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• 4 oz. of spinach and 1 oz. of avocado in a smoothie (but you could do this in an omelet just as well)
• 1/2 c. cucumber slices
• 4 oz. of spinach and 4 oz. of bean sprouts stir fried in 1/4 c. alfredo sauce
• 1 c. soy milk
• couple T. of soy nut butter
• muffin made with 1/2 c. pumpkin puree and 3.5 T. flax meal

redgiki wrote:I've noticed I only need fiber if I'm eating carbs, though. The fiber myth I've debunked here before... if you need me to provide another link I can do it but not from my phone like this post...

--Matt B.

There is one other dietary fallacy that I want to address: fiber. The only benefit of fiber for a low-carber* is the slowdown of the absorption of carbohydrates in the bowel and relief from constipation. There's no benefit to colon cancer or overall health other than steadying blood insulin... which low-carb does better. Here are the so-called benefits of a high-fiber diet:
* Reduction of heart disease. Fiber slows the absorption of carbohydrates, which steadies blood sugar. Low-carb reduces carbohydrate entirely, which also steadies blood sugar.
* Reduction of cancer rates. Shown false this year in a Harvard study once you eliminate the variable of obese people. Obesity increases cancer risk, and obese people tend to eat less fiber. Low-carbing reduces obesity in far superior numbers to eating more fiber (viz: "Good Calories, Bad Calories" by Gary Taubes stresses this topic).
* Reduction of diabetes. Once again, this is because fiber slows down sugar absorption rates... a redundant function for a low-carber!
* Reduction of diverticulitis. A high-fat, low-fiber diet is among the healthiest treatments for diverticulitis or Crohn's disease (see: Lutz, "Life Without Bread").
* Reduction of gallstones & kidney stones. These are both responses to the release of large amounts of glucose into the bloodstream, which low-carb controls. Consumption of large quantities of water -- also advocated by virtually all low-carb eating plans -- dramatically reduces both types of stones.

So for the low-carber, fiber is redundant and unnecessary unless you get stopped up. Period. Every benefit of fiber is reproduced by a low-carb, high-fat diet, and there is no further health benefit for a low-carber other than fixing irregularity. For many of us -- self included -- eating low-carb stabilizes stools with or without meeting the US RDA for fiber.

Regards,
Matt B.

* Note: Thank you, Marochka Raduga, for pointing out that fiber also increases satiety with meals, and for those who have trouble maintaining satiety on low-carb fiber may help them feel fuller longer.

vrsandersjr wrote:So, there is no reason to attempt get 25-35 grams of fiber per day?