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MyFitnessPal Community

How to get in 100 grams of flax seed daily? Easy Recipe? any Processed foods?

Adi4Fitness

100 grams of flax seed is 26 grams of fiber , and its low carb..,
avocado is 12 grams
daily goal is done at 28 grams of fiber.
I found this one
http://maria.recipes/flaxRoti

Ideally id like to get 38 grams of fibre with low carb.

Also from this resource https://dietingwell.com/high-fiber-low-carb-foods/
1 Chia Seeds

1 tablespoon of chia seeds has approximately 5.2 grams of dietary fiber and 6 grams of carbohydrates.

2. Flax Seeds

1 tablespoon of ground flax seeds has approximately 2.8 grams of dietary fiber and 3 grams of carbohydrates.

Replies

kpk54

Eden Black Soybeans. 1/2 cup=8 carbs, 7 fiber, 120 calories. Lots of nutrients and tasty. Great for hummus.

Look for any hummus recipe on line. It usually has chick peas for the beans. Use the black soybeans instead. I didn't have a recipe but used beans, garlic, salt and pepper, lemon juice and sesame oil. Most hummus uses tahini but I don't keep that around so just used sesame oil for the flavor versus olive oil. Mix it all together in a food processor. I use a Magic Bullet since I was making a small quantity.

That flax roti looks interesting. I have a tortilla press that should work well.

camtosh

I make flat bread with flax, or tortillas. http://www.food.com/recipe/low-carb-flax-flat-bread-427534

canadjineh

Just wondering why you might need to add all that fibre? My guts work just as well with or without fibre. No point in me taking more just to have big poop lol. Admittedly everyone's guts are different. Some of us do better with fibre, some have better gut health without..

lady_bug_jd

Fibre does more than make you go to the bathroom. It can help lower cholesterol and blood pressure, controls blood sugar and can help you feel full longer. 38 grams is recommended for men and 25 grams for women (21g for women over 50).

I eat a keto oatmeal for breakfast which is 2 Tbsp unsweetened coconut, 2 Tbsp chia seeds, 2 Tbsp ground flax, 1 Tbsp sweetener. Mix together. Add 1 cup unsweetened coconut milk and 1/2 tsp vanilla and stir together. Leave in fridge overnight and eat cold or microwave to heat it up. 13 g of fibre.

Other options are nuts, fruits and vegetables.

Chillycatmum

Not everyone works well with fibre - I no longer eat any fibre being that I am now ZC and when I attempted to add in more veggies, my stomach doesn't like them at all and works better without - I have lost all stomach distress when I eat ZC - everyone is different and it's all about finding what works right for you

canadjineh

The recommended grams of fibre are generally given for those that eat the SAD or at least a higher carb WOE. No difference in cholesterol or BP with or without fibre for me. Perhaps BG, haven't checked that out yet though. Still wondering why the OP feels that amount of fibre is ideal for them? Just curiosity, plus if they haven't any personal basis for that number, maybe there would be less stress if they didn't feel they had to focus on that number. Less stress is also good for BP and BG.

quiltnutty

There are quite a few muffin recipes with good amounts of flax seed. I also blend frozen strawberries with water, yogurt, flax seed, and your sweetener of choice if necessary.

kpk54

Thanks for posting that recipe @camtosh.

I'm not one to make specific foods for my WoE or keep specialty products on hand so have all the ingredients for the one you posted. I went to sleep last night wondering what I could use for psyllium husks in the other recipe.

Beef taco SALADS have always worked in place of beef tacos. Not so true for fish or shrimp tacos, for me. I know what I'll be trying for dinner tonight. Shrimp flaxseed meal tacos. I'll have the griddle out anyway to make corn tortillas for my husband.

Adi4Fitness

canadjineh wrote: »

The recommended grams of fibre are generally given for those that eat the SAD or at least a higher carb WOE. No difference in cholesterol or BP with or without fibre for me. Perhaps BG, haven't checked that out yet though. Still wondering why the OP feels that amount of fibre is ideal for them? Just curiosity, plus if they haven't any personal basis for that number, maybe there would be less stress if they didn't feel they had to focus on that number. Less stress is also good for BP and BG.

If i am eating low carb for health reasons i figured i might as well try to get in more fibre for health. I assumed the recommendation for fibre was regardless of SAD.

My diet goals after reaching goal bodyfat ( hopefully)+weight is still more or less stick to low carb or low GI i.e basically no grains or processed carbs. Id like to eat less protein and focus on other foods to help me be healthy. Fibre comes top of my list.

Hence i was looking at incorporating ways to get in more fibre and still stay relatively low carb .. Sure i can go for black beans or lot of beans but id like to limit my carbs to less than 100 grams when in maintenance for most days.

My calculations for now are
22 fibre( 4+12carbs ) from avocado and chia ( 1 avocado + 28 grams of chia)
16 fibre ( 63 carbs ) from beans
38 - grams

about 80 grams of carbs ..
if i can get around 34 grams of fibre under 60 grams of carbs additionally . Id be able to stay under 100 grams of carbs with little changes to my current WOE.

RAC56

Some chia seeds have 0 net carbs. Momma Chia chia seeds have equal amounts of carbs & fiber: https://www.amazon.com/Mamma-Chia-Organic-Seeds-Black/dp/B00MQ6FE3E/ref=sr_1_1_s_it?s=grocery&ie=UTF8&qid=1502905326&sr=1-1&keywords=mamma+chia+seeds&th=1

radiii

There was awhile where I was trying to figure out digestive issues and I made a chia seed pudding daily.

https://lowcarbyum.com/simple-chia-seed-vanilla-pudding/

There is one example. You can google a bunch of others. I made it with almond milk and some kind of artificial sweetener, I'm not even sure what, maybe erythritol since i'm really picky about my sweeteners?

I did eventually find that fiber had nothing to do with my issues one way or another and I no longer worry about my fiber intake at all. But when I did, this was the easiest way for me to get fiber.

canadjineh

Hemp seeds have an amazing amount of protein, healthy fats and fibre. I like a couple tblsp in my salads for rich flavour once in a while.

melluc2

canadjineh wrote: »

Hemp seeds have an amazing amount of protein, healthy fats and fibre. I like a couple tblsp in my salads for rich flavour once in a while.

I just discovered hemp seeds! Lol

I like to get in a lot of fiber. It just makes me feel better in general. I eat chia seeds and flax seeds. Broccoli and salads help too. Flat out wraps have 10 grams of fiber...but I think 9 net carbs? If you have enough space for carbs. And don't forget avacado, it's an amazing fruit.

MyriiStorm

Just thinking about all that fiber makes my stomach hurt - lol! Ever since going carnivore, my stomach has been much happier. Fiber is not my friend.

Sunny_Bunny_

The fiber as well as every single other recommendation is based on SAD diet.
If you feel best eating lots of fiber then by kayle means do that for sure, but don't assume its healthiest because of "recommendations". Let's face it, they also recommend eating lots of processed carbs and manufactured fats...
there is evidence that fiber is actually harmful to the gut and many of us have found that to be true by finally healing gut issues by eliminating or significantly limiting fiber.
I say listen to your body. If you have any gut issues at all, I'd consider reducing fiber, not increasing.
As far as having a healthy cholesterol (I won't say lower, because I don't believe that equals healthiest), blood sugar and such, low carb will take care of that. Using fiber as a means to feel full might work but I'd prefer to fill up on meat and benefit from its nutrients.
Just keep an open mind is I'm saying. We all know too well that we shouldn't put too much faith in "recommendations".

kpk54

I hope this doesn't turn into another "battle" between carnivores who choose to have as little fiber as possible in their diet and those who favor fiber in their diet. I remember a thread last May (meativore May) where "fiber folks" were told to stay out of the meativore thread. Just sayin'.

baconslave

kpk54 wrote: »

I hope this doesn't turn into another "battle" between carnivores who choose to have as little fiber as possible in their diet and those who favor fiber in their diet. I remember a thread last May (meativore May) where "fiber folks" were told to stay out of the meativore thread. Just sayin'.

Yeah, I still remember that...

Just like anything else related to the complex human machine, fiber needs are a YMMV.
Some people thrive on different levels of fiber intake. Or none at all.
I'm a mid-road person. A lot gives me issues. Some is good. Little is good as well. So I have a good range. Other people do better with a lot. Some can't tolerate much, if any.
Just like with blanket dietary recommendations, fiber "requirements" are useless. YMMV.

So the OP wants recipes to add flax seed.
We've let him know that more fiber isn't necessary for everyone.
So let's respond further with what he asked for.

Rainqueen77

I've been thinking about making "crackers" with flax and chia. Haven't looked up or tried any recipe yet though.

MyriiStorm

kpk54 wrote: »

I hope this doesn't turn into another "battle" between carnivores who choose to have as little fiber as possible in their diet and those who favor fiber in their diet. I remember a thread last May (meativore May) where "fiber folks" were told to stay out of the meativore thread. Just sayin'.

As a carnivore, I know this WOE is not for everyone, but it works for me. I agree with @Sunny_Bunny_ that you should listen to your body. If it tells you it needs fiber, then eat fiber. If not, come to the dark side. We have bacon, too!

Sunny_Bunny_

I'm only sharing my own experience and saying keep an open mind and know that there are people that end up surprised by their lack of need for it. I certainly was when I realized what ended up being best for me. If I hadn't learned about it here from others at that time I wouldn't have solved my issues. So sharing different perspectives is helpful.

I always say listen to your body.
I don't think I took a strong position in any direction here. I always say that some people clearly seem to need it to feel best. I wouldn't argue against it.
But if we can't offer different information without it being considered a battle I don't know what good group collaboration is.
That meativore thread had someone insisting carnivores were all wrecking their gut. It wasn't simply offering differing views. It was "this is wrong. The end"

AlexandraCarlyle

I use ground flax seeds and ground chia seeds in place of breadcrumbs, whether as a thickener/bulk ingredient or as a coating.

