{"id":5491,"date":"2019-01-15T15:02:33","date_gmt":"2019-01-15T20:02:33","guid":{"rendered":"http:\/\/www.daniellebinns.com\/stagingsite\/?p=5491"},"modified":"2019-01-15T15:52:14","modified_gmt":"2019-01-15T20:52:14","slug":"fiber-the-good-bad-bad","status":"publish","type":"post","link":"https:\/\/www.daniellebinns.com\/stagingsite\/2019\/01\/fiber-the-good-bad-bad\/","title":{"rendered":"Fiber: why it&#8217;s not &#8216;all that&#8217; and a bag of high-fiber cereal"},"content":{"rendered":"<div>\n<p>On Friday afternoon, I was working at one of my favourite local cafes in Leslieville Toronto and getting ready to wrap up my week of work.\u00a0 Just as I was about to close my computer, I got a call from <a href=\"https:\/\/www.ctvnews.ca\/\">CTV News<\/a> requesting an interview that evening.<\/p>\n<p>The topic they wanted to me to cover was&#8230;Fiber.<\/p>\n<\/div>\n<div><span style=\"color: #ffffff;\">.<\/span><\/div>\n<div>\n<p>Specifically, in response to this study released last week&#8230;<\/p>\n<p><span style=\"color: #ffffff;\">.<\/span><\/p>\n<h3 class=\"pg-headline\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-large wp-image-5509\" src=\"http:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/Screen-Shot-2019-01-15-at-12.56.00-PM-1024x522.png\" alt=\"\" width=\"1024\" height=\"522\" srcset=\"https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/Screen-Shot-2019-01-15-at-12.56.00-PM-1024x522.png 1024w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/Screen-Shot-2019-01-15-at-12.56.00-PM-300x153.png 300w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/Screen-Shot-2019-01-15-at-12.56.00-PM-768x392.png 768w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/Screen-Shot-2019-01-15-at-12.56.00-PM-610x311.png 610w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/Screen-Shot-2019-01-15-at-12.56.00-PM-1080x551.png 1080w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/Screen-Shot-2019-01-15-at-12.56.00-PM.png 1172w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/h3>\n<p><span style=\"color: #ffffff;\">.<\/span><\/p>\n<\/div>\n<div>I&#8217;ve done a number of interviews with CTV News (and have absolutely love the opportunity to share my knowledge with their viewers).<\/div>\n<div><span style=\"color: #ffffff;\">.<\/span><\/div>\n<div><\/div>\n<div><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-5496 aligncenter\" src=\"http:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/Screen-Shot-2017-03-21-at-4.05.57-PM.png\" alt=\"CTV News Danielle Binns\" width=\"598\" height=\"501\" srcset=\"https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/Screen-Shot-2017-03-21-at-4.05.57-PM.png 598w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/Screen-Shot-2017-03-21-at-4.05.57-PM-300x251.png 300w\" sizes=\"(max-width: 598px) 100vw, 598px\" \/><\/div>\n<div><span style=\"color: #ffffff;\">.<\/span><\/div>\n<div>But I&#8217;ll be honest and tell you that my nerves were sky high after Friday&#8217;s request. You see, my perspective (and research) on fiber didn&#8217;t perfectly align with the study I was supposed to be talking about.<\/div>\n<div><span style=\"color: #ffffff;\">.<\/span><\/div>\n<div><\/div>\n<div>WHAT THE MEDIA IS SAYING &#8211; <em>Everyone, quick!\u00a0 Buy that high-fiber cereal.\u00a0<\/em><\/div>\n<div><\/div>\n<div>WHAT I AM THINKING &#8211;\u00a0 <em>Hold up on the fiber!\u00a0 Read this first.<\/em><\/div>\n<div><span style=\"color: #ffffff;\">.<\/span><\/div>\n<div><\/div>\n<div>So this news story prompted me to get on my computer and make sure you have all the latest information when it comes to feeding your family&#8230;good ol&#8217; fiber.