October 2, 2025 • 30 mins
Fibermaxxing is the latest wellness Tik Tok trend which involves loading up on beans, seeds, and high-fiber foods in the name of better gut health. But is more fiber always better?
For some, adding fiber means smoother digestion, steadier blood sugar, and more energy. For others, it leads to gas, constipation, or bloating that only gets worse. So what’s the truth?
In this episode of the Love Your Gut podcast, Dr. Heather breaks down what fibermaxxing gets right, what it gets wrong, and how to eat fiber in a way your gut can actually handle.
You’ll learn:
- Why fiber is suddenly trending (and why most people don’t get enough)
- What the largest gut health study says about dietary diversity and your microbiome
- The “Fiber Ladder” approach to increase intake without feeling miserable
- A simple breakdown of fiber types: soluble, insoluble, prebiotic, resistant starch, and polyphenols
- Why you might feel worse when you cut out fiber (and what that really means about your gut)
- A practical meal framework (PFCC: protein, fat, fiber, color) to use daily
Resources & Next Steps:
- Read the blog with fiber resources
- Apply for gutTogether® VIP for customized support
- Start with a Gut Health Audit if you want a personalized assessment
Stay connected:
- Instagram: @drheatherfinley
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:03):
Welcome to the Love Your GutPodcast.
I'm your host, Dr.
Heather Finley, registereddietitian and gut health
specialist.
I understand the frustration ofdealing with GI issues because
I've been there and I spent overtwo decades searching for
answers for my own gut issues ofconstipation, bloating, and
stomach pain.
I've dedicated my life tounderstanding and solving my own
(00:24):
gut issues.
And now I'm here to guide you.
On this podcast, I'll help youidentify the true root causes of
your discomfort.
So you can finally ditch yoursymptoms for good.
My goal is to empower you withthe knowledge and tools you need
so that you can love your gutand it will love you right back.
So if you're ready to learn alot, gain a deeper understanding
(00:46):
of your gut and find lastingrelief.
You are in the right place.
Welcome to the love your gutpodcast.
Hello.
Hello.
Happy Thursday and welcome backto the next episode of the Love
Your Gut podcast.
I am really excited abouttoday's episode.
I'm not a big TikTok girly, butI know TikTok is very popular
(01:09):
and I often get sent reels from,or I guess they're not called
reals.
Whatever.
I get sent things from TikTokand it's all about the new
trend, fiber maxing, so Ifigured I would just record a
podcast episode on Fiber maxingbecause it's all over social
media right now, whether you areon TikTok or on Instagram.
(01:31):
I've started to see it pop upand I wanted to speak into this
because, well, fiber issomething that we talk about a
lot with our clients.
For some people, eating fibermeans better poops, steadier
blood sugar, less bloating bythe end of the day, but for
others, the more is bettermentality that we're seeing with
fiber.
(01:51):
Maxing leads to lots of gas,stomach pressure.
Bathroom habits that might feelunpredictable and just overall
discomfort.
So first I wanna just, if you'renot familiar with what fiber
maxing is, it's all over theinternet and people are talking
about maxing out your fiber and.
(02:12):
Depending on where you look,some people are saying to go way
above and beyond the recommendedamount of fiber per day to help
with fullness and blood sugarand all the things, and the
truth is.
Your body needs fiber for a lotof reasons, but from a gut
perspective, your gut bacteria,the trillions of bacteria that
(02:35):
are in your gut called your gutmicrobiota, or what a lot of
people call your microbiome aslike the collective of bacteria
really depend on fiber, butthere's.
A lot of differences in types offiber and how our body breaks
them down, and if you can'thandle fiber from vegetables,
(02:57):
beans, chia, seeds, et cetera,nuts without bloating or pain,
that's really not a reason toavoid it forever.
We often hear from people thatare scared of the produce aisle.
It is a sign that your gut needssupport and that can be fixed
with the right testing and aplan for your body.
So today we're gonna talk abouthow to use fiber wisely, which
(03:19):
kinds of fiber matter, how toadd them in without feeling
miserable.
And then the exact tweaks that Iuse with clients who are
constipated and can't go to thebathroom, as well as those that
have the opposite issue.
If you've tried adding in fiberslowly and still react, I'll
also explain.
When is the time to do sometesting so you can stop guessing
(03:41):
and finally feel better?
So by the end of this episode,you'll know what types of fiber
do what and why.
Your hormones, your energy yourgut, your blood sugar, really
care, the pitfalls of fibermaxing and how it can backfire.
And then a simple step-by-stepapproach to increase your fiber,
what I call the fiber ladder.
And then all the differenttypes, so soluble, insoluble,
(04:04):
prebiotic, resistant, starch,polyphenol, and why they're all
different in what they do.
And then how to tell when it'sreally not actually a fiber
problem, but a gut problem.
So.
Teaser here.
If fiber keeps backfiring, youdon't need a stricter diet.
You need to know why your bodycan't tolerate fiber.
So there's a lot of ways that wecan dig into that and I'll share
(04:26):
that today.
So why is Fiber having a moment?
Every year there's this newnutrition at Girl.
For the last few years, it wasall about protein, right?
Cottage cheese, protein,popcorn, protein, pretzels,
protein.
Everything, protein, ice cream,protein had the spotlight and
now I feel like protein is kindof stepping aside, which I'm so
(04:48):
glad about because yes, proteinis so beneficial, but I feel
like people have just gone wayobsessed with protein where
like.
They can't eat anything thatisn't like protein enriched and
that's just not what we need.
We for sure need a lot moreprotein maybe than some people
think, but it doesn't need to beadded to every possible food
(05:11):
product that we purchase.
So fiber is kind of steppingonto the scene.
I actually predicted this inlike 2021.
I think I made this post on likeDecember 31st and said like.
Fiber or prebiotic fiber isgonna be the new IT girl, and
maybe I was a couple yearsahead, but fiber is stepping
(05:33):
onto the scene and here we are.
Fiber maxing is trending, andI'm not against fiber maxing,
but I do think that people needto know how to actually add
fiber in and when enough isenough.
So why are we talking aboutfiber?
Most people don't eat enoughfiber depending on where you
look.
They say 20% of Americans maybeeven less hit their daily fiber
(05:57):
goals.
Women need around 25 ish grams aday.
Men need about 35, 38 grams aday.
But the average American onlyeats 10 to 15 grams per day, and
that's less than half.
So unlike trends that are aboutcutting out foods, you all know
that here at Got Together andthe Love Your Up podcast, we are
(06:17):
not about cutting out foods.
We are.
Adding more in fiber maxing isall about adding more in.
So more fruits, more vegetables,more beans, more grains, nuts,
seeds.
