Fiber: The Gastrointestinal Protocol
Less than 5% of American adults meet the recommended daily intake for dietary fiber. It is the missing variable in most metabolic disease models.
Soluble vs Insoluble
Soluble Fiber: Dissolves in water to form a gel-like substance. It slows digestion, attenuates blood glucose spikes, and binds to cholesterol in the gut. Found in oats, beans, apples, and psyllium.
Insoluble Fiber: Does not dissolve. It adds bulk to the stool and accelerates transit time through the colon. Found in wheat bran, nuts, and cauliflower.
The Slow-Ramp Protocol
A sudden transition from 10g/day to 40g/day will result in severe gastrointestinal distress (bloating, gas, cramping).
Protocol: Increase intake by no more than 3-5g every 3 days. Ensure water intake scales linearly with fiber intake.
Generate Ramp ScheduleNext Steps
Understand the intersection of fiber and appetite in our Satiety Index Analysis.