Video

Transcript

all right in this video we’re gonna

answer the question will fiber bump you

out of ketosis okay I get this all the

time first of all let’s talk about what

a fiber is a fiber is actually a

carbohydrate however it has no effect on

blood sugars or insulin so it’s low on

the glycemic index okay fiber basically

feeds your microbes your bacteria in

your gut and your microbes then give you

back butyrate or butchart acid which

then feeds the colon cells energy so the

colon cells actually take that and they

use it as food to function correctly

also butyrate helps blood sugars so it

can help lower insulin indirectly so it

does have a positive impact on your

blood sugars so when I say it has no

effect on the blood sugars I’m talking

about it has an indirect effect down the

road okay alright so here’s the problem

with fiber it can cause retention of

fluid some fibers are soluble some

fibers are insoluble and basically

certain fibers tend to gel and that can

actually expand in your gut and you can

feel like your belly swelling like you

gained fat but actually it’s just water

weight okay now if you have SIBO small

intestinal bacterial overgrowth I’ve put

a link down below this is interesting

because this condition is a situation

where you have microbes growing in the

small intestine where they should be

growing in the large intestine if you

consume fiber especially large amounts

of fiber and feed these microbes you

will get some pretty severe gas you

might really feel distended and bloated

and feel like you just gained so much

weight just realize that’s gas not

necessarily water weight but it’s gas

okay so if you get worse on too much

fiber then check for SIBO I have a video

on it so in certain individuals

especially if they have a history of

antibiotics have damage in their colon

and so if they do too much fiber it

irritates them so we have all these

different

actions that can occur with fiber it

could be past damage with your digestive

tract it could be that you don’t have

the microbes to handle the fiber and you

have to go slowly so you really just

want to test the waters and see how your

body reacts to fiber in general I always

recommend seven to ten cups of salad or

vegetables per day now I recommend the

salad be raw but the cruciferous

vegetables and some other vegetables

like onions for example saute or

slightly cook those because that way

they are easier to digest you wouldn’t

want to consume raw Brussels sprouts

because it can be really hard on the

system your body just can’t assimilate

that but maybe sometimes kale will be

fine or a cabbage in a salad but for

myself I cannot do broccoli raw so test

the waters if you feel good with a large

amount of vegetables then you’re fine if

you don’t cut back slowly get into this

but if you start gaining weight on

vegetables we know it’s water weight

okay now will this extra water weight in

this bloating knock out of ketosis

potentially it could temporarily but

it’s not from the carbohydrates it’s

just from the stress of feeling bloated

now when you look in the back of the

label

nutritional facts you’ll see that some

foods have carbohydrates okay and then

some foods have fiber you just basically

conduct the fiber from the total carb to

get your net carb and that’s what you’re

operating off of when you’re doing

ketosis where you want to keep your

carbs to 20 to 50 grams or less I don’t

recommend counting the vegetable

carbohydrates okay I don’t recommend

counting the salad we want you to

increase that because there’s so much

fiber and it has barely any effect on

your blood Sugar’s I would not worry

about that now some other fibers that I

want to bring up a chicory root which is

inulin isn’t a lot of keto friendly

snacks and chocolate and things like

that then you have something called

fiber yum the name for that is isomalt

Oh oligo saccharides am oh they call it

a fiber but there is some glucose and a

few other sugars in there so it can

spike the sugar a little bit it’s not

just pure fiber and so if you’re gonna

consume this just do very small amounts

occasionally and then you have corn

fiber you want to make sure that this is

non-gmo but they’re starting to use

soluble corn fiber more and more then

you have gar gum which is a thickener in

a lot of different products so realize

that these fibers that are in a lot of

your foods tend to upset your GI tract

simply because the interaction with the

microbes so be careful about doing too

many of these if you’re doing keto

because it can be the reason why you

have either diarrhea or constipation

alright guys thanks for watching if

you’re liking this content please

subscribe now and I will actually keep

you updated on future videos