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Weight Loss Forum / Low Carb / March 2004how much fiber do you aim for?
A week or two ago I asked about fiber supplements and got some very helpful responses. In the course of that thread I wondered aloud what was the right amount of fiber to aim for daily. I think the query got lost in the noise of that thread so I've come to start a new discussion on it. For those of you who do not take supplements, and track your eating: how much fiber do you get in a day? For those of you who do take them, how much fiber do you get including and excluding your supplement? Does anyone have opinions about the proper amount? I started thinking about supplements because according to FitDay I was only averaging about 15-20 g a day, and it just didn't seem like very much. I eat loads of vegetables; I have a great big salad for lunch every day and one to two servings of vegetables with dinner. I bought a jar of psyllium husk ("secrets of psyllium" from Trader Joe) but the serving size - 2 tbsp for 10 g of fiber - was too large for me to work into my day easily. I can mix one tablespoon into 1/2 c of ricotta but I do not eat ricotta every day. Anyhow, how much fiber you all get and where you get it would be interesting to me. carla In Feb. I averaged 25 g per day. That doesn't not count the 4 of 5 capsules of pysllium I take every day. Why do you think you aren't getting enough? I think I'm getting plenty. And that 25 g I get obviously comes from food. I'd venture to say that's more than what the average non-low-carbing american gets. Also, it seems like many people complain about using bulk fiber husk -- why bother with it when you can get capsules that are easy to shallow (well, if you don't like shallowing pills I can see that!)...I find getting the capsules down with some fruit 2 0 to be very easy along with the other supps I take. And if I were going to take it loose, I think I'd prefer to get it from ground flax, which would have other stuff it in. Lot of LC food has fiber -- LC tortillas, LC breads, etc. So, between veggies like broccoli, etc., I get mine from those places. :: A week or two ago I asked about fiber supplements and got some very :: helpful responses. In the course of that thread I wondered aloud [quoted text clipped - 20 lines] :: :: carla >In Feb. I averaged 25 g per day. That doesn't not count the 4 of 5 capsules >of pysllium I take every day. > >Why do you think you aren't getting enough? I think I'm getting plenty. >And that 25 g I get obviously comes from food. I'd venture to say that's >more than what the average non-low-carbing american gets. According to a couple of food product labels I just looked at, the USofA federal government says 25g per day is about right. -- 6/2/2003 181/164/16X or 15X Dick Yuknavech rey@mindspring.com Where do you find your pysllium caplets? And about what is the price of them? > In Feb. I averaged 25 g per day. That doesn't not count the 4 of 5 capsules > of pysllium I take every day. [quoted text clipped - 37 lines] > :: > :: carla :: Where do you find your pysllium caplets? And about what is the price :: of them? I get mine in my local health food store. I got this huge jar with like 500 .5 g capsules, for about $35. The number is from memory, though, so I'll check tonight and report back if I'm wrong. ::: In Feb. I averaged 25 g per day. That doesn't not count the 4 of 5 ::: capsules of pysllium I take every day. [quoted text clipped - 42 lines] ::::: ::::: carla > In Feb. I averaged 25 g per day. That doesn't not count the 4 of 5 capsules > of pysllium I take every day. See, that's quite a bit more than I've been eating. I rarely get to 25 g in food, and I'm not supplementing every day just now. > Why do you think you aren't getting enough? I don't think that. I just don't know. That's why I asked what folks who think about it tend to think of as a good amount. > Also, it seems like many people complain about using bulk fiber husk -- why > bother with it when you can get capsules that are easy to shallow (well, if > you don't like shallowing pills I can see that!)... I'm happy to eat pills; I've recently added some other supplements and I'm up to a nice handful of pills every morning, so hey, what's one more! :-) But I bought a jar of the "secrets of psyllium" stuff so I may as well use it when the opportunity arises. > Lot of LC food has fiber -- LC tortillas, LC breads, etc. So, between > veggies like broccoli, etc., I get mine from those places. I don't eat LC tortilla or bread, but I do eat lots of vegetables, including an avocado or two a week, which I understand are relatively high in fiber. I eat flax meal a couple of times a week. None of these are really things I can eat every day, though. So even though I eat some high fiber foods fairly frequently, I still don't seem to get above 15 or maybe 20 g a day most days. carla ::: In Feb. I averaged 25 g per day. That doesn't not count the 4 of 5 ::: capsules of pysllium I take every day. [quoted text clipped - 6 lines] :: I don't think that. I just don't know. That's why I asked what :: folks who think about it tend to think of as a good amount. Hey -- if you're regular there may