do you take fiber supplement?

keziak1

I'm in a strange situation since cutting out all the junk (tons) I was eating and switching to a low-calorie "good food" diet. I've actually developed constipation over this period. I'm eating fruit and vegetables just less food overall. It's possible that I"m not getting enough whole grain starches as I 've been cutting back on that kind of carbs.

I've never been clear about using products like Metamucil, are they for only short-term use or as a regular diet supplement?

trizzell79

Metamucil is fine to take everyday as a supplement. But I suggest chia seeds, I add 2 TBSP to my smoothie every morning. You can also sprinkle in on your cereal or salad or try chia pudding.

renley

In my opinion Metamucil is gross, Benefiber is somewhat better. Restorlax is very good. I have been taking PEG3350 for years. I put 2 heaping teaspoons to a 2 liter jug of water, I fill 4 jugs at a time, my daily water intake. It is flavourless and dissolves in seconds. Can be added to anything!! Literally! I add it to my morning smoothies, has no taste.

rufiani

have you cut out or significantly cut back on alot of the "Good" fats like coconut oil,olive oil,etc....that could bind you up pretty quick.....

as far as Metamucil i would just use it as a temporary supplement until you can get regular again then try to get back off of it

AJ_G

Well there's soluble fiber and there's insoluble fiber. Soluble fiber is mainly responsible for binding to dietary cholesterol and helping you excrete it from your body. Insoluble fiber helps aid in intestinal health including preventing constipation. If you need more insoluble fiber, I'd suggest looking into fiber one cereal. 60 calories for one serving, and 12g of insoluble fiber. It actually doesn't taste bad either.

NaomiJFoster

Sometimes. I have my fiber goal set at 30. Most of the time I get there, with fruits, vegetables, and grains.

If I find that I'm under that, I take a supplement. Personally, I like Fiberwell Vitafusion Gummies. Walgreens has a generic of it too, but I like the name brand a bit better. It's basically like eating one or two gummi bears. Two gummies is 5 grams of fiber. It's sometimes my sweet treat at night. Yum!

cdh2015

I take the weight loss management fiber gummies sometimes. They're delicious. Too bad two of them are the max per day haha

Christine_72

It doesn't matter how much fibre I get out of foods, I still have to supplement. I take magnesium oxide every night which helps tremendously.
I also take metamucil every now and then, but wouldn't use it on a regular day to day basis.

rockwind

Psyllium husk! Took into it. Just make sure to drink sufficient water when you start adding it to your food as it can dehydrate you.

keziak1

christinev297 wrote: »

It doesn't matter how much fibre I get out of foods, I still have to supplement. I take magnesium oxide every night which helps tremendously.
I also take metamucil every now and then, but wouldn't use it on a regular day to day basis.

thanks for all for replies. I have never heard of magnesium oxide. Is that available as a tablet?

Christine_72

keziak1 wrote: »

christinev297 wrote: »

It doesn't matter how much fibre I get out of foods, I still have to supplement. I take magnesium oxide every night which helps tremendously.
I also take metamucil every now and then, but wouldn't use it on a regular day to day basis.

thanks for all for replies. I have never heard of magnesium oxide. Is that available as a tablet?

yes it is. Any health food shop sells them. I have tried alot of stuff, and the magnesium oxide is the only thing that has consistently worked.

my doctor once warned me against using metamucil everyday. But I can't flippan remember why

Kalikel

I refuse to pay extra for something I can eat, so I don't take the supplements.

Lots of people do, though! They all seem to do well and many swear by them.

Sabine_Stroehm

christinev297 wrote: »

It doesn't matter how much fibre I get out of foods, I still have to supplement. I take magnesium oxide every night which helps tremendously.
I also take metamucil every now and then, but wouldn't use it on a regular day to day basis.

Yep. I eat a ton of vegetables and very little "junk". For me a magnesium supplement (I prefer citrate) is the key. Also helps with sleep. Just don't over do it. A little goes a long way. (Think: "milk of magnesia")

ETA: you can get magnesium anywhere... target, walgreens, amazon...

Psychgrrl

I put benefiber in my smoothies sometimes. I eat flax and chia seeds and veggies and beans. But overall, I do a good job with fiber (hello: double fiber bread!).

Sabine_Stroehm

Psychgrrl wrote: »

I put benefiber in my smoothies sometimes. I eat flax and chia seeds and veggies and beans. But overall, I do a good job with fiber (hello: double fiber bread!).

This is how everyone is different. Double fiber bread would block me up terribly.

Christine_72

Sabine_Stroehm wrote: »

christinev297 wrote: »

It doesn't matter how much fibre I get out of foods, I still have to supplement. I take magnesium oxide every night which helps tremendously.
I also take metamucil every now and then, but wouldn't use it on a regular day to day basis.

Yep. I eat a ton of vegetables and very little "junk". For me a magnesium supplement (I prefer citrate) is the key. Also helps with sleep. Just don't over do it. A little goes a long way. (Think: "milk of magnesia")

ETA: you can get magnesium anywhere... target, walgreens, amazon...

unfortunately here in Australia, most decent supplements are limited to health food stores

sis229

You should be drinking half your body weight in water. This should help with the constipation. Also, the majority of your meals should be fruits and/or vegetables. Cut down on breads and pastas. http://rawfoodmealplanner.com/category/meal-plans/

MrsWayneWV

I have a couple suggestions for you. Definitely increase your water consumption. A glass of water just after you get up in the mornings will help activate your complete digestive system, which includes your bowels. Keep a bottle of water by the bed if, like me, you don't go to the kitchen first thing in the morning.

I take sugar-free Meta-mucil Muti-Health Fiber most mornings in place of a morning snack. It is 100% psyllium husk. The directions call for 1 tsp in an 8 ounce glass. I take a couple drinks from a bottle of water then add it, so it is more diluted. This does a couple things. It gives me the fiber, plus I'm drinking more water.

Walking may also help you find some relief. Walking can help your entire system work better. Also look into probiotics, whether capsules or naturally through things like active culture yogurts.

keziak1

Thank you for all the information. I do drink a good bit but maybe not enough. I have chia but haven't been eating salads lately; need to get back to that. And I definitely should be walking anyway! Just haven't made it a routine.

I remembered that I have a couple of boxes of Gnu Bars so I had one last night. They supposedly have half your daily requirement for fiber.

ithrowconfetti

Do try to bump up your fat intake, as much as your calorie deficit will allow. Avocados, eggs, fatty fish, peanut butter, poultry with skin, et cetera. These contain oils and fats that can benefit you. And too much fibre can also cause constipation. I've generally experienced better relief with soluble fibre as opposed to insoluble fibre for constipation, for some reason. Psyllium husks have worked well for me in the past too. Do remember to drink adequate water (a whole lot more) if you're going to use a fibre supplement. Good luck, OP!

rosebette

I have the same problem as OP. The healthier I eat, the more constipated I become. I also take a fiber supplement daily. By the way, Metamucil is just psyllium; it's not a laxative, so it won't hurt you if you take it daily. I think I have two problems -- I don't drink enough water, so I especially have trouble in dry seasons -- summer when I perspire a lot and winter, when the weather is just really dry and I tend to drink less during workouts because I don't sweat. Also, I tend to get back on track if I eat fat. My husband made me bacon and eggs for breakfast and I'm hoping for results. Two strips of bacon is only 80 calories, so if you're not a vegetarian, it's pretty easy to fit into your macros.

SingRunTing

I try to get to my fiber goal through my food, but some days I come up short. I do take a supplement (chewables, they aren't that bad either) on those days that I'm really short.

nomoredoughnuts

It takes a little while for your body to adjust. Just make sure you don't cut out on good fats from your diet.

It happens to a lot of people when they reduce their carb intake, they either have diarrhoea or constipation until they are used to their new diet.

TopazCutie

Constipation is very normal when changing your diet drastically. Especially when you add more fruits and vegetables, all the extra fibre makes you constipated (weird huh!). It will pass in about a week or so. Then once it passes, you will be very regular. Just hang in there and don't turn to fibre supplements yet. At most, buy a box of All Bran buds and sprinkle on yogurt along with some high protein granola. Makes a great high fibre snack!

Liftng4Lis

magnesium citrate.

Sabine_Stroehm

christinev297 wrote: »

Sabine_Stroehm wrote: »

christinev297 wrote: »

It doesn't matter how much fibre I get out of foods, I still have to supplement. I take magnesium oxide every night which helps tremendously.
I also take metamucil every now and then, but wouldn't use it on a regular day to day basis.

Yep. I eat a ton of vegetables and very little "junk". For me a magnesium supplement (I prefer citrate) is the key. Also helps with sleep. Just don't over do it. A little goes a long way. (Think: "milk of magnesia")

ETA: you can get magnesium anywhere... target, walgreens, amazon...

unfortunately here in Australia, most decent supplements are limited to health food stores

Ah yes, there's that. That's unfortunate. You probably pay quite a bit for it at a health food store.

The_GingerBeard_Man

The best snack to help me get to my fiber goals are quest bars. They are an amazing source of protein and fiber, plus they taste great.

elphie754

The_GingerBeard_Man wrote: »

The best snack to help me get to my fiber goals are quest bars. They are an amazing source of protein and fiber, plus they taste great.

I too have been eating these but honestly can't really say I like them. I may switch to the powder.

elphie754

On a totally different note: just curious but does anyone else see a gate with a keyhole over one of the posts in this thread?

Oh and I forgot to mention this in my reply: do you take any probiotics? I have found that about 30 mins after I take them I have a BM. Not sure if coincidence or not but it might be worth a try.

keziak1

By probiotics what do you mean, something besides yogurt?

sanrpn12

I second psyllium husk. I get it in powder form (ground up) at super suppliments for $7. Take a heaping tablespoon mixed with a liquid and drink fast (it starts to solidify quickly). Take it every day and it helps keep thing both regular and very, very clean