That was the short answer. By concentrating on 25g of fiber I made a dramatic reduction in my LDL in a month, which astounded my doctor. About 50% of your fiber should be soluble fiber (sources that come to mind are beans/legumes, fruit, oatmeal, and whole grain bread), but be wary of inulin as the primary source. I love to start my day with a pear.
You'd be surprised how much fiber you can add to your diet by sprinkling either flax seed or All Bran Buds on yogurt, oatmeal or cereal.
Edited by: KATELJM at: 8/23/2014 (23:22)
Kate (or Kathy), Joppa, MD, USA EDT https://www.fitbit.com/user/2TFSLV
Healthy Weight reached 12.10.09 -- reached that again on 10.08.14!
I eat a very high fibre diet, and believe me when I say, my body knows if I haven't :-(
There is more to fibre than helping us to be regular. There are also different types of fibre - some soluble and some insoluble. The soluble ones also help to keep your arteries unclogged which, with a higher fat diet from meats and eggs, you would more than likely need. Just remember, just because you can't see it, doesn't mean that it isn't happening.
In particular, I need soluble fiber, because I am insulin resistant, and soluble fiber (such as is found in legumes) slows sugar uptake and reduces insulin production. Getting lots of insoluble fiber is one of the most important dietary things I can do.
I would imagine it's pretty good for others who aren't insulin resistant too.
Like others have said, berries and beans are great for getting in some fiber. Another great one that I feel is vastly underused in general is an artichoke. Tons of fiber and absolutely delicious. They take a bit of prep and a bit of work to eat, but I kind of like that. It makes it feel more satisfying/I feel like I'm eating a ton even though it's really not much at all. Cauliflower mash is another of my faves that packs a lot of fiber.
I also try to grind up some veggies pretty fine in the food processor and add those to things like meat sauce, meatballs/meatloaf, etc. You really don't notice it's there and it ups the fiber (and nutrient) content.
I don't think you need 25 grams of fiber, but it doesn't hurt, and is easily done on even a low carb diet, with the foods listed below.
One reason to eat more fiber on a low to moderate carb diet is that it allows you to eat more carbs, since fiber is subtracted. This adds more variety to your diet, and makes it more enjoyable. So a 100 gram diet with 15 grams of fiber, is equal to a 120 gram diet with 35 grams of fiber. That extra 20 grams of carbs, could be another 1-2 servings of fruits/veggies, or a serving of higher carb foods, such as the beans, or even brown rice.
As far as I can tell, all high fiber foods are quite tasty too...
"We can't solve our problems with the same thinking we used when we created them "
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10-15 grams is low. Fiber has many health benefits which others have already shared. Another way to evaluate fiber intake is using this formula, which works well for people following a lower calorie diet:
Aim for at least 15 grams fiber/1000 calories consumed.
Therefore if you are eating 1200-1550 daily, this would equal 18-23 grams of fiber daily.
Since you are following a lower carb diet; focusing on getting at least 20 grams daily is a good "middle of the road" goal. Including a few more servings of veggies, fruit (especially ones with skin or berries), and don't forget those wonderful beans....can really boost your intake.
Becky Your SP Registered Dietitian Nutritionist
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21 8/15/14 2:01 P
I know quite a few folks who eat low carb and don't have any issue with reaching 25g per day of fibre. It is quite possible to be in range without using grains, since veggies and fruits are great sources of fibre. One of the favourite sources is raspberries (100g of raspberries has only 12g total of carbs including 7g of fibre, for only 5g net carbs).
You may wish to discuss this with your medical practitioner to see what they recommend for you, based on your personal medical history.
I know higher fiber diets have been shown to protect against colon cancer. Try getting some more leafy greens into your diet. They are low in calories and carbs and high in fiber, vitamins and minerals.
JERF - Just Eat Real Food
I'm a Certified Personal Trainer.
I'm not a doctor or dietitian. I'm just a real whole foods nutrition nerd.
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 37 years old 2 kids
Keeping my blood sugar levels low on my high fat/ low carb/ moderate protein diet.
195 Maintenance Weeks
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1,245 8/15/14 10:06 A
I add ground flaxseed or chia seeds to things like yogurt, oatmeal, soup etc. I started adding those for the omega 3 but noticed it really bumps up the fiber too. If I eat everything I tracked for today I will have 30 grams of fiber. There are many health benefits to fiber beyond being "regular".
People! read the INGREDIENTS!
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I try to follow a low to moderate carb diet. I don't eat any wheat products, and do limit my white starches like rice and potatoes. The majority of my carbs come from fresh vegetables and I'm generally sitting around 10-15g of fiber per day. I feel great, no stomach issues and I'm very regular. I know that RDA for fiber is more in the 25-35g per day range and I'm wondering if I'm somehow doing myself a disservice by not meeting that range. What does SP think?
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