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SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (275,595)
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10/5/18 2:56 A



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I have no problem with getting my fibre in. I generally eat at least 8 servings of fruit/vege in a day (and often a lot more), and most of those are higher in fibre than others. I also eat other foods with good fibre content - wholegrains, lentils, beans such as black beans; cannellini; kidney and chickpeas.

For a considerable length of time I HAD to eat at least 42g fibre or I would get badly constipated. That has been remedied, and now, so long as I eat over 30g most days, I am fine.

Kris

Edited by: SLIMMERKIWI at: 10/5/2018 (02:58)
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10/4/18 1:14 P



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What sort of veggies are you eating at your meals ?

example, an apple can have 4 grams of fiber, a banana 3 grams, one cup of carrots has 3.6 grams of fiber.

If you were to eat one banana, one apple and a serving of carrots, that would be 12-13 grams of fiber. If a person were to eat 6-9 servings of fresh fruit and veggies, that would give them the minimum requirement for fiber.

If you were to increase the number of servings you ate from 2-3 to 4-5 and eventually 6-9, your fiber intake would also increase. But as others noted, there are other ways to get fiber into your diet.

Beans and nuts are both excellent sources of protein and fiber. beans are not only versatile, they are nutrient dense too.

URBANREDNEK Posts: 4,377
10/4/18 12:29 P

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As an individual who needs a high amount of daily fibre due to medical reasons (40-45g per day), I have to say that I don't really get the majority of my fibre from vegetables. In a typical day, I'll get fibre from:

- grains for 8-14g of fibre (I add oat bran and wheat germ to my breakfast "baked custard", and enjoy 2 to 4 slices of homemade wholegrain sourdough bread every day)

- nuts and seeds for 10-13g of fibre (I usually have 15g of nuts + 10g of flaxseed in my "baked custard", along with separate servings through the day of another 15-30g of nuts, 10-20g of sunflower seeds, and 25-35g of nut butters)

- fruits for 14-18g of fibre (I generally have 5 to 8 x 80g "servings" of various fruits and berries, including what is in my "baked custard")

- vegetables for 14-18g of fibre (I generally have 5 to 8 x 80g "servings" of various vegetables, including root vegetables, and including what is in my "baked custard", and I cannot eat leafy greens, broccoli, cauliflower, or cabbage)

The majority of whole plant foods include both soluble and insoluble fibre, so making them the base for your meals and snacks will ensure that you get in enough fibre. I will caution, though, that you should build up the amount gradually and make sure that you are having extra water along with the higher amounts of fibre, since it can take some time for your body to adjust!

Edit to add: even if you are following a low carb or keto way of eating (with keto being 20g NET carbs), it is quite possible to get in the recommended fibre with high fat sources such as avocado, flaxseed, chia, nuts, and nut butters - along with sources such as pysllium husk and oat fibre if you enjoy using those for keto baked goods. By including these sources along with the high fibre / low net carb vegetables such as leafy greens and asparagus and the ubiquitous cauliflower, as well as some super high fibre berries (raspberries and blackberries), you can easily meet the 25-35g per day recommendation.

Edited by: URBANREDNEK at: 10/4/2018 (12:34)
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MLAN613 Posts: 20,466
10/4/18 6:34 A

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And what is more than 1 serving? 2? 3? The daily recommended amount of fruits and vegetables is 5 to 9 and 80 grams or about 3 ounces per serving. You also can get fiber from whole grains and seeds like quinoa, brown rice, and oats.

Meghan in Minneapolis, Minnesota, USA


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-JAMES-'s Photo -JAMES- Posts: 12,292
10/3/18 11:52 P

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Why are you concerned specifically about fibre?

I think the amount of fibre that is required is debatable.

James
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10/3/18 10:22 P

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I eat more than 1 serving of vegetables at my meals and still don't even come close to meeting my fiber needs!

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