Blood Sugar

The Fiber Myth: Its Connection to Constipation and Bloating (science)

by Mike Mutzel


A new concept has suggested that a high fiber diet is an aggravator of constipation and other colorectal disorders, including diverticulosis. It has been reported that reducing fiber from one’s diet can alleviate constipation, bloating and associated symptoms.


Support your Intermittent Fasting lifestyle with the Berberine Fasting Accelerator by MYOXCIENCE:

Use code podcast to save 12%

Research Cited:

Ho, K.-S., Tan, C. Y. M., Daud, M. A. M. & Seow-Choen, F. Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms. World J. Gastroenterol. 18, 4593–4596 (2012).

Show Notes:

00:50 Reducing fiber in your diet may improve constipation, bowel movements, and bloating.

01:25 Fiber is an intestinal traffic jam.

02:00 Daily bowel movements occurred for most zero fiber study participants.

03:30 Consider reducing fiber if you have digestive issues.

09:26 Returning to high fiber diets brought a return of digestive symptoms.

11:40 Bloating was present in 0% of zero fiber group and 100% in the high fiber group.

12:20 Fiber aggravates constipation, pain, bloating, and gas.


  1. In January of 2019, I “went keto” as the first intentional diet choice of my life. I lost a bunch of weight and felt MUCH better than I ever had. BUT, it was bad keto. Protein bars, a bunch of spinach, almonds, substitute flours, etc. So, in July of that same year, I was rushed from our camping trip to a small hospital at 3:00 AM with extreme pain in my gut. Then out I had an intestinal blockage. The surgeon arbitrarily diagnosed me with Crohn’s disease. Thank God I saw GI doctor for follow up who told me to eliminate fiber for a while. Of course, he suggested white rice, toast, and all the other BS I had no intention of eating. So I was left with “what’s the zero fiber version of Keto?” Enter carnivore! Throughout my follow up visits with the GI doc, I stumped him. No more signs of any gut issues ever again, to the point where he was able to cancel the diagnosis for life insurance purposes.
    I have since added some fruit and I’m fine eating carbs now, but I avoid fiber and raw veggies. As you might guess, I have enjoyed perfect gut health since then. Keep spreading the word!!!

  2. I would consider that the problem here is not the fiber (which we know has myriad benefits) but that many people have dysbiosis, such that unwanted bacteria ferment fiber and cause symptoms. Upon resolving the dysbiosis (which is sometimes SIBO — small intestinal bacterial overgrowth), increased fiber will confer all the increased benefits.

    Something similar was found in the Sonnenburg’s study on fiber vs. fermented foods. If people started out with a good diversity of gut bacteria, added fiber was anti-inflammatory. If however, they didn’t, then it would have been better for them to focus on fermented foods (or IME, fix the dysbiosis first).

  3. I do agree with Myrto’s comment above, and as a longtime sufferer of constipation, and 3 yrs with SIBO/IMO, I’ve struggled to get back to a point of tolerating the diet I used to enjoy (mostly vegetarian) since being diagnosed. I do also wonder with your suggestion of less fiber if we’re not ultimately just trading one form of dis-ease for another. High fiber foods in the diet also help prevent insulin spikes, provide antioxidants and other beneficial compounds. I don’t want to end up with other nutrient deficiencies just because I wanted to relieve my bloating and constipation. But this is a very interesting idea, and one I will continue to consider, and maybe test on a modified basis. Thank you for sharing this!

Leave a Reply