🌾 The Most Underrated Health Habit: Fiber

We’re always chasing the next big supplement or superfood. But according to Dr. Layne Norton, a PhD in nutritional sciences, one of the most powerful health protectors is already sitting in the produce aisle:

🧠 Who Is Dr. Layne Norton?

• Holds a PhD in nutritional sciences

• Competitive bodybuilder and powerlifter

• Respected voice in evidence-based fitness and nutrition

• Specializes in breaking down complex studies for real-world use

🧪 New Study: Fiber and Kidney Disease

A recent analysis of NHANES government health data found that people with type 2 diabetes who ate more fiber had a dramatically lower risk of developing kidney disease.

• People eating over 20g of fiber per day had a
  🔻 50% lower risk compared to those eating under 10g.

• Risk started dropping significantly at 14g per day—a key inflection point.

🩺 Why Fiber Works for More Than Just Kidneys

Fiber doesn’t just improve digestion—it works through multiple pathways to enhance overall health:

✅ Reduces Risk of:

• 🧠 Cognitive decline

• ❤️ Cardiovascular disease

• ⚰️ All-cause mortality

• 🧬 Cancer (especially colon)

• 🩺 Kidney disease

🔍 How Fiber Protects Your Body

1. Improves Insulin Sensitivity

Better blood sugar control = reduced stress on kidneys and metabolic system.

2. Feeds Your Good Gut Bacteria

Soluble fiber is fermented into short-chain fatty acids like butyrate, which reduce inflammation and support immune function.

3. Reduces Gut Transit Time

Fiber helps waste move through the colon faster, giving toxic compounds less time to damage cells—especially important in lowering colon cancer risk.

4. Lowers LDL (“bad”) Cholesterol

Soluble fiber binds to cholesterol in the gut and helps remove it before it gets absorbed.

🥗 ACTIONABLE TAKEAWAYS

If you’re not eating enough fiber—start now.

✅ Aim for at least 25–30g per day
(Benefits start around 14g and get stronger above 20g)

✅ Prioritize:

• Fruits (berries, apples, pears)

• Vegetables (broccoli, leafy greens)

• Legumes (lentils, black beans, chickpeas)

• Whole grains (oats, quinoa, brown rice)

• Nuts and seeds (chia, flax, almonds)

✅ Check your labels — Many “high-protein” processed foods are fiber-deficient.

✅ Gradually increase intake — Going from 5g to 30g overnight can cause bloating.

✅ Stay hydrated — Fiber needs water to do its job.

⚠️ The Fiber Gap Is Real

Most people in the U.S. eat only 10–15g per day. That’s not enough.

And if you’re doing a low-carb or carnivore-style diet, your fiber intake might be close to zero.

🧠 Final Word from Dr. Norton:

Learn more about Dr. Layne Norton’s latest video.