That feels really exciting anddoable and not another list of
like, don't do this.
So here is where I stand.
I am pro fiber pro, lots ofdifferent types of fiber and pro
(06:39):
personalization.
What I am not pro is misery.
So if you go from 10 grams offiber to 50 overnight because
TikTok told you to, you're goingto feel awful.
The goal is not to hit thebiggest number.
The goal is to use fiber in away that supports your gut,
supports your hormones, supportsyour energy, and makes you feel
(07:01):
good.
So.
When we talk about gut health,we are talking about your
microbiome, the trillions oftiny bacteria living in your
gut, and these little bugs dolots of things for you.
They train your immune system.
They decide how fast food movesthrough your gut.
This is called gut motility.
(07:23):
They help you absorb nutrients.
They protect your gut liningfrom getting quote unquote
leaky, and they even influenceyour hormones, your mood, and so
many other things.
They help you produce vitaminsand short chain fatty acids, and
here's where, what studies showdiversity of bacteria in your
gut equals more gut resilience.
So the more different bacteriayou have, the stronger your gut
(07:46):
is.
The American Gut Project.
This is the largest gut healthstudy ever found.
The number of plants people ateeach week was the biggest
predictor of gut health, notwhether someone was vegan or
paleo or.
Following Hill 30 or carnivoreor whatever special diet they
were doing, it was the diversityof plants that they ate.
(08:08):
So the magic number was 30different plants a week.
That might sound like a lot andit it is, but it's also not.
That means different fruits,veggies, grains, beans, nuts,
seeds.
Herbs, spices.
We're not just talking aboutfruits and vegetables here.
So you can think of your gutlike a garden.
You feed it to grow the plantsthat you want, and what feeds
(08:30):
it?
Two big things.
Fiber and polyphenols, and evenresistant starches.
So fiber is the part of theplant that your body can't
digest.
Your microbes eat it and turn itinto gut fuel, or.
What we talk about a lot withour clients, short chain fatty
acids, short chain fatty acidsare byproducts of fermentation
(08:54):
in the gut.
So a big one that you'veprobably seen supplementally is
butyrate, but also acetate andpropionate, and then
polyphenols.
These are the colorful compoundsthat are found in foods like
berries and herbs and teas andspices.
They're kind of like thefertilizer for your microbes,
and these are found in a lot oflike those deep, dark, really
(09:17):
pigment rich foods.
So, dark purple, dark blue, darkgreen, et cetera.
If you try to eat salad or beansor flax or whatever it might be,
and you feel worse, you feelreally bloated, your stomach is
cramping.
It's not because fiber is bad.
It's because your gut can'thandle it, and that's where
(09:38):
testing helps us to see ifyou're quote unquote good bugs
or your commensal bacteria aretoo low, or if bad bugs or quote
unquote opportunistic bacteriaare crowding them.
And if inflammation is slowingthings down.
If you listened to my podcastepisode from last week where I
talked about if you needed a GImap, I talk a lot about what you
(09:59):
see on the GI map and how youmight see low.
Beneficial bacteria, you mightsee a lot of unwanted bacteria,
and I compared this to a targetparking lot, and this is where
fiber really is part of thepicture.
What we see in so many of ourclients is very depleted
(10:20):
microbiome.
I was actually having aconversation with a woman
yesterday who's gonna start withus in gut together, and she was
sharing with me how she had donemultiple herbal protocols for
her gut.
So she had done, I think likeBiocidin and she had done
Candibactin, ar, and vr, andthen she had done xifaxin and
(10:40):
she's like, I have a coupletheories.
I have one theory that.
My gut is just really depleted.
I have another theory that maybeI just need to do another kill
protocol or another theory thatlike I'm just totally missing
what's going on, and I was like,well, it could actually be a
combination of both.
I imagine because you've done somuch.
(11:01):
Quote unquote, killing yourbeneficial bacteria are probably
pretty depleted, and becauseyou're not tolerating a lot of
foods and your diet is reallyrestricted, she had done like
low FODMAP and low histamine andwas like, all these diets are
contradicting each other, andit's so confusing.
So what I told her was like,what I absolutely know and could
(11:23):
almost guarantee is that youdon't need more killing.
We probably need a lot ofrebuilding.
And part of that is getting thegut back in shape and giving
these microbes the fuel thatthey want.
And so that's where.
Stepping up the fiber ladder andsupporting the gut and to being
able to tolerate fiber andhaving a specific plan can be
(11:46):
really helpful.
So let's talk about when fiberhelps and when it backfires.
Fiber helps when your gut canactually process it.
So that's step one, is can yourgut and your microbes even break
down fiber?
The benefits can include regularbowel movements.
Yay, softer stools.
Yay.
More steady blood sugar, lowerLDL cholesterol, better satiety,
(12:10):
so you feel fuller after mealsor more butyrate.
So this is a short chain fattyacid gut fuel that lowers
inflammation and really the goalof fiber digestion, one of the
goals.
Is short chain fatty acidproduction.
There's so much going on in yourgut and behind the scenes when
you actually eat a meal that youhave no idea is even happening
(12:33):
because it's just happening inyour gut and you're not
necessarily seeing this, but itis so cool when you're eating
these fibrous foods that feedyour beneficial bacteria.
Your gut is basically paying youback in dividends with these
short chain fatty acids, but.
Fiber can backfire.
If maybe you eat too much toofast, like you go from 10 grams
(12:58):
on average a day to 40 grams inone day, more is not better, and
fast is not better.
Maybe you don't drink enoughwater.
You need a lot more water.
As you increase your fiberintake, maybe if you have IBS or
SIBO or very slow motility,you're gonna be more sensitive
to fiber.
That doesn't mean that youshouldn't ever eat it.
I'm gonna talk about that in alittle bit.
And then maybe if you'resensitive to higher FODMAP carbs
(13:20):
or certain fibers that creategas, again, that doesn't mean be
low FODMAP forever.
That's gonna make things worse.
But the rule of thumb here isstart low, go slow, sip lots of
water, mix different types offiber.
And think of this like trainingfor a marathon.
You are gonna build up graduallyand you're gonna.
Get your gut in shape.
Remember, your gut is muscle andit has to get back in shape and
(13:44):
your gut bacteria are gonna takea little bit of time to digest
this, especially if you don'thave the bacteria you need to
digest certain types of fibers.
So many people will say.
Oh, I don't eat FODMAPs.
They're gonna feed bad bacteria.
Or I'm not going to eat thisfiber because it's gonna cause
(14:05):
this unwanted overgrowth.
And that is just not true.
Fiber is the main food for yourgood bacteria.
