Fibre worries - help needed!

Kelbelle30
Kelbelle30 Posts: 32 Member
in Food and Nutrition
Hi all,

I'm cutting my carbs again, as I've found it works and I feel better without all that bread and pasta.

However, as you'll see from my diary, I routinely go up to 200% on the recommended fibre intake as I'm munching vegetables and seeds and things. Result, I have days of bloating and up to 7lb weight gain!

Your advice would be gratefully received on what I can eat instead of fibre rich stuff - I'm lactose intolerent so yogurts are a no-go, but I am trying to up my protein!

Thanks,

KM

Replies

  • BerryH
    BerryH Posts: 4,698 Member
    I also get hugely bloated and constipated when I eat tons of fruit and veg. For me, it's down to too low fat, and incorporating some good fats (olive oil, avocados, nuts etc.) makes all the difference. Good luck!
  • chymerra
    chymerra Posts: 212
    eating too much of anything isn't good for you; you can eat carbs just reduce your ratio of them from a typical 30% to maybe a 20 or 15%. this will help you balance everything out.

    drink LOTS of water if your fiber content is high.
  • byHISstrength
    byHISstrength Posts: 984 Member
    You may be OK to have yogurt. My husband is HIGHLY lactose intolerant, but he is fine with eating yogurt. He has one everyday with his lunch.
  • Missjulesdid
    Missjulesdid Posts: 1,444 Member
    When you first increase your fiber, your body can get bloated, etc, but after a few weeks it gets used to it and things should return to normal. Drink lots of extra water to help this.

    Also, personally, I have issues with raw broccoli and cauliflower.. it's not the fiber in them because fiber from other sources isn't an issue.. but raw broccoli and cauliflower can leave me really bloated and gassy.
  • thisisme13
    thisisme13 Posts: 150
    Are you increasing how much water you drink when you increase your fiber? Too much fiber and not enough water can stop things. Also, how much fat are you getting in your diet? I find with an increase of fiber and not increasing my fat intake and water intake I can get bloated.

    Maybe try taking a probiotic? I find that helps too.

    If you are lactose intolerant but want some extra protein, I believe you should be able to get lactose free yogurts... if not maybe look into the Vegan varieties? I believe those are lactose free. A vegan greek yogurt will help increase your protein as well.

    I agree with the poster who mentioned lowering your carbs. Slowly lower them from what you were eating. Don't do a quick change as too quick of a change can cause issues as you are experiencing. Increasing fiber needs to be done slowly so your body can get used to it.
  • RachyLovesRattys
    RachyLovesRattys Posts: 143 Member
    I definitely agree that the water alone may be a culprit.

    To precede this- I'm known by my friends as a "fiber fiend" and I think it's one of the most important things the American Diet is lacking! If you consume the recommended 25-35 grams of fiber a day- you can "cancel" about 200 calories minimum out of your diet---which is fabulous. Also, not to be TMI, but nobody in America has healthy BM's anymore!

    Also, which type of fiber are you consuming?? If it's a lot of insoluble fiber, you may want to see if you can find a more balanced ratio of insoluble/soluble fiber to help ease it through your body. The soluble dissolves somewhat in your body, whereas the insoluble comes as a huge chunk and moves through like that.

    My boyfriend once ended up in the hospital thinking his colon exploded because he had a ton of fiber 2 days before and never drank enough water to get it out. 3 Doctors and a CAT scan later---they told him he just had to poop. Seriously.

    A few bottles of water later....no blockage. People usually have this problem with increasing their fiber (also some vegetables are really "gassy" and they will always make you bloated to some extent- for this i'd recommend Digestive Enyzymes or Beano)

    Add a full 8oz of water for each 3-5 grams of fiber you consume- this may mean you're drinking 12-13 glasses of water a day- which feels insane but is what's necessary. Even more- perhaps 15 a day, may be better initially to get it out of you. Just make sure they're spread throughout the day and not all at once and that you have enough electrolytes so you're not treading dreaded hypoatremia territory.

    If that really doesn't work- I'd def agree with the probiotic. They "eat" the fiber you consume in your gut and use it as fuel for a healthy tummy colony.

    And as far as protein sources- my fave is always hemp protein because of the high tolerability, omega-3's, and...you guessed it...FIBER :)

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