High Fiber Keto by Naomi Whittel

Author:Naomi Whittel
Language: eng
Format: epub
Publisher: Hay House
Published: 2020-02-24T16:00:00+00:00

Glide into becoming fiber fortified

Every expert I interviewed had differing opinions regarding the “perfect” amount or pace for increasing your fiber intake, but all agreed that it’s always smart to start slow. As Dr. Gershuni explained, how people respond to fiber is very individualized, so it’s always better to ease into seeing how much your body can tolerate before taking it to the next level.

That said, when I compared all the recommendations of how many grams to shoot for and how often to do so, there seems to be a specific range that works better for most people, and that’s “3 and 3,” meaning, boost your fiber intake by an additional 3 grams of fiber every three days.

For example, if you’re presently eating 10 grams of fiber, you will raise your fiber frequency to 13 grams for three consecutive days. After three days, you will raise your fiber frequency another 3 grams so that you’re eating 16 grams of fiber each day for the next three consecutive days. And so on, until you find yourself at a place where you’re eating between 20 and 25 grams of fiber.

But again, everybody’s different, which is why Dr. Gershuni believes that introducing more fiber is less of a one-size-fits-all solution and more of a trial-and-error approach.

If you don’t experience any GI issues as you progress, feel free to raise your fiber frequency as recommended. Then keep it at that fiber-fortified level until you start the program.

If any increase of fiber feels like too much too soon, reduce whatever amount is causing you gastrointestinal discomfort by about 1 to 2 grams and continue to eat that amount daily until your body has acclimated. After that, you can adjust the amount you raise your fiber frequency and increase the number of days to whatever feels best. For example, you can boost it by 2 grams for four days, if you wish, just as long as you continue to build your fiber frequency up to at least 20 grams per day. I want you to move at the pace that works best for you.

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