If you're just cutting it allout, you're creating more
parking spaces in your gut, ormore opportunities for unwanted
bacteria to grow.
And if you feel better cuttingout plants or cutting out fiber,
that's.
Not a good thing.
(14:26):
That is a red flag, that yourgut is imbalanced.
I know the carnivore people areprobably gonna come after me
when I talk about this on socialmedia.
They, they already have.
But if you're cutting out.
All fibers in all plants andsaying, oh, it changed my life
so much better.
Guess who we see a lot of in ourpractice?
(14:46):
People that have done that andsix to 12 months later are like,
oh wait, I felt great.
And then now I'm having skinissues and sleep issues and, and
inflammation that, I dunno whereit's coming from.
All these things.
Well.
Yeah, you cut out fiber becauseyou couldn't tolerate it, and
then now you're not getting anyof the benefits.
(15:07):
You're not getting short chainfatty acid production, et
cetera.
So how do we actually ramp upfiber without feeling so
miserable?
We want to increase this slowlyand methodically, and this is
where you really should workwith someone to help you figure
this out.
Typically, you're gonna want toadd, I would say three to five
(15:30):
max, like seven grams per week.
That could mean.
Adding more chia in a smoothie.
Two tablespoons of chia seeds is10 grams of fiber.
That's a lot.
That's like a third of what youneed per day.
Or maybe swapping rice forlentils or mixing it half and
half.
You definitely wanna make sureyou're drinking plenty of water
(15:50):
a.
Walking after meals can help.
Getting enough minerals to helpyour gut contract can be really
helpful.
Maybe then you get comfortablewith that for a week.
You're kind of settled in anextra three to seven grams of
fiber.
Next week, let's add somedifferent foods, so diversity is
key.
Maybe you start adding indifferent types of vegetables or
(16:12):
different types of seeds ornuts, and then.
The next week, maybe you'retolerating foods really well,
you're gonna add a gentleprebiotic fiber, like partially
hydrolyzed GU gum or sono Fibercan be really good to help feed
bacteria and just get a moreconcentrated source.
(16:32):
For sensitive guts, which isprobably most people listening
to this podcast, I recommendstarting with resistant
starches.
Resistant starches aren'tnecessarily fiber but they are a
class that helps to.
Feed beneficial bacteria.
So like green banana flour,you're probably not gonna find
(16:53):
that in the grocery store, butthere are a lot of products like
sensitive gut.
Fiber is one that we use.
Biome is another fiber that hasresistant starch in it.
It's resistant potato starch.
You can add polyphenol.
Or partially hydrolyzed, Gugu isusually pretty tolerable.
I will put some links to thesedifferent products in the show
(17:17):
notes or in a blog post that youcan check out what might work
for you.
I also think that if you're justreally struggling from a food
standpoint, like maybe you triedto add in a different type of
fiber and your gut went crazy,maybe you tried adding in a tiny
bit of beans or a tiny bit oflentils or a different type of
(17:38):
vegetables, zucchini, orwhatever it might be.
Trying a fiber supplement.
Actually, this can be a greattime to do so because you can
really control the dose.
So do we, of course, prefer foryou to get fiber from food?
Yes.
But sometimes you need to be alittle bit methodical about how
to get your body to tolerate it.
(17:59):
So starting with something, youknow, okay, I am gonna add in a
little bit of resistant starchfiber or a little bit of
partially hydrolyzed gorg gumand slowly build up from there.
Sometimes like, like the biomefiber for example, that's one
that we recommend to our clientsa lot.
We would maybe have them startwith like a teaspoon of it,
where like the serving is like atablespoon and a half, so you
(18:22):
wouldn't start with the wholeserving.
And this can be a great way to.
Slowly build tolerance and gainconfidence in your body's
ability to tolerate it.
And then you would just increaseit as your body tolerates it and
know that like there might be alittle bit of bloating or a
little bit of gas, it shouldn'tbe painful or uncomfortable, but
(18:43):
as your gut adjusts, you mightaccount for some of that.
So maybe don't do this like whenyou're about to go on vacation.
So track your response.
Use the Bristol stool chart foryour stool type.
No gas bloat.
Check energy, timing of meals,and just remember, if you keep
climbing the ladder of low andslow and different types and you
(19:03):
still can't handle it, that is atime to maybe look into what's
going on.
Testing can show if you're lowin beneficial bacteria, if
methane producing bugs orslowing things down.
Maybe if you.
Pathogens, or maybe you needsome pancreatic enzyme support
to help you digest these fibers,that can all be really helpful
to see on testing.
(19:24):
So just a quick breakdown of thedifferent types of fibers.
So the ones that you're probablythe most familiar with are
soluble fiber and insolublefiber.
And I don't get too caught up inthe weeds on, you have to add X
amount of soluble and X amountof insoluble because.
For the most part, most foodshave both, but there are some
foods that are more concentratedsources of these types of fiber.
(19:48):
So soluble fiber is gentle andkind of gel-like so it slows
digestion, it studies bloodsugar, it softens stool, so can
actually be great for bothconstipation and diarrhea,
depending on.
What you're dealing with, andyou would just go really slow
and see how your body responds.
But some food examples would beoats, barley, apples, citrus,
(20:10):
carrots, beans, flax, chia.
These are all great.
Some supplements would be like Pcilium, not my preference if
you're struggling withconstipation, but can be good if
you have diarrhea.
Partially hydrolyzed gorg gum orsun fiber.
Acacia gum can be good, and thiscan be really good for
constipation or just reallysensitive guts.
And then insoluble fiber addsbulk and kind of sweeps the
(20:33):
digestive tract so it speedsthings up and it also adds mass
to your stool.
So you would do this more afteryour motility is moving well, or
if you have looser stool.
So it can be found in foods likewheat, brand nuts, seeds, leafy
greens, broccoli stems.
Here's a reality check though,and something that I think a lot
(20:54):
of people forget is thatvegetables don't actually have
that much fiber.
One cup of spinach.
So your spinach salad thatyou're eating has one gram.
Literally one gram, one cup ofzucchini has two grams.
And not that those grams don'tmatter, but if you're really
trying to increase your fiberintake, you're probably not
(21:15):
gonna meet your goals by addingin more spinach.
Two tablespoons of chia seedshas 10 grams, just to show you
the difference.
Or one avocado has.
10 grams.
So if you eat half or even aquarter of an avocado, you're
getting a big boost of fiber,beans, nuts, seeds.
Those give you way more bang foryour buck.
(21:35):
I think we get caught up a lotin oh, we have to eat salad for
a healthy gut, and that's justnot true.
I think a lot of our clientsactually feel better when they
stop eating so many salads andso many raw vegetables and start
focusing on getting fiber fromother sources.
