How much Fiber do we need when eating low-carb?
According to the National Academy of Sciences:
Women under 50: at least 25 grams
Women over 50: at least 21 grams
Men under 50: at least 38 grams
Men over 50: at least 30 grams
Doctors say that eating up to five servings of low-carb vegetables daily, foods such as broccoli, cauliflower, and lettuce, can keep your bowels healthy without interfering with weight loss.
It's important to eat both Soluble and Insoluble Fiber foods daily. As you increase the fiber in your diet, you may experience more intestinal gas. Increasing fiber gradually will allow your body to adapt. Because some fibers absorb water, you should also drink more water as you increase fiber.
Since large amounts of fiber can reduce absorption of some medications, it is best to take medication either an hour before or two hours after the fiber.Soluble fiber
is a plant food component that dissolves in water forming a viscous material.What does it do?
- Makes you eat less – the soluble fiber gel slows down the passage of food through the stomach, making us feeling full for a longer time after a meal.
- Lowers the risk of heart attacks or strokes – the principal reason for those diseases is having a high cholesterol level. The cholesterol in excess accumulates on the inner walls of blood vessels, causing them to gradually narrow. The narrowing develops into a full blockage in the form of a heart attack or stroke. Soluble fiber in the diet reduces cholesterol levels in the blood, decreasing this risk.
- Controls blood sugar level – soluble fiber also slows down the absorption of glucose into the blood stream, stabilizing blood sugar levels. This reduces insulin necessities, being especially helpful for people suffering from diabetes.Soluble Low-Carb Fiber Foods:
- Brussel Sprouts
- CucumbersNote: While Flax Seed/Flax Seed Meal is an excellent source of Soluble Fiber, it does have the tendency to cause a lot of people, including me, constipation, even when drinking large amounts (100+ ounces) of water daily. It's an allowed food on Induction, but I wouldn't recommend it.Insoluble fiber
is a coarse material that does not dissolve in water, passing through the digestive system almost unchanged.What does it do?
- Prevent or relieve constipation – insoluble fiber bulks up the food, increasing the rate at which food goes through the digestive system, relieving constipation.
- Reduce the risk of bowel cancer – when food moves through the digestive tract quickly, there is not enough time for harmful material to build up in the intestine. This could help prevent bowel cancer.
- Prevent hemorrhoids – insoluble fiber makes food move at a faster pace in the intestine, reducing the pressure in the intestine, which is the principal reason for hemorrhoids.Insoluble Low-Carb Fiber Foods:
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