Help! I eat too much fibre!

Kelbelle30
Kelbelle30 Posts: 32 Member
edited 8:11PM in Food and Nutrition
Hi all,
So, monitoring my diet, I realised how much fibre I eat.
MFP recommends 25g a day, but I get 40-50g.
The obvious outcome of this is I'm bloated and quite constipated.
But I snack on vegetables and am making a chicken veg stew which lasts me most of the week. Plus a granola cereal.
How do I reduce my fibre without upping my calories?
Thanks!
Kelly-Marie




Replies

  • kramrn77
    kramrn77 Posts: 375 Member
    Definitely up your water- some fiber turns cementy if there isn't enough water. Ok- soluble fiber turns to gel-like consistency with water- it's not necessary a bad thing and may help with heart disease. Soluble fiber is mainly found in grains. This fiber may slow the gut. Insoluble fiber comes mainly from fruits and vegetables as it is the indigestible bulk of veggies. This fiber adds bulk and may spead the gut. So increasing your fresh fruit and veggie intake and dialing back a bit on grains and increasing your water intake should help.
  • Noreenmarie1234
    Noreenmarie1234 Posts: 7,492 Member
    lol i eat 150+ g of fiber, don't worry about it
  • Need2Exerc1se
    Need2Exerc1se Posts: 13,575 Member
    That amount of fiber would not typically cause constipation if you are getting adequate fat and fluids. If you are getting enough of those, then you might have an intollerance to something you are eating that is causing the issue.
  • Traveler120
    Traveler120 Posts: 712 Member
    I eat mainly plant foods and get at least 60g fiber daily. I don't get constipated. The only times I get bloated is when I add milk. So it may be specific foods that are causing bloating. If you're getting fiber from processed foods as opposed to whole foods, that could be an issue. Also, it depends on how much meat and cheese you eat. Those always used to cause constipation when I used to eat them.
  • Kelbelle30
    Kelbelle30 Posts: 32 Member
    Thanks all. I won't fret too much then!
    I did have an omlette instead tonight instead of vegetable stew ^.^
    On the bloating, I'm yeast and milk intolerant, but avoid those, perhaps it's just one of those weeks.
  • ASKyle
    ASKyle Posts: 1,475 Member
    Need2Exerc1se wrote: »
    That amount of fiber would not typically cause constipation if you are getting adequate fat and fluids. If you are getting enough of those, then you might have an intollerance to something you are eating that is causing the issue.

    I was just going to ask this- Normally when I eat lots of fiber I go #2 multiple times a day, the opposite of constipation.
  • Queenmunchy
    Queenmunchy Posts: 3,380 Member
    I eat mainly veggies and hardly get to my fiber goal! Maybe my usda entries I choose don't have them added in
  • arditarose
    arditarose Posts: 15,573 Member
    I eat about 50g per day. If your fat intake is adequate you should be fine.
  • arditarose
    arditarose Posts: 15,573 Member
    ASKyle wrote: »
    Need2Exerc1se wrote: »
    That amount of fiber would not typically cause constipation if you are getting adequate fat and fluids. If you are getting enough of those, then you might have an intollerance to something you are eating that is causing the issue.

    I was just going to ask this- Normally when I eat lots of fiber I go #2 multiple times a day, the opposite of constipation.

    There's a line though, and if you're not getting enough fat to go along with it, you can get backed up.
  • Sieden76
    Sieden76 Posts: 127 Member
    You can't really eat too much fiber in my opinion. I mean, maybe if you are eating alfalfa all day then that probably isn't good for you but there are plenty of vegans, fruitarians, vegetarians that eat way more fiber than you and they are fine. I can tell you from experience that it will NOT constipate you, if anything it will make your stools more fluffy and easier to pass. You'll also find yourself going to the bathroom more than you're used to but there's nothing wrong with that. I usually go at least twice a day and sometimes four or five times in one day and I'm healthy. I find that I'm less bloated because I don't keep things stored for days at a time. When there is a constant elimination you should feel better, not worse.
  • arditarose
    arditarose Posts: 15,573 Member
    Sieden76 wrote: »
    You can't really eat too much fiber in my opinion. I mean, maybe if you are eating alfalfa all day then that probably isn't good for you but there are plenty of vegans, fruitarians, vegetarians that eat way more fiber than you and they are fine. I can tell you from experience that it will NOT constipate you, if anything it will make your stools more fluffy and easier to pass. You'll also find yourself going to the bathroom more than you're used to but there's nothing wrong with that. I usually go at least twice a day and sometimes four or five times in one day and I'm healthy. I find that I'm less bloated because I don't keep things stored for days at a time. When there is a constant elimination you should feel better, not worse.

    Speak for yourself
  • Sieden76
    Sieden76 Posts: 127 Member
    kramrn77 wrote: »
    Definitely up your water- some fiber turns cementy if there isn't enough water. Ok- soluble fiber turns to gel-like consistency with water- it's not necessary a bad thing and may help with heart disease. Soluble fiber is mainly found in grains. This fiber may slow the gut. Insoluble fiber comes mainly from fruits and vegetables as it is the indigestible bulk of veggies. This fiber adds bulk and may spead the gut. So increasing your fresh fruit and veggie intake and dialing back a bit on grains and increasing your water intake should help.

    What she said
  • Pawsforme
    Pawsforme Posts: 645 Member
    I certainly can eat too much fiber. And it doesn't take a whole lot to be "too much." I suffered with IBS-C for years until I figured out that the standard advice to eat more fiber was the exact wrong thing for me. I have improved dramatically by reducing my fiber intake. Especially the kind from whole grains.
  • Traveler120
    Traveler120 Posts: 712 Member
    arditarose wrote: »
    ASKyle wrote: »
    Need2Exerc1se wrote: »
    That amount of fiber would not typically cause constipation if you are getting adequate fat and fluids. If you are getting enough of those, then you might have an intollerance to something you are eating that is causing the issue.

    I was just going to ask this- Normally when I eat lots of fiber I go #2 multiple times a day, the opposite of constipation.

    There's a line though, and if you're not getting enough fat to go along with it, you can get backed up.

    Not necessarily. My diet is very low in fat, only 5-10% fat and my digestion/regularity is very good, 1-2x/day.
  • arditarose
    arditarose Posts: 15,573 Member
    Traveler120 wrote: »
    arditarose wrote: »
    ASKyle wrote: »
    Need2Exerc1se wrote: »
    That amount of fiber would not typically cause constipation if you are getting adequate fat and fluids. If you are getting enough of those, then you might have an intollerance to something you are eating that is causing the issue.

    I was just going to ask this- Normally when I eat lots of fiber I go #2 multiple times a day, the opposite of constipation.

    There's a line though, and if you're not getting enough fat to go along with it, you can get backed up.

    Not necessarily. My diet is very low in fat, only 5-10% fat and my digestion/regularity is very good, 1-2x/day.

    Mine will be fine like that for about two months straight, then I'll hit a bump in the road.
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