So vegetables are stillimportant for vitamins and
color, but I wouldn't rely on asalad to necessarily meet your
(21:58):
fiber goals.
Then we have prebiotic fibers.
So hear me when I say this.
Not all fiber is prebiotic.
But prebiotic fiber is fiber.
So prebiotic fibers are thespecific type of fiber that feed
beneficial bacteria.
So not all the fiber you'reeating is necessarily feeding
(22:19):
your bacteria, but they aredoing the other things, like I
mentioned, helping to movestool, helping to gel stool,
helping to.
Make you more full, helping tolower cholesterol, blood sugar,
balance, all the things.
So these specific fibers areprobably the ones that you don't
tolerate if you have IBS or SIBOor GI issues.
So phos orfructooligosaccharides and
(22:43):
inulin.
Things like onions, garlic,asparagus.
These can cause a lot of gas.
Goss, galacto, oligosaccharides.
These are beans, lentilsbroccoli, et cetera.
And good for bifidobacteria,partially hydrolyzed gorg gum,
which I've mentioned before.
This is gentle.
It helps boost bifidobacteriaAcacia Gum.
This is another gentle option.
(23:05):
Zos is Oats corn Huss, etcetera.
Glucco Manin is another type.
You've probably seen this inlike various noodles, like kja
root and then sono resistantstarch I mentioned as well.
This is a newer.
Quote unquote, fiber or potatostarch that helps reduce
methane.
We use this a lot with ourconstipated clients, so
(23:27):
resistant starch, like Imentioned, is not.
Technically a prebiotic, but itdoes have prebiotic like
effects.
So it feeds gut bacteria, itmakes butyrate, it improves
stool and insulin sensitivity,stool consistency, and we can
get this from various types ofresistant starch.
If you wanna get really in theweeds, there's like.
(23:48):
RS one, RS two, RS three.
We don't need to focus on that,but whole grains and legumes and
raw potato starch and greenbananas and cooked in cooled
starches.
So like cooked and cooledpotatoes, cooked in cooled rice
can all be really beneficial.
And this is again, where Irecommend starting if you really
don't tolerate fiber, so cook apotato.
(24:10):
Cool it.
Even if you reheat it, you'regonna get some resistant starch
there.
And then polyphenols, so they'renot fiber, but they act like it.
90% reach the colon.
They feed good bacteria, theyboost antioxidants.
We can get this from likeberries, cherries, pomegranate,
cocoa, coffee, herbs, spices.
(24:30):
So adding herbs and spices toyour meals doesn't just make
them taste better.
It also helps them to, it alsohelps you to feed your
beneficial bacteria, so, useherbs and spices in your meals.
That's a great way to boost yourplant points.
So fiber maxing versus fiberdiversifying the trend online is
(24:52):
about eating more grams offiber, but I don't necessarily
agree with this completelybecause research says that the
better goal is variety.
You could get 40 grams a day offiber just from chia seeds or
oats or flax, but that's onlygonna feed a few types of your
microbes.
Your gut needs a buffet, soinstead of maxing one or two
(25:15):
foods, we want to diversify.
Soluble fiber insoluble, fiberresistant starch, prebiotics,
polyphenols, and get 30different plants a week.
I bet if you got 30 differentplants a week, you would hit
your fiber goals.
So every unique food counts,blueberries and raspberries.
Two chickpeas and lentils.
Also adding two.
(25:36):
So you wanna think about how youcan get your plant points if
you're stuck eating the samethree veggies, then.
Maybe pick a new one.
Go to the store, try somethingnew.
Add a different herb or spiceinto your meal.
All these things can matter.
So too much fiber and just somespecial considerations.
Gas and bloating.
(25:57):
If you're increasing your fiberto quickly, you could experience
some gas and bloating.
Your microbes go into overdrive.
You could experienceconstipation if you aren't
drinking enough water.
And diarrhea, especially withtoo much soluble fiber nutrient
blocks.
If you increase your fiber toomuch, you will block nutrient
(26:17):
absorption.
So as far as fiber maxing isconcerned, I agree with maxing
out your fiber intake.
To an extent to what your bodyactually needs, and you can get
some pain and distension,especially if you have IBS or
sibo.
So if you have IBS or sibo, Iwould go with some gentler
options to start.
(26:37):
So acacia Fiber, partiallyhydrolyzed gu.
Gum resistant starches.
Polyphenols, if you'reconstipated, some soluble fiber
can be helpful.
Resistant starch, polyphenolscan be helpful if you have
diarrhea or urgency.
Just add stuff that's gonna helpbulk and go slow.
And then if everythingbackfires, then I would really
(26:59):
start very, very slow withresistant starches and probably
look at some testing to seewhat's going on.
So let's talk about a practicalgame plan in Got together.
With our clients, we use aframework called PFFC.
This is protein, fat, fiber, andcolor.
If you hit all four at yourmeals, you're gonna balance your
(27:22):
blood sugar, you're gonna feedyour gut, and you're gonna
support your hormones.
So the reason that we have fiberand color is because, again,
like I mentioned, vegetablesdon't necessarily have fiber.
They have color, which has a lotof other benefits or polyphenols
also are gonna fit into thatcolor category.
(27:43):
So an example would be for yourprotein, maybe you're choosing
chicken, fish, eggs, tofu, tempefor your fat.
Maybe you're choosing avocado orolive oil, nuts, seeds for your
fiber.
Maybe you're choosing.
Oats or lentils or beans.
And then for your color, maybethat's where you're adding
berries or herbs or cacao nibsif you're having like a yogurt
(28:07):
bowl or something.
So you wanna rotate your fiber,you wanna rotate your color, try
to not eat the same thing everysingle day if you can, and
follow that PFFC framework andknow that if you can't tolerate
fiber, it's not necessarily afiber, it's your gut.
So fiber is not an optionalthing.
(28:27):
It's something that keeps ourbodies very healthy, and your
gut and your hormones reallydepend on it.
And if it keeps back backfiring,then your gut needs a little bit
of support, and that is exactlywhat our team can help you with.
We have our full Got Togetherprogram.
Our spots for October aregetting pretty full.
(28:48):
It's that time of year wherepeople start worrying about the
holidays and travel and wantingto get.
Things going, so definitely jumpon my calendar if you want to
apply and see if you are a goodfit or if you wanna do an audit
and kind of get started thatway.
That's a really low cost optionfor you to get my eyes on your
(29:08):
case and see why you might notbe tolerating fiber and what
pieces are missing in your case.
Maybe like the example I justgave a little bit ago about the
client who had done threedifferent.
Protocols for her gut and wasstill feeling really bad.
If that's you and you wanna getmy eyes on your case and tell me
(29:29):
everything you've done and doour assessment form and let me
look at the gaps and point outsome opportunities for you, that
is a great option to getstarted.
And then if you did decide thatyou wanted to work with us, you
can actually apply the cost ofthe audit to any of our
programs, within 30 days.
That can be a great place tostart.
I would love to hear your fiberquestions.
I hope that this is helpful.
(29:50):
Like I said, I will link somedifferent fiber options in the
show notes and on a blog post ifyou want to peruse, and I'll see
you next week on the nextepisode of Love Your Gut
podcast.
Thanks for joining.
Welcome to the Love Your GutPodcast.
I'm your host, Dr.
Heather Finley, registereddietitian and gut health
specialist.
I understand the frustration ofdealing with GI issues because
I've been there and I spent overtwo decades searching for
answers for my own gut issues ofconstipation, bloating, and
stomach pain.
I've dedicated my life tounderstanding and solving my own
(00:24):
gut issues.
And now I'm here to guide you.
On this podcast, I'll help youidentify the true root causes of
your discomfort.
So you can finally ditch yoursymptoms for good.
My goal is to empower you withthe knowledge and tools you need
so that you can love your gutand it will love you right back.
So if you're ready to learn alot, gain a deeper understanding
(00:46):
of your gut and find lastingrelief.
You are in the right place.
Welcome to the love your gutpodcast.
Hello.
Hello.
Happy Thursday and welcome backto the next episode of the Love
Your Gut podcast.
I am really excited abouttoday's episode.
I'm not a big TikTok girly, butI know TikTok is very popular
(01:09):
and I often get sent reels from,or I guess they're not called
reals.
Whatever.
I get sent things from TikTokand it's all about the new
trend, fiber maxing, so Ifigured I would just record a
podcast episode on Fiber maxingbecause it's all over social
media right now, whether you areon TikTok or on Instagram.
(01:31):
I've started to see it pop upand I wanted to speak into this
because, well, fiber issomething that we talk about a
lot with our clients.
For some people, eating fibermeans better poops, steadier
blood sugar, less bloating bythe end of the day, but for
others, the more is bettermentality that we're seeing with
fiber.
(01:51):
Maxing leads to lots of gas,stomach pressure.
Bathroom habits that might feelunpredictable and just overall
discomfort.
So first I wanna just, if you'renot familiar with what fiber
maxing is, it's all over theinternet and people are talking
about maxing out your fiber and.
(02:12):
Depending on where you look,some people are saying to go way
above and beyond the recommendedamount of fiber per day to help
with fullness and blood sugarand all the things, and the
truth is.
Your body needs fiber for a lotof reasons, but from a gut
perspective, your gut bacteria,the trillions of bacteria that
(02:35):
are in your gut called your gutmicrobiota, or what a lot of
people call your microbiome aslike the collective of bacteria
really depend on fiber, butthere's.
A lot of differences in types offiber and how our body breaks
them down, and if you can'thandle fiber from vegetables,
(02:57):
beans, chia, seeds, et cetera,nuts without bloating or pain,
that's really not a reason toavoid it forever.
We often hear from people thatare scared of the produce aisle.
It is a sign that your gut needssupport and that can be fixed
with the right testing and aplan for your body.
So today we're gonna talk abouthow to use fiber wisely, which
(03:19):
kinds of fiber matter, how toadd them in without feeling
miserable.
And then the exact tweaks that Iuse with clients who are
constipated and can't go to thebathroom, as well as those that
have the opposite issue.
If you've tried adding in fiberslowly and still react, I'll
also explain.
When is the time to do sometesting so you can stop guessing
(03:41):
and finally feel better?
So by the end of this episode,you'll know what types of fiber
do what and why.
Your hormones, your energy yourgut, your blood sugar, really
care, the pitfalls of fibermaxing and how it can backfire.
And then a simple step-by-stepapproach to increase your fiber,
what I call the fiber ladder.
And then all the differenttypes, so soluble, insoluble,
(04:04):
prebiotic, resistant, starch,polyphenol, and why they're all
different in what they do.
And then how to tell when it'sreally not actually a fiber
problem, but a gut problem.
So.
Teaser here.
If fiber keeps backfiring, youdon't need a stricter diet.
You need to know why your bodycan't tolerate fiber.
So there's a lot of ways that wecan dig into that and I'll share
(04:26):
that today.
So why is Fiber having a moment?
Every year there's this newnutrition at Girl.
For the last few years, it wasall about protein, right?
Cottage cheese, protein,popcorn, protein, pretzels,
protein.
Everything, protein, ice cream,protein had the spotlight and
now I feel like protein is kindof stepping aside, which I'm so
(04:48):
glad about because yes, proteinis so beneficial, but I feel
like people have just gone wayobsessed with protein where
like.
They can't eat anything thatisn't like protein enriched and
that's just not what we need.
We for sure need a lot moreprotein maybe than some people
think, but it doesn't need to beadded to every possible food
(05:11):
product that we purchase.
So fiber is kind of steppingonto the scene.
I actually predicted this inlike 2021.
I think I made this post on likeDecember 31st and said like.
Fiber or prebiotic fiber isgonna be the new IT girl, and
maybe I was a couple yearsahead, but fiber is stepping
(05:33):
onto the scene and here we are.
Fiber maxing is trending, andI'm not against fiber maxing,
but I do think that people needto know how to actually add
fiber in and when enough isenough.
So why are we talking aboutfiber?
Most people don't eat enoughfiber depending on where you
look.
They say 20% of Americans maybeeven less hit their daily fiber
(05:57):
goals.
Women need around 25 ish grams aday.
Men need about 35, 38 grams aday.
But the average American onlyeats 10 to 15 grams per day, and
that's less than half.
So unlike trends that are aboutcutting out foods, you all know
that here at Got Together andthe Love Your Up podcast, we are
(06:17):
not about cutting out foods.
We are.
Adding more in fiber maxing isall about adding more in.
So more fruits, more vegetables,more beans, more grains, nuts,
seeds.
That feels really exciting anddoable and not another list of
like, don't do this.
So here is where I stand.
I am pro fiber pro, lots ofdifferent types of fiber and pro
(06:39):
personalization.
What I am not pro is misery.
So if you go from 10 grams offiber to 50 overnight because
TikTok told you to, you're goingto feel awful.
The goal is not to hit thebiggest number.
The goal is to use fiber in away that supports your gut,
supports your hormones, supportsyour energy, and makes you feel
(07:01):
good.
So.
When we talk about gut health,we are talking about your
microbiome, the trillions oftiny bacteria living in your
gut, and these little bugs dolots of things for you.
