Is Fiber an Effective Anti-Inflammatory?

Most Americans get less than half the recommended minimum fiber intake a day and the benefits of fiber go way beyond bowel regularity.

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This is one of the reasons legumes and whole grains are emphasized in my daily dozen checklist of all the healthiest of healthy foods to ideally fit into your daily routine. Available (for free of course!) as an app (Dr. Greger’s Daily Dozen) on iPhone ( and Android ( and in my video Dr. Greger’s Daily Dozen Checklist (

Fiber does not work alone. Fiber acts as a prebiotic to feed out friendly gut flora. Check out, for example:
• Gut Dysbiosis – Starving Our Microbial Self (
• Microbiome: We Are What They Eat (
• Gut Microbiome – Strike It Rich with Whole Grains (

If you’re a sucker for poop videos, you may also enjoy:
• How Many Bowel Movements Should You Have Every Day? (
• Should You Sit, Squat, or Lean During a Bowel Movement? (
• Paleopoo: What We Can Learn from Fossilized Feces (

If you buy processed grain products how do you know if it has enough fiber? Check out The Five to One Fiber Rule (

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Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM

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