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Primal Source for Soluble Fiber?

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  • Primal Source for Soluble Fiber?

    Primal diets seem to exclude grains, oats, and corn. Yet these are foods that have the best soluble fiber. Fruit and vegetable fibers are far less bulky. Is there a recommended Primal solution for getting extra soluble fiber into a diet?

    What about the idea of using oat bran/fiber, which is very low carb, yet retains most of the valuable soluble fiber in the oat?

    I have been supplementing with grapefruit fiber as well, which I have read has good cardiovascular effects, but it isn't as bulky as fibers in grains/oats/corn.

    I looked for corn fiber, and I did not find it. I guess it is not economic to produce?

  • #2
    Vegetables?
    Norak's Primal Journal:
    2010-07-23: ~255lbs, ~40.0"
    2011-11-03: ~230lbs, ~35.5"
    2011-12-07: ~220lbs, ~34.0"

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    • #3
      Originally posted by norak View Post
      Vegetables?
      Indeed.

      I wish people would read the damn book; this is all dealt with in there.
      Read. The. Book.

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      • #4
        Why do you want fiber anyway? Are you a cow? Are you a goat? No. You shouldn't need fiber.

        http://www.marksdailyapple.com/forum...um%2Fforum.php
        My smartphone makes me about $100 per month
        Updating my journal again after a 2 year break.

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        • #5
          Vegetables are mostly insoluble fibers, cellulose.
          Starchy foods are soluble, like potato, apple (no skin), etc...soluble is what will make you poop, insoluble is what will get ya plugged up or cause obstruction, letting fluids rush by making it look like diarrhea, when it isn't.
          Stay away from grains (except white rice which is low on fiber and passes through quickly), because grains have too many side-effects over long term to be healthy. Small fruits being eaten with skins such as berries are also a great choice.
          To bulk up without causing constipation use white rice or potatoes. Vegetables seem to cause clumping and form a giant boulder that's hard to pass. (in large amounts).

          Don't be paranoid about the insulin response from white rice or potato, you're not going to become diabetic from any of these unless you consume them daily, with every meal over MANY years.

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          • #6
            Originally posted by Satch12879 View Post
            Indeed.

            I wish people would read the damn book; this is all dealt with in there.
            With all due respect, vegetables have insoluble fiber not soluble fiber. They do not add volume to the stool. Consider this reference:

            Dietary Fiber: Insoluble and Soluble Fiber

            In terms of soluble fiber, one half cup of fruit will get you about 2 grams of soluble fiber. The equivalent amount of oats would get you 8 grams. To get to the recommended amount of 40 grams of soluble fiber per day, you would be eating fruit non stop morning to night.

            It might be the case that the Primal diet either has nothing to say about getting more Soluble fiber, or it might take the position that you don't need it. I don't see any harm in having soft bulky well formed stool, and I certainly do see harm in constipation. If those are my choices probably I would prefer the former to the latter.

            Can someone see any harm in taking Oat Bran, which is an extremely low carbo form of oats? Oat Bran is mostly just the oat bran fiber without the kernel.

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            • #7
              You should consider then that the "recommended amount" of soluble fiber is to offset other detrimental foods in the standard American diet. I don't eat any kind of grain except for white rice on occasion and my stool is regular and well formed. Why do you think you need this kind of fiber?
              Depression Lies

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              • #8
                Issabeau and Westes, you guys have this backwards. Directly from Westes' source:

                Insoluble fibers are considered gut-healthy fiber because they have a laxative effect and add bulk to the diet, helping prevent constipation.
                Insoluble means they don't dissolve and stay intact, which increases volume of stool. If you have constipation problems, take it as a sign that you're not eating enough leafy greens or other vegetables.

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                • #9
                  Originally posted by namelesswonder View Post
                  You should consider then that the "recommended amount" of soluble fiber is to offset other detrimental foods in the standard American diet. I don't eat any kind of grain except for white rice on occasion and my stool is regular and well formed. Why do you think you need this kind of fiber?
                  On a primal diet without supplementing soluble fiber my stool is narrow and not well formed.

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                  • #10
                    Originally posted by DubleYoo View Post
                    Issabeau and Westes, you guys have this backwards. Directly from Westes' source:



                    Insoluble means they don't dissolve and stay intact, which increases volume of stool. If you have constipation problems, take it as a sign that you're not eating enough leafy greens or other vegetables.
                    I think you miss the point of soluble fiber. One gram of soluble fiber becomes about *FIVE* grams of stool because the fiber ABSORBS water and increases volume. One gram of insoluble fiber adds one gram of fecal volume because it does not absorb water.

                    So if volume is what you want, then soluble is by far going to give you more result per gram ingested.

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                    • #11
                      But westes, you also want the laxative effect of insoluble fiber. I ingest plenty of vegetables and have never had such easy bowel movements in my life. I don't eat a single grain. Your colon reabsorbs water from the stool.

                      Constipation - Acute Constipation, Chronic Constipation - Life Extension Health Concern
                      "Insoluble fiber provides bulk to the stool and retains enough water to keep the stool pliable"
                      "The colon’s primary job is to remove excess liquid from the intestinal contents."

                      Insoluble fiber, insoluble fiber, insoluble fiber. Vegetables, vegetables, vegetables.

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                      • #12
                        I'm going to agree with most that have posted. Vegetables should be your primary fiber source. Those grains that fluff up your poo with additional water is also carrying important minerals and nutrients out of the body as well. I'm not even including the antinutrients that slowly agitate and eat away at your health.

                        Investigative Report: Top 12 myths about fiber

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                        • #13
                          Between apples, sweet potatoes and my mountains of vegetables, I can't imagine adding any more fiber to my foods. Don't be surprised if you don't poo every day. Insoluble fiber is good at ticking off the gut and prompting expulsion of its contents. But there's no reason to force food though your body and barely let it be digested unless it's toxic fake food! The only reason fiber is promoted in junk-food culture is that all the grains do turn to paste and need some help breaking loose. You want real, nutritious food to spend some time in that gut. It's also cheaper to sell sawdust (cellulose, the common source of insoluble fiber) to bread companies than to pay the fine for polluting the air, so bread companies make it seem wonderful that they've added sawdust to your food. It's the same modus operandi as fluoride in the tap water. Cheaper to dispose of it in the food chain than to pay for proper waste disposal. Then you put out commercials that make it look wonderful and desirable to eat the waste. And the people buy it.

                          But as for soluble fiber, apples are my daily go-to.
                          Last edited by Knifegill; 12-19-2011, 03:08 PM.
                          Crohn's, doing SCD

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                          • #14
                            Mine is peas, they have tons of fibre and are easier to eat a lot of than big bulky crucifers and such. Jicama too.
                            Stabbing conventional wisdom in its face.

                            Anyone who wants to talk nutrition should PM me!

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                            • #15
                              It's also cheaper to sell sawdust (cellulose, the common source of insoluble fiber) to bread companies than to pay the fine for polluting the air, so bread companies make it seem wonderful that they've added sawdust to your food. It's the same modus operandi as fluoride in the tap water. Cheaper to dispose of it in the food chain than to pay for proper waste disposal. Then you put out commercials that make it look wonderful and desirable to eat the waste. And the people buy it.
                              Amen!

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