My n=1 experience - I’m now a retired doctor age 65. I embraced the high fibre diet from the start of medical school. Age 45 I suffered a perforated diverticular abscess in my sigmoid colon, and had a stoma for 4 months. Following this I hammered the fibre even more, and was constantly troubled by pain and bloating. A second less severe abscess put me back in hospital when I was about 53 but I pressed on with the fibre. When I began intermittent fasting and low carbs 10 years ago I discovered that a fast would eliminate my symptoms. I now eat hardly any fibre (not zero, but 1/3 of what I used to eat) and I have NO symptoms.
@@thereallyrichone Hello. When I first started reading about IF about 10 years, I realised that during my 2 times in hospital, when I had been kept nil by mouth, that the longer it went on the easier it was to endure. My first attempts at fasting were 2 days in 5, based on eating 500 calories on those 2 days. I was still eating a lot of fibre then, and just by luck I noticed that on a fasting day an attack died away. I did a lot of reading, and discussed fasting with my patients, who had similar successes. Now I fast every day, never eating before 12 midday, often up to 1400, and finish eating about 1800. Because I also restrict my carbs to under 130 g I tend to have a high protein and fat lunch, often bacon and egg or meat and cheese, so the only time I eat fibre will be the vegetables with the evening meal, hence my estimate of 1/3. In summary, no breakfast, a fat and protein dense lunch, and a ‘normal’ supper finished by 6. I also cook 95% of meals from scratch, very little processed. Lastly, about 8-10 units alcohol/week maximum, more than that and my gut suffers. About twice a year I do a 42 hour fast. I hope that this will help. Best wishes.
Forever I've had such terrible gut health I felt weak bloated and just overall awful. Low energy sluggish and it made me depressed. Everybody told me I needed more fiber and more vegetables and every time I did that I felt worse and. I just did not understand it. Just recently within the last 5 weeks I went on the carnivore diet and I can't even describe how much better I feel I would have not even imagined the differences. It's been the best thing that I've ever done in my entire life.
I went through the same thing as your friend. I was plant asked for about a year in the hopes of fixing my gut. I was miserable. spent thousands at the gastroenterologist. They saw nothing wrong with me and when I asked what should I do about the constipation and pain in my side. I was told to add fiber and/or laxatives. This was AFTER I told them veg and grains made me feel worse. I’m on the road to recovery since I took the grains and veg out- this was from going to RUclips university for FREE
I've worked up to 45-50g of fiber a day over almost a year and now eating 200g of protein day. I found this has worked wonders (as well as exercise) for my weight issues. I cut out the junk in about 80% of my meals and have dropped 50 pounds since Sept 2022 (was 220lbs. now around 170lbs.). I am almost 40 and in the best shape of my life (this includes high school). Everybody is different so dont be afraid to experiment some, some things work better for others.
I myself worked up to 60-100grams of fiber. I don't think I'm changing my lifestyle anytime because I'm also in the best shape I've ever been. I workout 6-7 days out the week and get 7-9 hours of sleep everyday. I don't feel as good when I don't get enough fiber.
@brianlittrell797 I had 50 grams today....had a jocko protein shake along with peach overnight Oats jar this morning, Edamame and another jocko protein shake at lunch, ground turkey with cauliflower rice and fajita blend veggies for dinner
@kingsolo5112 I work out 6 days a week also and get around 7 hours of sleep during weekdays. Resistance bands and bike 2 days, ab and bike 2 days, and just bike 2 days. Up at 4am every weekday morning
Literally!!! I had this same issue when I was a vegan and vegetarian. And doctors told me, “eat more fiber”. They prescribed Raisin Bran lmao. Which only made me more miserable for years! Now I’m paleo/keto/carnivore and I feel way better and I’m in way better shape as well 💪
You very likely have intestinal methanogen overgrowth. Get a lactulose breath test to assess methane production. It’s completely curable and a form of hard to correct dysbiosis. Going on a meat-only diet is complete overkill.
@@Ruktiet I honestly don’t think so! I think it was the gmo grains that I was raised on. My parents let me eat cereal and pizza etc as a child. I developed constipation symptoms at a very young age. It was through learning about probiotics and digestive health that I found balance with my diet. Cutting out the processed foods eliminated all of the symptoms.
I've had gastro issues for many years and seen so many specialists with no help, many contradicting each other. Finally, started with a holistic nutritionist and found ibhave leaky gut and heavy yeast overgrowth in my gut. After a few weeks of natural supplements, my bloating and gas is basically gone. I'm down a few lbs and feeling better.
So glad this is acknowledged! I have always had issues with being told to eat more fiber. I would be doubled over in pain, constipation and bloating. I went carnivore and things are soo much better!
You very likely have intestinal methanogen overgrowth. Get a lactulose breath test to assess methane production. It’s completely curable and a form of hard to correct dysbiosis. Methane is a so-called “gasotransmitter” and downregulates colonic motility. It is essentially severe dysbiosis which you have to correct. Going on an all-meat diet is complete overkill and overly restrictive for a condition which has a clear underlying root cause.
Really love this video ! However, there are several important factors to consider when interpreting these results🤔: 1. Gradual Increase in Fiber:How the fiber was introduced into the diet is crucial. A rapid increase in fiber intake can lead to side effects like bloating and gas. Did the study account for whether participants increased their fiber intake gradually or suddenly? 2. Adequate Hydration: Fiber works best when consumed with sufficient water. Inadequate hydration can make constipation worse by hardening stools. Did the study consider the hydration levels of the participants? 3. Types of Fiber: Not all fiber is the same. Soluble and insoluble fibers have different effects on digestion. Did the study differentiate between these types of fiber and their respective impacts on participants' symptoms? 4. Gut Microbiome: Fiber acts as a prebiotic, feeding the beneficial bacteria in our gut. If participants had an imbalanced gut microbiome, it might explain why they didn't respond well to fiber. Did the study evaluate the gut microbiome composition of the participants?
Fiber is one of the best things I've ever focused on in my diet. But as always, everyone is different, and I'm glad your patient found an answer to her problems.
Yeah I'm sticking to my fiber, I had been alternating from constipation to diarrhea multiple times a day for years until I started making sure I got at least 20g of fiber per day. I don't feel bloated with high fiber either, just nice and consistent now.
Much of it comes down to an individual's gut biome. We require the right bacteria to break the fiber down. Also, uncooked vegetables are more difficult to digest.
@@DaveIrish66 you may want to rethink your position....there are many reasons to eat things like berries and carrots, veg, onions, sweet potatoes...many health benefits especially as you age. "Glucose" isn't a problem .your body literally tries to synthesize it from amino acids/fatty acids when you don't have enuf.... Glucose is only a problem when you eat way more than you can use or when it comes from modern refined unnatural foods
@@ghost9-9ghost eh. Digestive issues and things like Crohn's and IBS run in my family. I ate just a ceasare salad no croutons and some green beans with my steak and then sh*t my pants on the way home. Happens most time I eat whole veggies. Same with my mom, sister, and grandma. Some people just can't handle vegetables. We have run the Gambit of probiotics and gut health protocol but doesn't make a difference
@ghost9-9ghost Thanks for the info but I get everything I need for an animal based diet. My blood work is spot on, my digestion is good. I am 58 and trail run regularly and can run ultra marathons. I'm good .
same here. and just "adding oil" or more fat didn't help me either. Though I do get bloated from fiber, so I want low fiber to work. Somewhere in the middle?
same here when I do animal based I get crazy constipated and I have to use force to get it out which is not good at all with all that meat rotting...for not getting colon cancer your bowel must be 100% empty everyday and you should feel released or light in the morning after bowel movement...many get colon cancer because they become constipated for years and suddenly the cancer news....
I suffered with diverticulitis for most of my life. Doctors kept telling me more fiber. I got worse and started getting infections and being taken to emergency for severe and painful constipation. IBS when I wasn't constipated. Finally got connected to a surgeon to plan a resection surgery. Her first advice was to stop the added fiber and she explained why. My colon was so damaged we had to do the resection but I had no idea I was making myself worse following doctor's advice.
I've NEVER heard you include BIODIVERSITY in your perspective on a vegan vs carnivore diet. WE ARE NOT ALL THE SAME.... Our organs don't function the same, across the board.(I e. GFR inkidney function in Caucasians and Asians vs Hispanic and African Americans). I can post 5 published case studies that show multiple differences in MICROBIOME, and many other differences.
@@swamphawk6227 Nah, I didn't forget. "Outrage" and "yelling" is your interpretation. I'm far to advanced and knowledgeable to be outraged over a difference of opinion. I'm highlighting specific words I want to draw attention to.... A lot of ppl are being misled and miseducated by listening to videos like these.
Mike I would like your opinion...I've binge watched Ari Whitten lately and he had on Dr. Jason Hawrelak(Ari said he is a world leading research scientist) where they talked about diets that exclude probiotics/prebiotics (especially Carnivore) which lowers and in some cases kills permanently certain microbiota that are beneficial to health....I know myself(and alot of others) who are Carnivorish(95%) feel great for now, but do you think, with all your research that he may have a point...or is this all an experiment
Yeah a lot of the time this is entirely ignored. And what we should be looking for is evidence of reasonable fiber intake being harmful in people who have no gut conditions.@@mr.bread3circus
While you were talking, I started checking “MyNetDiary” list of nutrients for the past couple of weeks. I had already noticed that my BM’s had changed. They’d gotten easier and more frequent until I “got back on track” with my diet a couple of days ago when things slowed down again. Turns out, I went from having about 40g of fiber per day to around 18g. For the last few days, I’ve gone back to about 38-40g. Hence the lack of BM. I will definitely need to do a more in-depth analysis of the foods I eat to determine what I need to eat less of or avoid completely. Thanks for your presentation. I was always told what you indicated we’ve been taught about eating more fiber. If it truly helped evacuate the bowel more efficiently, I could understand the advice. However, even my cursory observation of the past 20 days or so says differently.
Whenever I’m constipated (from eating too much dairy and/or meat) I eat a bunch of green veggies and I can go again, and it comes out so smoothly. It’s just my experience.
The problem here is people’s lack of understanding of fiber. I do both. Some days I have little fiber. Some days I have 25-30 grams. It depends on the type of fiber and how your body deals with it. Some people can’t eat broccoli without gas. I can eat it everyday no problem. The micro biome individualities are key here. Plus there’s the collagen paradox. It acts similar to fiber in some people.
I found this out after I did the carnivore elimination diet. Severe bloating and constipation and problems that came with the constipation. After carnivore I’m great. Never have problems. When I tell people this they think I’m crazy. No fiber for me. ❤
I had similar G.I. issues when I was younger, in my mid-20s/early 30’s. Gastroenterologist did all the tests and claimed I had IBS.(pretty much the blanket statement for we don’t know.). They just encouraged me to keep doing what I’m doing! I told them they’re out of their minds! Shortly there after I found keto and participated struck for about 5 years and now ketovore for the last 8 years. Never have any issues with my bowels. I also use the analysis of being a healthcare provider when dealing with patients with ostomy appliances. You never see meet or animal products unbroken down in a patient’s ostomy bag, but you see a lot of vegetables! Not to mention that those same vegetables, cause the same gas you’re talking about which wreaks havoc for any patient With ostomy need. But people are very set in to what they’ve been taught. Hardest part of my job as a nurse/paramedic is trying to teach people otherwise.
The best addition to the fiber conversation for me has been the game changer of acacia powder (prebiotic which addresses both irregularities of either too loose or tight stools).
Someone in my life who works in the medical field is constantly eating high fiber meals and yet they are always struggling with constipation. When I suggested they try skipping the Metamucil pills they looked at me like I was completely nuts. Lol. Keto keeps me regular and minimal toilet paper needed. But I'm the crazy one
As a carnivore, I usually only go 1 -2x per week. I do not feel constipated at all. They are small, easy, and normal. I used to have 6x a day chronic diarrhea; it was awful. This is SOOOOOO much better!
