Everyone’s been told fiber is “essential.” It isn’t. It’s not a...
Sama Hoole@SamaHoole
22 views
Nov 24, 2025
~2 min read
1
Everyone’s been told fiber is “essential.”
It isn’t.
It’s not a miracle nutrient. It's just sawdust.
And for many, it makes things worse.
Here are 6 of the biggest fiber myths, and what the science actually says. 🧵
It isn’t.
It’s not a miracle nutrient. It's just sawdust.
And for many, it makes things worse.
Here are 6 of the biggest fiber myths, and what the science actually says. 🧵
2
1. 🚫 Myth: Fiber is an essential nutrient
Fact: There’s no such thing as a fiber deficiency disease.
❌ Net negative: Excess fiber blocks absorption of key minerals (iron, zinc, calcium, magnesium).
It’s not only not a nutrient. It’s literally an anti-nutrient.
Fact: There’s no such thing as a fiber deficiency disease.
❌ Net negative: Excess fiber blocks absorption of key minerals (iron, zinc, calcium, magnesium).
It’s not only not a nutrient. It’s literally an anti-nutrient.
3
2. 🚽 Myth: Fiber fixes constipation
Fact: It only bulks stool.
❌ Net negative: Extra bulk can worsen constipation, IBS, and hemorrhoids.
If you have a traffic issue, why would you fix it by adding more cars?
That’s why this study shows constipation resolving only when fiber was removed altogether.
Fact: It only bulks stool.
❌ Net negative: Extra bulk can worsen constipation, IBS, and hemorrhoids.
If you have a traffic issue, why would you fix it by adding more cars?
That’s why this study shows constipation resolving only when fiber was removed altogether.
4
3. 🧬 Myth: Fiber prevents colon cancer
Fact: Large studies show no consistent protection.
❌ Net negative: Fermentation of certain fibers produces carcinogens like acetaldehyde & secondary bile acids.
Fact: Large studies show no consistent protection.
❌ Net negative: Fermentation of certain fibers produces carcinogens like acetaldehyde & secondary bile acids.
5
4. Myth: Fiber lowers cholesterol safely
Fact: It binds bile acids, lowering lab numbers.
❌ Net negative: This also strips fat-soluble vitamins (A, D, E, K) & disrupts hormone balance.
Fact: It binds bile acids, lowering lab numbers.
❌ Net negative: This also strips fat-soluble vitamins (A, D, E, K) & disrupts hormone balance.
6
5. 🍽️ Myth: Fiber improves satiety
Fact: It creates mechanical fullness, not true fuel.
❌ Net negative: “Stuffed but unfueled” → more cravings & overeating later.
The only thing that gives you satiety is granting the body the energy it needs. This is an issue here, because humans are extremely limited at metabolising fiber for energy.
Fact: It creates mechanical fullness, not true fuel.
❌ Net negative: “Stuffed but unfueled” → more cravings & overeating later.
The only thing that gives you satiety is granting the body the energy it needs. This is an issue here, because humans are extremely limited at metabolising fiber for energy.
7
6. 🧪 Myth: Fiber detoxes the body
Fact: Detox is handled by liver & kidneys.
❌ Net negative: Fiber fermentation can increase endotoxins & gut inflammation.
Fact: Detox is handled by liver & kidneys.
❌ Net negative: Fiber fermentation can increase endotoxins & gut inflammation.
8
So what does fiber actually do?
✅ Feeds bacteria (with gas & bloating as byproducts)
✅ Increases stool weight
✅ Helps cereal companies market “heart healthy” boxes
✅ Keeps the toilet paper industry thriving
✅ Turns your gut into a fermentation tank
✅ Gives dieticians something to talk about when they run out of real science
✅ Provides the illusion of satiety while leaving you undernourished
✅ Creates more bathroom trips than gym trips
✅ Guarantees you’ll hear “but what about fiber?” every time you mention carnivore
✅ Feeds bacteria (with gas & bloating as byproducts)
✅ Increases stool weight
✅ Helps cereal companies market “heart healthy” boxes
✅ Keeps the toilet paper industry thriving
✅ Turns your gut into a fermentation tank
✅ Gives dieticians something to talk about when they run out of real science
✅ Provides the illusion of satiety while leaving you undernourished
✅ Creates more bathroom trips than gym trips
✅ Guarantees you’ll hear “but what about fiber?” every time you mention carnivore
9
Next time you hear “you need more fiber,” ask:
Where’s the deficiency disease?
Where’s the actual protection?
Where’s the benefit that isn’t marketing?
Spoiler: you won’t find it.
RT to save someone from another box of bran flakes.
Where’s the deficiency disease?
Where’s the actual protection?
Where’s the benefit that isn’t marketing?
Spoiler: you won’t find it.
RT to save someone from another box of bran flakes.
10
For a deeper dive into the myth of fiber, check out the article I wrote demolishing the veggie lie.
fitawakening.co.uk/2023/06/13/veg…
fitawakening.co.uk/2023/06/13/veg…