Too much fiber

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    Too much fiber


    Is there a such thing? I use greens to keep me full so i take in a loot of fiber. Jus wondering if im overdoing it. This was yesterdays intake


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    Quote Originally Posted by Type O Hero
    Goly why disnt i think of that? No need to be a smartass, seriously.. I have googled and only a bunch of blog crap comes up. No real science based stuff.if tu know the answe id like to know other than that feel free to ignore this thread instead of posting belittling comments
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    You should not be consuming more fiber than fats.
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    Quote Originally Posted by Rodja View Post
    You should not be consuming more fiber than fats.
    why is that??..my fats are so low because im in a deficit..fats are right around 20% of daily intake i cant help it i like vegetables and they also keep me full
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    Quote Originally Posted by machorox123 View Post
    why is that??..my fats are so low because im in a deficit..fats are right around 20% of daily intake i cant help it i like vegetables and they also keep me full
    Not sure what low fat consumption has to do with being in a caloric deficit, but fiber, in high quantities, can be an interfere with absorption of minerals, particularly calcium and zinc. Increasing fats in your diet will help with satiety moreso than fiber.
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    ^ great info.
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    Quote Originally Posted by Rodja

    Not sure what low fat consumption has to do with being in a caloric deficit, but fiber, in high quantities, can be an interfere with absorption of minerals, particularly calcium and zinc. Increasing fats in your diet will help with satiety moreso than fiber.
    Well its easier to stay full with low calorie foods..lots of em. So is 60g of fiber too much or jus too much accompanied with the low fat intake
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    Quote Originally Posted by machorox123 View Post
    Well its easier to stay full with low calorie foods..lots of em. So is 60g of fiber too much or jus too much accompanied with the low fat intake
    About 20g too much regardless of fat intake.
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    Quote Originally Posted by Rodja

    About 20g too much regardless of fat intake.
    Thanks for the help rodja. Do you happen to have any sources besides what the fda recommends..the math jus doent add up with me.. Basically all my carb sources, 2 cups of oats,1 cup of brown rice and one can of red kidney beans yeilds 50g of fiber and thats without any vegetables. Do i have to use foods lower in fiber
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    Quote Originally Posted by machorox123 View Post
    Thanks for the help rodja. Do you happen to have any sources besides what the fda recommends..the math jus doent add up with me.. Basically all my carb sources, 2 cups of oats,1 cup of brown rice and one can of red kidney beans yeilds 50g of fiber and thats without any vegetables. Do i have to use foods lower in fiber
    Math for fiber intake or values for certain foods?
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    Quote Originally Posted by Rodja
    Math for fiber intake or values for certain foods?
    Fiber intake
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    Quote Originally Posted by machorox123 View Post
    Fiber intake
    Fiber values were adjusted to have a range depending on caloric intakes, but you're still well above even the highest recommendations. I like to keep it simple and have 1g of fiber per 8-10g of carbs.
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    If i cut out all the veggies out of my diet.. My carb sources, having fiber, adds up to 50g.. I dont want cheat myself of phytonutrients that are found in fruits and vegetables.Also the fiber from most greens are indigestible so dont even count a carbs
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    Quote Originally Posted by machorox123 View Post
    If i cut out all the veggies out of my diet.. My carb sources, having fiber, adds up to 50g.. I dont want cheat myself of phytonutrients that are found in fruits and vegetables.Also the fiber from most greens are indigestible so dont even count a carbs
    You could switch half of your oat and bean consumption for red potatoes.
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    Quote Originally Posted by machorox123 View Post

    why is that??..my fats are so low because im in a deficit..fats are right around 20% of daily intake i cant help it i like vegetables and they also keep me full
    Just make the change no big deal
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    Re: Too much fiber


    Food for thought

    Whole grain fiber has been tested in a clinical trial called "the Diet and Reinfarction Trial (DART)" This study included 2,033 men who had previously suffered a heart attack and compared a high-fiber group with a control group. The high-fiber group ate whole grains and doubled their grain fiber intake from 9 to 17 grams per day.

