fat grams
#191095 - 07/02/05 03:44 PM
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Dawn999
Reged: 07/02/05
Posts: 8
Loc: In My Own Little World ; )
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Hello everyone.
It's nice to be here. I'm new. I've been on the Heather's diet for quite a while now. I have a question.
I was wondering how much fat grams is safe each day?
I was thinking 50 grams would be okay.
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Re: fat grams
#191139 - 07/02/05 08:39 PM
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atomic rose
Reged: 06/01/04
Posts: 7013
Loc: Maine (IBS-A stable since July '05!)
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You want it to be no more than 20-25% of your daily calories. It takes a little math to figure out, but it's not so bad. 
Let's say you're eating 2000 calories a day. A gram of fat has 9 calories, so 20% of 2000 = 400, which would be the number of calories from fat, and 400 divided by 9 is roughly 44 grams of fat per day.
If you eat fewer calories than 2000, you will also need to eat less in the way of fat.
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...cos you're IBS won't care if your total fat count for the day is 10% is you eat a bowl of oil! Extreme example, but you get the idea I hope?
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I have been trying to figure out the fat grams and you gave a really easy explanation for me.  I am having trouble getting enough fat in my diet. I found that Heather's cinnamon zucchini bread (Eating for IBS book) boosts that for me and taste great!
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Franny
IBS/D
Celiac
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Re: fat grams
#191214 - 07/03/05 09:40 AM
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Dawn999
Reged: 07/02/05
Posts: 8
Loc: In My Own Little World ; )
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Pretty cool.
Thanks so very much!
You've been very helpful.
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Casey?
#191219 - 07/03/05 10:00 AM
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Augie
Reged: 10/27/04
Posts: 5807
Loc: Illinois
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Do you eat less than this? I know you are sensitive to fat, as I am. Do you think it would be better to stick to 15 or even 10% for us? Or is that too low?
I think I only get maybe 15% fat most days (maybe less?). But I'm a C so maybe I need more? But my gallbladder problems dictate otherwise. 
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~ Beth
Constipation, pain prodominent,cramps, spasms and bloat!
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I tend to eat less than 20% over all, yeah. I rarely use oil when I cook, even in safe recipes from here that call for it, and I always use FF mayo now, and lite margarine, and stay away from higher-fat foods like peanut butter. But on the other hand, I splurge with sweets here and there. So although I'm not counting fat grams, I'm sure I'm no higher than 20%, probably really closer to 10-15%.
I really don't know how fat needs compare between C'ers and D'ers. I think you could still safely (safe for the sake of your gallbladder, I mean) go as high as 20%. I have in the past without any further GB probs.
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You're welcome! Glad I could help! Sometimes my explanations aren't so hot when math is involved (numbers are not my cup of tea!), but I'm glad I didn't muddle that one up! Heh.
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I don't count either...until this post came up!  I never add oil to anything except baked goods, even when the recipe calls for it with cooking fish and chicken. I generally just use Pam...or maybe about 1/3 tsp which is only aout 1 1/2 grams fat!
I did forget that I do eat about 1/2 tsp of cashew butter too, which is about 1 1/2 grams of fat too. Would that be too high for you since you said you avoid PB? That doesn't sound too high or am I figuring the grams out incorrectly?
What kind of FF mayo do you use? The only FF mayo I can find contains dairy... The Helmans I use is "light" and does contain 2 grams per Tablespoon...but I never use it anymore anyhow. Have gotten away from any processed foods at all.
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~ Beth
Constipation, pain prodominent,cramps, spasms and bloat!
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I'm hyper fat sensitive and don't add a drop. Whatever fat I eat naturally exists in the food itself. Most days, I consume
less than 10 grams of fat, ususally 6-8 grams.
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Huh...
#191239 - 07/03/05 11:47 AM
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atomic rose
Reged: 06/01/04
Posts: 7013
Loc: Maine (IBS-A stable since July '05!)
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You know, I never looked at the ingredients on the FF one I use, but I'm ultra-sensitive to dairy, and the Kraft FF mayo doesn't bother me, so I keep using it. Mind you, we're talking maybe once a week, in potato or macaroni salad, anyway. I'm not much of a mayo eater.
I have no idea the fat content in 1/2 tsp of any nut butter because I suck at math. I'll trust you if you say it's that low. That probably wouldn't bother me, but peanut butter specifically has always given me problems if I eat it more than one day in a row, even tiny amounts. This is something that went on long before my IBS problems. I don't think I'm allergic, and it may not even be because of the fat, I just think it's another one of my stupid intolerances, like bell peppers and oregano. 
Your fat calories are definitely low enough, by the way. You could probably even experiment going a little higher.
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I've only recently increased them in the form of flax meal and flax oil tablets, in the last week or so. Otherwise, I'd be even lower!
