Good sources of fibre/fiber needed

[angenoir]

Hi Ladies

I am trying to loose 25 pounds that always seem to creep up on me. And this time I am trying to do it slow and steady and keep it off.
I am doing a high protein low carb diet. I aim for about 97gm of protein per day. So far so good. I am already feeling a lot more energy and I don't feel hungry at all during the day. I have also cut out all sodas and most coffee.
One of my meals is a meal replacement with a protein shake.
I am also drinking about 1.5 - 2L of water each day

The only problem so far seems to be some weird constipation type symptoms. I eat my veggies each day but I still have a bloated-ish feeling. I think I need more fibre.

Can you please give me ideas of food or sources of fibre that are low in calories and carbs and also easy to find and prepare?

TIA

[My-Foolish-Heart]

Fiber One Cereal is a great option. I eat the bran variety which has almost 30 grams of fiber in 3/4 cups.

[~~HoneyComb~~]

Chia Seeds and Psyllium Husk Powder are great sources of low carb fiber, especially since you're on a low carb diet.

[angenoir]

Thanks Ladies. I will try to check these out from the health food store where I live. Its not always so easy to get some products here as they have different names, brands, and regulations about selling stuff.

[angenoir]

Chia Seeds and Psyllium Husk Powder are great sources of low carb fiber, especially since you're on a low carb diet.

How do you use these? Do you just add them to your shakes?

[~~HoneyComb~~]

How do you use these? Do you just add them to your shakes?

You can add them to shakes :yep: I add mine to Sobe Zero Water -- 2 scoops of Chia Seeds & One teaspoon of Psyllium Powder--mix well for a minute and drink.

I'm on a lower carb diet too, and I can attest to the fact that these products work well--I have no problems with being regular.

[PrincessScorpion]

Fiber One Cereal is a great option. I eat the bran variety which has almost 30 grams of fiber in 3/4 cups.




This has sugar and high fructose corn syrup in it.

[angenoir]

You can add them to shakes :yep: I add mine to Sobe Zero Water -- 2 scoops of Chia Seeds & One teaspoon of Psyllium Powder--mix well for a minute and drink.

I'm on a lower carb diet too, and I can attest to the fact that these products work well--I have no problems with being regular.

Thanks for clarifying that!

How is your weightloss coming? Have you seen much progress? How much do you have to loose?
I usually yo-yo alot when I loose too fast and this time I am trying something steady but sustainable. I am just on day 3 of a fresh start.

My only other complaints:
- I crave sugar (though I have been successful warding it off so far)
- With so much water drinking I do a gazillion trips to the bathroom and feel a bit water-logged :ohwell: I hope it gets better as my body gets used to this.

[tocktick]

If you're going to the bathroom too much, space your water out a bit more. I also heard adding a pinch of sea salt to water (not enough so that it has a taste) helps a bit.

I get fibre from beans like red kidney and black eye beans. However, I mainly get my fibre from vegetables. I have them pretty much at every meal, including breakfast. That tends to be 1 egg and 2 egg whites mixed with spinach, black pepper and some other spice like paprika or cayenne. Once cooked, I add some salsa on top (because truthfully I hate spinach unless the flavour is masked). Sometimes, I have 1-2 vegetarian sausages along side this. Iirc there's about 1.5 - 2g fibre in each.

Avocados also have a lot of fibre. The actual net carbs are pretty low. Raw nuts and organic peanut butter (mine just has nut, palm oil and salt...no added sugar) contain some fibre too.

I average about 80-100g of carbs - the net carbs from food are probably around 50 - 75g. I tend to have a sweet potato after workouts though. I feel it's worth mentioning because I could easily replace those 3-4g of fibre with another lower carb food if I wanted to. Outside of Atkins, my intake is still low-carb. Anyway, without that my total carbs would be probably under 60g. I agree with HoneyComb that fibre supplements are a good idea for lower-carb diets.

[shunemite]

Fruit: black berries!

[~~HoneyComb~~]

Thanks for clarifying that!

How is your weightloss coming? Since April/May of this year I've lost over 10 lbs and I'm currently trying to maintain my weight & lose a little bit of fat on my abs Have you seen much progress? Not only have I seen progress, but I feel so much better--not weighed down, sluggish, and battling cravings like I used to How much do you have to loose? I have no more to lose--I weighed about 138 in the beginning of my journey and I currently flucuate between 125-127--I'm just concentrating on eating clean and toning up my body
I usually yo-yo alot when I loose too fast and this time I am trying something steady but sustainable. I am just on day 3 of a fresh start.

My only other complaints:
- I crave sugar (though I have been successful warding it off so far) What's been working for me is making sure I include protein, veggies and healthy fats in my diet. I also eat a few tbsp of Almond butter, I drink a couple of protein shakes a day (Jay Robb Chocolate) you can mix your protein powders with either Unsweetened Hemp Milk or Unsweetened Chocolate or Vanilla Almond Milk, or Unsweetened Rice Milk--whatever your preference, and when my cravings are really great I'll add some low sugar fruits.

Also have you tried some of the sugar substitutes--Stevia, Xylitol (may cause diarrhea or bloating if you have a sensitive stomach but tastes just like sugar) or Erythinol (Is better on the stomach than Xylitol and it tastes like sugar), but these products don't have the carbs/calories like sugar--you can buy these at your local Health Food Store. I stay away from artificial sweeteners like Aspartame, Sweet N Low, etc.

- With so much water drinking I do a gazillion trips to the bathroom and feel a bit water-logged :ohwell: I hope it gets better as my body gets used to this.

Your body should get use to the increase in water--I drink about 8-9 glasses of water a day (about 2 liters); I can't do any more than that or I will fill water logged.



My answers are in red.

[Mini mimi]

raisins and raw nuts

[angenoir]

My answers are in red.

Thanks so much!

[A.Marie]

Chia Seeds :yep: