michellecoffee7062]

How do I join these podcasts live?

[@Disirablepossessions]

I have a nut allergy, most ckd recipes have nurs in them. What can I do to increase the plant diversity?

[@javadhashtroudian5740]

Question do different varieties of apples count as one type or different types? How about green peepers which change color as they ripen? Is fermented food count as a different type than the same food unfermented (sour kraut vs green cabbage)?

[@11235Aodh]

I think apples are all the same kind with subtypes per "brand" of apple, like golden delicious or granny smiths (can't get these organic btw, somehow which is a bummer), and green cabbage vs sourkraut is a different type as bacteria in the cabbage have transformed most of the cabbage.

[@animalspirit5504]

I have counted how many plants that i put in my smoothie 70 I put everything in there

[@blessedgraceindeed]

Pls do video on Mther mutations 🐝

[@carolynesmith3678]

Hi Dr B Great to listen to your good sense again. Are you aware of the trouble I have been having for a year with a fake copy of your fibre fuelled cookbook. Your publishler, your 'contact us' responder, the responder at Zoe have all been so unhelpful and uncaring. I sent the book to your US Zoe address in Novembet. I have tried to follow up on this to let you know about the problem so you could find out how widespread the problem with these fake books is (correct covet, meaty recipes inside). It is so very weird that nobody cares. I really hope you didnt know, because you seem so lovely when you speak. I have already spent so much time on this and I don't even expect to get a real book now, I would just like to find someone who cares to find out what the problem was, and how widespread it is. Thanks. Csrolyne

[@11235Aodh]

I'd try to make the liveshow someday and post your question with ??? infront and ??? behind so it's noticed by Chuck and ask your question there. Very weird issue you're having, i think it's maybe someone pulling a prank (a bad one..).

[@arpitapatel8455]

Pickle olive consider healthy?

[@believing24.t.7correctly]

Luv U people 👌 ✌️ 💪 👊 🏃‍♂️ 🥳 ❤️🥔🥦🧄

[@Bloodrose75]

Please could you tell me if samphire is a good potential scource of Iodine? As this sea-vegetable grows along our British coastlines, rather than in the ocean, I was unsure as to its nutritional profile. It is very salty in flavour and assumed that Iodine was absorbed with the sea salt as in so many of the seaweeds. I also wondered if similar benefits were found in our local Welsh Larvabread? Thank you.

[@kathymankin1624]

Is it ok to juice your fiber veggies? Do you get the same result as eating them?

[@serenityblooms1033]

HOLY SHIT YES YES YES DO First We Feast!!! While there is salt oil and sugar maybe they can cut that down and it wouldn't be sooo much. Cause a little goes a long way!!! GET THE MESSAGE OUT EVERYWHERE!!!!

[@deborahsmith863]

Hi Dr B, my mom is 81yrs old and have severe constipation, she had a manual evacuation but didn't get all of it , what can she take to help complete the process to avoid surgery

[@vince1229]

Magnesium citrate.

[@hooks210]

I put plain kefir in my smoothies instead of soy milk. 😊

[@helenjohnson7979]

If I am just starting out will the great green smoothies add a lot of calories and I can't eat much more during the day?

[@niamhleeson3522]

They have a lot of calories if you put a lot of high-calorie ingredients in them. If you want fewer calories a good place to start is 200 ml coconut water, 100g kale, 60g celery, 50g carrot, 20g ginger, 10g cilantro, 100g frozen mixed berry. I also add garam masala, fennel seed, anise seed, garlic with the skin still on, peppercorn. If you can take some calories some good things to consider adding are sunflower seeds, hemp seeds, pecans, banana, kiwi, mango. If you have hard stools add some wheat bran.

[@kathymankin1624]

It is hard to find a lot of these vegetables that are organic.

[@semaaral2498]

Is this soya meat in the markets is clean food, chicken style plant food. New York style I think says on the top. Not much info on the box. I mix them them with oyster or will mushrooms perfect combo. With some tomato sauce then add up big white beans in it. Then veggies next to it., thanks

[@mini4196]

Love all the great ideas👍 Chuck love the Carolina blue shirt😇my smoothie kale,brussel sprouts,pineapple,mango,ginger,turmeric and bananas,sometimes flax seed or chia seeds in water😍😍32 ounces and is out of this world 🌎🙏🙏 thank you both so much🌴🌞

[@daysoftheboo]

If you increase fiber intake eat beans grains more fruits and veggies and the number on the scale goes up is that from water retention or is that body fat gain??? ?? I've heard that eating more carbs makes you retain water so I'm hoping that this is just water gain I DON'T want to gain any body fat I only want to gain muscle and bone ,, is this common to gain weight when increasing fiber and eating beans and more greens after years of not? I used to eat beans a long time ago but I would only eat a half a cup serving a day , so I added beans back into my diet but now I'm eating about a cup and more a day And I've gained some weight what could this mean??? I was having some digestive issues at first but I think I'm starting to develop the microbiome for the extra fiber because I haven't been feeling issues lately but the number on the scale is bothering me

[@luluandmeow]

These foods are very low in fat provided you don't add oil or vegan butter or avocado, nuts and seeds. If you are worried you could try monitoring your calorie intake for a few days, calories still matter, you can't eat unlimited portions

[@daysoftheboo]

@@luluandmeow I don't add oils or any of that stuff, I guess it could maybe be the rice I honestly don't know how many calories are in a cup of rice sometimes I just guess because googling how many calories are in foods is sometimes difficult because you get all these different answers, a package of rice only tells you how many calories are in a dry portion of rice but nobody eats dried rice , I guess bean calories also I only eat about 1 cup or 130 g, I guess it could be waking from guessing how many calories are in a serving idont know what a serving of cooked beans and rice is or how many calories are in it, I cook my own beans and rice and then I just try my best to figure out how many calories are in either one cup serving or 130 g of serving so I guess that could be what's going on, I might be getting accidentally more calories 😭 I don't know how to use those calorie apps they're very confusing I only Google how many calories are in a food and it gives me different answers

[@guykenniker9498]

I can't eat nuts beans or lentils really trying to get fiber. Rice broccoli cauliflower peppers mushrooms potatoes

[@smudge8882]

Oats are a much better source of fiber than rice. It's also possible to use oat groats the same way you'd use rice! Glutinous grains, especially barley, are also pretty high in fiber. Corn is also a great source of fiber. Potatoes are pretty low in fiber though (and same for rice).

