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Welcome to In The Flow, a podcast exploring the intersections between endurance sport and nutrition, mindfulness and sustainability, and beyond to fuel the flow of meaningful movement.

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ep. 21 | What's the Deal with Fiber?

jackson long October 27, 2019

Today on the show we have a very special surprise for you: a repost of Thought For Food's What's the Deal with Fiber episode that Aaron and I recorded back in February of last year as part of our Fiber February campaign. If you're a previous listener and follower of TFF then you'll remember this and will be a nice refresher, a blast from the past. But if you're new, my dear friend Aaron Stuber and I started a podcast back in 2016 called Thought For Food which was focused on evidence-based nutrition science and one of our hallmark things was the What's the Deal series, where we dove deep into a nutrition topic to look at the body of scientific literature to help you better understand potentially confusing areas of nutrition. Since Aaron and I have since stepped away from Thought For Food, yet I'm still quite nostalgic, I felt compelled to honor TFF by occasionally reposting old episodes here for good times sake. AND - I am planning on reviving and continuing the What's the Deal series here on In The Flow, so hopefully listening to this will get you stoked for that.

We break down everything you need to know about fiber from a zoomed out, public health perspective all the way down to the mechanisms of action at the physiology level. We’ll define fiber and talk about how much we need, and much more. Be sure to check out my Make Pooping Great Again TEDx talk which was born from the research done for this episode.

Show Notes:

References:

Epidemiology:

https://www.ncbi.nlm.nih.gov/pubmed/19442166

https://www.ncbi.nlm.nih.gov/pubmed/24846385

https://www.ncbi.nlm.nih.gov/pubmed/11288049

https://www.ncbi.nlm.nih.gov/pubmed/18953766

Mortality:

https://academic.oup.com/aje/article/180/6/565/2739168

https://www.ncbi.nlm.nih.gov/pubmed/25858689

https://www.ncbi.nlm.nih.gov/pubmed/25411285

Cardiovascular Disease:

https://www.ncbi.nlm.nih.gov/pubmed/8627965

http://www.bmj.com/content/347/bmj.f6879

https://www.ncbi.nlm.nih.gov/pubmed/9925120

https://www.ncbi.nlm.nih.gov/pubmed/12145012

https://www.ncbi.nlm.nih.gov/pubmed/14747241

https://www.ncbi.nlm.nih.gov/pubmed/13375489

https://www.ncbi.nlm.nih.gov/pubmed/21940758

https://www.ncbi.nlm.nih.gov/pubmed/23045195

Stroke:

https://www.ncbi.nlm.nih.gov/pubmed/23539529

https://www.ncbi.nlm.nih.gov/pubmed/23317525

Cancer:

https://www.ncbi.nlm.nih.gov/pubmed/21775566

https://www.ncbi.nlm.nih.gov/pubmed/22234738

https://www.ncbi.nlm.nih.gov/pubmed/22350922

https://www.ncbi.nlm.nih.gov/pubmed/1333426

Type 2 Diabetes:

https://www.ncbi.nlm.nih.gov/pubmed/12197996

https://www.ncbi.nlm.nih.gov/pubmed/10837285

https://www.ncbi.nlm.nih.gov/pubmed/15277155

https://www.ncbi.nlm.nih.gov/pubmed/18039988

Constipation:

https://www.ncbi.nlm.nih.gov/pubmed/14972075

Diverticular Disease:

https://www.ncbi.nlm.nih.gov/pubmed/9521633

Crohn’s Disease

https://www.ncbi.nlm.nih.gov/pubmed/21542068

https://www.ncbi.nlm.nih.gov/pubmed/23912083

Ulcerative Colitis:

https://www.ncbi.nlm.nih.gov/pubmed/12769445

Mechanisms of Action:

https://www.ncbi.nlm.nih.gov/pubmed/21095057

https://www.ncbi.nlm.nih.gov/pubmed/24652102

https://www.ncbi.nlm.nih.gov/pubmed/23319119

https://www.ncbi.nlm.nih.gov/pubmed/24388214

https://www.ncbi.nlm.nih.gov/pubmed/24390544

https://www.ncbi.nlm.nih.gov/pubmed/24495527

https://www.ncbi.nlm.nih.gov/pubmed/10235221

https://www.ncbi.nlm.nih.gov/pubmed/25198138

https://www.ncbi.nlm.nih.gov/pubmed/23385525

https://www.ncbi.nlm.nih.gov/pubmed/9214697

http://gut.bmj.com/content/63/12/1913

https://microbiomejournal.biomedcentral.com/articles/10.1186/s40168-016-0189-7

https://www.sciencedirect.com/science/article/pii/S0889855317301395?via%3Dihub#!

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← ep. 22 | Ask Me Anything #2ep. 20 | My Top 5 Foods for Plant-Based Athletes →

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