Truth! I got rid of all of my intestinal woes when I went pure carnivore. Never gassy or bloated. Never have to go often like I did. Everything is better on carnivore. Meat heals!
I’ve been a Ketovore for almost 9 months. I also cycle intermittent fasting. I’m fasting from 14 to 72 hours at any given time each month. The positive impact it has had on my health is nothing short of amazing. Type 2 diebetes gone, fatty liver gone, heart health vastly improved and getting better, the list goes on and on… I upped the veg and fiber over the last week and the bloating and farting are off the scale. I just starting a 48 hour fast. When I come off it I’m ditching the extra veg and fiber for mostly meat and some ferments. I’m ready to feel good all the time again.
Once you learn what fiber actually is, and how it is digested, it blows my mind that anyone can still purport that fiber is good for constipation or healthy digestion. Why would I want to eat things that my own intestine cannot digest without a third-party organism? I will admit I'm quite biased, I recently changed to an all meat, plant-free diet in I'm healthier than I've been since I was 20 years old.
Exactly! The reason fiber creates constipation in some is because these people have intestinal methanogen overgrowth (“IMO”) with the archeum (not a bacterium) Methanobrevibacter smithii. It disrupts the normal, healthy microbiome when overgrown, and the methane it produces acts like a neurotransmitter for your colonic nerve cells and drastically slows down motility. This has been properly researched by a very reliable team of researchers at Cedars Sinai hospital; the MAST research group. You should look at their oublications on this condition. It was formerly known as “methane SIBO”, with SIBO meaning “Small Intestinal Nacterial Overgrowth”, but they found that it’s not only present in the small intestine and thus renamed it to intestinal methanogen overgrowth.
💯 I’ve battled SIBO for several years and am finally coming out on the other side and fiber doesn’t wreck me the way it did before. Slowly rebuilding my microbiome. Of course if 80% of Americans have been eating S.A.D. it’s not shocking so many have dysbiosis. Taking away the trigger food doesn’t mean you’re cured. It might mean though that you’re living with a suboptimal gut microbiome and we don’t know yet what the impact of that will be after a decade or more.
@@Ruktiet that is mostly true, likely slowed down from the IMO I also had, but mine was triggered by overuse of antibiotics and fixing my MMC was not enough to fix it. Once I got things moving I still needed to get rid of the overgrowth of the problematic strains and that involved more antibiotics and antimicrobials. That led to overgrowth of candida so then battling to rebuild my microbiome has been the single thing that has improved my symptoms the most. And that has included adding more fiber little by little.
I would love an interview with Dr Malcom Kendrick, and see what his thoughts are on the mechanism of LMHR on carnivore keto very low carb. He is absolutely stunning at explaining lipid mechanisms. ie Jesse Chappus interview on cholesterol.
High corn an been diet leads to ZERO diabetes ---- GOSHEN Documentary Film - Indigenous Tarahumara Rarámuri Running Tribe Born to Run https:/ /www. youtube. com/watch?v=_xeH0KAqiqI&ab_channel=Dana%26SarahFilms
This is the first time I've disagreed with you mike. The problem is not the fiber. The problem is the gut microbiome is in a state of dysbiosis. You cannot just start taking full doses of fiber without a gradual tapering up to that dose over 3 to 4 weeks. You must increase the dosage vary slowly so that your gut microbiome shifts gradually so that you can digest the fiber without getting gassy and bloated. If you're already constipated, taking a bunch of fiber is the absolute worst thing that you can do. Often people's constipation is compounded by low thiamine levels. A fully balanced healthy gut can handle fiber. People that have some level of sibo or leaky gut often have negative side effects to fiber even though the fiber is part of the long-term healing. It's often best to do a 3 day fast first to drop back the population of pathogenic microbes in our gut and then to add a soil based Probiotic when refeeding and then to gradually increase fiber over several weeks, primarily eating a variety of vegetables to provide the fiber. As your tolerance for viber gets to a healthy level, then you can begin adding an additional fiber such as fresh ground flax or psyllium. The data is very very clear now. Total fiber consumption correlates directly with longevity and has more impact than any of the various diets people eat such as the Mediterranean diet Etc. Mike, I encourage you to check out Dr Mark Hyman's clinical work, and many other functional medicine doctors, who have a deeper understanding of how to incorporate fiber tolerance for an overall healthy body. But I will agree that you have to get off of fiber and stop all gastrointestinal negative symptoms as part of the strategy to healing but it doesn't necessarily mean that fiber is the enemy or Fiber is bad for certain people. I know you know this mike, it's all about the gut microbiome which ultimately determine the amount of inflammation in the gut. When the gut is inflamed, a little bit of gas from fiber is very uncomfortable and creates painful bloating. When the gut is not inflamed, a similar amount of gas is not even noticeable in a healthy gut. But too much gas is ultimately determined by the gut microbiome ratio of various positive and negative gut microbe species. The other thing to combine with fiber is miso because miso contains the bacteria that turns soluble fiber into butyrate. Once butyrate levels are up, the whole got microbiome is less inflamed. Fiber will just feed bad microbes though if the ratio of microbes in your gut has too many pathogenic microbes
Supplement butyrate. By pass all of the steps. I recommend a time released sodium butyrate. Worked for me at a half dose first time and everytime since. I didn't consider myself constipated until i took this. Most complete BM i can ever remember having, only a strong long bath with epsom salts did as good, once.
It is amazing how much medical "knowledge" is actually just deeply held beliefs repeated generation to generation. Add in the religious aspect of plant based nutritionists through out history, and you end up with these deeply held beliefs about fiber.
I have been a veggie shake every day and have been getting those symptoms Will try cutting back to see how I feel. My doctor said it could be a neurological problem, never mentioned it could be my diet. This is why I follow your blog, you make more sense. Thank you
Doctors get very little if any nutritional training. It's all about finding a Big Pharma med to treat the SYMPTOMS of your problems. So turned off after the COVID Pandemic. Trust lost. Take their advice "with a grain of salt" then do your own research.
No friend of shakes here. Our teeth need something to do and the first enzymes are released while chewing. I bet the way and kind of fibre intake is playing a role as well. As possibly whether the source is organic or not.
I cannot agree more and especially today. I had all 3 things incl the bloat. I dropped nearly all fiber because it impacts on me and causes more const. So I dropped fiber and ate more natural-good fats and it's gotten me back to regularity after 1 month.
@@halamadrid493 I work out regularly at the gym for past 15 yrs, main foods for years would range from a few scrambled eggs w/ mushrooms or grn onions, lots of BBQ sauce and-or mayonnaise/mustard as dips with many foods, sugar cereal, cookies, oatmeal, muffins, ritz crackers, cottage cheese & whole cranberry or pineapples, canned sweet potatoes, sourdough bread or light wheat breads, one sliced PB/jelly sandwich, 2 bananas per day, 6 cups coffee per day with cream or ice tea in afternoons with Stevia, lots of rotisserie chkn, 1/2 sandwiches w/ lots of mayo&mustard, rotisserie chkn with all types of steamed vegies (broccoli, peas, cauliflower, brussels, carrots very little butter but used to use spray on butter years back😬)... Squash soup, frozen burritos with added canned beans & salsa, frozen orange chicken on brown rice every few wks., some spaghetti using turkey bricks with regular pasta & Prego sauce, frozen fish sticks LOTS of tartar sauce, mostly large salads for dinner with grapes or orange slices & shredded cheddar cheese (mix of lettuces) & mixing salad dressings - ranch & a raspberry vinaigrette plus sweet potato fries w/ dip. That's basicly the range of my diet I shitfted through & ate for years right up till my problems. Mostly ate twice per day - some more food and some less
@@halamadrid493 Basic Fats: cook mostly in a few TB good butter, use only mineral salts, mostly eat all chicken thighs/drums & beef (a little steamd peas or org carrots & maybe a few pieces of pineapple for digestion), cheese, sour cream, cream with coffee, some ham with eggs if eating out, alot more olive oil to make my eggs & grn onions, added ground beef for hamburger patties (never ate beef prior) with onions & don't drain any of the fat.
This is the first time I've disagreed with you mike. The problem is not the fiber. The problem is the gut microbiome is in a state of dysbiosis. You cannot just start taking full doses of fiber without a gradual tapering up to that dose over 3 to 4 weeks. You must increase the dosage vary slowly so that your gut microbiome shifts gradually so that you can digest the fiber without getting gassy and bloated. If you're already constipated, taking a bunch of fiber is the absolute worst thing that you can do. Often people's constipation is compounded by low thiamine levels. A fully balanced healthy gut can handle fiber. People that have some level of sibo or leaky gut often have negative side effects to fiber even though the fiber is part of the long-term healing. It's often best to do a 3 day fast first to drop back the population of pathogenic microbes in our gut and then to add a soil based Probiotic when refeeding and then to gradually increase fiber over several weeks, primarily eating a variety of vegetables to provide the fiber. As your tolerance for viber gets to a healthy level, then you can begin adding an additional fiber such as fresh ground flax or psyllium. The data is very very clear now. Total fiber consumption correlates directly with longevity and has more impact than any of the various diets people eat such as the Mediterranean diet Etc. Mike, I encourage you to check out Dr Mark Hyman's clinical work, and many other functional medicine doctors, who have a deeper understanding of how to incorporate fiber tolerance for an overall healthy body. But I will agree that you have to get off of fiber and stop all gastrointestinal negative symptoms as part of the strategy to healing but it doesn't necessarily mean that fiber is the enemy or Fiber is bad for certain people. I know you know this mike, it's all about the gut microbiome which ultimately determine the amount of inflammation in the gut. When the gut is inflamed, a little bit of gas from fiber is very uncomfortable and creates painful bloating. When the gut is not inflamed, a similar amount of gas is not even noticeable in a healthy gut. But too much gas is ultimately determined by the gut microbiome ratio of various positive and negative gut microbe species. The other thing to combine with fiber is miso because miso contains the bacteria that turns soluble fiber into butyrate. Once butyrate levels are up, the whole got microbiome is less inflamed. Fiber will just feed bad microbes though if the ratio of microbes in your gut has too many pathogenic microbes
What about fiber's effect on blood sugar? Does this analysis include cooked veggies? Are you saying we need to cut out fruits and veggies? What's the alternative-are you saying processed foods without fiber are better than fruits, veggies, oatmeal, chia seeds, etc.? Where would we get our nutrients from, if so? Aren't there different types of fiber--processed (the dissolvable stuff you scoop into water) and natural? I have so many questions!
Funny. My mother was a 35 year practicing naturopath. Her rule was, never EVER take fiber supplements if you're already constipated... She literally said: "If you have a traffic jam, adding more cars only makes it worse". It you do and have problems, it's a sign the gut biome, probiotic flora, weak muscle, and hydration is imbalanced. Only to use "soft slick" fibers & prebiotics in these cases, with colon lubricants and hydraters until they heal. For average person who has healthy, daily bowel movements, this study depicted does not apply. "Hard" fiber acts like a floss and muscle training for the colon, and feeds probotic flora. So it's wonderful in those cases for continuing great colon health.
@@maddworld3317 I'd suggest reading into certain types of magnesium (Some people work better with different forms) paired with slippery elm or marshmallow root (slick fiber) and lecithin. Aim for plenty of purified drinking water (assuming you dont have kidney problems) Works great for cases like yours. Makes the stool slippery and soft while lubricating the bowel. After things get moving happily for a while, look into proiotics and B vitamins. I've seen this stuff make even IBS calm down!
