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.
asked byROB_3 (3536)
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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.
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!!!!!
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.
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!