Is it just us, or has “Fibermaxxing” taken over your feed lately? It feels like every influencer is suddenly obsessed with tracking every single gram of roughage like it’s a full-time job.
At Frozen Garden, we’re all about keeping it real. We believe eating should be effortless, not a math equation. That is why we love this month’s "Doctor’s Orders." One of our favorite doctors is cutting through the social media noise to give us the straight talk on fiber.
Turns out, you can actually have too much of a good thing. Here is the breakdown on how to fuel your gut without the gas, the bloat, or the spreadsheets.
So…. It’s been a month. How did the WEEKDAY CHALLENGE go? I’m hoping you got your first start on healthy, clean, convenient eating! This month I want to talk about fiber. There has been quite a social media and article storm about fiber. There is even a new word, “Fibermaxxing” for ingesting supratherapeutic amounts of fiber. So, what’s the story? Is more fiber good? Is there a goldilocks zone for fiber supplementation?
Like everything in life, whether it be nutrition, exercise, or sleep – too much focus and too much of it, can be too much of a good thing. However, fiber is very important. The focus and most of the content over the years has been about how fiber eases our bathroom activities. But… the story is more nuanced. So, let’s dive in.
There are two types of fiber: Soluble and Insoluble. Soluble fiber forms a gel in our gut and slows digestion – this helps with insulin regulation, makes you feel full longer, and can lower cholesterol, to name a few. Insoluble fiber creates bulk and helps with transit through the GI track. However, the trick is not maximum fiber, but adequate fiber. The age-old adage – too much of a good thing – applies to fiber as well. For example, too much insoluble fiber, even with good hydration, can create so much bulk in the gut that it can become difficult to easily go #2. Not to mention the gas and bloat 😊. It can also decrease absorption of medications. What is the right amount? We’ll come back to that shortly.
Fiber is a powerhouse for health. The effects on your gut microbiome are substantial. Your gut has ~35 trillion bacteria. There is an entire universe of organisms. Philosophers like to debate whether they are there for us or we are there for them. Either way, a healthy microbiome ensures the integrity of the gut barrier, operates as an immune system modulator, and is suspected to influence our nervous system via the gut-brain axis. Healthy gut – healthy, happy life.
A healthy microbiome has ~750 bacterial species and that diversity is what produces the optimal impacts on our health. Ultra processed foods and a low fiber diet, a staple of American food culture, reduces that diversity and can shift the biome to bacteria species that are not doing the things that we need for the body. I get it, restaurant food, microwave dinners, and shelf stable boxed meals are quick, easy, and often inexpensive. But the tradeoffs are something to take seriously.
So, back to how much fiber we should take in. Clinical guidelines suggest ~30 grams. My take – stop being hyper focused on counting the grams of fiber you take in. If you eat fruits and vegetables at every meal, you don’t have to count. You just eat. Enter – FROZEN GARDEN! Frozen Garden is easy, convenient, quick, and full of natural fiber in the right amounts. No counting – JUST EATING. It’s the natural way to think about fiber. Overnight Oats in the Morning, Smoothies for Lunch, and Grain Bowls for Dinner. You have everything you need. Quick disclaimer 😊 – If you have any medical conditions being managed by a nutritionist or physician – check in with them before starting a new diet.
And for this month’s doctor’s order: Stop counting grams of fiber and just eat natural…Frozen Garden Natural!
– Dr. Ryan Greiner, MD
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