What are soft slick fibers and could you give me some examples? Which prebiotics would you recommend? Could you also give me examples of colon lubricants and hydraters?
Consuming enough fat is what most people need to do to address constipation issues. "hard" fiber as you call it causes inflammation and contributes to leaky gut...neither good for human health.
@musicsnob08 Wow 3 yrs? & same story for me. Suddenly I found out that I had auto. Sadly I was having problems 6MOs earlier with the back & forth issues with not being able to go, into >💣💥 I was treating the back & forth problem. I thought it was my caffeine & drank alot more water but it did nothing🤦🏼♀ I bet if I stopped all grains earlier on my problem wouldn't have gone to maIabsorbtiont . That's when I was forced to stop the sugar, grain, carbs +add more fats. I'm 1 month into this & my gas/bIoat is practically gone
I grew up eating a lot of homegrown vegetables. We had meat from the store. We also had white flour products, and lots of sweets. I had constant constipation and bloating. As an adult, I quit the white flour and processed sugar. I eat a wide variety of whole foods. I only eat whole grains as God made them. I eat bacon (and use the bacon fat) and eggs, meats, milk, yogurt, cheese,vegetables, nuts and seeds, beans and peas, and lots of fruits. At times I have had lots of salads when I had materials to make them with. I buy as wholesome of foods as I can. Just because something says yogurt on the label does not mean it is good; most brands have added sugar and corn starch. Try to find foods with no sugar added, including bacon, etc. I never feel bloated, and constipation is VERY rare. I can't imagine how anyone could only have a bowel movement weekly! I would say I have a high fiber diet. I have never had time in my life to try to figure how many grams of fiber I eat, and have never bothered counting calories. I do exercise by stretching and walking, and having some physical activities built into my lifestyle. I am not so young anymore, but I am not fat, and I have never taken depended on any medications.
I recently had a consultation with a gastro specialist and guess what? I was told to increase fiber intake. What would it be like to be a doctor, get payed well, and consistently make the health of people worse? Kinda like being weatherman in Canada.
I do not produce gas unless I have the flu, and poop once a day and eat ZERO fiber. Been like this for 40 years. The fiber idea never made sense to me. I use fibers to make ceiling tiles- remove the water and you get a fiber mat. I thought it would do the same to your colon.
Fascinating and absolutely vital to read the comments to see 'one size does not fit all'. I've been a raw foodie, 20yrs ago, I'm in my early 70s. Perfect health, eating lots of nuts, seeds, veggies and stuff like sprouted chickpea hummus. NOW I'm on a low carb Mediterranean style diet. Lost 16lbs, really feel the difference in movement (stenosis in spine, knee osteoarthritis). AND I've experienced constipation. Now I'm still in the process of working out 'how come?'. I've taken a stool easer, psyllium powder in water and added inulin. I take 10g of collagen, someone mentioned collagen below - another area to investigate). Not all at the same time. But am now prepared to cut those out. I consume around 80g of protein a day, (oily fish more often, a steak mmmm, lamb and good quality burgers.. wagyu with all that fat!) Veggies are often cauliflower, kale and broccoli mashed with oil, steamed asparagus, green beans, and salads - mainly leaves, cucumber and some cherry tomato. All in all I consume under 50g of carbs a day. I've started adding in a tablespoon of red lentils, uncooked, to a chicken stew, eating drained and washed no added sugar baked beans. All an experiment. According to Nutracheck my fibre intake is around 30g a day After seeing this, I'm going to experiment. Eat a lot more oils like EV Olive - I already cook with Avocado oil. And cut out the inulin. I have the gene for bowel cancer (DNA test revealed that), so I'm extra cautious.
Thanks for taking the time to share this! Please keep us updated to let us know how your bowel symptoms improve and what changes you make/ foods and veggies you regularly consume
Many of us troubled by abdominal pain , cramps, IBS etc choose to ignore the advice given about taking extra fibre because we have experienced how much worse the symptoms become
Having a bowel movement every 4 days is insane to me. I haven't had a fiber rich diet in years, and go every day, sometimes twice a day. I do a lot of Fasting during the week though also. I normally also do not eat breakfast and usually if I do eat breakfast it's towards lunch time. No dinner if I'm not hungry and active lifestyle. Again, going 4 days without pooping is insane.
Four days between bowl movements ! Never ever in my entire life, has that occurred with me. Once, possibly twice daily. Rare to miss a day, dodo bird rare. Cheers
And having less waste to pass or cause inflammation made my colon shrink in diameter. Whereas people who are always constipated get megacolon and clog the toilet all the time. I hadn't reached that point but family members have.
The fiber sources are very important to consider here. Many of my clients are able to tolerate more fiber as we work together. There are specific polyphenols in some foods that can adjust the microbiome ecosystem and therefore improve tolerance of various fibers. Also in terms in peristalsis, thyroid health is another important consideration and definitely a reason to include carbohydrates in the diet. Would love to chat about this 👍
And chewing vs gulping down shakes and smoothies may make a difference as well. Possibly the way it was grown as well. I could imagine that not only the nutritional value in the classical sense could be different but also in the way the fibre presents itself. What do you reckon?
What sources of fiber are best for someone with constipation? What carbohydrates are best for improving thyroid function? And why are carbohydrates good for thyroid function?
Interesting that you use the word ‘tolerance’. I have reduced my fibre intake considerably and now my gut doesn’t have to tolerate any bloating or constipation
This woman's problem is my exact story minus going in for a host of exams. I was going along just fine and then swings back & forth from - I can't go straight into 💥💥. Alot of times I had to break the constipation with lacksitives. sp. Info I looked up said it's a symptom of gluten so I removed all grains & carbs. I have mostly poultry, eggs and oils and at least now I don't have both swinging back & forth, it's just the diarrheah
Bowel habits/ movement ls a lot more complex than just low or high fiber… Water intake and physical activity bundled togetherprobably #1 influencer … type of fiber ( soluble which vary in quality and irritation) vs insoluble ( hand full of pistachios or walnuts probably the best option) And for a littl help ( hydrate move and a little caffeine
We need a video on caffeine man. I’m not convinced it’s healthy at all. Every incentive points to having shoddy research that says its healthy, and thinking from first principles how can a processed plant food (roast beans grind to super fine concentrations) that makes your heart beat faster and overall metabolism and nervous system stressed be healthy for you?
Mike, everything you conveyed applies to me. I just had a colonoscopy because I was convinced something was going on...everything was normal. I eat a salad for lunch with meat and or eggs for protein and some zen basil seeds (high fiber) . But I've been so damn blocked up. Time to change things up. Thank You!
I think that it may be important to differentiate between soluble and insoluble fiber, that is because soluble fiber ferments in the gut (which could cause digestive distress) while insoluble doesn't. Soluble fiber also happens to decrease cholesterol while insoluble doesn't. Insoluble fiber could perhaps also work as an antidote to soluble fiber in gut issues, in my opinion.
You should of had ' Show me e'motion' playing in the background Mike. Yes, if you watch a narrowing stream, all the twiggy bits get caught up and block the 'flow'. I was always puzzled by the 'fiber' myth and assumed it was a good way for the food industry to make money out of a waste product.
Fiber sent my late grandmother to hospital. Impaction of the colon. Fiber caused chronic constipation and digestive distress in me up until the time I was free of a very misguided mother at age 14. From 14 on it was meat eggs and butter. No more stomach trouble. Now, at age 51, I still do not have problems in those areas.
@@KrishanKumar-ec1ch Vegetables and whole grains. Once those were eliminated, most of my issues greatly reduced. Seed oils eliminated for further improvements.
@@rey3472 people mostly consume vegetables when they get to know about more fibre . Vegetables are less attractive food and we can't eat them much same grains fibre are hard . Fruits fibre are very easy for stomach vegetables Fibre is a little hard so you should consume more fruits this is our primary food . We have to break down grains so much so we can eat them they are modified food. More Fibre cause more constipation because of vegetables and grains it may not suit someone.
I have noticed for over 15 years every time I would try to eat healthier by increasing my veggie consumption (more salads, etc.), I have SO MANY stomach issues to include constipation. Whenever I would bring this up to friends, they just acted like I was the weird one.
wow. thats why its important for everyone to try different things. We all diff. For me psyllium binds me up terribly. Vegetables give me the trots. If I eat carnivore, keep well hydrated and salted... I poo like a well oiled machine and evacuate cleanly. Makes my body feel incredible.
Well I can't agree here. Not every -body- is the same. I had to add in a good source of fiber of course organic oats in order to go to the bathroom at all. I was bloated and very constipated just on very very low carb keto and this is healthy keto grass-fed meat only things that are incredibly clean. And absolutely no fiber. Just basically meat. Not everyone is the same. Of course if you're getting a ton of unhealthy stuff and unhealthy fiber like those weird wraps full of chemicals and stuff then of course it's going to cause you issues. Magnesium works for a lot of people too. I'm not talking about unhealthy fiber like the weird stuff they want you to take all the time in and out of food.
I had a gut issue which led me to try going zero fiber and within a few days I felt much better. It seems counterintuitive and you can't really find any suggestions or articles on it, but I was able to eat a simpler diet like that for months and was just as regular. I'm convinced that if you focus on quality foods, maintain protein targets and stay hydrated then a zero fiber diet could possibly help. Just make sure you invest in wet wipes.
@@brianlittrell797 Protein powder, whole milk, ground beef, cottage cheese, eggs were a majority of my calories for about two months. I slowly added in rice and white bread to see how I reacted to a few grams before moving to oatmeal and other fibrous foods until I was back to my previous level of fiber intake. I've been fine ever since.
@@brianlittrell797 Right now most of my fiber comes from oatmeal and the flax seed, chia and hemp hearts I add to it. My body didn't react negatively to bread or rice but I added them back in slowly. Potato skins made my guts churn but I eventually got used to those again and now I can eat pretty much whatever I like (fruits and veggies) without issues. I think my body just needed a break and cycling off fiber for a while did the trick.
Every time I tell someone I pretty much only eat animal products with little to no veggies they always respond with “how do you poop without fiber? You must have the worst farts!” And my response is “I poop every day and have 0 farts”. Where as growing up, my family was all about the farts, always funny but didn’t realize that’s also not normal/healthy😂. I know how much fiber and what kinds of fiber work best for my body, if I get gastrointestinal discomfort, bloat or gas, I know I’ve had too much or the wrong kind. I do better with fruit, and very few types of veggies. What I loved about carnivore is it gave a baseline to work from!
Colon cancer has skyrocketed since we've been told to eat a high fiber diet. They now recommend colonoscopies for people in their mid 40's that says it all.
Thanks Mike ,finally somebody says that. I was having constant GI problems especially constipation to impaction ,just nightmare. My doc was recommending more and more fiber till I was getting worse and worse. Stopped going to him. Went carnivore , never had a problem.
I ate the so-called healthy diet for most of my life and had nothing but problems. When I went to the carnivore diet and then now I’m on keto, so I have a little bit of veggies very limited amounts, I have regular bowel movements multiple times a day. It has to do with too much indigestible food plus plant toxins.
There are essential amino acids and essential fatty acids. But there is no such thing as an essential carbohydrate for human physiology. Fiber is a carbohydrate and therefore non-essential (optional).
I went on a carnivore diet, and became constipated and stopped producing gas, but oddly my gut started shrinking. After many years on a high fiber diet, I'm wondering if our intestines and or colon can become so malformed, that we grow dependent on gas and bulk to stimulate intestinal peristalsis. I've heard things can normalize over time.
+. Yes, but aside from the constipation, headaches, and other unpleasant symptoms I experienced on the carnivore diet, I also experienced some benefits such as improved mental focus, more physical strength, and a smaller gut, but for the time being, I've added fruit to my all meat diet, and magnesium citrate, which seems to be helping. @@boo4273
Fiber certainly helped me. I have constipation due to Hashimotos and also have SIBO which is basically under control now. Initially fiber caused some bloat and gas but once things got cleared out, I slowly increased and have no issues with bloat and gas. It has made me regular. I use one teaspoon psyllium husk powder in the morning on an empty stomach. Sometime I have a protein bar that has fiber (IQ Bar) also and it is still fine. You must start slow though and get SIBO under control first or you are just feeding the bad bacteria
Yeah idk, ppl always say fiber this and that - on keto I never cared about fiber, if I get some - its by accident or for the taste. Never had any issues without it.
Had a big bowl of beans and lentils for lunch yesterday and experienced horrible constipation etc. and a really bad nights sleep. Now it makes sense. Thanks, Mike!
0 fiber has proven to be great for me... but it seems like everyone has been citing this same study with the subjects having idiopathic constipation. Hasn't anything else been done on this for the last several years?
Everyone is individually different. While I think the food industry is poisoning the population with processed food, sugar and seed oils I do believe that whole foods in the form of leafy green vegetables and berries are extremely beneficial to the majority of people along with healthy forms of protein i.e. meat, chicken, fish, eggs and of course healthy fats and certain legumes if they're cooked correctly. A whole lot of it depends on each individuals microbiome which in our population has been devastated by the SAD diet. And I'm gonna add the words "proper balance" too.
The people with issues probably don't produce the enzyme like how some people are lactose intolerant while others drink milk multiple times a day without issue.
I think it applies to the majority of people, my Dad has really good bowel movements but still needs to take psyllium husk to help while I eat zero fibre and have no issues whatsoever.
@FedorBP I lost 50 lbs by cutting fat consumption. Last thing I would do is add more fat, but I absolutely understand why you would suggest it. Thanks !
@@FedorBP I already get like 3x the recommended amount of fat. Anymore and my calories will be so high I'll start getting fat again. Still need fiber to be properly regular.
The problem with the study is the type of fiber was not isolated. We know that wheat bran can cause bleeding bowel syndrome. However, having whole wheat wheat with also its germ and endosperm (same with rice) has all soluble fiber, insoluble fiber and resistant starches. Whole wheat flour from the only has white flour with wheat bran addd to it (no germ): it should not be confused with whole grain. This is the same with all grain flours. One must mill their own. The fiber of leaves (vegan food) is not the same as the fiber of whole grain in their entirety. My personal opinion is that leaves on a refusal basis is a poisonous diet. Plant based food should be those things that are the result of reproduction. Leaves only consumed as an occasional delicacy.
this is what I experienced as well, used to have tons of issue with belly fat and bloating. now I feel a lot better just reducing intake of fiber by switching to keto diet. I have gout as well in the past without consuming any alcohol, somehow by going to keto where I eat exclusively white meat, red meat, fish and a small bit of carb by reducing carb. I feel so much better! In conclusion, low fiber, low greens, high fat and high protein, lower carb fixed so many issues I have in my life before.
Very interesting you spoke of your issues back in 2015/16. I had a very similar "health scare" in 2014. Bad digestive issues and led me to think I had colon cancer, and the stress just ramped up the symptoms. Was also taking PPI's -- awful stuff. Finally did a colonoscopy and endoscopy -- both clean and changed my diet. For my system works best on high protein (meat, eggs, dairy) and mushrooms, with smaller portions of sprouted grain bread, brown rice, certain veg and certain nuts. Oh, certain fruits occasionally. So, very little fiber. I go once a day and 9/10 the result is quite handsome by poop standards.
You tell your patients " reduce carbs and eat whole foods". You MUST accurately distinguish carbs, carbs ARE healthy whole foods. Refined and processed junk are Refined carbs Cutting out carbs is dangerous
People need to understand that the practice of growing plants which are bulky and low in nutrients but require intense cultivation and transportation is not helping the environment but is for the most part just providing a subsistence diet for the masses. Cattle on the other hand are a very dense package of nutrients that are able to convert cellulose from weeds and grasses that humans cannot process into dense high quality protein, saturated fat and multivitamins. Cattle unlike all the plants the so called vegans eat are almost always grown on marginal land not used for anything else. The whole grain scam is another myth. When the food companies process a grain they are legally allowed to claim the term “whole grain” since these grains began as whole grains but once they are refined they are no longer whole grain but actually nutrient deficient. Thats why they are often“fortified” or else those eating this junk would be deficient in basic vitamins and minerals.
I appreciate the different viewpoint here. I tried the paleo diet once in 2017 and a similar diet plan more recently in the past year and I can attest the opposite. The low amounts of fiber did not work for me. I actually got constipated eating only 25g a day. I was so used to a higher fiber diet. Went back to eating more fiber and saw batter results. I never had IBS so I can’t attest to that. To each their own.
@@Beatrice-nx5ld yes, overall 25g of fiber is plenty for most people. Paleo can be high fiber but not always depending on what you focus on. Plus it was really popular to pair paleo and low carb together no more than 100g carbs per day. For me, after eating a high fiber diet for a few years and seeing better improvements in my body, I can’t just eat 25g of fiber in a day.
Loved this video. I was stuck in the same spot (no pun intended... or was it?) with this thought process. Increasing the meat and the fat content, to include fish oil, definitely helped. Crazy, as it's sooooo antitheticall to what the mainstream sheep-thought process is.
I think fiber do work for some people but I agree it can be detrimental to others. If I had to guess I would say it has to do with the gut microbiome, maybe some people with a certain level of dysbiosis cant digest fiber as well as other people, or vice versa. Anybody with any digestive issue should try some probiotics and see if anything changes.
That would be my guess as well, fiber makes me absolutely miserable these days but it didn't used to be like that. I really wish there was more research on that topic, what you should eat seems to be 100% guesswork at this point, there's no information you can rely on you just have to try everything until something works.
@@niwoh Based on research I've done I believe people who have a problem with fiber lack the necessary good bacteria in their intestines to properly digest the fiber, which leads to inflammation or constipation or bloating. That is why consuming fermented foods is often recommend to give a person the necessary probiotics (good bacteria) that is necessary. Research the health benefits of fermented foods and this may help you.
When I added a lot of probiotic food, cause of constipation/gass with high fiber intake is fixed. So I make Kefir at home, and eat other variety of probiotic food like sauerkraut kimchi etc
I definitely wouldn’t extrapolate the findings of people with problems to the general population. I know someone with Chrons who is supposed to not eat fiber. I on the other hand function perfectly eating about 100 grams a day without issue but I don’t have intestinal issues.
The stool is not only increased in bulk (same thing as volume) it is also moving faster and so has less time to dehydrate, so it is MUCH MUCH softer and so can easily change shape and allow easy defecation. PS check bile duct, gsllbladder, pancrease and liver....all of which cause digestive issues.
It's not that I like fiber but I LLLove foods that have fiber, Years ago I used to love wheat bran, I put that stuff on everything cuz it was so good but can't no more
I had IBS for so so long I had forgotten what it’s like to be normal. Now being basically fiber free, I’ve never been better with BM. But beware of pork rinds if consumed too much because it makes poo sticky. 😉
If I eat a whole apple or more than a few strawberries, I get horrible cramping, same with lentils. But I can eat a whole chicken or a few pounds of beef with no problem.
I accidentally discovered that fibre was the cause of all my digestive issues when I went on a bone broth cleanse (mainly because I was so fed up of being bloated, constipated, etc). The first day all my symptoms disappeared and it dawned on me that fibre was to blame. I'm now very low fibre as being completely fibre free is difficult but my symptoms are greatly improved.
It’s said our small intestine is to short to properly break down most fibers. I once only evacuated every 8-10 days, fiber intake had nothing to to with improving my motility, which now is daily.
My n=1 experience - I’m now a retired doctor age 65. I embraced the high fibre diet from the start of medical school. Age 45 I suffered a perforated diverticular abscess in my sigmoid colon, and had a stoma for 4 months. Following this I hammered the fibre even more, and was constantly troubled by pain and bloating. A second less severe abscess put me back in hospital when I was about 53 but I pressed on with the fibre. When I began intermittent fasting and low carbs 10 years ago I discovered that a fast would eliminate my symptoms. I now eat hardly any fibre (not zero, but 1/3 of what I used to eat) and I have NO symptoms.
Hi, how long do you fast and how is your diet like to prevent diverticulitis? Thanks for sharing.
@@thereallyrichone Hello. When I first started reading about IF about 10 years, I realised that during my 2 times in hospital, when I had been kept nil by mouth, that the longer it went on the easier it was to endure. My first attempts at fasting were 2 days in 5, based on eating 500 calories on those 2 days. I was still eating a lot of fibre then, and just by luck I noticed that on a fasting day an attack died away. I did a lot of reading, and discussed fasting with my patients, who had similar successes.
Now I fast every day, never eating before 12 midday, often up to 1400, and finish eating about 1800. Because I also restrict my carbs to under 130 g I tend to have a high protein and fat lunch, often bacon and egg or meat and cheese, so the only time I eat fibre will be the vegetables with the evening meal, hence my estimate of 1/3.
In summary, no breakfast, a fat and protein dense lunch, and a ‘normal’ supper finished by 6. I also cook 95% of meals from scratch, very little processed.
Lastly, about 8-10 units alcohol/week maximum, more than that and my gut suffers.
About twice a year I do a 42 hour fast.
I hope that this will help.
Best wishes.
@@smthB4 thank you. I’m doing the 16/8 too.
@@thereallyrichone 👍🏼
Forever I've had such terrible gut health I felt weak bloated and just overall awful. Low energy sluggish and it made me depressed. Everybody told me I needed more fiber and more vegetables and every time I did that I felt worse and. I just did not understand it. Just recently within the last 5 weeks I went on the carnivore diet and I can't even describe how much better I feel I would have not even imagined the differences. It's been the best thing that I've ever done in my entire life.
I went through the same thing as your friend. I was plant asked for about a year in the hopes of fixing my gut. I was miserable. spent thousands at the gastroenterologist. They saw nothing wrong with me and when I asked what should I do about the constipation and pain in my side. I was told to add fiber and/or laxatives. This was AFTER I told them veg and grains made me feel worse. I’m on the road to recovery since I took the grains and veg out- this was from going to RUclips university for FREE
I've worked up to 45-50g of fiber a day over almost a year and now eating 200g of protein day. I found this has worked wonders (as well as exercise) for my weight issues. I cut out the junk in about 80% of my meals and have dropped 50 pounds since Sept 2022 (was 220lbs. now around 170lbs.). I am almost 40 and in the best shape of my life (this includes high school). Everybody is different so dont be afraid to experiment some, some things work better for others.
Same, high protein AND high fiber fixed my digestion issues that had plagued me for years. A one month round of probiotics helped as well.
@@zerrodefexWhat probiotics did you take? What are the brand names of the products?
I myself worked up to 60-100grams of fiber. I don't think I'm changing my lifestyle anytime because I'm also in the best shape I've ever been. I workout 6-7 days out the week and get 7-9 hours of sleep everyday. I don't feel as good when I don't get enough fiber.
@brianlittrell797 I had 50 grams today....had a jocko protein shake along with peach overnight Oats jar this morning, Edamame and another jocko protein shake at lunch, ground turkey with cauliflower rice and fajita blend veggies for dinner
@kingsolo5112 I work out 6 days a week also and get around 7 hours of sleep during weekdays. Resistance bands and bike 2 days, ab and bike 2 days, and just bike 2 days. Up at 4am every weekday morning
It's about listening to your body, each individual is different.
humans still have a certain way how body work, its not like everyone is its own species
@@ketsi3079Yeah, it's actually not that different from one to another.
Literally!!! I had this same issue when I was a vegan and vegetarian. And doctors told me, “eat more fiber”. They prescribed Raisin Bran lmao. Which only made me more miserable for years! Now I’m paleo/keto/carnivore and I feel way better and I’m in way better shape as well 💪
What foods do you eat on your diet?
eat more SOLUBLE fiber.
How does it feel to always be drawn to extreme diets? Do you suffer from mental illness?
You very likely have intestinal methanogen overgrowth. Get a lactulose breath test to assess methane production. It’s completely curable and a form of hard to correct dysbiosis. Going on a meat-only diet is complete overkill.
@@Ruktiet I honestly don’t think so! I think it was the gmo grains that I was raised on. My parents let me eat cereal and pizza etc as a child. I developed constipation symptoms at a very young age. It was through learning about probiotics and digestive health that I found balance with my diet. Cutting out the processed foods eliminated all of the symptoms.
I've had gastro issues for many years and seen so many specialists with no help, many contradicting each other. Finally, started with a holistic nutritionist and found ibhave leaky gut and heavy yeast overgrowth in my gut. After a few weeks of natural supplements, my bloating and gas is basically gone. I'm down a few lbs and feeling better.
What supplements did you take? And which brands?
So glad this is acknowledged! I have always had issues with being told to eat more fiber. I would be doubled over in pain, constipation and bloating. I went carnivore and things are soo much better!
You very likely have intestinal methanogen overgrowth. Get a lactulose breath test to assess methane production. It’s completely curable and a form of hard to correct dysbiosis. Methane is a so-called “gasotransmitter” and downregulates colonic motility. It is essentially severe dysbiosis which you have to correct. Going on an all-meat diet is complete overkill and overly restrictive for a condition which has a clear underlying root cause.
@@Ruktiet interesting, I will mention when I see the gastro for my colonoscopy
@@KrishanKumar-ec1ch your comment is almot unreadable. No idea what your point is
Really love this video ! However, there are several important factors to consider when interpreting these results🤔:
1. Gradual Increase in Fiber:How the fiber was introduced into the diet is crucial. A rapid increase in fiber intake can lead to side effects like bloating and gas. Did the study account for whether participants increased their fiber intake gradually or suddenly?
2. Adequate Hydration: Fiber works best when consumed with sufficient water. Inadequate hydration can make constipation worse by hardening stools. Did the study consider the hydration levels of the participants?
3. Types of Fiber: Not all fiber is the same. Soluble and insoluble fibers have different effects on digestion. Did the study differentiate between these types of fiber and their respective impacts on participants' symptoms?
4. Gut Microbiome: Fiber acts as a prebiotic, feeding the beneficial bacteria in our gut. If participants had an imbalanced gut microbiome, it might explain why they didn't respond well to fiber. Did the study evaluate the gut microbiome composition of the participants?
Fiber is one of the best things I've ever focused on in my diet. But as always, everyone is different, and I'm glad your patient found an answer to her problems.
Yeah I'm sticking to my fiber, I had been alternating from constipation to diarrhea multiple times a day for years until I started making sure I got at least 20g of fiber per day. I don't feel bloated with high fiber either, just nice and consistent now.
But a natural intake via vegetables, not supplements?
Everyone isn't really different. We are are all mammals.... humans. LOL 😂
@@zerrodefexLOL 😂, fiber is why you have diarrhea and constipation. 😂😂😂😂😂
@@musicman7297ahh yes, all mammals are exactly the same. You sound very smart
Much of it comes down to an individual's gut biome. We require the right bacteria to break the fiber down. Also, uncooked vegetables are more difficult to digest.
I found this to be true when i went animal based. Lifetime digestion issues went away
It's prbly cuz u eliminated wheat , gluten, flours, etc..
Doesn't have anything to do with natural whole foods.
@ghost9-9ghost I do know it is not animal based foods. Other whole foods that promote glucose in my body no longer serve me, so there is that.
@@DaveIrish66 you may want to rethink your position....there are many reasons to eat things like berries and carrots, veg, onions, sweet potatoes...many health benefits especially as you age.
"Glucose" isn't a problem .your body literally tries to synthesize it from amino acids/fatty acids when you don't have enuf....
Glucose is only a problem when you eat way more than you can use or when it comes from modern refined unnatural foods
@@ghost9-9ghost eh. Digestive issues and things like Crohn's and IBS run in my family. I ate just a ceasare salad no croutons and some green beans with my steak and then sh*t my pants on the way home. Happens most time I eat whole veggies. Same with my mom, sister, and grandma. Some people just can't handle vegetables. We have run the Gambit of probiotics and gut health protocol but doesn't make a difference
@ghost9-9ghost Thanks for the info but I get everything I need for an animal based diet. My blood work is spot on, my digestion is good. I am 58 and trail run regularly and can run ultra marathons. I'm good .
I'm the complete opposite. If I don't eat fiber, I get SOOOOOOO constipated. I love carnivore/keto, but it makes me horrifically constipated.
its because you need to add more fat in your diet, not fibers
@@ketsi3079 I'm on low carb. I think that the addition of more healthy OILS is more specific than more dairy or animal fat..
same here. and just "adding oil" or more fat didn't help me either. Though I do get bloated from fiber, so I want low fiber to work. Somewhere in the middle?
same here when I do animal based I get crazy constipated and I have to use force to get it out which is not good at all with all that meat rotting...for not getting colon cancer your bowel must be 100% empty everyday and you should feel released or light in the morning after bowel movement...many get colon cancer because they become constipated for years and suddenly the cancer news....
@@AmLih-wv2rz meat does not “rot” in your stomach that’s a myth
I suffered with diverticulitis for most of my life. Doctors kept telling me more fiber. I got worse and started getting infections and being taken to emergency for severe and painful constipation. IBS when I wasn't constipated. Finally got connected to a surgeon to plan a resection surgery. Her first advice was to stop the added fiber and she explained why. My colon was so damaged we had to do the resection but I had no idea I was making myself worse following doctor's advice.
Watch all the way for the study breakdown
I've NEVER heard you include BIODIVERSITY in your perspective on a vegan vs carnivore diet. WE ARE NOT ALL THE SAME....
Our organs don't function the same, across the board.(I e. GFR inkidney function in Caucasians and Asians vs Hispanic and African Americans). I can post 5 published case studies that show multiple differences in MICROBIOME, and many other differences.
@@swamphawk6227 Nah, I didn't forget. "Outrage" and "yelling" is your interpretation. I'm far to advanced and knowledgeable to be outraged over a difference of opinion. I'm highlighting specific words I want to draw attention to.... A lot of ppl are being misled and miseducated by listening to videos like these.
Mike I would like your opinion...I've binge watched Ari Whitten lately and he had on Dr. Jason Hawrelak(Ari said he is a world leading research scientist) where they talked about diets that exclude probiotics/prebiotics (especially Carnivore) which lowers and in some cases kills permanently certain microbiota that are beneficial to health....I know myself(and alot of others) who are Carnivorish(95%) feel great for now, but do you think, with all your research that he may have a point...or is this all an experiment
Yeah a lot of the time this is entirely ignored. And what we should be looking for is evidence of reasonable fiber intake being harmful in people who have no gut conditions.@@mr.bread3circus
While you were talking, I started checking “MyNetDiary” list of nutrients for the past couple of weeks. I had already noticed that my BM’s had changed. They’d gotten easier and more frequent until I “got back on track” with my diet a couple of days ago when things slowed down again. Turns out, I went from having about 40g of fiber per day to around 18g. For the last few days, I’ve gone back to about 38-40g. Hence the lack of BM. I will definitely need to do a more in-depth analysis of the foods I eat to determine what I need to eat less of or avoid completely.
Thanks for your presentation. I was always told what you indicated we’ve been taught about eating more fiber. If it truly helped evacuate the bowel more efficiently, I could understand the advice. However, even my cursory observation of the past 20 days or so says differently.
Whenever I’m constipated (from eating too much dairy and/or meat) I eat a bunch of green veggies and I can go again, and it comes out so smoothly. It’s just my experience.
I agree Viber can make you go to the bathroom. It just has to be from food. I’ve never had any luck with supplements
@@user-vg8tv1hp9c same with me! Supplements don’t work for me but it works if it’s fiber from veggies and fruit
The problem here is people’s lack of understanding of fiber. I do both. Some days I have little fiber. Some days I have 25-30 grams. It depends on the type of fiber and how your body deals with it. Some people can’t eat broccoli without gas. I can eat it everyday no problem. The micro biome individualities are key here. Plus there’s the collagen paradox. It acts similar to fiber in some people.
You also need a balance of soluble and insoluble fiber, can't just consume one or the other and expect there to be no issues.
I found this out after I did the carnivore elimination diet. Severe bloating and constipation and problems that came with the constipation. After carnivore I’m great. Never have problems. When I tell people this they think I’m crazy. No fiber for me. ❤
I had similar G.I. issues when I was younger, in my mid-20s/early 30’s. Gastroenterologist did all the tests and claimed I had IBS.(pretty much the blanket statement for we don’t know.). They just encouraged me to keep doing what I’m doing! I told them they’re out of their minds! Shortly there after I found keto and participated struck for about 5 years and now ketovore for the last 8 years. Never have any issues with my bowels. I also use the analysis of being a healthcare provider when dealing with patients with ostomy appliances. You never see meet or animal products unbroken down in a patient’s ostomy bag, but you see a lot of vegetables! Not to mention that those same vegetables, cause the same gas you’re talking about which wreaks havoc for any patient With ostomy need. But people are very set in to what they’ve been taught. Hardest part of my job as a nurse/paramedic is trying to teach people otherwise.
What's your relationship with oils? Like EVO and Coconut and butter. Also do you eat fermented vegetables
Interesting observations about the ostomy bags.
The best addition to the fiber conversation for me has been the game changer of acacia powder (prebiotic which addresses both irregularities of either too loose or tight stools).
Someone in my life who works in the medical field is constantly eating high fiber meals and yet they are always struggling with constipation. When I suggested they try skipping the Metamucil pills they looked at me like I was completely nuts. Lol. Keto keeps me regular and minimal toilet paper needed. But I'm the crazy one
😃 LESS TOILET PAPER! Another good reason to go Keto. 😂
If they have constipation they use less toilet paper?
Could you give me a list of the foods you eat on your keto diet?
Metamucil is the worst, because it’s mostly soluble fiber. Oatmeal as well… That stuff is like glue in my system.
@@brianlittrell797eggs, steak
As a carnivore, I usually only go 1 -2x per week. I do not feel constipated at all. They are small, easy, and normal. I used to have 6x a day chronic diarrhea; it was awful. This is SOOOOOO much better!
Do carnivores never eat fruits grains vegetables
Truth! I got rid of all of my intestinal woes when I went pure carnivore. Never gassy or bloated. Never have to go often like I did. Everything is better on carnivore. Meat heals!
I'm not pure canivore but close . And I save a lot of money on toilet paper now. 😂
I’ve been a Ketovore for almost 9 months. I also cycle intermittent fasting. I’m fasting from 14 to 72 hours at any given time each month. The positive impact it has had on my health is nothing short of amazing. Type 2 diebetes gone, fatty liver gone, heart health vastly improved and getting better, the list goes on and on… I upped the veg and fiber over the last week and the bloating and farting are off the scale. I just starting a 48 hour fast. When I come off it I’m ditching the extra veg and fiber for mostly meat and some ferments. I’m ready to feel good all the time again.
Once you learn what fiber actually is, and how it is digested, it blows my mind that anyone can still purport that fiber is good for constipation or healthy digestion.
Why would I want to eat things that my own intestine cannot digest without a third-party organism?
I will admit I'm quite biased, I recently changed to an all meat, plant-free diet in I'm healthier than I've been since I was 20 years old.
Have not eaten fibre for 5 months. I just need to eat enough fat for easy digestion. Thx for enlightening us on this topic.
I think we need to talk about the health of the microbiome and also what the postbiotics do to your overall health (mental particularly)
Exactly! The reason fiber creates constipation in some is because these people have intestinal methanogen overgrowth (“IMO”) with the archeum (not a bacterium) Methanobrevibacter smithii. It disrupts the normal, healthy microbiome when overgrown, and the methane it produces acts like a neurotransmitter for your colonic nerve cells and drastically slows down motility. This has been properly researched by a very reliable team of researchers at Cedars Sinai hospital; the MAST research group. You should look at their oublications on this condition. It was formerly known as “methane SIBO”, with SIBO meaning “Small Intestinal Nacterial Overgrowth”, but they found that it’s not only present in the small intestine and thus renamed it to intestinal methanogen overgrowth.
Sibo, then Sifo. Use Biogaia gastrous.
💯
I’ve battled SIBO for several years and am finally coming out on the other side and fiber doesn’t wreck me the way it did before. Slowly rebuilding my microbiome. Of course if 80% of Americans have been eating S.A.D. it’s not shocking so many have dysbiosis. Taking away the trigger food doesn’t mean you’re cured. It might mean though that you’re living with a suboptimal gut microbiome and we don’t know yet what the impact of that will be after a decade or more.
@@heatherschrammSIBO is a motility problem of the migrating motor complex. “Rebuilding a microbiome” is quite irrelevant here
@@Ruktiet that is mostly true, likely slowed down from the IMO I also had, but mine was triggered by overuse of antibiotics and fixing my MMC was not enough to fix it. Once I got things moving I still needed to get rid of the overgrowth of the problematic strains and that involved more antibiotics and antimicrobials. That led to overgrowth of candida so then battling to rebuild my microbiome has been the single thing that has improved my symptoms the most. And that has included adding more fiber little by little.
Had a problem with constipation for 20+ years. Started eating more fiber-rich foods. My problem was solved.
😂😂😂 you are full of bulshit
+1
what especific foods you eat? raw or cooked
I would love an interview with Dr Malcom Kendrick, and see what his thoughts are on the mechanism of LMHR on carnivore keto very low carb. He is absolutely stunning at explaining lipid mechanisms. ie Jesse Chappus interview on cholesterol.
Konstantin Monastyrsky wrote “Fiber Menace” in 2005 but the book flew completely under the radar.
Could you share the main points from it if it's not any trouble?
I read that book, it was interesting.
High corn an been diet leads to ZERO diabetes ---- GOSHEN Documentary Film - Indigenous Tarahumara Rarámuri Running Tribe Born to Run https:/ /www. youtube. com/watch?v=_xeH0KAqiqI&ab_channel=Dana%26SarahFilms
Great book bought it back then,completely changed my take on fibre
Ray Peat wrote about this in the 90s.
This is the first time I've disagreed with you mike. The problem is not the fiber. The problem is the gut microbiome is in a state of dysbiosis. You cannot just start taking full doses of fiber without a gradual tapering up to that dose over 3 to 4 weeks. You must increase the dosage vary slowly so that your gut microbiome shifts gradually so that you can digest the fiber without getting gassy and bloated. If you're already constipated, taking a bunch of fiber is the absolute worst thing that you can do. Often people's constipation is compounded by low thiamine levels. A fully balanced healthy gut can handle fiber. People that have some level of sibo or leaky gut often have negative side effects to fiber even though the fiber is part of the long-term healing. It's often best to do a 3 day fast first to drop back the population of pathogenic microbes in our gut and then to add a soil based Probiotic when refeeding and then to gradually increase fiber over several weeks, primarily eating a variety of vegetables to provide the fiber. As your tolerance for viber gets to a healthy level, then you can begin adding an additional fiber such as fresh ground flax or psyllium. The data is very very clear now. Total fiber consumption correlates directly with longevity and has more impact than any of the various diets people eat such as the Mediterranean diet Etc. Mike, I encourage you to check out Dr Mark Hyman's clinical work, and many other functional medicine doctors, who have a deeper understanding of how to incorporate fiber tolerance for an overall healthy body. But I will agree that you have to get off of fiber and stop all gastrointestinal negative symptoms as part of the strategy to healing but it doesn't necessarily mean that fiber is the enemy or Fiber is bad for certain people. I know you know this mike, it's all about the gut microbiome which ultimately determine the amount of inflammation in the gut. When the gut is inflamed, a little bit of gas from fiber is very uncomfortable and creates painful bloating. When the gut is not inflamed, a similar amount of gas is not even noticeable in a healthy gut. But too much gas is ultimately determined by the gut microbiome ratio of various positive and negative gut microbe species. The other thing to combine with fiber is miso because miso contains the bacteria that turns soluble fiber into butyrate. Once butyrate levels are up, the whole got microbiome is less inflamed. Fiber will just feed bad microbes though if the ratio of microbes in your gut has too many pathogenic microbes
Why train you body to “tolerate” fiber. It’s not necessary.
Supplement butyrate. By pass all of the steps. I recommend a time released sodium butyrate. Worked for me at a half dose first time and everytime since. I didn't consider myself constipated until i took this. Most complete BM i can ever remember having, only a strong long bath with epsom salts did as good, once.
fiber may not always work, but it can help in certain cases. I helps me. It has to do with the density (not volume).
I discovered this was true, and researched what has the most fiber. I reduced mushrooms and sweet potatoes and it helped a lot.
It is amazing how much medical "knowledge" is actually just deeply held beliefs repeated generation to generation. Add in the religious aspect of plant based nutritionists through out history, and you end up with these deeply held beliefs about fiber.
I have been a veggie shake every day and have been getting those symptoms Will try cutting back to see how I feel. My doctor said it could be a neurological problem, never mentioned it could be my diet. This is why I follow your blog, you make more sense. Thank you
Doctors get very little if any nutritional training. It's all about finding a
Big Pharma med to treat the SYMPTOMS of your problems. So turned
off after the COVID Pandemic. Trust lost. Take their advice "with a grain
of salt" then do your own research.
No friend of shakes here. Our teeth need something to do and the first enzymes are released while chewing.
I bet the way and kind of fibre intake is playing a role as well. As possibly whether the source is organic or not.
that is crazy of the doc to not even consider diet for something that is directly affected by diet
I cannot agree more and especially today. I had all 3 things incl the bloat. I dropped nearly all fiber because it impacts on me and causes more const. So I dropped fiber and ate more natural-good fats and it's gotten me back to regularity after 1 month.
how much fat do you eat per day ?
when you was having bloating , what was your diet based on ?
@@halamadrid493 I work out regularly at the gym for past 15 yrs, main foods for years would range from a few scrambled eggs w/ mushrooms or grn onions, lots of BBQ sauce and-or mayonnaise/mustard as dips with many foods, sugar cereal, cookies, oatmeal, muffins, ritz crackers, cottage cheese & whole cranberry or pineapples, canned sweet potatoes, sourdough bread or light wheat breads, one sliced PB/jelly sandwich, 2 bananas per day, 6 cups coffee per day with cream or ice tea in afternoons with Stevia, lots of rotisserie chkn, 1/2 sandwiches w/ lots of mayo&mustard, rotisserie chkn with all types of steamed vegies (broccoli, peas, cauliflower, brussels, carrots very little butter but used to use spray on butter years back😬)... Squash soup, frozen burritos with added canned beans & salsa, frozen orange chicken on brown rice every few wks., some spaghetti using turkey bricks with regular pasta & Prego sauce, frozen fish sticks LOTS of tartar sauce, mostly large salads for dinner with grapes or orange slices & shredded cheddar cheese (mix of lettuces) & mixing salad dressings - ranch & a raspberry vinaigrette plus sweet potato fries w/ dip. That's basicly the range of my diet I shitfted through & ate for years right up till my problems. Mostly ate twice per day - some more food and some less
@@halamadrid493 Basic Fats: cook mostly in a few TB good butter, use only mineral salts, mostly eat all chicken thighs/drums & beef (a little steamd peas or org carrots & maybe a few pieces of pineapple for digestion), cheese, sour cream, cream with coffee, some ham with eggs if eating out, alot more olive oil to make my eggs & grn onions, added ground beef for hamburger patties (never ate beef prior) with onions & don't drain any of the fat.
This is the first time I've disagreed with you mike. The problem is not the fiber. The problem is the gut microbiome is in a state of dysbiosis. You cannot just start taking full doses of fiber without a gradual tapering up to that dose over 3 to 4 weeks. You must increase the dosage vary slowly so that your gut microbiome shifts gradually so that you can digest the fiber without getting gassy and bloated. If you're already constipated, taking a bunch of fiber is the absolute worst thing that you can do. Often people's constipation is compounded by low thiamine levels. A fully balanced healthy gut can handle fiber. People that have some level of sibo or leaky gut often have negative side effects to fiber even though the fiber is part of the long-term healing. It's often best to do a 3 day fast first to drop back the population of pathogenic microbes in our gut and then to add a soil based Probiotic when refeeding and then to gradually increase fiber over several weeks, primarily eating a variety of vegetables to provide the fiber. As your tolerance for viber gets to a healthy level, then you can begin adding an additional fiber such as fresh ground flax or psyllium. The data is very very clear now. Total fiber consumption correlates directly with longevity and has more impact than any of the various diets people eat such as the Mediterranean diet Etc. Mike, I encourage you to check out Dr Mark Hyman's clinical work, and many other functional medicine doctors, who have a deeper understanding of how to incorporate fiber tolerance for an overall healthy body. But I will agree that you have to get off of fiber and stop all gastrointestinal negative symptoms as part of the strategy to healing but it doesn't necessarily mean that fiber is the enemy or Fiber is bad for certain people. I know you know this mike, it's all about the gut microbiome which ultimately determine the amount of inflammation in the gut. When the gut is inflamed, a little bit of gas from fiber is very uncomfortable and creates painful bloating. When the gut is not inflamed, a similar amount of gas is not even noticeable in a healthy gut. But too much gas is ultimately determined by the gut microbiome ratio of various positive and negative gut microbe species. The other thing to combine with fiber is miso because miso contains the bacteria that turns soluble fiber into butyrate. Once butyrate levels are up, the whole got microbiome is less inflamed. Fiber will just feed bad microbes though if the ratio of microbes in your gut has too many pathogenic microbes
What about fiber's effect on blood sugar? Does this analysis include cooked veggies? Are you saying we need to cut out fruits and veggies?
What's the alternative-are you saying processed foods without fiber are better than fruits, veggies, oatmeal, chia seeds, etc.? Where would we get our nutrients from, if so? Aren't there different types of fiber--processed (the dissolvable stuff you scoop into water) and natural? I have so many questions!
Funny. My mother was a 35 year practicing naturopath. Her rule was, never EVER take fiber supplements if you're already constipated... She literally said: "If you have a traffic jam, adding more cars only makes it worse".
It you do and have problems, it's a sign the gut biome, probiotic flora, weak muscle, and hydration is imbalanced. Only to use "soft slick" fibers & prebiotics in these cases, with colon lubricants and hydraters until they heal.
For average person who has healthy, daily bowel movements, this study depicted does not apply. "Hard" fiber acts like a floss and muscle training for the colon, and feeds probotic flora. So it's wonderful in those cases for continuing great colon health.
This would explain why it didn't work for me, I got impacted instead & it made it worse
@@maddworld3317 I'd suggest reading into certain types of magnesium (Some people work better with different forms) paired with slippery elm or marshmallow root (slick fiber) and lecithin. Aim for plenty of purified drinking water (assuming you dont have kidney problems) Works great for cases like yours. Makes the stool slippery and soft while lubricating the bowel.
