Challenge Forum: Low-Carb/High-Fiber Info

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angiekae68

Joined: Aug 12
Posts: 899

        
Posted: 22 Nov 2012, 02:15
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:

- Squash
- Mushrooms
- Avocados
- Broccoli
- Cauliflower
- Brussel Sprouts
- Artichokes
- Asparagus
- Olives
- Cucumbers

Note: 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:

Spinach
Lettuce
Kale
Collard Greens
Arugula
Watercress
Chicory
Endive
Chard
Green Beans
Bell Peppers
Eggplant
Celery
Onions
Shallots
Leeks
Scallions
Garlic
Cabbage
Bok Choy
Brussel Sprouts
Broccoli
Cauliflower
Tomatoes
Cucumbers
Alfalfa Sprouts
Radish
Fresh herbs
Zucchini
Artichokes
Asparagus
Olives


Sources:
http://lowcarbdiets.about.com/od/nutrition/p/fiberinfo.htm
http://lowcarbdiets.about.com/od/nutrition/a/fibercounts.htm
http://www.cumc.columbia.edu/student/health/nutrition/faqs.html
http://www.medicinenet.com/script/main/art.asp?articlekey=50291
http://www.fibrefoods.net/
http://www.webmd.com/diet/fiber-health-benefits-11/insoluble-soluble-fiber

http://www.livestrong.com/article/315352-what-vegetables-have-no-carbs/

"This one step - choosing a goal and sticking to it - changes everything." - Scott Reed
BBD5

Joined: Oct 12
Posts: 382

        
Posted: 22 Nov 2012, 02:42
Now that is alot of good information.. LOL LOL.. Thanks Angie Smile

I'm definitely going to have to get my daily fiber intake higher..
angiekae68

Joined: Aug 12
Posts: 899

        
Posted: 22 Nov 2012, 02:49
LOL .. Something you and I can both benefit from, huh? Razz

"This one step - choosing a goal and sticking to it - changes everything." - Scott Reed
BBD5

Joined: Oct 12
Posts: 382

        
Posted: 22 Nov 2012, 03:00
YES MA'AM!!! LOL LOL.. Benefit indeed!
Rachel116

Joined: Oct 12
Posts: 347

        
Posted: 22 Nov 2012, 22:44
Thanks for the great info! Now I know how to slow down some of insoluble fiber "benefits."
~Rachel~


“If you focus on results, you will never change. If you focus on change, you will get results.” ~Jack Dixon
angiekae68

Joined: Aug 12
Posts: 899

        
Posted: 23 Nov 2012, 02:50
LOL! Yeah, those "benefits" can be a problem sometimes lolol

"This one step - choosing a goal and sticking to it - changes everything." - Scott Reed
Mokakiss

Joined: Oct 12
Posts: 165

        
Posted: 23 Nov 2012, 08:32
Getting enough fiber has always been an issue with me. Great info. Thanks!
katmm

Joined: Jul 12
Posts: 35

        
Posted: 24 Nov 2012, 21:03
thank you for the great info. Angie..... I need to work on the fiber intake.
life is to short to be unhappy. If you fall get back up and try again.
starting weight 235 8/2014
and next goal I hope by my birthday 160 2/2016
angiekae68

Joined: Aug 12
Posts: 899

        
Posted: 25 Nov 2012, 04:19
You're welcome, Sue and Kathy Smile I'm pretty sure you're not alone when it comes to not getting enough fiber! I struggle with it, too, and the consequences are no fun at all! lol

"This one step - choosing a goal and sticking to it - changes everything." - Scott Reed
Figure26

Joined: Jul 11
Posts: 30

        
Posted: 25 Nov 2012, 23:59
Hi Angie,

Great info! Now I know how much fiber I need for my age! LOL I am feeling a little old these days. Sad
...for I am fearfully and wonderfully made: marvellous are thy works; and that my soul knoweth right well... Psalm 139:14

Goals:
235:
230:
225:
220:
215:
210:
205:
200:
angiekae68

Joined: Aug 12
Posts: 899

        
Posted: 26 Nov 2012, 00:07
Hi Tammie (with an "ie" lol) Very Happy Bite your tongue when you say you're feeling old! You're only a year older than me! LOL .. Anyway, we're not old, we're seasoned Wink

"This one step - choosing a goal and sticking to it - changes everything." - Scott Reed
FitnessJunki...

Joined: Jul 10
Posts: 348

        
Posted: 06 Dec 2012, 14:30
~*Christie*~
angiekae68

Joined: Aug 12
Posts: 899

        
Posted: 06 Dec 2012, 14:36
LOVE that diagram! Thank you, Christie! Very Happy

"This one step - choosing a goal and sticking to it - changes everything." - Scott Reed