1

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How much fiber do we need?

Answered on August 19, 2014
Created May 01, 2011 at 2:53 PM

I have seen questions on whether or not fiber consumption is healthy or not, but I haven't found information on how much fiber we need. Lustig says 300 grams (unreasonable), and other threads state some HG communities got up to 100 grams. What is a reasonable amount of fiber in the diet. I have been consuming close to 10 grams on most days sometimes higher.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on January 22, 2012
at 05:52 PM

For those reading this months later : GELATIN

Ca2c940a1947e6200883908592956680

(8574)

on January 22, 2012
at 04:00 PM

Really worth reading: http://gutsense.org/fibermenace/fm_chapter1.html

1ac8e976f84cb2566ecfbbcce1817351

(211)

on May 09, 2011
at 08:19 AM

What do you recommend for someone diagnosed with diverticulitis? You can email me at henrydrn7913@yahoo.com, if you'd like. This would be much appreciated!

D8195c5ae6c967027a3133d74969d0e1

(543)

on May 01, 2011
at 11:55 PM

Dr.K - Thank you for your response! Didn't expect it!I've been doing extra fish oil - I'll look up those other things = like "what's pastured butter?) - and Namby - you're absolutely right all the fiber is a scam = too bad I couldn't find that out 20 yrs ago!!!!!!!!

3c6b4eed18dc57f746755b698426e7c8

(5152)

on May 01, 2011
at 11:01 PM

Lustig advocates fiber when you're eating carbs. I'm not so sure about his stance on fiber for fiber's sake. Fiber slows your BG rise. Whole foods with fiber (e.g., brown rice) do not make your BG to rise as much. Also, fruits with fiber induces satiety and prevent you from overeating by giving you the sensation of "fullness". But fiber for what? Indigestion? Constipation? Fiber is dicey when it comes to constipation and is of dubious merit. I would first decide what is fiber for. I don't think fiber in itself is worth eating. Flax meals, for example, seems to me to be worthless.

3c6b4eed18dc57f746755b698426e7c8

(5152)

on May 01, 2011
at 10:57 PM

It's a good thing you got rid of all "supplemental" fiber: those fiber in fiber-enriched breads and oatmeals are not naturally-occurring "endogenous fiber" that Lustig advocates. If you want naturally occurring fiber, think about incorporating avocados to your diet. Otherwise, you're left with vegetables and you'll literally have to become a vegetable to ingest as much fiber as people advocate. 30 is plenty and I think fiber is a scam.

Ed71ab1c75c6a9bd217a599db0a3e117

(25472)

on May 01, 2011
at 09:08 PM

You really need to up your fish oil consumption then. Same thing with pastured butter. Distal colon is where you need butyric acid production from biota and if not that is how colon ca develops. Leaky gut and inflammatory pathways go haywire

Ed71ab1c75c6a9bd217a599db0a3e117

(25472)

on May 01, 2011
at 09:06 PM

Great answer and plus one. But understand context is important. The more carbs and you eat the more fiber you require for your gut. If your not eating many carbs you don't need any fiber. It's context!

41dfb1a4fecb38d24075ff52f13ccb28

on May 01, 2011
at 07:29 PM

I was planning a post on this once I do more research, but as a tentative theory, how much iodine are you getting in your diet?

Medium avatar

(4878)

on May 01, 2011
at 05:13 PM

Also drink much more water.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on May 01, 2011
at 05:11 PM

I am in the exact same situation Thomas.

3c997ffae3db9464325b96979346d9e9

(1290)

on May 01, 2011
at 03:56 PM

Could be a sensitivity to something you might think benign. Cultured dairy products cause that in me but not uncultured cream or cheese (I don't drink milk). Chocolate causes that in me too. I have found increasing saturated fat intake in the form of coconut oil, lard or beef tallow solves the problem most of the time. I get the Omega Nutrition coconut oil, the one that has no coconut taste or smell (removed by a steam process but the lauric acid/health benefits are still there). Beans made from scratch with lots of tallow or lard might do wonders for your situation. I eat that daily.

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4 Answers

1
Cab7e4ef73c5d7d7a77e1c3d7f5773a1

(7304)

on May 01, 2011
at 05:21 PM

Strictly speaking, we don't need any. I do think that a reasonable amount is likely to be healthy for gut flora and whatnot though. I think eating some starchy tubers and other vegetables or fruits would get you to a good level, but it's not something I worry about.

Ed71ab1c75c6a9bd217a599db0a3e117

(25472)

on May 01, 2011
at 09:06 PM

Great answer and plus one. But understand context is important. The more carbs and you eat the more fiber you require for your gut. If your not eating many carbs you don't need any fiber. It's context!