The flax is an attempt to increase BMs! But I've been having tummy problems in the form of "soreness" and feeling unsettled and lose, incomplete stools. Perhaps the fat is too much...or maybe it's the flax.
Have you ever tried the low fat PB? Or if peanuts are the problem, perhaps cashew or almond butter would be okay in small amounts.
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~ Beth
Constipation, pain prodominent,cramps, spasms and bloat!
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I know we must have some fat as there are fat soluble vitamins that need fat to be absorbed. Plus, I am losing hair like crazy and I attribute part of this to low fat diet.
Plus, being a C, Heather suggests fat is needed to "lubricate" the colon for evacuation.
It's just so hard to find a balance between the fat becoming a trigger and getting enough to be healthy and help bowel movements. This is another balancing act...like trying to figure out the safe amount of IF we can handle to stay regular without going too high to become problmatic. 
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~ Beth
Constipation, pain prodominent,cramps, spasms and bloat!
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I usually get around 10%, though I do try to get more when I can, safely, to around 15%. I never add oils when I cook though and I don't even eat the light margarines or mayos or anything... I'm just used to eating that way now, I guess. Usually my added oils come from nuts, chopped up.
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Beth:
I agree; my fat intake is really low. I'm a D, though, and fat is a major trigger. I am accustomed, now, not to "lubricating" my food or my colon. My hair is coming in great, now--mind you my skin is always "parched" but by drinking lots of water, etc. and eating veggies/fruits, that is disappearing. My diet is high in silica, now, and it show in my hair, skin, nails. If anything, I'm absorbing more nutrients, versus having it all "mudslide" through me.
I guess, some people's systems go haywire with "lubrication." As I said, the fat I eat naturally exists in the food itself and when I tally it all up it's less than 10
percent. I feel great. That's what counts. I don't feel sick anymore with a stomach full of grease that throws me for a loop. I get enough natural vitamin E from food itself.
Those "fat pills" i.e. flax, hemp, borage, evening primrose all made me "burp" and gave me such bad stomach acid, too. Also, the caps. really irritated my stomach. It gave me the most vile breath and stink as well. Remember though, I've got one of those noses!
Edited by Wind (07/03/05 05:41 PM)
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How much silica do you get a day Kate? Also...does B-12 have fat in it? I think I get TOO MUCH oil...which makes my GERD a MESS! And not enough B12 which is wreaking havoc all over my body! I found B-12 dots at the HFS today but they had gluten in them I think...so I stayed away. Any other ideas on this?
Thanks for this post on fats..i'm learning so much!
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Formerly known as Ruchie
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B12 is fat-free. Although, if you try to get your B12 from food, there often is fat involved as it's in animal food only.
Lean protein, however (i.e. fish/poultry) is quite lowfat.
What do you mean by "B12 dots?" You're not talking about the strips that dissolve on the tongue, are you? THOSE HAVE SORBITOL in them and are NASTY! You can get vegan B12 caps. without gluten and junk in them. Note, though, that they are absorbed by intestinal bacteria and that proton pump inhibitors and stomach acidity problems can iterfere with the absorption of B12. I go for shots as I just don't absorb it.
Re: Silica
I don't know exactly how much I consume daily, but more than
the minimum. I eat lots of green veggies/beets/carrots, etc. It's in grains, too. However, note that those grains are unrefined grains. Mostly I get it either from veggies or from collidal silica gel.
I worry about your fat intake and GERD, too. Be cautious.
High fat foods are GERD triggers.
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I only eat brown rice, quinoa, polenta, millet, and such. Are these unrefined...what does that mean? Thanks Kate! You are our walking nutritionist!
--------------------
Formerly known as Ruchie
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IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!
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keep such good heads of hair! I've been blaming my hair loss on my low fat diet. I get maybe 20 grams a day on a high day.
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~ Beth
Constipation, pain prodominent,cramps, spasms and bloat!
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I have lots of hair loss and maybe increasing my silica would help.
I've been taking the flax oil capsules for about 2 weeks now. While I think they are helping the C, I fear that my tummy aches have gotten worse. I just feel really tender and bruised all the time...unsettled. Different from spasms and constipation pain. But I don't want to stop if it means losing my BMs! Ugh, what's an IBSer to do!
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~ Beth
Constipation, pain prodominent,cramps, spasms and bloat!
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Nope...
#191411 - 07/04/05 06:22 AM
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atomic rose
Reged: 06/01/04
Posts: 7013
Loc: Maine (IBS-A stable since July '05!)
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It's low calorie diets that contribute to hair loss... because you end up lacking all kinds of other nutrients as well. My hair thinned when I wasn't eating, and it's thickening back up now that I'm back to eating as normally as I can be.
Stress will do it too, ya know.
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A really low fat diet (20g is about what I get everyday too) can be rather deficient in Vitamin E, mostly (I take a multivitamin). E is really important to have nice looking hair, i.e. healthy and shiny. Same with skin.
But it's a diet deficient in OVERALL calories and nutrients that'll lead to your hair falling out (of course, there are many other reasons that one's hair may fall out.)
Personally I've never had any problems on a low-fat diet with losing hair or any other problems with my skin or hair in general -- I think I have pretty healthy hair and skin, actually. (Then again, I've never treated or dyed my hair or anything and I'm careful with sun exposure for my skin, so that probably helps.)
I feel that this is a good amount of fat for me - I have enough energy, I feel healthy, and I'm not having IBS attacks. Works for me!
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Hair loss can also be a result of low stomach acidity.
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Stress depletes your B vitamin stores and that really shows up in your hair!!!
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Here are some quick notes re: Silica
--It's a mineral. It forms 28 percent of the Earth's surface.
--It is present in clay, sand, rocks, sea water, fibers of plants.
--It is not in animal products whatsoever!
--It combines with calcium, phosphorus and potassium to build bones,teeth, hair, nails, etc. You're tissues/skin, too.
--IT PREVENTS BONE THINNING!!! ***I have reversed my osteopenia through consuming and supplementing with silica in food and via collidal silica gel!
--stomach acidity plays a role in silica absorption/bone thinning.
--It is in the skins/coverings of foods, predominantly. It is in wholegrains, i.e. potatoe coverings, peppers, cucumbers, tomatoes, leafy greens, sprouts, herbs, wholegrains.
A fast reference guide for silica content/100g:
oat flour/1150 mg
garden cress/610 mg
wheat bran/68 mg
rice (wholemeal)/40 mg
spinach/27 mg
beetroot/25 mg
parsley/13mg
raisons/12 mg
green beans/10mg
dill, bananas/8mg
leeks, tomatoes/6mg
carrots/1-8 mg
currants (black)/3mg
It exists in significant amounts in strawberries, grapes onions, parsnips, apples (skins), raw almonds/raw sunflower seeds, alfalfa, bean sprouts, flax seeds, horsetail.
So, that's the basics of silica. Think leafy dark green, and whole grain and skins to ameliorate the fibers--yes, we humans are made of insoluable fibers--of your being.
IBS makes this challenging, so don't stress yourself out. I'm not recommending anything to anyone, just informing. I personally don't eat unrefined grains.
They recommend 10-40mg/day for the average adult. It's not that hard to come by. If you're deficient, like I was, you might want more. I'm living the difference--better/stronger bones and HAIR!!! Hair, glorious hair....something to wash every morning and shake dry...call Warren Beatty, s.v.p.
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Those are the real thing, baby! They are unrefined. Way to go, Ruchie--you're lucky you can tolerate such things. You're getting lots of silica.
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Thanks, Kate
#191581 - 07/04/05 06:56 PM
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Augie
Reged: 10/27/04
Posts: 5807
Loc: Illinois
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You should be a dietician or a nutritionist!
So what high content silica foods do you eat? I have to stay GF so oat and bran are out for sure...and I can't do whole grain rice, potato skins, onions, grapes, apple skins,seeds, cucumbers...
What is garden cress? Is that the same as Watercress?
Finally, what is this silica gel you mentioned? Is it something you eat? Where do you get it from and what company makes it? I need some silica help big time if it helps hairs, nails, and my osteoporosis!
Please help. thank you so much. you are so nice to do this! 
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~ Beth
Constipation, pain prodominent,cramps, spasms and bloat!
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I thought vitamins were too rough for me though. Hard on the tummy. 
I have major stress, and losing hair like crazy. I want my locks back.
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~ Beth
Constipation, pain prodominent,cramps, spasms and bloat!
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Beth: those B complex vitamins are too hard for me to swallow and I feel really nauseated and vomit them up. I DERIVE MY B's from food. I haven't tried any liquid B formulas, though.
Liquid Cal/Mag works for me, thought. I was anemic for the longest time, not just iron deficient but what is formerly known as pernicious anemia. It's when you have dangerously low levels of folic acid and B12. I just go for B12 shots periodically, now and EAT THE REST of my vitamins. Now, I'm
less stressed out and have HAIR and energy.
If your tummy is really weak, and it sounds like it is...I think they'd make you puke.
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One of these days, when I stop being so agoraphobic I'll go back to my original plan/path which was to become a HOLISTIC HEALTH PRACTITIONER. I got distracted by going to University and anxiety and life and IBS. OH GAD!!! But, I'm going out more and feeling less "uptight" and more me again.
