2

votes

Do you meet the RDA for fiber on any given day?

Answered on September 12, 2014
Created June 14, 2013 at 3:42 PM

Age (years)...... Average daily calories.............. Fiber intake (grams)

Children

  • 1-3 ......................... 1,404.................................. 19

  • 4-8.......................... 1,789.................................. 25

Boys and Men

  • 9-13.......................... 2,265 .................................31

  • 14-18......................... 2,840................................. 38

  • 19-30......................... 2,818................................. 38

  • 31-50......................... 2,554................................. 38

  • 51-70 ........................ 2,162................................. 30

  • 70+........................... 1,821................................... 30

Girls and Women

  • 9-13........................... 1,910................................... 26

  • 14-18.......................... 1,901.................................. 26

  • 19-30.......................... 1,791................................... 25

  • 31-50.......................... 1,694................................... 25

  • 51-70........................... 1,536................................... 21

  • 70+............................... 1,381................................. 21

And do you think that meeting the RDA for fiber is important, why or why not?

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on June 14, 2013
at 10:17 PM

....+1 -stay tuned for **Cereals-R-Us** Entire store a sea of cereals -coming to a town near you :)

089dd41b18fbb95ebb5347cded708d98

(5635)

on June 14, 2013
at 09:10 PM

i don't eat any starches, but i do eat well cooked veggies and fruits. no green leafy veggies either. but yes, definitely insoluble fiber is pointless to me so i try not to consume a lot of it. peeling helps.

7bf306ada57db47547e9da39a415edf6

(11214)

on June 14, 2013
at 08:55 PM

I think the beneficial bacteria gets enough of what it needs with a regular paleo diet. No need to go crazy with the fiber. I did try the resistant starch thing Nikoley posted on a while ago, but I didn't see the benefits.

618fc5298c4a96b817c4918c795a875f

(1217)

on June 14, 2013
at 07:57 PM

who would have downvoted this? upvoting!

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on June 14, 2013
at 07:47 PM

So you don't buy the idea that soluble fiber feeds beneficial bacteria? I might add that these little bacteria do tend to turn those fibers into those pretty little fatty acids you mentioned. Also I'm sorry someone down voted you on my question :( thanks for your feedback :)

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on June 14, 2013
at 05:46 PM

Are you more familiar than me with the differences between soluble and insoluble fiber? I was under the impression that soluble fiber was gentle on the gut (water soluble like gelatin), lowering cholesterol, feeding lactic acid producing bacteria, and cooling gut inflammation by increasing intestinal omega 3 production. Do soluble and insoluble fiber rich foods both upset your gut?

3fc95bca9e723edfbbb72b172798ab49

(1354)

on June 14, 2013
at 05:24 PM

I've had similar considerations on the matter and it does seem likely to be the case as my gut biome was likely horrendous back then. My current highest periods of fiber result from things such as cooled mashed potatoes post workout, but even then still not reaching the RDA. I've entertained the thought of conducting a more thorough fiber self-experiment but currently have no interest in changing up my current routine to accommodate it. Although I will definitely be sure to note any differences should I ever decide to go "fibrous paleo" in the future.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on June 14, 2013
at 04:52 PM

Have you ever tried a high well cooked vegetable source with added fiber? Seems this situation might be specific to excess insoluble fiber and lack of ample healthy gut bacteria to break down raw plant matter? Let me know I'm interested in

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on June 14, 2013
at 04:50 PM

Yea, **Thou shall eat fiber** is literally carved in stone right after **Thou shall not covet**. :)

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on June 14, 2013
at 04:45 PM

And by more I mean either meeting or possibly slightly exceeding the RDA for that given person.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on June 14, 2013
at 04:44 PM

In your opinion would consuming more vegetable fiber, let say at a soluble:insoluble ratio of 1:1 have a Positive, Neutral or Negative effect on the average person's (or your) gut?

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on June 14, 2013
at 04:27 PM

Seems very likely to be based on a grain-based diet's fiber levels.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on June 14, 2013
at 04:24 PM

Do you think there is any significance to the rda? Like did they just pull those numbers out of a hat or what?

  • Cb9a270955e2c277a02c4a4b5dad10b5

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8 Answers

3
3fc95bca9e723edfbbb72b172798ab49

(1354)

on June 14, 2013
at 04:15 PM

NOPE. Even adjusting for my current hypocaloric intake I don't. This is in stark contrast to the way I use to, unconsciously, eat (lots of whole grain everything, baguettes, raw salads, etc.). My results are:

Low Fiber:

  • I am not daily. I am also never CONSTIPATED. That is, I'm not bloated or "unable to go" - I just don't need to.

  • When I do go, there is a fair chance that the stool is liquid. Not painful or forced, just liquid.

High Fiber:

  • I am very predictable. But I also would regularly experience bright red blood in my wipings. No such incidence has occurred since then.

  • Any lapse in this predictability would show considerable constipation. Miss a day or two and I would feel like a huge sack of shit (literally).

As such, my personal takeaway choices are liquid stool and easy irregularity or blood and occasional constipation. I chose the former. The other supposed benefits of insoluble fiber, most notably satiety, I have never particularly missed.

