More fiber isn't always better
Fiber: The Invisible Force or the Silent Saboteur?
When we talk about winter foods where we believe animal products should dominate, one word quickly comes to mind: fiber. Don't you miss the fiber?
We're all familiar with the specialists' slogans: "Fiber is good for your gut!", "Indispensable for your health!" But is that really true? In this blog post, I thought it would be a good idea to explain fiber and, in particular, when it might be wise to reduce your fiber intake. Much of the information in this blog post is based on knowledge from the GAPS protocol by MD Natascha Campbell-McBride. Her protocols formed the foundation of my practice, during which I helped people with a variety of symptoms for three years.
What are fibers anyway?
Fiber is a form of carbohydrate that our bodies cannot digest or break down into glucose. This means it passes through the digestive tract undigested and into the large intestine, where it plays a crucial role in the intestinal environment. There are two main categories of fiber found in our diet:
- Soluble fiber: This fiber dissolves in water and forms a gel-like substance in the intestines. It slows the digestion and absorption of sugars, which helps regulate blood sugar and cholesterol levels. You can find it in foods like oats, apples, citrus fruits, beans, and flaxseeds. Bacteria in the large intestine ferment this fiber, producing short-chain fatty acids like butyrate, which maintain a healthy intestinal lining and can reduce inflammation.
- Insoluble fiber: This fiber absorbs water, adds bulk to stool, and helps move waste through the intestines more quickly. Whole grains, nuts, seeds, and vegetables like cauliflower and broccoli contain high levels of this insoluble fiber. It stimulates intestinal peristalsis and helps keep bowel movements regular.
Although fiber is often presented as beneficial (which is somewhat logical), for people with damaged intestinal walls or unbalanced gut flora, excessive fiber intake can actually be problematic. For these individuals, excess fiber can lead to fermentation problems, gas, and even increased inflammation.
When should you avoid these fibers?
Although fiber is often considered essential in a healthy diet, there are many situations where it's wise to avoid it temporarily or permanently. People with the following conditions or symptoms may benefit from a low-fiber diet:
- Leaky Gut Syndrome: When the intestinal lining is damaged, fiber can worsen the inflammation by irritating the already compromised intestinal lining.
- Irritable Bowel Syndrome (IBS): For many people with IBS, fiber, especially insoluble fiber, can lead to cramping, bloating, and diarrhea.
- Bacterial overgrowth (SIBO): When there is an overgrowth of bacteria in the small intestine, fiber can be a food source for these unwanted bacteria, which can worsen symptoms.
- Chronic diarrhea: In cases of chronic diarrhea, fiber can overstimulate bowel movements, causing further dehydration and nutrient loss.
- Autoimmune diseases: Some autoimmune diseases, such as Crohn's disease or ulcerative colitis, can be worsened by a high fiber intake, because fiber puts extra strain on the intestinal wall.
What happens to fiber in your intestines?
When fiber reaches the large intestine, it is fermented by intestinal 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 lining the intestinal wall. These fatty acids play an essential role in maintaining healthy intestinal flora, strengthening the intestinal 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—fiber fermentation can be problematic. Toxic byproducts can be created that further damage the intestinal lining and contribute to systemic inflammation. Symptoms such as bloating, gas, diarrhea, or constipation can indicate an inability of the gut to properly process fiber. If this resonates with you, please adjust your diet as soon as possible and experience the changes.
What should you eat then?
This is always the best question. But Joep, are we not allowed to eat anything at all? 100% yes. In any case, you don't have to do anything with me. I'm only here to potentially make your life more enjoyable and easier. Because if something isn't right, change can also improve it.
If you're experiencing symptoms, you could drastically reduce your fiber intake and consume as many easily digestible and healing foods as possible. This list includes meat broth ( click here for the recipe), bone broth, cooked vegetables (possibly in the broth), wild fish, grass-fed meat (especially lamb), raw fermented dairy (such as kefir), eggs, high-fat products like avocado, and possibly supplemented with some seasonal fruits.
Products to avoid include whole grains, legumes, raw vegetables, seeds and nuts.
Fibers: a nuance we forget
The food industry often emphasizes the message that more fiber is always better. But as always, fiber needs vary from person to person. For some people, especially those with fragile gut health, fiber can do more harm than good, and it's definitely worth reducing or even avoiding it 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 nutrient malabsorption. People with digestive problems may therefore benefit from a temporary low-fiber diet, gradually reintroducing fiber as their gut health improves.
We certainly hope this has given you some new insights, and remember: one size fits all. If you'd like to learn more, be sure to check out my book "Work Like an Athlete ."
Sporty greetings,
Joep
