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?
Norak's Primal Journal:
2010-07-23: ~255lbs, ~40.0"
2011-11-03: ~230lbs, ~35.5"
2011-12-07: ~220lbs, ~34.0"
Why do you want fiber anyway? Are you a cow? Are you a goat? No. You shouldn't need fiber.
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.
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.
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?
Journal on depression/anxiety
Curing IBS-C with Vitamin C and magnesium citrate.
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.Insoluble fibers are considered gut-healthy fiber because they have a laxative effect and add bulk to the diet, helping prevent constipation.
So if volume is what you want, then soluble is by far going to give you more result per gram ingested.