How much fiber do you get/does it matter?

[Anonymous]

I've been paying attention to how much fiber I get, and it's way below the recommended daily intake. I saw one statistic that 90 percent of Americans don't get the recommended amount. I eat 5+ servings of fruit and vegetables a day as well as fish and other protein. How to increase fiber and do you notice a difference in how you feel when you eat more of it?

[Anonymous]

Ezekiel bread, berries, dark chocolate, broccoli, asparagus, beans, avocado, sweet potatoes.. It is not that hard really. I normally get 25-35g a day and I definitely feel more satiated than when I eat mostly simple carbs. Pooping also becomes easier.

[Anonymous]

Anonymous wrote:Ezekiel bread, berries, dark chocolate, broccoli, asparagus, beans, avocado, sweet potatoes.. It is not that hard really. I normally get 25-35g a day and I definitely feel more satiated than when I eat mostly simple carbs. Pooping also becomes easier.

This is pretty much my diet too.

I feel great.

But I've always eaten like this so I really don't know any different. Fiber is so essential to being heathy. Diets high in fiber from both fruits/vegetables and whole grains provide cancer protection and improve GI health: lower cholesterol, less polyps, less problems with hemorrhoids and anal fissures, lower rates of GI cancer (colon, stomach, liver).

If you are already eating lots of fruits, vegetables, and grains, and still not getting enough, try adding some Benefiber powder to beverages.

[Anonymous]

There are also fiber supplements you can take. I use to take chewable ones, not bad at all. Didn’t upset my stomach, made #2 much easier.

[Anonymous]

I think it depends on the person. I eat vegetables (mostly green - cabbage, kale, broccoli, broccolini, arugula) at both lunch and dinner every day, and occasionally spinach at breakfast. I'm trying to keep carbs under 100g at the recommendation of my endocrinologist, so I don't eat sweet potatoes more than once or twice a week. Rarely eat white potatoes. Also eat random colored veggies - peppers, tomatoes, carrots, kohlrabi -- a few times a week. Yet according to my app I never have enough fiber, am usually at 10-15 grams! No issues pooping at all though. Maybe because I eat 2 prunes every morning.

It seems crazy to me that my fiber is so low given the veggies, but it may be because I'm not eating bread and other things that are high in fiber but too high in carbs.

[Anonymous]

Anonymous wrote:I think it depends on the person. I eat vegetables (mostly green - cabbage, kale, broccoli, broccolini, arugula) at both lunch and dinner every day, and occasionally spinach at breakfast. I'm trying to keep carbs under 100g at the recommendation of my endocrinologist, so I don't eat sweet potatoes more than once or twice a week. Rarely eat white potatoes. Also eat random colored veggies - peppers, tomatoes, carrots, kohlrabi -- a few times a week. Yet according to my app I never have enough fiber, am usually at 10-15 grams! No issues pooping at all though. Maybe because I eat 2 prunes every morning.

It seems crazy to me that my fiber is so low given the veggies, but it may be because I'm not eating bread and other things that are high in fiber but too high in carbs.

I believe it. Leafy green vegetables don’t have much fiber. If you are watching carbs too that makes it harder to get adequate fiber. I would eat berries. Lots of fiber and low carb for fruit. Apples are also great and chia seeds. Oatmeal is high fiber and good for blood sugar control.

[Anonymous]

Anonymous wrote:Ezekiel bread, berries, dark chocolate, broccoli, asparagus, beans, avocado, sweet potatoes.. It is not that hard really. I normally get 25-35g a day and I definitely feel more satiated than when I eat mostly simple carbs. Pooping also becomes easier.

I can see this being your diet a few days a week but how do you continuously get this amount of fiber without eating the same thing every day? Yesterday, I had asparagus, berries, sweet potatoes, and lentils so I got a lot of fiber but like today I might have a few slices of pizza and a salad along w fruit so I won’t get close. Is your diet generally repetitive/rotation of greatest hits?

[Anonymous]

I can never hit my targets without supplements

[Anonymous]

Anonymous wrote:

Anonymous wrote:Ezekiel bread, berries, dark chocolate, broccoli, asparagus, beans, avocado, sweet potatoes.. It is not that hard really. I normally get 25-35g a day and I definitely feel more satiated than when I eat mostly simple carbs. Pooping also becomes easier.

I can see this being your diet a few days a week but how do you continuously get this amount of fiber without eating the same thing every day? Yesterday, I had asparagus, berries, sweet potatoes, and lentils so I got a lot of fiber but like today I might have a few slices of pizza and a salad along w fruit so I won’t get close. Is your diet generally repetitive/rotation of greatest hits?[/quote

I eat Ezekiel bread daily (3 slices put you to 15g already) and generally eat an RX bar and raspberries every day, but other than that I do not normally cram all those things into one day. I rarely eat things like pizza though or at least not as the main component of my meal. Eating high fiber high protein is what I generally target so yes to an extent my diet looks quite similar day to day.

[Anonymous]

I don't pay attention to how much fiber. I do pay attention to constipation. Hence oatmeal almost every day. Miralax, and all that other crap? Nothing compared to good old porridge.

[Anonymous]

Women need 25 grams per day. Men need 38

[Anonymous]

Yes a high fiber diet is important and you can still have a varied diet! Some things that work for me:
- Always have a high-fiber healthy breakfast. There are lots of good options and it ensures that you get a good amount of fiber every day. I like oatmeal or Ezekiel english muffins with nut butter.
- Add fiber to meals that otherwise don't have much. If you are having pizza and a salad for dinner, add some spinach or beans to the salad. Or have roast broccoli on the side of chicken.
- Eat high fiber snacks, like dried fruit and nuts or even popcorn.

[Anonymous]

Bowl of oatmeal and add in chia seeds and bran and ground flax. It all just goes in to be part of the oatmeal but it's all good for you.

[Anonymous]

Anonymous wrote:Bowl of oatmeal and add in chia seeds and bran and ground flax. It all just goes in to be part of the oatmeal but it's all good for you.

Oatmeal always sends me into a fart fest.

[Anonymous]

Anonymous wrote:Ezekiel bread, berries, dark chocolate, broccoli, asparagus, beans, avocado, sweet potatoes.. It is not that hard really. I normally get 25-35g a day and I definitely feel more satiated than when I eat mostly simple carbs. Pooping also becomes easier.

Disgusting