bone health - Dr. Don Colbert, MD Dr. Don Colbert, MD

10 Shocking Signs Your Body Is Begging for More Fiber

Don Colbert, MD — Sat, 01 Aug 2026 18:20:27 +0000

Dr. Colbert’s Nutrition & Wellness Guide

10 Shocking Signs Your Body is Begging for More Fiber

Constipation is not the only clue that your fiber intake may be too low. Persistent hunger, unstable blood sugar, unhealthy cholesterol levels, digestive irregularity, and difficulty maintaining a healthy weight can all be reasons to take a closer look at the quality and quantity of fiber in your diet.

Important note

These signs do not prove that you have a fiber deficiency. Many can have several causes and may require medical evaluation. This article is for educational purposes and is not medical advice. Speak with a qualified healthcare professional about persistent symptoms, abnormal laboratory results, medication interactions, or major dietary changes.

28 g

FDA Daily Value for fiber on a 2,000-calorie diet

22–34 g

Typical adult target range varies by age and sex

2 Types

Soluble and insoluble fiber work differently

Fiber is about far more than going to the bathroom

Most people think of fiber only when they are constipated. That is too narrow. Fiber can influence stool consistency, fullness, the speed at which carbohydrates are absorbed, cholesterol metabolism, the gut microbiome, and the production of short-chain fatty acids that help nourish cells lining the colon.

This becomes especially important in the Keto Zone. When people cut sugar, grains, and high-carbohydrate processed foods, they often improve the quality of their diet. But some also remove nearly every meaningful source of fiber without replacing it. A well-designed Keto Zone lifestyle should not become a diet of processed meat, cheese, and low-fiber snack products.

Dr. Colbert’s philosophy is to address the whole person. The goal is not merely to force a bowel movement. It is to build a healthier internal environment through real food, adequate hydration, movement, sleep, stress management, and targeted nutritional support when needed.

“Do not wait for disease to force you to change. Pay attention to the early signals your body is giving you.”

— Dr. Colbert wellness principle

The two broad types of fiber

“Fiber” is not one uniform substance. Different fibers have different physical properties and physiological effects. A practical eating plan normally includes a mixture.

Soluble fiber

Forms a gel or is fermented

Soluble fibers may slow digestion, support more gradual glucose absorption, bind bile acids, and feed selected gut microbes. Psyllium contains a gel-forming soluble fraction. Inulin is a fermentable prebiotic fiber.

Insoluble fiber

Adds structure and bulk

Insoluble fiber generally passes through the digestive tract with less fermentation. It can help increase stool bulk and support regular movement through the colon when paired with adequate fluid.

Why psyllium and inulin are often paired: Psyllium provides gel-forming soluble fiber plus some insoluble fiber, while inulin acts primarily as a fermentable prebiotic. Together, they provide complementary functions rather than relying on only one type of fiber.

10 surprising signs you may need more fiber

Use these as prompts to evaluate your overall diet, not as a self-diagnosis. The strongest clue is often a consistent pattern combined with a diet that is objectively low in fiber.

You are constipated or straining regularly

Hard stools, infrequent bowel movements, prolonged straining, or a persistent sense of incomplete emptying are the most recognizable reasons to examine fiber intake. Fiber supplementation has improved stool frequency and other constipation outcomes in randomized trials, although the effect depends on the type and dose of fiber.

Psyllium is especially useful because it holds water and forms a soft gel. But adding fiber without enough fluid can make symptoms worse. Severe pain, vomiting, blood in the stool, unexplained weight loss, or a major change in bowel habits requires medical evaluation.

Your stools swing between too hard and too loose

People often assume fiber is only for constipation. Certain gel-forming fibers can help normalize stool consistency in both directions by retaining water in hard stool and binding excess water in loose stool.

That does not mean every case of diarrhea should be treated with fiber. Infection, medication effects, inflammatory bowel disease, food intolerance, bile-acid problems, and other conditions may need a different approach. Persistent diarrhea or dehydration deserves prompt attention.

You are hungry again soon after eating

A meal built mainly from refined carbohydrates or liquid calories can pass quickly and leave you searching for food again. Fiber-rich foods require more chewing, add volume, and may slow stomach emptying. Gel-forming fibers can also increase the physical fullness of a meal.

Fiber is not a substitute for adequate protein and healthy fat. In the Keto Zone, the best appetite strategy usually combines quality protein, healthy fats, non-starchy fiber sources, water, and a deliberate reduction in hyper-palatable processed foods.

Healthy weight loss feels harder than it should

Fiber does not melt fat. It can, however, make a calorie-controlled eating pattern easier to sustain by improving fullness and displacing low-volume processed foods. Higher-fiber whole foods also tend to require more chewing and deliver more food volume per calorie.

Weight resistance can also involve sleep loss, medications, thyroid disease, menopause, low muscle mass, stress, excess snacking, or inaccurate portion estimates. Fiber is one lever in a complete metabolic strategy, not a stand-alone cure.

Your blood sugar rises sharply after meals

Viscous soluble fiber can slow the movement and absorption of carbohydrate in the digestive tract. Research on psyllium suggests it can modestly improve fasting glucose and hemoglobin A1C in some people, with larger effects often seen when baseline glucose control is poor.

Fiber should not be used to justify eating large amounts of sugar or refined starch. The better strategy is to reduce the glucose load first, then use fiber-rich foods or appropriately timed supplemental fiber as additional support. Anyone taking glucose-lowering medication should monitor carefully with a clinician.

Your LDL cholesterol remains higher than your goal

Gel-forming soluble fibers such as psyllium can trap bile acids in the digestive tract. The liver then uses cholesterol to make replacement bile acids, which can contribute to a modest reduction in LDL cholesterol.

Cholesterol risk is not determined by one number alone. Triglycerides, HDL, ApoB or particle burden, blood pressure, glucose control, smoking, inflammation, family history, and established cardiovascular disease all matter. Do not stop prescribed medication because you started taking fiber.

Your digestive system feels poorly adapted

A low-fiber diet can reduce the amount of fermentable material available to selected beneficial microbes. Inulin-type fructans have repeatedly been shown to increase certain bacteria, particularly bifidobacteria, although microbiome responses vary considerably from person to person.

More fermentation is not always better. Inulin can cause gas, cramping, or bloating, especially when the dose increases too quickly or in people with irritable bowel syndrome or suspected small intestinal bacterial overgrowth. Start low and increase gradually.

Your blood pressure is drifting upward

Higher-quality dietary patterns that contain more fiber are frequently associated with better blood pressure. Trials of psyllium suggest a modest blood-pressure benefit in some groups, but the response is not large enough to replace appropriate treatment.

Blood pressure is affected by sodium sensitivity, potassium intake, body weight, sleep apnea, stress, alcohol, exercise, kidney function, and medication adherence. Measure it correctly and look for a sustained pattern rather than reacting to one reading.

Your diet contains very few foods that nourish the colon

You do not need to wait for symptoms. A food log may reveal the problem immediately. If most days contain little avocado, berries, nuts, seeds, non-starchy vegetables, legumes, or a purposeful fiber supplement, your intake may be low even when digestion seems normal.

Fermentable fibers can be converted by gut microbes into short-chain fatty acids, including butyrate, which colon cells can use as fuel. This is one reason Dr. Colbert emphasizes building a healthier gut environment before problems become obvious.

Your low-carb plan has become a low-fiber plan

This is one of the most overlooked Keto Zone mistakes. A person removes bread, cereal, beans, and fruit, then replaces them with meat, cheese, butter, protein bars, and packaged “Keto Zone” snacks. Carbohydrate intake may fall, but fiber can collapse with it.

The solution is not to abandon carbohydrate control. It is to build the plan correctly with non-starchy vegetables as tolerated, avocado, chia, flax, hemp hearts, modest portions of berries, nuts, seeds, and targeted fibers such as psyllium and inulin.

Convenient Daily Fiber Support

Divine Health Fiber Zone

Fiber Zone combines psyllium husk and inulin to provide both gel-forming and prebiotic fiber support. It is designed to help support regularity, fullness, digestive wellness, and a healthier daily fiber routine.

Best practice: Mix with at least 8 ounces of water, drink promptly, and follow with additional water. Begin with a smaller serving if your current fiber intake is low.

Explore Fiber Zone →

7 easy Keto Zone hacks to get more fiber

Do not jump from a very low-fiber diet to a large dose overnight. Increase gradually and drink enough water so your digestive system has time to adapt.

