Hello,
I would like to know how fiber is dealt with in low-carb (LC) diets. Specifically, I am a bit confused by the guidelines in ZOF, where it is "possible" to increase fiber intake to 100g (based on my values :)).
I understand that protein intake remains the same as in high-carb (HC) diets. Carbohydrates are set to 120-150g (I understand this is individual, in my case, the app "allowed" me to go up to 25% of the total intake. Fats are calculated accordingly. BUT! What about fiber? Given that carbohydrates are significantly "reduced," is the optimal fiber intake still 25-35 grams? Or more? (In ZOF, a range of 30-100 was offered). Or should we stick to 30g per 2000kcal, as mentioned in lesson 6? To simplify the question, how should fiber intake be managed in the case of LC?
Thank you for the response and for this course. :)
When it comes to fiber intake, similar rules apply as with protein, meaning its recommended intake falls within a relatively narrow range of values. The originally recommended values of 25-35 g per day for an adult are being replaced by the ratio of 15 g of fiber for every 1000 kCal consumed. This applies to both HC and LC dietary regimes.
Consider that these are average recommended values for adults. If intake begins to fall below the lower threshold, it results in insufficient nourishment of probiotic cultures in the intestines, affects intestinal peristalsis, and disrupts the pH stability in various parts of the intestinal tract. On the other hand, excessive intake is risky due to increased mechanical stress on the intestinal wall, and the antinutritional properties of such a diet become more pronounced. If you wish to increase fiber intake, it is necessary to have a healthily functioning digestive tract and to gradually adapt to higher values. The fact is that our ancestors from the hunter-gatherer era consumed fiber in amounts exceeding 100 g daily; however, following this in modern times is not quite advisable. Therefore, consider the upper limit in tasks as having purely educational value.
Themes: Fiber Antinutrients
Questions answered by
Mgr. Martin Jelinek
Lecturer and author of the educational system
Nutrition educator, lecturer, and author of the educational system and the ZOF learning application.
Mgr. Martin Jelínek has been systematically involved in nutrition education since 1999. He is the founder of ATAC, the educational company behind NutriCourses, and the author of an educational system focused on nutrition, healthy lifestyle, and the practical application of nutrition knowledge.
He graduated from the Faculty of Science at Masaryk University in Brno. Throughout his professional career, he has combined nutrition, education, and the practical application of acquired knowledge. His educational system also includes the ZOF (Zone of Optimal Functioning) learning application, where students turn theory into practical work with meal plans.
In 2007, he launched the first intake of a six-month course focused on the education of nutrition advisors. Over time, this course became the foundation for the further development of the educational system and a range of specialised courses.