The best and worst fibers on the fungal protocol

Certain types of fiber will influence the growth, activity, and composition of your microbiome (gut bacteria).

This probably doesn’t sound like a particularly profound statement, right? Many people know they need to eat more fiber, but most are unaware of the specific types of fiber that work best at preferentially feeding the bacteria in their colons.

Did you know that some bacteria, like Akkermansia, only prefer the peels of certain fruits? Bacteria can be a bit picky, just like some of you.

That means that unless you’re consuming a diet that’s really varied in fruits, vegetables, roots and tubers…you’ll lack proper diversity of comensal microbes. That’s not good

Let’s get something straight — you’re not eating fiber to feed yourself; you’re eating fiber to fuel your microbiome, the tiny bacteria in your gut.

However, fiber can also feed pathogenic microbes like Candida and even bacteria that cause small intestinal bacterial overgrowth (SIBO).

While I don’t believe that individuals with SIBO or Candida (SIFO, or small intestinal fungal overgrowth) need to entirely restrict their diets to the ‘safe’ fibers listed below (we’re also going to cover some non-preferential fiber sources I really like that I think people should still consider consuming), you may want to consider shifting the balance of fibers in your diet a bit.

Again, this doesn’t mean that some individuals (particularly those with SIBO) may not experience some gastrointestinal discomfort. As we consume more probiotics (particularly our spore-based probiotics, which target pathogens like SIBO-causing bacteria), we will simultaneously ‘build up’ and feed our good microbes. If we don’t feed these beneficial microbes, they won’t stick around to fight off SIBO and SIFO.

We run into a bit of a paradox here.

Our bad bacteria feed on fiber, which can cause gas, bloating, and other digestive discomfort.

But we need to eat fermentable fiber to feed our good gut bacteria. This good gut bacteria will ‘fight’ off the bad bacteria by producing targeted antimicrobial peptides and chelating agents.

My suggestion is to start slow. Before you pile on a ton of fiber in your diet, choose one of the sources below to start with. Add 1-2 grams of fiber from that source every 1-2 weeks. If you experience significant gastrointestinal discomfort, start even slower. Once you’ve reached 5 grams of fiber from a given source, try the same approach with another one from the list (keeping the previous one in rotation).

Another strategy you can use is to withhold adding additional fiber into the diet until you’ve taken the just thrive probiotic for a month, and complete 1-2 months of the fungal protocol. This will help to ease the burden of pathogenic microbes a bit, setting the stage for a smoother transition.

Some fibers, like HMOs, don’t really have a ‘fiber count’ on the bottle. For these, I’d recommend starting with just 1/4 teaspoon in a smoothie or shake.

Apple, orange and cranberry skins

Orange and apple peels contain compounds like soluble fiber, polyphenols, and pectin that can potentially benefit gut health by promoting the growth of beneficial bacteria. These compounds serve as prebiotics as mentioned , which are substances that support the growth and activity of good bacteria in the gut. Here’s the great part — they don’t feed candida. Although they may cause some GI discomfort for those with SIBO — start slow!

Grinding orange peels into a powder and incorporating them into foods or beverages is one way to do this. This is the most palatable way to go about consuming them. Grind or blend the skins of a full orange and the skins from 1-2 apples. I like throwing them into a blender with my shake. Occasionally, I’ll just use a powdered supplement as well (you can find that below) if I don’t want to go through the hassle.

If you choose to eat orange peels, it's essential to wash them thoroughly to remove any dirt, pesticides, or wax that may be present on the surface. Always buy them organic as well. Yes, this matters.

Some people use orange peel zest (grated outer peel) as a flavoring agent in cooking and baking, as it can add a citrusy aroma to dishes. Grating is an option. I like soaking them in ozone water (made from my sota ozone generator) for 10min after washing and scrubbing to clean. You could also use a vinegar soak.

Again, it’s hard to get a fiber count on these unless you’re using the supplement. start with small amounts to gauge how your body responds to the introduction of orange peel especially. Maybe 1 tsp (of the powder supplement , working up to 1 full tablespoon) Or maybe half an apple skin and half an orange skin to start.

I tend to also like some of the supplemental fibers bellow for those that are very sensitive and can’t tolerate things like the peels.

Supplemental fiber

https://www.googleadservices.com/pagead/aclk? If the link isn’t working for you, the fiber brand is Garden of Life

Human milk oligosaccharides

HMOs, or human milk oligosaccharides, are a unique type of prebiotic fiber found in human breast milk. They are complex carbohydrates composed of various sugar molecules that are not digestible by humans but serve as a food source for beneficial gut bacteria.

HMOs have a distinctive structure that sets them apart from other dietary fibers. They consist of complex arrangements of monosaccharides, while many other fibers are simpler, such as cellulose or inulin. They are readily found in human breast milk, and contribute significantly to the health of our immune system in early childhood development

HMOs are highly fermentable, meaning they are readily utilized by specific beneficial bacteria in the gut. In contrast, some other fibers may not be as effectively fermented and can sometimes contribute to gas and bloating if consumed in excess. HMO’s are one of the ‘safest’ bets on our list.

HMOs preferentially feed particular strains of beneficial bacteria, such as bifidobacteria. This selectivity helps create a favorable environment for these good microbes to thrive.

Another one of the fascinating functions of HMOs is their ability to prevent pathogenic bacteria and yeasts (Candida) from adhering to the intestinal lining. They do this through a mechanism called ‘decoy’ action. Pathogens often attach to specific receptors on the gut lining to establish infection. HMOs can mimic these receptors, binding to the pathogens instead and effectively preventing them from sticking to the gut wall.