    The result? The number of deaths in the high-fiber group was 22 percent higher over the two-year study— 9.9 percent of the control group died versus 12.1 percent of the high-fiber group.

    As to your question on what optimal intake of fiber is, I would recommend 1% of total energy intake be fiber, specifically resistant starch and pectin which is your fruit and veggies. I would avoid wheat and beans.

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    Quote Originally Posted by machorox123 View Post
    If i cut out all the veggies out of my diet.. My carb sources, having fiber, adds up to 50g.. I dont want cheat myself of phytonutrients that are found in fruits and vegetables.Also the fiber from most greens are indigestible so dont even count a carbs
    I say invest in a juicer,that way you can cut back the fibre while maximising phytos and micros.
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    i know im good on fiber long as i **** comfortably.
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    Quote Originally Posted by Jiigzz

    I say invest in a juicer,that way you can cut back the fibre while maximising phytos and micros.
    Thats actually an awesome idea. Theyre jus so damn expensive
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    Quote Originally Posted by bananaClip
    i know im good on fiber long as i **** comfortably.
    You know yur regular when yu get them no wipesies
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    Quote Originally Posted by machorox123 View Post

    You know yur regular when yu get them no wipesies
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    Quote Originally Posted by 77sem77 View Post

    Taking too much fiber is risky for health. Such as:
    Cramping,

    Diarrhea,

    Malabsorption,

    Constipation,

    Intestinal Gas and

    Intestinal Blockage.
    Goodjob. You can copy and paste! Or can you.. FAIL
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    Quote Originally Posted by machorox123

    Goodjob. You can copy and paste! Or can you.. FAIL
    It isnt very good at this forum thing.
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    Bumping this thread bc I have bad constipation which I believe is stemming from too much fiber and not enough water. I may be in similar situation to op without enough fat in general and too much fiber. I have one quest bar a day. Sometimes I have two (rarely-maybe once a week I will have two quest bars in one day) I eat lots of green veg and beans. I sometimes have black bean pasta too (high fiber) All this on top of my one daily quest bar. I will make an effort to reduce fiber and increase fats. My sources are currently avocado, coco and olive oil, light Swiss cheese, animal protein fats
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    Fats do stimulate bowel movement upon ingestion, but slow transit time while digesting. Really I say just keep them where you like them.

    You ate getting plenty of soluble fiber but try to swap out for more insoluble.

    Bran/flax are great for this, flax would also add healthy fats, and both carry some magnesium.

    Or some people have luck with psyllium

    In any scenario more fluid never hurts
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    Quote Originally Posted by Driven2lift View Post
    Fats do stimulate bowel movement upon ingestion, but slow transit time while digesting. Really I say just keep them where you like them.

    You ate getting plenty of soluble fiber but try to swap out for more insoluble.

    Bran/flax are great for this, flax would also add healthy fats, and both carry some magnesium.

    Or some people have luck with psyllium

    In any scenario more fluid never hurts
    All solid advice. I haven't trained this week it was a planned off week. So I definitely slacked in overall nutrition and hydration. I didnt get nearly anything in the way of simple carbs or even grains (gluten free)... I kept it very green and lean meats this past week. Slacked on the water as well
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    FINAFLEX Muscle Fiber is what you need.
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    Not a big fan of supplementing glutamine
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    Quote Originally Posted by chedapalooza View Post
    Not a big fan of supplementing glutamine
    Hmm, ok.
    It definitely would take care of the constipation issue. I eat a lot of fiber too. 2 cups oatmeal a day, plenty of veggies, black beans, quest bars occasionally, etc. has done wonders for me.
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    I'm seeing this black bean pasta more and more. Sounds really good.
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    Quote Originally Posted by RegisterJr View Post
    I'm seeing this black bean pasta more and more. Sounds really good.
    It's so good especially considering i haven't had real pasta in years. I usually get some chicken and mix it with olive oil and garlic or a nice low fat vodka sauce. Veggies, whatever. It really absorbs the flavors. It's loaded w protein and vitamins and minerals too. A 5$ bag is good for two dinners.

    It's also good with tuna or sardines/mackerel out of the can with oil. Yum.
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