How to increase fiber on Low Carb

[Jenny65]

I have gone from having at least 6 movements a day (up to 12) pre diabetes (IBS sufferer) to one very strained one a week, it actually makes tears come to my eyes and the only other time I have been this bad was when I was on painkillers for a broken leg (didnt go for 2weeks!)

Anyway sorry if thats too much information, but my question is, my diet is full of fibre in the form of veg and I am still even having porridge some mornings but on Nutra check my average intake is 20grams a day, and needs to be 25 for a female.

Can anyone recomend a quick and easy addition to my daily meals or can I take fibregel? Not sure if diabetics can take that. I am awake with stomach ache, and scared to go because I could basically sit there for an hour and nothing happen - any tips appreciated, this is a new problem to me, I have always had the opposite all my life.

 

[Eddy Edson]

Chia seeds (and other seeds).

Avocado.

But keep an eye on the calories.

 

[Jenny65]

Chia seeds (and other seeds).

Avocado.

But keep an eye on the calories.

you see that is the problem, every day now I am very close to my calorie limit, today I went over by 50 calories, all protein, veg and low carb meals. I worked out I couldnt have nuts as they were too many calories so is there something low calorie, low carb and high fibre, maybe I can eat cotton wool 🙂

 

[Jenny65]

A glass of wine helps, but I only have a glass at the weekend which triggers my one movement the following morning each week.

 

[Eddy Edson]

you see that is the problem, every day now I am very close to my calorie limit, today I went over by 50 calories, all protein, veg and low carb meals. I worked out I couldnt have nuts as they were too many calories so is there something low calorie, low carb and high fibre, maybe I can eat cotton wool 🙂

Psyllium supplement, I guess. (I don't have any experience with it myself.)

 

[Felinia]

Fybogel morning and evening. 5 cals and 1gm carb per sachet. Been taking it for 25 years for Diverticulitis on prescription and it keeps me loose enough. Takes up to 2 weeks to be working effectively - it's not a quick fix

 

[Drummer]

Are you drinking enough?
I don't bother with fibre, but I know that it requires a high water intake or it can set very hard, and that can be dangerous and require an enema to soften and remove it.
I don't need to eliminate much, as what I eat is high in nutrition, but what is left after digestion is not at all difficult to get rid of.

 

[Leadinglights]

I would have thought it more important to get your bowel issue sorted than the extra few calories.
Something like Keto Hana granola is low carb high fibre, a bit pricy though.

 

[harbottle]

I find peanuts/almonds get things moving, sometimes a bit too much - and you have to watch out the for the calories.

 

[Eddy Edson]

I find peanuts/almonds get things moving, sometimes a bit too much - and you have to watch out the for the calories.

Also the satfats with peanuts ... made a noticeable difference to LDL for me.

 

[barrym]

I find Greek style yoghurt (natural NOT low fat) keeps the bacteria happy. I go mad on it for a week, then cut back.

 

[harbottle]

Also the satfats with peanuts ... made a noticeable difference to LDL for me.

Mine actually went down when I started eating more nuts (And other fats).

 

[Eddy Edson]

Mine actually went down when I started eating more nuts (And other fats).

Peanuts have a higher proportion of saturated fats than eg almonds. But lower proportion than a bunch of other things. Obviously, the effect depends on what you replace with what, not foods in isolation.

 

[rebrascora]

I use a mixture of psyllium husk (the active ingredient in Fibogel) and chia seeds and my bowel movements have never been better my whole life, but can sympathize as when I first started low carb I had similar problems, before I started my current routine with a home made fibre drink in the morning. I also sprinkle and mix some psyllium husk into my yoghurt and berries and seeds on a morning to thicken it up and mixed some in with my grated apple, cheese and seeds topping for my salad yesterday. You can also put it in soups and stews to thicken them and low carb cake/muffin mixture....Doesn't taste of anything and I would be surprised if there are any calories to speak of.
I also believe that these soluble fibre sources may be good for lowering cholesterol and are why my levels are reducing despite eating a high fat diet. I too would encourage you not to worry about the few extra calories in chia seeds for the big advantages of them.... They are a good source of Omega 3 Fatty Acids as well as the fibre benefit.

 

[Eddy Edson]

I also believe that these soluble fibre sources may be good for lowering cholesterol

This is definitely the case, from all the studies. The effect is way less than statins, but personally, the large amount of fibre I eat (75g - 90g per day) has been a contributor to keeping my LDL-C at 1.0 mmol/l.