They train your immune system.
They decide how fast food movesthrough your gut.
This is called gut motility.
(07:23):
They help you absorb nutrients.
They protect your gut liningfrom getting quote unquote
leaky, and they even influenceyour hormones, your mood, and so
many other things.
They help you produce vitaminsand short chain fatty acids, and
here's where, what studies showdiversity of bacteria in your
gut equals more gut resilience.
So the more different bacteriayou have, the stronger your gut
(07:46):
is.
The American Gut Project.
This is the largest gut healthstudy ever found.
The number of plants people ateeach week was the biggest
predictor of gut health, notwhether someone was vegan or
paleo or.
Following Hill 30 or carnivoreor whatever special diet they
were doing, it was the diversityof plants that they ate.
(08:08):
So the magic number was 30different plants a week.
That might sound like a lot andit it is, but it's also not.
That means different fruits,veggies, grains, beans, nuts,
seeds.
Herbs, spices.
We're not just talking aboutfruits and vegetables here.
So you can think of your gutlike a garden.
You feed it to grow the plantsthat you want, and what feeds
(08:30):
it?
Two big things.
Fiber and polyphenols, and evenresistant starches.
So fiber is the part of theplant that your body can't
digest.
Your microbes eat it and turn itinto gut fuel, or.
What we talk about a lot withour clients, short chain fatty
acids, short chain fatty acidsare byproducts of fermentation
(08:54):
in the gut.
So a big one that you'veprobably seen supplementally is
butyrate, but also acetate andpropionate, and then
polyphenols.
These are the colorful compoundsthat are found in foods like
berries and herbs and teas andspices.
They're kind of like thefertilizer for your microbes,
and these are found in a lot oflike those deep, dark, really
(09:17):
pigment rich foods.
So, dark purple, dark blue, darkgreen, et cetera.
If you try to eat salad or beansor flax or whatever it might be,
and you feel worse, you feelreally bloated, your stomach is
cramping.
It's not because fiber is bad.
It's because your gut can'thandle it, and that's where
(09:38):
testing helps us to see ifyou're quote unquote good bugs
or your commensal bacteria aretoo low, or if bad bugs or quote
unquote opportunistic bacteriaare crowding them.
And if inflammation is slowingthings down.
If you listened to my podcastepisode from last week where I
talked about if you needed a GImap, I talk a lot about what you
(09:59):
see on the GI map and how youmight see low.
Beneficial bacteria, you mightsee a lot of unwanted bacteria,
and I compared this to a targetparking lot, and this is where
fiber really is part of thepicture.
What we see in so many of ourclients is very depleted
(10:20):
microbiome.
I was actually having aconversation with a woman
yesterday who's gonna start withus in gut together, and she was
sharing with me how she had donemultiple herbal protocols for
her gut.
So she had done, I think likeBiocidin and she had done
Candibactin, ar, and vr, andthen she had done xifaxin and
(10:40):
she's like, I have a coupletheories.
I have one theory that.
My gut is just really depleted.
I have another theory that maybeI just need to do another kill
protocol or another theory thatlike I'm just totally missing
what's going on, and I was like,well, it could actually be a
combination of both.
I imagine because you've done somuch.
(11:01):
Quote unquote, killing yourbeneficial bacteria are probably
pretty depleted, and becauseyou're not tolerating a lot of
foods and your diet is reallyrestricted, she had done like
low FODMAP and low histamine andwas like, all these diets are
contradicting each other, andit's so confusing.
So what I told her was like,what I absolutely know and could
(11:23):
almost guarantee is that youdon't need more killing.
We probably need a lot ofrebuilding.
And part of that is getting thegut back in shape and giving
these microbes the fuel thatthey want.
And so that's where.
Stepping up the fiber ladder andsupporting the gut and to being
able to tolerate fiber andhaving a specific plan can be
(11:46):
really helpful.
So let's talk about when fiberhelps and when it backfires.
Fiber helps when your gut canactually process it.
So that's step one, is can yourgut and your microbes even break
down fiber?
The benefits can include regularbowel movements.
Yay, softer stools.
Yay.
More steady blood sugar, lowerLDL cholesterol, better satiety,
(12:10):
so you feel fuller after mealsor more butyrate.
So this is a short chain fattyacid gut fuel that lowers
inflammation and really the goalof fiber digestion, one of the
goals.
Is short chain fatty acidproduction.
There's so much going on in yourgut and behind the scenes when
you actually eat a meal that youhave no idea is even happening
(12:33):
because it's just happening inyour gut and you're not
necessarily seeing this, but itis so cool when you're eating
these fibrous foods that feedyour beneficial bacteria.
Your gut is basically paying youback in dividends with these
short chain fatty acids, but.
Fiber can backfire.
If maybe you eat too much toofast, like you go from 10 grams
(12:58):
on average a day to 40 grams inone day, more is not better, and
fast is not better.
Maybe you don't drink enoughwater.
You need a lot more water.
As you increase your fiberintake, maybe if you have IBS or
SIBO or very slow motility,you're gonna be more sensitive
to fiber.
That doesn't mean that youshouldn't ever eat it.
I'm gonna talk about that in alittle bit.
And then maybe if you'resensitive to higher FODMAP carbs
(13:20):
or certain fibers that creategas, again, that doesn't mean be
low FODMAP forever.
That's gonna make things worse.
But the rule of thumb here isstart low, go slow, sip lots of
water, mix different types offiber.
And think of this like trainingfor a marathon.
You are gonna build up graduallyand you're gonna.
Get your gut in shape.
Remember, your gut is muscle andit has to get back in shape and
(13:44):
your gut bacteria are gonna takea little bit of time to digest
this, especially if you don'thave the bacteria you need to
digest certain types of fibers.
So many people will say.
Oh, I don't eat FODMAPs.
They're gonna feed bad bacteria.
Or I'm not going to eat thisfiber because it's gonna cause
(14:05):
this unwanted overgrowth.
And that is just not true.
Fiber is the main food for yourgood bacteria.
If you're just cutting it allout, you're creating more
parking spaces in your gut, ormore opportunities for unwanted
bacteria to grow.
And if you feel better cuttingout plants or cutting out fiber,
that's.
Not a good thing.
(14:26):
That is a red flag, that yourgut is imbalanced.
I know the carnivore people areprobably gonna come after me
when I talk about this on socialmedia.
They, they already have.
But if you're cutting out.
All fibers in all plants andsaying, oh, it changed my life
so much better.
Guess who we see a lot of in ourpractice?
(14:46):
People that have done that andsix to 12 months later are like,
oh wait, I felt great.