3fc95bca9e723edfbbb72b172798ab49

(1354)

on June 14, 2013
at 05:24 PM

I've had similar considerations on the matter and it does seem likely to be the case as my gut biome was likely horrendous back then. My current highest periods of fiber result from things such as cooled mashed potatoes post workout, but even then still not reaching the RDA. I've entertained the thought of conducting a more thorough fiber self-experiment but currently have no interest in changing up my current routine to accommodate it. Although I will definitely be sure to note any differences should I ever decide to go "fibrous paleo" in the future.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on June 14, 2013
at 04:52 PM

Have you ever tried a high well cooked vegetable source with added fiber? Seems this situation might be specific to excess insoluble fiber and lack of ample healthy gut bacteria to break down raw plant matter? Let me know I'm interested in

3
463e09e6e28c4f2591aaca88bf0c3cef

(248)

on June 14, 2013
at 04:04 PM

Some days I do, most days I don't. And my poos are just fine :p (So is it really set in stone?)

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on June 14, 2013
at 04:50 PM

Yea, **Thou shall eat fiber** is literally carved in stone right after **Thou shall not covet**. :)

2
742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on June 14, 2013
at 07:27 PM

I eat more. Usually about 40-50 grams on any given day, due to my high consumption of plant matter, and sweet potato. Anymore than that I am farting the whole day.

2
7bf306ada57db47547e9da39a415edf6

(11214)

on June 14, 2013
at 06:59 PM

I don't think I do. I find the idea that fiber is particularly helpful somewhat laughable. Most things that are supposed to be fixed with fiber can usually be fixed with more fat, or at least that's what I discovered back in the days I was dieting. So, once they started vilifying fat, the next stupid mainstream conclusion was that we needed fiber. Meanwhile, the industrial food corporations needed an excuse to sell us industrial waste byproducts as food. And lo, the breakfast cereal aisle was born.

7bf306ada57db47547e9da39a415edf6

(11214)

on June 14, 2013
at 08:55 PM

I think the beneficial bacteria gets enough of what it needs with a regular paleo diet. No need to go crazy with the fiber. I did try the resistant starch thing Nikoley posted on a while ago, but I didn't see the benefits.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on June 14, 2013
at 10:17 PM

....+1 -stay tuned for **Cereals-R-Us** Entire store a sea of cereals -coming to a town near you :)

618fc5298c4a96b817c4918c795a875f

(1217)

on June 14, 2013
at 07:57 PM

who would have downvoted this? upvoting!

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on June 14, 2013
at 07:47 PM

So you don't buy the idea that soluble fiber feeds beneficial bacteria? I might add that these little bacteria do tend to turn those fibers into those pretty little fatty acids you mentioned. Also I'm sorry someone down voted you on my question :( thanks for your feedback :)

2
32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on June 14, 2013
at 04:09 PM

Nope. I'm pretty consistently at half the RDA for fiber, usually around 20 grams. And the thing is I eat tons of veggies.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on June 14, 2013
at 04:27 PM

Seems very likely to be based on a grain-based diet's fiber levels.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on June 14, 2013
at 04:44 PM

In your opinion would consuming more vegetable fiber, let say at a soluble:insoluble ratio of 1:1 have a Positive, Neutral or Negative effect on the average person's (or your) gut?

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on June 14, 2013
at 04:45 PM

And by more I mean either meeting or possibly slightly exceeding the RDA for that given person.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on June 14, 2013
at 04:24 PM

Do you think there is any significance to the rda? Like did they just pull those numbers out of a hat or what?

1
89fa2da4805b0b4e54b77a5a20a2e206

on June 14, 2013
at 08:50 PM

No apparently i dont get the supposed "RDA"..(althoug i eat salad, and strawberries, and broccoli and sweet potatoe nearly on a daily basis!) just looked at my cronometer and seems im averaging around half..?? (lol ) Thankfully Ive never had any issues and everything seems to be working as it should- so im not worried. Beets and sweet potatoes are pretty good at optimizing bristol-ization. RDA's bit of a mess methinks..:P

1
75d65450b6ff0be7b969fb321f1200ac

(2506)

on June 14, 2013
at 07:55 PM

I perhaps consume the RDA of fiber or very close to it. At first I didn't think so because I don't eat starchy veggies (I had chronic IBS and acid reflux), and of course I don't eat grains. But with all the fruits, veggies, and nuts/seeds I think I consume my quota of fiber. My bowel movements are the best they've been in many years.

Back when I was eating the usual SAD crap I probably didn't eat half as much fiber as I do now.

_Lazza

1
089dd41b18fbb95ebb5347cded708d98

(5635)

on June 14, 2013
at 05:39 PM

I hope not. My goal is always as little fiber as possible and i peel all my fruits and veggies. Im sure some days its the rda but mostly not. I hate torturing my gut.

089dd41b18fbb95ebb5347cded708d98

(5635)

on June 14, 2013
at 09:10 PM

i don't eat any starches, but i do eat well cooked veggies and fruits. no green leafy veggies either. but yes, definitely insoluble fiber is pointless to me so i try not to consume a lot of it. peeling helps.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on June 14, 2013
at 05:46 PM

Are you more familiar than me with the differences between soluble and insoluble fiber? I was under the impression that soluble fiber was gentle on the gut (water soluble like gelatin), lowering cholesterol, feeding lactic acid producing bacteria, and cooling gut inflammation by increasing intestinal omega 3 production. Do soluble and insoluble fiber rich foods both upset your gut?

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