Too much fiber

machorox123

machorox123

Well-known member
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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Type O Hero said:
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Behold.... Google.
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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
 
machorox123 said:
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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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.
 
Rodja said:
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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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
 
Rodja said:
About 20g too much regardless of fat intake.
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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
 
machorox123 said:
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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Math for fiber intake or values for certain foods?
 
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
 
machorox123 said:
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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You could switch half of your oat and bean consumption for red potatoes.
 
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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machorox123 said:
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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I say invest in a juicer,that way you can cut back the fibre while maximising phytos and micros.
 
77sem77 said:
Taking too much fiber is risky for health. Such as:
[h=2]Cramping,[/h] [h=2]Diarrhea,[/h] [h=2]Malabsorption,[/h] [h=2]Constipation,[/h] [h=2]Intestinal Gas and[/h] [h=2]Intestinal Blockage.[/h]
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Goodjob. You can copy and paste! Or can you.. FAIL
 
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
 
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
 
Driven2lift said:
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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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
 
FINAFLEX Muscle Fiber is what you need.
 
chedapalooza said:
Not a big fan of supplementing glutamine
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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.
 
I'm seeing this black bean pasta more and more. Sounds really good.
 
RegisterJr said:
I'm seeing this black bean pasta more and more. Sounds really good.
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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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