Are there any studies done on how the benefits (that are already proven in studies) of a high fiber diet depend on the amount of fiber? Especially in the higher range, like, if you consume 70 grams of fiber already, is adding even more still beneficial? I know the hadza consume 100-150 grams, so i suspect that this could be the optimal amount and maybe there are studies proving that 100+ is superior to 50, 60, 70 or something.
To me, this is one of those don’t major in minors sort of questions. I think a more practical approach to this sort of question would involve how much fruits/vegetables/legumes/grains should one eat.
When it comes down to it, you should consume a diet rich in plants, especially fruits and vegetables. The ideal, according to my dietician, is forty percent of your diet. Do that and you’ll get enough fiber.
The hadza only consume fiber (tubers and baobab) when they can’t source enough meat/honey. If you ever watch any interviews with them, they’d rather not eat baobab at all. They are all about meat + honey. They’re certainly not trying to achieve a goal of 150 grams of fiber, and when they do, it’s because they’ve been unsuccessful hunting/gathering otherwise.
Dr. Paul Mason - no fiber = no constipation
I’m not at all against fiber. I eat a diet rich in fruits and vegetables. But fiber is anything but settled science.
I know of some trials that failed
https://pubmed.ncbi.nlm.nih.gov/12223437/
>The results of this study show that neither fiber intake from a wheat bran supplement nor total fiber intake affects the recurrence of colorectal adenomas
https://pubmed.ncbi.nlm.nih.gov/2571009/
>Subjects given fibre advice had a slightly higher mortality than other subjects (not significant).
https://pubmed.ncbi.nlm.nih.gov/18957869/
>The purpose of this trial was to evaluate the efficacy of a …high-fiber diet (HFD) for the prevention of calcium nephrolithiasis recurrence…Recurrence was…63% (17/27) in the HFD group and 48% (11/23) in the control group (p = not significant)
A big benefit of soluble fiber is the prebiotic component, or rather, food for the bacteria in your gut. So I’d personally only consume large amounts of fiber if I’ve had probiotics. Otherwise, just a bit is good enough for gut motility.
I’ve seen estimates that our ancestors ate in the range of 100g/daily. Though whether this was optimal or not is another question. A variety of consumer websites suggest no more than 70g daily, and the US recommends 25g for women and 38 for men. I had a look for research, but it was hard to find something that answered the question simply.
You might ask r/microbiome
I’ve literally only been eating food with fiber for almost 7 years now. My blood results are perfect. My bowel movements are consistent. I don’t even know what’s it’s like to have a stomach ache. I’ll make a smoothie and it has to have 40 grams of fiber in it, and I’ll down the whole thing in 5 minutes. It’s been working for me for years and years and years, and I only feel better as time goes on.
My gastroenterologist told me that every person has different fiber requirements when I asked him the same question. There is no real “optimal” amount, some people might need 25g, others might need 100g. Whatever gives you the best poops.
Also, add fiber into you diet in stages. I learned from experience that doubling my fiber in one day was very…. Uncomfortable. But now I am adjusted to high fiber.
I am not sure why is helps to add fiber incrementally, but it might have something to do with availabile gut enzymes. As you ramp up the fiber, your gut responds with appropriate changes to accommodate.
I have learned quite a bit about balancing fiber in my diet, particularly solvable and insolvable fiber. If I have too much insoluble fiber I have bloating issues, too much soluble and I have diarrhea. I did not even know I suffered from diverticulitis until I had a serious medical issue. I am continuing to learn about fiber balance in daily intake.