Fiber?

iRun4wine
iRun4wine Posts: 5,126
edited September 2024 in Food and Nutrition
I recently read that we should be consuming 25g of Fiber per day. My question, though, was doesn't that 25g per day depend on how many calories you're eating? Wouldn't someone at 1200 calories and someone at 2000 calories per day require different amount of fiber?

For example, I don't aim for 2,500 mg of sodium, because that's the "standard" that's recommended (based on 2000 calorie diets). I eat 1400 calories before exercise, so I only aim for about 1800 mg of sodium.

So, I did some research and I found tan article that reads: (http://www.ext.colostate.edu/PUBS/FOODNUT/09333.html)
The DRV for fiber is 25 grams per day based on a 2,000 calorie diet, or 30 grams per day based on a 2,500 calorie diet. The fiber content of a food is listed in grams and as a percentage of the daily value.

So, I'm assuming that if I'm eating 1400 calories per day, I should be taking in at least 17.5 (if you do out the math) grams of fiber per day- does that sound right? :huh:

Replies

  • MFPfriend
    MFPfriend Posts: 1,121 Member
    Fiber is not one of those things based on calories. Without enough fiber, your bowel movements will become hard and extremely painful if you are consistently low on fiber.

    Personally, I set my fiber at 25, and I hit it and almost always go over.
  • mlv333
    mlv333 Posts: 86 Member
    Fiber is not something you want to skimp on. Think of it like your vitamins. You don't decrease your vitamin intake simply b/c you decrease your caloric intake. One good thing that "they" have found out is if you do consume 25g of fiber daily, you do not absorb all of your intake of fat. I do have colon cancer in my family (a healthy intake of fiber decreases your chance of colon cancer), but it's the fat fact that makes me try to hit the 25g mark. It is really hard to do unless all your eating is fruits veggies and grains, but I try.
  • StarryEyedGirl
    StarryEyedGirl Posts: 585
    the more fiber the better.
  • courtney_love2001
    courtney_love2001 Posts: 1,468 Member
    eating more fibe r= decreased risk of gastrointestinal cancer! why not eat whole grain bread instead of white if it can save you in the long run? :)
  • cmriverside
    cmriverside Posts: 34,458 Member
    I buy ground flax seed (Bob'sRed Mill) standard in any large grocery store chain. Not only is it high fiber, but it contains Omega 3 fat and lignans. Omega 3 is important and unless you are eating fish 3-4 times a week, it is not easy to get enough. It can also be used as a sub in lots of recipes for oils and eggs.

    I sprinkle it on cereal, sandwiches, salads, in smoothies. 2tbsp is 60 cals 2400mg Omega-3, 4g dietary fiber, only 1g of it soluble.

    It is a seed, tastes a little like nuts. Many breads and cereals also come with flax in them already.
  • Neolilyz
    Neolilyz Posts: 12 Member
    I buy ground flax seed (Bob'sRed Mill) standard in any large grocery store chain. Not only is it high fiber, but it contains Omega 3 fat and lignans. Omega 3 is important and unless you are eating fish 3-4 times a week, it is not easy to get enough. It can also be used as a sub in lots of recipes for oils and eggs.

    I sprinkle it on cereal, sandwiches, salads, in smoothies. 2tbsp is 60 cals 2400mg Omega-3, 4g dietary fiber, only 1g of it soluble.

    It is a seed, tastes a little like nuts. Many breads and cereals also come with flax in them already.

    Have you tried chia seeds? They have a ton of fiber. About 10g per ounce. And they are relatively tasteless. I add them to things like tuna salad, oatmeal, and Greek yogurt.
  • cmriverside
    cmriverside Posts: 34,458 Member
    I buy ground flax seed (Bob'sRed Mill) standard in any large grocery store chain. Not only is it high fiber, but it contains Omega 3 fat and lignans. Omega 3 is important and unless you are eating fish 3-4 times a week, it is not easy to get enough. It can also be used as a sub in lots of recipes for oils and eggs.

    I sprinkle it on cereal, sandwiches, salads, in smoothies. 2tbsp is 60 cals 2400mg Omega-3, 4g dietary fiber, only 1g of it soluble.

    It is a seed, tastes a little like nuts. Many breads and cereals also come with flax in them already.

    Have you tried chia seeds? They have a ton of fiber. About 10g per ounce. And they are relatively tasteless. I add them to things like tuna salad, oatmeal, and Greek yogurt.

    No, I haven't! Do they have Omega-3 fatty acids too? (Is that the Chi-chi-chi-Chia Pet seed?) :tongue: And actually, flax has more fiber per ounce. A serving is 2tbsp (which is 13g in weight) = 4g fiber.

