Fiber??

lindakp83
lindakp83 Posts: 45 Member
edited September 2024 in Food and Nutrition
So I am needing another opinion on an issue. I hear hardly anyone gets all their fiber they need. So I have been working on trying to get all my fiber in. MFP gave me 17g of fiber. An article I read says 25 if you are under 50. 30 if you are a man. Then you need 50 when you reach 50 whether you are man or woman. So how much do you get?

Replies

  • wyld4eva
    wyld4eva Posts: 58 Member
    MFP also gave me 17... the research I have done also says 25-30, but it also says make sure you up it by 5's. If you start suddenly having 25g and you have not been near that you could start to have some stomach issues. I really have felt since I have increased my fiber intake my hunger has been non existant. The three major things I for myself try to work hard at is calories, fiber and sodium.
  • Mindful_Trent
    Mindful_Trent Posts: 3,954 Member
    I changed my goal to 25 - MFP's default is very low in my opinon. I've read from multiple sources that adults need 25-35 g/day. I shoot for a minimum of 25, usually get between 25 and 35 without having to try too hard. I eat beans almost daily, along with lots of fresh veggies and fruit. Feel free to look at my food diary - it's public.

    Edited to add - I agree with the previous poster that you should increase slowly, or you'll have some uncomfortable side effect. The side effects are temporary, but it's easier to just increase it slowly.
  • christina1109
    christina1109 Posts: 84 Member
    This is what the Mayo clinic says:

    How much fiber do you need?

    How much fiber do you need each day? The National Academy of Sciences' Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults:
    Age 50 and younger Age 51 and older
    Men 38 grams 30 grams
    Women 25 grams 21 grams

    The website Ask the nutritionist claims:

    Q: How much fiber do I need?

    A: The amount you need is tied to the number of calories you eat in a day. For healthy adults, the USDA recommends 14 grams of fiber for every 1,000 calories consumed. So a person eating 2,000 calories a day should aim to get 28 grams of fiber daily. In “food” terms, you could hit (and even exceed) that target by eating the following foods over the course of a day: ½ cup oatmeal (3 grams fiber), 1 small banana (3 grams), ½ cup cooked red or black beans (7 grams), 1 small apple (5 grams), ½ cup lentils (8 grams), and ½ cup blueberries (3 grams).

    I myself, get over 28g of fiber a day. On occasion I've hit 40g.
  • lindakp83
    lindakp83 Posts: 45 Member
    I also do sodium. I am always over though. Doing better than in the beginning but still over.
  • SouthernBell86
    SouthernBell86 Posts: 275 Member
    In my opinion it would be almost impossible to get too much fiber, and from everything I have read it seems that 25 is a good minimum for a woman. The other factor to pay attention to is your own body. If your body is telling you that you aren't getting enough fiber, then you just aren't.

    I try to get a good source of fiber at every meal though and it really isn't a struggle since a lot of healthy and low calorie foods are also high fiber :)
  • lalawitheca
    lalawitheca Posts: 21 Member
    My nutritionist recommended that I get in at least 25g. I adjust my settings for this. Definitely up it slowly though, you do not want those consequences...:noway:
  • lindakp83
    lindakp83 Posts: 45 Member
    This is what the Mayo clinic says:

    How much fiber do you need?

    How much fiber do you need each day? The National Academy of Sciences' Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults:
    Age 50 and younger Age 51 and older
    Men 38 grams 30 grams
    Women 25 grams 21 grams

    The website Ask the nutritionist claims:

    Q: How much fiber do I need?

    A: The amount you need is tied to the number of calories you eat in a day. For healthy adults, the USDA recommends 14 grams of fiber for every 1,000 calories consumed. So a person eating 2,000 calories a day should aim to get 28 grams of fiber daily. In “food” terms, you could hit (and even exceed) that target by eating the following foods over the course of a day: ½ cup oatmeal (3 grams fiber), 1 small banana (3 grams), ½ cup cooked red or black beans (7 grams), 1 small apple (5 grams), ½ cup lentils (8 grams), and ½ cup blueberries (3 grams).

    I myself, get over 28g of fiber a day. On occasion I've hit 40g.

    That makes sense. I'm eating a little over 1400 calories. I am doing about that. Thanks.
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