[ConservativeMind]

A nice list of the maximum gram amount of various fiber types before too much gas is produced, from the study’s chart:

- Alginate = 3.75

- Guar gum = 11.4

- Psyllium = 15

- Inulin = 5

- FOS & OF = 7.8

- Polydextrose = 12

- OF = 20

- Soy Fiber = 25

- Resistant Starch = 12

“NDC tolerable intakes. Dose recommendations for tolerable intakes of NDCs grouped by category. FOS, fructooligosaccharides; GOS, galactooligosaccharides; NDC, nondigestible carbohydrate; OF, oligofructose.”

[ConservativeMind]

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[ConservativeMind]

Note that a prior study I posted showed other problems with inulin in excess of 20 grams a day, so stay under that.

[Harmless Teddy Bear]

If you are not eating enough fiber add it into your diet a bit at a time. Do not go out and eat an entire sunchoke casserole.

That is where most people go wrong. You body needs time to adjust to any change in diet.

[beethovenfan]

You can’t have gas! You must go electric!

[RoosterRedux]

My experience with extremely high-fiber diets is that if you give your body time--lot's of time--to get used to it and drinks lot's of water, there is no problem with gas.

YMMV, of course.

And I recommend the fiber found in ultra high-fiber bran cereals instead of vegetables. You just can't eat enough veggies to get the right amount of fiber.

[George from New England]

Bump

[logi_cal869]

Overall, the authors conclude that daily tolerance levels differ widely depending on the type of fiber and how it is consumed. Tolerance can be as low as 4 grams for alginate (derived from brown algae) to 25 grams for soy fiber. Mysonhimer explains there are also individual differences depending on the gut microbiota (the microbes within our intestinal tract), so each person needs to find their own comfort level.

Wow. Just wow. /s

I suppose in >50 years they might actually glean something intelligent from studying people's guts.

(I wonder if any - ahem - of those 100 clinical trials even made mention of 'dysbiosis')

Major grain of salt here, folks (the 'two studies', that is).

[SisterK]

Since when is gas a problem?

[Teflonic]

Roasted pumpkin seeds in the shell are super high in fiber, munching on a few between meals as a snack provides all you need.

GERBS Lightly Sea Salted Roasted Whole Pumpkin Seed (Pepitas) In Shell 4 lbs

[lee martell]

There’s always our old friend Metamucil. There are several imitation brands, but for some reason they think it necessary to quadruple the amount of sugar per tablespoon. Some of it can be rendered undrinkable due to the sugar weight.

[gov_bean_ counter]

Pitted prunes. Three in the morning does the trick…

[matthew fuller]

I take Jarrow Prebiotic Inulin FOS prebiotic fiber, one serving (about 3.8 grams/scoop which is similar to 1 rounded teaspoon), and it seems to be easy to take. I consume other fiber also. The Jarrow is cheaper at iHerb.

[Organic Panic]

Farts??? A side effect. Aw heck no. Those are what I’m looking for.

[Laslo Fripp]

L8r

[fini]

I have asked the following question to several doctors and none have given a good answer: If non-digestible fiber is good for you, then why don't they put saw dust in bread, e.g. saw dust from maple trees. You get more non-digestible fiber, fewer calories and create a new industry.

I've tasted saw dust from maple trees and it doesn't really have a taste. But if it does after cooking then it will probably give a maply syrup type taste. A win for everyone.