Dietary fiber is often overlooked by many people whether they're pursuing a diet or just eating like an average Joe. I recently read some research on dietary fiber that showed positive support for reducing the risks of heart disease, diabetes, and obesity.
Fiber has also been linked to positive activity in the gut microbiome and can also help with bad cholesterol. It's also great for bowel activity - just make sure you stay hydrated by drinking a lot of water!!
How Much Fiber Do You Need Daily?
I found these recommended fiber intakes for men and women (sometimes I get a lot more than the recommended amount just because of the volume of certain vegetables that I eat, coupled with the low-carb tortillas I buy, which have ridiculously high fiber):
- Men under 50 should shoot for a minimum of 38g of fiber per day
- Men over 50 should shoot for a minimum of 30g of fiber per day
- Women under 50 should shoot for a minimum of 25g of fiber per day
- Women over 50 should shoot for a minimum of 21g of fiber per day
My Favorite Sources of Fiber
A typical eater (one who eats a balanced diet including carbs) can easily get fiber from fruits and high-fiber cereals, but what are some good sources of fiber for a Keto dieter who can't eat these foods?
Here are my favorites while on a Ketogenic Diet:
- Vegetables (especially broccoli and bamboo shoots)
- Beans
- High-Fiber, Low Carb Protein Bars
- High-Fiber, Low Carb Tortillas (You can often find these tortillas at big grocery stores - the ones I get have 17g of fiber and 22g of total carbs - making a net carb count of 5g)
Day 18 Log:
Weigh-In:
| Start Weight (lbs) | Goal Weight (lbs) | Weight Lost (lbs) |
|---|---|---|
| 198 | 173 | 9 |
| Today's Weight (lbs) | Fat Mass (%) | Body Mass BMI |
|---|---|---|
| 189 | 22.3 | 22.5 |
Workout:
Pull Day (Back/Bi)
| Movement | Weight lbs | # Reps | # Sets |
|---|---|---|---|
| Single-Arm Lat Pull Down | 70 | 12-15 | 4 |
| Low Row | 160 | 12-15 | 4 |
| Penalty Row | 185 | 8-10 | 4 |
| Hoist Cable Curl Machine | 70 | 12-15 | 4 |
| Reverse EZ Curl | 45 | 12-15 | 4 |
| Rear Delt Fly | 95 | 12-15 | 4 |
| Lat Pull Down | 140 | 8-12 | 4 |
| Alternating DB Curls | 40 | 8-12 | 4 |
What I Ate Today:
| Meal | Food |
|---|---|
| 0 | Coffee 2 TBSP Half & Half, 1 TBSP MCT Oil |
| 1 | 4 Eggs, 6 oz Corned Beef, 2 oz Cheese |
| 2 | 10oz Steak and Broccoli with Butter |
| 3 | 8 oz Chicken with Cauliflower Rice and Broccoli with Butter |
| 4 | 1 Protein Bar, 1 Serving of Nuts, 1 Low-Carb Tortilla |
Here's the Question of The Day, don't forget to post your answers in the comments!
QOTD: How much fiber do you usually eat in a day? Are you hitting the recommended limits? What foods do you think you might add to your diet to hit the recommended amounts?
Thanks for reading! Don't forget to leave your thoughts below and I look forward to seeing you in the comments!
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Quite informative buddy ..soon i am gonna male it to the market and get the list of vegetables you mentioned above...guess it would help me get healthier...
Thanks mate ...i didn't knew it
Thanks for reading! I'm glad to hear it, fiber is a key component to good health!!!
thats very good im following u to the end then i will try to begin from the first . good job my friend
Thanks!! The transformation will be great in the end!
I'm excited for the end
Me too!! It will be fantastic to see how this all turns out and to see the reactions from all of you!
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Noted, I'll change the tag for this post and refrain from using it on posts that don't have my own pics, thanks for the heads up!
I am actually vegetarian. And veges have loads of fiber. It might be right to suggest i eat 100% fiber lol! I hope that has no long term effects.
lol that's hilarious! Yeah vegetarians are definitely not lacking in the fiber department! I'm no vegetarian, but I love my veggies and get plenty of them as well!! keep up the good work!! And as long as you're drinking a lot of water with all that fiber, I don't think it will have any long-term downsides!
Hahahahahah.....and water? Wont' drinking a lot of it now bring its own downsides? Huh, never mind just kidding.
But wait., if i may wonder, now that you speak of water. Are there negative effects associated with drinking a lot of water?
I mean, is there any such health problem to do with 'drinking too much water'? as there is for not drinking it at all?
Haha, good one!!
There is a certain point when you can actually "drown" your body with too much water. I'd have to do some research to know anything scientific about this, but I would imagine that it'd be pretty hard to drink too much water!! You'd likely get sick before you hit the threshold!
Like when the body self-conditions what and when, whatever you take in, is enough. It must be. I agree.
Wonderful photography, good food good health, very nice post
Yes, you are right because I heard a doctor telling me that thank you for helping people with such responsible posts. @monowar
Thanks for reading, did you get a chance to think about the QOTD?
Dietary fiber seems important. How much do you need if you are under 18?
It's really really important!! I'm not sure if you're under 18, I would imagine that minors still fall under this category for males:
Thanks!
