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Balancing Fiber and Protein
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ekillefer907
Posts: 1 Member
Hi all, Im looking to add more protein to my diet but I’m afraid of not being able to go to the bathroom so I want to make sure I’m balancing my fiber intake. What are some suggestions for food that are high in fiber?
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Replies
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Beans/legumes/pulses offer a good balance of protein and fiber.
More generally, whole plant foods are the place to get your fiber.
It's a good idea to increase your fiber intake slowly.0 -
You could just increase your plant protein which has fiber attached, that's a real popular dietary choice these days and suspect you'll get a lot of likes as well. The big problem with gut health is refined carbs and sugars which promote a gut health that leans towards biome overgrowth that is very detrimental so if your replace some ultra processed foods with more whole plant food you should experience an improvement in gut health once the trillions of bacteria kill off those unwanted ones and repopulate but just keep in mind that that transition can also cause some gut issues so just keep going, it should clear up if that is something a person is experiencing. Of course glycation and inflammation is real but never talked about and for good reason in this day and age but you might want to do a deep dive just for your personal enjoyment and education.
When I switched to the ketogenic diet which is basically higher in animal protein and fat and have much less overall fiber than conventional diets that has totally cleared up my IBS type symptoms, bloating, gas and my lifetime problem with constipation, none of that happens to me now and it's been a decade. This experience I've found also bears out in the literature as well, and people on the carnivore diet, which is basically the most extreme ketogenic diet have an almost 100% improvement in gut health and it's associated problems. Animal protein is broken down into amino acids and absorbed primarily in the small intestine. By the time it reaches the cecum, there’s generally little to no protein left, just a liquid which is mostly absorbed leaving a very small deposit which is mostly bacteria in the toilet. Fiber is becoming a religion from what I can tell.0 -
I’ll give a counter view to @neanderthin - which just highlights that we are all different and need to work with our own bodies. I eat high carb and not too much fat, as my digestion just cannot cope with higher fat. I also get a fair amount of protein: I could defo do better.
For protein I prefer white fish, lean meat and chicken, I eat a fair amount of Greek yoghurt and drink skimmed milk. I eat a fair amount of whole vegetables including legumes (peas, beans), whole potatoes (fibre in the skins) - both ordinary and sweet, cabbage, carrots and other root veg. I eat a couple of portions of fruit most days.
For good gut health you do need fats, and sometimes a low fat diet can cause constipation. If I’m looking too low on fat I’ll go for salmon with the skin, nuts and seeds and avocados (those are less likely to cause me digestive issues). I also love sourdough dipped in olive oil.
The key in increasing any macro is to do it gradually. A big increase in protein or fibre is likely to cause issues, so you need to gradually increase. What food mix works best for you will be personal - just change gradually!2 -
Best place to get a lot of fiber without adding calories is VEGGIES! Cucumbers, celery, lettuce, etc - all you low cal hard veggies will have a lot of fiber. Agree with above, add fiber slowly or else your gut won't like you.
Also, I like to use Carb Cutter tortillas - they have 14 gm of fiber and only 60 calories for a large tortilla. I'll use this for a breakfast taco (cheese, turkey meat or an egg and the tortilla) instead of bread sometiems.0 -
I add chia seeds to my food to up my fiber.0
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