How do you get enough fiber?
jenngerpeacox
Posts: 205 Member
Recommended daily I think is 20-25? I'm really struggling with this.
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Replies
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Fat takes the place of fiber in the digestive process for the majority of low carbers. Simple answer: you should no longer have this need, though you might feel better adding some in. The whole...digestive and download process will change, slow, and create less volume.3
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It's true that fiber isn't actually needed in any quantity at all on low carb diets. Some people do find they prefer to have it though.
I personally get all messed up if I exceed 5g in a short time. My daily goal is to get as little as possible. The more I get, even if it's from green veggies only, the worse my tummy feels and the slower my digestion moves.
There is a wide variance from one person to the next, so the "recommendations" forced down our throats are completely meaningless.
Ignore that goal and experiment to determine what works best for you.
It's not necessary to have a daily BM. It just shouldn't feel uncomfortable or be difficult and your gut shouldn't feel heavy and bloated. If you don't have those issues, whatever amount of fiber you're getting should be fine.1 -
Along the same lines as what has been stated, before LCHF, I had to have 50+ g of fiber to not get backed up. Now, I do ok with almost none and am probably at optimal levels around 8-10 if fat is high enough. I do notice if fat is not as high (too much protein) that can slow things down a bit also. This is on a 3000+ cal/day diet, which is why the numbers are this high. Most on here seem to eat half or less of what I do, so you can cut numbers accordingly.1
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In regards to digestion as a personal example: pre-keto for weight loss and maintenance (2.5 years) I would strive for 25 or above and had no difficulty meeting/eating the number. Now on keto (6 months) I probably average about 5. Days I have nuts, seeds, coconut, avocados the number is higher. I've not experienced anything different in regards to my digestive system at either end of the spectrum or in between. Every body is different.
Oops. I take that back. Early August, I thought it would be prudent to start taking a multivitamin. I began experiencing significant digestive rumbling/grumbling/churning. I scoured my food diary to try to determine what could possibly be causing it. Finally the vitamin light bulb turned on so I quit taking the vitamin. The rumbling/grumbling/churning stopped in a day or two. Whodathunk something so good could be so bad.1 -
This is all good to know. Thanks for the info and advice. I deal with constipation when not on a low carb diet and was afraid this would exacerbate the problem. Right now I'm at between 50-70 net carbs and want to venture into lower carb territory. I do love my veggies though. It will be hard!1
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I love chia seeds. I allot 20 grams of seeds a day and that gives me a good jump on fiber.2
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ya just a note I am passing so much less "wind" lol on keto, not that I was a trumpet but I am really noticing it, another thing when I used to press on my lower tummy I had a sore spot near my bowel , Only ever noticed it whe I pushed down hard, 9 days of low carbs and it is gone, all inflammation has gone! hooray!6
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kiwiapplepear wrote: »ya just a note I am passing so much less "wind" lol on keto, not that I was a trumpet but I am.. .....
...... a bari sax, perhaps?2 -
I was trying a hemp/chia/almond milk "noatmeal" to try to help with the constipation issue I have been having on Keto. I don't know if it worked or not but dang it was a good hot sub for oatmeal. With butter on top...and cinnamon and some sugar free maple syrup.1
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BT_rescuemom wrote: »I was trying a hemp/chia/almond milk "noatmeal" to try to help with the constipation issue I have been having on Keto. I don't know if it worked or not but dang it was a good hot sub for oatmeal. With butter on top...and cinnamon and some sugar free maple syrup.
How'd you make this concoction?0 -
kiwiapplepear wrote: »ya just a note I am passing so much less "wind" lol on keto, not that I was a trumpet but I am really noticing it, another thing when I used to press on my lower tummy I had a sore spot near my bowel , Only ever noticed it whe I pushed down hard, 9 days of low carbs and it is gone, all inflammation has gone! hooray!
I, literally, almost never fart since going carnivore. Without the carbs and the fiber, there's no gas to pass. In fact, when I cheated (at my wife's insistence) during my honeymoon, her immediate reaction was that I needed to go back to eating just meat because she forgot how nice it was to live with someone who never farts.
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I think I have had too much fiber this week. You know it is bad when you walk around with the imprints of the "throne" on the back of your thighs and when you pass wind and the cat runs away.
