Fiber in diet

[Ralph-YK]

What's good for fiber in the diet?

 

[Eddy Edson]

What's good for fiber in the diet?

That's my cue ... chia seeds!

Loads of fibre (plus protein and good fats - biggest plant source of omega-3 - and minerals). Tiny "net carbs". Super convenient - add them to anything.

 

[Toucan]

Seeds - particularly pumpkin seeds, nuts, berries, avocados, broccoli.
Beans, pulses and lentils (but for some people, me included, they cause BS spikes)
An occasional rough Oatcake.
I think recommended daily fibre intake is around 30g.

 

[Neens]

Almonds, walnuts, radishes and spinach/green leafy veg - insoluble fibre sources.

 

[everydayupsanddowns]

I was going to say leafy veg too @Neens.

you can also get psyllium(?) husk that you can sprinkle on I think... but I’ve not actually tried that!

 

[Drummer]

I use psyllium flour for making bread, but if I've not done any for a while I add a half a teaspoon full to the salad, sprinkle it over the coleslaw.

 

[ianf0ster]

Hi, I can't help but wonder if you think that you actually need fibre. Lots of T2's on a keto/Carnivore diet eat hardly any fibre without any digestive problems.
The renowned Dietician Zoe Harcombe says that Fibre like Carbohydrates is not actually required for good health.
Personally I don't avoid fibre, but neither do I seek it out.

 

[Ralph-YK]

Hi, I can't help but wonder if you think that you actually need fibre.

Constapation.

Fibre like Carbohydrates

And that's the other issue for fibre.

 

[NotWorriedAtAll]

I was going to say leafy veg too @Neens.

you can also get psyllium(?) husk that you can sprinkle on I think... but I’ve not actually tried that!

I love psyllium husk. I use it to make keto sponge cakes and my microwave 90 second bread!
It is brilliant stuff.

It helps with the GI number and slows the blood sugar rise of any carbs.

I also love konjac rice and konjac noodles.

Picture shows my microwave sponge cake made with almond flour, butter, eggs, a tiny bit of erythritol, psyllium husk and baking powder and then sandwiched with whipped cream and chia seed jam made just before I made the cake. So jam made from berries and the whole thing from basic ingredients made in about ten - fifteen minutes - it would be quicker but the jam needs to cool.

I sprinkled a bit of xylitol on top - we don't have pets so it is safe to have in the house.

 

[nonethewiser]

Skins on fruit veg all nuts & seeds, with Eddie have spoonful of chia seeds with brekkie every morning.

Ignore stupid suggestions like you don't need fibre, it maintains digestive heath & keeps diseases bowels disorders at bay.

 

[Eddy Edson]

Skins on fruit veg all nuts & seeds, with Eddie have spoonful of chia seeds with brekkie every morning.

Ignore stupid suggestions like you don't need fibre, it maintains digestive heath & keeps diseases bowels disorders at bay.

Soluble fibre also helps lower bad LDL cholesterol. Despite what quack cholesterol deniers like Harcombe might say, this is good for CV health, according to a mountain of evidence.

(Even with max dose statin, I don't think my LDL would be at current 0.7 level if I didn't eat a very large amount of fibre. Though I never really planned going as far as my current 70g per day fibre, just the way it's turned out. Love soy milk coffee + chia seeds!)

 

[Lucylemonpip]

Flaxseed is good too, as well as psyllium husk or powder - both will keep the bowels regular! 😉🙂

 

[Sally W]

I love psyllium husk. I use it to make keto sponge cakes and my microwave 90 second bread!
It is brilliant stuff.

It helps with the GI number and slows the blood sugar rise of any carbs.

I also love konjac rice and konjac noodles.

Picture shows my microwave sponge cake made with almond flour, butter, eggs, a tiny bit of erythritol, psyllium husk and baking powder and then sandwiched with whipped cream and chia seed jam made just before I made the cake. So jam made from berries and the whole thing from basic ingredients made in about ten - fifteen minutes - it would be quicker but the jam needs to cool.

I sprinkled a bit of xylitol on top - we don't have pets so it is safe to have in the house.
View attachment 13219

@NotWorriedAtAll - looks fab - do your u have recipe pls?

 

[Drummer]

Flaxseed needs to be pulverized or ground - otherwise it just passes through almost unchanged.

 

[ianf0ster]

Soluble fibre also helps lower bad LDL cholesterol. Despite what quack cholesterol deniers like Harcombe might say, this is good for CV health, according to a mountain of evidence.

(Even with max dose statin, I don't think my LDL would be at current 0.7 level if I didn't eat a very large amount of fibre. Though I never really planned going as far as my current 70g per day fibre, just the way it's turned out. Love soy milk coffee + chia seeds!)

The lipid hypothesis is less and less credible with the unearthing of each newly discovered old study that has been supressed for decades. Even Ancel Keys said that Cholesterol does not cause atherosclerosis - he merely claimed (falsely) that saturated fat did. Last year's 'quacks' become next years heroes.

1. How do you distinguish that Soluble Fibre only lowers bad LDL and not the good LDL that we need?
However it does feed the biome in the small intestine meaning we can use their products, unlike Insoluble Fibre which is only partly digested and only in the Large Intestine when it is too late for us to absorb anything. Hence Humans excrete Vitamin B12 unlike ruminants.

2. No doubt you are aware of the RCT studies which showed that in those with digestive problems, those eating the most insoluble fibre had the worst bloating and constipation and those eating the least had the least bloating and constipation with those eating the middle amount somewhere between the two extreme groups. Which makes sense, since if you eat extra insoluble fibre then you are trying to pass more volume and somewhat more solid volume through th same opening.

 

[Ralph-YK]

Flaxseed needs to be pulverized or ground - otherwise it just passes through almost unchanged.

Well, in this case it doesn't matter, as long as it does pass through.

 

[SueEK]

In addition to the above, coconut.

 

[nonethewiser]

Soluble fibre also helps lower bad LDL cholesterol. Despite what quack cholesterol deniers like Harcombe might say, this is good for CV health, according to a mountain of evidence.

(Even with max dose statin, I don't think my LDL would be at current 0.7 level if I didn't eat a very large amount of fibre. Though I never really planned going as far as my current 70g per day fibre, just the way it's turned out. Love soy milk coffee + chia seeds!)

All very good my friend, cant stand soya milk has to be full fat cows milk, nowt else.