1

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How to get enough fiber in one's diet.

Answered on August 19, 2014
Created January 29, 2012 at 12:24 AM

Hello :)

Well, on and off ever since i've started paleo its been 4 months now I've had issues with constipation, I also got my blood test results recently and my ldl is on the high side and my cholesterol is high although I believe this is pattern A

Chol 265

Trig 45

HDL 100

Chol/HDL 2.6

VLD 10

LDL 155

I'm pretty sure I Don't get enough fiber in my diet, but i'm struggling to include more fiber. What vegies/fruits are high in fiber and how might one get enough fibre? I consume alot of coconut products so I think without realising i could also be overdoing the fat a bit?

Thanks in advance

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on July 08, 2012
at 08:09 PM

While a plant-centric diet is generally important for overall human health, a plant-exclusive diet is not.

9a5e2da94ad63ea3186dfa494e16a8d1

(15833)

on July 08, 2012
at 07:59 PM

Oh so we're all supposed to be vegetarians, I see...

Cf4576cbcc44fc7f2294135609bce9e5

(3125)

on January 29, 2012
at 04:27 AM

thanks for the link, but was the cancer in the studies from fiber or from the gut reaction to the wheat and corn products that paleo eaters avoid like the plague? i guess someday paleo diets may get studied and we will have our answer.

Cf4576cbcc44fc7f2294135609bce9e5

(3125)

on January 29, 2012
at 04:08 AM

while its true i guess that we dont required fiber (its not a vitamin) fiber is the antidote to the poison fructose and in nature fiber and fructose are always found together. so, what do i mean fiber is the antidote for fructose? well, fiber limits the amount of fruit we can eat and fiber slows the absorption so we have time to process the stuff.

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14 Answers

6
66974b2cb291799dcd661b7dec99a9e2

(11121)

on January 29, 2012
at 01:25 AM

We don't necessarily need fiber in our diets. I have been LC-VLC almost 5 years now and I am never constipated, but used to be on occasion while eating SAD. My mother cured her chronic constipation going paleo (took about 8 months). Drink lots of water make sure to get enough fats. When we spend years eating SAD our intestines/bowel can get rather lazy because it is used to lots of fiber literally pushing everything through our system so the intestines do have to do much work. Once that excess fiber is removed from our diets our body has to get back to naturally moving food through, as it was designed to do. It can take time to re-train our bodies to act naturally.

Cf4576cbcc44fc7f2294135609bce9e5

(3125)

on January 29, 2012
at 04:08 AM

while its true i guess that we dont required fiber (its not a vitamin) fiber is the antidote to the poison fructose and in nature fiber and fructose are always found together. so, what do i mean fiber is the antidote for fructose? well, fiber limits the amount of fruit we can eat and fiber slows the absorption so we have time to process the stuff.

3
F92e4ca55291c3f3096a3d4d3d854986

(11698)

on January 29, 2012
at 01:33 AM

Many Paleos say that it's not fiber and water that make nice poops, it's probiotics and fat. Yes, people take fiber supplements to bulk up their stools, but fiber is a poor replacement for what stools should actually be made up of - dead bacteria. This website challenges a lot of conventional wisdom about constipation: http://www.gutsense.org/ So maybe try upping your consumption of fermented foods (sauerkrauit, miso, kefir etc) and your fat.

But I should add, I'm not yet totally convinced that fiber plays no role in regularity. I always understood that the bowels need a bit of soluble fiber (i.e. in tubers) and insoluble (i.e. in greens) to work on. You say you eat coconut products - coconut is really high in insoluble fiber so that's good. Maybe something starchy to add a bit of soft bulk?

Also, magnesium can help clean you out. Magnesium-rich foods like spinach are a good choice - also since spinach shrinks down so much when cooked and isn't as gassy as other vegs.

2
7cbdd4e8eedba06368d4766e6c0ef015

(320)

on January 29, 2012
at 01:27 AM

My numbers are pretty great, but I struggle with constipation as well. I'm blessed with great genes when it comes to cholesterol, because I'm a BIG middle-aged woman and have never had problems with cholesterol or blood pressure.

I track calories, carbs and fiber when I eat. (Trying to lose weight.) When I ate more volume of food, I didn't have much of a constipation issue, but since cutting grains and legumes, even with an increase of veggies and fruit plus drinking lots of water, I have problems with constipation. I have been supplementing my food with psyllium husks, chia seeds, flax and a magnesium supplements. I eat at least 25 gm of fiber a day, but I try to get up to 50 gm at least one day a week. I don't feel physically bad, but I'm just concerned.

2
6714718e2245e5190017d643a7614157

on January 29, 2012
at 01:23 AM

Hi Kulture,

Here is some info that may help you out:

http://paleodietnews.com/3115/the-paleo-diet-and-fiber/

Cf4576cbcc44fc7f2294135609bce9e5

(3125)

on January 29, 2012
at 04:27 AM

thanks for the link, but was the cancer in the studies from fiber or from the gut reaction to the wheat and corn products that paleo eaters avoid like the plague? i guess someday paleo diets may get studied and we will have our answer.

