Simply Health ME E44 – Fiber

https://www.podbean.com/media/share/pb-ytazm-95c58a

What is Fiber?

The Institute Of Medicine defines functional fibers as non-digestible carbohydrates that have been isolated or extracted from a natural plant or animal source, or they may be manufactured or synthesized.

Dietary fiber, the indigestible part of plant material, is made up of two main types. Soluble fiber easily dissolves in water and is broken down into a gel-like substance in the part of the gut known as the colon. Insoluble fiber does not dissolve in water and is left intact as food moves through the gastrointestinal tract.

Fiber alters the gut microbiome. Could be bad, could be good

Depends where you are coming from

Is more better?

It depends where you are starting and what your issue is

If you eat SAD then increasing fiber is probably not a bad idea

It’s the antidote (fung)

Decreases risk of colon cancer in people eating SAD

Decrease the extent to which insulin rises

Too much causes constipation / bloating / gas

Constipation is usually caused by something you ARE eating not by something you’re NOT eating. (Dr. Ede)

Decreasing fiber can improve consitpation and sxs of IBS

Inhibits absorption of many vitamins and minerals which is why, although plants are rich in vitamins and minerals only a small percent is actually absorbed

How can you eat plants without all the gas and bloating

Avoid FODMAPs

FODMAPs are short chain carbohydrates that are poorly absorbed in the small intestine. They include short chain oligo-saccharide polymers of fructose(fructans) and galactooligosaccharides (GOS, stachyose, raffinose), disaccharides (lactose), monosaccharides (fructose), and sugar alcohols (polyols), such as sorbitol, mannitol, xylitol and maltitol.FODMAPs are naturally present in food and the human diet.

Cook your veggies.

Eat berries and fruit – easier to digest

EAT REAL FOOD

https://www.sciencedirect.com/science/article/pii/S0271531705802167

https://chriskresser.com/myths-and-truths-about-fiber/

https://idmprogram.com/the-role-of-fibre-hormonal-obesity-xvi/

http://www.diagnosisdiet.com/ketosis-and-constipation/

https://www.wjgnet.com/1007-9327/full/v18/i33/4593.htm

http://www.diagnosisdiet.com/common-constipation-culprits/

https://www.npr.org/sections/thesalt/2012/02/13/146706553/is-adding-fiber-to-food-really-good-for-your-health

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