Fiber! Show me your food diaries!

sparklyhippos · February 2015

Hi there, my name is Meg.

I have been casually using MFP for a while now, just to keep myself in check with calories for the most part.

I have chronic constipation.. It's gotten to be an obsession at this point since I used to be extremely regular, until it hit me after a 7-day alcoholic drinking binge, and now I am hardly ever able to use the washroom with success. 3 years later I am completely fed up. I'm nauseous over feeling full all the time while drinking 8-10 cups of water a day and eating fruits and vegetables galore, just to have it all sit there. I'm not sure where to go from here.

Anyway, the point of my post is because I want to see your food journals! If there is anyone out there who gets their 25-35g of fiber a day, and tracks it here? I would love to take a look to see what foods you're eating to get your fiber, as I'm not getting even 20g and I'm not sure what I'm doing wrong. I think I need to start basing my diet off of fiber needs as opposed to caloric for a while, but I need some ideas!

Please let me know if your food journal is public, and if you track your fiber. I would love to take a look

Also if you have any other words of advise, it would be much appreciated

Thanks guys!

~ Meg.

suntomoon · February 2015

Hi Meg
I empathize w your troubles. I would also guess that your food journal doesnt have any healthy fats in it and I have been hit w chronic issues since a kid - and now just fine! My diet doesnt have Any carbs (no bread, wheat or grain) and only goat cheese (as dairy) but mostly green veg and protein. Fibre is a supplement (i have different one evry 3 days) as well as chia, kale, flaxmeal, almonds etc. And you might want to check with your MD since it "suddenly" came on. Good luck.

nickatine · February 2015

dried apricots and strong coffee, have a salad with a talblespoon of olive oil, get yourself some magnesium citrate.

sparklyhippos · February 2015

Sunto, you say you have a fibre supplement every 3 days.. What do you take?
As well, what "healthy fats" are you referring to? I fry my fish and vegetables in coconut oil.
I avoid dairy almost completely (other than coffee creamer and some goat cheese, the occasional cream in a coffee) and mostly avoid grains other than the occasional rice-based thing as well as some wild or brown rice.
I have been thinking about trying flax seeds but not sure what to do with it.

Nickatine, do you recommend taking magnesium citrate each day? I did for about a month straight but didn't find it made a difference. And I do eat dried fruit.

I really appreciate the responses ^^ I would love to get to the bottom of this.

jadumz · February 2015

A weird one, but, calcium tablets make me poop! And coffee, within seconds hahaha

keeponlaughing · February 2015

My diary is open, I eat vegetarian and my "movements" are very regular.

nickatine · February 2015

U should look into a supplement called, Natural calm. U will sleep like a baby and poop like clockwork if taken nightly. It is powdered mag citrate supplement.

wizzybeth · February 2015

I do think it would make sense to talk to a doctor or even a dietician since this has been going on so long.

haildodger · February 2015

Feel free to check my diary out; it's public. My fiber is usually quite high. I would say that 25 grams is enough though. The only other advice I would offer is to drink water, as it binds with the fiber to help it do it's job, but you said you're already doing that.

Sandcastles61 · February 2015

Flax seed is a good alternative in conjunction with lots of water and leafy greens. It's super inexpensive to get a small scoop in the natural food aisle bins, then store it in an airtight container. Grind a little and sprinkle it on your salad, oatmeal, soup, stir it into sauce or what have you. If you don't have a grinder you can sprinkle it in whole as well but they say ground is more effective. It has no flavor so you don't really notice. My doctor had me start using it when I was pregnant, and now I always have some in the kitchen. Good luck

cw106 · February 2015

wizzybeth wrote: »

I do think it would make sense to talk to a doctor or even a dietician since this has been going on so long.

+1.
i am prescribed both fybogel and moviecol to help with problem by doc.
soup,wholemeal bread,veggies and fruit fill the rest of my 30+ g daily.

janupshaw · February 2015

I'll open my diary, I almost always meet my fiber intake goal.

RodaRose · February 2015

I have about 70 grams of fiber a day because I mostly eat a plant based diet of beans and lentils.
The doc told me to get some probiotics and some magnesium oxide. If you do not have a doctor you can easily see, check with a pharmacist.

sparklyhippos · February 2015

Thank you Nickatine, I will definitely be investing in some magnesium citrate.
Thank you Sandcastle, I found some flax in my cupboard actually! I bought it last year, hopefully it's still good. I'm going to try some in my cereal right now!
Janup, I appreciate you opening your diary

Thank you!
RodaRose I am shocked and awed by the fact that you get 70grams of fibre a day.. Do you mind if I friend request you so I can see your diary?

To everyone that is saying to see my doctor, I have and she says just lots of water and fibre. Roda, good idea to speak to a pharmacist.

I really appreciate everyone's responses, this was a very positive first post on MFP

I've actually been making a point to get at least my 25g and it's working :P For the first time in a longg time so I'm thrilled!

Laurend224 · February 2015

My diary is public and I track fiber. I met or exceeded my fiber intake on 21 of the last 30 days. Feel free to look.

kimw91 · February 2015

I almost always go over my fiber recommendation, even on a day as today where I haven't eaten any carbs apart from the ones from fruit and veg and such (so by that I mean no bread/pasta/rice etc.). My diary is open, feel free to have a look

Zomoniac · February 2015

Psyllium husk. Looks and tastes like sawdust but it works.

earlnabby · February 2015

My diary is open and I track fiber. I average around 40 g daily. The biggest help for me going over the 25 g minimum (for women) is an afternoon snack of a Quest bar. Lots of fiber in those things!

