Fibre
VivianRosser
Posts: 32 Member
Most people should have a fibre intake of 30g daily but the truth is most people have half that which is not very good for the digestive system, my way around this is to have a Chia pudding every day! Besides being very tasty it gives me 20g of fibre and with my other meals combined it takes me over the 30g of fibre every day, plus its only 29carbs= 9 net carbs in total. Half a cup of Alpro Coconut milk, 3 tbs of Chia seeds, 1 tsp of honey if you wish, 20g of Alpro Coconut Yoghurt, 100g of Blackberries, YUMMY.
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Replies
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Very good Vivian, but how does it stack up for calories and fat?0
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I eat zero grams of fiber per day. Please tell me why I should have a fiber intake of 30g per day.0
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WholeFoods4Lyfe wrote: »I eat zero grams of fiber per day. Please tell me why I should have a fiber intake of 30g per day.
Increasing Fiber Intake
Why is fiber important?
A high-fiber diet appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, constipation and colon cancer. Fiber is important for the health of the digestive system and for lowering cholesterol.
Read more: https://www.ucsfhealth.org/education/increasing_fiber_intake/3 -
I agree with meet kale0
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WholeFoods4Lyfe wrote: »I eat zero grams of fiber per day. Please tell me why I should have a fiber intake of 30g per day.
First of all, if you eat anything other than meat and fat you are getting fiber.
Second, a body needs soluble fiber to assist in proper absorption of the nutrients in food
Third, a body needs insoluble fiber to help move the waste through your system including undigested food and those nasty "toxins" that don't get eliminated in urine (obviously not talking about a detox anything, I am referring to the normal way a healthy body eliminates them).
30 grams of combined soluble and insoluble fiber is the recommendation for men. Women should get a minimum of 25-27 grams.5 -
WholeFoods4Lyfe wrote: »I eat zero grams of fiber per day. Please tell me why I should have a fiber intake of 30g per day.
First of all, if you eat anything other than meat and fat you are getting fiber.
Second, a body needs soluble fiber to assist in proper absorption of the nutrients in food
Third, a body needs insoluble fiber to help move the waste through your system including undigested food and those nasty "toxins" that don't get eliminated in urine (obviously not talking about a detox anything, I am referring to the normal way a healthy body eliminates them).
30 grams of combined soluble and insoluble fiber is the recommendation for men. Women should get a minimum of 25-27 grams.
I believe @WholeFoods4Lyfe is doing Carnivore, so possibly they fit the no fiber bill.
I know there are some in the Keto/Carnivore community who claim that as long as you are eating no or minimal carbs, you don't need fiber for healthy digestion. I've never seen any evidence to support that, but honestly I've never looked for it because I wouldn't want to eat that way regardless.
OP, chia seeds are a great way to get in more protein and fat. I prefer whole grains and legumes, which work really well too. :drinker:1 -
WholeFoods4Lyfe wrote: »I eat zero grams of fiber per day. Please tell me why I should have a fiber intake of 30g per day.
First of all, if you eat anything other than meat and fat you are getting fiber.
Second, a body needs soluble fiber to assist in proper absorption of the nutrients in food
Third, a body needs insoluble fiber to help move the waste through your system including undigested food and those nasty "toxins" that don't get eliminated in urine (obviously not talking about a detox anything, I am referring to the normal way a healthy body eliminates them).
30 grams of combined soluble and insoluble fiber is the recommendation for men. Women should get a minimum of 25-27 grams.
Well, I only eat meat and fat.
Also, you don't need fiber to move anything through the system, unless you are consuming carbohydrates, which I'm not. My bowels function perfectly fine with zero fiber.4 -
WholeFoods4Lyfe wrote: »WholeFoods4Lyfe wrote: »I eat zero grams of fiber per day. Please tell me why I should have a fiber intake of 30g per day.
First of all, if you eat anything other than meat and fat you are getting fiber.
Second, a body needs soluble fiber to assist in proper absorption of the nutrients in food
Third, a body needs insoluble fiber to help move the waste through your system including undigested food and those nasty "toxins" that don't get eliminated in urine (obviously not talking about a detox anything, I am referring to the normal way a healthy body eliminates them).
30 grams of combined soluble and insoluble fiber is the recommendation for men. Women should get a minimum of 25-27 grams.
Well, I only eat meat and fat.
Also, you don't need fiber to move anything through the system, unless you are consuming carbohydrates, which I'm not. My bowels function perfectly fine with zero fiber.
Lucky old you!0 -
winniebago wrote: »WholeFoods4Lyfe wrote: »WholeFoods4Lyfe wrote: »I eat zero grams of fiber per day. Please tell me why I should have a fiber intake of 30g per day.
First of all, if you eat anything other than meat and fat you are getting fiber.
Second, a body needs soluble fiber to assist in proper absorption of the nutrients in food
Third, a body needs insoluble fiber to help move the waste through your system including undigested food and those nasty "toxins" that don't get eliminated in urine (obviously not talking about a detox anything, I am referring to the normal way a healthy body eliminates them).
30 grams of combined soluble and insoluble fiber is the recommendation for men. Women should get a minimum of 25-27 grams.
