Fiber - Friend or Fiend?
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RalfLott
Posts: 5,036 Member
Deity for some, devil for others, the Fiber Question seems to generate wildly different (but equally emphatic) reactions among the regular visitors here.
- You get cramps and indigestion, and you feel bloated and generally just foul and rotten
- You poop like clockwork and give your gut residents something to snack on other than their apartment walls (your gut lining)
There are of course many variables at play, including vast individual differences and a variety of types and sources of fiber.
But where does the science stand? Who particularly benefits/suffers from which type(s) of fiber and in what ways?
Thanks in advance for tips on solid research, reviews, explanations, etc.!
- You get cramps and indigestion, and you feel bloated and generally just foul and rotten - You poop like clockwork and give your gut residents something to snack on other than their apartment walls (your gut lining)There are of course many variables at play, including vast individual differences and a variety of types and sources of fiber.
But where does the science stand? Who particularly benefits/suffers from which type(s) of fiber and in what ways?
Thanks in advance for tips on solid research, reviews, explanations, etc.!
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Following...
I am a member of a couple ZC groups on Facebook who advocate no foods not from the animal kingdom with the exception of some seasonings/spices. I also follow some keto/LC groups. Very different perspectives and I am trying to learn all I can. I am keto currently but trying to decide if I want to go ZC.0 -
For me - 1
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When I ate carbs, fiber was my friend. Kept me regular as clockwork. Now that I'm keto, eating fiber causes bad things to happen... Evil things.. Things we don't talk about lest they hear us...
Seriously though, I'm much better regulated without it now. Odd, isn't it?1 -
When I ate carbs, fiber was my friend. Kept me regular as clockwork. Now that I'm keto, eating fiber causes bad things to happen... Evil things.. Things we don't talk about lest they hear us...
Seriously though, I'm much better regulated without it now. Odd, isn't it?
Yes, agreed...evil things that would mean the end of time if mentioned, or at least, the end of breathable oxygen for some time...1 -
For me, fibre = fiend. All my life, the "healthy" high fibre/whole grain diet I followed produced gas, bloating and severe discomfort, with IBS symptoms like chronic constipation followed by bouts of terrible, uncontrollable diarrhea.
My ND suggested I give up grains for a few weeks a couple of months ago and I somehow just don't eat them any more; I have no desire for them. I just automatically don't eat them. Still have the constipation, but none of the bloating, pain, and gas.0 -
Here's my concern:
http://www.scientificamerican.com/article/fiber-famished-gut-microbes-linked-to-poor-health1/"Dietary fiber and diversity of the microbiota complement each other for better health outcomes." In particular, beneficial microbes feast on fermentable fibers—which can come from various vegetables, whole grains and other foods—that resist digestion by human-made enzymes as they travel down the digestive tract. These fibers arrive in the large intestine relatively intact, ready to be devoured by our microbial multitudes. Microbes can extract the fiber's extra energy, nutrients, vitamins and other compounds for us. Short-chain fatty acids obtained from fiber are of particular interest, as they have been linked to improved immune function, decreased inflammation and protection against obesity.
Feed the microbes so they don't feed on you.
As gut microbes are starved of fermentable fiber, some do die off. Others, however, are able to switch to another food source in the gut: the mucus lining that helps keep the gut wall intact and free from infection.1 -
Veggie based fiber slowly introduced into my diet was a great help
It filled me up and I had lean meats and some dietary fats.
Over time I can accurately predict my weight loss based on how much of the lower calorie high fiber foods I eat.
It is the key to feeling full and also general slow predictable weight loss
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Shadowmf023 wrote: »When I ate carbs, fiber was my friend. Kept me regular as clockwork. Now that I'm keto, eating fiber causes bad things to happen... Evil things.. Things we don't talk about lest they hear us...
Seriously though, I'm much better regulated without it now. Odd, isn't it?
Yes, agreed...evil things that would mean the end of time if mentioned, or at least, the end of breathable oxygen for some time...
Have you tried adding a double shot of lavender or peppermint oil to your fiber? (You could be a walking Bed, Bath & Beyond ad and the star of every party..... )0 -
Interested in this too!0
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Shadowmf023 wrote: »When I ate carbs, fiber was my friend. Kept me regular as clockwork. Now that I'm keto, eating fiber causes bad things to happen... Evil things.. Things we don't talk about lest they hear us...
Seriously though, I'm much better regulated without it now. Odd, isn't it?