I incorporate it into my burger mince, together with grated parmesan, a good fistful of finely chopped parsley, finely chopped onion, plenty of seasoning and an egg.
I don't like to give quantities of ingredients, because what you do, mix in and how much, is very much up to you.
(I have been known to add finely chopped raw kidney, chicken heart or gizzard too, [maybe 30% offal, 70% mince, if you force my hand quantity-wise] to give the burgers a good consistency, but that too, is up to you.)

Form into round burger patties, about 2cm thick. Fry in the oil of your choice.
Remove once well-cooked on both sides, keep warm. Add a little water, stock powder (optional) and cream cheese to the juices, and stir together to create a sauce. Serve with a good green salad with french Dressing.

Anyone up for seconds?

baconslave

Sunny_Bunny_ wrote: »

I'm only sharing my own experience and saying keep an open mind and know that there are people that end up surprised by their lack of need for it. I certainly was when I realized what ended up being best for me. If I hadn't learned about it here from others at that time I wouldn't have solved my issues. So sharing different perspectives is helpful.

I always say listen to your body.
I don't think I took a strong position in any direction here. I always say that some people clearly seem to need it to feel best. I wouldn't argue against it.
But if we can't offer different information without it being considered a battle I don't know what good group collaboration is.
That meativore thread had someone insisting carnivores were all wrecking their gut. It wasn't simply offering differing views. It was "this is wrong. The end"

Absolutely fair.
Considering the complete BS we went through on the whole switching to private, I tend to err on the side of caution b/c I super-

this group.
Just sayin' don't fight.
But please do share information. There's nothing wrong with being passionate about sharing our hard-won knowledge with others.

canadjineh

I think Mary's Crackers are mostly flax and other seeds. They are GF (if it matters to you) and seriously delish but also NOT cheap.
shop.marysgonecrackers.com/Super-Seed-Crackers/c/MarysGoneCrackers@SuperSeed

Sabine_Stroehm

canadjineh wrote: »

I think Mary's Crackers are mostly flax and other seeds. They are GF (if it matters to you) and seriously delish but also NOT cheap.
shop.marysgonecrackers.com/Super-Seed-Crackers/c/MarysGoneCrackers@SuperSeed

There's also Doctor in the Kitchen Flackers https://www.amazon.com/Doctor-Kitchen-Flackers-Crackers-Rosemary/dp/B0078DQ85S/ref=sr_1_1_s_it?s=grocery&ie=UTF8&qid=1503232059&sr=1-1&keywords=flackers&th=1

JessiBelleW

I just dump both flaxseeds (eat them ground for max benefit) and chia seeds into my morning yogurt. I pick the lowest carb yogurt I can find, but you could always use coconut based yogurt or straight cream if yogurt has too many carbs for you. I find the yogurt/ fiber combo helps soak up excess acid in my tummy

kpk54

I concur with the goodness of the yogurt/flaxseed meal mix and that meal is more beneficial than seeds (based on what I read). The seeds simply go through your digestive tract. With the meal, the nutrients are absorbed.

Flaxseed meal is probably one of the few things I eat that is not stocked in most pantries/refrigerators. I just don't tend to buy/eat much other than fish/common meat/vegetables/some fruits/eggs/common dairy/fats and oils/nuts and seeds.

I like flaxseed meal in cold foods versus hot. The texture changes when cooked or baked. My mixes are:
Greek Yogurt/flaxseed meal/raspberries (raspberries are loaded with fiber)
Cream cheese, flaxseed meal, olives
Avocados mashed with flaxseed meal.

I eat lots of greens. Cabbage, collards, spinach, kale, Swiss chard, common lettuces. Kale is excellent stir fried with black olives and roasted red peppers. Swiss Chard is tasty topped with parmesean cheese

I've never tried chia seeds. I have nothing against them. They just remind me of those cute little Cha Cha Cha Chia Pets/commercials that I saw every year around Christmas.

macchiatto

lady_bug_jd wrote: »

Fibre does more than make you go to the bathroom. It can help lower cholesterol and blood pressure, controls blood sugar and can help you feel full longer. 38 grams is recommended for men and 25 grams for women (21g for women over 50).

I eat a keto oatmeal for breakfast which is 2 Tbsp unsweetened coconut, 2 Tbsp chia seeds, 2 Tbsp ground flax, 1 Tbsp sweetener. Mix together. Add 1 cup unsweetened coconut milk and 1/2 tsp vanilla and stir together. Leave in fridge overnight and eat cold or microwave to heat it up. 13 g of fibre.

Other options are nuts, fruits and vegetables.

Thanks for the recipe; I want to try this!

pitbullmamaliz

AlexandraCarlyle wrote: »

Serve with a good green salad with french Dressing.

Where are you finding low carb French dressing??? Or are you making it? You probably make it as it seems like you have good kitchen skills. I don't, LOL.

dasher602014

Thanks for the chia ideas. I make chocolate chia pudding BUT when it is around, I tend to overeat it and my tummy hurts. I like fiber as a rule but too much of anything, and chocolate pudding? Well, need some self control over that too! I use ground flax and hemp seeds in their places too and I don't overeat them.

JessiBelleW

I make chia/ flax seed crackers sometimes? (flaxseeds, flaxmeal, chia seeds, water, garlic powder and soy sauce/coconut aminos)