And then now I'm having skinissues and sleep issues and, and
inflammation that, I dunno whereit's coming from.
All these things.
Well.
Yeah, you cut out fiber becauseyou couldn't tolerate it, and
then now you're not getting anyof the benefits.
(15:07):
You're not getting short chainfatty acid production, et
cetera.
So how do we actually ramp upfiber without feeling so
miserable?
We want to increase this slowlyand methodically, and this is
where you really should workwith someone to help you figure
this out.
Typically, you're gonna want toadd, I would say three to five
(15:30):
max, like seven grams per week.
That could mean.
Adding more chia in a smoothie.
Two tablespoons of chia seeds is10 grams of fiber.
That's a lot.
That's like a third of what youneed per day.
Or maybe swapping rice forlentils or mixing it half and
half.
You definitely wanna make sureyou're drinking plenty of water
(15:50):
a.
Walking after meals can help.
Getting enough minerals to helpyour gut contract can be really
helpful.
Maybe then you get comfortablewith that for a week.
You're kind of settled in anextra three to seven grams of
fiber.
Next week, let's add somedifferent foods, so diversity is
key.
Maybe you start adding indifferent types of vegetables or
(16:12):
different types of seeds ornuts, and then.
The next week, maybe you'retolerating foods really well,
you're gonna add a gentleprebiotic fiber, like partially
hydrolyzed GU gum or sono Fibercan be really good to help feed
bacteria and just get a moreconcentrated source.
(16:32):
For sensitive guts, which isprobably most people listening
to this podcast, I recommendstarting with resistant
starches.
Resistant starches aren'tnecessarily fiber but they are a
class that helps to.
Feed beneficial bacteria.
So like green banana flour,you're probably not gonna find
(16:53):
that in the grocery store, butthere are a lot of products like
sensitive gut.
Fiber is one that we use.
Biome is another fiber that hasresistant starch in it.
It's resistant potato starch.
You can add polyphenol.
Or partially hydrolyzed, Gugu isusually pretty tolerable.
I will put some links to thesedifferent products in the show
(17:17):
notes or in a blog post that youcan check out what might work
for you.
I also think that if you're justreally struggling from a food
standpoint, like maybe you triedto add in a different type of
fiber and your gut went crazy,maybe you tried adding in a tiny
bit of beans or a tiny bit oflentils or a different type of
(17:38):
vegetables, zucchini, orwhatever it might be.
Trying a fiber supplement.
Actually, this can be a greattime to do so because you can
really control the dose.
So do we, of course, prefer foryou to get fiber from food?
Yes.
But sometimes you need to be alittle bit methodical about how
to get your body to tolerate it.
(17:59):
So starting with something, youknow, okay, I am gonna add in a
little bit of resistant starchfiber or a little bit of
partially hydrolyzed gorg gumand slowly build up from there.
Sometimes like, like the biomefiber for example, that's one
that we recommend to our clientsa lot.
We would maybe have them startwith like a teaspoon of it,
where like the serving is like atablespoon and a half, so you
(18:22):
wouldn't start with the wholeserving.
And this can be a great way to.
Slowly build tolerance and gainconfidence in your body's
ability to tolerate it.
And then you would just increaseit as your body tolerates it and
know that like there might be alittle bit of bloating or a
little bit of gas, it shouldn'tbe painful or uncomfortable, but
(18:43):
as your gut adjusts, you mightaccount for some of that.
So maybe don't do this like whenyou're about to go on vacation.
So track your response.
Use the Bristol stool chart foryour stool type.
No gas bloat.
Check energy, timing of meals,and just remember, if you keep
climbing the ladder of low andslow and different types and you
(19:03):
still can't handle it, that is atime to maybe look into what's
going on.
Testing can show if you're lowin beneficial bacteria, if
methane producing bugs orslowing things down.
Maybe if you.
Pathogens, or maybe you needsome pancreatic enzyme support
to help you digest these fibers,that can all be really helpful
to see on testing.
(19:24):
So just a quick breakdown of thedifferent types of fibers.
So the ones that you're probablythe most familiar with are
soluble fiber and insolublefiber.
And I don't get too caught up inthe weeds on, you have to add X
amount of soluble and X amountof insoluble because.
For the most part, most foodshave both, but there are some
foods that are more concentratedsources of these types of fiber.
(19:48):
So soluble fiber is gentle andkind of gel-like so it slows
digestion, it studies bloodsugar, it softens stool, so can
actually be great for bothconstipation and diarrhea,
depending on.
What you're dealing with, andyou would just go really slow
and see how your body responds.
But some food examples would beoats, barley, apples, citrus,
(20:10):
carrots, beans, flax, chia.
These are all great.
Some supplements would be like Pcilium, not my preference if
you're struggling withconstipation, but can be good if
you have diarrhea.
Partially hydrolyzed gorg gum orsun fiber.
Acacia gum can be good, and thiscan be really good for
constipation or just reallysensitive guts.
And then insoluble fiber addsbulk and kind of sweeps the
(20:33):
digestive tract so it speedsthings up and it also adds mass
to your stool.
So you would do this more afteryour motility is moving well, or
if you have looser stool.
So it can be found in foods likewheat, brand nuts, seeds, leafy
greens, broccoli stems.
Here's a reality check though,and something that I think a lot
(20:54):
of people forget is thatvegetables don't actually have
that much fiber.
One cup of spinach.
So your spinach salad thatyou're eating has one gram.
Literally one gram, one cup ofzucchini has two grams.
And not that those grams don'tmatter, but if you're really
trying to increase your fiberintake, you're probably not
(21:15):
gonna meet your goals by addingin more spinach.
Two tablespoons of chia seedshas 10 grams, just to show you
the difference.
Or one avocado has.
10 grams.
So if you eat half or even aquarter of an avocado, you're
getting a big boost of fiber,beans, nuts, seeds.
Those give you way more bang foryour buck.
(21:35):
I think we get caught up a lotin oh, we have to eat salad for
a healthy gut, and that's justnot true.
I think a lot of our clientsactually feel better when they
stop eating so many salads andso many raw vegetables and start
focusing on getting fiber fromother sources.
So vegetables are stillimportant for vitamins and
color, but I wouldn't rely on asalad to necessarily meet your
(21:58):
fiber goals.
Then we have prebiotic fibers.
So hear me when I say this.
Not all fiber is prebiotic.
But prebiotic fiber is fiber.
So prebiotic fibers are thespecific type of fiber that feed
beneficial bacteria.
So not all the fiber you'reeating is necessarily feeding
(22:19):
your bacteria, but they aredoing the other things, like I
mentioned, helping to movestool, helping to gel stool,
helping to.
Make you more full, helping tolower cholesterol, blood sugar,
balance, all the things.
