how much fiber a day to eat..........

[Ruthie]

and what if you don't want to count fiber grams-can you just eat a big giant salad a day and be done with it?

[homeschoolmom]

Isn't the recommendation something like 25g a day? Someone jump on in and correct me if I'm wrong. I honestly don't keep track, but I do eat a ton of raw and cooked veggies. :shrug:

[Lynny]

Are there any side effects of too much fiber intake? Besides not being able to crap, of course.

[Ecala]

Isn't the recommendation something like 25g a day? Someone jump on in and correct me if I'm wrong. I honestly don't keep track, but I do eat a ton of raw and cooked veggies. :shrug:


Can I jump on you if you're right? :uhuh: :D

I do believe you are correct: 25g a day fiber is recommended.

[strongchick]

Are there any side effects of too much fiber intake? Besides not being able to crap, of course.

Some vitamin absorption problems...but you'd have to go way overboard.

[cmberman1987]

You need to eat alot more than salad to 'call it a day,' in terms of an adequate fiber intake...

Vegetables, unless you eat tons and tons, aren't really going to provide you with an uber-amount of fiber. Whole grains, legumes and seeds are better sources. Oatmeal's a great source. Whole-wheat tortillas made with oat fiber are even better. Beans, blah blah blahhhhhhh. Oh, and a can of pumpkin will have you on the toilet for a year.

[Ruthie]

thanks CM -funny I just found some pumpkin pie mix cans the other day...

I think for me the key is to start eating lentil soup again-cooks faster than beans

[gluteus maximus]

Wow - that is a lot of veggies to try to get in 25 g of fiber. I just tried to calculate this on fitday. And that would be one monster salad!! :cheat:

[homeschoolmom]

Can I jump on you if you're right? :uhuh: :D

I do believe you are correct: 25g a day fiber is recommended.

Absolutely!! :naughty:

[Jen]

25-35g. at least aim for 25.

remember fiber doesnt just come from vegetables- oats, brown rice, whole grain breads and pasta, fruit, avocado, nuts and those sweet potatoes too!

[Ecala]

Apples!

[Blondell]

Apples!
I will be getting all my fiber from apple pie filling mixed w/ oats. :nod:

[Ecala]

Man that sounds good right now. Don't forget the cinnamon.

[Ali]

I will be getting all my fiber from apple pie filling mixed w/ oats. :nod:

:sad:

[Espi]

Salad greens contain barely any fiber at all.
On a lowered carb & calorie diet your best bet are legumes .

[Blondell]

Man that sounds good right now. Don't forget the cinnamon.
Not to worry, I won't :thumb:

I actually will have this for my next refeed. It tastes UNBELIEVABLY GOOD! :yum:

[Blondell]

:sad:
:lol3:

[Ali]

Apples and oats are really good, though. :nod: I'm thinking pie filling has too much sugar for me at the moment. :lol3:

[Ali]

:lol3:

:buddies:

[Blondell]

Apples and oats are really good, though. :nod: I'm thinking pie filling has too much sugar for me at the moment. :lol3:
I use sugar-free pie filling. :shades:

[Ruthie]

Wow this is turning out to be a good thread-I forgot about apple pie filling--it's really good mixed into your oatmeal

[Ruthie]

Wow this is turning out to be a good thread-I forgot about apple pie filling--it's really good mixed into your oatmeal

[Aaron_F]

Don't bank all of your cookies on fibre

Think Resistant starch

[tsunamii]

Are there any side effects of too much fiber intake? Besides not being able to crap, of course.
__________________
Gotta push through the hard times to get to the better times.


The quote, along with the siggy, just about killed me :funny: :lol:

[mich56]

Don't bank all of your cookies on fibre

Think Resistant starch

cripe! you kill me with your short little blurbs. :bitch: I always want more information! :love:

[Blondell]

The quote, along with the siggy, just about killed me :funny: :lol:
:shock: :shock:

:funny: :funny: :funny: :funny: :funny:

[cmberman1987]

The quote, along with the siggy, just about killed me :funny: :lol:

Holy amazing eye! I didn't catch that.. Ha! So funny! :lol3:

[Blondell]

That's so hilarious! :funny:

[tsunamii]

Holy amazing eye! I didn't catch that.. Ha! So funny! :lol3:

Your being on the toilet for a year if you have pumpkin thing came in at a very close second :lol:

[Blondell]

I just want to rep you many times over! :lol:

[tsunamii]

I just want to rep you many times over! :lol:
:kiss:

[Aaron_F]

cripe! you kill me with your short little blurbs. :bitch: I always want more information! :love:

Weeelll


A resistant starch is a starch that is undigestible by humans. When you cook potatoes you have a structural change happen in the carbohydrate. When they cool, they retrodegrade to the simplest form, some of which human enzymes cannot chomp up.

I had the pleasure of seeing a presentation from David Topping last year, one of the leaders in resistant starch area, who presented some lovely stuff.

A lot of the origonal 'eat fibre' stuff was from the colorectal cancer prevention. Origonal rather crappy research said americans didnt eat much fibre, and they had lots of colo-rectal cancers. They then estimated the fibre intake in africans, who had little colo-rectal cancer, the estimate is similar to the amounts recommended today. Fibre is great, as it will increase faecal bulk and maintain a good flow.

But its relationship to colo-rectal cancer was weak.

When measuring the fibre intake of africans, their actual intake is low. What is high is resistant starch. Which promotes faecal bulk, as well as being a very good stimulator of Short chain fatty acid production, especially byturic acid, which provides energy to the gut cells and reduces any DNA damage in that area.

Cooked and cooled potatoes, like those contained in salads are higher in resistant starch (and lower in GI), various starches provided by beans etc are also resistant.
There are a number of breads available, at least here and in Australia, that are high in resisant starch. I think typically they are all lumped into 'fibre' even tho its really not.

[Ecala]

So, the potatoes must be cooled in order to receive the 'resistant' starch effect?
What about the beans? Do they have to be cooked and then cooled too? What kind of beans- like legumes? Kidney? Black? that kind of bean?

[Aaron_F]

Potatoes will ahve some resisant starch to start with, but it increases with cooking and cooling.
Legumes in general, but not the likes of peanuts.

[Ruthie]

ok so I can eat a baked potato and be done with it

[gluteus maximus]

A 1/2 cup of oatmeal and 1/2 cup of blueberries has approximately 7 g of fiber.

You could eat 3.5 servings of that, and be done with it!:lol3:

[Ecala]

A 1/2 cup of oatmeal and 1/2 cup of blueberries has approximately 7 g of fiber.

You could eat 3.5 servings of that, and be done with it!:lol3:


:funny:
:funny: