Fiber "Maxxing": Facts and Misleading Information
Hello, I am Julie Donaldson and I am a clinical nutritionist with functional health training. I specialize in restoring balance in complex, chronic and acute health conditions. I welcome you to peruse other articles that may be of interest to you in your health investigation!
“I’ll be honest, I couldn’t wrap my head around what Julie was telling me about lowering my fiber...for so many years, all my doctors & practitioners were telling me that loading it up on my plate would fix my gut issues. It never did, and it even made me worse. I did my MT®, I got into my own zone, fixed the imbalances in my gut that were coming from it all, and I’m truly a new woman! Thank you, thank you, thank you.”
We’re in the midst of the “fiber” fad (among others)…everywhere you turn, dietary advice & menus are being fussed over and exaggerated in one direction or another. New convenience food products are being handled the same way. Here, we focus on the fiber fad - what works, what doesn't, why, and how to personalize this aspect of nutrition for yourself. The definition of fad is: “an intense and widely shared enthusiasm for something, especially one that is short-lived and without basis in the object's qualities”. Here, proper nutrition is always the foundation of holistic health. We stabilize one person’s body at a time with nutrition that is proper and effective for that individual. No substantive healing is ever brought about by fads.Let’s explore why fiber maxxing is a misinformed idea.
Fiber here, fiber there, fiber everywhere
This sounds like a good idea to many people…the idea that loading up on fiber keeps one “regular” and keeps the bowels clean. It can, and it does, but not in any one-size-fits-all manner. There are widespread internet recommendations for 14 grams of fiber for every 1,000 calories one consumes. But the truth is that amount of fiber is over-the-top for many people, and even more importantly - calories are also a misleading approach to nutrition and reference point for fiber intake.
Nutrition, on every level, must be personalized to the individual’s needs. Why? Here are the answers to that question straight from the master of MT/personalized nutrition himself, William Wolcott:
”Diet is genetically based:
The "right diet for health" was determined by geography and climate.
Evolutionary forces of natural selection, genetic mutation, adaptation and survival of the fittest over countless generations assured a healthy diet for each indigenous people in every part of the globe.
For illustrative purposes, consider the Inuit vs. the Tukisent of Papua, New Guinea.
Tukisenta = 10% protein and fat, 90% carbs.
Inuit = 90%+ protein and fat, 10% carbs
One group was adapted to high fiber; the other to low fiber, yet both were healthy.In clinical application of MT, it is not uncommon to see a high protein/fat MT who has suffered with digestive tract issues for years who has been on a high fiber diet for years, experience the complete absence of symptoms after only days on the proper diet for the MT.”
When we lump all human beings together and make broad-stroke recommendations on how and what to eat, we immediately alter the most fundamental and functional aspect of physical life - and that is that we are each a biochemically unique being. This fact does not change in the face of a fiber fad.
I might add to the list above and in conjunction with biochemical individuality, the recognition that healing is not linear. In holistic health work, the whole of the person, inclusive of their history and life experiences, must be considered in determining an appropriate and well-timed process. When online diet dogma recommends a set amount of anything across the board for everyone, these nuances are not taken into account and the body can be rushed into something it simply isn’t ready for.
Fiber consumption is not only a key component in balanced, personalized nutrition, but also in the individual microbiome. Fiber is acted upon in the digestive tract by bacteria, polyphenols and short chain fatty acids (SCFAs). When we presume that everyone has the same makeup in these components, we have denied all of the above points and their contributions to the genetic diet/genetic microbiome balance.
Why can’t fiber be classified unto itself as a critical nutritional influence?
Fiber is frequently treated as a single dietary target. In reality, it includes a host of structurally distinct compounds that differ in form, function, and metabolic output.
These include resistant starches, insoluble fibers, beta-glucans, plant gums, polyphenols, and soluble fibers. Each type interacts with the gut microbiome and its bacterial colonies differently. These differences determine which microbes are supported and which metabolites are produced in conjunction. .
The health effects of fiber are largely mediated by bacterial metabolism. When fiber is fermented in the gut by healthy bacteria, SCFAs such as acetate, propionate, and butyrate are produced. These metabolites act as signaling molecules that influence gut barrier integrity and metabolism in crucial ways.
Butyrate is the primary energy source for colon cells and supports epithelial integrity, maintaining tight junctions. It also helps to regulate local inflammation. Proprionate and acetate are produced in higher quantities and have more systemic roles, such as in gluconeogenesis, lipid metabolism, and appetite regulation.
Increasing fiber intake without fermentability via the individual’s microbiome is not likely to shift SCFA production, but is likely to cause bloating, gas & changes in bowel motility. Fermentability occurs through a balanced individual microbiome.
Polyphenols are another important topic in this discussion. They are antioxidant compounds found in many foods. Polyphenols act as prebiotics in combination with fiber in the gut. Working synergistically to improve gut health, fiber acts as a carrier transporting polyphenols through the digestive tract to the colon. There, they are metabolized by gut bacteria to produce the SCFAs mentioned above (butyrate, propionate, acetate). Together, fiber and polyphenols regulate blood sugar and digestion, reduce inflammation, and support a diverse microbiome.
Lastly, resistant starch and beta glucans also interact with fiber to affect SCFA production and microbiome balance.
Individualizing fiber intake
Many people posit and assume that fiber increases regularity. One study found that the reduction of fiber in many people increased their bowel regularity from every 3.6 days to every day. While these may be more people who genetically require less fiber and higher protein/fat diets, it still proves the point that more is not better for everyone.
Additionally, when these balances are negatively affected, individual metabolic processes in the body begin to function in non-optimal fashion. Alongside what we already know in the world of MT®, according to research, the personalization of nutrition is key to long-term nutritional and personal health.
In the distinction of a personal Metabolic Type®, the proper amounts of carbohydrates, fats & proteins are clarified. The appropriate amount of fiber will be completely dependent upon the type. The genetic microbiome of a “carb” type will be significantly different than that of a “protein” type, for instance. This means that the microbiome is built for a certain ratio of the micronutrients, and if we force foods into this genetic environment that cannot ferment them properly, we get problems and symptoms. One person may thrive on a nutritional plan that calls for 60% carbohydrates, while another on one that calls for only 30%.
Symptoms of poor fiber balance in the body include:
Gas & bloating
Stomach cramps
Diarrhea or constipation
Persistent hunger
Blood sugar dysregulation
Summations and solutions
Fiber is not a singular nutrient. It depends upon numerous other compounds to be properly fermented and utilized.
The same amount of fiber is not appropriate for all individuals.
Personalization of one’s nutritional needs via the identification of Metabolic Type® is necessary for determining appropriate fiber intake.
There is a genetic microbiome for every individual and its makeup determines how fiber fits into the picture.
Please contact me at Julie@truenaturehealthconsulting.com for more information and to define your own personal needs for healing and nutritional lifestyle.