Fiber - How much is needed? Are you getting enough?

mommyeggers

Are you getting enough fiber? Dietary fiber is often overlooked when it comes to watching our nutrition/diet. Having a diet rich in fiber has many benefits:

* Helps normalize bowel movements - keeping your system nice and regular
* Lowers risk of developing diverticular disease or developing hemorrhoids
* Lowers cholesterol levels
* Helps regular blood sugars
* Helps with maintaining a healthy body weight

For men, 30-38 grams of fiber per day is what is recommended. For women, 21-25 grams per day.

Use your food log to see how your fiber intake adds up!

zeejane03

I average over 30g a day, sometimes closer to 40g (I'm a female). Here's a good article that goes into what fiber is, what its role is in our bodies etc
https://www.vox.com/2019/3/20/18214505/fiber-diet-weight-loss

lemurcat2

zeejane03 wrote: »

I average over 30g a day, sometimes closer to 40g (I'm a female). Here's a good article that goes into what fiber is, what its role is in our bodies etc
https://www.vox.com/2019/3/20/18214505/fiber-diet-weight-loss

Like zeejane, I typically have gotten around 35, and am currently on a mission to increase that (easy when I'm including beans and lentils in my diet most days). I think fiber is important for most people (a smaller number may find that they have issues with certain kinds of fiber).

nocgirl72

I have IBS and need fiber. I get 25-30g a day in

kshama2001

Hitting my fiber (and protein) goals helps me stay within my calorie budget.

anthocyanina

I often get 60+ grams of fiber a day.
Did you know that coffee contains around 1.5 grams soluble fiber per cup?

Gisel2015

Most of the time around 25 g. More than that for several days, forces me to stay near a bathroom all day long . I seem to be very sensitive to fiber. Getting 60g a day would be a big stinky mess for me.

Edited to add that I have been in maintenance for 9 years, my cholesterol is good and so are my fasting glucose and Ac1, and I am, regular. I already have diverticulitis (for 30 years and counting), and having a lot of fiber makes my problem worse. Go figure!

deannalfisher

The recommendation I work with is 15g/1000 cal so for my 2800cal days I aim for 42g

AnnPT77

Varies. Usually 30 to 50g range.

Hamsibian

I average around 35, but today I ate 52g.

reversemigration

I'm generally in the 35-50g range, and try to make a reasonable fraction of that soluble.

lemurcat2

anthocyanina wrote: »

I often get 60+ grams of fiber a day.
Did you know that coffee contains around 1.5 grams soluble fiber per cup?

Interesting. Coffee is the one thing I never log!

lx1x

Not enough...😑

Drink benifiber as supplement..

nvmomketo

The only fibre I get is coffee. So I would guess around 6 grams.

I eat pretty close to a carnivorous diet, and have been for about a year. Prior to that I ate less than 30g of carbs a day for a few years.

Fibre is helpful when eating carbs, but without them it isn't very helpful, imo. I just eat my SCFAs rather than let bacteria in my gut create it for me, and make BHB instead. Less gas and less stomach upset - it works for me. I don't think my gut microbiome is dead, just different than that of someone who relies on fibre.

Interesting discussions:

http://www.ketotic.org/2017/11/does-ketogenic-diet-confer-benefits-of.html

http://www.diagnosisdiet.com/food/fiber/

AlabasterVerve

I don't need any but the sweet spot for me is around 10g. That allows for enough food variety (fruit, nuts, vegetables, etc.) to make me happy. I also really like not taking massive kittens twice a day. I can eat a high fiber diet without distress but I prefer not overdoing it on the plant foods these days -- it just feels better not to have gas or that rock feeling in my stomach after eating.

jlynnm70

I need MORE fiber in my diet - it's something I have just started watching and find that I am not getting nearly enough. I have even bought benefiber to mix into my drinks to start slowly increasing it.