How much insoluble fiber?
#17359 - 08/15/03 07:38 AM
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Sorry, one more thing...
I know we need to incorporate insoluble fiber into our diet with/after a soluble fiber based meal... but how much?
Thank you so much!!
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Hi - I don't know an exact amount, but I do know that if you start out with some, then you can gradually build up and tolerate more. And, I do know that some can tolerate more than others.
Hopefully Heather will have a more definite answer for you.
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Hi - Just make sure that soluble fiber is the largest quantity, and you should be okay. You do want to start gradually with the insoluble and build up until you're eating as much of it as you can. The more that you peel, seed, dice, cook, puree, etc. your fruits, veggies, beans, nuts, the more you'll be able to tolerate. In terms of fiber grams, the minimum daily fiber amount you need is about 30 grams. One third of that should be soluble fiber. But in terms of food volume, you'll be eating a lot more of the soluble fiber than insoluble, as there is a lot more grams per quantity of food in the insoluble fiber choices. In other words, a meal of something like stir fried rice that has more rice than diced veggies in terms of proportions, will actually have more insoluble fiber than soluble in terms of grams.
Honestly, if you're cooking/eating what seem like normal meals (fruit smoothie with rice cereal, pasta with cooked veggie sauce, pureed veggie soup with rice, etc.) you should be getting the amounts of fiber without having to count the grams.
Best,
Heather
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Heather is the Administrator of the IBS Message Boards. She is the author of Eating for IBS and The First Year: IBS, and the CEO of Heather's Tummy Care. Join her IBS Newsletter. Meet Heather on Facebook!
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