I am new to the LC scene- I have been tracking my intake daily in fitday and have tried to look this up in my SB book but cannot find the answer. How much fiber is recommended to take in daily? I am afraid I am not getting enough in ,averaging somewhere in the low teens.

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The Harvard School of Public Health recommends 20-35 gm dietary fiber per day.
If you are not use to that much, increase your fiber intake slowly with plenty of water.
In addition to low carb veggies, flax seed, psyllium husks(Metamucil) are also good to add to the diet to boost the fiber intake.

HTH
Shelley

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Shelley
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Visit Kassie's Korner



Life deserves a treat now and again, but life also deserves being healthy[with required disipline] to make it worth living!

Shelley-
Thank you! I was thinking that the correct number was above 20- guess I'll really have to work on pushing the veggies!

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The higher fiber veggies will help you stay regular as well!

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Noël


Worry doesn't empty tomorrow of its sorrows, it empties today of its strengths.

nuts and seeds help too...but you have to be careful with them as they are also high in calories and fat content. Veggies like broccoli and spinach are great for the fiber content.

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Lori

232/190/130
My other journal http://www.lowcarbeating.com/bb/showthread.php?t=1130

Fiber has been an important addition to my (successful!) eating plan. I eat ground flaxseed mixed with wheat bran almost every day as breakfast cereal. Here's my recipe. See also "Maggie's Cereal" on this site. Invent your own variation.

1/2 cup ground flaxseed and wheat bran mix (equal parts)(I keep this in the freezer, already mixed, and use it for other recipes, too)
1 scoop Whey protein (I use SportPharma vanilla flavor from Costco, slightly sweetened with sucralose)
1 cup water
Microwave for one minute; stir; microwave another minute

I mix in berries or nuts or any flavorings I want. You can use cream, kefir, carb-friendly syrup, etc.

Here's a "pancake" made with the same mixture:

1/4 cup flaxseed/wheat bran mix
1/2 tsp. baking powder
1 egg
Sweetener to taste
Cinnamon or other flavoring

Mix well. Pour on a plate or a bowl, and microwave for one minute. Spread with nut butter, melted cheese, or whatever you want.

I aim for at least 25 gms of fiber a day--and that can be difficult to get with veggies only. Flaxseed has a lot of nutritional benefits.

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Barb L.
Atkins since Jan 2003
Maintenance as of 4/05


My Fitday Journal