More fiber isn't always better
Fibers: the invisible power or the silent saboteur?
When we talk about winter nutrition where, in our opinion, animal products should dominate, one word quickly comes to mind: fiber. Are you not missing out on fiber then?
We know the slogans of the specialists: "fibers are good for your gut!", "Indispensable for your health!" But is that really so? In this blog, I thought it would be a good idea to take you into the world of fibers and especially when it might be smart to consume less fiber. Much of the information in this blog is based on knowledge from the GAPS protocol by MD Natasha Campbell-McBride. Her protocols were the foundation of my practice work, where for three years I was able to help people recover from numerous ailments.
What exactly are fibers?
Fibers are a form of carbohydrates that our body cannot digest or break down into glucose. This means they pass undigested through the digestive tract and end up in the large intestine, where they play a crucial role in the gut environment. There are two main categories of fibers we find in our diet:
- Soluble fibers: These fibers dissolve in water and form a gel-like substance in the intestines. They slow down the digestion and absorption of sugars, which helps regulate blood sugar levels and blood cholesterol. You find them in foods such as oats, apples, citrus fruits, beans, and flaxseed. The bacteria in the large intestine ferment these fibers, producing short-chain fatty acids like butyrate that keep the intestinal wall healthy and can reduce inflammation.
- Insoluble fibers: These fibers absorb water, add bulk to stool, and help move waste more quickly through the intestines. Whole grains, nuts, seeds, and vegetables like cauliflower and broccoli contain many of these insoluble fibers. They stimulate the peristalsis of the intestines and ensure regular bowel movements.
Although fibers are often presented as beneficial (which makes sense in some way), it is also true that for people with a damaged intestinal wall or an unbalanced gut flora, too high a fiber intake can be problematic. For them, an excess of fiber can lead to fermentation problems, gas, and even additional inflammation.
When should you avoid these fibers?
While fibers are often considered essential in a healthy diet, there are many situations where it is advisable to avoid them temporarily or permanently. People with the following conditions or symptoms may benefit from a low-fiber diet:
- Leaky Gut Syndrome: When the intestinal wall is damaged, fibers can exacerbate inflammation by irritating the already compromised intestinal lining.
- Irritable Bowel Syndrome (IBS): For many people with IBS, fibers, especially insoluble fibers, can lead to cramps, bloating, and diarrhea.
- Small Intestinal Bacterial Overgrowth (SIBO): In cases of bacterial overgrowth in the small intestine, fibers can serve as a food source for these unwanted bacteria, which can worsen symptoms.
- Chronic diarrhea: In cases of chronic diarrhea, fibers can stimulate bowel movements too much, causing further dehydration and nutrient loss.
- Autoimmune diseases: Some autoimmune diseases, such as Crohn's disease or ulcerative colitis, can be exacerbated by a high fiber intake because fibers place extra stress on the intestinal wall.
What happens to fibers in your gut?
When fibers reach the large intestine, they are fermented by gut bacteria. This process results in the production of beneficial short-chain fatty acids such as butyrate, acetate, and propionate, which serve as fuel for the cells of the intestinal wall. These fatty acids play an essential role in maintaining healthy gut flora, strengthening the gut barrier, and regulating inflammatory processes in the body.
However, for people with disrupted gut flora—such as those with Irritable Bowel Syndrome (IBS) or leaky gut—the fermentation of fibers can be problematic. Toxic byproducts can actually be formed that further damage the intestinal lining and contribute to systemic inflammation. Symptoms such as bloating, flatulence, diarrhea, or constipation may indicate an inability of the gut to process fibers correctly. If you recognize this, please adjust your eating pattern as soon as possible and experience what changes.
What should you eat then?
This is always the best question. But Joep, aren't we allowed to eat anything anymore? 100% yes. You 'don't have' to do anything for me anyway. I'm only here to potentially make your life more fun and easier. If something isn't right, change can also bring improvement.
In case of complaints, you could drastically reduce fiber intake and consume as many 'easily' digestible and healing products as possible. This list includes meat broth (click here for recipe), bone broth, thoroughly cooked vegetables (possibly in the broth), wild fish, grass-fed meat (especially lamb), raw fermented dairy (like kefir), eggs, high-fat products like avocado, and possibly supplemented with some seasonal fruits.
Products to avoid are whole grains, legumes, raw vegetables, seeds, and nuts.
Fibers: a nuance we forget
The food industry often hammers home the message that more fiber is always better. But as always, the need for fiber varies per individual. For some people, especially those with vulnerable gut health, fibers can do more harm than good, and it's really worth reducing or even avoiding them for a while.
Excessive fiber intake can lead to bloating, gas, and an increase in pathogenic bacteria in the gut. This can result in a vicious cycle of intestinal inflammation and malabsorption of nutrients. People with digestive problems may therefore benefit from a temporary low-fiber diet, slowly reintroducing fibers as their gut health improves.
Of course, we hope we have given you more knowledge with this, and remember: one size fits none. If you want to learn more about this, be sure to read my book 'work as an athlete'.
Sporting regards,
Joep