<\/div>\n<div><span style=\"color: #ffffff;\">.<\/span><\/div>\n<div><span style=\"color: #ffffff;\">.<\/span><\/div>\n<div><\/div>\n<h3><span style=\"color: #fe547b;\"><strong>How much fiber do we need?<\/strong><\/span><\/h3>\n<p><span style=\"color: #ffffff;\">.<\/span><\/p>\n<p>We are told again and again, that we need to eat MORE fiber.\u00a0 But how much?<\/p>\n<div>Well, the <em>Institute of Medicine<\/em> recommends the following:<\/div>\n<div><\/div>\n<ul>\n<li>38 grams of fiber for men<\/li>\n<li>25 grams of fiber for women<\/li>\n<li>19 grams for children aged 1-3 years old<\/li>\n<li>25 grams for children aged 4-8 years old<\/li>\n<\/ul>\n<p>As we get into the teenage years, girls need about 26 grams.\u00a0 While older\/teen boys should get 31 grams to 38 grams per day.<\/p>\n<p><span style=\"color: #ffffff;\">.<\/span><\/p>\n<h3><span style=\"color: #fe547b;\"><strong>But we&#8217;re not getting enough&#8230;<\/strong><\/span><\/h3>\n<p><span style=\"color: #ffffff;\">.<\/span><\/p>\n<ul>\n<li>On average, men consume 21 grams per day (vs. 38 grams required).<\/li>\n<li>And\u00a0women are only getting 17 grams per day (vs. 25 grams required).<\/li>\n<li>Our little humans are also falling short. For instance, the average fiber intake for children\u00a0between 3 and 5 years of age is about 11 grams per day.<\/li>\n<\/ul>\n<p><span style=\"color: #ffffff;\">.<\/span>TAKEAWAY &#8211; No one, regardless of gender or age group, is getting sufficient fiber according to the IOM&#8217;s standards.<\/p>\n<p><span style=\"color: #ffffff;\">.<\/span><\/p>\n<h2><span style=\"color: #fe547b;\"><strong>Fiber 101:\u00a0<\/strong><\/span><span style=\"color: #fe547b;\"><strong>A closer look at what fiber actually is (and does)<\/strong><\/span><\/h2>\n<p>&nbsp;<\/p>\n<div>\n<div>Before we dive into the benefits (and challenges) associated with the &#8220;F&#8221; word, let&#8217;s back up a little and take a closer look at the types of fiber.\u00a0 Because not all fiber is equal!<\/div>\n<div><span style=\"color: #ffffff;\">.<\/span><\/div>\n<\/div>\n<div><\/div>\n<div>In general, &#8220;Fiber&#8221; refers to a category of carbohydrates\u00a0that humans can not digest.<\/div>\n<div><span style=\"color: #ffffff;\">.<\/span><\/div>\n<div>\n<div><\/div>\n<div><span style=\"font-family: Helvetica Neue;\"><b>There are 3 types:<\/b><\/span><\/div>\n<ul>\n<li>INSOLUBLE FIBER (a dietary fiber found in whole food)<\/li>\n<li>SOLUBLE FIBER\u00a0(a dietary fiber found in whole food)<\/li>\n<li>FUNCTIONAL FIBER (a manufactured fiber, or extracted and isolate from whole foods)<\/li>\n<\/ul>\n<p><span style=\"color: #ffffff;\">.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-5497 aligncenter\" src=\"http:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/scrub-brush-insoluble-fiber.jpg\" alt=\"insoluble fiber for families\" width=\"425\" height=\"425\" srcset=\"https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/scrub-brush-insoluble-fiber.jpg 425w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/scrub-brush-insoluble-fiber-150x150.jpg 150w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/scrub-brush-insoluble-fiber-300x300.jpg 300w\" sizes=\"(max-width: 425px) 100vw, 425px\" \/><\/p>\n<h3><strong>Insoluble fiber<\/strong><\/h3>\n<div><\/div>\n<div><strong>Insoluble fiber<\/strong> doesn&#8217;t dissolve in water. Dr. Hyman describes it as &#8220;a scouring pad moving food through your intestines&#8221;.\u00a0It speeds up the movement of food through the digestive system.<\/div>\n<div><span style=\"color: #ffffff;\">.