Gastro-intestinal Health and Fiber

[Batman]

I did a carnivore diet for 3 months as an experiment (mostly steak, ground beef, omelettes). I bet if you asked anyone, especially a dietician, they'd say it gave me constipation right? Nope, the opposite: it removed all bloating, gas, inflammation, and my bowel movements were small, quick, and had zero straining. Best of all, I seemed to lose all the subcutaneous fat around my torso that I've been plagued with for 15+ years.

I have tried all sorts of different fiber. Insoluble fiber from leafy greens seem fine, albeit unnecessary, they make my bowel movements longer and bulker, why is that a good thing again? Granted, soluble fiber from oats and fruits seems do seem to improve my gut health, but that's really the only form of fiber I can tolerate. Any other form of fiber, particularly from beans, grains/wheat/malt, or even beer, gives me tons of gas, bloating, and consipation. Even more strangely, spicey foods give me constipation.

Contrary to what EVERY SINGLE PERSON on earth tells you, low/no fiber does not necessarily cause constipation and in fact can do the opposite. It may depend on your genetics/gut flora of course...but what does this mean? Cearly no one-size-fits-all approach with anything diet related, including fiber.

The obsession with fiber appears to have some evidence to the contrary.

While probiotics/prebiotics, gut flora, and the brain-gut axis as a whole is undoubtedly important, I'm not at all convinced anyone knows what the hell they're talking about and I'm pretty sure it's all BS.

Check out this video for a great lecture on it. Quite revealing. It's truly amazing how in the 2020s we still don't fully understand diet at all. Not saying this guy is 100% right, but just watch it, there are some really interesting data here.





On another note: has anyone else noticed leftists are obsessed with fiber and bowel movements?

 

[Vas Incrementum]

The very fact that the Davos/WEF/UN spin doctors are trying their best to convince us to abstain from eating meat, ought to be enough to convince us that it's good for us.

Well done on losing your belly fat, but did you know that subcutaneous fat isn't considered harmful, only aesthetically displeasing. It's visceral fat that is harmful and more so because it's often well hidden, as the name suggests,deep in and around our muscles and organs. Even slim people with no discernible gut, can have a lot of visceral fat. I only learnt about this recently from Dr Sean O' Malley. It certainly got my attention.

 

[Batman]

Yeah, I know about visceral fat, that the fat that surrounds the organs right? I know that skinny people can be "metabolically" unhealthy and even if they're not visibly "skinnyfat" they might have lots of visceral fat. Would be worth doing some scans to find out if you have a lot.

 

[Unending Powerhouse Match]

Yeah, I know about visceral fat, that the fat that surrounds the organs right? I know that skinny people can be "metabolically" unhealthy and even if they're not visibly "skinnyfat" they might have lots of visceral fat. Would be worth doing some scans to find out if you have a lot.

I've always just thought that belly fat = visceral fat.

 

[Batman]

I've always just thought that belly fat = visceral fat.

Belly fat is subcutaneous, basically the "jiggly" fat that you can pinch.

 

[Rax Moscow]

It may depend on your genetics/gut flora of course...but what does this mean? Cearly no one-size-fits-all approach with anything diet related, including fiber.

The people who I think have the best ideas about diet say that that your diet should be individual, based on your genetics. As I recall, Dr Chris Kresser, who I started following back on the old forum, is big into that theory.

It makes sense, because our bodies react to foods differently. I can eat the same foods as another person, and only one of us will develop diabetes. I sometimes eat more at dinner than my obese friend, and wonder how he gained all that weight. I had some coffee with 2 buddies this morning--it sent me straight to the bathroom as it does every time. They were unaffected.

On another note: has anyone else noticed leftists are obsessed with fiber and bowel movements?

I think it's more to do with their general state of lethargy, passive white collar type work, and lack of exercise which leads to a lot of problems with digestion, health, weight and things like "Irritable Bowel Syndrome."

