Discover the Surprising Truth About Fiber and Your Gut

For years, conventional wisdom has touted the benefits of dietary fiber, urging us to fill our plates with whole grains, vegetables, and fruits.

But what if this advice is actually doing us more harm than good?

Recent research reveals that the benefits of fiber might depend on something far more personal: Your unique gut microbiome.

The Mystery of Dietary Fiber: Digestive Friend or Foe?

Dietary fiber, found in foods like green bananas, whole-grain pasta, and brown rice, has long been praised for promoting digestion and overall health.

However, a new study from Cornell University suggests that not all fiber is created equal, and not everyone reaps the same benefits.

In fact, what’s beneficial for one person… might actually be problematic for another.¹

Resistant Starch: Helpful for Some, No Benefit for Others

Published in Gut Microbes, this intriguing study led by Angela Poole, Ph.D., uncovers how our gut ecosystems respond uniquely to different types of resistant starch—a type of fiber that resists digestion and feeds beneficial gut bacteria.

The researchers discovered that individual responses to these fibers can vary dramatically. For some, resistant starch can enhance gut health, while for others, it might offer little to no benefit. ²

Dr. Poole emphasizes the need for precision nutrition, stating:

“It’s time to shift to personalized recommendations that maximize health benefits.”

This shift could revolutionize how we think about fiber and its role in our diet.

The Fiber-IBD Connection: More Fiber, More Pain?

When it comes to individuals with inflammatory bowel disease (IBD), these recommendations could be even more important.

Research from the University of Alberta reveals that certain fibers can exacerbate symptoms in IBD patients, leading to inflammation and discomfort. ³ This study sheds light on why some people with IBD experience worsening symptoms when consuming high-fiber foods.

Heather Armstrong, Ph.D., explains that fibers found in foods like artichokes, chicory roots, and garlic can trigger inflammation if specific gut microbes are missing. This means that while fiber can promote gut health in some, it can have the opposite effect in certain IBD patients.

The Fiber Farce: 1980s Fiber Guidelines and Chronic Disease Trends

In the 1980s, the USDA and HHS rolled out dietary guidelines that emphasized the importance of fiber-rich foods, promising to protect us from chronic diseases like heart disease, diabetes, and cancer.

But did they deliver on this promise?

Despite the mass marketing of fiber, the rates of chronic diseases didn’t plummet as hoped. In fact, these conditions have continued to rise, casting further scrutiny on the role of fiber in health and disease.

Here’s a closer look:

1. Heart Disease:

Heart disease has remained the leading cause of death in the United States. Although there was a decline in heart disease mortality rates in the 1980s and 1990s, this improvement is largely credited to advances in medical treatments and better management of risk factors like high blood pressure and smoking cessation, rather than increased fiber intake alone. The fiber guidelines didn’t make a significant dent in heart disease rates.⁴

2. Diabetes:

The prevalence of type 2 diabetes has soared since the 1980s. Even with the push for higher fiber consumption, which can help regulate blood sugar levels, diabetes continues to rise. This increase is largely due to the growing obesity epidemic, sedentary lifestyles, and the consumption of processed and sugary foods. The fiber guidelines alone weren’t enough to curb this trend.⁵

3. Cancer:

Some studies suggest benefits, but other lifestyle factors and broader dietary patterns play a more significant role. Overall, the fiber guidelines did not lead to a noticeable reduction in cancer rates.⁶

4. Obesity:

Despite the push for fiber-rich foods, obesity rates have continued to climb since the 1980s. The rise in obesity is linked to higher caloric intake, more processed foods, and less physical activity. Fiber intake alone wasn’t enough to counteract these trends, rendering the fiber guidelines ineffective in addressing the obesity epidemic.⁷

Personalize Your Plate, Optimize Your Health

Based on these facts and trends, it’s high time we reconsider the need for “roughage” and recognize the potential detrimental effects of fiber on health.

The University of Alberta team is currently developing a stool test to predict individual responses to various fibers.

Eytan Wine, M.D., states: “By creating this stool test, we hope to adjust diets to prevent flares and help patients return to remission more quickly.”

Tailoring an individual’s diet to their microbiome could lead to significant improvements in the quality of life for those with IBD.

As science progresses, we are on the cusp of a new era where dietary advice is about eating the foods that are specifically healthy… for YOU!

By understanding your gut’s ecosystem, you can make informed choices that support your health and well-being.

The Zero-Carb Carnivore Diet for Digestive Wellness

One therapeutic diet that’s received considerable attention for supporting digestive and immune health is the zero-carb carnivore diet.

Consisting entirely of animal products and excluding plant-based foods, this diet has gained attention as a potential strategy for managing IBD.

A study by Amber O’Hearn and her team highlighted that a carnivore diet could provide relief for IBD patients by reducing the intake of potentially problematic fibers and anti-nutrients found in plants, which can trigger inflammation in sensitive individuals.

Additionally, the carnivore diet’s focus on high-quality animal proteins and native fats supports overall gut health by promoting a favorable balance of gut bacteria. Initial reports and anecdotal evidence suggest that a zero-carb carnivore diet can offer relief for those struggling with IBD symptoms.⁸

This shift towards personalized nutrition emphasizes the importance of listening to your body and working with your trusted healthcare provider to determine the best dietary choices for you.

Interested in giving the carnivore diet a try?

Here’s a quick and easy sample zero-carb carnivore menu:

Breakfast: Scrambled eggs, cooked in butter with crispy sugar-free bacon or pastured breakfast sausage

Lunch: Grilled grass-fed beef ribeye, seasoned with sea salt, eggs sunny side up, cooked in tallow

Snack: Raw grass-fed cheese slices, canned wild mackerel or salmon, mixed with animal-based mayo

Dinner: Wild salmon fillet, chicken livers sautéed in butter

References

1. Poole, A. C., Devarakonda, S. L. S., Superdock, D. K., Ren, J., Johnson, L. M., Loinard-González, A. P., et al. (2024). Gut microbial features and dietary fiber intake predict gut microbiota response to resistant starch supplementation. *Gut Microbes*. DOI: 10.1080/19490976.2024.2367301
2. Poole, A. C., Devarakonda, S. L. S., Superdock, D. K., Ren, J., Johnson, L. M., Loinard-González, A. P., et al. (2024). Gut microbial features and dietary fiber intake predict gut microbiota response to resistant starch supplementation. *Gut Microbes*. DOI: 10.1080/19490976.2024.2367301
3. Armstrong, H. K., Bording-Jorgensen, M., Santer, D. M., Zhang, Z., Valcheva, R., Rieger, A. M., Kim, J. S.-H., et al. (2022). Unfermented β-fructan fibers fuel inflammation in select inflammatory bowel disease patients. *Gastroenterology*. DOI: 10.1053/j.gastro.2022.09.034
4. Mensah, G. A., & Brown, D. W. (2007). An overview of cardiovascular disease burden in the United States. *Health Affairs*, 26(1), 38-48
5. Centers for Disease Control and Prevention (CDC). (2021). *National Diabetes Statistics Report, 2020*.
6. American Cancer Society. (2021). *Colorectal Cancer Facts & Figures 2021-2023
7. Ogden, C. L., Fryar, C. D., Martin, C. B., Freedman, D. S., Carroll, M. D., Gu, Q., & Hales, C. M. (2020). Trends in obesity prevalence by race and Hispanic origin—1999-2000 to 2017-2018. *JAMA*, 324(12), 1208-1210.
8. O’Hearn, A. (2019). “Potential Benefits of a Carnivorous Diet for Patients with Inflammatory Bowel Disease: An Overview.” *Journal of Evolutionary Health*.