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Folate and Potassium with less fiber

by 560 · December 20, 2013 at 11:07 PM

I'm doing much better now while limiting my fiber intake. It's weird - fiber binds me up apparently. I try to keep it well below 30 grams, usually under 20 if I can but that's hard. The problem is that I'm also limiting my leafy greens - a major source of folate and potassium. It's particularly difficult to get ample potassium without too much fiber (fruits and veggies)... Anyone else out there eating low fiber but managing to ramp up potassium (and folate)?

I notice immediately when my potassium is less than ideal - foot cramps, twichy, weird eye/vision sensations, etc... folate I'm not so brutally aware of. So subjectively, I'm more concerned with low-fiber potassium sources. So far I've turned to drinking lots and lots of coconut water, which I love, but still doesn't quite get me there with potassium and completely fails to address the folate issue.

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2 Replies

4338 · December 17, 2013 at 09:29 PM

you probably use this tool already, but just in case...

you can use the nutrient-search-tool-here to define particular nutrient searches, ie. highest and lowest in certain 'things' such as fiber, potassium, folate in any combination you want.

tip: there is a "based on levels per" option to select whether the search is based on a "100-gram serving" or a "200-Calorie serving", which one you choose can make a big difference to the results.

26073 · December 17, 2013 at 07:04 PM

What kind of greens are you eating?

A cup of leafy greens (spinach, kale, turnip greens, mustard greens, collard greens), asparagus, cauliflower, etc all has about 1-3 grams fiber and decent amount of potassium and folate.

I mean you could eat three cups of that stuff, be completely stuffed, and still have fewer than 6g of fiber.

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