fiber

Laurakbg
Laurakbg Posts: 66
in Food and Nutrition
Hi,
I am at a 1200 base calorie goal, and MFP has my fiber requirement as 14 per day (14 grams I guess?). This seems a bit low. Does anyone have any advice on how much I should be getting?

Thanks!

Laura

Replies

  • SPNLuver83
    SPNLuver83 Posts: 2,050 Member
    as much as you can take! :)
  • jenillawafer
    jenillawafer Posts: 426 Member
    I don't know the answer to this question either, but I ALWAYS end up exceeding my fiber requirement. I just look at it as a minimum. Heck, who cares if you go over in this category. It's good for you!
  • Laurakbg
    Laurakbg Posts: 66
    I would just like a number to aim for - I don't mind going over, of course. But I need a goal. I guess I will do an online search.
  • Laurakbg
    Laurakbg Posts: 66
    Well, Mayo Clinic says women 50 and younger need at least 25 grams, so I will start with that. Guess I should've googled first! Thanks, all.
  • mom2mozart
    mom2mozart Posts: 307 Member
    25 to 30 is the recommended amount.
  • 2gabbee
    2gabbee Posts: 374 Member
    It's recommended women get 25 gram of fiber per day & men 38.
  • LilSomethin
    LilSomethin Posts: 545 Member
    I aim for 35 :)
  • hbm616
    hbm616 Posts: 377 Member
    Make sure you increase your fluids as well if you are newly upping your fiber intake. Fiber can be very constipating....
  • taunto
    taunto Posts: 6,420 Member
    protein and fiber are 2 things that I treat MFP recommended to be MINIMUM. So if MFP recommends 16g of fiber for you, consider that to be the minimum
  • kayemme
    kayemme Posts: 1,782 Member
    mine's set at 16 if i should not exercise at all; but most days mine goes up to about 30 based on my activity.

    i keep track of my sugar to fiber ratio, too. i'm primarily vegetarian, so it's easy to let the sugars get high due to sugar content in even whole foods, but if i can keep that ratio to 5:1 or under, then I know for certain, I'm eating a primarily whole-food diet.

    my diary is open if you wanna look.

    don't worry about what mfp assigns, unless you don't intend to move your body much because it shifts accordingly.
  • BelievePersevereInspire
    BelievePersevereInspire Posts: 14 Member
    According to Dr. Mark Hyman in his book "The Blood Sugar Solution," his recommendation is 30-50 grams of fiber daily. Ideally, this comes from veggies, raw nuts, flax seed. My dietitian recommends 1/4 c ground flax daily.

    Remember to slowly increase. Also, the water recommendation of 1/2 of your body weight in ounces daily should help keep things moving through your digestive system. Increase water over time as well so as to be able to still function at work and sleep through the night;)
  • wanderinglight
    wanderinglight Posts: 1,519 Member
    Make sure you increase your fluids as well if you are newly upping your fiber intake. Fiber can be very constipating....

    I thought it had the opposite effect..? Isn't fiber supposed to help keep things "moving" regularly or help with constipation? I just looked this up last night (uh...asking for...a friend...) and many people were advising to try four tablespoons of ground flax meal with a lot of water.

    So confused.
  • kayemme
    kayemme Posts: 1,782 Member
    Make sure you increase your fluids as well if you are newly upping your fiber intake. Fiber can be very constipating....

    I thought it had the opposite effect..? Isn't fiber supposed to help keep things "moving" regularly or help with constipation? I just looked this up last night (uh...asking for...a friend...) and many people were advising to try four tablespoons of ground flax meal with a lot of water.

    So confused.

    you should drink plenty of water, especially for insoluble fiber which is found in most raw or whole foods; however, most raw & whole foods are also packed with water.

    still, drink water, too.

    for people switching over from a processed diet to a more natural diet, it's a good idea to let your body adjust and take in a little extra water especially in the beginning, just to keep the pipes moving.

    but i'll say, my mornings are refreshingly clean, if you catch my drift.
  • yustick
    yustick Posts: 238 Member
    Make sure you increase your fluids as well if you are newly upping your fiber intake. Fiber can be very constipating....

    I thought it had the opposite effect..? Isn't fiber supposed to help keep things "moving" regularly or help with constipation? I just looked this up last night (uh...asking for...a friend...) and many people were advising to try four tablespoons of ground flax meal with a lot of water.

    So confused.

    I can attest to the constipation issue. When you google what to do for it, you get drink water, exercise and eat fiber...and I'm like, that's how I got here. I have to increase fiber in my diet slowly. Unfortunately, I've yo-yo dieted enough to know.
  • Katie3784
    Katie3784 Posts: 543
    25-30 grams, as long as you drink plenty of fluids.

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