Fiber, FODMAPs + When to Cut Back for Gut Health: Worth Knowing Before Adding More Fiber

More fiber is one of the most common pieces of advice in gut health, and most of the time it's the right move. For a smaller subset of people, more fiber is exactly what's making things worse. In this episode I work through three situations where fiber backfires. The first is stacking processed foods with added fibers like soluble corn fiber and resistant wheat starch, which can push someone to 60+ grams a day without them realizing it. The second is FODMAP-containing fibers in people with existing gut issues, especially diarrhea-dominant IBS, where the fermentable carbs feed problematic overgrowth rather than good gut bugs. The third is a counter-intuitive one from the constipation literature, where chronically constipated patients on a zero-fiber trial improved more than those who stayed on their usual intake. Most people will keep benefiting from more fiber. This episode is for the smaller subset where fiber is the wrong lever to pull. TOPICS DISCUSSED 0:43 - Three Situations Where Fiber Backfires 0:58 - Isolated Fibers in Processed Foods 1:28 - Soluble Corn Fiber and Wheat Starch 2:23 - When Fiber Stacks to 60+ Grams Daily 3:08 - FODMAPs and Fermentable Fibers 4:12 - The SIBO and Bacterial Overgrowth Connection 4:22 - Food Log Tracking and Elimination Trials 4:46 - The Constipation Paradox 5:09 - The World Gastroenterology Study 5:57 - Gut Serotonin and Motility Thank You for the support, Sam. 🔔 SUBSCRIBE for more! Listen to our full episodes here → https://open.spotify.com/show/1pOzGDr... My Live Mentorship and Specialization Program for Health, Fitness, and Nutrition Professionals: https://metabolismschool.com/ My Amazon Best Selling Book on Nutrition and Metabolism: https://metabolismmadesimple.com/ ---------- “This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast and the show notes or the reliance on the information provided is to be done at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment and is for educational purposes only. Always consult your physician before beginning any exercise program and users should not disregard, or delay in obtaining, medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. By accessing this Podcast, the listener acknowledges that the entire contents and design of this Podcast, are the property of Oracle Athletic Science LLC, or used by Oracle Athletic Science LLC with permission, and are protected under U.S. and international copyright and trademark laws. Except as otherwise provided herein, users of this Podcast may save and use information contained in the Podcast only for personal or other non-commercial, educational purposes. No other use, including, without limitation, reproduction, retransmission or editing, of this Podcast may be made without the prior written permission of Oracle Athletic Science LLC, which may be requested by contacting the Oracle Athletic Science LLC by email at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠operations⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@sammillerscience.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. By accessing this Podcast, the listener acknowledges that Oracle Athletic Science LLC makes no warranty, guarantee, or representation as to the accuracy or sufficiency of the information featured in this Podcast." #fiber #guthealth #ibs #constipation #fodmaps #sibo #microbiome #digestivehealth #healthcoach #healthcoaching #sammillerscience