NO FIBRE! (maybe)
Not the question you asked but just to aware you of the flipside. The common perception and accepted theory is of course opposite to what was found in this study. I personally have been encouraging people to consider all the angles on this for decades now. I believe fibre has the potential to do damage to your innards by basically scraping the good bacteria and cilia away in your GI tract.
I only ever ask people to consider this side of it but some people get very emotional and confirmation bias rears it's head, I'm sure y'all can imagine some of the heated discussions...
AIM: To investigate the effect of reducing dietary fiber on patients with idiopathic constipation.METHODS: Sixty-three cases of idiopathic constipation presenting between May 2008 and May 2010 were enrolled into the study after colonoscopy excluded an ...
www.ncbi.nlm.nih.gov
See just like how we respond to gear, each persons bowels are different.
Without fibre no matter how much water I drink, I will be constipated.
If I only use certain fibres, like oats, beans, but not psyllium I will be constipated.
I believe it’s because without psyllium fibre, my digestive system moves slower and removes more water thereby causing constipation.
I asked my surgeon if fibre would damage my intestines. He laughed. This guy now has 30 years of education backing him, his speciality is ocolonogy, all he does is repair and treat the digestive system. He has partaken and ran over 25 studies.
Now I think you can over do it. Plus you need to increase your water intake or you will constipate.
I’m not sure if too much fibre will remove too much bacteria, maybe it clears the bowels too efficiently?
Or if injesting too much fibre will cause damage, it might.
Like everything I believe there is moderation.
After a couple of years, I really have my digestive tract down pat.
2 scoops of fibre a day spread out, 1 digestive enzyme with breakfast and a couple times a week a probiotic.
If I follow this, my digestive system is top notch, no bad gas, no upset stomach, no heartburn or bloating.
Mind you simple things like alcohol and upset your system, or changes in diet.
I figure use whatever works for you.
Btw, my mom can’t use fibre suplements, she bungs up. It really helped my wife though.