A leftist is more likely to be highly educated (sitting in a classroom all day for several years longer than typical) or having a passive job in the service or government sector and likely plays a lot of vidya and watches pornography and has overall poor health. I have a leftist friend who is young and in decent shape (slightly overweight) but with a severe case of "IBS"

What were some drawbacks of the carnivore diet? What are you doing now after the trial period? Do you think an omnivore diet with daily meat/protein servings is better (I'm suspicious of all these narrowly defined diets) ? How much weight did you lose, or was it more asthetic (I have the same stubborn belly fat).

 

[Batman]

What were some drawbacks of the carnivore diet? What are you doing now after the trial period? Do you think an omnivore diet with daily meat/protein servings is better (I'm suspicious of all these narrowly defined diets) ? How much weight did you lose, or was it more asthetic (I have the same stubborn belly fat).

The main drawback is that it's not fun, and not sustainable for most people. The other issue is similar to keto, these very low carb diets lead to more "stable" energy levels which I actually don't like. I'd rather have some peaks and valleys, for instance loading up on an oats/fruits/protein before the gym, or eating a heavy, moderate carb meal in the evening (sometimes I'll even eat a few bowls of healthy cereal 1-2 hrs before bed) which helps me wind down and get to sleep. With carvivore or keto your energy levels are more flat and it's not great for lifting weights.

Beyond that, it's boring. I like steak and eggs but they get old fast. Sometimes I wanna wind down, watch a movie and munch on some snacks (Boulder Canyon chips and a greek yogurt french onion dip for instance) but on carnivore or even keto your "snacking" options are extremely limited.

I lost about 20 lbs over the course of 6 months and if i remember correctly the first 3 months I mostly just did keto-OMAD, then did carnivore the last 3. I did not weight train at all during that time (during Covid, no gyms open) except for nature jogs and some stuff like planks, pushups, stretches, etc. So, I did end up losing some muscle, but not as much as you'd think especially from not training. The weight I lost was definitely mostly fat, and while you cannot spot-target fat loss I did seem to lose a substantial amount of fat around my torso region.

I gradually returned to a more normal diet and kept jogging and started doing weight training again. I was actually in the best shape of my life 1 year after doing carnivore because I started from relatively low bodyfat (and presumably good metabolic health). I slowly gained about 15 lbs and most of that was lean mass, very little fat. Either way, I was pretty ripped, my arms were quite vascular, had good pecs that didn't look like preteen breasts, and I was close to having a 6pack, at best it was more like a 4pack though.

Not sure if I'll go back to it. I am also losing interest in fasting and even IM fasting because it doesn't seem sustainable and I eventually end up over eating once I lose the weight because I end up getting quite hungry for several days or weeks at a time.

I am a firm believer in simplifying diet. Don't track macros or even calories, just do "intuitive eating" and avoid processed junk. Eat whatever makes you feel good after and just try not to overindulge. Discipline is really the key here, you just need to be mindful of what you eat, and how much. You can do a body recomp which is basically gaining muscle with very minimal fat (possibly even losing fat but it takes a LONG time. It takes patience, consistency, and tremendous discipline, but I'm a firm believer in it, as that's essentially what i WAS doing after carnivore and like I said, I was in the best shape of my life.

 

[bubs]

I'm going to give the carnivore diet a try for 30 days here in January. I have developed ostero arthritis over last 15 years and also recently been diagnosed with ulcerative colitis/potentially Crohn's. So looking to see if it can help with inflamation and GI issues. I eat a fairly healthy diet already, greatly reduced process foods and sugar over the last year or so, but haven't noticed any changes to my arthritis and recent colonoscopy showed worse GI issues than a year prior. Also, I'd love to get to a "flat" energy level. Right now, I have insane energy for the about 3-4 hrs. after I'm awake (which is new to me just in last 5 years or so), then I crash hard for about 3-4 hrs mid day...then level out to a good place for remainder of the day/evening.

 

[Steady Hands]

As the post Fermented Food & it's Health Benefits is in the Ladies Lounge, we can continue the discussion here for the sake of the male contributors.

There is compelling evidence to indicate a strong link between gut health, mood, and broader mental health.

With the increasing data available on the importance of individualized healthcare, I am not offering specific medical advice to anyone; rather, I encourage members to consider how this information can be used to inform their own knowledge, personal dietary intentions, and related behaviours.

