I seem to be having issues with water weight so I have decided to try and watch my sodium and fibre as well. I'm pretty confused as to how much of each we are supposed to take? I'm a 5'8 24 yr old female if that helps.
some sites tell me 16 others 18 and then another tells me 25 grams of fibre which seems impossible to get. some sodium sites tell me 1500 others 1000 and others 2500 i have no idea which is correct
Generally fiber for adult women is between 25-30g a day. Sodium I'm not too sure about.
As far as getting enough fiber, veggies help a ton! Beans are a great source also.
If 25g fibre seems impossible, it sounds like your diet may need some tweaking. What are you typically eating? Fruit, vegetables, pulses and wholegrains are all excellent sources of fibre. I'm averaging about 27g fibre a day on a 1100cal diet (small and inactive, before anyone asks).
Agree with the others -- I get 25 (or more!) when I'm eating whole grains (like brown rice) and legumes (black beans, chick peas, lentils) and veggies that are high in fiber content, like leafy greens.
I think when you stay to a diet that is high in refined carbs (even if it's within your calories) it's really hard to get that much fiber. Also, when I go "low carb" for whatever reason, I find that getting enough fiber is harder because meat doesn't have a lot of fiber in it.
I avg around 15 g of fiber a day and do fine but then I am older and shorter than you LOL. As for sodium I do not know what you should be eating and as a matter of fact I don't know about me either. I just try to avoid processed foods which I know are high
I believe that the fibre recommendations are about serious matters such as reducing cancer risk as well as merely avoiding constipation and the like, and many authorities believe that 25g is actually far too low. I'm certainly looking forward to having a safer level of fibre once I'm on maintenance calories.
Unna: I know, I've had the odd comment! But normal calorie calculations are for people living normal lifestyles, not people who spend the vast majority of their time lying in bed, and that's once you get past the assumption that it's for people of average height, or at least a fair bit closer to average than to my height. I wouldn't advise anyone else to eat 1100 unless they were my size and also more or less bedbound.
I eat a lot of carby foods. im very 'bulky' so ive always had high protein high carb foods even on low calorie diets cause i dont get weak then. i guess i have to find foods that are still high in protein but more fibre then carbs. i like brown rice but im not a vegetable person unless its a potato. i need to gather up a list of foods i like that have both protein and fibre
I eat a TON of vegetables and a decent amount of beans/fruit. My fiber is usually around 40-50 g a day.
It may be worth- for many reasons, not just fiber- to learn to love vegetables. There are so many different ways to prepare the hundreds of vegetables, I'm sure you can find something you like
Beans fit the bill in terms of your looking for high protein + high fiber.
While I do and can meet my fiber requirements through food, it is best for me to take fiber supplements. I take psyllium fiber to help regulate everything and it has changed my life. I take 6 pills every morning. Makes everything easier.
I use myfitnesspal to track my sodium intake. I usually have about 1500 a day. I cook at lot of my meals, so that really helps. When I don't cook it will jump up to 2500 or more.
Last edited by KatTheAmazon; 12-09-2011 at 08:47 AM.
nutrition help?
