Fiber question!

(Mark Wells) #1

So first let me say I am fairly new to Keto. But since I have embarked on my journey I have been reading as much information as I can. I started 35 days ago at 332 pounds and I ma now at 300lbs.
I have tested with the keto sticks ( i know they arent real accurate) but I am confident I am in ketosis.

The first 2 weeks I ate almost not carbs at all ( meat, eggs and a tiny bit of cheese).

But now I am trying to get in some more greens. Normally at dinner I eat a can of spinach or a handful of asparagus. Ive read plenty about how to calculate net carbs and I even setup myfitness pal to show my netcarbs.

But how many grams of fiber is really recommended?
is there too much fiber?

I’m not having any issues in the bathroom - I uploaded my dairy to show my normal day of eating with fiber/net carbs and such.

Anyone with more experience wanna

keto.png917Ă—790 42.7 KB
share any insights ?

#2

The general recommendation is below 20 grams of carbs in total (including fiber) since that pretty much gets anyone into ketosis, so 40 carbs in your MFP log might be too much for you, but there are people, such as Dr. Stephen Phinney, who stay in ketosis at 50 grams of carbs.

I would consider the first few months as an induction phase and keep total carbs under 20 grams, but if you feel that you need the greens for any reason and are progressing satisfactorily, there is no Keto Rulebook, so you’re free to set whatever limit you’re comfortable with.

I personally don’t count fiber/carbs from things non-starchy vegetables like any lettuce, asparagus, zucchini, broccoli, etc., but I resist the urge to consider these foods “free” since broccoli has a significant amount of protein as an example.

(Vivian) #3

I would say that the amount of fiber YOU should consider for your daily intake would be 1.) Within your macros for carbs and 2.) The amount you can comfortably “eliminate” without either strain or panic.

Personally, I love salads and leafy greens. However, in my quest to keep carbs under 5gr daily, I indulge only once a month, as they constipate me. You have to eat fiber in order to eliminate fiber. If you don’t eat fiber, everything comes out fine “in the end”.

#4

if nothing else take the pills. That will help you get the waste out.

veggies are different for everyone. i was eating 3 monster salads a day and staying in ketosis.

Its not as much that our bodies are different as much as it is our lifestyles are different.

If you go the pill route get a multi also a multi at least. Eventually you will WANT to start getting the nutrients from real food.

(ianrobo) #5

Since I started Keto all my stomach problems have GONE. Used to have terrible issues at times and once adapted - solid, regular and no issues unless I cheat.

There is the clue, my fibre is way down and IMHO fibre is only needed if a carb eater as remember sugar ferments in the stomach and real good supplies of fibre usually found in high carb food, that is no coincidence.

Typical day today 8g of fibre only, recommended is 30g … never go anywhere near it.

In other words if low carb forget fibre, it is irrelevant, not needed and confuses people. Eat your veg, ignore the amount of fibre.

#6

It seems like you are doing great as you have it set up. Perhaps no need to fiddle with increasing or decreasing fibre…or not even considering it as a metric to control? I have completely ignored fibre for months now, after not getting a positive or negative response, and when I eat ZC, I get zero fibre…which hasn’t seemed to be an issue.

#7

I take the fiber pills when i am fasting to really clean out my digestive system. Not a lot… but some. It seems to be working so far.

(Alex Dipego) #8

Im with Fiorella here. I’ve been ZC for a while now and if I did eat a carb it was kimchi or sauerkraut. Overall fiber really has been a non issue. You’ll probably find after awhile of just eating greens with your meals and fat to satiety that your fiber will prolly drop but youre fat will be lubricating the pipes.