This Doctor Says Fiber Is The Closest Thing To A Nutritional Holy Grail with Dr. Karan

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Aug 20, 2025

In this enlightening discussion, Dr. Karan Rajan, a doctor and social media health creator known for his engaging medical insights, highlights the often-overlooked importance of fiber in our diets. He unveils how boosting fiber intake can significantly enhance gut health, lower cholesterol, and even protect against chronic diseases like colon cancer. Dr. Karan shares personal anecdotes of his health transformation and offers practical tips for incorporating high-fiber foods into everyday meals, all while debunking common myths with his signature humor.

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INSIGHT

High-Fiber Populations Have Low Disease

Modern hunter-gatherer populations consume extremely high fiber and show very low chronic disease rates.
Fiber likely contributes substantially to their low comorbidity alongside movement, sleep, and community.

INSIGHT

Fiber Works Through Microbial Byproducts

Fiber feeds colon bacteria which produce short-chain fatty acids that drive hormone signals like GLP-1 and improve metabolism.
These bacterial byproducts support appetite regulation, insulin sensitivity, and nutrient absorption.

ANECDOTE

Personal Keto Story: Fiber Deficit Effects

Karan describes his own low-fiber keto phase that caused bloating, constipation, and sluggishness within weeks.
He highlights rapid microbiome changes within 24–48 hours after adding fiber and progressive benefits over weeks to years.

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This episode is brought to you by Vuori, One Skin, Momentous, and LMNT.

Fiber is one of the most overlooked nutrients in the modern diet, and most of us aren’t getting enough. Lower fiber intake is linked to increased risks of chronic disease, digestive problems, and poor metabolic health, but boosting your intake can be simple and enjoyable. Today’s guest shares the unique benefits of different types of fiber and how gradually increasing intake can support gut health, cholesterol levels, liver function, and other health benefits.

Today on The Dhru Purohit Show, Dhru sits down with Dr. Karan Rajan to unpack the critical role of fiber in our diets and why most of us aren’t getting nearly enough. He shares his personal health journey and how increasing his fiber intake transformed his well-being. Dr. Karan discusses the different types of fiber, their science-backed benefits, and simple, practical ways to work more high-fiber foods into your day. He also explains the hidden dangers of fiber deficiency, its link to chronic diseases like colon cancer, and the surprising potential of fiber to help flush out microplastics from the body.

Dr. Karan Rajan is a doctor and one of the biggest health & science creators on social media. Since 2020, he has amassed over 11 million followers across TikTok, YouTube, Instagram & Facebook with his refreshingly frank medical myth-busting and health advice videos which combine education, entertainment, and generous servings of dark humour.

In this episode, Dhru and Dr. Rajan dive into:

The fiber deficiency crisis (00:10)
Understanding fiber's role in gut health (1:29)
Types of fiber and how to increase our intake (05:55)
The evolution of dietary choices (13:23)
Navigating fiber sensitivities (17:20)
Essential high-fiber foods (25:42)
The consequences of low fiber intake (33:10)
Fiber and colon cancer risk (37:23)
Understanding the role of fiber in removing microplastics (40:06)
Fiber's impact on cholesterol and heart health (45:47)
Optimizing liver health (50:53)
Rethinking the 10,000 steps myth (53:40)
Patterns over perfection in health (59:05)
The importance of sleep in health (1:00:42)
Smart supplementation strategies (1:05:01)
Final thoughts and takeaways (1:09:09)

Also mentioned in this episode:

Dr. Karan’s Blog Post on Pantry Staples

For more on Dr. Rajan, follow him on Facebook, X/Twitter, Instagram, YouTube, TikTok, LinkedIn, or visit his Website.

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