Use a measured daily fiber supplement. Psyllium and inulin make fiber intake predictable on days when food intake falls short.
Add one avocado. Avocado provides fiber, potassium, and monounsaturated fat while fitting naturally into the Keto Zone.
Build meals around non-starchy plants you tolerate. Examples include leafy greens, broccoli, cauliflower, asparagus, zucchini, cabbage, mushrooms, and green beans.
Use chia or ground flax. Add them to an unsweetened smoothie, Keto Zone yogurt bowl, or low-carbohydrate recipe. Ground flax is easier to use than whole flaxseed.
Choose berries instead of high-sugar fruit. Raspberries and blackberries provide more fiber with less sugar than many common fruits.
Read the label on “Keto Zone” packaged foods. Net-carb marketing can hide low-quality ingredients or sugar alcohols that upset digestion. Look at total carbohydrate, dietary fiber, serving size, and the ingredient list.
Increase water as fiber increases. Carry a bottle, drink consistently, and take psyllium with plenty of fluid. People with heart failure, kidney disease, or prescribed fluid restrictions should follow their clinician’s plan.

A simple three-step fiber reset

Step 1

Measure your baseline

Track three typical days and estimate how many grams of fiber you actually consume.

Step 2

Add 3–5 grams

Increase slowly for several days before adding more. This can reduce gas and cramping.

Step 3

Watch the response

Track regularity, stool form, bloating, fullness, glucose response, and tolerance.

Are psyllium and inulin safe?

For most adults, psyllium and inulin are well tolerated when introduced gradually and used with adequate fluid. The most common problems are gas, bloating, cramping, or an abrupt change in bowel habits.

Never swallow dry psyllium. It must be mixed with enough liquid because it expands rapidly.
Separate fiber from medication. Fiber can alter the absorption of some medicines and supplements. Ask your pharmacist how much time to leave between doses.
Use caution with swallowing disorders or intestinal narrowing. Seek professional guidance before using a bulking fiber.
Start low if you have IBS or suspected SIBO. Inulin is highly fermentable and may aggravate symptoms in some people.
Stop and seek care for signs of obstruction or allergy. Severe abdominal pain, inability to pass stool or gas, vomiting, chest discomfort, trouble swallowing, wheezing, or swelling require urgent evaluation.

Quick reference: symptom, fiber connection, and next step

Possible clue	How fiber may help	First action
Hard stools	Adds water-holding capacity and bulk	Increase slowly and hydrate
Loose stools	Gel-forming fiber may bind water	Rule out persistent medical causes
Persistent hunger	Adds volume and may slow digestion	Pair fiber with protein and healthy fat
Post-meal glucose spikes	Viscous fiber may slow carbohydrate absorption	Reduce refined carbs first
Elevated LDL	Psyllium may increase bile-acid excretion	Review complete cardiovascular risk
Low-fiber Keto Zone	Restores purposeful plant and supplemental fiber	Track intake for three days

Steward your health one decision at a time

Your body often whispers before it shouts. Do not respond with fear, and do not ignore the signal. Ask better questions, measure what you can, seek wise medical guidance when needed, and make the next healthy choice.

“My son, pay attention to what I say; turn your ear to my words… for they are life to those who find them and health to one’s whole body.” — Proverbs 4:20–22

Bottom line

Fiber is not a magic nutrient, and more is not always better. But chronically low intake can make regularity, appetite control, glucose management, cholesterol management, and gut health more difficult.

Build your Keto Zone lifestyle around nutrient-dense whole foods, use fiber strategically, increase it gradually, drink adequate water, and pay attention to how your body responds. Consistency wins.

Scientific references

U.S. Food and Drug Administration. Daily Value for dietary fiber: 28 grams on a 2,000-calorie diet. FDA Daily Values.
National Institute of Diabetes and Digestive and Kidney Diseases. Adults generally need approximately 22–34 grams of fiber daily, depending on age and sex. NIDDK constipation nutrition guidance.
van der Schoot A, et al. The effect of fiber supplementation on chronic constipation in adults: systematic review and meta-analysis of randomized controlled trials. PubMed PMID 35816465.
McRorie JW, et al. Review of psyllium’s gel-forming properties and effects on glycemic control, cholesterol, and bowel function. PubMed PMID 37163454.
Gholami Z, et al. Effect of psyllium on fasting blood glucose, HbA1c, insulin, and insulin resistance: systematic review and meta-analysis. PubMed PMID 38844885.
Hiel S, et al. Effects of a diet based on inulin-rich vegetables on gut health and nutritional behavior. PubMed PMID 31108510.
Le Bastard Q, et al. Effects of inulin on gut microbial composition: systematic review. PubMed PMID 31707507.
Hughes RL, et al. The prebiotic potential of inulin-type fructans: systematic review of human trials. PubMed PMID 34555168.
U.S. Food and Drug Administration. Questions and answers on dietary fiber, including psyllium husk and inulin-type fructans. FDA dietary fiber guidance.

