Back to Basics Mini-Series: Quick Fiber Fixes for Better Gut Health

The Obesity Guide with Matthea Rentea MD

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Rounding off our Back to Basics mini-series, this episode is all about fiber—the powerhouse nutrient for gut health and satiety. I’ll break down the best fiber sources, expose some sneaky low-fiber foods (yes, even the salad bar could be letting you down!), and share practical, easy-to-follow tips for gradually increasing your intake without any digestive discomfort. Tune in for simple ways to hit your fiber goal and get it into every meal.

If you've enjoyed this mini-series, I’d love to hear your feedback! Email me at [e-mail] with your thoughts and any topics you’d like to hear about next.
References
Coloring recommendations:

Alcohol Markers

Coloring books

Mini-Course: The Top 5 Mistakes That People Make When Starting a GLP-1

Download Dr. Rentea’s FREE Resource: Power Picks for Metabolic Health
Audio Stamps
00:30 - Dr. Rentea reflects on her two-week break, sharing how simple hobbies like coloring brought unexpected calm and joy.
03:54 - We learn about fiber’s role in satiety, gut health, and cancer prevention, and how most people are consuming less than the recommended amount.
06:15 - Dr. Rentea explains the importance of including fiber in every meal or snack, highlighting top sources of fiber, as well as surprisingly low sources.
08:15 - Find out how increasing fiber intake too quickly can cause digestive discomfort.
Quotes
“The fiber goal for women is going to be 25 grams or more fiber per day. And for men, 38 grams or more per day.”
“When you don't have enough fiber, you cannot reach satiety. So you need there to be some bulk to your meals to have the stretch receptors in your stomach activated.”
“We actually have more bacteria than we have human cells. They need fiber to live on and to thrive.”
“Every meal or snack you have, there has got to be some fiber.”
“People will tell me, ‘Well I have these big bowls of salad’, and the reality is two cups of salad may be up to two grams of fiber. It's not a lot.”
“Remember, every time you increase fiber too abruptly, you can actually get a lot of stomach discomfort, gas, bloating, and a lot of problems. So find where you are and then just go up by a few grams.”

All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast.
If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com