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Julie1972 04-26-2013 04:25 PM

How much fiber per day?
 
How much fiber do you eat per day? I am trying to add additional fiber to my diet to help stay full longer and for the nutritional benefits. I know we can subtract the fiber from the carb count, but how much is too much? I'm sure it's a "YMMV" type of thing but I'm curious how much fiber people have been able to add without stalling. I want to add more veggies, flax, chia, etc. but still stay below 20 net carbs.

Punkin 04-26-2013 04:32 PM

I tend to eat a lot of fiber because of the types of LC veggies I eat. Every now and then I have to take a break to let my stomach clear because the fiber tends to build up in your digestive system and make you bloated. You'll know when you are eating too much because you start feeling pressure in your gut. It doesn't stall from the point of losing body fat but it does retain water and food weight which will make you feel you are losing anything. How much is too much? I eat a bit too much and I am guessing it is around 20g worth?

rubidoux 04-26-2013 06:05 PM

I have gone long periods of time with no fiber at all and felt great appetite suppression from eating lots of fat. Lately I've had a little fiber bc I've been eating an avocado on most days and an ounce of almonds here and there. But I have to say, I think it's been messing up my digestion a little bit.

raindroproses 04-27-2013 09:13 AM

Mostly no fiber here whatsoever... I eat mostly meat and dairy and other healthy fats :) On occasion I do get in some nuts, or some veggies, but never too many. So I'm afraid I can't really help much on the maximum fiber topic :laugh:

avid 04-27-2013 09:21 AM

I have to consciously add fiber or my 'regularity' goes out of whack.
I do eat lots of greens and cruciferouis veggies, but it's not enough for me
so I sprinkle flax meal on my breakfast and dinner.
It doesn't take much, but without it I'm miserable.

DiamondDeb 04-27-2013 09:30 AM

I never give a thought to fiber. It is not at all important to me. The amount I get varies depending on how many veggies I eat.

I don't really think fiber stalls.

DiamondDeb 04-27-2013 09:32 AM

Quote:

Originally Posted by avid (Post 16396818)
I have to consciously add fiber or my 'regularity' goes out of whack.
I do eat lots of greens and cruciferouis veggies, but it's not enough for me
so I sprinkle flax meal on my breakfast and dinner.
It doesn't take much, but without it I'm miserable.

I think this is why most people watch their fiber intake.

My body is weird. I have never, ever had this problem - no matter what type of diet I follow. High fat, low fat, high carb, low carb... I guess I am lucky.

raindroproses 04-27-2013 01:26 PM

I just take magnesium supplements and it takes care of what the missing fiber can't do :)

Mistizoom 04-27-2013 01:48 PM

My fiber intake varies, I think it was about 15 g yesterday, but I don't specifically try to get any particular amount of fiber. I saw a recent study that showed dietary fiber is more likely to be cause of, rather than a cure for, constipation and other bowel symptoms. I take magnesium to help with regularity.

ETA: Reference is: Ho KS, et al. Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms. World J Gastroenterol 2012;18(33):4593-4596 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435786/

DiamondDeb 04-27-2013 02:00 PM

Quote:

Originally Posted by Mistizoom (Post 16397143)
My fiber intake varies, I think it was about 15 g yesterday, but I don't specifically try to get any particular amount of fiber. I saw a recent study that showed dietary fiber is more likely to be cause of, rather than a cure for, constipation and other bowel symptoms. I take magnesium to help with regularity.

ETA: Reference is: Ho KS, et al. Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms. World J Gastroenterol 2012;18(33):4593-4596 Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms

I really think it is going to be an individual thing no matter what any study says.

I followed a nutrition plan that required me to get 60g fiber per day and I never had any problems then. I also have no problems on zero fiber days.

Mistizoom 04-27-2013 02:20 PM

Quote:

Originally Posted by DiamondDeb (Post 16397160)
I really think it is going to be an individual thing no matter what any study says.

I followed a nutrition plan that required me to get 60g fiber per day and I never had any problems then. I also have no problems on zero fiber days.

