Is there enough fiber in the Paleo Diet?

Many people are concerned about the fiber content of a grain-free diet.  We have been so convinced that wheat germ and oat bran are important health foods it worries many people to contemplate a diet without whole grains.  It is certainly true that many Americans are plagued with bad digestion and GI tract/colon problems and that most Americans do not achieve the government’s suggestion to get 20-25g of fiber per day.  While our government’s food guidelines aren’t generally something that I concern myself with, it is generally true that traditional diets provided a good supply of fiber, so I do agree it is important.  So, do we get enough fiber eating Paleo?

First of all, although for many people eating Paleo means increasing their animal protein intake we are not talking about an Atkins-style diet.  Eating Paleo doesn’t mean a steady diet of bacon and pork rinds.  It means meat, fish, eggs, nuts, seeds, FRUIT and VEGETABLES.  Fiber is the indigestable (for humans) portion of plant foods.  Yes, that includes fruit and vegetables.  If your version of Paleo-eating looks like an Atkins Week 1 you got it wrong.  Your plate should be overflowing with vegetables and get a little fruit in there if you want.

Here is the approximate fiber content, based on the carb blocks, of one of my own 9 block Paleo-Zone days:

Breakfast: 

1 block cabbage=6g fiber, 1 block onions=2g fiber, 1/2c raspberries=5g fiber.  Total=13g fiber

Lunch:

1 block lettuce=6g fiber, 1 block steamed broccoli=7g, 1 block celery=16g.  Total=29g fiber.

Supper:

1 block beets=2.5g fiber, 2 blocks beet greens=8g fiber.  Total=10.5g fiber.

That is a crazy 52.5g of fiber!  And that salad at lunch took a lot of chewing and a long time to eat.  I was more than ready to be done eating by the end.  Even if your lunch was a little skimpy on the vegetables and included a sweet potato and an apple instead of green vegetables you’d be at 11.5g fiber for lunch for a daily total of 35g of fiber.  Still way over your government’s recommendation.  Be confident that if you are doing this correctly you will get plenty of fiber.

In case you were wondering that picture is baked chicken with coconut mango sauce served with sweet potatoes and onions.