Re: High silica foods I eat
I EAT SPINACH and greens like they're going out of style. I don't eat them raw. Yes, cress is watercress. I use herbs, too which are high in silica. Wholegrains--the uncut stuff--are too pain inducing/D triggers, so I don't really eat them. Most things are peeled, although I do confess I love the skins. I eat beets and carrots and berries when I'm stable and the list goes on and on. I love squashes/zucchini. Onions, are out. I used to be a sprout freak, but they caused too much D for me.
Fruit/veggies help build collegan which is important for bone strength, too. THEY ARE FULL OF MINERALS.
You can find silica gel at a Health Food Store. Mine is made by "NakaHerbs." Go to www.nakaherbs.com. Also, there are other companies that make it, so you're not limited by this supplier.
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What foods are high in B vitamins?
And what brand liquid cal/mag do you take? I cannot find one that does not contain fructose and orange juice. Thank you so much for your time!
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~ Beth
Constipation, pain prodominent,cramps, spasms and bloat!
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something you digest, not a gel you rub on your body?
Any particular herbs?
And do you still get the silica in the fruits and veggies if you peel them? I think you peel yours, right?
You would make a fantastic Holistic Health Practioner...I think you already are acting as one, Kate. You have been a wealth of information and guidance to us all!
Thank you!
Oh, I wanted to ask you a totally different question. I know you say that you had bad anxiety, maybe depression and trouble sleeping? Can I ask what meds you take to help any or all of these problems? I have super high anxiety, some depression, and big time sleep problems (I currently take Lexapro, klonopin, and valerian). But I'm not too happy with the results/side effects. You seem much more calmer and happier...so I was wondering what your regime was...I know we are all different, but it couldn't hurt to bring some of your meds up to my doctor for consideration. If this is too personal, I understand. Or you could send me a personal email at deerbeth@yahoo.com.
Thanks again, Kate.
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~ Beth
Constipation, pain prodominent,cramps, spasms and bloat!
Edited by Augie (07/05/05 06:58 AM)
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Oatmeal!
#191672 - 07/05/05 07:00 AM
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Linz
Reged: 09/01/03
Posts: 8242
Loc: England
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Oatmeal's great for B vitamins..at least my instant one is.
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Unfortunately, my current GF diet prohibits Oatmeal. The instant, especially is the unsafest for contamination.
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~ Beth
Constipation, pain prodominent,cramps, spasms and bloat!
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I take the gel orally, although I have used it topically. I don't take the gelatin caps. Sometimes I mix it with a little applesauce. Mostly, though I just put some on a spoon and down it.
Re: Herbs. It really depends on my mood! I love dill, parsley, basil. Those usually appear, daily. I love Rosemary and thyme and french lavender and summer savory. I think I love to smell good things! My spirit literally needs the little infusion from nature.
I do notice that my hair grew faster when I ate sprouts, i.e. alfalfa, radish, mung bean, broccoli, mustard, baby onion. I was formerly a raw vegan prior to IBS and did my own sprouting. I also ate alot of sea veggies, then. Me and my passion for immature/miniature plants!!! Basically, now, I determine my intake of skins based on the day. I've been known to eat a whole bunch of herbs for lunch!!! Fear not, there is sf involved! Herbal tea or herbal soup? Herbal smoothie? Basically I consume a lot of chlorophyll.
I truly know that it improves my mood. It makes you look younger, too!
For anxiety, I take BUSPAR. Run a search on it. I highly recommend it for anxiety. I'm actually going out again. Everyday, I let myself venture beyond the cushioned prison of my fear. I meditate and I do yoga and I'm getting out for walks again. I take anti-convulsant drugs for epilepsy and bipolar disorder and steroids for asthma. By following a natural diet, I am symptom free of epilepsy. My MOOD, my depressiveness is better, too. Input relates to output!
I'll email you, later; You truly make a difference, Beth.
You're a regular IBS detective, and I suspect MUCH MORE THAN THAT!!!
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Oatmeal is full of silica and B-vitamins! You're right about that, Linz! Why do you think horses have such glorious manes and strong skeletons!!!
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I never thought about the horses...those beautiful, magnifect animals! Have you ever rid one? (is that correct english? or should it be rode or ridden?)
Beth is right! You seem prett stable Kate! Whatever you are taking/doing should be an example for us all!
Beth... I am sorry I was never able to help you. As you can see...I'm not doing so well myself *hugs* I know we'll make it!!! We just have to keep asking for help when we need it...
Love to all,
Ruch
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Formerly known as Ruchie
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I think one of the B vitamins for skin and hair found in oatmeal is biotin. However, it's also found in rice, bananas, and greens. (Have you tried one of Kate's purees yet?)
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Did you use a silica supplement or just silica rich foods? I have osteopenia and am trying to reverse it. IBS-A
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