The post 10 Shocking Signs Your Body Is Begging for More Fiber appeared first on Dr. Don Colbert, MD.

These 7 Behaviors Are Aging Your Bones

Don Colbert, MD — Fri, 23 Aug 2019 03:39:53 +0000

Each day, you may be engaging in behaviors that are aging your bones, without even knowing it.

While some are more obvious issues, some bone-aging behaviors may surprise you.

All can be changed, starting today.

Here are 7 behaviors that are aging your bones, and how to change them.

These 7 Behaviors Are Aging Your Bones

Behavior #1: Living Life Indoors

Our bodies were meant to live largely outdoors.

However, most adults spend over 95% of their lives indoors.

In fact, many spend less than 30 minutes outdoors per day during dark winter months.

This isn’t good news for bones.

Our amazing bodies actually produce one of the key vitamins needed for the bones, by utilizing light from the sun. Vitamin D is synthesized in adequate amounts in just about 10-15 minutes of direct sun exposure per day.

If you tend to leave home, commute inside a car, go directly into a building, and then back home, without spending time outside each day, it’s time to change this behavior.

Recommended Behavior Change: Spend at least 30 minutes outside each day, even if it means braving the cold for a brisk walk on a lunch break.

Bonus: Outdoor time can also improve your mood!

Behavior #2: Skipping Supplements

It would be wonderful if our diets could supply every essential nutrient our bodies need each day.

Unfortunately, even the best diets can fall short, and not just because of poor choices.

For example, since our soil has been farmed year after year, often with added pesticides, it’s left most of our foods stripped of essential nutrients.

It’s important to safeguard your bones with bone-building nutrient supplements, especially if you have any indication that your bones are weak, you have a family history of osteoporosis or if you have low bone density. These can help:

Vitamin D: Vitamin D specifically helps balance your hormones and builds strong bones, as you age. It also helps regulate other hormones, including adrenaline, noradrenaline, dopamine production in the brain, and serotonin. These hormones contribute to our emotional responses (1), metabolism, weight, and energy levels.
Magnesium: Magnesium is involved in energy production, blood sugar regulation, bone health, sleep cycles, immune system and more (2). In fact, if you’ve been diagnosed with low bone density, you are likely low in magnesium. Magnesium deficiency is a risk factor for osteoporosis, and it’s estimated that majority of adults are deficient. Low magnesium may weaken bones directly, or it may cause issues with the absorption of calcium into the bones (3).
Vitamin K2: Vitamin K2 is often deficient in adults. It improves bone health, specifically in post-menopausal women. Bone health is important for a youthful body, as failing bones and joints can keep us from doing the youthful activities we want (4).
Diindolylmethane (DIM): DIM is a compound produced by our bodies when we eat green vegetables. DIM is important for balanced hormones, because it alters the metabolism of estrogen. DIM blocks an enzyme that converts testosterone into estrogen, and also converts “bad estrogens,” into good estrogen metabolites (bad estrogens cause most pre-menstrual and menopause symptoms), which strengthens bones. You can find DIM in Dr. Colbert’s Hormone Zone. As discussed above, Hormone Zone also has vitamin K2 to fortify your bones.

Recommended Behavior Change: Supplement with the above nutrients daily, especially when they’re not consumed regularly through foods.

Bonus: These nutrients can also improve whole-body health!

Behavior #3: Avoiding Weight-Bearing Exercises

Most exercise is good for the body.

However, when it comes to the bones, you’ll get the most benefit from weight-bearing exercise.

What is weight-bearing exercise?

Weight-bearing exercise forces you to work against gravity, for example: walking, hiking, jogging, climbing stairs, playing tennis, and dancing. Unfortunately, cycling and swimming are not weight-bearing.

If you don’t exercise regularly, or choose non-weight-bearing exercises most of the time, it’s a good idea to add in more weight-bearing options.

