I can tell you that the two easiest ways to get a lot of soluble fiber are to take a serving of psyllium twice a day, along with eating a keto bread or bagel like Sola or Hero. There are others, but I am trying to minimize inulin and non-olive fat ingredients, along with restricting mono- and di-glycerides.
One Sola bagel gives you up to 29 grams of soluble fiber sources. I have half at two separate times in the day. You can have multiple pieces of bread and get there, too.
In a short while, you will be feeling better, and not know why.
Of course, stop eating all normal breads to get the best effect, but these breads taste good enough you won’t think that’s a problem.
I’ve been careful about fiber since reading a report by how a simple daily supplement of psyllium reduces all cause mortality by a staggering amount. Something like 25% or some such.
Also love my olive oil Triscuits.
Interesting. I was just in WalMart and in the middle of a main aisle was a whole cart full of different “flavors” of small bottles of Magnesium Citrate. Is this part of people’s New Year’s resolution to get more fiber, or is it tied to weight loss? Or possibly there’s sale on colonoscopies and people are now stocking up?
Never saw such a prominent display of the stuff. Strange
Review
Minimum recommended amount of fiber. Is the same as “the number we pulled out of our butt. There is no requirement for fiber at all. There is no real study on people eating fiber. There are only survey studies that ask people to remember what they ate and fill out the survey. So if a guy ate broccoli and lived longer than the guy eating Twinkies, is it the fiber that made him live longer. Or is it the fact that he clearly does not care about his health.
You do not need even one ounce of fiber. However, if you are eating an apple instead of apple juice, you are likely to be better off. If you are eating a high fiber bar, you are not better off.
Oatmeal and beans
all the soluble fiber you need
WOW! WHO KNEW????
Thanks for the tip. One of the hardest parts of Keto for me is I can’t stand green veggies. This will help
“There is no fiber on a carnivorous diet, but we can make short chain fatty acids out of amino acids. One of the major ketone bodies is beta hydroxybutyrate, which easily converts to butyrate.”
https://highintensityhealth.com/the-carnivore-diet-shawn-baker-md/
“A low-carb diet increases fecal short-chain fatty acids in feces of obese women following a weight-loss program: randomized feeding trial”
https://www.nature.com/articles/s41598-023-45054-x
“With the direct provision of SCFAs and the growth stimulation of SCFA-producing bacteria, the carnivore diet may bypass pre-existing dysbiosis, which is highly prevalent in the IBD population. (Alsharairi et al., 2021, Parada Venegas et al., 2019 and Kaur et al. 2011).”
https://www.preprints.org/manuscript/202409.0108/v1
Carnivore & Short Chain Fatty Acids
...one argument for fiber is that our gut bacteria makes short chain fatty acids which are feeding our gut lining and keep it healthy. What about that argument? Now some of those short term fatty acids are converted into ketones to nourish the gut lining, but if you’re already in ketosis? So if ketones are produced from short chain fatty acids and that’s beneficial, then isn’t it logical that ketones in the circulation from being in nutritional ketosis or in a ketogenic diet would also be beneficial to these cells?
They can still get to them and in fact the ketones in the circulation are probably even more effective because they’re delivered to every colonosite not just those in which they’re in direct contact with. And this has actually been demonstrated in studies comparing animals - giving short-chain fatty acids and ketones given into the circulation and it’s been shown that the ketones given in the circulation are more effective at treating the inflammation of inflammatory bowel disease. Which might mean the short chain fatty acids aren’t so magical after all!
https://www.youtube.com/watch?v=uaFjb3NBzu4
Why? I pay to take it, only 2g a day, but not sure that it does much. It's more a prEbiotic than anything.