# High-fiber diet ("Good For You") vs. plain old regular pooping vs. diarrhea. Why is fiber special? **URL:** \ **Category:** Factual Questions\ **Created:** [June 29, 2013, 2:42am UTC](https://boards.straightdope.com/t/high-fiber-diet-good-for-you-vs-plain-old-regular-pooping-vs-diarrhea-why-is-fiber-special/662181 "2013-06-29T02:42:14Z")\ **Posts on this page:** 20\ **Page:** 2
**Author:** ![Leo\_Bloom](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/leo_bloom/32/10377_2.png) [@Leo\_Bloom](https://boards.straightdope.com/u/Leo_Bloom)\ **Post date:** [June 30, 2013, 1:43am UTC](https://boards.straightdope.com/t/high-fiber-diet-good-for-you-vs-plain-old-regular-pooping-vs-diarrhea-why-is-fiber-special/662181/21 "2013-06-30T01:43:56Z")
From [that study](http://care.diabetesjournals.org/content/29/4/775.full#xref-ref-8-1), what they ate: Subjects ingested three macronutrient-matched portions of control (white bread) or oat fiber–enriched white bread (enriched with 10.4 g insoluble fiber per portion) per day for 3 days (at breakfast, lunch, and 10:00 P.M.). Fiber enrichment was within the recommended daily range of fiber intake (10). Caloric intake was adjusted by the additional intake of standardized liquid meals (Biosorp; Pfrimmer Nutricia, Erlangen, Germany) to cover metabolic rate and avoid weight loss. To individually adjust energy intake, resting energy expenditure (REE) was determined before the study and multiplied by a factor of 1.5 to adjust for light physical activity. No other meals and only noncaloric drinks (without caffeine) were allowed throughout the study periods. ---
**Author:** ![Leo\_Bloom](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/leo_bloom/32/10377_2.png) [@Leo\_Bloom](https://boards.straightdope.com/u/Leo_Bloom)\ **Post date:** [June 30, 2013, 1:50am UTC](https://boards.straightdope.com/t/high-fiber-diet-good-for-you-vs-plain-old-regular-pooping-vs-diarrhea-why-is-fiber-special/662181/22 "2013-06-30T01:50:13Z")
Uh, just did the math. 10.4 tablespoons of Metamucil a day. ---
**Author:** ![Leo\_Bloom](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/leo_bloom/32/10377_2.png) [@Leo\_Bloom](https://boards.straightdope.com/u/Leo_Bloom)\ **Post date:** [June 30, 2013, 1:55am UTC](https://boards.straightdope.com/t/high-fiber-diet-good-for-you-vs-plain-old-regular-pooping-vs-diarrhea-why-is-fiber-special/662181/23 "2013-06-30T01:55:46Z")
Uh, realized I was an asshole. Ignore above. ---
**Author:** ![Leo\_Bloom](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/leo_bloom/32/10377_2.png) [@Leo\_Bloom](https://boards.straightdope.com/u/Leo_Bloom)\ **Post date:** [June 30, 2013, 2:13am UTC](https://boards.straightdope.com/t/high-fiber-diet-good-for-you-vs-plain-old-regular-pooping-vs-diarrhea-why-is-fiber-special/662181/24 "2013-06-30T02:13:21Z")
No, I’m ok. See [Fiber Guide[/URL many foods (as well as Metamucil) and weights/densities (by implication) [URL=“http://www.metamucil.com/fiber-guide-fruits.php”]food chart](http://www.metamucil.com/fiber-guide-fruits.php) for powdery-crumby foods. Five cups of shredded wheat. Ten potatoes (whoops). Ten oranges (whoops). Etc. ---
**Author:** ![Attack\_from\_the\_3rd\_dimension](https://avatars.discourse-cdn.com/v4/letter/a/b38774/32.png) [@Attack\_from\_the\_3rd\_dimension](https://boards.straightdope.com/u/Attack_from_the_3rd_dimension)\ **Post date:** [June 30, 2013, 3:06am UTC](https://boards.straightdope.com/t/high-fiber-diet-good-for-you-vs-plain-old-regular-pooping-vs-diarrhea-why-is-fiber-special/662181/25 "2013-06-30T03:06:03Z")
A cup of oatmeal is 5.7 grams of fiber, while half a cup of dry roasted peanuts is 9.1? Hot damn. Peanuts for breakfast! ---