0
D8195c5ae6c967027a3133d74969d0e1

on May 01, 2011
at 06:42 PM

My last colonoscopy (pre-paleo, 10+yrs pescatarian) left my gastrointerologist saying I had diverticulosis - I had a bowel resection due to diverticulitis 14 yrs ago - which is why I ultimately changed my diet to "high fiber" almost exclusively vegetarian - I told him that if I had any more fiber I'd become a bran muffin! -- I'm eating the same great veggies now - only difference is I've gotten rid of my fiber-rich oatmeal, whole grain breads, fiber rich beans, bran, and all the tempeh, soy and brown rice products under the sun - it's just veggies and meat - I don't expect another colonoscopy for a few yrs - I'll let you know then how much is enough!!!!!

D8195c5ae6c967027a3133d74969d0e1

(543)

on May 01, 2011
at 11:55 PM

Dr.K - Thank you for your response! Didn't expect it!I've been doing extra fish oil - I'll look up those other things = like "what's pastured butter?) - and Namby - you're absolutely right all the fiber is a scam = too bad I couldn't find that out 20 yrs ago!!!!!!!!

3c6b4eed18dc57f746755b698426e7c8

(5152)

on May 01, 2011
at 10:57 PM

It's a good thing you got rid of all "supplemental" fiber: those fiber in fiber-enriched breads and oatmeals are not naturally-occurring "endogenous fiber" that Lustig advocates. If you want naturally occurring fiber, think about incorporating avocados to your diet. Otherwise, you're left with vegetables and you'll literally have to become a vegetable to ingest as much fiber as people advocate. 30 is plenty and I think fiber is a scam.

Ed71ab1c75c6a9bd217a599db0a3e117

(25472)

on May 01, 2011
at 09:08 PM

You really need to up your fish oil consumption then. Same thing with pastured butter. Distal colon is where you need butyric acid production from biota and if not that is how colon ca develops. Leaky gut and inflammatory pathways go haywire

1ac8e976f84cb2566ecfbbcce1817351

(211)

on May 09, 2011
at 08:19 AM

What do you recommend for someone diagnosed with diverticulitis? You can email me at henrydrn7913@yahoo.com, if you'd like. This would be much appreciated!

0
77877f762c40637911396daa19b53094

(78467)

on May 01, 2011
at 03:25 PM

I don't know how much fiber I have been getting, but I eat lunch and dinner eating as many veggies as I feel and add tubers to one of those meals. Despite that, I am still somewhat constipated. Yes, I have recently added probiotics. Taking magnesium (Natural Calm) helps, but it occurs to me that this is a palliative to the problem. If the probiotics don't solve this problem in the next few weeks, I am going to have to re-evaluate the Paleo diet.

3c997ffae3db9464325b96979346d9e9

(1290)

on May 01, 2011
at 03:56 PM

Could be a sensitivity to something you might think benign. Cultured dairy products cause that in me but not uncultured cream or cheese (I don't drink milk). Chocolate causes that in me too. I have found increasing saturated fat intake in the form of coconut oil, lard or beef tallow solves the problem most of the time. I get the Omega Nutrition coconut oil, the one that has no coconut taste or smell (removed by a steam process but the lauric acid/health benefits are still there). Beans made from scratch with lots of tallow or lard might do wonders for your situation. I eat that daily.

Medium avatar

(4878)

on May 01, 2011
at 05:13 PM

Also drink much more water.

41dfb1a4fecb38d24075ff52f13ccb28

on May 01, 2011
at 07:29 PM

I was planning a post on this once I do more research, but as a tentative theory, how much iodine are you getting in your diet?

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on May 01, 2011
at 05:11 PM

I am in the exact same situation Thomas.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on January 22, 2012
at 05:52 PM

For those reading this months later : GELATIN

-1
77877f762c40637911396daa19b53094

(78467)

on January 22, 2012
at 02:22 PM

When you base your diet around protein and (usually) fatty foods like eggs and meat you are cutting out the #1 nutritional element that makes you feel full....FIBER. Yes protein is also known to supposedly make you feel full, but I don't think that is the case for everyone. I know in my case if I were to eat a steak I would be hungry half an hour later.
Fiber has numerous other nutritional advantages but making you feel satiated is one of the main ones. The average adult needs a MINIMUM of 20-35 grams of fiber a day, however your average American only consumes about 14 grams per day. I find 20 grams to still be way too low, and have talked with doctors who recommend far more per day, it is really an individual thing at times. I myself am female and consume an estimated 55 grams of fiber per day. Where is fiber found? Your answer there is plants. Meat, fish, poultry, eggs, and milk do not contain any dietary fiber. Search online for high fiber foods and you will find all your results are grains, fruits, and veggies. Lists online will also tell you how much fiber each food has. For example, one apple contains 4g of fiber. 1/2 cup of pomegranate seeds contain 5g of fiber. One thing is super important though, and that is to make sure that you drink the daily recommended amount of liquid per day or even more when you eat more fiber, as fiber absorbs water. So drink a lot! Good luck and I hope this has helped!

Ca2c940a1947e6200883908592956680

(8574)

on January 22, 2012
at 04:00 PM

Really worth reading: http://gutsense.org/fibermenace/fm_chapter1.html

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