Carnivore Diet – What They Don’t tell you about Fiber

Carnivore Diet – What They Don’t tell you about Fiber

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so eating carnivore style or eating Kido is gonna destroy your digestive system right totally wrong okay and there’s some very very legitimate science to back this up now I was a skeptic at first too okay when I first looked at the keto diet or when I first looked at even the Cara Moore diet which is where you only eat meat I thought how on earth are you ever going to be able to have a bowel movement like what’s gonna happen your digestive system is it’s just gonna like self-destruct and you have no fiber right and it’s a common battle people that are on keto have to talk to people that just think it’s crazy because there’s no fiber well now there’s some pretty interesting research out there that we can point to to show that it’s the opposite of what people think fiber might actually be causing a bigger problem so we’re gonna break it all down we’re gonna talk about carnivore and we’re gonna talk about very low carb keto that doesn’t have a whole lot of fiber okay I want to make sure you hit that red subscribe button then go ahead and hit that Bell icon there now you turn on notifications so you know whenever I post a new video or do a live broadcast to help coach you a little bit alright so the first thing you want to look at is this study so this was published in the world Journal of Gastroenterology took a look at 63 participants that had idiopathic constipation which means they were dealing with constipation irritable bowel syndrome they were just dealing with all kinds of gastrointestinal issues this is so wild and mean look at this okay so these 63 participants they said hey we want you to go ahead and reduce fiber either all the way or just reduce it significantly or reduce it however much you feel so a good number of people reduced it down to zero because they really wanted to test it another good portion of people reduced it significantly but not to zero and another group of people for religious reasons or her other reasons didn’t reduce it at all so what this study was overall measuring was constipation it was looking at bleeding it was looking at abdominal bloating and discomfort and a couple of other things like how frequency the bowel movements and things like that so after six months here’s what’s interesting they found that 41 participants ended up being zero fiber and stuck with it because they felt the best that way okay then we had 16 participants that stayed with reduced fiber and six participants that went ahead and kept high-fiber because again they had to well when we start looking at the instances of bloating and the bowel movements it is undeniably clear what is going on and I’ve put together a fun analogy with this it’s gonna help make some more sense too but they found that when it came down to bowel movements those that went down to zero fiber went from having one bowel movement every three point seven five days to having one bowel movement every day that is a huge improvement now when you look at the reduced fiber side of things not the zero but just the reduced they went from having one bowel movement roughly every four days to having one bowel movement every one point nine to two days still a huge improvement but not as big of an improvement as if you went zero fiber what about bloating the zero fiber group had zero goose egg percentage of people complaining about bloating the reduced fiber had 31% instances of bloating and guess what the traditional higher fiber group a hundred percent still bloated I mean that’s so clear so then we have to start looking at what’s going on like fiber supposed to be good for us and don’t get me wrong fiber has its place but if you’re dealing with constipation and digestive issues already maybe it’s not the answer okay so we have to look at it like a traffic jam let’s take for instance we have a just a busy highway I live in your LA so we’ve got lots of busy freeways right and I just envisioned this the 405 interchange just packed right now I want you to imagine that that’s like your colon just jammed and you’re constipated you’re plugged up well adding fiber adds bulk that’s the whole purpose oh you’re adding more bulk it’s gonna push things through so when in any kind of traffic theory does it make sense to improve traffic by adding more cars no it’s gonna make it worse so by adding fiber they had an increase right and this particular study found that those that were on the high fiber ended up having a bowel movement on average once every six days okay that’s not very good when you add in fiber it got worse now I want you to think of this too we have to look at how this is affecting the gut from an inflammation standpoint which I’ll talk about in a second okay we have a huge inflammation modulating effect when we reduce some of the fiber in the gut so what happens is the gut seat gets a chance to heal and we have less inflammation in the gut chronic or that constipation is more of an issue with inflammation than anything else so I want you to imagine this same freeway loads of cars and you’ve got cars coming in on the on-ramp making it worse now the construction workers just put cones through the middle of the two outside lanes telling people up these lanes can’t really go in them anymore that’s like inflammation on the outside of your your wall your wall if your colon we now have inflammation so now you can’t really use that so you just made your pathway even smaller because of inflammation so what we have to look at is sort of how short chain fatty-acids and eating animal products actually helps this now I’m saying this with a grain of salt from somewhat of an unbiased perspective to be completely honest because I still eat my fiber but I have a healthy digestive system not everyone is in the situation that I’m in but five percent of the daily energy we get comes from short chain fatty acids which are a result of eating animal fats and even some animal proteins if believe it or not it’s not the fiber now I will say by the way like people always okay what if I want some snack and I would normally snack on fiber or something like that just making a mention here if you’ve never had a chomps beef stick before I highly recommend that that’s a good snack to be able to have that’s clean it’s non-gmo project verified and honestly I just wanted to take an opportunity during this video to shout them out because it’s a perfect opportunity to so by the way down below in the description there is a link to check out chomps and get your hands on some of these beef sticks that are perfect for the carnivore diet perfect for keto perfect to get a snack that’s not gonna mess up your digestive system so highly recommend you check them out there’s also a special discount down below for anyone that watches my videos down in the description so after you watch this video please do go check them out ok so what’s happening is we have these things called short chain fatty acids and these short chain fatty acids are a byproduct of these animal fats like I talked about well short chain fatty acids feed the gut lining they feed the cells of our intestinal tract and actually heal it so these short chain fatty acids believe it or not get turned into ketones and the ketones have the inflammation modulating effects that feed the intestines now there’s a study that’s published in the journal Nature that found that the animal eaters or people that aren’t on a plant-based diet have significantly higher levels of short chain fatty acids that he’ll and feed the gut compared to plant-based diets that’s kind of interesting they’re okay because a plant-based thought you would think would be great for the gut but not necessarily when it comes down to an inflammation standpoint when it comes to an idiopathic constipation or irritable bowel syndrome kind of situation so what we have to figure out here is okay if we’re on a low-carb diet we’re already having inflammation modulating effects but we’re also having it affecting at the source like within the gut itself within the intestinal tract so when you look at humans humans have what’s called a smaller cecum which means that we’re not designed to be taking in like bulbous amounts of bulk through our colon animals that eat a lot of plants have a larger cecum now I know this is going to be kind of graphic for a second to explain but if you look at say maybe like a 15 20 25 pound dog or coyote or something like that their fecal matter is going to be much bigger in diameter than it would be to a human that is much heavier right so it’s like a 200-pound human is going to have probably the same fecal diameter as like a 25 pound coyote or because they’re eating both a combination of like meat and plants and things like that the point is is that when you’re consuming a lot of plants you’re usually an animal that can handle that we’re not designed to consume a ton of fiber so it usually backs us up more so really it’s kind of wild most the things that we’re dealing with with irritable bowel syndrome are related to inflammation now which came first being sick and inflamed from sugar and things like that or literally too much damage at the source with the intestinal tract so when you look at this study from the World Journal of Gastroenterology and you’re you really dive into the details and look beyond just the abstract parts of this scientific literature you can really see that the carnivore diet could work especially for digestive health digestive benefits so you’re not going to be constipated if anything things are probably gonna get turned around and once again this isn’t an endorsement of any specific diet this is just the cold hard truth so as always do you keep it locked in on my videos and if you can please do check out Thompson even if you don’t really want them just check them out just to at least support this channel as always I’ll see you in the next video

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Carnivore Diet - What They Don't tell you about Fiber

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Special Thanks to my team and Nicholas Norwitz – Oxford Ketone PhD Researcher and Harvard Med Student – for working diligently on research as well!

Study – World Journal of Gastroenterology

63 cases of idiopathic constipation were enrolled into the study

Patients were asked to go on a no fiber diet for 2 weeks

Thereafter, they were asked to reduce the amount of dietary fiber intake to a level that they found acceptable

Dietary fiber intake, symptoms of constipation, difficulty in evacuation of stools, anal bleeding, abdominal bloating or abdominal pain were recorded at 1 and 6 months

The median age of the patients (16 male, 47 female) was 47 years

At 6 months, 41 patients remained on a no fiber diet, 16 on a reduced fiber diet, and 6 resumed their high fiber diet for religious or personal reasons

Patients who stopped or reduced dietary fiber had significant improvement in their symptoms while those who continued on a high fiber diet had no change

Of those who stopped fiber completely, the bowel frequency increased from one motion in 3.75 days to one motion in 1.0 day

Those with reduced fiber intake had increased bowel frequency from a mean of one motion per 4.19 days to one motion per 1.9 days on a reduced fiber diet

Why This Is

The researchers speculated that there may be a disconnect between what the layman classifies as constipation and how it should be treated, and what constipation actually is

Most people define constipation as failing to pass stool – and what we’re told is that if we make more poop (by adding more fiber to the diet and bulking things up), it will be easier to “go”

However, here, the researchers speculate that the role of fiber in constipation is like merging cars in heavy traffic

If there’s a jam, adding more cars doesn’t clear up the congestion – so adding more fiber and increasing the volume and bulk of poop wouldn’t necessarily make it easier to go

Traffic Analogy:

The only way to alleviate slow traffic would be to decrease the number of cars and to evacuate the remaining cars quickly – adding more cars would only worsen congestion

In patients with idiopathic constipation and a colon packed with feces, reduction in dietary fiber would reduce fecal bulk and volume and make evacuation of the smaller and thinner feces easier

Adding dietary fiber would only add to the bulk and volume and thus make evacuation even more difficult.


It’s often stated (even in physiology textbooks) that bulking agents improve peristalsis*, there is no proof of this in practice nor experimentally

Regardless of the food ingested, small intestinal and right mid colonic contents are fluid and all indigestible dietary fiber is suspended therein

Dietary fiber, therefore, cannot act as solid boluses for the initiation of peristalsis – in fact, dietary fiber has been shown to inhibit peristalsis and hold up gaseous expulsion in human experiments

Dietary fiber is also associated with increased bloatedness and abdominal discomfort – insoluble fiber has been reported to worsen the clinical outcome of abdominal pain and constipation

Manipulating Bacteria

More than 1000 types of bacteria in our gut but over 90% come from either bacteroides or firmicutes

You can get changes in the gut within a single day and bacteroides are associated with weight loss AND are associated with keto diets

We can’t change our gut bacteria, but we can change our diet, which permits weight loss, which is associated with a change in gut bacteria

Nicholas Norwitz – Oxford Ketone PhD Researcher and Harvard Med Student: z

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