Why Fiber Boosts Your Metabolic Health | Dr. Robert Lustig

Levels Advisor Robert Lustig, MD, explains the six benefits of fiber.

1. Fiber provides bulk. It mechanically stretches the stomach, which gives you a feeling of fullness, reducing total food intake.
2. It forms a secondary barrier in your intestine. This barrier prevents glucose, fructose, sucrose, and starches from entering the bloodstream. This keeps your glucose level down, which keeps your insulin level down.
3. It feeds the microbiome. This prevents the microbiome from chewing on the mucin layer that protects it.
4. It moves food through the intestine faster. This provides a laxative effect, helping to send a quicker signal to your brain that you’re full.
5. It serves as food for colonic bacteria. The bacteria turn the food into short-chain fatty acids (acetate, propionate, and butyrate), which are anti-inflammatory and help prevent irritable bowel syndrome and Alzheimer’s disease.
6. It helps prevent colon cancer. Insoluble fiber sloughs off colon cancer cells.

“Every single thing fiber does improves your metabolic health,” Lustig says. “And the way it shows up is in the reduction in the glucose response on your continuous glucose monitor (CGM). In fact, a high-fiber diet will give you the glucose response of a ketogenic diet. And a ketogenic diet is the one that suppresses insulin the most.”

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