The Nutrient Most of Us are Under-Eating That Boosts Brain Health and Fights Inflammation and Visceral Fat

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Mar 31, 2025

Dr. Will Bulsiewicz, an award-winning gastroenterologist and bestselling author, dives into the underestimated benefits of fiber for gut health. He reveals that most people are lacking in this essential nutrient, which supports digestion and combats inflammation. Listeners learn how to improve bowel health, the surprising connection between coffee and digestion, and fiber’s role in reducing visceral fat, especially during menopause. With practical tips on fiber sources like psyllium husk, the conversation emphasizes a varied diet for optimal health.

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ADVICE

Signs of Low Fiber

Look for these signs of inadequate fiber intake: infrequent bowel movements, incomplete emptying, and bloating.
These are Dr. Will Bulsiewicz's main indicators of low fiber.

ADVICE

Coffee and Fiber

Drink coffee to stimulate bowel movements, it's rich in polyphenols and fiber.
Add a soluble fiber supplement to coffee for extra microbiome support.

ADVICE

Movement and Bowel Movements

Incorporate movement into your daily routine; it stimulates intestinal motility.
Even a brisk walk can promote regularity, mirroring the "runner's trots" phenomenon.

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This episode is brought to you by Birch Living and Levels.

When you think of blood sugar regulation, weight loss, or boosting cognition, fiber may not be the first thing that comes to mind. But this essential nutrient does far more than just relieve constipation. It feeds our gut microbes, keeping them happy and thriving—and in return, they produce anti-inflammatory, anti-cancer, immune-supporting metabolites that help us stay healthy, happy, and thriving.

Today on The Dhru Purohit Show, we’re bringing you a special compilation episode featuring Dhru’s conversations with top experts on fiber and its powerful benefits for gut and whole-body health. Dr. Will Bulsiewicz breaks down the signs of inadequate fiber in your diet and shares his top four tips for improving bowel movements and incorporating fiber into your daily routine. Dr. Mary Claire Haver explains how optimizing fiber intake can help reduce visceral fat—especially during perimenopause and menopause. Dr. Brad Stanfield highlights psyllium husk as one of the most underrated supplements for boosting fiber intake and supporting overall health.

Dr. Will Bulsiewicz is an award-winning gastroenterologist and New York Times bestselling author of Fiber Fueled and The Fiber Fueled Cookbook.

Dr. Mary Claire Haver is board-certified in Obstetrics and Gynecology and is a Certified Culinary Medicine Specialist.

Dr. Brad Stanfield is a primary care physician hailing from Auckland, New Zealand who has garnered over 200,000 followers on YouTube for his video segments related to longevity-promoting strategies.

In this episode, Dhru and his guests dive into:

Signs of inadequate fiber in your diet (02:20)
Four tips for improving bowel movements (05:20)
How beginners can increase fiber intake and manage gas (17:27)
Key behaviors that harm gut health (21:37)
How fiber supports gut health and the microbiome (29:15)
The benefits of eating a diverse range of plant foods (35:07)
How fiber helps combat visceral fat (38:43)
The optimal daily dose of fiber (40:38)
How to increase fiber intake with psyllium husk (44:50)
Recommended water intake when using psyllium husk (48:31)
Final thoughts (50:09)

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This episode is brought to you by Birch Living and Levels.

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