I would never add fiber while doing Paleo. I eat plenty of veggies, and honestly, since I have pretty much given up grains, I never get backed up anymore. And I still eat cheese pretty regularly. I think Americans are WAY too occupied with fiber, and CW recommends much more than we actually need.
Over the years, Americans have been sold a bill of goods on fiber. It is a marketing ploy used to sell "high fiber" products. On TV how many energy bars that are loaded with wheat products and sugar tout "a good source of fiber." Not to mention Metamucil, fibercon etc.
Do you think our ancestors that survived prior to the invention of agriculture, who ate meat and fat and a few tubers and limited fruit were preoccupied with fiber? As long as you are eating real foods...(no wheat products, no corn products, no industrial oils), some veggies with some kind of fat, meat, saturated fats like coconut oil, olive oil, you will do fine.
I agree that if you are getting enough veg, fiber will probably be unnecessary. However, I will take a T of pure psyllium husk with lots of water before a higher-carb meal.
Besides the fact that it promotes regularity, Johnny Bowden calls it the #1 supplement for weight loss. "When you take fiber supplements with water before meals, the water soluble fiber binds to water in the stomach, making you feel full, and therefore less likely to overeat. It also suppresses hunger. In addition, fiber supplements have been shown to enhance blood-sugar control and insulin effects and even to reduce the number of calories (adding up to about three to 18 pounds per year!) that the body absorbs. And a study in the New England Journal of Medicine found that a diet with 50 grams of fiber per day lowered insulin levels in the blood." http://www.thatsfit.com/2010/03/08/fiber-the-number-one-supplement-and-nutrient-for-weight-contr/
With people with IBS or similar symptoms, it works miracles. The effects, taste or texture might vary from brand, for example unlike Metamucil, Citrucel doesn't use psyllium.
Fiber helps you be regular, and because it increases the bulk of your stool, "going" is less messy. So that makes it very helpful as a prevention of diarrhea. Our digestive system ferments fiber into short chain fatty acids which provide fuel for the digestive system.
I don't like to take fiber supplements, personally. Inulin (chicory root fiber), for instance, bloats me up and makes my tummy slosh like a water balloon. Same for guar gum and many other fibers. I've found that since committing myself to a paleo diet, my tummy hurts less and I'm actually much more 'regular' than when I was veggie and eating tons and tons of "whole grains" and fruit and reaching 40-50+g fiber a day. (I'm not entirely sure how much fiber I get now, since I don't count anymore. It's considerably less, though.)
“Fibre is good, fibre is God, eat more roughage.” I’m sure this piece of CW (Conventional Wisdom) is familiar to us all. It’s been shoved down our necvks, along with all the said bran, for many years.
Well, it all turns out to be wrong, totally wrong. How about that?
In his blog today, Dr John Briffa presents evidence that far from being good for us, too much fibre in the diet may actually promote bowel (colorectal) cancer in some individuals.
Have a read of this thought provoking article.
(Oh, and flush the cereal down the toilet or throw it out in the garden for the birds – they are the only ones who should be eating it!)