Why Fiber Is the Most Underrated Commandment in the Word of Wisdom

In this episode of Eat Meat Sparingly: A Word of Wisdom Podcast, Ali Essig dives into the deeper meaning behind the phrase "in the season thereof" found in Doctrine & Covenants 89. Is it outdated advice—or is there modern wisdom hidden in this simple phrase?

Ali explores how eating a variety of plant foods, especially those in season, supports a healthy gut microbiome, improves digestion, boosts mental health, and even reduces your risk of disease. Backed by scripture and supported by science, she breaks down why fiber is one of the most overlooked but life-saving nutrients—and why eating more plants aligns with both the Word of Wisdom and solid nutritional science.

You’ll learn:

• Why our gut microbiome is so critical to our overall health

• How eating more fiber can reduce your risk of dying early by 10%

• What foods help build a strong gut (and which ones tear it down)

• Simple ways to start eating more variety—without feeling overwhelmed

• Why the order you eat your food (fiber first!) matters more than you think

Whether you're motivated by scripture, science, or both—this episode is packed with powerful insights and real-life strategies to help you align your plate with divine wisdom.

The study I was referring to is a 2011 meta-analysis published in the British Medical Journal (BMJ) titled:

"Dietary fibre and whole grain intake and risk of total mortality: a systematic review and meta-analysis of prospective studies"
Authors: Andrew M. Reynolds et al.
BMJ 2011;343:d6617

Key Finding:

For every 10 gram per day increase in fiber intake, there was a 10% reduction in risk of all-cause mortality.

Summary of the Study:

• The researchers analyzed data from multiple large prospective cohort studies.

• They found a consistent inverse relationship between dietary fiber intake and risk of death from all causes, as well as cardiovascular, infectious, and respiratory diseases.

• This benefit was observed independent of other dietary and lifestyle factors.

Quote from the study:

"A 10 g per day increase in fibre intake was associated with a 10% decrease in risk of death (relative risk 0.90, 95% confidence interval 0.86 to 0.94)."