Hello, this is Monica Reinagel, and you're listening to the Nutrition Deva

podcast Welcome. Today's episode topic was proposed by Lisa who called in on the nutrition diva listener line.

Hey Monica, I have a question about whether too much fiber causes nutrient deficiencies.

I read that an excessive amount of fiber binds with minerals including

calcium, magnesium, zinc, and iron, preventing them from being absorbed by the body.

Is there validity to these claims, and if so, how much fiber will need to be consumed on a daily

basis for this problem to take effect.

In other words, what do we consider to be excessive fiber?

Thanks for all that you do, Lisa.

This is a really interesting question.

So thanks for calling in, Lisa.

The recommended daily allowance for fiber is about 30 grams per day.

Now the average intake in the US is somewhere in the

neighborhood of 15 grams per day. So the typical American would need to double

their fiber intake just to meet the recommended amount.

But is the recommended amount of fiber too low?

The RDA for fiber was set decades ago and it was based on research showing that fiber was beneficial

for digestive health, weight management, and may also play a role in moderating cholesterol levels.

And here's how all of that works. Fiber from foods absorbs water and takes up a lot of space.

And this helps with weight management by filling up the stomach and making us feel more full on fewer calories.

Fiber also binds to certain food elements such as cholesterol

and that means that as the food moves through the small intestine,

...