Increase fiber intake without increasing carbs?
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 -
If you see a nutritionist, then he/she should have given you tips on fiber intake.
Low carb vegetables and fruits - leafy greens, cruciferous vegetables, berries, avocado, asparagus, cucumbers, zucchini, olives are some examples.0 -
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 registered
This is true. My GI doctor at Mayo referred me to what he called a nutritionist even though she was an RD.0 -
Almonds. Net carb is 2g or 3g per serving.1
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Chia seed pudding. This works out to be around 2 net carbs per serving. I leave out the peanut butter, I add a bit more chia seeds to get it to the consistency I like. I only use sugar free torani to sweeten. Cocoa powder has a lot of fiber for what it is. This is a good recipe that provides 3 small servings of pudding. I eat 2-3 servings a day. 2 is plenty. A very good fiber source.
1/2 of a Magnesium citrate tablet also works well to get things moving well inside.
Side note:
I've lost over 135 pounds eating lpw carb, high fat, about 90% clean eating.
1 cup dairy free milk of your choice
¼ cup chia seeds
2-3 tablespoons cocoa powder
1 teaspoon vanilla extract
2 tablespoons peanut butter or almond butter, melted
1-2 tablespoon sweetener of your choice maple syrup or honey, Sugar Free Torani chocolate syrup2 -
9.7 fiber on that chia recipe0
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If you see a nutritionist, then he/she should have given you tips on fiber intake.
Low carb vegetables and fruits - leafy greens, cruciferous vegetables, berries, avocado, asparagus, cucumbers, zucchini, olives are some examples.
I didn't ask about fiber intake, she mentioned to eat more vegetables and what not. But it wasn't a particularly long meeting because I had 5 appointments that day between my wife and I.1 -
You can also try increasing exercise, water, fat or try something like senna tea rather than psyllium husk and the like - it should help get things moving
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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.
Why not? There is absolutely nothing wrong with carbs.1 -
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?
I’m living on a Keto diet. Remember that you are counting net carbs! On US packaging you will see carbs and then underneath one line for sugar and one line for fiber. Subtract the fiber, it doesn’t count in your carb count, your body just poops ‘em out.
I drink a tbsp of straight psyllium husk powder in about a cup of water. It tastes like dirt and turns into goo in just seconds. I stir and chug. It helps constipation and/or bulks up loose stool so it does everything you will need for your first few weeks of Keto.1 -
Try hemp seeds IN the shell. They end up being a zero carb food once you subtract the fiber. I use Aldi brand and it has 9g fiber for 3 TBSP. Now it has 1 gram of sugar, but the only ingredients are "toasted hemp seeds, and sea salt". I add them as a topper on my salads with a creamy dressing. They are super crunchy.0
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