Several podcast episodes ago, I tackled a very tricky and often confusing topic with a doctor named Konstantin Monastyrsky. In that episode, entitled "How Much Fiber To Eat, Where To Get Your Fiber, And Is Fiber *Really* Killing Your Insides?", Konstantin covered several topics, including: -Why it is that doctors tell us to eat plenty of fiber...and what doctors don't know... -How much fiber is "too much", and how much it varies from person to person... -The difference between just eating lots of fruits and vegetables vs. using a high fiber "cleanse"... -The truth behind dangerous "laxatives"... -What someone with constipation can do if high fiber and laxatives is not the solution... -And much more... That particular episode generated so many dozens and dozens of questions that I decided to bring Konstantin back, and in this episode, I ask him: -In the article "Is Fiber Bad For You", you discuss how you don't endorse eating the skins of vegetables and fruits. But what about the insoluble fiber you're missing out on, and also the other benefits listed here? -Isn't there a "hormetic" effect to eating the type of components in the skin of foods like potatoes and tomatoes and eggplants? -The study "Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms"...and I know that sometimes, especially when acute or inflamed or infected, lower fiber can be helpful. This is why lower fiber is recommended for acute IBD and for many cases of SIBO. But, once the GI is healed, wouldn't a higher fiber intake is generally well tolerated and health promoting? -You say: "Fiber intake has also been linked with the metabolic syndrome, a constellation of factors that increases the chances of developing heart disease and diabetes." But that study you quoted in full says: "Fiber intake has also been linked with the metabolic syndrome, a constellation of factors that increases the chances of developing heart disease and diabetes. These factors include high blood pressure, high insulin levels, excess weight (especially around the abdomen), high levels of triglycerides, the body's main fat-carrying particle, and low levels of HDL (good) cholesterol. Several studies suggest that higher intake of cereal fiber and whole grains may somehow ward off this increasingly common syndrome." How would you reply? -How do you address this association between fiber intake and lowering of coronary disease? "Our results suggest an inverse association between fiber intake and MI. These results support current national dietary guidelines to increase dietary fiber intake and suggest that fiber, independent of fat intake, is an important dietary component for the prevention of coronary disease." and this: "The greatest impact on lowering total and LDL cholesterol is derived from reduced intakes of saturated fat and cholesterol as well as weight reduction in obese persons. Diets high in complex carbohydrates and fiber are associated with reduced mortality rates from CHD and other chronic diseases. Fiber found in oats, barley, and pectin-rich fruits and vegetables provides adjunctive lipid-lowering benefits beyond those achieved by reductions in total and saturated fat alone. The AHA recommends a total dietary fiber intake of 25 to 30 g/d from foods, not supplements, to ensure nutrient adequacy and maximize the cholesterol-lowering impact of a fat-modified diet. Current dietary fiber intakes among adults in the United States average about 15 g, or half the recommended amount." -How do you feel about resistant starch and the current "resistant starch" interest in the dietary industry? Is that a form of fiber that also causes issues, or not? Would you recommend this diet in certain cases? -How does one specifically "fix" a colon that has lack of bacteria. Does a probiotic work? OR would you need more of an enema approach? The reason I ask is I have seen many folks endorse the use of probiotic and/or butyrate enemas for colonic health. -How about fecal transplants. How do you feel about those for restoring colonic health? -When it comes to constipation, what is your #1 solution, in terms of specific ingredients or protocols that can help with it? -And finally, the million dollar question, do you use a Squatty Potty? If you want to try any of Konstantin's supplements for healing the gut or eliminating constipation, or read his book "The Fiber Menace", simply click here. Questions, comments or feedback about how much fiber to eat? Leave them at BenGreenfieldFitness.com and either Konstantin or I will reply!