    ______________________________________
  • EKarma
    EKarma Posts: 594 Member
    I have been taking psyllium husk powder which has 4.5 grams of fiber per 1 teaspoon.. I have been taking 1 rounded teasoons a twice per day and I love it!! it is really cleaning me out.. but yea.. the more fiber the better. :)
  • iRun4wine
    iRun4wine Posts: 5,126
    I'm actually gluten-intolerant (just found out for sure about a month ago) so I find it a little harder to get all my fiber in now (without bread and cereal), but I'm trying! :smile:

    I've never even heard of chia seeds... where do you find them?
  • Neolilyz
    Neolilyz Posts: 12 Member


    No, I haven't! Do they have Omega-3 fatty acids too? (Is that the Chi-chi-chi-Chia Pet seed?) :tongue: And actually, flax has more fiber per ounce. A serving is 2tbsp (which is 13g in weight) = 4g fiber.

    ______________________________________

    I actually just googled it and 2 tbsp of Chia has 7g fiber, 5g omega 3, 205mg calcium, and 4g protein. Of course the figures will vary depending on which brand you buy but that's probably pretty close. And unlike Flax, you don't need to grind them up to get all of the nutrients. You can just sprinkle them on your food as is. Some people even mix them into drinks because they're not really gritty or anything when they get wet; they just sort of gel up and blend in. I love them. You should be able to find them at any health food type store or maybe even at your regular grocery store, depending on what kind of health food selection they have. And I'm pretty sure they are the same thing you grow on a Chia Pet :)
  • Neolilyz
    Neolilyz Posts: 12 Member
    I'm actually gluten-intolerant (just found out for sure about a month ago) so I find it a little harder to get all my fiber in now (without bread and cereal), but I'm trying! :smile:

    I've never even heard of chia seeds... where do you find them?

    I follow a GF diet also and the chia seeds are a tremendous help. I also get fiber from things like oatmeal, rice, and quinoa. And, of course, fruits & vegetables. I especially eat a lot of blackberries. I will put them in my Greek yogurt with the Chia and get close to 10g that way. I aim for about 35g fiber/day.
  • iRun4wine
    iRun4wine Posts: 5,126
    I'm actually gluten-intolerant (just found out for sure about a month ago) so I find it a little harder to get all my fiber in now (without bread and cereal), but I'm trying! :smile:

    I've never even heard of chia seeds... where do you find them?

    I follow a GF diet also and the chia seeds are a tremendous help. I also get fiber from things like oatmeal, rice, and quinoa. And, of course, fruits & vegetables. I especially eat a lot of blackberries. I will put them in my Greek yogurt with the Chia and get close to 10g that way. I aim for about 35g fiber/day.

    I eat a lot of fruit and veggies, but I can't even stomach rice or quinoa (I'm not sure I'm spelling that correctly!). I wish I liked rice because it would be a nice substitution for noodles that I can't have, but I just absolutely hate it- always have. I'm going to look into the chia seeds though- thanks.
  • Neolilyz
    Neolilyz Posts: 12 Member
    I'm actually gluten-intolerant (just found out for sure about a month ago) so I find it a little harder to get all my fiber in now (without bread and cereal), but I'm trying! :smile:

    I've never even heard of chia seeds... where do you find them?

    I follow a GF diet also and the chia seeds are a tremendous help. I also get fiber from things like oatmeal, rice, and quinoa. And, of course, fruits & vegetables. I especially eat a lot of blackberries. I will put them in my Greek yogurt with the Chia and get close to 10g that way. I aim for about 35g fiber/day.

    I eat a lot of fruit and veggies, but I can't even stomach rice or quinoa (I'm not sure I'm spelling that correctly!). I wish I liked rice because it would be a nice substitution for noodles that I can't have, but I just absolutely hate it- always have. I'm going to look into the chia seeds though- thanks.

    I substitute spaghetti squash for pasta quite often. Have you tried that?
  • iRun4wine
    iRun4wine Posts: 5,126
    I'm actually gluten-intolerant (just found out for sure about a month ago) so I find it a little harder to get all my fiber in now (without bread and cereal), but I'm trying! :smile:

    I've never even heard of chia seeds... where do you find them?

    I follow a GF diet also and the chia seeds are a tremendous help. I also get fiber from things like oatmeal, rice, and quinoa. And, of course, fruits & vegetables. I especially eat a lot of blackberries. I will put them in my Greek yogurt with the Chia and get close to 10g that way. I aim for about 35g fiber/day.

    I eat a lot of fruit and veggies, but I can't even stomach rice or quinoa (I'm not sure I'm spelling that correctly!). I wish I liked rice because it would be a nice substitution for noodles that I can't have, but I just absolutely hate it- always have. I'm going to look into the chia seeds though- thanks.

    I substitute spaghetti squash for pasta quite often. Have you tried that?

    Yes, I LOVE it! :love: Didn't think I would, but I like it a lot. I got some figs today at the store that are really good! 7g of fiber in 5 figs :smile:
  • Neolilyz
    Neolilyz Posts: 12 Member
    I don't think I've ever tried figs. Unless you count Fig Newtons.
  • chicynth
    chicynth Posts: 48 Member
    rattykid, I just noticed, as I was reading through this post, you and I have identical weight loss desires. I will be jumping for joy when I make it to 45lbs lost...Congratulations!!