The study was done on people with idiopathic constipation, and the study indicates less fiber may be beneficial in that population. For people without constipation I agree YMMV. However I think conventional widsom says "more fiber is better" which isn't necessarily true, and that's the point I was trying to make for the OP, as she alluded to nutritional benefits of fiber. I don't think the benefits of fiber (especially insoluable) are as clear cut as the most people think.

Julie1972 04-27-2013 03:59 PM

Thanks much for all the replies. I am less interested in the fiber for regularity as I take magnesium and it works like a charm. I want to increase fiber by eating more veggies and using more flax and chia. I love eating flax and chia because they add such variety, nutrition and they make me feel full for a long time. I was just worried that too much of it may end up stalling me, but I will just continue to add them and see how it goes!

Ntombi 04-27-2013 10:34 PM

I don't eat a ton of fiber. It's all from non-starchy veggies, but I generally eat under 20g of carbs TOTAL per day, and I do eat dairy too, so you can tell I don't eat a lot. I have no issues with satiation, because of the fat I eat, and no issues with regularity, so fiber isn't a focus for me.

clackley 04-28-2013 04:59 AM

I always think of Dr. Eades' blog on the subject. If you want a different perspective on the subject, look for "A cautionary tale of mucus fore and aft" by said doctor.

Casey 04-28-2013 05:07 AM

Julie - Yes, I do flax and chia to stay full longer... In my morning protein shake I add 1 tablespoon of chia and 2 tablespoons of flax meal.

NoelleM 04-28-2013 06:02 AM

Quote:

Originally Posted by clackley (Post 16397806)
I always think of Dr. Eades' blog on the subject. If you want a different perspective on the subject, look for "A cautionary tale of mucus fore and aft" by said doctor.

This is a great read..............thanks for the quote clackley! I have crohns disease and so fiber is not my friend. I find it much more important to keep my fat levels high to keep my digestion smooth. Vegetables, fruit, nuts, etc. just set off flares and give me pain. My family has learned that the kale-quinoa-berry salad that they find so "healthy" makes me sick for 3 days! :)

Annabel Lee 04-28-2013 06:14 AM

Quote:

Originally Posted by Mistizoom (Post 16397143)
My fiber intake varies, I think it was about 15 g yesterday, but I don't specifically try to get any particular amount of fiber. I saw a recent study that showed dietary fiber is more likely to be cause of, rather than a cure for, constipation and other bowel symptoms. I take magnesium to help with regularity.

ETA: Reference is: Ho KS, et al. Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms. World J Gastroenterol 2012;18(33):4593-4596 Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms

Wow! Thanks for this interesting information.:shake:
It is amazing, that as I get older, I am finding so many things that I thought were the gospel truth may be completely wrong!

On a low carb/high fat diet I have no issues with constipation.
I do eat very little fiber.

Annabel Lee 04-28-2013 06:25 AM

Quote:

Originally Posted by clackley (Post 16397806)
I always think of Dr. Eades' blog on the subject. If you want a different perspective on the subject, look for "A cautionary tale of mucus fore and aft" by said doctor.

Thanks for this Cathy!:shake:
An informative and enjoyable read, despite the subject!
He sure has an interesting way of explaining things.
I always find his writing fascinating.

Geekin' in Utah 04-28-2013 10:13 PM

Constipation is always help up as "proof" LC is bad. Seems like it might not be constipation, but rather "normal", with the fiber-brigade having the dangerous "trots".

Wouldn't it be nice if there was a study that said "you guys over here eat high fiber, and you guys over there eat low fiber" to see what the long-term implications are in a controlled environment. But everybody "knows" more fiber is better, so you'd never get funding. Yet what if it were all the fiber causing all the colon cancer? (I'm not implying it is, but it is a valid hypothesis that can be tested. If anybody knows of research on the topic, I'd love to see it.)

avid 04-29-2013 09:31 AM

I agree. I would love to see more studies on fiber.
Personally, I require a little more than I get by my typical lc routine. But the solution was simple. I just sprinkle a little ground flax seed on my veggies at meal time and stay comfortably regular.


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