How to heal the gut with low fiber elimination diets

Conventional health and nutrition advice says eat more fiber for a healthy and regulated gut.

That advice is aimed towards people with average health, who want to improve their gut health and biome.

But conventional health advice doesn’t apply to people with a very compromised gut. This is advice is just frustrating and confusing. You may even feel like your body is broken because fiber doesn’t work for you.

But following the wrong suggestions for you body will just make you feel worse. It could be like pouring salt in a wound.

An inflamed gut requires a different approach. Giving the body a rest from fiber is the most beneficial thing you can do for an irritated and reactive gut.

This blog post if for you if you react to all or many types of fiber.

If you tolerate fiber and veggies well, then keep feeding your biome. This post is aimed at healing the most inflamed and intolerant digestive systems.

The following diets will give the gut a rest, help mend a leaky gut lining and tame inflammation. They are temporary and brief interventions that can help the body to heal enough to be able to tolerate all types of fiber eventually. That is the goal here.

Once the gut is healed, fiber should be re-introduced very slowly.

The problem with fiber

Fiber is not good for everyone. It can be too much of a “good thing” because it is relatively hard on the gut. Fiber is a bit abrasive.

There are two type of fibres. One is gentler than the other one.

There is soluble vs insoluble fibre with the later being harder on the gut. Soluble fiber becomes “sticky” when it gets wet. Oats, which are rich in soluble fiber, are a great example of this.

Insoluble fiber does not absorb much water, so it doesn’t change when liquid is added to it.

Both types of fiber are recommended by doctors and nutritionists. This is because soluble fiber can improve digestion and lower blood sugar ( this category includes: whole wheat, leafy greens, seeds, quinoa & brown rice ). Insoluble fiber can soften stool, making it easier to pass.

The recommendation from institutions like the Gastrointestinal Society is that those with diarrhea-predominant IBS, should include dietary sources of soluble fiber and avoid consuming too much insoluble fibre (particularly bran) as this might increase diarrhea. For mixed-type IBS, they suggest increasing fiber intake in general.

The problem with this generalised advise is that it is not geared towards the state of your gut. It doesn’t take into account that fiber could be too abrasive, like sandpaper on sensitive and inflamed mucosal tissues. It can also feed bacterial overgrowth in the small intestine.

I have also promoted a varied diet of plants to support the biome. But I want to acknowledge that this advice is not for everybody, only those who can handle it.

Low fiber diets that are followed temporarily can help the gut heal, rest and remove irritation that interferes with healing.

Three low-fiber diets

While there are other low fiber diets, I’m only covering three for the sake of simplicity.

Following these diets long term (more than 6 months) can compromise the biome and is not recommended.

In the short term, for 2 to 8 weeks, these diets can speed healing by supporting allowing rest, a reset and much needed repair.

The elemental diet

This diet is commercially produced by several companies, but the cleanest brand is Physicians Elemental Diet by Integrative Therapeutics.

Traditionally, the elemental diet is done exclusively for 2 weeks to clear conditions like SIBO. It is also used for people with advanced Chrons.

It has zero fiber and all the required predigested macro nutrients in the form of fat (MCT oil powder), protein (amino acids) and carbs (glucose and dextrose). There is also a dextrose free version.

I don’t suggest doing a 2 week elemental diet reset without the guidance of a practitioner. But purchasing one bag to replace meals with an elemental shake is good for boosting calories, having a safe on the go snack and managing symptoms.

Pros: The elemental diet gives the gut a rest without depriving the body of essential calories and nutrients. It also contains all the essential vitamins and minerals.

It should not be done for longer than 3 weeks. And food should be reintroduced very slowly to break the fast.

Cons: The elemental diet powder is expensive. It is also high in simple sugars, so if there is a yeast problem, taking an anti-fungal is advisable. The full 2 to 3 week diet should not be done without guidance.

If you want to learn more about the elemental diet, I wrote a blog post here.

The carnivore diet

It took me a while to understand the benefits of this diet.

It may seem really crazy, but meat was a big part of my recovery diet.

This diet is not for everyone, but those who react to a majority veggies can benefit for a diet that omits all fiber. This will help calm inflammation in the small intestine.

The carnivore diet allows only animal protein, eggs, dairy and animal fats. It provides the body with enough protein, calories and nutrition to strengthen the organs and support metabolism and energy.

For those with very low stomach acid, stomach acid support in the form of (listed from strongest to weakest) hydrocholoric acid, digestive bitters or apple cider vinegar before meals can be helpful.

Like the elemental diet, the carnivore diet will starve any bacterial overgrowth. It is not recommended for more than 2 months, and 30 days could be enough of a break for the gut to reset and mend itself.

Cons: It should be done with very high quality grass fed, pastured and organic animal products. Conventional meat and dairy are full of antibiotics, hormones and other chemicals that can disrupt the biome.

It’s boring and may cause carb cravings. And if your adrenals are very compromised it, they may need some carbs to function better. This is where an elemental diet powder can be added.

Pros: It is easier to follow with a social life. Most restaurants can serve a plate of protein like steak, fish or eggs.

The low FODMAP diet

This well known diet helps people with SIBO, particularly hydrogen SIBO, manage symptoms. It restricts fermentable carbs that are hard to digest and can feed bacteria in the small intestine.

Some people follow the low FODMAP diet indefinitely because it helps alleviate symptoms. But it never addresses the root cause. If followed indefinitely it can starve the biome in the large intestine.

This diet eliminates fermentable fiber and carb sources that cause bloating, gas and other gut symptoms. I use a Paleo version of a low FODMAP diet with my clients. More about the Paleo diet below.

The carnivore and elemental diet are much more powerful short term options than low FODMAP, because they allow the gut to have a total rest from fiber.

But they are also pretty extreme dietary changes.

But if your gut is extremely reactive, using a more extreme low-fiber diet for a shorter time may provide am more effective reset.

To do the more extreme diet correctly, guidance is essential. You may need to supplement electrolytes and minerals on the carnivore diet to function and feel well.

The Paleo diet

This is not a low fiber diet, but I wanted to add it in as a side note because I did a version of this diet for a year to heal my gut.

The Paleo restricts grains, sugars, diary and beans. The issue with grains and beans is that they contain lectins and phytates that irritate the gut lining and add to inflammation. It is very popular and the Whole 30 diet is based on it.

It allows most veggies, and offers the most variety and options among the diets mentioned in this post.

A Paleo diet tends to balance blood sugar and provide enough protein and carbs (potatoes, squashes, cassava, and sweet potatoes are allowed) to support the adrenals.

Fasting on water is the most extreme option for a fiber free diet (and can actually support the microbiome, strangely) but it’s not recommended for most people with digestive issues.

This is because digestive issues can weaken the body due to nutritional depletion from compromised digestion/absoption. Water fasting is stressful for the adrenals and blood sugar balance. It can produce many stress hormones.

Not about restricting your diet more!

My intention with this post is NOT to promote restrictive diets.

Restriction is a fear response that often does more harm than good.

It’s simply a different perspective on fiber than you may have heard or learned about.

Temporary restriction can benefit some people. And open a healing window by eliminating insults and irritation.

The goal is to be able to eat a fiber rich, diverse diet one day.

A diet that restricts fiber and letctins/phytates may useful for repairing an inflamed gut that can’t heal on its own.