I really appreciate this article, so thank you. But I have a few questions that I have been struggling with. Perhaps you could help me out ( in your own time).
1. I have a fairly severe chronic condition that does mean chronic electrolyte and mineral deficiencies. I take supplements and have dietary adjustments to help with that, but my body struggles to absorb nutrients. In addition to this, I also have SIBO, which relapses from time to time. I therefore try to follow a SIBO friendly diet. This really restricts carbohydrates and therefore the fibre.
How can one increase fibre without also increasing carbs?
I read that I should stay around 23% of carbs a day, but at that amount my fibre intake barely reaches 12 grams. I really struggle in knowing what to focus on - or how to find the best solution.
I also find a big correlation between my cycle and constipation. I start experiencing constipation at ovulation and continues until the cycle resets. Almost nothing helps during those weeks. I am on hormonal treatment, but it hasn’t quite stabilized as my body seems to have a hard time absorbing those too.
Hi Yvette, thank you so much for your kind words and for sharing your story. Since I can’t provide specific medical prescriptions here, I can certainly offer some clinical perspectives on how we navigate these exact challenges in practice:
1. When managing SIBO, the "type" of fiber matters more than the total amount. To get your fiber up without spiking carbs or feeding bacteria in the small intestine, we usually look toward non-fermentable or low-fermentation options, meaning they are usually SIBO-friendly and provide bulk without feeding the bacteria that cause gas.
Focus on PHGG (Partially Hydrolyzed Guar Gum) or Acacia fiber. Chia and flaxseeds are also excellent
2. It’s no coincidence you feel this at ovulation. Progesterone rises then and acts as a muscle relaxant, which slows down gut contractions (transit time). Since you are on hormonal treatment, this luteal slowdown is likely intensified.
3. If your body isn't absorbing nutrients well, bulking up with fiber can sometimes cause more backup. You might find more relief by focusing on prokinetics (like ginger or magnesium) to help the gut sweep itself, especially during the second half of your cycle.
4. Given your mineral deficiencies, it’s worth investigating if your migrating motor complex (the gut’s internal sweep) is underactive. Sometimes, addressing the timing of meals like leaving 4 hours between eating to let the gut sweep itself can be as effective as changing the fiber content itself.
I hope this helps provide some clarity! This is also where individualized assessment really matters, since tolerance and timing can vary a lot from person to person, especially with overlapping conditions.
I really appreciate this article, so thank you. But I have a few questions that I have been struggling with. Perhaps you could help me out ( in your own time).
1. I have a fairly severe chronic condition that does mean chronic electrolyte and mineral deficiencies. I take supplements and have dietary adjustments to help with that, but my body struggles to absorb nutrients. In addition to this, I also have SIBO, which relapses from time to time. I therefore try to follow a SIBO friendly diet. This really restricts carbohydrates and therefore the fibre.
How can one increase fibre without also increasing carbs?
I read that I should stay around 23% of carbs a day, but at that amount my fibre intake barely reaches 12 grams. I really struggle in knowing what to focus on - or how to find the best solution.
I also find a big correlation between my cycle and constipation. I start experiencing constipation at ovulation and continues until the cycle resets. Almost nothing helps during those weeks. I am on hormonal treatment, but it hasn’t quite stabilized as my body seems to have a hard time absorbing those too.
Thank you
Hi Yvette, thank you so much for your kind words and for sharing your story. Since I can’t provide specific medical prescriptions here, I can certainly offer some clinical perspectives on how we navigate these exact challenges in practice:
1. When managing SIBO, the "type" of fiber matters more than the total amount. To get your fiber up without spiking carbs or feeding bacteria in the small intestine, we usually look toward non-fermentable or low-fermentation options, meaning they are usually SIBO-friendly and provide bulk without feeding the bacteria that cause gas.
Focus on PHGG (Partially Hydrolyzed Guar Gum) or Acacia fiber. Chia and flaxseeds are also excellent
2. It’s no coincidence you feel this at ovulation. Progesterone rises then and acts as a muscle relaxant, which slows down gut contractions (transit time). Since you are on hormonal treatment, this luteal slowdown is likely intensified.
3. If your body isn't absorbing nutrients well, bulking up with fiber can sometimes cause more backup. You might find more relief by focusing on prokinetics (like ginger or magnesium) to help the gut sweep itself, especially during the second half of your cycle.
4. Given your mineral deficiencies, it’s worth investigating if your migrating motor complex (the gut’s internal sweep) is underactive. Sometimes, addressing the timing of meals like leaving 4 hours between eating to let the gut sweep itself can be as effective as changing the fiber content itself.
I hope this helps provide some clarity! This is also where individualized assessment really matters, since tolerance and timing can vary a lot from person to person, especially with overlapping conditions.
This is amazing! I appreciate it and will look into all of this.