Lifesum (formerly ShapeUp Club) - Support Center

Welcome, Guest

Fiber

Last Updated: Sep 14, 2016 03:46PM CEST

What is it?

A kind of carbohydrate that is not absorbed through digestion, ending up as a probiotic in the colon, which is important for good intestinal flora.

 

The recommended lower limit for a day is 30 grams.

 

Why do we need it?

Fiber contributes to keeping blood fat levels low and also slows down the rise of blood sugar, which reduces the release of unhealthier hormones. It does this through mixing with salts and passing them through the bowel, instead of allowing them to become cholesterol.

 

What if I have too much?

It's not dangerous to eat a lot of fiber, but if you eat too much you can get stomach pain and diarrhea, and if you aren't drinking enough water on top of that, you can get constipation. There can also be problems if you don't eat enough fiber, so try to stick to the recommendations.

 

Foods to eat:

Fiber-rich foods are:

Vegetables (ex.)

  • cauliflower
  • broccoli
  • cabbage
  • haricot verts
  • asparagus
 

Green leaves (ex.)

  • spinach
  • maché (lamb's lettuce)
  • arugula (rocket)
  • sprouts
  • watercress
 

Beans (ex.)

  • mung beans
  • black eyed beans
  • white beans
  • kidney beans
 

Seeds (ex.)

  • flaxseeds
  • psyllium seeds
  • chia seeds
 

Grains (ex.)

  • oats
  • barley
  • kernel
  • corn
  • wheat berries
 

Whole grain products (ex.)

  • dark bread
  • cereal
  • brown rice
  • whole grain pasta/ couscous/ bulgur
 

To get the daily amount of fiber for one day you can have (all suggestions combined for one day's meals)*;

- 2 slices of dark bread, 1 serving of whole grain müsli and 1 banana for breakfast
- 1 serving of mixed vegetables, 1 serving of quinoa for lunch
- 1 serving of whole grain rice, 1 serving of vegetables, 1 serving of hummus for dinner
- 1 piece of fruit as a snack  

*Calculated for a person eating 2000 calories a day.

 

Ketogenic diet

On a ketogenic diet it's important not to eat too many carbohydrates, while getting enough fiber for a well functioning bowel and counteracting constipation. Foods that can be eaten for a great fiber content and low ‘net carb’ content are:

 

Vegetables (ex.)

  • cauliflower
  • broccoli
  • cabbage
  • haricot verts
  • asparagus
 

Green leaves (ex.)

  • spinach
  • maché (lamb's lettuce)
  • arugula (rocket)
  • sprouts
  • watercress
 

Seeds (ex.)

  • flaxseeds
  • psyllium seeds
  • chia seeds
 

Grains (ex.)

  • oats
  • barley
  • kernel
  • corn
  • wheat berries

Can't find what you are looking for?

http://assets2.desk.com/
false
desk
Loading
seconds ago
a minute ago
minutes ago
an hour ago
hours ago
a day ago
days ago
about
false
Invalid characters found
/customer/en/portal/articles/autocomplete