More fiber is not always better
Fiber: the invisible force or the silent saboteur?
When we talk about winter foods in which animal products should dominate in our eyes, one word quickly comes to mind: fiber. Don't you miss fiber then?
We know the slogans of the specialists: "fiber is good for your gut!", "Indispensable for your health!" But is that really true? In this blog, I thought it would be a good idea to take you through fiber and especially when it may be smart to take in less fiber on the contrary. Much of the information in this blog is based on knowledge from MD Natascha Campbell-McBride's GAPS protocol. Her protocols were the basis of my practice work in which I had the privilege of relieving people of numerous 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 they pass through the digestive tract undigested and end up in the large intestine, where they play a crucial role in the intestinal environment. There are two main categories of fiber found in our diet:
- Soluble fiber: These fibers dissolve in water and form a gel-like substance in the intestines. They slow the digestion and absorption of sugars, which helps regulate blood sugar and blood cholesterol levels. You can find them in foods such as oats, apples, citrus fruits, beans and flaxseed. The bacteria in the colon ferment these fibers, producing short-chain fatty acids such as butyrate that keep the intestinal wall healthy and can reduce inflammation.
- Insoluble fiber: These fibers absorb water, add volume to stools and help move waste through the intestines faster. Whole grains, nuts, seeds and vegetables such as cauliflower and broccoli contain many of these insoluble fibers. They stimulate intestinal peristalsis and help keep bowel movements regular.
Although fiber is often presented as beneficial (logical in some ways), the fact is that in people with damaged intestinal walls or unbalanced gut flora, excessive fiber intake can actually be problematic. In them, excess fiber can lead to fermentation problems, gas formation and even additional inflammation.
When is it better to avoid these fibers?
Although fiber is often considered essential in a healthy diet, there are many situations in which it is wise to avoid it temporarily or permanently. People with the following conditions or symptoms may benefit from a fiber-restricted diet:
- Leaky Gut Syndrome: When the intestinal wall is damaged, fibers can exacerbate inflammation by irritating the already affected intestinal lining.
- Irritable bowel syndrome (PDS): For many people with PDS, fiber, especially insoluble fiber, can cause cramps, bloating and diarrhea.
- Bacterial overgrowth (SIBO): With bacterial overgrowth in the small intestine, fiber can provide a food source for these unwanted bacteria, which can worsen symptoms.
- Chronic diarrhea: In cases of chronic diarrhea, fiber may overstimulate bowel movements, causing further dehydration and loss of nutrients.
- Autoimmune diseases: Some autoimmune diseases, such as Crohn's disease or ulcerative colitis, may be exacerbated by high fiber intake because fiber puts additional stress on the intestinal wall.
What happens to fiber in your intestines?
When fiber reaches the colon, it is fermented by gut bacteria. This process results in the production of useful 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 intestinal flora, strengthening the intestinal barrier and regulating inflammatory processes in the body.
However, for people with disrupted intestinal flora - such as those with irritable bowel syndrome (PDS) or leaky gut - fiber fermentation can be problematic. Instead, toxic byproducts can be created that further damage the intestinal mucosa and contribute to systemic inflammation. Symptoms such as bloating, flatulence, diarrhea or constipation may indicate an inability of the gut to process fiber correctly. Should you recognize this, please adjust your diet as soon as possible and experience what changes.
So what should you eat?
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 at all from me. I'm only here to potentially make your life more fun and easier. After all, if something is not right, change can also give improvement.
On the contrary, in the case of symptoms, you could drastically reduce your fiber intake and ingest as many "easily" digestible and healing products as possible. This list includes meat broth(click here for recipe), bone broth, cooked-through 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 fruits from the season.
Products to avoid are whole grains, legumes, raw vegetables, seeds and nuts.
Fiber: a nuance we forget
The food industry often hammers home the message that more fiber is always better. But as always, fiber needs vary from one individual to another. For some people, especially those with fragile gut health, fiber can do more harm than good and is really 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 intestines. 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 fiber as their gut health improves.
Of course we hope to have given you more knowledge and remember: one size fits none. If you want to learn more about this, please read my book 'work like an athlete'.
Sports Greetings,
Joep