By promoting the growth of beneficial bacteria and preventing the colonization of harmful ones, HMOs help modulate the immune response in the gut. This can reduce inflammation and support overall gut health.

Recommendations for starting with HMO’s if you are sensitive is to use 1/4 tsp and build up to 1-2 tsp overall. Adding 1/4 tsp every 1-2 weeks. In my experience, sensitive individuals should do every 2 weeks. HMO’s can be found in certain foods like sheeps and camels milk, but these really need to be supplemented for best results.

https://www.amazon.com/Layer-Origin-Oligosaccharide-Bioidentical-2-

XOS

Xilooligosaccharides and fairly unique because they only appear to feed our good microbes. These oligosaccharides are not digested by human enzymes in the small intestine. Instead, they reach the colon intact, where they serve as food for beneficial bacteria. This selective fermentation process means that these compounds primarily nourish certain strains of bacteria, such as bifidobacteria and lactobacilli, while inhibiting and discouraging the growth of harmful pathogens .

The fermentation of these oligosaccharides also produces short-chain fatty acids like butyrate, acetate, and propionate. SCFAs have numerous health benefits, such as reducing inflammation, enhancing gut barrier function, and providing energy to colon cells. If you’ve ever taken tributyrin, this is essentially butyrate.

These can be a little challenging to get in the diet. Here’s why — they’re mainly found in straw, bran, gram husk, bamboo, corn cob. However, there are other fibers with similar benefits in the literature. one food you can eat easily that contains FOS is Kiwi fruit. In fact, there was an interesting study looking at FOS from kiwifruit titled —

Kiwifruit fermentation drives positive gut microbial and metabolic changes irrespective of initial microbiota composition

Form this study, authors conclude that Kiwifruit im particular was able to change the composition of the gut microbiome by itself (meaning without the addition of probiotics) by means of selectively feeding beneficial strains of bacteria in the gut.

That’s an easy win! Just add a little Kiwi to your current fruit consumption.

Now, if you want some of the other beneficial oligosaccharides like XOS, you’ll likely need to supplement as these are more difficult to consume. Unless you’re a weirdo who eats the corn cob itself.

https://www.biohmhealth.com/products/prebiotic-supplement

Sunfiber

Sunfiber is partially hydrolyzed guar gum (also referred to as PHGG for short) and recognized as a selective prebiotic due to its ability to promote the growth of beneficial gut bacteria while actually inhibiting some harmful strains. selective fermentation is crucial for maintaining a balanced gut microbiome, particularly when we’re transitioning off the fungal protocol.

Sunfiber works primarily by being fermented in the colon, where it serves as a food source for beneficial bacteria. This fermentation process leads to the production of short chain fatty acids such as acetate, propionate, and butyrate, which ‘beef up’ the lining of the colon. butyrate is particularly important as it provides energy to colon cells and supports gut barrier function, thereby promoting a healthy intestinal environment

As we’ve mentioned, the term ‘selective prebiotic’ refers to Sunfiber's ability to preferentially stimulate the growth of specific beneficial bacteria, such as akkermansia muciniphila and bifido strains in particularly. One of the great things about sunfiber is that it tends to be particularly great for people with things like SIBO, as it doesn’t cause gas and bloating. Still, you should start slow with 1-2g and build up to 5-10g.

Aciai fiber

Aciai fiber is another great selective fiber that’s great for those with FODMAP intolerance and sensitive digestion. It is one of the fibers listed in the peel powder above, but some may want to supplement with this one in isolation if they get gas and bloating from adding in peels. Any brand works for it, and the protocol is the same — start with 1-2g and slowly build up to avoid excess gas and bloating. Be sure to take your spore probiotics!

Other Fibers and grains to eat on the fungal protocol

In addition to some of the above sources, it’s best to change some of the fiber sources you’re consuming in your daily diet. Fibers from whole grains and things like beans can be particularly problematic for those suffering with SIBO and SIFO. Now, this doesn’t mean you can’t or shouldn’t ever eat these foods — far from it.

But you may need to focus on some less initially problematic foods to begin with

For fiber and carbohydrates, I typically recommended consuming the foods bellow liberally while on the fungal protocol. Once the gut is healthier, it’s a lot easier for the body to tolerate the above foods. they can be a good addition to the diet in moderation

1. Quinoa (preferably sprouted)

2. Blueberries and blackberries (most berries are game, but these are the best)

3. Avacodos (amazing fiber source)

4. More cooked vegetables, less raw.

5. Buckwheat. very high fiber. Despite the name, it doesn’t not contain wheat or gluten and tends to be a great option for those who empty oatmeal

6. Sprouted lentils for some. If they cause lots of gas, remove them for the time being.

Things to potentially avoid

1. Super high sugar fruits like dates, grapes etc (only for now)

2. Lots of raw vegetables. If you want to eat raw vegetables, cucumbers, peppers (preferably lightly cooked) and broccoli sprouts are the best option.

3. All wheat or gluten containing foods for the time being (bread, pasta, oatmeal, buns, cereal etc)

4. Beans — beans can be hit or miss for most. If you want to consume beans, the best form would be sprouted lentils

5. Corn, tortilla chips etc. a good alternative can be tortilla made out of cassava in moderation.

6. Onions, garlic and other high FODMAP foods can cause a lot of gas for some. You may need to minimize these. You can try reintroducing them later since they are good sources of fermentable fibers. XOS is a FODMAP but tends to be tolerable in concentrated doses.

I provided a long list of things here. Not because you absolutely must use them all. But simply to give you options to experiment with. If you find something causes you gas of bloating 1. Start slow or 2. Try a different source.