**Author:** ![DSeid](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dseid/32/20194_2.png) [@DSeid](https://boards.straightdope.com/u/DSeid)\ **Post date:** [June 30, 2013, 12:29pm UTC](https://boards.straightdope.com/t/high-fiber-diet-good-for-you-vs-plain-old-regular-pooping-vs-diarrhea-why-is-fiber-special/662181/26 "2013-06-30T12:29:49Z")
**Leo** , [this article](http://jn.nutrition.org/content/138/3/439.long) may also be of interest to you. (Albeit it is more focused on the prevention of diabetes rather than the treatment of.) > [@](#): > > A high dietary fiber (DF) intake is emphasized in the recommendations of most diabetes and nutritional associations. It is accepted that viscous and gel-forming properties of soluble DF inhibit macronutrient absorption, reduce postprandial glucose response, and beneficially influence certain blood lipids. Colonic fermentation of naturally available high fiber foods can also be mainly attributed to soluble DF, whereas no difference between soluble and insoluble DF consumption on the regulation of body weight has been observed. However, in prospective cohort studies, it is primarily insoluble cereal DF and whole grains, and not soluble DF, that is consistently associated with reduced diabetes risk, suggesting that further, unknown mechanisms are likely to be involved. Recent research indicates that DF consumption contributes to a number of unexpected metabolic effects independent from changes in body weight, which include improvement of insulin sensitivity, modulation of the secretion of certain gut hormones, and effects on various metabolic and inflammatory markers that are associated with the metabolic syndrome. … It must be noted that psyllium is soluble fiber. ---
**Author:** ![WhyNot](https://avatars.discourse-cdn.com/v4/letter/w/c77e96/32.png) [@WhyNot](https://boards.straightdope.com/u/WhyNot)\ **Post date:** [June 30, 2013, 2:01pm UTC](https://boards.straightdope.com/t/high-fiber-diet-good-for-you-vs-plain-old-regular-pooping-vs-diarrhea-why-is-fiber-special/662181/27 "2013-06-30T14:01:19Z")
> [@DSeid](#): > > It must be noted that psyllium is soluble fiber. Psyllium has \*both \*soluble (70%) and insoluble (30%) fiber. [QUOTE=[http://www.metamucil.com/hcp/faqs.php](http://www.metamucil.com/hcp/faqs.php)] Dietary fiber can be divided into two main types: soluble and insoluble. Viscous soluble fiber (such as the kind in Metamucil) forms a viscous gel. Other kinds of soluble fiber (such as the kind in Metamucil Clear & Natural) dissolve completely in water. Insoluble fibers do not form gels and move through the GI tract largely intact. Most fibers are exclusively soluble or insoluble but not a mixture of both types. Psyllium husk is unique because it is rich in viscous soluble fiber (70-80%) and insoluble fiber. In fact, psyllium husk is one of the highest naturally occurring sources of viscous soluble fiber. Both types of fiber are important to a healthy diet. [/QUOTE] [QUOTE=[http://healthyeating.sfgate.com/psyllium-provide-insoluble-fiber-7737.html](http://healthyeating.sfgate.com/psyllium-provide-insoluble-fiber-7737.html)] Psyllium is composed of about 70 percent soluble fiber, which forms a gel in your intestines, binding to cholesterol and helping to slow digestion. About 30 percent of psyllium is insoluble fiber that contributes bulk to stool and helps to stimulate its movement through your intestinal tract, which improves bowel regularity. [/QUOTE] ---
**Author:** ![DSeid](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dseid/32/20194_2.png) [@DSeid](https://boards.straightdope.com/u/DSeid)\ **Post date:** [June 30, 2013, 2:04pm UTC](https://boards.straightdope.com/t/high-fiber-diet-good-for-you-vs-plain-old-regular-pooping-vs-diarrhea-why-is-fiber-special/662181/28 "2013-06-30T14:04:37Z")
I sit corrected. ---
**Author:** ![Leo\_Bloom](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/leo_bloom/32/10377_2.png) [@Leo\_Bloom](https://boards.straightdope.com/u/Leo_Bloom)\ **Post date:** [June 30, 2013, 3:26pm UTC](https://boards.straightdope.com/t/high-fiber-diet-good-for-you-vs-plain-old-regular-pooping-vs-diarrhea-why-is-fiber-special/662181/29 "2013-06-30T15:26:10Z")
Well hell, that sounds important, the soluble/insoluble. The soluble gives the colon ferment, which the jury is still out for colon cancer. The one for lipid is … which? And the jury is a little more sure that it works. The insoluble is for diabetes, and _this_ jury, at least, is quite sure (I think, _relative to others_) that it works. Give up soluble, give up all that nice water-absorbed poop (I have this image of those Chinese little packets you throw in water and they turn into boats). 1. Sounds right? 2. Insoluble fiber, what with being insoluble and all, can’t be stirred in water and drunk down. So what would be a non-crazy, non-carb-y way of scarfing some? I’m not about to live on nutrient shakes and oat-bread. ---
**Author:** ![DSeid](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dseid/32/20194_2.png) [@DSeid](https://boards.straightdope.com/u/DSeid)\ **Post date:** [June 30, 2013, 3:44pm UTC](https://boards.straightdope.com/t/high-fiber-diet-good-for-you-vs-plain-old-regular-pooping-vs-diarrhea-why-is-fiber-special/662181/30 "2013-06-30T15:44:00Z")
**Leo** , before you get too pessimistic about eating _that much_ fiber … think of the fact that current recommendations generally include about 3 cups of vegetables, 2 cups of fruit, 7 ounces of grains (1 slice of bread or 1 cup of cereal counts as an ounce), and of course some beans, seeds and nuts, and/or animal protein each day. 1 cup of rasberries has over 9 grams of fiber. 1 cup of cooked spinach has 14 grams. A slice of whole grain bread about 3. A cup of Raisin Bran 5, of All Bran 20. Short version is that if one actually eats a variety of real fruits and veggies and whole grain foods each of those fruit, vegetable, and grain servings can easily average 3 to 4 grams a serving which adds up to 36 to 48 grams of fiber a day, over that 30 recommended number. Want to give yourself some insurance? Also buy some chia seeds, flax, hemp, and All Bran Buds or even wheat bran in bulk and make your breakfast each day a cup of Greek yogurt with those and some dried or fresh fruit and maybe some nuts or sunflower seeds mixed in. (Dilute with milk or kefir if it is too thick.) Take your one scoop of Metamucil sometime before dinner. ---
**Author:** ![Broomstick](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/broomstick/32/246_2.png) [@Broomstick](https://boards.straightdope.com/u/Broomstick)\ **Post date:** [June 30, 2013, 5:06pm UTC](https://boards.straightdope.com/t/high-fiber-diet-good-for-you-vs-plain-old-regular-pooping-vs-diarrhea-why-is-fiber-special/662181/31 "2013-06-30T17:06:57Z")
> [@Leo\_Bloom](#): > > 1. Insoluble fiber, what with being insoluble and all, can’t be stirred in water and drunk down. Actually, it can be - you turn it up, suspending the [del]sawdust[/del] insoluble fiber in the water, then drink it down before it settles to the bottom. Or I suppose you could blend it into a smoothie or something. It may not be ideal, but it will work. ---
