The Fibre Framework | Gut Health, Fat Loss and the Best Sources

In this episode of The Bodybuilding Dietitians Podcast, we break down why fibre deserves far more attention than being treated as something that just helps with digestion. Fibre is the nutrient lifters most consistently neglect, and one of the best evidenced dietary factors for long term health, yet the typical high protein physique diet is almost engineered to leave people well short of what they need.

We cover what fibre actually is and why the different types matter, from soluble and viscous fibres through to fermentable fibres and their role in the gut microbiome. We get into the mortality and disease evidence, the short chain fatty acid mechanism that explains why fibre affects far more than digestion, the beta-glucan and cholesterol story, and why fibre is such a useful appetite and satiety tool during a fat loss phase. We also cover the honest limitations, including why ramping up too quickly backfires, how to time fibre around training, and the FODMAP consideration for people with sensitive guts.

We finish on the practical side, including which food sources actually deliver meaningful fibre and which ones only feel like they do, the highest leverage swaps to close the gap, and how to build fibre into your diet without rebuilding it from scratch. We wrap up as always with what we learned this week.

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