I think a good dose of fibre once in a while is an excellent thing but there are those who think it is super important. What’s your reasoning? What am I missing?
Even though gut biomes tend to be pretty stable/resistant to change on an individual level [ETA: it might be more accurate to say it reverts quickly if you don’t maintain dietary changes], different eating patterns definitely contribute to different microbiomes and fibre is known to promote more diversity. And regardless of the gut bacteria present, we also know that certain types of fibres are metabolized into biologically active compounds (e.g. short chain fatty acids) that can affect our health.
I think the best counter to the peristalis piece is the existence of diverticular disease, which isn’t 100% understood but thought to be related to increased pressure in the colon due to constipation, and high fibre diet is best prevention for that. I suppose we could hum and haw over whether it’s fibre itself or whether fibre doesn’t matter as long as you’re avoiding constipation, but the reality is that the only way to study these things on a large/long term scale is through epidemiology and it very strongly appears that fibre has a positive effect.
Overall, fibre intake is so well-associated with good health in so many different contexts (blood sugar, heart health, cancer, gut health, weight management, etc.), it is reasonable to assume it is beneficial and IMO there’s no reason not to include it outside maybe some very specific health contexts. Again, one could maybe nitpick whether it’s just fibre or some other close correlation (e.g. plant foods in general and the other potential helpful compounds found in plant foods). But fibre recommendations are made based on what level of intake is best associated with positive health outcomes.
Fiber reduces risk of colon cancer, feeds the “good” bacteria of your microbiome to prevent dysbiosis (among other therapeutic effects such as reduction of anxiety/depression/other adverse psychological states), helps reduce CHO uptake by the liver, and aids in bowel movements. Here is a more extensive review.
So many people overeat.. a fibre rich diet keeps you fuller for longer..
Processed foods remove fibre first in most cases.. a return to eating as much fibre as your grandparents did means a huge reduction in eating processed foods
That’s my theory anyway
People talk about it because many of us aren’t eating enough of it. If you eat too little fiber, you increase your risk of colon cancer, and various other diseases down the line.
Fiber is also an inhibitor. Think of any natural source of sugar and it usually comes with fiber.
It helps with satiety. When you add fiber to your meals, it helps you feel more full. Protein, fiber, fat, that’s the trifecta
Also, and this is a general rule - if you maintain a calorie budget, while focusing on getting enough protein and fiber, usually this means you’re in a good spot diet-wise.
You’re missing the function and importance of fermentable fiber. These fiber survive past the upper gi where the bacteria in your lower intestine feed on the fiber. They produce beneficial short chain fatty acids like butyrate and propionate. These are anti inflammatory, and help to prevent colon cancer and different inflammatory diseases of the bowels. In excess they believe they distribute around the body as well, working to reduce inflammation everywhere.
https://medicine.wustl.edu/news/gut-bacteria-mine-dietary-fiber-to-release-beneficial-nutrients/
Interesting article where it finds the byproducts of juice production, the lost fiber so to speak, is actually helpful in the gut biome to mine nutrients. Just eat the fruit, not drink the over processed juice…yeesh.
People still follow government guidelines for food. Even though they’ve failed at every corner and are extremely influenced by food corporations.
Fibre seems to be GENERALLY good in the diet.
But there’s 100% people who thrive and benefit from having low or even no fibre.
Either way. It’s far better to just simplify the diet: Eat real food, drink good water, sleep long, move enough. The four pillars.
Half this sub is people overcomplicating or are completely lost.