Definitely too much fiber. I should start tracking my fiber too I think.
@jenngerpeacox I too love my veg, I use the majority of my carbs on vegetables. Love a good salad, peas with butter, chopped chilli and mint leaves and berries with cream.2 -
I think I have had too much fiber this week. You know it is bad when you walk around with the imprints of the "throne" on the back of your thighs and when you pass wind and the cat runs away.
OK, my cats variously recoil from:
*Barking dogs
*Cars, when running
*Vacuum cleaner
*Magic bullet
*Fake dog turd that moves (string attached)
Usually auditory threats, but never olfactory.
??
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I, literally, almost never fart since going carnivore. Without the carbs and the fiber, there's no gas to pass. In fact, when I cheated (at my wife's insistence) during my honeymoon, her immediate reaction was that I needed to go back to eating just meat because she forgot how nice it was to live with someone who never farts.
Not farting hardly ever, that is miraculous- must jump on this yummy high fat bandwagon.
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BT_rescuemom wrote: »I was trying a hemp/chia/almond milk "noatmeal" to try to help with the constipation issue I have been having on Keto. I don't know if it worked or not but dang it was a good hot sub for oatmeal. With butter on top...and cinnamon and some sugar free maple syrup.
How'd you make this concoction?
So I think it's something like this:
1/4 cup hemp hearts
1T chia
1/3 cup almond milk
I let it sit in the fridge overnight so I can grab and go. Add whatever you want. I do butter, swerve or stevia, and cinnamon. Heat for a minute or less.
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BT_rescuemom wrote: »BT_rescuemom wrote: »I was trying a hemp/chia/almond milk "noatmeal" to try to help with the constipation issue I have been having on Keto. I don't know if it worked or not but dang it was a good hot sub for oatmeal. With butter on top...and cinnamon and some sugar free maple syrup.
How'd you make this concoction?
So I think it's something like this:
1/4 cup hemp hearts
1T chia
1/3 cup almond milk
I let it sit in the fridge overnight so I can grab and go. Add whatever you want. I do butter, swerve or stevia, and cinnamon. Heat for a minute or less.
That sounds amazing. I must try this!! Thank you!1 -
I think I have had too much fiber this week. You know it is bad when you walk around with the imprints of the "throne" on the back of your thighs and when you pass wind and the cat runs away.
OK, my cats variously recoil from:
*Barking dogs
*Cars, when running
*Vacuum cleaner
*Magic bullet
*Fake dog turd that moves (string attached)
Usually auditory threats, but never olfactory.
??
Ever heard about silent but deadly?2 -
BT_rescuemom wrote: »BT_rescuemom wrote: »I was trying a hemp/chia/almond milk "noatmeal" to try to help with the constipation issue I have been having on Keto. I don't know if it worked or not but dang it was a good hot sub for oatmeal. With butter on top...and cinnamon and some sugar free maple syrup.
How'd you make this concoction?
So I think it's something like this:
1/4 cup hemp hearts
1T chia
1/3 cup almond milk
I let it sit in the fridge overnight so I can grab and go. Add whatever you want. I do butter, swerve or stevia, and cinnamon. Heat for a minute or less.
I have a whackload of hemp hearts in the fridge and almond milk too.... just gotta pick up chia seeds I guess. Sounds yummy though. Thx1 -
I think I have had too much fiber this week. You know it is bad when you walk around with the imprints of the "throne" on the back of your thighs and when you pass wind and the cat runs away.
OK, my cats variously recoil from:
*Barking dogs
*Cars, when running
*Vacuum cleaner
*Magic bullet
*Fake dog turd that moves (string attached)
Usually auditory threats, but never olfactory.
??
Ever heard about silent but deadly?
Poooor kitty.......0 -
Those horrible silent, but deadly farts.
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I eat 2 Carb Sense tortillas every day for dinner. 20 grams fiber. Also eat a big spinach salad every day for lunch. No idea about the fiber in that, but there is definitely some.0
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I love my veggies and when I went very low carb, I really had trouble. The opposite of others here. But greens, even when you eat alot of them, don't add up to much in the way of carbs. So I find, I have veggies with every meal and still stay in the 20-30 g carbs range without too much difficulty.1
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