What do you all recommend for getting enough fiber?
Seajolly
Posts: 1,435 Member
I feel like I haven't been getting enough.
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Replies
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This may sound strange, but the need for fiber may not be what you have been told. First, the highly processed carbs and sugar will back things up, so to speak, which is why the dietary guidelines keep increasing how much fiber they say to have. The less of the "crappy carbage" you eat, the less you will back up.
In addition, not everyone needs fiber. It seems this is individualized, but in the study linked below, 63 people who consistently had constipation were treated by completely eliminating fiber from their diet. Of the 41 who stayed on the no fiber diet, none of them had any constipation symptoms after 6 months, whereas the people who went back to eating their normal amount of fiber had their constipation, bloating, etc. all return.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435786/
Again, everyone is different. Some people do need fiber, but if you are eating LC or VLC, the amount needed is much less than if you are eating the SAD.1 -
I eat a lot of leafy greens...mostly because I LOVE salads, but I'm sure there's plenty of fiber in there too!3
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Flax seed meal and lotsa yummy nuts are where I get most of my fiber.1
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I am one that must avoid all fiber in order for digestion to function properly.1
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From what I've read, it does seem like there's a diversity when it comes to how much you need and that it partly depends on foods consumed. When I first started MFP and now, both times getting pretty much all my fiber from green vegetables, avocados, and nuts, I was never up to the fiber goal -- usually somewhere around 15-20 grams. At other times I've been over 30 grams most days, and I have felt better at the lower amount, at least when I'm also getting plenty of fat. (I'm posting this in part because it's surprising to me -- it's something I've been really resistant to admit to myself as I'm so used to thinking of fiber as a good thing, but now I find it's kind of neutral for me, at least so far.)1
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I need extra fiber despite my love of high-fiber green foods. So years ago, I created a fiber mix to add to my coffee each morning. Basically I buy the Costco brand of Miralax and Benefiber and make a 1:1 mixture. I put the mix in a pretty, airtight glass container with a cute spoon and store it near my coffee maker. I add a Tbls to my first cup of coffee.3
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I actually pay no attention to the amount of fiber I get. I think I'm one that does better with less.0
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I eat navy beans, celery, carrots, onions, spinach, and kale for my fiber. I usually boil them with chicken or beef in a crockpot with some butter and it all tastes good.3
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Garden Of Life Raw Organic Fiber.
Per scoop:
120 cals.
4g fat
16 carbs
9g fiber ( soluable and insoluble)
7g protein
60mg bacillius coagulans 900,000,000 ( probiotic)
It's made from organic nuts, seeds and sprouts. Powder has a bit of a cinnamon taste. It's a mix and gulp kinda thing - not something that can be mixed in with shakes.1 -
Garden Of Life Raw Organic Fiber.
Per scoop:
120 cals.
4g fat
16 carbs
9g fiber ( soluable and insoluble)
7g protein
60mg bacillius coagulans 900,000,000 ( probiotic)
It's made from organic nuts, seeds and sprouts. Powder has a bit of a cinnamon taste. It's a mix and gulp kinda thing - not something that can be mixed in with shakes.
I actually bought this and have been using it! Been using it for about 5 days though and I'm constipated.
However for that time, I was away on a trip which for me always constipates me... Plus I ate some carbs on the trip. So I think I'm just in a weird spot and maybe in a few days it'll clear up? 0 -
Garden Of Life Raw Organic Fiber.
Per scoop:
120 cals.
4g fat
16 carbs
9g fiber ( soluable and insoluble)
7g protein
60mg bacillius coagulans 900,000,000 ( probiotic)
It's made from organic nuts, seeds and sprouts. Powder has a bit of a cinnamon taste. It's a mix and gulp kinda thing - not something that can be mixed in with shakes.
How about in your martinis?0 -
Garden Of Life Raw Organic Fiber.
Per scoop:
120 cals.
4g fat
16 carbs
9g fiber ( soluable and insoluble)
7g protein
60mg bacillius coagulans 900,000,000 ( probiotic)
It's made from organic nuts, seeds and sprouts. Powder has a bit of a cinnamon taste. It's a mix and gulp kinda thing - not something that can be mixed in with shakes.