So these specific fibers areprobably the ones that you don't
tolerate if you have IBS or SIBOor GI issues.
So phos orfructooligosaccharides and
(22:43):
inulin.
Things like onions, garlic,asparagus.
These can cause a lot of gas.
Goss, galacto, oligosaccharides.
These are beans, lentilsbroccoli, et cetera.
And good for bifidobacteria,partially hydrolyzed gorg gum,
which I've mentioned before.
This is gentle.
It helps boost bifidobacteriaAcacia Gum.
This is another gentle option.
(23:05):
Zos is Oats corn Huss, etcetera.
Glucco Manin is another type.
You've probably seen this inlike various noodles, like kja
root and then sono resistantstarch I mentioned as well.
This is a newer.
Quote unquote, fiber or potatostarch that helps reduce
methane.
We use this a lot with ourconstipated clients, so
(23:27):
resistant starch, like Imentioned, is not.
Technically a prebiotic, but itdoes have prebiotic like
effects.
So it feeds gut bacteria, itmakes butyrate, it improves
stool and insulin sensitivity,stool consistency, and we can
get this from various types ofresistant starch.
If you wanna get really in theweeds, there's like.
(23:48):
RS one, RS two, RS three.
We don't need to focus on that,but whole grains and legumes and
raw potato starch and greenbananas and cooked in cooled
starches.
So like cooked and cooledpotatoes, cooked in cooled rice
can all be really beneficial.
And this is again, where Irecommend starting if you really
don't tolerate fiber, so cook apotato.
(24:10):
Cool it.
Even if you reheat it, you'regonna get some resistant starch
there.
And then polyphenols, so they'renot fiber, but they act like it.
90% reach the colon.
They feed good bacteria, theyboost antioxidants.
We can get this from likeberries, cherries, pomegranate,
cocoa, coffee, herbs, spices.
(24:30):
So adding herbs and spices toyour meals doesn't just make
them taste better.
It also helps them to, it alsohelps you to feed your
beneficial bacteria, so, useherbs and spices in your meals.
That's a great way to boost yourplant points.
So fiber maxing versus fiberdiversifying the trend online is
(24:52):
about eating more grams offiber, but I don't necessarily
agree with this completelybecause research says that the
better goal is variety.
You could get 40 grams a day offiber just from chia seeds or
oats or flax, but that's onlygonna feed a few types of your
microbes.
Your gut needs a buffet, soinstead of maxing one or two
(25:15):
foods, we want to diversify.
Soluble fiber insoluble, fiberresistant starch, prebiotics,
polyphenols, and get 30different plants a week.
I bet if you got 30 differentplants a week, you would hit
your fiber goals.
So every unique food counts,blueberries and raspberries.
Two chickpeas and lentils.
Also adding two.
(25:36):
So you wanna think about how youcan get your plant points if
you're stuck eating the samethree veggies, then.
Maybe pick a new one.
Go to the store, try somethingnew.
Add a different herb or spiceinto your meal.
All these things can matter.
So too much fiber and just somespecial considerations.
Gas and bloating.
(25:57):
If you're increasing your fiberto quickly, you could experience
some gas and bloating.
Your microbes go into overdrive.
You could experienceconstipation if you aren't
drinking enough water.
And diarrhea, especially withtoo much soluble fiber nutrient
blocks.
If you increase your fiber toomuch, you will block nutrient
(26:17):
absorption.
So as far as fiber maxing isconcerned, I agree with maxing
out your fiber intake.
To an extent to what your bodyactually needs, and you can get
some pain and distension,especially if you have IBS or
sibo.
So if you have IBS or sibo, Iwould go with some gentler
options to start.
(26:37):
So acacia Fiber, partiallyhydrolyzed gu.
Gum resistant starches.
Polyphenols, if you'reconstipated, some soluble fiber
can be helpful.
Resistant starch, polyphenolscan be helpful if you have
diarrhea or urgency.
Just add stuff that's gonna helpbulk and go slow.
And then if everythingbackfires, then I would really
(26:59):
start very, very slow withresistant starches and probably
look at some testing to seewhat's going on.
So let's talk about a practicalgame plan in Got together.
With our clients, we use aframework called PFFC.
This is protein, fat, fiber, andcolor.
If you hit all four at yourmeals, you're gonna balance your
(27:22):
blood sugar, you're gonna feedyour gut, and you're gonna
support your hormones.
So the reason that we have fiberand color is because, again,
like I mentioned, vegetablesdon't necessarily have fiber.
They have color, which has a lotof other benefits or polyphenols
also are gonna fit into thatcolor category.
(27:43):
So an example would be for yourprotein, maybe you're choosing
chicken, fish, eggs, tofu, tempefor your fat.
Maybe you're choosing avocado orolive oil, nuts, seeds for your
fiber.
Maybe you're choosing.
Oats or lentils or beans.
And then for your color, maybethat's where you're adding
berries or herbs or cacao nibsif you're having like a yogurt
(28:07):
bowl or something.
So you wanna rotate your fiber,you wanna rotate your color, try
to not eat the same thing everysingle day if you can, and
follow that PFFC framework andknow that if you can't tolerate
fiber, it's not necessarily afiber, it's your gut.
So fiber is not an optionalthing.
(28:27):
It's something that keeps ourbodies very healthy, and your
gut and your hormones reallydepend on it.
And if it keeps back backfiring,then your gut needs a little bit
of support, and that is exactlywhat our team can help you with.
We have our full Got Togetherprogram.
Our spots for October aregetting pretty full.
(28:48):
It's that time of year wherepeople start worrying about the
holidays and travel and wantingto get.
Things going, so definitely jumpon my calendar if you want to
apply and see if you are a goodfit or if you wanna do an audit
and kind of get started thatway.
That's a really low cost optionfor you to get my eyes on your
(29:08):
case and see why you might notbe tolerating fiber and what
pieces are missing in your case.
Maybe like the example I justgave a little bit ago about the
client who had done threedifferent.
Protocols for her gut and wasstill feeling really bad.
If that's you and you wanna getmy eyes on your case and tell me
(29:29):
everything you've done and doour assessment form and let me
look at the gaps and point outsome opportunities for you, that
is a great option to getstarted.
And then if you did decide thatyou wanted to work with us, you
can actually apply the cost ofthe audit to any of our
programs, within 30 days.
That can be a great place tostart.
I would love to hear your fiberquestions.
I hope that this is helpful.
(29:50):
Like I said, I will link somedifferent fiber options in the
show notes and on a blog post ifyou want to peruse, and I'll see
you next week on the nextepisode of Love Your Gut
podcast.
Thanks for joining.
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