Rethinking Fiber: Do We Really Need Plants for Gut Health?

For decades, we’ve been told that fiber is “the gold standard” for gut health.

The message is everywhere: eat more whole grains, load up on beans and leafy greens, and make sure you’re getting enough fiber to keep digestion running smoothly.

Conventional wisdom suggests that fiber is essential—not only to prevent constipation but to reduce cholesterol, manage blood sugar, and support the gut microbiome.

But what if we’ve been looking at fiber all wrong? What if, instead of universally benefiting gut health, fiber is actually making things worse for certain people?

A growing body of research is challenging the long-held belief that fiber is always beneficial.

In fact, studies now suggest that for individuals struggling with irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO), Crohn’s disease, and other digestive disorders, fiber may actually be a problem—not a solution.

Rather than improving digestion, fiber can ferment in the gut, feeding harmful bacteria, triggering inflammation, and worsening bloating, gas, and discomfort.

This article will debunk the fiber myth and take a closer look at the science behind digestion, fiber fermentation, and gut microbiome balance. We’ll explore:

• How fiber affects the gut, and why it can be problematic for people with IBS, SIBO, and inflammation-related conditions.
• The surprising connection between fiber, dysbiosis, and disease—including links to autoimmune disorders, metabolic dysfunction, and even mental health conditions.
• How a low-fiber or meat-based diet may help improve digestion, reduce inflammation, and reset gut health.
• A step-by-step guide on how to experiment with fiber reduction to see if it benefits your body.

If you’ve been struggling with digestive distress, bloating, or unexplained inflammation despite following conventional advice, it may be time to rethink fiber. Let’s dive into the science and uncover the truth about what your gut really needs to thrive.

The Double-Edged Sword of Fiber: How It Impacts Digestive Disorders

While fiber is often promoted as a cure-all for digestive issues, its effects on gut health are far from universal.

In reality, fiber can be a double-edged sword: for some people, it promotes regularity and gut bacteria diversity, but for others, it causes bloating gas, and painful inflammation.

Here’s why…

Fiber is an indigestible carbohydrate found in plant foods. Since humans lack the enzymes to break it down, fiber moves through the digestive tract largely intact until it reaches the colon, where gut bacteria ferment it. This process produces short-chain fatty acids (SCFAs) like butyrate, which can support gut health… but also cause excessive gas, bloating, and irritation in sensitive individuals⁽²⁾.

Can Fiber Fuel Digestive Discomfort and Disease?

This is why high-fiber diets can actually do more harm than good.

In fact, research shows that many people with IBS and SIBO experience symptom relief when fiber is reduced or eliminated⁽³⁾.

A study published in Gastroenterology found that reducing fiber intake significantly improved IBS symptoms, including bloating, gas, and diarrhea⁽⁴⁾.

Similarly, for individuals with SIBO (Small Intestinal Bacterial Overgrowth), fiber can fuel bacterial overgrowth in the small intestine, leading to chronic bloating and discomfort⁽⁵⁾.

Instead of aiding digestion, fiber can serve as an unwanted food source for bacteria in the wrong parts of the gut, leading to excessive fermentation and symptoms like cramping and abdominal distension.

Fiber may also play a negative role in diverticulitis and Crohn’s disease. A prospective study found that high fiber intake was associated with an increased risk of diverticulitis flares, contradicting previous recommendations⁽⁶⁾. Similarly, many Crohn’s patients experience symptom relief on low-fiber diets⁽⁷⁾.

For individuals with these conditions, reducing fiber may be a more effective strategy for managing digestive symptoms and promoting gut healing.

Understanding Low-Fermentation Diets and Gut-Friendly Eating

With increasing awareness of fiber’s potential downsides, many health professionals are turning to low-fermentation diets as a way to heal the gut and reduce digestive distress.

Low-fermentation eating is a dietary approach that minimizes fermentable carbohydrates and fibers to reduce bacterial overgrowth, inflammation, and bloating. It is commonly used to treat IBS, SIBO, and inflammatory bowel diseases.

Some of the most well-known low-fermentation diets include:

• Low-FODMAP Diets: These restrict fermentable fibers to reduce gas and bloating⁽⁸⁾.
• Specific Carbohydrate Diet (SCD): Designed to eliminate certain plant fibers and promote gut healing⁽⁹⁾.
• Ketogenic & Carnivore Diets: Naturally low in fiber, emphasizing easy-to-digest proteins and fats.

