Is Fibre Really All That Good For You?!… Fibre, Starches & The Gut Microbiome
Fibre and starches, though often considered essential components of a healthy diet, can pose significant challenges for individuals with compromised digestive systems. While insoluble fibre helps bulk stool and supports regularity in a healthy gut, it can irritate the intestinal lining in those with conditions such as irritable bowel syndrome (IBS), Crohn’s disease, or leaky gut. Similarly, resistant starches and fermentable fibres (like those found in legumes, grains, and certain vegetables) can ferment in the colon, producing gas and bloating, and exacerbating inflammation or dysbiosis (imbalance of gut bacteria).
Starches are long chains of sugar molecules (polysaccharides) that must be broken down by digestive enzymes before absorption. In individuals with insufficient enzyme production or damaged gut linings, starches are poorly digested and become fuel for harmful bacteria and yeast, leading to further microbial imbalance. This contributes to symptoms such as gas, cramps, diarrhea, constipation, and brain fog. As well as behaviour issues, such as ADD, ADHD, OCD, Addictions, Mood Swings & Autism Spectrum Disorder . Excessive fermentation also damages the gut barrier, potentially leading to systemic inflammation & autoimmune responses.
To address these issues, therapeutic diets like the GAPS (Gut and Psychology Syndrome) Nutritional Protocol and the Specific Carbohydrate Diet (SCD) have been developed. Both are designed to reduce digestive burden and restore gut integrity by eliminating complex carbohydrates and disaccharides that feed pathogenic microbes and irritate the gut lining.
The GAPS diet, developed by Dr. Natasha Campbell-McBride, is an intensive healing protocol aimed at repairing the gut lining, balancing the microbiome, and supporting neurological and immune health. It focuses on nutrient-dense, easily digestible foods such as “meat stock”, fermented vegetables, healthy fats, and well-cooked non-starchy vegetables. The diet progresses through structured stages, starting with the most gentle, healing foods and gradually reintroducing others as gut function improves.
The Specific Carbohydrate Diet, created by Dr. Sidney Haas and popularized by Elaine Gottschall, also removes all grains, complex starches, and most dairy. It permits only monosaccharides (single sugars) like those found in honey, ripe fruits, and certain vegetables, which require minimal digestion and are readily absorbed without feeding harmful microbes.
Both diets emphasize the importance of healing the gut wall, restoring microbial balance, and reducing systemic inflammation. By eliminating fibre and starches that are poorly tolerated, they allow the digestive system to rest and repair—leading to improvements in not just gastrointestinal symptoms, but also mood, skin health, immunity, and cognitive function.
If you would like to learn more about the GAPS Nutritional Protocol or the Specific Carbohydrate Diet you may wish to read:
Gut and Physiology Syndrome & Gut and Psycology Syndrome, by Natasha Campbell-McBride
Or
Breaking The Vicious Cysle: Intestinal Health Through Diet, by Elaine Gottschall.
Or
Contact a Registered Holistic Nutritionist (RHN)/ Certified GAPS Practitioner (CGP), I happen to know one who is local to the Ridgeway area - wink, wink.
Alyssa Doherty RMT, RHN & CGP