Well, I only eat meat and fat.
Also, you don't need fiber to move anything through the system, unless you are consuming carbohydrates, which I'm not. My bowels function perfectly fine with zero fiber.
Lucky old you!
More like "poor you". Eating a meat and fat diet is what put my father into a high risk category for colon cancer which is what killed him.4 -
Double fiber whole wheat bread - Yum!0
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elsie6hickman wrote: »Double fiber whole wheat bread - Yum!
Love it too. I was disappointed when they discontinued their Double Protein bread. I alternated between the two.0 -
WholeFoods4Lyfe wrote: »WholeFoods4Lyfe wrote: »I eat zero grams of fiber per day. Please tell me why I should have a fiber intake of 30g per day.
First of all, if you eat anything other than meat and fat you are getting fiber.
Second, a body needs soluble fiber to assist in proper absorption of the nutrients in food
Third, a body needs insoluble fiber to help move the waste through your system including undigested food and those nasty "toxins" that don't get eliminated in urine (obviously not talking about a detox anything, I am referring to the normal way a healthy body eliminates them).
30 grams of combined soluble and insoluble fiber is the recommendation for men. Women should get a minimum of 25-27 grams.
Well, I only eat meat and fat.
Also, you don't need fiber to move anything through the system, unless you are consuming carbohydrates, which I'm not. My bowels function perfectly fine with zero fiber.
I'm happy with my mixed diet so can't work up any enthusiasm to try a meat only diet but I've been following it with great interest and I agree that fiber certainly isn't necessary (and that there's no robust science to support the fiber recommendations either, IMO).
I saw this post yesterday that you might be interested in and now I'm especially curious about how a meat only diet affects the gut biome. I would have thought the biome would be different/less diverse but maybe not. Fascinating stuff!0 -
VivianRosser wrote: »Most people should have a fibre intake of 30g daily but the truth is most people have half that which is not very good for the digestive system, my way around this is to have a Chia pudding every day! Besides being very tasty it gives me 20g of fibre and with my other meals combined it takes me over the 30g of fibre every day, plus its only 29carbs= 9 net carbs in total. Half a cup of Alpro Coconut milk, 3 tbs of Chia seeds, 1 tsp of honey if you wish, 20g of Alpro Coconut Yoghurt, 100g of Blackberries, YUMMY.
Sounds very good and with the added benefit of berries and Coconut Yogurt, sounds tremendously healthy for you. Sounds like a nice fiber "hack".
You'll never get those on here to agree that fiber is good. I follow a ton of folks on LinkedIn (and am lucky enough to be connected to many of the leading researchers on Microbiome research in the world). I'm not a scientist and don't understand everything I read (for sure), but there's a lot more folks agreeing with you these days than disagreeing. Fiber seems to help increase both the diversity of bacteria in your microbiome and also improve the variety that helps with inflammation as well.
There was that study that came out a couple of weeks ago (even though somewhat flawed). It was a long term study on eating patterns of people around Europe (I believe) for decades and what they found was that those with moderate (as opposed to low/high carb) carb consumption lived longer. Moderate carbs usually are indicative of following something like the Mediterranean Diet.
The "Blue Zones" seem to back up that fiber is good for you as well. These are pockets of society where, historically, people have lived much longer and healthier. They tend to eat a lot of fiber and legumes/tubers, which flies in the face of Paleo/Keto.
Anything eliminating sugar, simple carbs is better than the Western Diet. I do think someday it will be proven that fiber is, without a doubt, beneficial to your health. Low carb is a huge movement in the US. While I think it's healthier than the standard Western Diet, I'm not convinced at all from what I've read that long-term it's the best path.
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I am working on adding more fiber to my diet. I may look into chia.
I use benefiber on days that I don't get enough (which right now is every day) but I'm also trying to gradually work up to 25g per day. It is making me a bit gassy working on the fiber, but I suffer from hemorrhoids, so it's important to maintain my health.
Right now I'm happy if I get over 20g per day, working my way up. I eat fruit and oatmeal for breakfast, my snack bars have fiber, and I usually eat fiberous veg for dinner. Need to eat more fruit and fiberous veg.0 -
ExistingFish wrote: »I am working on adding more fiber to my diet. I may look into chia.
I use benefiber on days that I don't get enough (which right now is every day) but I'm also trying to gradually work up to 25g per day. It is making me a bit gassy working on the fiber, but I suffer from hemorrhoids, so it's important to maintain my health.
Right now I'm happy if I get over 20g per day, working my way up. I eat fruit and oatmeal for breakfast, my snack bars have fiber, and I usually eat fiberous veg for dinner. Need to eat more fruit and fiberous veg.
I get chia seeds from Walmart or Amazon. I add them to smoothies. They'd be good in overnight oats.
I prefer them soaked for a few hours - otherwise they stick in my teeth. For my breakfast smoothie I soak 1/2 T seeds in a little dish with 1/4 C or so of water and refrigerate that overnight. When I assemble my breakfast smoothie I start another dish of seeds for my lunch smoothie, if that's what I'm having, otherwise I just refrigerate it for the next day.
On double smoothie days I get 14 g of fiber between breakfast and lunch.
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