Forum | Thrive Personal Fitness » Nutrition and Diet

1. 

   berlinoise
   Member

   Me again. I currently aim to have a fibre intake of between 35 and 55g, which I occasionally overshoot a little.......is this bad?? Apart from a slight risk of constipation (unlikely in my case, I have Crohn's Disease), what are the possible adverse effects? Thanks again!

   Posted 1 year ago #
2. 

   Pamela
   Administrator

   What a problem to have! Most people are just the opposite and aren't eating enough fiber. Most research says the side effects of eating too much fiber have to do with too much too soon and how fast the food travels through your system.
   If your body isn't used to fiber, adding too much too soon can lead to bloating and cramps. So if someone is looking to increase their intake, do it gradually.
   Too much fiber can cause the food to move to quickly through the digestive process, not leaving enough time for the body to absorb the vitamins and minerals. This can be especially true for zinc, magnesium,iron and calcium.
   As with the rest of your diet, all things in moderation. Keep targeting that 35 grams as your minimum but listen to your body and see how it reacts as well.

   Posted 1 year ago #
3. 

   IPBrian
   Key Master

   Depending on which cycle I happen to be on (bulking, cutting or maintenance) as my calories go up so does my daily fiber intake, and likewise as my calories go down, so does my daily fiber intake. Much like you, berlinoise, I am running on about 35g on cutting cycles and upwards of 55g-60g on bulking calories levels. I find personally at those higher ranges I have to really make sure I get enough water or I tend to get constipated (fun topic).

   Posted 1 year ago #
4. 

   berlinoise
   Member

   I know, what a problem to have - too much fibre rather than too little! I tend to be at 50+g most days, and occasionally go (slightly) over.....For breakfast, I have a serving of crunchy wheat germ and I've started adding raspberries to the mix (I love raspberries) - so lots of fibre to start the day! I've been eating around the 50g mark for months now, and my body reacts very well - but I make sure I drink a lot too (I always have water at my desk and get through another bottle at the gym, so no worries there). As a matter of interest, Pamela and IPBrian, what are your favourite sources of fibre? My gotos are wheat germ, raspberries, wholemeal bread and Kot protein bars (not sure if you get those in the US).

   Posted 1 year ago #
5. 

   Pamela
   Administrator

   Oats is probably my favorite. I eat oatmeal everday. Apples, flaxseed, and Ezekiel bread round out my favorites. Add in some great veggies (like carrots and broccoli) and you are good to go when it comes to fiber.

   Posted 1 year ago #
6. 

   berlinoise
   Member

   Yes, I eat lots of apples (my faves are Jazz and Pink Lady, I have one of either every day) and broccoli. I keep reading about Ezekiel bread, but I've never seen it. Anyway, variety being the spice of life, it's good to have other suggestions for fibre. Thank you again!

   Posted 1 year ago #
7. 

   IPBrian
   Key Master

   I have oatmeal every morning for breakfast. My office mates make fun of me on occasion because I always eat the same thing, but I change it up quite a bit. I always put milled flax seed in it, but when I have extra calorie room I have been adding shredded coconut.

   I bake my own bread for my evening snack and I had to switch to a white flour, buttermilk recipe because I was getting WAY too much fiber with the whole wheat version.

   I too love apples, but have been cutting them out recently because I am trying to lean out a bit for summer. I still have the on re-feeding days. :-)

   Posted 1 year ago #
8. 

   berlinoise
   Member

   An apple a day keeps the doctor away! I l need my daily apple and could quite happily eat more than one a day......if only they weren't so high in sugar! Which brings us neatly back to my other post.....;-)

   Posted 1 year ago #
9. 

   Pamela
   Administrator

   I could eat more than one a day, but the cost is what keeps me from doing it. :)

   Posted 1 year ago #

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