not be much of a problem. ONe thing I 've found is that high fiber foods seem to kill off hunger...and that one of the reasons I eat the LC tortillas and breads -- they are high in fiber (they don't taste as good as the non LC versions, but I don't really care). ::: Also, it seems like many people complain about using bulk fiber ::: husk -- why bother with it when you can get capsules that are easy [quoted text clipped - 12 lines] :: including an avocado or two a week, which I understand are :: relatively high in fiber. I eat flax meal a couple of times a week. Eat flax everyday! Eat broccoli everyday. :: None of these are really things I can eat every day, though. So :: even though I eat some high fiber foods fairly frequently, I still :: don't seem to get above 15 or maybe 20 g a day most days. Well, you've got to work at it, carla! :) During Induction levels I ate between 4 & 6 grams of fiber I've just start upping my carbs and I'm up to 12 gms a day now. Looking to increase them more though. DiGiTAL_ViNYL (no email) 350/325/Mar-315/200 Atkins since 1/12/2004 > I started thinking about supplements because according to FitDay I was only > averaging about 15-20 g a day, and it just didn't seem like very much. I > eat loads of vegetables; I have a great big salad for lunch every day and > one to two servings of vegetables with dinner. I bought a jar of psyllium Enough to be "regular." I eat plenty of vegetables, small amounts of fruit, nuts, and use a little flax meal in things. It's been years since I counted, but in 7 years lowcarbing, I can count on one hand the number of days I was constipated. About the only time I ever use any psyllium is if I'm having one of those rare days that I just don't feel like eating (anything lowcarb) at all, and add psyllium to a protein shake, just to get some food in me. General guidelines for fiber are 25g/day, but that is for a high-carb diet, which has a lot more paste-like waste that needs to be pushed through with fiber. You might not need as much on lowcarb, if you eat mostly fresh foods with plenty of veggies, and very little low-carb frankenfood products. Too much cheese can also be constipating.  Signaturejamie (jamiemck@newsguy.com) "There's a seeker born every minute." Not only is fiber good for you but it can act as a free filler. Try this drink with meals: 1 heaping tsp psyllium husk powder, 1 tbs of Splenda (more to taste). Mix with a little water to get disolved then add about 6 oz water total. Then add about 2 oz of "real" lemon juice concentrate (buy it in any store, green bottle)... no carbs at all, really filling and good for you. > A week or two ago I asked about fiber supplements and got some very helpful > responses. In the course of that thread I wondered aloud what was the right [quoted text clipped - 18 lines] > > carla >Not only is fiber good for you but it can act as a free filler. Try this >drink with meals: 1 heaping tsp psyllium husk powder, 1 tbs of Splenda (more >to taste). Mix with a little water to get disolved then add about 6 oz water >total. Then add about 2 oz of "real" lemon juice concentrate (buy it in any >store, green bottle)... no carbs at all, really filling and good for you. I thought lemon juice had carbs. 2.5 g per oz. Two oz soundslike a lot for 6 oz water, though. In news:404a5e87.151393984@news20.forteinc.com, Jean M. <ajeanam@yahoo.com> stated || Not only is fiber good for you but it can act as a free filler. Try || this drink with meals: 1 heaping tsp psyllium husk powder, 1 tbs of [quoted text clipped - 4 lines] | | I thought lemon juice had carbs. > Anyhow, how much fiber you all get and where you get it would be interesting > to me. > > carla I read in either the South Beach or Arnot book that in a study on men that 30 grams of fiber a day reduced the chance of heart attack by 40%. Seems like 30 grams per day would be a reasonable goal. > > Anyhow, how much fiber you all get and where you get it would be interesting > > to me. [quoted text clipped - 4 lines] > that 30 grams of fiber a day reduced the chance of heart attack by 40%. > Seems like 30 grams per day would be a reasonable goal. Your post reflects some sense, Elinor. I like your sensibility. carla > > > Anyhow, how much fiber you all get and where you get it would be > > > interesting to me. [quoted text clipped - 8 lines] > > carla How utterly gracious of you. That does have a ring to it, Carla. Methinks you've hit upon a good title of some sort. ;) >> Anyhow, how much fiber you all get and where you get it would be >> interesting [quoted text clipped - 5 lines] > that 30 grams of fiber a day reduced the chance of heart attack by 40%. > Seems like 30 grams per day would be a reasonable goal. What about the studies that have shown that too much fiber reduces vitamin and mineral absorption? SignatureBob in CT Remove ".x" to reply > >> Anyhow, how much fiber you all get and where you get it would be > >> interesting [quoted text clipped - 8 lines] > What about the studies that have shown that too much fiber reduces vitamin > and mineral absorption? What about them? Enquiring minds want to know. :) How much fiber is too much? |
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