Yes, agreed...evil things that would mean the end of time if mentioned, or at least, the end of breathable oxygen for some time...
Have you tried adding a double shot of lavender or peppermint oil to your fiber? (You could be a walking Bed, Bath & Beyond ad and the star of every party..... )
Yeah well, my digestion is pretty crappy (pun intended) as is because of a spastic colon. Supposedly fibre helps with this, but all I've been getting is gas and pain. I've tried the peppermint oil, and also ginger. They don't do much, sadly.
Somehow I got in 40g of fibre yesterday. Last night I almost died, from both pain and oxygen deprivation.
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Shadowmf023 wrote: »Shadowmf023 wrote: »When I ate carbs, fiber was my friend. Kept me regular as clockwork. Now that I'm keto, eating fiber causes bad things to happen... Evil things.. Things we don't talk about lest they hear us...
Seriously though, I'm much better regulated without it now. Odd, isn't it?
Yes, agreed...evil things that would mean the end of time if mentioned, or at least, the end of breathable oxygen for some time...
Have you tried adding a double shot of lavender or peppermint oil to your fiber? (You could be a walking Bed, Bath & Beyond ad and the star of every party..... )
Yeah well, my digestion is pretty crappy (pun intended) as is because of a spastic colon. Supposedly fibre helps with this, but all I've been getting is gas and pain. I've tried the peppermint oil, and also ginger. They don't do much, sadly.
Somehow I got in 40g of fibre yesterday. Last night I almost died, from both pain and oxygen deprivation.
Damn. Not even a slight improvement in the fragrance dept?0 -
Shadowmf023 wrote: »
Somehow I got in 40g of fibre yesterday. Last night I almost died, from both pain and oxygen deprivation.
This brings up an interesting point for me... how much is a "lot" and how much is a "little"? I average under 20 grams a day, and that's with eating a good size portion of veg at least twice a day...
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anewlifeat40 wrote: »This brings up an interesting point for me... how much is a "lot" and how much is a "little"? I average under 20 grams a day, and that's with eating a good size portion of veg at least twice a day...
I wish I knew!
I suppose "a lot" would be enough to keep your gut microbes fat & happy, and "too little" would be not enough to keep them from rioting.....
I have to think the type and diversity of fiber sources, as well as the quantity, are important factors in how you fare after ingesting it.
Anyone who's studied the research have any thoughts on all this?
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I think the amount of fibre depends on the person's gut. I'm fine with <15g. But then, my gut isn't quite "normal". However, other people with the same issue may require more than 25g a day.
It varies widely among people with digestive issues and their particular symptoms. I imagine it varies even more among the general population. Which is why I think the general advice to eat more isn't always a good idea. You can't expect everyone to wear the same size shoe, we don't all have the same size feet.1 -
Shadowmf023 wrote: »Shadowmf023 wrote: »When I ate carbs, fiber was my friend. Kept me regular as clockwork. Now that I'm keto, eating fiber causes bad things to happen... Evil things.. Things we don't talk about lest they hear us...
Seriously though, I'm much better regulated without it now. Odd, isn't it?
Yes, agreed...evil things that would mean the end of time if mentioned, or at least, the end of breathable oxygen for some time...
Have you tried adding a double shot of lavender or peppermint oil to your fiber? (You could be a walking Bed, Bath & Beyond ad and the star of every party..... )
Yeah well, my digestion is pretty crappy (pun intended) as is because of a spastic colon. Supposedly fibre helps with this, but all I've been getting is gas and pain. I've tried the peppermint oil, and also ginger. They don't do much, sadly.
Somehow I got in 40g of fibre yesterday. Last night I almost died, from both pain and oxygen deprivation.
Damn. Not even a slight improvement in the fragrance dept?
And no. Lol0 -
When I ate carbs, fiber was my friend. Kept me regular as clockwork. Now that I'm keto, eating fiber causes bad things to happen... Evil things.. Things we don't talk about lest they hear us...
Seriously though, I'm much better regulated without it now. Odd, isn't it?
This is 100% my experience too. Years and years of taking fiber supplements to control IBS and it did help.
But going Keto seemed to make things all better then I tried carnivore only to realize things were even better.
After going Keto I would deal with constipation but none of the diarrhea IBS pain and grumblies. I blamed the constipation on cheese and protein then carnivore made me realize I eat all the cheese and protein I want as long as fiber isn't involved. Now, I only get constipation and bloating if I eat too much vegetables. So if I eat broccoli now, I have like 3 pieces. That's enough.0
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