I actually bought this and have been using it! Been using it for about 5 days though and I'm constipated. However for that time, I was away on a trip which for me always constipates me... Plus I ate some carbs on the trip. So I think I'm just in a weird spot and maybe in a few days it'll clear up?
Fiber can make constipation worse. It does for me. Some people use a certain kind of magnesium to get things moving. I thought that there are a couple of threads about this....1 -
Nuts.0
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I eat whole sunflower seeds, hull and all. It takes much chewing but they keep me regular.1
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Garden Of Life Raw Organic Fiber.
Per scoop:
120 cals.
4g fat
16 carbs
9g fiber ( soluable and insoluble)
7g protein
60mg bacillius coagulans 900,000,000 ( probiotic)
It's made from organic nuts, seeds and sprouts. Powder has a bit of a cinnamon taste. It's a mix and gulp kinda thing - not something that can be mixed in with shakes.
How about in your martinis?
LOL! Heaven's no! Only a whisper of vermouth and 2 olives please
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I eat veggies at lunch and dinner and that's about it for fiber. No more IBS and my acid reflux is way better.1
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Garden Of Life Raw Organic Fiber.
Per scoop:
120 cals.
4g fat
16 carbs
9g fiber ( soluable and insoluble)
7g protein
60mg bacillius coagulans 900,000,000 ( probiotic)
It's made from organic nuts, seeds and sprouts. Powder has a bit of a cinnamon taste. It's a mix and gulp kinda thing - not something that can be mixed in with shakes.
I actually bought this and have been using it! Been using it for about 5 days though and I'm constipated. However for that time, I was away on a trip which for me always constipates me... Plus I ate some carbs on the trip. So I think I'm just in a weird spot and maybe in a few days it'll clear up?
Just make sure you drink A LOT of water with this. I never had "digestive" issues but started taking this after running into a friend . She was like a different person- her skin was gorgeous, her energy level was up, her "pooch" was gone. She swore up and down it was because she was after taking this stuff for the last two months. Coincidentally, the next week my doctor recommended this to me because my AHA levels are low and one of my LDL cholesteral markers that was not great. She asked me to start taking this and then retest in a month. We'll see...1 -
Garden Of Life Raw Organic Fiber.
Per scoop:
120 cals.
4g fat
16 carbs
9g fiber ( soluable and insoluble)
7g protein
60mg bacillius coagulans 900,000,000 ( probiotic)
It's made from organic nuts, seeds and sprouts. Powder has a bit of a cinnamon taste. It's a mix and gulp kinda thing - not something that can be mixed in with shakes.
I actually bought this and have been using it! Been using it for about 5 days though and I'm constipated. However for that time, I was away on a trip which for me always constipates me... Plus I ate some carbs on the trip. So I think I'm just in a weird spot and maybe in a few days it'll clear up?
Just make sure you drink A LOT of water with this. I never had "digestive" issues but started taking this after running into a friend . She was like a different person- her skin was gorgeous, her energy level was up, her "pooch" was gone. She swore up and down it was because she was after taking this stuff for the last two months. Coincidentally, the next week my doctor recommended this to me because my AHA levels are low and one of my LDL cholesteral markers that was not great. She asked me to start taking this and then retest in a month. We'll see...
Please report back. I used to use fiber aids, but lately have been doing ok with the lchf way of eating, I think my coconut oil in coffee is a major contributor. Since I have two family members who have had colon cancer, my dr. encourages me to eat a lot of fiber and get colonoscopies every 3 yrs. I do eat lots of celery, kale, swiss chard, romaine lettuce, cauliflower and broccoli, along with some sugar snap peas, along with the coconut oil I consume, I also added magnesium to my supplements so now I rarely have an issue with blocking up.
We are all different in our needs for fiber. My DH is a prime example, if he ate anywhere near as much fiber as I do he couldn't get far from the bathroom for the next hour.1 -
I actually pay no attention to the amount of fiber I get. I think I'm one that does better with less.
Likewise, I don't even bother paying attention to my fiber levels. If I want a little more vegetables, then I eat them. Conversely, if I'm not in the mood for vegetables, I don't even worry or stress out about it.0
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