2
96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on January 29, 2012
at 12:50 AM

I won't speak to the fat question except to say I don't think most people are prone to over-eat fat unless there are sweet carbs with it. For example, olive oil on a salad or fat with meat seems to be self-regulating, so all you'd think about is the size of your protein serving and the fat should follow pretty naturally.

I am never constipated, edging toward too loose if anything. I eat plenty of meat, so the rest must be non-constipating, at least for me: cream in coffee, about a cup of full-fat yogurt, large leafy/crispy salads (romaine/leaf lettuce with celery, fennel or onion, cucumber, etc.) and fruit--most often a banana with the yogurt plus a grapefruit and orange before the salad.

1
1edb06ded9ccf098a4517ca4a7a34ebc

on July 08, 2012
at 09:11 PM

If you cannot get enough fiber into your day, you are just on a more expensive (grass fed/Whole Foods Market) version of the Atkins Diet.

1
Cf4576cbcc44fc7f2294135609bce9e5

on January 29, 2012
at 03:22 AM

man, i hope my blood work looks like this. when you have a triglyceride this low you ignore the elevated LDL why? your LDL is dietary LDL. dietary LDL is not the kind that finds its way behind the vascular epithelium to cause atherosclerosis. so , what kind does? thats the endogenous de novo synthesis ldl formed from ingesting fructose or alcohol but that is found in high triglyceride states so you my friend are good to go. as for fiber eat some fruit its very nutritious and the fiber will slow down absorption of the fructose to lower rates that your body can manage. i should have been a doctor. no, this is way more fun.

1
Eb5ad630bb366c5f7dcf656810aa3f95

(506)

on January 29, 2012
at 03:22 AM

I've been wondering about this recently. The increased fat should make things easier, but sometimes I do take fibre sachets if I haven't eaten much veg that day. Things are "more difficult" when I'm trying to lose more weight by eating leaner meat.

What I wonder is - even though we try to eat different parts of the animal, there is still a difference between the selected and trimmed cuts available to buy and the hunks of flesh yielded by a hunt. Assuming that, to get the most out of each carcass, our ancestors really ate as much of the beast as possible, is it possible that they ended up eating more "animal fibre", i.e. really gristly, sinewy stuff that was less digestible than our muscle + organ meat?

I don't even know if this exists - maybe all animal matter is easily digestable - but just a thought.

1
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on January 29, 2012
at 02:45 AM

Blue berries on ocassion are good as well as left over baked potatoes served cold.

0
68294383ced9a0eafc16133aa80d1905

(5795)

on July 08, 2012
at 09:29 PM

Eat a lot of veggies, prepare them with oil, butter, other sources of quality fat for flavor and it's easy to get a TON of fiber. Throw in some fruit and starch, if you are active and can tolerate them, you're going to have an abundance of fiber.

0
19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on July 08, 2012
at 09:28 PM

I struggled with constipation all my life before going paleo.

I have 3 tbs of chia seeds + 500 mg of magnesium at night. 1000 mg for me produces the opposite effect... To the point you can't mistake anything for a fart... Ahem.

0
9a5e2da94ad63ea3186dfa494e16a8d1

on July 08, 2012
at 08:07 PM

Why is it that you think you don't get enough fiber? I'm not getting the connection between your numbers and concerns about fiber. Constipation can have many causes and fiber may or may not help.

I am never constipated but in the past have had poor digestion and IBS symptoms including chronic diarrhea, which was almost completely remedied with the paleo diet. It was like flipping a switch, I stopped eating all grains and sugars, and about a week and a half later I was as regular as a clock. My digestion greatly improved and I for the first time in years I was able to eat things like raw kale with no problems whatsoever, which I think also greatly helped my nutrition.

I don't go out of my way to eat fiber, but I have noticed that roasted sweet potatoes with the skin on help my digestion, I am not sure it is the fiber as much as the nutrients and minerals.

-3
6a9a2cf591b8ab29282b38e7b3cee928

on July 08, 2012
at 07:39 PM

You could simply avoid this issue by eating the closest thing we have to a real paleolithic diet: a raw whole food plant-based diet. Not only would you all the fiber needed, both soluble and insoluble, but there would simply be no need to worry about either constipation or the runs. Moreover, your cholesterol would return to normal and your risk of heart disease, stroke, diabetes and cancer would be substantially reduced. Staying on the Paleo Diet because it is better than SAD is like strolling slowly because it is better than laying on the couch.

The human body simply is designed to be an herbivore system and no fad diet can change this.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on July 08, 2012
at 08:09 PM

While a plant-centric diet is generally important for overall human health, a plant-exclusive diet is not.

9a5e2da94ad63ea3186dfa494e16a8d1

(15833)

on July 08, 2012
at 07:59 PM

Oh so we're all supposed to be vegetarians, I see...

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