<\/span><\/div>\n<div>Two researchers go so far to say that insoluble fiber \u201ci<em>s the ultimate junk food\u201d, as \u201cit is neither digestible nor absorbable and therefore devoid of nutrition.\u201d.<\/em><\/div>\n<div><span style=\"color: #ffffff;\">.<\/span><\/div>\n<\/div>\n<div><span style=\"text-decoration: underline;\">Benefits of Insoluble Fiber<\/span>:<\/div>\n<ul>\n<li>Some say it acts as a laxative, preventing constipation (but keep reading!).<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\">Examples of insoluble fiber<\/span>:\u00a0 parts of plant cell walls, like cellulose<\/p>\n<div>.<\/div>\n<div>\n<div><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-5498 aligncenter\" src=\"http:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/soluble-fiber-sponge.jpg\" alt=\"\" width=\"600\" height=\"300\" srcset=\"https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/soluble-fiber-sponge.jpg 600w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/soluble-fiber-sponge-300x150.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/div>\n<div><span style=\"color: #ffffff;\">.<\/span><\/div>\n<div><span style=\"color: #ffffff;\">.<\/span><\/div>\n<div>\n<h3><strong>Soluble fiber<\/strong><\/h3>\n<p><strong>Soluble fiber<\/strong> on the other hand, attracts water like a sponge and turns into a gel-like substance.\u00a0 It slooooows down digestion keeping us fuller longer.\u00a0\u00a0Unlike insoluble fibers (which pass through the digestive system unaltered), naturally occurring soluble fibers are fermented by the bacteria found within the digestive tract.<\/p>\n<\/div>\n<\/div>\n<div><span style=\"color: #ffffff;\">.<\/span><\/div>\n<div><span style=\"text-decoration: underline;\">Benefits of Soluble Fiber<\/span>:<\/div>\n<ul>\n<li>Fermentation generates essential nutrients for survival\/growth of gut bacteria<\/li>\n<li>Reduces appetite<\/li>\n<li>Improves blood sugar sensitivity<\/li>\n<li>Lowers cholesterol<\/li>\n<li>Prevents cancer<\/li>\n<li><a title=\"balance hormone levels\" href=\"https:\/\/drhyman.com\/blog\/2010\/04\/28\/ultrawellness-lesson-3-hormones-neurotransmitters\/\">Balance hormone levels<\/a><\/li>\n<li>Remove excess estrogen and reduces the risk of breast cancer<\/li>\n<li>Makes\u00a0vitamins and minerals<\/li>\n<\/ul>\n<div><span style=\"text-decoration: underline;\">Examples of Soluble fiber:<\/span>\u00a0 inulin, pectin, gums (like guar),\u00a0mucilages (such as psyllium), etc.<\/div>\n<div><span style=\"color: #ffffff;\">.<\/span><\/div>\n<div><\/div>\n<div><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-5507\" src=\"http:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/cereal-high-fiber.jpg\" alt=\"\" width=\"740\" height=\"400\" srcset=\"https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/cereal-high-fiber.jpg 740w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/cereal-high-fiber-300x162.jpg 300w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/cereal-high-fiber-610x330.jpg 610w\" sizes=\"(max-width: 740px) 100vw, 740px\" \/><\/div>\n<div>\n<p><span style=\"color: #ffffff;\">.<\/span><\/p>\n<h3><strong>Functional fiber<\/strong><\/h3>\n<p><strong>Functional Fiber<\/strong>\u00a0is an isolated, non-digestible (insoluble) form of carbohydrate extracted from whole foods &#8211;\u00a0or manufactured &#8211; and added to prepared foods to boost its fiber nutrition.<\/p>\n<p>Packaged products are using functional fibers as a way to reach 3 grams &#8211; which is the minimum amount required to have the words &#8220;good source of fiber&#8221; on the label.\u00a0 Yet in comparison to a whole food, it&#8217;s not.