How much fibre do I need?

yoghurtand
yoghurtand Posts: 119
edited September 25 in Food and Nutrition
Recently, I've not been too good with my diet (I'm working on it, no fear). One thing I wondered though is that it's recommended to have at LEAST 18g of fibre in the UK, but I have around 7-14, depending on the day. However, this is because I'm on a diet and don't eat a lot of my usual foods at the moment. Does the amount of fibre you need change based on how much you eat? So if I eat 700 calories and have 7g of fibre, is this okay? Or do you always need 18g, regardless of the quantity of food you eat?

Thanks in advance for any info you can share with me.

Replies

  • youngtweezy
    youngtweezy Posts: 183
    In the US, it's recommended to get 25-30 grams a day.
  • Mads1997
    Mads1997 Posts: 1,494 Member
    I aim for 30gms a day at least regardless of how many cals. You should be eating more than 700 cals a day though
  • believetoachieve
    believetoachieve Posts: 675 Member
    I've heard 25g a day. Thats what Health Canada recommends! :drinker:
  • youngtweezy
    youngtweezy Posts: 183
    I aim for 30gms a day at least regardless of how many cals. You should be eating more than 700 cals a day though

    Agreed. 700cal a day is crazy low.
  • LadyT02182011
    LadyT02182011 Posts: 113
    I agree! The US recommends a minimum of 25g per day.
  • darling_nickie
    darling_nickie Posts: 117 Member
    700 cals is quite low. I aim for 25 grams and if I am having a hard time hitting it I grab a fiber one bar :) Also Kashi cereals and Nature's Path organic cereals are high in fiber and protein.
  • audjrey
    audjrey Posts: 360 Member
    Yes, the amount of fiber you need does change but according to your physical activity, which in turn allows you to eat more. It is recommended to get at least 30-35 grams of fiber everyday (at least here in North America). 18 grams seems quite low and 7 grams is extremely low.

    Fiber can come in the form of pysllium husks, prunes and prune juice, ground flax seed, chia seeds, whole grains, all natural whole bran flakes, oat bran, raw nuts & seeds, raw dark green vegetables like broccoli, celery, kale, romaine, collards, dandelion, etc.

    For whatever reason you are only eating 700 calories, I'd try to aim to eat mostly raw foods and be sure to include lots of nuts and seeds to preserve the fat and muscle in and around your vital organs. Otherwise, you might run the risk of long-term organ failure.
  • darling_nickie
    darling_nickie Posts: 117 Member
    You can tell me its none of my business but can I ask, why 700 cals? I was looking at your food diary and you're really hardly eating...I have a bad habit of not always eating back my exercise cals which I know is bad enough but I always try to hit 1200 cals regardless...I've heard going any lower than that is more damaging than helpful.
  • yoghurtand
    yoghurtand Posts: 119
    Yeah, the 700cals is what I meant when I said I wasn't doing so well lately :/ I have at the moment what would probably be described as a subclinial eating disorder which makes it very hard for me to push past certain numbers of calories when I am in a bad state of mind. Hopefully I'll feel like eating more when I start exercising again (I stopped for two weeks).

    Thanks for the advice! I wonder why it's so much lower here than it is where you are... I'll try and get up to 30g eventually :)
  • darling_nickie
    darling_nickie Posts: 117 Member
    Ah...well best of luck to you. If you need anyone to talk to, feel free :)
  • youngtweezy
    youngtweezy Posts: 183
    Thanks for the advice! I wonder why it's so much lower here than it is where you are... I'll try and get up to 30g eventually :)

    The website already puts the fiber amount substantially low (around 14 grams), so that might be the problem. I had to do research on the proper proportions of fiber, carbs, protein, fat, etc. when I joined.
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