    Well, took a look and most of what I was going to add...has already been added. Best regards.
  • ivykivy
    ivykivy Posts: 2,970 Member
    I have eaten the flax and it is really good for movement. Right now i am eating lentils almost daily 1/4 cup dry = 10g fiber. Pinto beans and lima's give you 15g per 1/4cup dry and they're cheap.
  • iRun4wine
    iRun4wine Posts: 5,126
    I don't think I've ever tried figs. Unless you count Fig Newtons.

    That's what they taste like!
  • ka_42
    ka_42 Posts: 720 Member
    Hi everyone! I KNOW I need more fiber! I came across this strand and I have questions~! I am interested in the flax seed (I like the idea of the boost of omega-3's) but I've tried a flax-seed cereal and thought it was pricey and yucky. I've tried activia yogurt and it just makes my stomach upset and bubbly. I'm interested in the chia seeds also and am wondering if it will make me feel sick? Maybe I just needed to get used to the activia but I couldn't make myself keep eating it to find out! Any suggestions? Thanks!!
  • ka_42
    ka_42 Posts: 720 Member
    I have been taking psyllium husk powder which has 4.5 grams of fiber per 1 teaspoon.. I have been taking 1 rounded teasoons a twice per day and I love it!! it is really cleaning me out.. but yea.. the more fiber the better. :)

    What can you put this powder in? Does it have a taste? Can you put it in water? Thanks so much!!!!
  • marm1962
    marm1962 Posts: 950 Member
    http://www.myfooddiary.com/resources/nutrient_facts/nutrient_fiber.asp

    This website should help out those with questions about Fiber
  • rtmama
    rtmama Posts: 403 Member
    FYI, all fiber is not created equal, especially if you are taking it for heart health.

    When it's found naturally in foods, it's good, but when it's in stuff like yogurt, and foods that normally do not contain fiber, it's not the same. Just something to keep in mind.
  • ka_42
    ka_42 Posts: 720 Member
    http://www.myfooddiary.com/resources/nutrient_facts/nutrient_fiber.asp

    This website should help out those with questions about Fiber

    Thanks! That website was helpful!

    & thanks for the info Debbie! I can use all the help I can get! I just learned how to edit "my food" to show how much fiber I'm getting and realized I had more than I thought!
  • TropicalKitty
    TropicalKitty Posts: 2,298 Member
    There are a few points that I haven't seen in this posting...

    Not all fiber is the same. There is soluble fiber and insoluble fiber. The soluble kind is able to pass the intestinal wall and is what helps in lowering cholesterol - consider it Scrubbing Bubbles for the vascular system. The insoluble kind is what keeps you "going."

    Increasing fiber can help you feel fuller. However, too much fiber can make you constipated, usually if too much is ingested at one time.

    I can't speak for the chia or the flax, but I know that the psyllium husk is what is in Metamucil. You can purchase it in capsules too, which is what I've done. Also, psyllium husk has both types of fiber, so it's a natural way to lower cholesterol and make you stay regular.


    For the pasta substitutes... I saw corn pasta at the store. Never had it, but it might be an option.
  • ka_42
    ka_42 Posts: 720 Member
    Thanks so much TropicalKitty! I think I'll check out the Metamucil! I took it as a kid and they only had the powder or graham crackers then! I'm glad to hear about the capsules!
  • smae1980
    smae1980 Posts: 794 Member
    the recommended "range" for fiber is 20-40 grams a day made up of both soluble and insoluble fiber. Also beware that there is such thing as too much fiber, I believe it's over 50 grams a day and that can inhibit your body's ability to absorb minerals. Also recent studies have shown there's no direct correlation between high fiber diets and lower risk of colon cancer as was once believed, although there are other colon abnormalities such as diverticulitis that can occur from low fiber intake
  • TropicalKitty
    TropicalKitty Posts: 2,298 Member
    the recommended "range" for fiber is 20-40 grams a day made up of both soluble and insoluble fiber. Also beware that there is such thing as too much fiber, I believe it's over 50 grams a day and that can inhibit your body's ability to absorb minerals. Also recent studies have shown there's no direct correlation between high fiber diets and lower risk of colon cancer as was once believed, although there are other colon abnormalities such as diverticulitis that can occur from low fiber intake

    Right. You need to have the right balance between letting things travel through the intestine fast enough, but slow enough as well. For andenomas, a potentially cancerous polyp type, there is some conflicting evidence with fiber, and even fiber sources. In some cases it can help, but others it can make it worse. And of course, should you have any health issues, always consult your physician.
  • ka_42
    ka_42 Posts: 720 Member
    the recommended "range" for fiber is 20-40 grams a day made up of both soluble and insoluble fiber. Also beware that there is such thing as too much fiber, I believe it's over 50 grams a day and that can inhibit your body's ability to absorb minerals. Also recent studies have shown there's no direct correlation between high fiber diets and lower risk of colon cancer as was once believed, although there are other colon abnormalities such as diverticulitis that can occur from low fiber intake

    Great info! I'm pretty sure I'm not getting enough! I just want to have normal bowel movements and not be uncomfortable! Although, I have 12 grams so far today.
This discussion has been closed.

Categories