One paper on the topic [PDF]: Distinguishing the causative, correlative and bidirectional roles of the gut microbiota in mental health

Example figure:

Fig. 1: Schematic of two competing perspectives on the role of the gut microbiota in mental health.

A page summarizing the above article: Evidence grows that gut microbes shape mental health, opening doors for new therapies

Nearly one in seven people live with a mental health disorder, making it one of the world's most pressing health challenges. Yet despite available treatments, most people still lack access to effective care.

Now, researchers from the University of South Australia are exploring the connections between the gut and the brain to decipher their role in mental health and well-being.

Examining the growing evidence that the gut and the brain are deeply connected, their review presents the strongest proof yet that changes in a person's gut microbiome can directly affect their brain chemistry.

The review, published in Nature Mental Health, found:

• Strong causal evidence that gut microbes can change brain chemistry, stress responses and behaviors in animal models.
• Disrupted gut patterns in conditions like depression and schizophrenia.
• Early trials of probiotics, diet changes, and fecal microbiota transplants improve mood and anxiety.
• Psychiatric medications can change the microbiome, demonstrating the gut-brain connection.

Lead author and Ph.D. candidate, UniSA's Srinivas Kamath, says the gut could hold the key to improving mental health worldwide.

"The gut–brain connection is one of the most exciting frontiers in mental health research," says Kamath.

"We already know that the trillions of microbes in our digestive system talk to the brain through chemical and neural pathways, affecting our mood, stress levels and even cognition.

"But the big question is whether changes in gut bacteria actually drive mental illness or mirror what's happening elsewhere in the body."

Globally, mental health disorders affect nearly 970 million people, with depression and anxiety ranking among the leading causes of disability. Yet up to one-third of patients do not respond to current medications or therapies, highlighting the need for new and accessible treatments.

"There's a growing awareness that lifestyle factors such as diet, stress, and environment can shape both gut bacteria and mental well-being," says co-researcher Dr. Paul Joyce.

"If we can prove that gut bacteria play a direct role in mental illness, it could transform how we diagnose, treat, and even prevent these conditions.

"Microbiome-based therapies such as probiotics, prebiotics or tailored diets may offer accessible, safer, low-cost and culturally adaptable options that complement existing care."

The researchers say future studies must track gut changes over time and include more diverse, larger populations, to better understand how diet, environment and culture shape the gut–brain connection.

"Clinical trials should move beyond small, short-term studies and instead test whether microbiome-based therapies can deliver lasting benefits, especially when combined with existing treatments," Dr. Joyce says.

"By unlocking the gut's role in mental health, we can develop practical, scalable tools for prevention and care, giving clinicians and patients new options to manage well-being.

"Mental health doesn't start and end in the brain. It's a whole-body issue—and the gut may be the missing piece of the puzzle."

Another review lists some clinical trials -

Tested interventions [PDF]: The Bidirectional Relationship Between the Gut Microbiome and Mental Health: A Comprehensive Review

Abstract

The gut microbiome plays a fundamental role in mental health, influencing mood, cognition, and emotionalregulation through the gut-brain axis. This bidirectional communication system connects thegastrointestinal and CNS, facilitated by microbial metabolites, neurotransmitters, and immune interactions.Recent research highlights the association between gut dysbiosis and psychiatric disorders, includinganxiety, depression, and stress-related conditions. Key findings indicate that altered microbial diversity,decreased short-chain fatty acid (SCFA) production, and increased neuroinflammation contribute to mentalhealth disturbances. This paper explores the mechanism linking the gut microbiome to brain function,including microbial neurotransmitter synthesis, vagus nerve signaling, and hypothalamic-pituitary-adrenal(HPA) axis modulation. Additionally, it evaluates the potential of microbiome-targeted interventions, suchas probiotics, prebiotics, dietary modifications, and fecal microbiota transplantation (FMT), in alleviatingpsychiatric symptoms. Microbiome sequencing and bioinformatics advances further support thedevelopment of personalized microbiome-based mental health interventions. Despite promising evidence,challenges such as inter-individual variability, methodological inconsistencies, and the need for longitudinalstudies remain. Future research should focus on standardizing microbiome assessment techniques andoptimizing therapeutic applications. Integrating precision psychiatry with microbiome-based diagnosticsholds immense potential in transforming mental health treatment.

Table 1 from the above. Microbiome-targeted therapeutic approaches in mental health



More on Polyphenols: The role of polyphenols in modern nutrition

Polyphenols are found in plant‐based foods and beverages, notably apples, berries, citrus fruit, plums, broccoli, cocoa, tea and coffee and many others. There is substantial epidemiological evidence that a diet high in polyphenol‐rich fruit, vegetables, cocoa and beverages protects against developing cardiovascular disease and type 2 diabetes. The absorption and metabolism of these compounds have been well described and, for many, the gut microbiota play a critical role in absorption; taking into consideration the parent compound and the metabolites from colon bacteria catabolism, more than 80% of a dose can be absorbed and ultimately excreted in the urine. Common polyphenols in the diet are flavanols (cocoa, tea, apples, broad beans), flavanones (hesperidin in citrus fruit), hydroxycinnamates (coffee, many fruits), flavonols (quercetin in onions, apples and tea) and anthocyanins (berries). Many intervention studies, mechanistic in vitro data and epidemiological studies support a role for polyphenols against the development of chronic diseases. For example, flavanols decrease endothelial dysfunction, lower blood pressure and cholesterol, and modulate energy metabolism. Coffee and tea both reduce the risk of developing type 2 diabetes, through action of their constituent polyphenols. Despite extensive research, the exact mechanisms of action of polyphenols in the human body have not been decisively proven, but there is strong evidence that some targets such as nitric oxide metabolism, carbohydrate digestion and oxidative enzymes are important for health benefits. Consumption of polyphenols as healthy dietary components is consistent with the advice to eat five or more portions of fruit and vegetables per day, but it is currently difficult to recommend what ‘doses’ of specific polyphenols should be consumed to derive maximum benefit.

Also, Omega-3 fatty acids have been linked to greater microbial gut diversity, among other benefits (lowering inflammation, improving heart health etc).

See: Associations among Dietary Omega-3 Polyunsaturated Fatty Acids, the Gut Microbiota, and Intestinal Immunity. Abstract:

Omega-3 polyunsaturated fatty acids (omega-3 PUFAs), which are essential fatty acids that humans should obtain from diet, have potential benefits for human health. In addition to altering the structure and function of cell membranes, omega-3 PUFAs (docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), alpha-linolenic acid (ALA), and docosapentaenoic acid (DPA)) exert different effects on intestinal immune tolerance and gut microbiota maintenance. Firstly, we review the effect of omega-3 PUFAs on gut microbiota. And the effects of omega-3 PUFAs on intestinal immunity and inflammation were described. Furthermore, the important roles of omega-3 PUFAs in maintaining the balance between gut immunity and the gut microbiota were discussed. Additional factors, such as obesity and diseases (NAFLD, gastrointestinal malignancies or cancer, bacterial and viral infections), which are associated with variability in omega-3 PUFA metabolism, can influence omega-3 PUFAs–microbiome–immune system interactions in the intestinal tract and also play roles in regulating gut immunity. This review identifies several pathways by which the microbiota modulates the gut immune system through omega-3 PUFAs. Omega-3 supplementation can be targeted to specific pathways to prevent and alleviate intestinal diseases, which may help researchers identify innovative diagnostic methods.

---

Final note. The above mainly refers to what can help, although a complete approach also needs to consider what can hurt.

This can include but is not limited to:

• Refined sugar
• Artificial sweeteners (e.g., aspartame, sucralose, saccharin)
• Fried & greasy foods (e.g., Fries, doughnuts)
• Ultra-processed foods
• Refined grains (e.g., white bread, pastries)
• Excessive coffee & spicy foods
• Excessive amounts of high-fat meats, especially factory-farmed meat
• Alcohol

Further reading: Top 15 worst foods for gut health: What to avoid for optimal digestion