Why Meat-Based Diets Support Digestion

Unlike fiber-rich plant foods, meat is fully absorbed in the small intestine, leaving little to ferment in the colon. This makes a meat-based diet an effective approach for those with gut dysbiosis, IBS, and other digestive disorders⁽¹⁰⁾.

By reducing fermentable fibers, individuals can lower bloating, gas, and symptoms of gut dysbiosis, allowing the digestive system to reset.

How to Experiment with Low-Fiber Eating

If you’re curious about how reducing fiber might affect your digestion, inflammation, or overall well-being, consider experimenting with a low-fiber diet. A gradual reduction can help you assess how your body responds.

Step 1: Identify Your Current Fiber Intake

• Track what you eat for a few days and estimate your daily fiber intake (most people consume between 25–40 grams per day).
• Identify your highest-fiber foods—whole grains, beans, lentils, raw vegetables, nuts, and seeds.

Step 2: Reduce Fermentable Fibers First

• Start by eliminating high-FODMAP fiber sources (legumes, onions, garlic, whole wheat, cruciferous vegetables).
• Focus on low-fermentation options like cooked leafy greens, zucchini, or peeled root vegetables.

Step 3: Replace Fiber with Nutrient-Dense Animal Foods

• Eat grass-fed meats, wild-caught seafood, and organ meats for nutrient density.
• Incorporate bone broth and fermented dairy for gut support.
• Increase healthy fats (butter, ghee, tallow, fatty meats) for satiety.

Step 4: Monitor Digestion and Adjust Accordingly

• Track changes in bloating, regularity, and stool consistency.
• If constipation occurs, increase hydration, salt intake, and healthy fats.

Step 5: Test a Carnivore-Style or Ultra Low-Fiber Diet

• Try a 2–4 week animal-based diet and observe digestion, inflammation, and mental clarity.

Step 6: Reintroduce Select Fiber Sources (If Needed)

• Start with cooked, non-fermentable vegetables (peeled zucchini, carrots, pumpkin).
• Monitor for any returning bloating, gas, or discomfort.

Achieve Better Gut Balance on A Low Fiber Diet

A low-fiber or meat-based diet isn’t for everyone, but if you struggle with digestive issues, bloating, or chronic inflammation, reducing fiber could be worth experimenting with.

By systematically adjusting your diet, tracking your body’s responses, and focusing on nutrient density, you can create a diet that leads to improved gut health and overall well-being.

Thank you, Kelley Herring, for this insightful article on fiber needs and alternative options! Your expertise continues to shed light on important nutritional topics. For all your regenerative and pasture-raised needs, visit us at US Wellness Meats, and for more insightful articles, check out our Discover Blog today!

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References: 

1. Tillisch K. “The Role of Diet in Gut Microbiome-Related Diseases.” Nat Rev Gastroenterol Hepatol. 2021.
2. Wilson A, et al. “Short-Chain Fatty Acids and Gut Health: A Review.” Genome Med. 2022.
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4. Staudacher HM, et al. “Dietary Fiber and IBS: A Systematic Review and Meta-Analysis.” Gastroenterology. 2019.
5. Pimentel M, et al. “SIBO and Fiber: The Connection Between Diet and Bacterial Overgrowth.” Gut Microbes. 2021.
6. Peery AF, et al. “Fiber Intake and Risk of Diverticulitis: A Prospective Study.” Gastroenterology. 2017.
7. Benjamin JL, et al. “Dietary Fiber Intake and Crohn’s Disease Relapse.” Gut. 2015.
8. Gibson PR, Shepherd SJ. “Personalized Diets for IBS: The Low-FODMAP Approach.” Clin Gastroenterol Hepatol. 2010.
9. Halmos EP, et al. “A Diet Low in FODMAPs Reduces Symptoms of IBS.” Gastroenterology. 2014.
10. Barrett JS. “Extending Our Knowledge of Fermentable, Short-Chain Carbohydrates for Managing IBS.” J Gastroenterol Hepatol. 2013.
11. Mickleborough TD. “Effect of Omega-3 Fatty Acids on Gut Inflammation and Fiber Fermentation.” J Nutr. 2018.
12. O’Keefe SJ. “Meat-Based Diets and Their Role in Gut Microbiota Balance.” Nat Rev Gastroenterol Hepatol. 2020.