It is easy to know if your fiber intake is on track - you won't need toilet paper at 30g or more a day. Stools will be firm and you will have a bowl movement near same time every day. Hi Fiber foods help with hunger reduction, and feed the microbiome in you gut. They int-tunr help digest food, and produce other enzymes that likely effect hunger. One negative you develop excessive gas as you increase fiber, but that eventually settles down…
Daily Fiber Required - 18g to 38G
What should I eat to get maximum Fiber content, and not wreck my daily 1,200 calorie budget?
High Fiber Data Mined USDA Database
Fiber Range - 4.5 g/100g to 79g/100g vs Cal-Index
It is possible on a 1,200 to 1,500 calorie Carnot diet to not get the Daily Recommended Intake (DRI) of 25-38g if you only eat foods with Cal-Index below 2.0, or even 3.0, but in most cases you only be short 5-7 grams, and it you pick high fiber foods will meet both your daily calorie budget and DRI for Fiber. Good evidence based science that over 20g Fiber per day reduces risk of many diseases and disorders, and helps make your solid waste factory efficient and healthy.
The histogram to the left is a plot of the 1008 highest Fiber foods in the USDA data base of 7,907 foods. The statistical summary at the bottom shows that the average for this 1008 group of foods is over 10g of Fiber per 100 grams of food compared to 1 - 4 grams per 100 grams seen in summary Table on home page. The scatter plot to the left shows that high Fiber foods are randomly distributed with peaks at 1.2 and 3.5 Cal-Index. Fiber content does not have a significant correlation to the Cal-Index. As result we need to identify high Fiber winners that also have low Cal-Index and use those winners in your daily menu.
We created this searchable data base to make that search easy. We list the USDA's grams of Fibers per 100g of food as well as the Cal-Index. We have added three additional columns that make selection easy. We include number of calories per gram of Fiber for each food. If you sort on that column, a low number is good and a high number is not too good.
In the next column, we calculate the number of calories to meet the USDA 30g DRI minimum each day. Again if you sort on that column, a high number is not great, and a low number is what we want. You can see when sorted that about 400 of the 1008 items would consume an entire 1,200 calorie per day budget to meet the Fiber DRI. Well known that nuts have High Fiber content, but you would need to
The final column on the right calculates the total grams of the food required to meet the USDA DRI 30g of Fiber each day. We include that number so you can eliminate silly options like all of the Herbs (Rosemary, Sage, Basil etc..) all have very high Fiber content, but you probably are not going to make a meal with 80g of Basil.
Some of my immediate Winners:
You can sort any column by clicking on small arrows in header. You can search the database by entering search terms in the "Search Filter" box.
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