Increase fiber intake without increasing carbs?
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FireVixen_Fayth
Posts: 154 Member
So I'm not. Getting enough fiber and I know it, sometimes painfully.. I need to know how to increase my fiber levels without increasing my carbs. I've looked at fiber supplements and they have a few carbs if not more in them. Any other way?
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Replies
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Fiber is a subset of carbs, just like sugar is. So it would be the same as asking how to get more sugar in your diet without more carbs.3
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Psyllium husk?1
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So basically I can't then? Unless this psyllium husk is the key.
Edit nope, it has 8g. I would be better off with fiber powder.1 -
Do you do net carbs? Avocado is 1.8 gm net carbs per 100 gm (approx), and I'd venture much tastier than psyllium husks or fibre powder.1
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I don't think mfp tracks net carbs so no.0
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veggies like zucchini, mushrooms, celery1
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Fiber is carbs, as far as i know you can't get one without the other. All you can do is swap out the carbs you're currently eating for carbs with a higher fiber content.5
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Fibrous vegetables are probably your best bang for your buck. Still carbs, but that's because fibre is a carb. Things like spinach, kale, chard, leeks, cabbage, cauliflower, broccoli, onions, etc.1
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The problem is I don't want to go above 20g of carbs at all and that doesn't leave much room to get the amount of fiber I should.9
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FireVixen_Fayth wrote: »The problem is I don't want to go above 20g of carbs at all and that doesn't leave much room to get the amount of fiber I should.
If you are following keto (I presume, based on the 20g), then that would be 20g of NET carbs. For net carbs, you subtract your fibre from your total carb count.
For example, if you eat 100g of broccoli, there is 7g of carbs, but 3g of fibre, so it's only 4g of net carbs.11 -
Ah alright. Why doesn't mfp do this then?0
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It's been explained in a lot of different threads, but basically because some countries already have net carbs listed and it would screw that up if it was programmed into the app to subtract fiber from carbs. It is actually very easy to subtract fiber grams from carb grams. It just takes a few seconds.3
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FireVixen_Fayth wrote: »Ah alright. Why doesn't mfp do this then?
Because not every one goes by net carbs and some countries labels already have net carbs.7 -
Alright thy makes sense. Thank you all0
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FireVixen_Fayth wrote: »The problem is I don't want to go above 20g of carbs at all and that doesn't leave much room to get the amount of fiber I should.
20g seems very low even for keto. The UK limit for T2 diabetics on a low carb diet is 30g a day, and even thats's only for twelve weeks initially. If there's no medical reason for having only 20g a day maybe you could consider raising your carb intake slightly, which would naturally add a bit more fibre to your diet.1 -
I run everything by my nutritionist and pcp before doing anything and they told me it's okay so I dunno.1
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FireVixen_Fayth wrote: »So I'm not. Getting enough fiber and I know it, sometimes painfully.. I need to know how to increase my fiber levels without increasing my carbs. I've looked at fiber supplements and they have a few carbs if not more in them. Any other way?
Exchange high fiber foods for low fiber foods but keep your carbs at whatever your macro is set to.
Eat more legumes, that is usually a great way to get fiber in.0 -
FireVixen_Fayth wrote: »I run everything by my nutritionist and pcp before doing anything and they told me it's okay so I dunno.
Saying it's OK is very different from saying it's necessary.
If you want to do keto, I'm not trying to argue you out of it. But if it's causing you problems (and "painful" problems at that), and it's not medically necessary for you (e.g., as a regimen to reduce seizures), you might want to think about whether whatever reasons you have for doing it outweigh the downside that you're experiencing.7 -
FireVixen_Fayth wrote: »I run everything by my nutritionist and pcp before doing anything and they told me it's okay so I dunno.
I'd ditch the nutritionist and find a dietician instead as they are much more highly qualified unless of course your nutritionist actually has uni qualifications.7 -
Lillymoo01 wrote: »FireVixen_Fayth wrote: »I run everything by my nutritionist and pcp before doing anything and they told me it's okay so I dunno.
I'd ditch the nutritionist and find a dietician instead as they are much more highly qualified unless of course your nutritionist actually has uni qualifications.
Registered Dietitians are now being offered the option of using either "RD" or "RDN" these days upon being accredited. RDN stands for Registered Dietitian Nutritionist and frequently shorten it to Nutritionist. Same accreditation, different way to designate it. Can make things a bit more confusing because every RD is a nutritionist but not every nutritionist is an RD.
When seeking out an expert for nutritional advice, look for the Registered part. Since it appears to have been a referral from OP's pcp my guess is that this is someone registered2
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