<span style=\"color: #ffffff;\">.<\/span><\/p>\n<\/div>\n<div><span style=\"color: #ffffff;\">.<\/span><\/div>\n<div>\n<p>Here&#8217;s are some of the common highest fiber whole foods.<\/p>\n<ul>\n<li>Half an <strong>avocado<\/strong> (6 grams)<\/li>\n<li>Medium <strong>artichoke<\/strong> (10 grams)<\/li>\n<li>One cup of <strong>raspberries<\/strong> (8 grams)<\/li>\n<li>One cup <strong>sweet\u00a0potato<\/strong> or <strong>winter<\/strong> <strong>squash<\/strong> (6 grams)<\/li>\n<li><strong>Apple<\/strong> with peel (5 grams)<\/li>\n<\/ul>\n<p>The challenge with &#8220;functional fiber&#8221; found in products like high fiber cereal bars, is that it can be more upsetting to your gastrointestinal system than naturally occurring dietary fiber (from whole foods).\u00a0 And as you&#8217;ll see below, fiber binds to critical nutrients (like iron), ushering them out of our bodies.\u00a0\u00a0So instead of taking a fiber supplement which is void of nutrients,\u00a0eating whole foods is a better choice because it replaces lost minerals.<\/p>\n<p>&nbsp;<\/p>\n<\/div>\n<h3><span style=\"color: #fe547b;\"><strong>Have you heard about this gem called &#8220;resistant starch&#8221; yet?<\/strong><\/span><\/h3>\n<div>I also want to quickly give a shout out to <em>resistant starch&#8230;<\/em><\/div>\n<div><\/div>\n<div><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-5499 aligncenter\" src=\"http:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/green-banana-resistant-starch.jpg\" alt=\"\" width=\"520\" height=\"268\" srcset=\"https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/green-banana-resistant-starch.jpg 520w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/green-banana-resistant-starch-300x155.jpg 300w\" sizes=\"(max-width: 520px) 100vw, 520px\" \/><\/div>\n<div><\/div>\n<div>Like fiber, some starch is resistant to digestion as well, and passes through the digestive system unchanged.\u00a0 This &#8220;resistant starch&#8221; (found in foods like green bananas) functions like soluble fiber in the gut which is fermented by colonic bacteria.\u00a0 It&#8217;s known as a &#8220;prebiotic&#8221; because it becomes food for our &#8220;probiotics&#8221;.\u00a0 \u00a0This fermentation explains why people experience more gas and bloating.<\/div>\n<div><span style=\"color: #ffffff;\">.<\/span><\/div>\n<div><\/div>\n<div>Benefits of Resistant Starch:\u00a0[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3823506\/\">source<\/a>]<\/div>\n<div>\n<ul>\n<li>Improves digestive health<\/li>\n<li>Enhances insulin sensitivity<\/li>\n<li>Lowers blood sugar levels<\/li>\n<li>Significantly reduces appetite<\/li>\n<\/ul>\n<p><a href=\"https:\/\/yurielkaim.com\/resistant-starch\/\">Yuriel Kaim<\/a> calls them &#8220;super starches&#8221;.\u00a0 \u00a0Here&#8217;s why:<\/p>\n<\/div>\n<blockquote>\n<div>\n<p>To thrive, your large intestine and the bacteria within it must have proper fuel. Short-chain fatty acids\u2014especially one called butyrate\u00a0\u2014are the preferred fuel.\u00a0 To make butyrate, the large intestine needs starch. But most starch is broken down in the small intestine. So resistant starch moves past the small intestine and into the large intestine&#8230;and is one of the sources of butyrate.