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  • How much fiber am I consuming?

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    Old 05-15-2006, 06:52 PM   #1
    earthdayapril22
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    Talking How much fiber am I consuming?

    Hi everyone , I just don't know how much fiber I'm consuming and If I need to increase the quantity. I read that a good diet should contain 25-30grams of fiber. Lately for the past couple of months i haven't been feeling that good, I don't have a stable stomach/bowel movements and I want to know If fiber have anything to do with this. I try to eat as much vegetables as I can and having a balanced diet but being in college sometimes it becomes difficult.
    what do you people suggest?
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    Old 05-16-2006, 04:49 AM   #2
    StenoLady1
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    Re: How much fiber am I consuming?

    Here is a link to the USDA nutrient database. You can plug in just about every food to find out the fiber, as well as everything else, content.

    [url]http://www.nal.usda.gov/fnic/foodcomp/search/[/url]

    Apples with the skin are a great source of fiber. They're easy, portable, don't need to be refrigerated and can be incorporated with other things to get a balanced meal. I spread a low-fat cheese on them or a small amount of peanut butter or just eat them plain.

    Potatoes with the skin is also another good source. A baked potato is also versatile and can be kept in a dorm room easily and microwaved when ready to eat.

    The skins of fruits and veggies are good sources of fiber.

    Brown rice is also an excellent source. There are also some boxed cereals on the market now with pretty high contents of fiber. FiberOne comes to mind. I know there are others.

    Of course, there are supplements you could try. From personal experience, the supplements can have the opposite effect of what you're aiming for, tho. Pay attention to your body if you try the supplement route.

    Make sure to drink plenty of extra water as you increase fiber in your diet. You will end up constipated if you don't. Increase fiber gradually. Don't go from two grams of fiber per day to 30 over the course of a day or two. Again, your body will yell at you (constipation, gas)! I also found a daily evening walk after dinner for 20 minutes was very helpful during the time when I was increasing my fiber.

    Check out the bowel boards, too. There's some really good irregularity info there, as well

    Good luck & happy fiber hunting!

     
    Old 05-16-2006, 04:57 AM   #3
    Lenin
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    Re: How much fiber am I consuming?

    The very best practical source of soluble fiber (the best kind) is legumes. They really blow away almost all foods in the amount of fiber they have.
    ANYONE who is concerned with fiber, and we are ALL getting too little, should have at least one serving of beans, peas or lentils at least once a day...two is even better.
    A 16 ounce bowlful of pureed bean soup will give you 20 grams or so.

    A pound of dried split peas for $.59 contains 110 grams of soluble fiber.

     
    Old 05-16-2006, 06:32 PM   #4
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    Re: How much fiber am I consuming?

    don't forget our good friend oatmeal! as well as other high-fiber cereals (many of which taste GREAT) breakfast is a good and very easy place to get some fiber into your diet -- oats and cereal with fruit (skin on) and you've got a good start. check the fiber content on the bread you use and make sure it's high (that usually also indicates a whole grain bread, also good). lots of veggies = awesome, but if you're looking for fiber, make sure you're checking the nutrition facts. some, like corn, don't have much. beans rock for fiber (think of the song, lol!) also, check labels, cuz you'll find a lot of random things with fiber -- tropicana has a new OJ with fiber (tastes the same!) The low sugar Chewy granola bars have 3g per bar and their new breakfast cookies have 5, i think (and both of those taste DELISH for snacks). The whole-grain chips ahoy even have fiber (hurrah! if you can get fiber thru dessert, that's extra awesome!)

    if your problem is constipation, then up that fiber as much as possible and drink LOTS of water and also HOT beverages (these can work wonders, even more so if they're caffienated, like coffee.) other hot liquid stuff, like soup, works well too. cut back on stuff that "blocks you up," usually the biggest one is dairy products. also, make sure you're getting enough fat in your diet. (sorry i get that problem relatively frequently so i probably have too much knowledge on the subject, lol) if you're increasing your fiber intake and your problem is an upset stomach/gas, however, you might need to slow it down a bit. adjust to eating more fiber slowly cuz it can really screw your tummy up if you go too fast. definitely get to the point of eating more of it, but just remember to take it slow. good luck!

     
    Old 05-23-2006, 12:00 PM   #5
    earthdayapril22
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    Talking Re: How much fiber am I consuming?

    Thanks guys for all the great advise!

    anyways i'm not considering switching to a fiber supplement, but StenoLady1 said something about having an opposite effect , what do you mean by that? Did you got diarrhea or something? just to know.

    thanks


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    Old 05-23-2006, 01:07 PM   #6
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    Re: How much fiber am I consuming?

    Quote:
    Originally Posted by earthdayapril22
    Thanks guys for all the great advise!

    anyways i'm not considering switching to a fiber supplement, but StenoLady1 said something about having an opposite effect , what do you mean by that? Did you got diarrhea or something? just to know.

    thanks
    You need to drink an awful lot of water with fiber supplements and get plenty of aerobic activity or else you can end up horribly constipated. I'm sure people vary on this, but I normally drink about 75 to 100 ounces of water a day with no supplements (I live in the tropics...very hot). At the time I started with a fiber supplement, I had a very sedentary lifestyle. I was constipated for the first time in my life last spring, so I went to see my family doc. He suggested a fiber supplement. I bought some fiber powder to add to water and changed nothing else as far as activity level or water intake. The constipation was much, much worse within about a week.

    I then called back my PCP who referred me to a GI/colorectal specialist, who, thank goodness, took the time to explain fiber supplements to me and the need to drink about twice as much water as you normally would while taking fiber supplements, in addition to daily aerobic activity, or else possibly suffer from severe constipation.

    Just a little FYI Good luck!

     
    Old 05-24-2006, 02:37 PM   #7
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    Re: How much fiber am I consuming?

    I agree with Lenin, legumes are a great source of fiber. In a quarter cup of beans you can get 14 grams of fiber. Another good source would be Fiber one half cup gives 14 grams of fiber. Unfortunately, the label says Quaker oatmeal give 3.

     
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