After things get moving happily for a while, look into proiotics and B vitamins.
I've seen this stuff make even IBS calm down!
What are soft slick fibers and could you give me some examples? Which prebiotics would you recommend? Could you also give me examples of colon lubricants and hydraters?
Consuming enough fat is what most people need to do to address constipation issues. "hard" fiber as you call it causes inflammation and contributes to leaky gut...neither good for human health.
@musicsnob08 Wow 3 yrs? & same story for me. Suddenly I found out that I had auto. Sadly I was having problems 6MOs earlier with the back & forth issues with not being able to go, into >💣💥 I was treating the back & forth problem. I thought it was my caffeine & drank alot more water but it did nothing🤦🏼♀ I bet if I stopped all grains earlier on my problem wouldn't have gone to maIabsorbtiont . That's when I was forced to stop the sugar, grain, carbs +add more fats. I'm 1 month into this & my gas/bIoat is practically gone
I grew up eating a lot of homegrown vegetables. We had meat from the store. We also had white flour products, and lots of sweets. I had constant constipation and bloating. As an adult, I quit the white flour and processed sugar. I eat a wide variety of whole foods. I only eat whole grains as God made them. I eat bacon (and use the bacon fat) and eggs, meats, milk, yogurt, cheese,vegetables, nuts and seeds, beans and peas, and lots of fruits. At times I have had lots of salads when I had materials to make them with. I buy as wholesome of foods as I can. Just because something says yogurt on the label does not mean it is good; most brands have added sugar and corn starch. Try to find foods with no sugar added, including bacon, etc. I never feel bloated, and constipation is VERY rare. I can't imagine how anyone could only have a bowel movement weekly!
I would say I have a high fiber diet. I have never had time in my life to try to figure how many grams of fiber I eat, and have never bothered counting calories. I do exercise by stretching and walking, and having some physical activities built into my lifestyle. I am not so young anymore, but I am not fat, and I have never taken depended on any medications.
I recently had a consultation with a gastro specialist and guess what? I was told to increase fiber intake. What would it be like to be a doctor, get payed well, and consistently make the health of people worse? Kinda like being weatherman in Canada.
I do not produce gas unless I have the flu, and poop once a day and eat ZERO fiber. Been like this for 40 years. The fiber idea never made sense to me. I use fibers to make ceiling tiles- remove the water and you get a fiber mat. I thought it would do the same to your colon.
Chia seeds do that to me very quickly. I have to drink a ton of water with them
@@c4caffeen134 i read an article that chia seeds get stuck in your gut bc they are too slimy to be pushed out. They don’t bind to anything. Look it up
I have not had fiber in over 3 years and have no problems in the poop department.
Ceiling tiles are not made of the fiber that you eat.
@@zerrodefex They were made from sugar cane fibers.
Fascinating and absolutely vital to read the comments to see 'one size does not fit all'.
I've been a raw foodie, 20yrs ago, I'm in my early 70s. Perfect health, eating lots of nuts, seeds, veggies and stuff like sprouted chickpea hummus. NOW I'm on a low carb Mediterranean style diet. Lost 16lbs, really feel the difference in movement (stenosis in spine, knee osteoarthritis). AND I've experienced constipation.
Now I'm still in the process of working out 'how come?'. I've taken a stool easer, psyllium powder in water and added inulin. I take 10g of collagen, someone mentioned collagen below - another area to investigate). Not all at the same time. But am now prepared to cut those out.
I consume around 80g of protein a day, (oily fish more often, a steak mmmm, lamb and good quality burgers.. wagyu with all that fat!) Veggies are often cauliflower, kale and broccoli mashed with oil, steamed asparagus, green beans, and salads - mainly leaves, cucumber and some cherry tomato. All in all I consume under 50g of carbs a day.
I've started adding in a tablespoon of red lentils, uncooked, to a chicken stew, eating drained and washed no added sugar baked beans. All an experiment.
According to Nutracheck my fibre intake is around 30g a day
After seeing this, I'm going to experiment. Eat a lot more oils like EV Olive - I already cook with Avocado oil. And cut out the inulin.
I have the gene for bowel cancer (DNA test revealed that), so I'm extra cautious.
Thanks for taking the time to share this! Please keep us updated to let us know how your bowel symptoms improve and what changes you make/ foods and veggies you regularly consume
Many of us troubled by abdominal pain , cramps, IBS etc choose to ignore the advice given about taking extra fibre because we have experienced how much worse the symptoms become
Having a bowel movement every 4 days is insane to me. I haven't had a fiber rich diet in years, and go every day, sometimes twice a day. I do a lot of Fasting during the week though also. I normally also do not eat breakfast and usually if I do eat breakfast it's towards lunch time. No dinner if I'm not hungry and active lifestyle. Again, going 4 days without pooping is insane.
Four days between bowl movements ! Never ever in my entire life, has that occurred with me. Once, possibly twice daily. Rare to miss a day, dodo bird rare.
Cheers
And having less waste to pass or cause inflammation made my colon shrink in diameter. Whereas people who are always constipated get megacolon and clog the toilet all the time. I hadn't reached that point but family members have.
The fiber sources are very important to consider here. Many of my clients are able to tolerate more fiber as we work together. There are specific polyphenols in some foods that can adjust the microbiome ecosystem and therefore improve tolerance of various fibers. Also in terms in peristalsis, thyroid health is another important consideration and definitely a reason to include carbohydrates in the diet. Would love to chat about this 👍
And chewing vs gulping down shakes and smoothies may make a difference as well.
Possibly the way it was grown as well. I could imagine that not only the nutritional value in the classical sense could be different but also in the way the fibre presents itself. What do you reckon?
What sources of fiber are best for someone with constipation? What carbohydrates are best for improving thyroid function? And why are carbohydrates good for thyroid function?
Improve tolerance? That sounds like you're dealing with a toxin.
Interesting that you use the word ‘tolerance’. I have reduced my fibre intake considerably and now my gut doesn’t have to tolerate any bloating or constipation
This woman's problem is my exact story minus going in for a host of exams. I was going along just fine and then swings back & forth from - I can't go straight into 💥💥. Alot of times I had to break the constipation with lacksitives. sp. Info I looked up said it's a symptom of gluten so I removed all grains & carbs. I have mostly poultry, eggs and oils and at least now I don't have both swinging back & forth, it's just the diarrheah
Bowel habits/ movement ls a lot more complex than just low or high fiber…
Water intake and physical activity bundled togetherprobably #1 influencer … type of fiber ( soluble which vary in quality and irritation) vs insoluble ( hand full of pistachios or walnuts probably the best option)
And for a littl help ( hydrate move and a little caffeine
We need a video on caffeine man. I’m not convinced it’s healthy at all. Every incentive points to having shoddy research that says its healthy, and thinking from first principles how can a processed plant food (roast beans grind to super fine concentrations) that makes your heart beat faster and overall metabolism and nervous system stressed be healthy for you?
I use it when I am out and about and suddenly get super fatigued. It helps get me home. But yes, too much of a good thing. ....
Stress creates opportunity for adaptation? Best I got lol. I agree though.
I agree. Not to mention that it’s addictive.
It is not normal to suddenly become super fatigued. You’re bandaiding an underlying health or lifestyle problem
Oh man read Caffeine Blues. It's an expose on caffeine and it's dangers. Totally changed my perspective.. hopefully he does an episode.
I'd love to see a long form conversation between Mike and Bart Kay regarding optimal human diet topics.
Mike, everything you conveyed applies to me. I just had a colonoscopy because I was convinced something was going on...everything was normal. I eat a salad for lunch with meat and or eggs for protein and some zen basil seeds (high fiber) . But I've been so damn blocked up. Time to change things up. Thank You!
I think that it may be important to differentiate between soluble and insoluble fiber, that is because soluble fiber ferments in the gut (which could cause digestive distress) while insoluble doesn't. Soluble fiber also happens to decrease cholesterol while insoluble doesn't. Insoluble fiber could perhaps also work as an antidote to soluble fiber in gut issues, in my opinion.
You should of had ' Show me e'motion' playing in the background Mike. Yes, if you watch a narrowing stream, all the twiggy bits get caught up and block the 'flow'.
I was always puzzled by the 'fiber' myth and assumed it was a good way for the food industry to make money out of a waste product.
Fiber sent my late grandmother to hospital. Impaction of the colon. Fiber caused chronic constipation and digestive distress in me up until the time I was free of a very misguided mother at age 14. From 14 on it was meat eggs and butter. No more stomach trouble. Now, at age 51, I still do not have problems in those areas.
Were you getting mostly fibre from veggies,grains rather than fruits
@@KrishanKumar-ec1ch Vegetables and whole grains. Once those were eliminated, most of my issues greatly reduced. Seed oils eliminated for further improvements.
@@rey3472 people mostly consume vegetables when they get to know about more fibre . Vegetables are less attractive food and we can't eat them much same grains fibre are hard . Fruits fibre are very easy for stomach vegetables Fibre is a little hard so you should consume more fruits this is our primary food . We have to break down grains so much so we can eat them they are modified food. More Fibre cause more constipation because of vegetables and grains it may not suit someone.
I have noticed for over 15 years every time I would try to eat healthier by increasing my veggie consumption (more salads, etc.), I have SO MANY stomach issues to include constipation. Whenever I would bring this up to friends, they just acted like I was the weird one.
Fibre specially psyllium is amazing and its changed my life ।
I dont care what studies said but its amazing
wow. thats why its important for everyone to try different things. We all diff.
For me psyllium binds me up terribly. Vegetables give me the trots.
If I eat carnivore, keep well hydrated and salted... I poo like a well oiled machine and evacuate cleanly. Makes my body feel incredible.
I tried psyllium husk and at the begging help but long term make it worse for me.
Well I can't agree here. Not every -body- is the same. I had to add in a good source of fiber of course organic oats in order to go to the bathroom at all. I was bloated and very constipated just on very very low carb keto and this is healthy keto grass-fed meat only things that are incredibly clean. And absolutely no fiber. Just basically meat. Not everyone is the same. Of course if you're getting a ton of unhealthy stuff and unhealthy fiber like those weird wraps full of chemicals and stuff then of course it's going to cause you issues. Magnesium works for a lot of people too. I'm not talking about unhealthy fiber like the weird stuff they want you to take all the time in and out of food.
I had a gut issue which led me to try going zero fiber and within a few days I felt much better. It seems counterintuitive and you can't really find any suggestions or articles on it, but I was able to eat a simpler diet like that for months and was just as regular. I'm convinced that if you focus on quality foods, maintain protein targets and stay hydrated then a zero fiber diet could possibly help.
Just make sure you invest in wet wipes.
What foods do you eat on your diet??
@@brianlittrell797 Protein powder, whole milk, ground beef, cottage cheese, eggs were a majority of my calories for about two months. I slowly added in rice and white bread to see how I reacted to a few grams before moving to oatmeal and other fibrous foods until I was back to my previous level of fiber intake. I've been fine ever since.
@@npc1336 What fibrous foods do you consume and how did your body react to the bread and rice?
@@brianlittrell797 Right now most of my fiber comes from oatmeal and the flax seed, chia and hemp hearts I add to it. My body didn't react negatively to bread or rice but I added them back in slowly. Potato skins made my guts churn but I eventually got used to those again and now I can eat pretty much whatever I like (fruits and veggies) without issues.
I think my body just needed a break and cycling off fiber for a while did the trick.
Every time I tell someone I pretty much only eat animal products with little to no veggies they always respond with “how do you poop without fiber? You must have the worst farts!” And my response is “I poop every day and have 0 farts”. Where as growing up, my family was all about the farts, always funny but didn’t realize that’s also not normal/healthy😂.
I know how much fiber and what kinds of fiber work best for my body, if I get gastrointestinal discomfort, bloat or gas, I know I’ve had too much or the wrong kind. I do better with fruit, and very few types of veggies.
What I loved about carnivore is it gave a baseline to work from!
Yeah. The farting is bizarre. I rarely have gas now. And if I do. It rarely smells. If I have processed foods. It’s noticeable worse.
Since I quit all carbs I don't need any fiber. No constipation or bloating. Bristol 3-4 all the time.
Colon cancer has skyrocketed since we've been told to eat a high fiber diet. They now recommend colonoscopies for people in their mid 40's that says it all.
Except that colon cancer is almost non-existent in countries with the highest fiber intakes while being prevalent in countries with low fiber.
@@zerrodefex Give me your study references please.
Don't you think that's because no one actually gets rhe recommended amount? French fries continue to be the top consumed vegetable by far. 🫠
@@muscleNPmama I don't personally believe that but I tell everyone to eat whatever they want.
Dr. Ken Berry has a video about fiber/plants rotting in the gut. Plants also always get stuck in ostomy bags, but meat/animal foods never do.
Thanks Mike ,finally somebody says that. I was having constant GI problems especially constipation to impaction ,just nightmare. My doc was recommending more and more fiber till I was getting worse and worse. Stopped going to him. Went carnivore , never had a problem.
I eat animal protein and lots of veggies everyday.....hardly any grains. I go every day..never had a constipation problem.
I ate the so-called healthy diet for most of my life and had nothing but problems. When I went to the carnivore diet and then now I’m on keto, so I have a little bit of veggies very limited amounts, I have regular bowel movements multiple times a day. It has to do with too much indigestible food plus plant toxins.
There are essential amino acids and essential fatty acids. But there is no such thing as an essential carbohydrate for human physiology. Fiber is a carbohydrate and therefore non-essential (optional).
I went on a carnivore diet, and became constipated and stopped producing gas, but oddly my gut started shrinking. After many years on a high fiber diet, I'm wondering if our intestines and or colon can become so malformed, that we grow dependent on gas and bulk to stimulate intestinal peristalsis. I've heard things can normalize over time.
+.
Yes, but aside from the constipation, headaches, and other unpleasant symptoms I experienced on the carnivore diet, I also experienced some benefits such as improved mental focus, more physical strength, and a smaller gut, but for the time being, I've added fruit to my all meat diet, and magnesium citrate, which seems to be helping. @@boo4273
After seven weeks of a carnivore diet, I realized hemorrhoids had vanished.
Fiber certainly helped me. I have constipation due to Hashimotos and also have SIBO which is basically under control now. Initially fiber caused some bloat and gas but once things got cleared out, I slowly increased and have no issues with bloat and gas. It has made me regular. I use one teaspoon psyllium husk powder in the morning on an empty stomach. Sometime I have a protein bar that has fiber (IQ Bar) also and it is still fine. You must start slow though and get SIBO under control first or you are just feeding the bad bacteria
Yeah idk, ppl always say fiber this and that - on keto I never cared about fiber, if I get some - its by accident or for the taste. Never had any issues without it.
My fiance still argues that I need fiber. Been carnivore for 4 months, no issues yet.
I feel sorry for her.
Hyperinsulinemia is a predictor of colon polyps which are a predictor of colon cancer risk.
Its the soluable fibre that is helpful..the non soluble one - not so much
How does it help?
Non-soluble does help but you can't consume only it and no soluble, there is a balance.
Had a big bowl of beans and lentils for lunch yesterday and experienced horrible constipation etc. and a really bad nights sleep. Now it makes sense. Thanks, Mike!
0 fiber has proven to be great for me... but it seems like everyone has been citing this same study with the subjects having idiopathic constipation. Hasn't anything else been done on this for the last several years?
Thanks for sharing the article and your own personal testimony
Everyone is individually different. While I think the food industry is poisoning the population with processed food, sugar and seed oils I do believe that whole foods in the form of leafy green vegetables and berries are extremely beneficial to the majority of people along with healthy forms of protein i.e. meat, chicken, fish, eggs and of course healthy fats and certain legumes if they're cooked correctly. A whole lot of it depends on each individuals microbiome which in our population has been devastated by the SAD diet. And I'm gonna add the words "proper balance" too.
🙌
We also use a digestive enzyme to help reduce gas and bloating.
What are you eating which causes gas and bloating?
You can stop eating fiber and save money by not buying digestive enzymes.
The people with issues probably don't produce the enzyme like how some people are lactose intolerant while others drink milk multiple times a day without issue.
I experience a lot of constipation eating a high protein diet, but this is fixed immediately when a daily dose or psylliuk husk is added. What gives ?
I think it applies to the majority of people, my Dad has really good bowel movements but still needs to take psyllium husk to help while I eat zero fibre and have no issues whatsoever.
Another option try increase fat.
@FedorBP I lost 50 lbs by cutting fat consumption. Last thing I would do is add more fat, but I absolutely understand why you would suggest it. Thanks !
I've added good fats and so far it's working
@@FedorBP I already get like 3x the recommended amount of fat. Anymore and my calories will be so high I'll start getting fat again. Still need fiber to be properly regular.
The problem with the study is the type of fiber was not isolated. We know that wheat bran can cause bleeding bowel syndrome. However, having whole wheat wheat with also its germ and endosperm (same with rice) has all soluble fiber, insoluble fiber and resistant starches. Whole wheat flour from the only has white flour with wheat bran addd to it (no germ): it should not be confused with whole grain. This is the same with all grain flours. One must mill their own. The fiber of leaves (vegan food) is not the same as the fiber of whole grain in their entirety. My personal opinion is that leaves on a refusal basis is a poisonous diet. Plant based food should be those things that are the result of reproduction. Leaves only consumed as an occasional delicacy.
this is what I experienced as well, used to have tons of issue with belly fat and bloating. now I feel a lot better just reducing intake of fiber by switching to keto diet. I have gout as well in the past without consuming any alcohol, somehow by going to keto where I eat exclusively white meat, red meat, fish and a small bit of carb by reducing carb. I feel so much better! In conclusion, low fiber, low greens, high fat and high protein, lower carb fixed so many issues I have in my life before.
I know several people, family and friends, who have gone on the carnivore diet and had seriously bad constipation.
Very interesting you spoke of your issues back in 2015/16. I had a very similar "health scare" in 2014. Bad digestive issues and led me to think I had colon cancer, and the stress just ramped up the symptoms. Was also taking PPI's -- awful stuff. Finally did a colonoscopy and endoscopy -- both clean and changed my diet. For my system works best on high protein (meat, eggs, dairy) and mushrooms, with smaller portions of sprouted grain bread, brown rice, certain veg and certain nuts. Oh, certain fruits occasionally. So, very little fiber. I go once a day and 9/10 the result is quite handsome by poop standards.
Fiber I think was just another way for people to sell us more grains. Who benefits after telling everyone they should be eating 50g per day afterall?
You tell your patients " reduce carbs and eat whole foods". You MUST accurately distinguish carbs, carbs ARE healthy whole foods. Refined and processed junk are Refined carbs
Cutting out carbs is dangerous
People need to understand that the practice of growing plants which are bulky and low in nutrients but require intense cultivation and transportation is not helping the environment but is for the most part just providing a subsistence diet for the masses. Cattle on the other hand are a very dense package of nutrients that are able to convert cellulose from weeds and grasses that humans cannot process into dense high quality protein, saturated fat and multivitamins. Cattle unlike all the plants the so called vegans eat are almost always grown on marginal land not used for anything else. The whole grain scam is another myth. When the food companies process a grain they are legally allowed to claim the term “whole grain” since these grains began as whole grains but once they are refined they are no longer whole grain but actually nutrient deficient. Thats why they are often“fortified” or else those eating this junk would be deficient in basic vitamins and minerals.
Dr Paul Mason also made this point .
I appreciate the different viewpoint here. I tried the paleo diet once in 2017 and a similar diet plan more recently in the past year and I can attest the opposite. The low amounts of fiber did not work for me. I actually got constipated eating only 25g a day. I was so used to a higher fiber diet. Went back to eating more fiber and saw batter results. I never had IBS so I can’t attest to that. To each their own.
@@Beatrice-nx5ld yes, overall 25g of fiber is plenty for most people. Paleo can be high fiber but not always depending on what you focus on. Plus it was really popular to pair paleo and low carb together no more than 100g carbs per day. For me, after eating a high fiber diet for a few years and seeing better improvements in my body, I can’t just eat 25g of fiber in a day.
Loved this video. I was stuck in the same spot (no pun intended... or was it?) with this thought process. Increasing the meat and the fat content, to include fish oil, definitely helped. Crazy, as it's sooooo antitheticall to what the mainstream sheep-thought process is.
I think fiber do work for some people but I agree it can be detrimental to others. If I had to guess I would say it has to do with the gut microbiome, maybe some people with a certain level of dysbiosis cant digest fiber as well as other people, or vice versa. Anybody with any digestive issue should try some probiotics and see if anything changes.
What probiotics would you recommend?
NO human alive can digest fiber.
That would be my guess as well, fiber makes me absolutely miserable these days but it didn't used to be like that. I really wish there was more research on that topic, what you should eat seems to be 100% guesswork at this point, there's no information you can rely on you just have to try everything until something works.
@@niwoh Based on research I've done I believe people who have a problem with fiber lack the necessary good bacteria in their intestines to properly digest the fiber, which leads to inflammation or constipation or bloating. That is why consuming fermented foods is often recommend to give a person the necessary probiotics (good bacteria) that is necessary. Research the health benefits of fermented foods and this may help you.
@@brianlittrell797 I never eat any fermented food so that would make sense, I'll look into it ty
It feels soooo counter intuitive to cut off fiber from the diet since a lot of healthy foods are rich in fiber
What about starch based cultures that thrived for centuries.
When I added a lot of probiotic food, cause of constipation/gass with high fiber intake is fixed. So I make Kefir at home, and eat other variety of probiotic food like sauerkraut kimchi etc
I definitely wouldn’t extrapolate the findings of people with problems to the general population. I know someone with Chrons who is supposed to not eat fiber. I on the other hand function perfectly eating about 100 grams a day without issue but I don’t have intestinal issues.
I think you forgot a word..."yet". A coworker has smoked for decades and her lungs were fine until now. She has to have part of a lung removed.
The stool is not only increased in bulk (same thing as volume) it is also moving faster and so has less time to dehydrate, so it is MUCH MUCH softer and so can easily change shape and allow easy defecation.
PS check bile duct, gsllbladder, pancrease and liver....all of which cause digestive issues.
It's not that I like fiber but I LLLove foods that have fiber,
Years ago I used to love wheat bran, I put that stuff on everything cuz it was so good
but can't no more
As a former visiting nurse, my patients tried to teach me this. Thank you !
I had IBS for so so long I had forgotten what it’s like to be normal.
Now being basically fiber free, I’ve never been better with BM.
But beware of pork rinds if consumed too much because it makes poo sticky. 😉
If I eat a whole apple or more than a few strawberries, I get horrible cramping, same with lentils. But I can eat a whole chicken or a few pounds of beef with no problem.
I accidentally discovered that fibre was the cause of all my digestive issues when I went on a bone broth cleanse (mainly because I was so fed up of being bloated, constipated, etc). The first day all my symptoms disappeared and it dawned on me that fibre was to blame. I'm now very low fibre as being completely fibre free is difficult but my symptoms are greatly improved.
Great insight Mike! Definitely, more is not always better and what works for one doesn't necessarily work for another. 😉
It’s said our small intestine is to short to properly break down most fibers. I once only evacuated every 8-10 days, fiber intake had nothing to to with improving my motility, which now is daily.