<\/p>\n<\/div>\n<\/blockquote>\n<p><span style=\"text-decoration: underline;\">Examples of Resistant Starch:<\/span><\/p>\n<ul>\n<li>Green (unripe) bananas<\/li>\n<li>Plantains<\/li>\n<li>Properly prepared cooked and cooled parboiled rice or legumes<\/li>\n<li>Cooked and cooled potatoes<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><a href=\"http:\/\/www.daniellebinns.com\/stagingsite\/rebootchallenge\"><img decoding=\"async\" loading=\"lazy\" class=\" wp-image-5516 aligncenter\" src=\"http:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/Mommy-Survival-Kit-7.png\" alt=\"\" width=\"618\" height=\"206\" srcset=\"https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/Mommy-Survival-Kit-7.png 600w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/Mommy-Survival-Kit-7-300x100.png 300w\" sizes=\"(max-width: 618px) 100vw, 618px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"color: #fe547b;\"><strong>Why should we feed our families fiber?<\/strong><\/span><\/h2>\n<p>&nbsp;<\/p>\n<div>\n<div class=\"zn-body__paragraph\">As mentioned, CTV News had asked me to cover <a href=\"https:\/\/www.cnn.com\/2019\/01\/10\/health\/high-fiber-diet-weight-loss-mortality-study-intl\/index.html\">a recent study<\/a> that touting the benefits of fiber.\u00a0 \u00a0They looked at people who included the most fiber in their diets, then compared them with those with the lowest intake.<\/div>\n<div><span style=\"color: #ffffff;\">.<\/span><\/div>\n<div class=\"zn-body__paragraph\">In the end, a fiber-rich diet was linked to:<\/div>\n<div><span style=\"color: #ffffff;\">.<\/span><\/div>\n<\/div>\n<div>\n<ul>\n<li class=\"zn-body__paragraph\">A <strong>15% to 30%<\/strong> reduced risk of death and chronic diseases<\/li>\n<li class=\"zn-body__paragraph\">A\u00a0<strong>22%<\/strong> reduced risk of stroke<\/li>\n<li class=\"zn-body__paragraph\">A <strong>16%<\/strong> lower risk of Type 2 diabetes and colorectal cancer (although this is up for debate &#8211; see below)<\/li>\n<li class=\"zn-body__paragraph\">A <strong>30%<\/strong> reduced risk of death from coronary heart disease<\/li>\n<\/ul>\n<\/div>\n<div><\/div>\n<div>Plus&#8230;given the microbiome benefits from soluble fiber and resistant starch, going &#8220;low-carb&#8221; may be disadvantageous.\u00a0 Low carb means low fiber and low starch, which starves bacteria over the long term.\u00a0 Yet a thriving gut is incredibly important for a\u00a0healthy digestive system, and a healthy mind (there&#8217;s a<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4662178\/\"> ton of research<\/a> on the mind-body connection and improvements in depression with a strong microbiome.)<\/div>\n<div><span style=\"color: #ffffff;\">.<\/span><\/div>\n<div><strong>This is all sounds AMAZING right?<\/strong><\/div>\n<div><span style=\"color: #ffffff;\">.<\/span><\/div>\n<div>But before we all run out and start loading our grocery bags with &#8220;high-fiber&#8221; products, let&#8217;s take a peek at &#8216;other side&#8217; of fiber.<\/div>\n<div><\/div>\n<div><\/div>\n<div><span style=\"color: #ffffff;\">.<\/span><\/div>\n<h2><span style=\"font-family: 'Helvetica Neue'; color: #fe547b;\"><b>But wait!\u00a0 Fiber isn&#8217;t always the answer\u00a0<\/b><\/span><\/h2>\n<p>Many parents worry about their child&#8217;s intake of fiber, and rightly so.\u00a0 However, you should know that fiber is not the perfect nutrient for everyone.\u00a0 In fact, it&#8217;s considered an &#8220;<span style=\"text-decoration: underline;\">anti<\/span>-nutrient&#8221;&#8230;<\/p>\n<p>Here are some of the downsides of fiber:<\/p>\n<h4 class=\"t m0 x27 h11 y9f fff fs9 fc0 sc0 ls0 ws6b\"><strong>Slower transit time<\/strong><\/h4>\n<div class=\"t m0 x27 h11 y9f fff fs9 fc0 sc0 ls0 ws6b\">A high <span class=\"ff10 ws0\">\ufb01<span class=\"fff ws6c\">ber diet has been shown to be associated <\/span><\/span>with excessively long colons (apparently this is a thing!).