If I do feel a bit backed up, my favorite "treatment" is a handful of nuts, almonds especially. Lots of fiber and healthy fat to move things along.

asdowe13 · February 2015

I get on average 15-18g of fiber and poop 2-3 times a day. If I get anymore than that I bind up and may poop once that day (if I'm lucky). So now I try to maintain my 15-18g/day

asdowe13 · February 2015

Why aren't you tracking fat?

I would stop tracking sugar (sugar=carb) and track Fat.

Protein and Fat are the two major macronutrients you should track and should be treated as minimums.

earlnabby · February 2015

adowe wrote: »

Why aren't you tracking fat?

I would stop tracking sugar (sugar=carb) and track Fat.

Protein and Fat are the two major macronutrients you should track and should be treated as minimums.

I agree. You need to track fat and get a minimum of 20% of your daily calories from fat (20-35% is the recommended range). The intestinal tract needs the 3 "F"'s in order to function properly: fluids, fiber, AND fat.

earlnabby · February 2015

Sorry, double post.

hilbertraum · February 2015

OP, you may be one of the "lucky" few where it would be better to eat a low-fiber diet instead of high-fiber for this issue.

Personally, I've been miserable over the past 3 months after upping my fiber to 30-35 grams per day, so now I'm going the other direction and trying to keep it between 15-20. Can't say if it is helped tremendously yet as it has only been a day or two, but at least I don't have the horrible cramping and bloating anymore!

I can't vouch for this website, but this article about the problem made a lightbulb go off in my head:

http://modernhealthmonk.com/low-fiber-diet/

illyich · February 2015

My diary is open. 40g fiber yesterday. Gonna be a great day here in a few hours.

amyegillespie · February 2015

Have you ever tried Quest Bars? They're not exactly the "cleanest" snack, but they do have 20g. of fiber -- or so they say. But hey, even if it's half that, it helps!

suntomoon · February 2015

I grind up the flaxseed (otherwise it just comes out like it went in) so that you get the benefit of the oils. I change up my fibre every 3 days as the body gets used to whatever you are doing. So from the vitamin section: fibre clear, clear fibre, ground flaxmeal or flax seeds, grapefruit pectin, metamucil, etc. Many use psyillium but I recently read that its a clumping action (think kitty litter) so not quite as good as other sorts.

I follow the PCFF (protein, carb((veg!!)), fat and fibre) for every meal so I am getting everything I need at each eating. The only exception is if I make some veggie smoothie in my blender - I have to add nuts and chia to balance it to PCFF.

PeachyCarol · February 2015

My diary is open and I track fiber.

OP, have you tried taking a magnesium complex supplement? I was chronically constipated for years thanks to a sluggish thyroid. My neurologist put me on magnesium for migraines (800 mg daily), and it made a big difference for me.

jadumz · February 2015

mamapeach910 wrote: »

My diary is open and I track fiber.

OP, have you tried taking a magnesium complex supplement? I was chronically constipated for years thanks to a sluggish thyroid. My neurologist put me on magnesium for migraines (800 mg daily), and it made a big difference for me.

Oh that makes sense why my calcium tablets make me go! They had magnesium with them to help absorb the calcium!

livingleanlivingclean · February 2015

I get 40-50g of fiber most days, mainly from vegies and fruit, some coconut flour, and nuts/nut butters plus a little grain.

I used to have issues from too much fiber, so I often have to restrict the amount of vegies I eat to avoid getting too much.

I find coffee (on its own or blended with coconut oil) works a treat, as does magnesium (taking more than suggested isn't a bad idea..), and getting enough fat as well as fiber. I personally wouldn't use quest bars for fiber (unless you just want to make your numbers look better)

gainer39911 · February 2015

Some suggestions. Have the cereal with raspberries for breakfast, the spinach salad for lunch, and an apple and banana for snacks, and you've got your 30 g of fiber for the day:

Kellogs Bran Buds: 20 g fiber/half-cup
Navy/Kidney Beans: 18 g fiber/cup (cooked)
Apples: 5 g fiber/ 200 g apple
Green Peas: 7.5 g fiber/cup
Avocado: 6.7 g fiber/average avocado (140 g)
Raspberries: 4 g fiber/half cup
Banana: 3 g fiber/avg banana
Spinach Salad: 5 g fiber (65g Spinach, 65g Carrot, 25g Mushroom, 50 g Tomato, 35g Radish)

sparklyhippos · February 2015

@Adowe, I didn't realize fat was an important part of staying regular. I'm now tracking it, and it seems like my days are very hit and miss so obviously I need to watch that.. So how should I be getting fat? Peanut butter and coconut oil and stuff like that?
@Hilber, thank you for the article. I'm not having any pain at all from increasing my fiber so I think I'm okay but there is always that part of me that feels I should avoid grain like the plague.. Which to be honest, I think had I a lot to do with my problem in the first place.
@gainer, thank you for the daily meal suggestion!!

Since my initial post, I have started on a magnesium citrate capsule once a day, I've always taken fish oils and a multivitamin daily, and if I'm now getting >25g of fiber from my diet (occasionally adding flax seed). A lot of people are mentioning psyillium husk, "fiber clear", "Metamucil", etc.. But my question is, do I need these things now if I stick to these changes?

Fiber! Show me your food diaries!

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