Are fiber rich / low carb foods really that good for us?
America is a constipated nation.... If you pass small stools, you have to have large hospitals
– Denis Burkitt
Did you know that high-fiber diets actually originated from the obsession with thinness back in the 80s and 90s?
Traditionally, veggies were cooked well with nourishing fats, added to warming stews and soups, fermented and eaten fresh when in season.
But as fashion trends changed, and being thin and willowy became the new cool, women adopted new eating habits.
Because we saw "heroin chic" models surviving on incredibly low-calorie diets to match the trends of catwalks and fashion magazines, we didn't bat an eye when diets high in veggies and fiber, and low in everything else came on the scene.
Eating to give yourself a sense of fullness WITHOUT calories, so you can get skinny is so 1999.
Unfortunately, parts of the fiber-rich low-carb, vegetable-everything diet are still lingering today with fresh names and new marketing terms.
What do I think?
Plants should be eaten properly and with respect!
They should be a condiment or a side, not the WHOLE meal. This is the way our ancestors enjoyed them, as a complement to a meal to add texture, flavor, and color. REMEMBER: We're not cows, rabbits, or chickens, and vegetables cannot completely nourish us. Most veggies actually contain a TON of indigestible fiber (cellulose) and plant toxins. When you fill your diet with them, your gut health can get impaired by an overgrowth of bacteria, causing slow transit time as your body struggles to break down the huge amounts of indigestible fiber. In return, you get very little energy and plenty of bloat. That doesn't sound like a great deal to me. 😜
“In practice, many patients with IBS (irritable bowel syndrome) complain of bloating with higher doses of natural fiber, likely due to bacterial fermentation producing short-chain fatty acids, increasing colonic gas and distention, and hence, aggravating IBS symptoms.” (study below) So if you're vegetarian/vegan and you find yourself struggling with bloating, gas, or disrupted digestion, consider how many veggies you're actually eating, and how much of everything else your body needs for true nourishment.
For example, salads aren’t a meal.
I bet you are shocked/confused. Let me say something important: THERE IS NOTHING WRONG WITH SALADS. Especially if you enjoy them or crave them and digest them well, however… They aren’t as nourishing as a whole meal unless you’re a cow or a rabbit. Many women are walking around pretty bloated and pooping out huge pieces of rotten lettuce and because “SALAD is SOOOO HEALTHY”, they never suspect that their huge pile of lettuce habit could be their problem. Greens are mostly cellulose, aka plant walls and fibers, and cellulose is an insoluble (humans can’t digest it) substance that bacteria digest. In a system that’s already struggling on the digestion or metabolic front, this can be pretty stressful to have to expend energy to move a bunch of bulk that the body can’t even digest or use. Yes, you are using up the little energy you have. Does this mean never eat salad? No, but consider your biology, cook most of your vegetables for easier digestion AND STOP THINKING PLANTS ARE NUTRIENT DENSE. Nope, that’s high-quality animal products. Look to the wisdom of our ancestors! How did they use, eat and prepare plants? DO THAT. Cheers to experimenting and ditching weird food rules like you need to pound greens all day. It was a hard one for me to swallow but when I actually tried it the benefits were outstanding.
If you’re ready to try out a low/no-fiber diet, there are a few things you should know. The downsides of going fiber-free:
Making the shift may result in temporary changes to your bowel patterns.
Many people who begin a low fiber diet find that their digestion slows down. (This is normal and natural, but it might still take some getting used to).
If you begin to experience constipation, ensuring adequate water and electrolyte intake can help, as well as the famous cup of coffee with a meal or some magnesium supplement.
Another thing to keep in mind: some experts feel that following a VLC (very low carb) diet can harm both ‘good’ and ‘bad’ gut bacteria. So in the long term, a fiber-free and VLC diet may be unhealthy.
Reducing fiber: What to Expect?
Many people experience better digestion when they reduce their fiber intake — much to their initial surprise.
You might experience easier bowel movements and reduced bloating/gas as you make the switch.
“One randomized controlled trial looking at the fiber myth followed 60 people with chronic constipation and IBS (irritable bowl syndrome). It found that going fiber-free for just two weeks greatly reduced symptoms. Six months after the diet ended, 41 of the study participants had chosen to stay fiber-free and were still doing well. The ~20 participants who’d gone back to eating fiber regained their IBS symptoms.”
References:
https://lpi.oregonstate.edu/mic/other-nutrients/fiber#cancer-prevention
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2659900/
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