\u00a0 As a result, it can take longer for food to travel out of the body. Given that our stools hold toxins, ideally we want to &#8217;empty&#8217; our colon sooner than later!<\/div>\n<h4><strong>Limited absorption of key nutrients<\/strong><\/h4>\n<div>Adding fiber supplements\u00a0(insoluble fiber) <span style=\"font-family: Helvetica Neue;\">can bind to minerals such as zinc, magnesium, calcium, and iron, which prevents the absorption of these vital nutrients.\u00a0<\/span><\/div>\n<p>According to a study in the <a href=\"https:\/\/www.researchgate.net\/publication\/6143837_Fiber_and_colorectal_diseases_Separating_fact_from_fiction\">Journal of Gastroenterology<\/a>:<\/p>\n<blockquote><p>The main feature of a high-fiber diet is its poor digestibility.<\/p><\/blockquote>\n<h4 class=\"t m0 x14 h11 yb8 fff fs9 fc0 sc0 ls6e ws78\"><strong>No effect on colorectal cancer<\/strong><\/h4>\n<div class=\"t m0 x14 h11 yb8 fff fs9 fc0 sc0 ls6e ws78\">Initial studies in the seventies and eighties supported the theory that fiber was associated with a decrease in colorectal cancer.\u00a0 However, with adjustments for the confounding factors the correlation was weakened.<\/div>\n<h4 class=\"t m0 x14 h11 yb8 fff fs9 fc0 sc0 ls6e ws78\"><strong>Troublesome for those with chronic constipation.<\/strong><\/h4>\n<div class=\"t m0 x14 h11 yb8 fff fs9 fc0 sc0 ls6e ws78\">Because fiber is non-digestible, increasing fiber intake simply meals that stool weight increases as well.\u00a0 So the more fiber you eat (or feed your child) the more poop they will have. Which can be problematic if they are already backed up.<\/div>\n<p>To quote the\u00a0<a href=\"https:\/\/www.researchgate.net\/publication\/6143837_Fiber_and_colorectal_diseases_Separating_fact_from_fiction\">same study above<\/a>:<\/p>\n<blockquote>\n<div class=\"t m0 x1b h11 y1e4 fff fs9 fc0 sc0 lsd2 wsff\">Although stool frequency may be increased by the mass effect of fiber packing in the colon in normal individuals, this is not so in individuals who are chronically constipated.<\/div>\n<\/blockquote>\n<div>I know this is completely against what understand to be true. However, several studies that looked at dietary <span class=\"ff10 ws0\">\ufb01<span class=\"fff wse1\">ber intake by people\u00a0<\/span><\/span>with chronic constipation did *not* find any difference in \ufb01<span class=\"fff\">ber intake [<a href=\"https:\/\/www.researchgate.net\/publication\/6143837_Fiber_and_colorectal_diseases_Separating_fact_from_fiction\">source<\/a>].\u00a0\u00a0<\/span><\/div>\n<div><span style=\"color: #ffffff;\">.<\/span><\/div>\n<div><span class=\"fff\"><a href=\"https:\/\/www.healthline.com\/nutrition\/fiber-and-constipation-truth#section3\">More on constipation and fiber here<\/a>.<\/span><\/div>\n<div><span style=\"color: #ffffff;\">.<\/span><\/div>\n<div>So now that I&#8217;ve downloaded all of this information on your already overwhelmed brain, let me leave you with a few takeaways.<\/div>\n<div><\/div>\n<div><a href=\"http:\/\/www.daniellebinns.com\/stagingsite\/placemat\"><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-5517 aligncenter\" src=\"http:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/Placemat-PEP-Consult-Ads-Square-for-website-side-bar-3.png\" alt=\"\" width=\"455\" height=\"455\" srcset=\"https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/Placemat-PEP-Consult-Ads-Square-for-website-side-bar-3.png 800w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/Placemat-PEP-Consult-Ads-Square-for-website-side-bar-3-150x150.png 150w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/Placemat-PEP-Consult-Ads-Square-for-website-side-bar-3-300x300.png 300w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/Placemat-PEP-Consult-Ads-Square-for-website-side-bar-3-768x768.png 768w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/Placemat-PEP-Consult-Ads-Square-for-website-side-bar-3-500x500.png 500w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/Placemat-PEP-Consult-Ads-Square-for-website-side-bar-3-610x610.png 610w\" sizes=\"(max-width: 455px) 100vw, 455px\" \/><\/a><\/div>\n<h3><span style=\"color: #ffffff;\">.