For years, we’ve been told the same thing:
Fiber is good. You need 30–50g per day. Eat your veggies, bro.

But here’s the truth:
It’s not that simple.

There isn’t just “fiber.”
There are dozens of types:

FOS (fructooligosaccharides)
GOS (galactooligosaccharides)
Lactose (yes, it’s a prebiotic too)
Inulin
Resistant starch

...and each one has a different effect on your gut.

They all feed different bacteria.
Some feed the good guys.
Some feed the bad guys.
And even the good guys can become problematic when they overgrow.

Take Akkermansia, for example.

It’s a “beneficial” bacterium, linked to:

Lower inflammation
Appetite suppression
Better insulin sensitivity
Weight loss

Great, right?

But when it becomes dominant and overgrows, it starts producing excess endotoxins, which inflame your system, slow thyroid conversion, reduce DHT, and wreck energy and mood.

So yes, you can absolutely harm yourself with too much fiber or the wrong prebiotic.
Especially if you don’t know what your gut actually looks like.

This is why it’s important to track both subjective symptoms and lab data.
Because what “should” work doesn’t always actually work.

Subjective symptoms to watch for:

Acne
Ingrown hairs
Dandruff
Psoriasis or eczema
Bags or dark circles under the eyes
Dry, itchy, or oily skin
Sinus congestion or post-nasal drip
Worsening body odor or bad breath
Bloating or gas (obvious)
Loose stools or constipation
Brain fog
Poor sleep
Anxiety or irritability
Low motivation
Afternoon energy crashes
Feeling wired but tired at night
Cold hands and feet
Joint stiffness
Water retention
Puffy face or belly

Your gut affects everything—from neurotransmitter balance to DHT to blood sugar.

Lab markers to pair with symptoms:

Liver enzymes (ALT, AST, GGT)
LDL / Triglycerides
hsCRP
ESR
White blood cell count
Bilirubin
Cortisol
Estrogen
Prolactin
Testosterone (total + free)
Iron panel
Thyroid antibodies
TSH, Free T3, Reverse T3

If your labs are improving and your subjective symptoms are resolving, you’re on the right track.

But if you feel worse, or you’re getting “detox symptoms” like fatigue, skin flare-ups, or anxiety, that’s likely not detox. That’s a negative response.

And even if you feel fine, you still need to check your labs.
Because your gut can silently affect your liver, hormones, inflammation, and micronutrient status without throwing up any immediate red flags.

If you’re looking for a smart place to start…

The best fiber I’ve ever used is Kestose.

✅ It doesn’t bloat me
✅ Clears skin
✅ Boosts energy
✅ And... it can increase DHT by modulating gut flora and 5α-reductase activity.

I just published a full article on it here:
👉 Read the full Kestose breakdown

Until next time,
Hans

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