Fiber queston
A very good source of fiber is flaxseed. Ground up 3 tbsp and add to your protein shake = 8 grams of fiber. Plus is has protein, magnesium, and Omega-3. One of my scientists introduced All-Bran cereal. I like the taste of All-Bran versus Fiber One. I just grab 1/2 cup every morning and either add to my yogurt or just eat it plain = 10 grams fiber, 13 grams of carbs. Keeps me very regular.
Unfortunately I rarely have shakes unless I'm in a hurry, so stirring stuff into them isn't a viable option.
I checked out All-Bran when I did my research. It has 23g total carbs with 10g fiber leaving 13g net carbs. Fiber One is 25g total carbs, 14g fiber leaving only 11 net carbs.
The issue now I guess is to decide whether I'm going to count total or net carbs. If I go with total, both of them are out! But thanks for that.
I count net carbs and it works for me I've never made my water goal ever(and never will I think) My fiber intake is minimal and when I eat regular foods it's not a problem...when I eat high protein low carb..(I have butt babies) if I high fat,med protein and low carb I'm ok-ish so maybe up your fat intake
The minimum is 20 grams per day IF you are eating 1800 calories per day. It isn't a set number, it depends on how many calories are in your diet. The formula is 14 grams of fiber per 1000 calories.
However, if you are trying to avoid constipation and stay low carb, you may need something like a daily dose of Miralax.
If you really want more fiber in your diet and to stay low carb, artichoke hearts, avocados, brussels sprouts and broccoli will help, as will nuts and seeds (watch the calories though, they add up quickly!). A little higher carb will get you Chobani Simply 100 yogurt, Oikos Triple Zero yogurt, and berries such as raspberries, blackberries, and strawberries.
For constipation, if you are allowed, black coffee can be great, and exercise is important too.
Good luck!
Well that might be part of the problem. I stay between 600-700 calories a day because I'm still in weight loss so based on 14g/1000 I only need to get 8-10 per day! That makes a huge difference!! Ty so much for the info!
Also I know I need more fat in my diet so I'm definitely adding more avocados, which I adore. That should help as well.
Milege will vary with that estimate. Back when I was at or under 800 cals, I still needed over 30g of fiber. For sure I am a higher need type in that department, but perhaps start at that lower number. If it works stay with it, but if not you might need to up it a bit. Colace might also help.
Surgeon: Chengelis Surgery on 12/19/2011 A little less carb eating compared to my weight loss phase loose sleever here!
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Fiber isn't JUST about avoiding constipation. It helps your cholesterol, blood sugar levels, etc.
Just because you have comfortable bowel movements doesn't mean you don't need fiber. I've been studying up on this lately cuz I'm also having a hard time getting much fiber. TMI, coffee and fatty foods (like cheese & nuts) get me going!
Here's info from a reputable source: http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
Yes, I include fiber for many reasons, it's just that my personal issue has been figuring out how much is enough, but not too much, so that I can avoid my constipation issues.
I don't plan on eliminating fiber from my diet, just trying to find the right amount. But thanks for the link, I will be checking it out!
Also, I do drink coffee every day, and I know it helps a little. I definitely need to add more fat, though. I guess my brain is still stuck in "must be low fat to lose weight." Decades of that mantra running in my head is hard to break lol
