Prior to reading Fiber Menace, I had accepted that dietary fiber was not only helpful for dealing with digestive disorders and forming stools, but that it was innately required by our digestive track without exception. To avoid fiber is foolish, right? After all, without fiber, how on earth will you form stools? This book will grab you by the shoulders and shake those crazy thoughts out of your head, which you've likely acquired from family, friends, teachers, or nutritional authorities.
The topics are well written and laid out in a highly organized manner, from cover to cover, which makes this book an easy read. Whether your are a layman (such as myself) or an expert in human biology, this book is too good to pass up. Konstantin Monastyrsky makes use of a combination of research studies, statistics, and most importantly solid logic. Such an example (one of many) is when he challenges the assertion that certain foods, such as dairy, cause constipation: the only component of any food that reaches the large intestine undigested (to promote constipation) is fiber; the rest is absorbed into the body. (There is the exception of "food ash", but it is insignificantly small.) No amount of appealing to authority or pulling out statistics can invalidate such a simple and solid logical argument. This is a theme I've noticed throughout the book, and fiber (indigestible material) is always the culprit.
Not only was fiber and its role on digestive disorders covered, but Monastyrsky also covered human anatomy, biochemistry, carbohydrates, and other general topics about health and nutrition. By doing so, he makes few assumptions about his reader and starts from the basics to allow the reader to follow along with little confusion. He makes it clear that the conclusions which claim the benefits of dietary fiber are at best incomplete, and at worst outright fallacious. Fiber, like a drug, only masks the symptoms of a greater and more serious underlying digestive problem. The longer you ignore the problem, the more difficult it will be to reverse it. Just like taking statins does not transform someone into a healthy individual, neither does supplementing your diet with fiber and intentionally eating fiber-rich foods. Hiding the symptoms is not a cure for anything. After reading this book, you'll wonder how such a goofy concept of stuffing your digestive track with indigestible material can be taken seriously.
I would rather give this book a 4.5 out of 5, but since I had to choose 4 or 5, I chose the latter. Here are the reasons why I cannot (in spirit) give this book a perfect score:
1) There were several typos throughout the entire book. I counted at least six of them. Some were minor, and others were a bit embarrassing. None of the typos affected the accuracy of the topics, and I understand that no one is perfect. After all, I've read materials that have even greater typos, such as a book that says 1 mg is equal to 1/100 mcg! Talk about a huge and dangerous overshoot! Even the famous Merck Home edition is not immune from its own share of typos and mistakes.
2) Some critics of this book might find it "redundant". I don't mind at all, since repetition is one of the best ways of attaining and storing new information. The book is about fiber, so it is only natural that all chapters will repeat the mantra that "fiber is at fault." This repetitive writing style, while some may find it uninspiring, allows a reader to turn to any page without first having to read the previous pages in their entirety.
3) Monastyrsky could have done a better job at explaining some seemingly contradictory statements. I have read other reviews elsewhere that claim this book to be riddled with contradictions. One example is on the topic of probiotics and intestinal flora. "He says to take probiotics, but then later says that the stomach's acid kills bacteria! How can both be true?" I emailed the author about this issue, and he promptly replied with a sufficient answer. In addition to the email exchange, I did my own research and discovered it's not a black and white issue. The book does not contain contradictions; however, it may appear to be the case to some readers that are unaware of the ongoing research. I just wish Monastyrsky made it more clear in his book. This might be a consideration for a second edition, perhaps?
4) It was mentioned in an earlier review that the author refers to his web site where the reader can purchase certain supplemental products. I have read books that have done this heavily, so I will cut some slack to Monastyrsky, since he only does it a few times towards the end of the book. It does raise red flags for me when I know an author is selling something, since I begin to wonder how much of the book is informative and how much is an advertisement. In this particular case, it wasn't too much of the latter. I understand that writers have families to feed and relying solely on book sales doesn't always work. Besides, there are those readers who become frustrated when a book instructs them on steps to take without any particular products that are verified or sold by the author. "Take probiotics. There's many brands to choose from. Good luck figuring out which ones work the best, and don't expect me to supply anything." I would rather have an author sell me something at the end of a book instead of giving me no practical advice whatsoever. What would be ideal for me is if an author recommended specific brand names without any vested interest in third-parties or his own products. The best approach Monastyrsky could have taken would be to mention his web site once in the beginning of the last part of the book, and not mention it again. By bringing up the web site multiple times, it feels a bit "pushy". I disagree that his products are expensive, however. I must admit that when it comes to high-quality probiotics and supplements, any consumer must be willing to pay a hefty price. The brand of probiotics I am currently taking are not cheap, and yet they may in fact be of inferior quality to Monastyrsky's own brand.
It may sound like I am being too hard on this book. Let me assure you that I am not. In fact, this is probably one of the best materials on nutrition that I have read. The gist of my review can be summed up with "it was well worth reading!" I spend more time in my review on the shortcomings of the book in order to warn new readers in advance what negatives to expect. This way they can focus more on the content of the book rather than dwell on the trivial imperfections. Read this book, you won't regret it. You might make new enemies, but you will be empowered with an arsenal of rich information that you can apply to yourself and discuss with others. If you are contemplating what your next read on diet and nutrition will be, make it this book. Trust me on this one.
I am currently in the transition of moving away from fiber and changing other factors in my diet and lifestyle. I am surprised at how difficult it is. I'm not sure how others have had success with the suggestions laid out in the final section of the book, but I can only tell you it is very difficult for me personally. Work schedules and social norms add to the difficulty. I will remain patient and vigilant, since I have seen minor improvements. I just hope in time I can fully break off my dependence of fiber. This does not mean I am on a "zero-fiber and zero-carbohydrate diet", since I still do consume fiber and carbohydrates that are naturally found in whole foods. I am no longer supplementing my diet with fiber, and I am consciously avoiding fiber-rich and carb-rich food sources. Yes, I am still forming stools with little fiber, but as described in the book, I am suffering from latent constipation. Prior to making these changes I realize, retrospectively, that fiber was only "hiding" my latent constipation. Hopefully, this painful transition is only temporary. Unlike some people, I cannot subject myself to a boring and restrictive diet. Sometimes I have no choice but to eat a piece of cake or share some chips and salsa. It is socially frowned upon to say "no" to everything when attending a gathering or going out for dinner. Those around you may begin to roll their eyes and ostracize you for being so "picky". Regardless, I shall continue with the suggestions in the book. Wish me luck!
* Update: I forgot to mention that Konstantin Monastyrsky has also written a handful of other books in the past. Sadly, all but two (Gut Sense and Fiber Menace) are only available in Russian. I would really love to be able to read "Functional Nutrition" if it was translated into English. At least some of those topics were covered in Fiber Menace, although in lighter detail, I'm sure.
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