5 Myths

1. ❌ Fibre is an essential macro nutrient.

2. ❌ Fibre is necessary for proper bowel movements.

3. ❌ Fibre consumption is preventative of colon cancer.

4. ❌ Humans should consume at least 30grams fibre each day.

5. ❌ Fibre can prevent diabetes and heart disease.

What the evidence says

Fibre is a carbohydrate – and carbohydrates are a non-essential macronutrient. Soluble fibre is digested into simple sugar (but our bodies can produce this, so it’s not essential to eat sugar), and non-soluble fibre cant be digested at all, the bulk of which is excreted. Amazingly, even the Dietary Guidelines for Americans acknowledges this fact. 

The studies that claim fibre is necessary for efficient bowel function were commissioned and funded by the processed breakfast cereals industry, most notably Kelloggs. It was actually John Kellogg himself who aligned with the 7th Day Adventists in the early 20th century, and promoted Veganism along with his bland and fibrous breakfast cereals as a way to quash sexual desire. 

In fact systematic reviews of the evidence show that not only was dietary fibre not likely to offer preventative benefit from colon cancers, but increased consumption was associated with higher incidence of colorectal carcinoma.

Similarly, there is no strong evidence to suggest that increased consumption of fibre is preventative of cardio vascular disease, and it’s just as plausible that excess consumption could be contributory to CVD. It was also found that whilst people that consume more fibre were less likely to develop diabetes, there was no evidence showing a causal link, and it was likely that the higher fibre consumers also had other health promoting characteristics (such as exercising, not smoking, eating less processed food).

And lastly, as the best of the analyses highlight that fibre is both non essential and not specifically beneficial, the general recommendation by western governments to consume a minimum of 30g fibre per day has essentially been plucked out of thin air.

The problems with fibre

Some people may tolerate (plant) foods containing fibre (like fruit and vegetables) just fine. But for others excess consumption of fibrous matter can lead to chronic inflammation, Irritable Bowel Syndrome, Crohns Disease, Ulcerative Colitis, excess gas, constipation, bloating, and many autoimmune conditions.

It is true that people who eat more fruit and vegetables are likely to have less health complications, but we also know that it’s not the fruit and veg that are causal of good health.

Look at it from the other end . . .

Here’s a thought for you to ponder – 

If it’s non-digestible (i.e. we cant break it down and use it as nourishment) and is passed out by the body – doesn’t it make sense that it has no value to us and shouldn’t be excessively consumed in the first place?