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Folate and Potassium with less fiber

by (583)
Updated December 20, 2013 at 11:07 PM
Created December 17, 2013 at 6:21 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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0 · December 20, 2013 at 11:07 PM

Gives me an idea for a new question post! Is it safe to eat active yest such as baker's yeast or brewer's yeast?

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0 · December 20, 2013 at 10:59 PM

You eat all your roots raw? Tell me you don't eat raw sweet potato. I think I heard that you can, but why would you? Honestly, I never tried, but I just love me a good baked sweet potato or a sweet potato mash with loads of butter.

I think the best regularity I have ever experienced is during extended periods (days or weeks) where I eat a big sweet potato or two per day. White potatoes come in close second. Who'd have thought mashed potatoes is better for stool bulking than salad if you have healthy gut flora?

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0 · December 17, 2013 at 11:22 PM

That is a great site. I guess it's Bakers Yeast for dinner then.

B82f2515ba5a800bed018c9536f9108d
0 · December 17, 2013 at 11:12 PM

i have slowly moved from greens to roots. Agree that greens fiber is worse than those to be found in roots (i eat both of them raw). Basically, collards/spinach fiber binds minerals, root fiber ferments and increases mineral absorption. roots have K and have decent amounts of folate, too, if left to germinate they will produce substantial plants. i still eat greens, but i now consider them a minor part of a healthy diet, like fish or cheese. for me, meat fruits and underground veggies are king.

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0 · December 17, 2013 at 10:34 PM

I'm not so sure - Those numbers sound about accurate but the effective insoluble fiber content *feels* like more. Some greens bind me up worse than others. For instance I had a big bowl of sauteed spinach a few weeks ago that really messed me up for the next couple days. It sucked. Greens do seem like a hit-or-miss, but they tend to bind me up more often than not...

The other thing is that I am not trying to lose weight and don't want to be "completely stuffed" on something with so few calories. For salad to be reasonable, I need a lot of olive oil... Good answer tho

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0 · December 17, 2013 at 10:31 PM

Awesome tool. Much better than the silly "oracle" thing on cronometer.com...

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2 Answers

543a65b3004bf5a51974fbdd60d666bb
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4373 · December 17, 2013 at 9:29 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.

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0 · December 17, 2013 at 11:22 PM

That is a great site. I guess it's Bakers Yeast for dinner then.

Thumbnail avatar
0 · December 17, 2013 at 10:31 PM

Awesome tool. Much better than the silly "oracle" thing on cronometer.com...

3ce6a0d24be025e2f2af534545bdd1d7
0
25992 · December 17, 2013 at 7:04 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.

B82f2515ba5a800bed018c9536f9108d
0 · December 17, 2013 at 11:12 PM

i have slowly moved from greens to roots. Agree that greens fiber is worse than those to be found in roots (i eat both of them raw). Basically, collards/spinach fiber binds minerals, root fiber ferments and increases mineral absorption. roots have K and have decent amounts of folate, too, if left to germinate they will produce substantial plants. i still eat greens, but i now consider them a minor part of a healthy diet, like fish or cheese. for me, meat fruits and underground veggies are king.

Thumbnail avatar
0 · December 17, 2013 at 10:34 PM

I'm not so sure - Those numbers sound about accurate but the effective insoluble fiber content *feels* like more. Some greens bind me up worse than others. For instance I had a big bowl of sauteed spinach a few weeks ago that really messed me up for the next couple days. It sucked. Greens do seem like a hit-or-miss, but they tend to bind me up more often than not...

The other thing is that I am not trying to lose weight and don't want to be "completely stuffed" on something with so few calories. For salad to be reasonable, I need a lot of olive oil... Good answer tho

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