1
 
Author: Sorting First Post on Top ↑ Message:
RAYLINSTEPHENS's Photo RAYLINSTEPHENS SparkPoints: (185,658)
Fitness Minutes: (176,536)
Posts: 32,429
8/7/14 9:08 A

My SparkPage
Send Private Message
Reply
Thank you DIETITIANBECKY - I'm glad that is just a "minimum" amount.

I appreciate you replying - now I can report back to the team that I am doing ok. I tend to stay between 25-30 but will no longer worry on the days I only hit 24, lol.

I am aware of the dangers of eating too much fiber, but too little isn't good either :(



Edited by: RAYLINSTEPHENS at: 8/7/2014 (09:09)
Central Time Zone
page 39 in The Spark

I went from 210-120 in 16 months with SparkPeople!
In Maintenance since 8/11/09!! (backslid without internet but still within normal range!)

Lifetime Spirited Underdog!

I didn't "make it happen" the first time, I "made it happen" the last time!



 current weight: 124.1 
 
210
187.5
165
142.5
120
JUSTEATREALFOOD's Photo JUSTEATREALFOOD Posts: 1,223
8/7/14 6:56 A

My SparkPage
Send Private Message
Reply
21g does seem really low.

JERF - Just Eat Real Food


I'm a Certified Personal Trainer.

I eat mostly vegetables, fats, meats, some fruit and dark chocolate. Unprocessed and preservative free. And it's changed my life!

5'4"
Goal weight 125lbs
36 years old
2 kids

Keeping my blood sugar levels low on my high fat/ low carb/ moderate protein diet.


Perfection is not attainable, but if we chase perfection we can catch excellence.

- Vince Lombardi


176 Maintenance Weeks
 
0
45
90
135
180
DIETITIANBECKY's Photo DIETITIANBECKY Posts: 26,576
8/7/14 6:54 A

SparkPeople Team Member

My SparkPage
Send Private Message
Reply
For your age and gender, 21 grams is the correct "minimal" amount of fiber.

The fiber recommendation comes from the Institute of Medicine:
www.iom.edu/Reports/2002/Dietary-Reference
-Intakes-for-Energy-Carbohydrate-Fiber
-Fat-Fatty-Acids-Cholesterol-Protein-a
nd-Amino-Acids.aspx


Notice that the link I shared also has a pdf link to the complete report on fiber if you want to read it as well as note the research studies used.

As a person ages, he/she burns fewer calories and therefore calorie needs go down for weight maintenance. With this decrease in food consumption, fiber intake needs also decrease slightly.

The Sparkpeople Nutrition Tracker is based more on a food label for vitamins, minerals and fiber. Thus it does not show these slight variations for gender and age changes.

Becky
Your SP Registered Dietitian Nutritionist


Edited by: DIETITIANBECKY at: 8/7/2014 (07:00)
RAYLINSTEPHENS's Photo RAYLINSTEPHENS SparkPoints: (185,658)
Fitness Minutes: (176,536)
Posts: 32,429
8/7/14 6:40 A

My SparkPage
Send Private Message
Reply
Thank you all! I do hope one of the Coaches answers my question too - if the numbers in that article are the minimum - it really needs to state that in the article.

All my life I have heard how important fiber is as we age - hence all the supplemental fibers.

Thanks Jibbie - I will check it out! So far I can meet my needs using Fiber One products and an OTC Softener. Sorry if TMI.

Central Time Zone
page 39 in The Spark

I went from 210-120 in 16 months with SparkPeople!
In Maintenance since 8/11/09!! (backslid without internet but still within normal range!)

Lifetime Spirited Underdog!

I didn't "make it happen" the first time, I "made it happen" the last time!



 current weight: 124.1 
 
210
187.5
165
142.5
120
JIBBIE49's Photo JIBBIE49 Posts: 56,185
8/7/14 2:28 A

My SparkPage
Send Private Message
Reply
I buy KONSTYL brand fiber at Walmart and take it daily. Mix the fiber into the liquid and not the other way around.



 current weight: 172.4 
 
214
191.5
169
146.5
124
SHOTOKIDO SparkPoints: (23,310)
Fitness Minutes: (9,465)
Posts: 613
8/6/14 11:51 P

My SparkPage
Send Private Message
Reply
I'm pretty sure there's no risk of harm from having more than 21 grams of fiber.

Worst case scenario, it will kick in while you're in traffic.



 September Minutes: 601
 
0
750
1500
2250
3000
SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (128,259)
Fitness Minutes: (32,641)
Posts: 21,440
8/6/14 8:28 P



My SparkPage
Send Private Message
Reply
If I ate 21g Fibre daily, I would be horribly constipated. I need to eat an average of around 42g daily otherwise I suffer. I can occasionally get a way with in the 30's, but that is only if my fat consumption has increased a fair bit. I keep a Spreadsheet for my Dietitian, and she has noticed the need for a much higher amount than normally recommended.

Kris

Co-Moderator Dealing with Depression
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=953


Team Leader Essential Tremors :-) (Benign and Familial) www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=30225


Co-Leader Crohn's Can't Stop Me
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=17464


I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan


 current weight: 151.0 
 
211
196
181
166
151
RAYLINSTEPHENS's Photo RAYLINSTEPHENS SparkPoints: (185,658)
Fitness Minutes: (176,536)
Posts: 32,429
8/6/14 7:33 P

My SparkPage
Send Private Message
Reply
the 5% Summer Challenge is doing fiber this week - and the numbers surprised me.

I have been a member of SP since 2006 (already 56 yrs old) - and my fiber "needs" have never changed on my Nutrition Tracker - always 25-35

The team referenced a SP article which says I should only be getting 21?? I just don't understand?? What happened to 25-35? Why has my tracker never changed?
www.sparkpeople.com/resource/reference_fib
er.asp


Adult males, under age 50 38 grams daily
Adult males, over age 50 30 grams daily
Adult females, under age 50 25 grams daily
Adult females, over age 50 21 grams daily
Adult pregnant females 25-35 grams daily

Is this the new minimum or the maximum? I have always heard that as we age fiber is more important, not less needed.

Help please.

Central Time Zone
page 39 in The Spark

I went from 210-120 in 16 months with SparkPeople!
In Maintenance since 8/11/09!! (backslid without internet but still within normal range!)

Lifetime Spirited Underdog!

I didn't "make it happen" the first time, I "made it happen" the last time!



 current weight: 124.1 
 
210
187.5
165
142.5
120
Page: 1 of (1)  

Report Innappropriate Post

Other Diet and Nutrition Topics:

Topics: Last Post:
How to not overeat treats? 5/14/2014 8:04:35 PM
Appetite Suppressants? 6/23/2014 8:39:20 AM
Celebrations 7/8/2014 1:55:21 AM
Food provided at work, help 6/22/2014 10:01:23 PM
true or not true? 7/17/2014 12:19:26 PM

Thread URL: http://www.sparkpeople.com/myspark/messageboard.asp?imboard=7&imparent=34211389

Review our Community Guidelines





Diet Resources: riboflavin phosphate | vitamin b riboflavin | riboflavin and niacin