I often notice that many adults do not respond to advice,
Because of their excessive appetite to eat foods that love them at the expense of the health system,
Which urges the need to eat 18 grams of dietary fiber a day,
Equal to the amount of two slices of toast and a cup of orange juice at breakfast, And a handful of raisins, as a snack,
And a portion of peas and carrots with dinner, apple and banana for sweetening.
Thanks for sharing this vital subject...
It's much more than 18g of fiber a day!! Men under 50 should be getting over 38g a day!! What'd you think of the QOTD?
To my opinion, we should know our BMR first. It will guide us how much calories we need everyday. However, this is a nice informative and helpful post. We should take dietary fiber everyday. Thanks.
Yes, our metabolic rates are really important to know before beginning a diet!! Do you typically get your recommended daily intake of fiber?
We need to go after the fast food industry. People should be able to get cheap full meals, instead of only pizza, burgers, and fries. Busy people who don't have time to prepares meals, often have a poor diet.
100% agree! We really need to start promoting healthy foods and make them cheaper and more widely accessible. It's a really big issue and it absolutely needs to be addressed! Big corporations prefer us to eat this cheap garbage and the medical industry loves it as well because of all the additional patients and revenues! It's a sad truth in our society!
You are getting there my friend!
No problem on fibre for me. Mostly plant based diet. I do like chips and beer a little too much though.
Thanks! Haha yeah, I'd imagine you're getting plenty of fiber on a plant-based diet!!! I enjoy the occasional nachos and beer as well!
You know, every morning, when I pop my bagel in the toaster, I now picture your post and imagine you shaking your head in disapproval! Driving me to eat better.
Beans and peas, leafy greens and tortillas are my go to for fibre but I am not even sure how much I eat daily. Probably not enough!
haha that's hilarious!! I don't frown on the bagel, I'm a huge fan of bagels myself (especially when they're chocolate chip!). When I'm on Keto, I definitely don't eat bagels (except for cycle days). After the summer when I return to a "normal" diet that's balanced with carbs, I will typically eat bagels, toast, or any other kind of bread/pasta post-workout rather than in the morning though because of the better insulin response you get after working out. But hey, if you can get away with eating that bagel each morning, then more power to ya! It's a convenient and not too unhealthy snack to prepare you for the day!
Those are also some of my go-to's! I would recommend tracking it for 1 day just to kind of get an idea of how much fiber you typically get. Fiber actually plays a huge role in our overall health!
I realize the important function of fiber for human body. My favourite sources are Nuts, Oatmeal and Vegetables;)
Enjoy healthy lifestyle and Steem on :)))
Fiber is hugely important! Those are great sources of fiber, thanks for sharing! How do you usually make your oatmeal?
This is how I like it :)
https://steemit.com/foodphotography/@liltammy/food-photography-cheers-to-a-new-week
Awesome, I'll check it out :)
I’ll check it out as well!
Thanks for reminding us about good habits.
Thanks for reading!! Do you typically get enough fiber?
Upvoted & following you!
@cleverbot @banjo
@cleverbot @banjoAbsolutely dietary fiber have great impact on our health because dietary fiber improve our digestion and digestive tract thanks for this great guidance @khaleelkazi
Absolutely, I didn't mention digestion in this post, but it's definitely a huge factor in weight loss and general health!
Oh please do an article on digestion, that would be a great read!
I’ll get to work on an article about that!
I’m a big proponent of fiber as well, I try to get about 45g a day!
That’s great Dg! That’s more than the recc amount!!
khaleelkazi you have shared a great benefits about soluble fiber dissolves in water and becomes a gelatinous form, which may additionally assist to sluggish digestion and assist your frame soak up essential nutrients from a few meals. Insoluble fiber remains in its fibrous shape, helps meals pass via the digestive device and adds bulk to the stool, which helps you to live ordinary.
very nice fitness rules great health thanxxx
Thanks, what did you think of the QOTD?
I hit the daily fiber requirement and a little beyond as well. I'd love to eat more fruits though!
That’s great! The fiber is the key haha
yes this is true. Fiber play a main rule in our health, i am eat more fig and barley flour in daily life
for maintaning the quantity of fiber in my body. Deficiency of fiber cause many disease this is true. i am satisfy from your post thanks for sharing. your post is upvoted from @mafzaal92
I love fig glaze, sadly I can't eat it on keto! Fiber is key to a healthy lifestyle! Keep up your great habits!
I've never had fig glaze... How would you describe the flavor?
Just wanted to check back in and say that I ended up making that fig glaze on the stove! It was really amazing, I heated it up for about 10 mins and then spread it on some toast!
That's really cool! I should try making a fig glaze on the stove sometime! Thanks for the post idea
Yea you should really try making it! Link your post when your done and I’ll check it out!
That's a very important post for those who really want to loose boddy weight, and im pretty sure it will be perfect work on it, mostly peoples just focus on daily walk and exercise, but in my opinion we should be focus on daily diet, and in this post you mention lot of things especially Sources of fiber, its really helpful for us, well its very good post for me because i learn more better things about loose body weight, and totly focus on it, keep it up, thanks for sharing with us, Thank You.
Yes, diet is huge!! Abs are made in the kitchen my friend! Thanks for reading! What'd you think about the QOTD?
Ohh yeah, I heard that the other day - abs are made in the kitchen and by our diets!
Haha exactly! You got it!
My professors say the same thing. Well done.
Nice article, thanks for sharing. Fiber is great for everyone and aside of its unquestionable usefulness with weight control it also has properties to detox our body by binding toxins.
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