**Author:** ![Attack\_from\_the\_3rd\_dimension](https://avatars.discourse-cdn.com/v4/letter/a/b38774/32.png) [@Attack\_from\_the\_3rd\_dimension](https://boards.straightdope.com/u/Attack_from_the_3rd_dimension)\ **Post date:** [June 30, 2013, 6:16pm UTC](https://boards.straightdope.com/t/high-fiber-diet-good-for-you-vs-plain-old-regular-pooping-vs-diarrhea-why-is-fiber-special/662181/32 "2013-06-30T18:16:53Z")
> [@Leo\_Bloom](#): > > Well hell, that sounds important, the soluble/insoluble. > > Give up soluble, give up all that nice water-absorbed poop (I have this image of those Chinese little packets you throw in water and they turn into boats). If you’re pooping out boats you should visit your doctor. This may be a sign of a more serious medical condition. ---
**Author:** ![moriah](https://avatars.discourse-cdn.com/v4/letter/m/b2d939/32.png) [@moriah](https://boards.straightdope.com/u/moriah)\ **Post date:** [June 30, 2013, 6:32pm UTC](https://boards.straightdope.com/t/high-fiber-diet-good-for-you-vs-plain-old-regular-pooping-vs-diarrhea-why-is-fiber-special/662181/33 "2013-06-30T18:32:50Z")
If you want a meal with soluble and insoluble fiber, see this post: [http://boards.straightdope.com/sdmb/showthread.php?p=16318220#post16318220](http://boards.straightdope.com/sdmb/showthread.php?p=16318220#post16318220) ---
**Author:** ![Leo\_Bloom](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/leo_bloom/32/10377_2.png) [@Leo\_Bloom](https://boards.straightdope.com/u/Leo_Bloom)\ **Post date:** [June 30, 2013, 6:42pm UTC](https://boards.straightdope.com/t/high-fiber-diet-good-for-you-vs-plain-old-regular-pooping-vs-diarrhea-why-is-fiber-special/662181/34 "2013-06-30T18:42:24Z")
I see Quaker Oats has some [even more mondo-fiber packed cereals](http://www.quakeroats.com/oats-do-more/for-your-heart/cholesterol/remember-your-fiber.aspx) as well. Highest (for both) is “High Fiber Oatmeal To Go” (I’m sure they knew about the pun), with 4 g insoluble 6 g soluble. ---
**Author:** ![Leo\_Bloom](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/leo_bloom/32/10377_2.png) [@Leo\_Bloom](https://boards.straightdope.com/u/Leo_Bloom)\ **Post date:** [June 30, 2013, 6:43pm UTC](https://boards.straightdope.com/t/high-fiber-diet-good-for-you-vs-plain-old-regular-pooping-vs-diarrhea-why-is-fiber-special/662181/35 "2013-06-30T18:43:27Z")
> [@Attack\_from\_the\_3rd\_dimension](#): > > If you’re pooping out boats you should visit your doctor. This may be a sign of a more serious medical condition. Oh no. See above (twice). I’m a very happy pooper, pooping-wise. ---
**Author:** ![Leo\_Bloom](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/leo_bloom/32/10377_2.png) [@Leo\_Bloom](https://boards.straightdope.com/u/Leo_Bloom)\ **Post date:** [June 30, 2013, 6:51pm UTC](https://boards.straightdope.com/t/high-fiber-diet-good-for-you-vs-plain-old-regular-pooping-vs-diarrhea-why-is-fiber-special/662181/36 "2013-06-30T18:51:15Z")
> [@WhyNot](#): > > Psyllium has \*both \*soluble (70%) and insoluble (30%) fiber. [cites about the viscous gelling effect of soluble fiber] Coincidentally enough, I am getting psyched to make a couple of aspics–that is, as used in French, a dish made with gelée–so the jellying properties of aspic (English sense), from pre-made gelatin powder or made at home within a dish from bones, skin, etc. and then clarified, has been on my mind a lot recently. Thanks! ---
**Author:** ![kenobi\_65](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/kenobi_65/32/13178_2.png) [@kenobi\_65](https://boards.straightdope.com/u/kenobi_65)\ **Post date:** [June 30, 2013, 7:21pm UTC](https://boards.straightdope.com/t/high-fiber-diet-good-for-you-vs-plain-old-regular-pooping-vs-diarrhea-why-is-fiber-special/662181/37 "2013-06-30T19:21:13Z")
> [@Attack\_from\_the\_3rd\_dimension](#): > > I think the theory is: > > Cholesterol is used to make bile. > Bile binds soluble fiber. > Bile+fiber gets pooped out of your body. Your body makes more bile from cholesterol, rinse, repeat and tah dah, > You’ve lowered your blood cholesterol. > > Here’s a [weak cite](http://www.ext.colostate.edu/pubs/foodnut/09333.html), I can look for something more authoritative if you want. I was the market researcher on Quaker Oatmeal in the 1990s, when the FDA finally allowed Quaker to make the “oatmeal can help reduce cholesterol” claims, after many years of study. What you outline above was the theory of how the process worked back then; AFAIK, that’s still the working theory. The two specific types of fiber which have been positively linked to reducing cholesterol are oat fiber and psyllium fiber (which is what’s in Metamucil, but not necessarily in all fiber supplements); other forms of soluble fiber haven’t had the same connection established, AFAICT. ---
**Author:** ![fumster](https://avatars.discourse-cdn.com/v4/letter/f/e9c0ed/32.png) [@fumster](https://boards.straightdope.com/u/fumster)\ **Post date:** [July 1, 2013, 2:24pm UTC](https://boards.straightdope.com/t/high-fiber-diet-good-for-you-vs-plain-old-regular-pooping-vs-diarrhea-why-is-fiber-special/662181/38 "2013-07-01T14:24:50Z")
> [@Attack\_from\_the\_3rd\_dimension](#): > > If you’re pooping out boats you should visit your doctor. This may be a sign of a more serious medical condition. Maybe his colon is just harboring beneficial bacteria. ---
**Author:** ![Attack\_from\_the\_3rd\_dimension](https://avatars.discourse-cdn.com/v4/letter/a/b38774/32.png) [@Attack\_from\_the\_3rd\_dimension](https://boards.straightdope.com/u/Attack_from_the_3rd_dimension)\ **Post date:** [July 3, 2013, 5:00am UTC](https://boards.straightdope.com/t/high-fiber-diet-good-for-you-vs-plain-old-regular-pooping-vs-diarrhea-why-is-fiber-special/662181/39 "2013-07-03T05:00:42Z")
> [@Leo\_Bloom](#): > > Oh no. See above (twice). I’m a very happy pooper, pooping-wise. I’m more worried about the sloop-pooping. see, sloop, boat, nyuk nyuk nyuk. ETA: harboring, ha ha ha. ---
**Author:** ![Leo\_Bloom](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/leo_bloom/32/10377_2.png) [@Leo\_Bloom](https://boards.straightdope.com/u/Leo_Bloom)\ **Post date:** [July 3, 2013, 7:46am UTC](https://boards.straightdope.com/t/high-fiber-diet-good-for-you-vs-plain-old-regular-pooping-vs-diarrhea-why-is-fiber-special/662181/40 "2013-07-03T07:46:34Z")
You know, that’s not a very good joke–explanations, and all–but I like the fact that you made it up and wanted to tell it. /not sarcasm It’s always open-mike night here. 🙂 [Previous page](https://boards.straightdope.com/t/high-fiber-diet-good-for-you-vs-plain-old-regular-pooping-vs-diarrhea-why-is-fiber-special/662181.md?page=1)