Staggeringly, dietary guidelines recommend that men uner 50 get 38 grams of fiber daily! I don't think I ever came close. Now that I am doing Atkins, I KNOW I haven't been getting close. I do eat some veggies (mainly V-8, broccoli, and spinach), and nuts. But all total, they only give me about 5-6 grams per day of fiber. The muffin recipe someone posted here is great. I can eat a couple of those a day and get about 15 grams. Even the fiber supplements from the store only give you 3 grams per day. So where are others getting the remaining 15-18 grams of fiber per day without taking in too many carbs?

Ken

It turns out cinnamon has 2.5 grams per 2 tsp serving. So I could swallow 30 tsps of cinnamon per day. Actually I think this would poison me. Oh well.

Ken

Besides lots of veggies, I rely on my bowl of Maggie's cereal with flaxseed meal and wheat bran for my regular supply of fiber. I do augment my fiber by adding oat fiber to several foods on a regular basis. I add a couple of tablespoons to my morning cereal, I use it in meatloaf/meatballs, salmon croquettes, fauxtatoes, pancakes, waffles, and in my OMM. I have no trouble getting enough fiber.

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Henry

Henry,

Have you ever actually counted the grams you get in a day? I have to say that 38 grams sounds like a lot. I know I never ever got that much in my life. And I never "felt" like I wasn't getting enough fiber. How does one know? I looked at a site that listed REASONS for "enough" fiber: regular bowel movements, stabilized blood sugar, low cholesterol, and weight control. But the low carb diet actually does 3 of those 4 things!!! So I would bet dollars-to-donuts that we low-carbers DON'T actually need the whole 38 grams. So I guess as long as I don't have too much trouble "going number 2," I should be fine.

BTW I just had a lipid panel: total cholesterol = 191 (in the zone!), HDL 42 (a small tad low), LDL = 127 (right in there), and triglycerides = 109 (way in there). I'm still waiting for my glucose report.

Ken

Ken, I used to count the fiber grams, but have not done so for some time. I have found that with my diet, I am getting more than enough fiber to maintain regularity so I don't worry about it. That being said, Nita posted an interesting article on fiber that I am going to follow-up on. here is a link to that thread, if you have not read it already. http://www.lowcarbeating.com/bb/show...652#post283652
BTW, congratulations on the lipid profile. How do those numbers compare with your starting numbers?

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Henry

Great numbers, Ken. I suspect that, if you run another lipid profile several months down the line, you might see an increase in your HDL and an even further decrease in your triglycerides.

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Ken, I like to use coconut flour. 2 tablespoons have 10 carbs, 9 of which are fiber, so only 1 net carb. You can put it in your muffin, you can even add some to a protein shake. You can't make your muffin entirely out of coconut flour, though. It's too dry and makes a very crumbly muffin. I've even made my hot cereal with it. Equal parts whey protein powder, flaxseed meal and coconut flour, put in bowl, add boiling water. The coconut flour gives the cereal a nice texture, counteracts the gumminess of the flaxseed meal.

Great news on the blood work!

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Nita

HDY House,

Actually the total cholesterol was a bit higher than before I started (it was 179). But 11 points on the total may be in the range of error. My HDL was 4 points higher (again could be variation at work) at 46. But the BIG difference was my triglycerides. They were 206! Now they are 109!

Ken