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5/3/13 7:35 A

Fiber is not a magic bullet---where "more is better". Aim for a healthy fiber intake daily. If you go above this amount, there really is no benefit; nor is there harm---until you reach about 50 grams. 50 grams of fiber daily is the upper tolerable limit. Above this amount is when we see more gastrointesinal issues (bloating, gas, discomfort) and the fiber can start to bind with important nutrients and prevent the nutrients from being used by the body.

SP Registered Dietitian Nutritionist

WHOLENEWME79 Posts: 949
5/2/13 11:48 P

Popcorn is a great way to add fiber, and you can make it relativly low cal, and it is considered a whole grain.

I am curious why so much fiber, though. My dietician said anything over 40-45g per day has no added benefit.

SONGIE Posts: 242
5/2/13 11:02 P

Arnold's brand has a whole line of sandwich thins that are delicious and very high in fiber. You can see the nutrition of all their products at . I also like Nature's Own brand bagle thins at Walmart. They make a good high fiber breakfast option to start your day! emoticon

FLAMEGLIMMER SparkPoints: (48,062)
Fitness Minutes: (20,320)
Posts: 154
5/2/13 10:27 P

There's always stuff like flax seed and chia seed and All-Bran Buds that you can add to your other foods for extra fibre.

If you are going to eat those high levels of fibre, make sure you drink lots of fluids- otherwise you can get intestinal blockages and constipation and such.

GRAMCRACKER46 Posts: 1,735
5/2/13 5:34 P

Just curious as to your reason for the high fibre if you don't mind my asking. I get the fibre in because of diverticulosis.

I have a book "Filbre 35 Diet" and it lets you subtract 7 calories for each gram of fibre. That made tracking fun but the point is it helps with weight loss.

Btw my tablet auto corrects fibre so I purposely misspelled it! emoticon

VATRUCKER SparkPoints: (20,629)
Fitness Minutes: (36,922)
Posts: 526
5/2/13 5:33 P

I eat mostly vegan, and some fish. With this diet I will get 40 to 50 grams without even trying, SOMETIMES I GET TO MUCH and blow up like a balloon emoticon

VIRGOGURL4 SparkPoints: (59,813)
Fitness Minutes: (104,667)
Posts: 1,484
5/2/13 5:27 P

My nutrition tracker has this goal for some reason. I probably set it up that way last year. Time to adjust! Thanks :)

But I'm still only eating between 20-40 grams a day. I'd like to eat at least 45...

GRAMCRACKER46 Posts: 1,735
5/2/13 4:33 P

Most nutritionist recommend not going over 50. 25-35 is good. I try for 30 grams. You should raise fiber intake gradually, otherwise it will be painful. And my doctor said nothing wrong with taking Gas-X and Beano.

Today I will have eaten:
flax seed
Fiber 1 brownie (yum)
chia seeds (in my yogurt)
and a whole wheat English muffin

That totals 32. Just to give you some ideas.


LDHAWKE SparkPoints: (19,069)
Fitness Minutes: (1,818)
Posts: 771
5/2/13 4:21 P

You're trying to eat 50 - 60 grams of fiber a day? Holy cow! That's a lot of fiber. My range is 25 - 35 grams per day. Is there a reason you are trying to eat so much fiber?

YOJULEZ SparkPoints: (15,981)
Fitness Minutes: (120)
Posts: 2,171
5/2/13 3:54 P

Is there a medical reason you're trying to eat 50-60 grams of fiber a day? That's really high... Spark recommends 25-35. Even my mom who is on a high fiber diet was told by her doctor to be at 35-45.

But, one of the highest fiber foods you can get is raspberries. Apples are up there too, as long as you eat the skin. I also eat a Fiber Plus granola bar every day, but not everyone likes to eat them as they are processed.

VIRGOGURL4 SparkPoints: (59,813)
Fitness Minutes: (104,667)
Posts: 1,484
5/2/13 3:33 P


I took a look at my nutrition tracker for the last few days, and I've noticed that my fiber count is really low. I'm trying to eat 50-60 grams of fiber a day. What are some of your favorite high-fiber foods? I already know about fruits, vegetables, and grains -- just trying to find new ideas!

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