Recommended Behavior Change: Try to get in 30 minutes of weight-bearing exercise at least 2-3 times per week (this should be in addition to any other exercise, for a total of 30-60 minutes, 5 days per week). If you’re just starting, consider walking at a brisk pace. Walking is a great weight-bearing exercise.

Bonus: Exercising also improves mood, cardiovascular health, weight loss, and more!

Behavior #4: Skipping Healthy Bone-Building Foods

There are many foods that can build up your bones. If you don’t eat these regularly, you’re missing a great opportunity.

Bone-building foods include:

Fermented Foods: Probiotics and healthy gut bacteria promote better bone health (5) and can increase mineral solubility and absorption. With the production of short-chain fatty acids, fermented foods produce an enzyme called phytase, to overcome the effects of mineral-decreasing phytate. Fermented food can also reduce intestinal inflammation, which is linked to increased bone mass density, and hydrolyze glycosidic-bound foods, which improves bone health.

Try these 8 tips listed in 8 Tips to Improve Gut Bacteria for Better Health and consider taking a high-quality probiotic supplement.

Magnesium: As described above, magnesium is vital for bone health. In addition to supplements, try these high-magnesium foods:

Raw Cacao
Hemp Heart Seeds*
Spinach
Almonds, Cashews, and Peanuts*
Avocado
Plain Yogurt

*Nuts, seeds, and grains contain phytic acid. Phytic acids bind magnesium to make it difficult to absorb in the gut, rendering some foods as low bioavailability for magnesium, even though they contain the mineral.

Calcium Foods: Calcium is a building-block mineral for bones. Most people can get plenty of calcium through foods. High calcium foods include dairy products, like cheese and yogurt and greens, like kale and spinach.

Recommended Behavior Change: Make bone-building foods a part of most meals, and eat them every day.

Bonus: Most bone-building foods are packed with other great nutrients, such as proteins, healthy fats, calcium, and more.

Behavior #5: Drinking Soda

If you currently drink soda, there are many reasons to stop.

One reason: You’re aging your bones faster.

Sodas that contain phosphoric acids, like Coca-Cola, have been associated with low bone mineral density, especially in older women (6).

Since low bone mineral density is already a problem for many women, sodas can raise the risk.

As we age, bone fractures become increasingly devastating. In fact, hip fractures increase mortality in those over 60 years of age. One study found a 21% mortality rate in the year after a hip fracture in this age group (7). Since body density is acquired and strengthened before we reach older age, it makes sense to do all we can to promote and preserve it throughout life.

Recommended Behavior Change: If you drink soda, stop. Find low-sugar, healthy drink alternatives such as water with cucumber and lemon, coffee with MCT Oil Powder, black tea, green tea, or Keto Zone Lemonade and Keto Zone Sweet Tea.

Bonus: When you quit soda, you’ll also improve blood sugars, weight, and overall health!

Behavior #6: Drinking Alcohol and Smoking

Too much alcohol is certainly has a negative impact on our bones. But, how?

Alcohol can interfere with your body’s absorption of calcium. Since calcium is vital to bone health, alcohol can have a bigtime detrimental impact.

Smoking also ages your bones.

Regular cigarette smoke inhalation hinders the creation of new healthy bone tissue. The more you smoke, the worse it gets.

In fact, smokers have a greater chance of fractures, and their fractures take longer to heal.

Recommended Behavior Change: Limit alcohol to minimal amounts, and if you smoke, find a way to quit!

Bonus: When you quit alcohol and smoking, you’ll boost mental health, heart health, and whole-body health!

Behavior # 7: Taking Prescription Medications

While you may or may not be able to change your medication needs, it’s important to know how they may be impacting your bones and body.

Some medications, especially if long term, can have a negative impact on your bones. Anti-seizure drugs and glucocorticoids, like prednisone and cortisone, can cause bone loss. They’re often prescribed as anti-inflammatories for conditions like rheumatoid arthritis, lupus, asthma, and Crohn’s disease.

Recommended Behavior Change: Talk with your doctor about your prescription medications and their impact on bone health.

Bonus: The more you know about your medications, and alternatives, the more power you have to take control of your health.

Bottom Line

It’s time to recognize and change these 7 behaviors since they’re aging your bones. Make the changes necessary today to keep your bones, and body, youthful and healthy.

The post These 7 Behaviors Are Aging Your Bones appeared first on Dr. Don Colbert, MD.