[@guykenniker9498]

@smudge8882 I know just didn't list all foods I react to

[@luluandmeow]

Do you eat veggies (esp greens) and fruit?

[@guykenniker9498]

@@luluandmeow some spinach any vegetables low in nickel and yes fruit

[@lizziedripping71]

I eat masses of fibre every day but at the moment am having to take pain medication which hardens the stool. My reaction ? Eat even more fibre 💨🤣

[@judyi.7015]

LOLOL!! Dr. B. when I was pregnant with my youngest son, I had to drink a tall glass of Purplesaurus Rex Kool-aid first thing in the morning to stave off morning sickness. 😂Of course, I didn't know any better then!

[@dortheklaus8758]

Stingnettle has lots of protein

[@betterplacetobe7896]

I don’t understand why 95% of people can’t get enough fiber. I count my calories intake and I can get easily 120g every day without effort.

[@vidyasagarkumar2650]

fruits high in fiber

[@B_Ruphe]

(I get your wider point but it's) a bit silly to say that cows only eat grass all day. Herbivorous mammals have been known (and shown by terrestrial ecologists) to consume (relatively) abundant quantities of animal protein in the form of insects (roving ones like bugs, beetles, flies, ants, etc. as well as sedentary ones like aphids), spiders and mites, other arthropods, nematodes, oligochaetes, isopod crustaceans, slugs and snails, and other invertebrates, not forgeting their various eggs, larvae and pupae. Even some vertebrate protein is ingested in the form of lizards, toads, and so on. (I'm talking here about cows living free-ranging and eating natural food, not living in stalls and being forcefed slurried muck.) Anyone doubting the sheer volume of invertebrate biomass on even monoculture plants, let alone meadow, should take a tour of the inner workings of a vineyard and see how much insect and reptile material ends up in your table wine.

[@vidyasagarkumar2650]

email me this book ?

[@mitalenfai]

🌱🟢

[@Disirablepossessions]

There is a LOT of potassium in that smoothy!

[@arliasamiller782]

A whole banana how much of every thing

[@Meathead-10810]

The whole protein thing... How do cows get amino acids? Well for one they have 4 stomach pouches where they cultivate massive amounts of bacteria - has anyone looked at how much bacteria they have compared to us? Then in their last stomach pouch they have quite a bit of acid where they kill all these lovely bacteria and then they digest those too, how about that, I bet that is where they get all their good amino acids. We can not hope to cultivate the amount of bacteria that a cow has so stop telling me that I can get all my proteins from plants because I obviously can't.

[@jaym9846]

While a cow will have more quantity bacteria, I wonder if a person who is eating a wide variety of plants would have a more diverse set of bacteria.

[@Meathead-10810]

@@jaym9846 I doubt it, I think people who eat only meat may even have more of a diverse gut bacteria than those who eat plants (heard this somewhere). I think a cow would likely have a very diverse range of bacteria too, just because it's their natural diet. Those on soy and feedlots probably don't though.

[@jaym9846]

@@Meathead-10810 You may be right, but I was under the impression that the variety of bacteria in a gut is related to the diversity of fibers, poly-phenols, fermentable components, etc.

[@Meathead-10810]

@@jaym9846 Yes, the whole gut micro-biome is still too new and we don't have much information yet. I would also agree that more fermentable products should lead to more bacteria variety.

[@Scor-ah]

Oh James...I think you just like to argue...lol

[@judylee5326]

Spinach, dandelion, lots of wild blueberries, ginger, apple, a little water and coconut water

[@judylee5326]

Pineapple and mango

[@judylee5326]

Ginger would help the taste 😋

[@allstarscamparker8797]

More I get between 50 and. 100g a day lool I feeel great I poop 3 to 4 times a day

[@jean-chritophedesjarlais8435]

Sure, the category of people who eat a wide variety of fruits and vegetables is healthier than that of people eating fewer of them, but careful! it's not because of the reason commonly alleged- it's not because the only way to meet our nutrient needs is through variety (otherwise how could Andrew Taylor have striven a whole year eating nothing but potatoes?) The reason is that eating a larger array of fruits and vegetables means that you're more likely to consume a greater amount of high water, high fiber, low caloric density foods. And that means that you are also more likely to avoid the number one cause of modern diseases: DIETARY EXCESS.

[@Meathead-10810]

More Fiber ??? I aim for zero fiber and zero carbs 🤣

[@__Square]

ya these ppl are brainwashed lol

[@Cliodhna-z1i]

You do you dear

[@11235Aodh]

Lol, your intestinal lining must be very happy.

[@anastasiaburdeniuk3858]

Thanks for noting my comment! Please, do not use ‘the’ with Ukraine. And our language is Ukrainian, not russian. Thanks!

[@vince1229]

Obviously doesn't know anything about high oxalate foods, kidney stones and autoimmune disease caused by oxalate poisoning.