<\/span><\/h3>\n<h2><span style=\"color: #fe547b;\"><b>The Bottom Line: The best way to feed your family fiber<\/b><\/span><\/h2>\n<p><span style=\"color: #ffffff;\">.<\/span><\/p>\n<h4><strong>Focus on dietary fiber from whole food plant sources.\u00a0\u00a0<\/strong><\/h4>\n<p>Ideally limit &#8220;functional fiber&#8221; intake from fiber-fortified cereals or other packaged products which are isolated from whole foods (or manufactured).<\/p>\n<h4><strong>Don&#8217;t toss the peel!\u00a0<\/strong><\/h4>\n<p>Majority of the fiber is stored in the outer peel of the fruit.\u00a0 For example, a medium apple with the peel contains ~4.5 grams of fiber.\u00a0 However, take that peel away and you&#8217;re only looking at 2 grams!<\/p>\n<h4><strong>Opt for smoothies over juice.\u00a0<\/strong><\/h4>\n<p>Fiber is retained and blood sugar is controlled.<\/p>\n<h4><b>Re-consider fiber intake if chronically constipated.\u00a0\u00a0<\/b><\/h4>\n<p>If you or your child already eat plenty of fiber and the constipation is caused by something else, then adding more fiber may not help and could even make the problem worse <a class=\"css-1pfv1tf content-link\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15654804\" target=\"_blank\" rel=\"noopener noreferrer\">[source]<\/a>.\u00a0 Look at stress, irritable bowel syndrome (IBS), food intolerances, liquid intake, etc.<\/p>\n<p>Basically&#8230;.<\/p>\n<p>As long as you are feeding your family a variety of whole plant foods, fiber intake should take care of itself.<\/p>\n<p><a href=\"http:\/\/www.daniellebinns.com\/stagingsite\/rebootchallenge\"><img decoding=\"async\" loading=\"lazy\" class=\" wp-image-5516 aligncenter\" src=\"http:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/Mommy-Survival-Kit-7.png\" alt=\"\" width=\"618\" height=\"206\" srcset=\"https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/Mommy-Survival-Kit-7.png 600w, https:\/\/www.daniellebinns.com\/stagingsite\/wp-content\/uploads\/2019\/01\/Mommy-Survival-Kit-7-300x100.png 300w\" sizes=\"(max-width: 618px) 100vw, 618px\" \/><\/a><\/p>\n<p>As for that CTV interview, we ended up getting pulled from the schedule due to &#8216;breaking news&#8217; that night.\u00a0 So even if you didn&#8217;t hear it from me on TV you&#8217;ve got it all here. \ud83d\ude42<\/p>\n","protected":false},"excerpt":{"rendered":"<p>On Friday afternoon, I was working at one of my favourite local cafes in Leslieville Toronto and getting ready to wrap up my week of work.\u00a0 Just as I was about to close my computer, I got a call from CTV News requesting an interview that evening. The topic they wanted to me to cover [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5512,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[48,426],"tags":[174,586,585],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.8.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fiber: why it&#039;s not &#039;all that&#039; and a bag of high-fiber cereal<\/title>\n<meta name=\"description\" content=\"Fiber is a crucial nutrient that we should be consuming daily. 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