Increase fiber intake without increasing carbs?

I add chia seeds to my smoothies or make chia pudding. 1 tablespoon has 5 carbs and 4 grams of fiber. That’s 1 net carb.

FireVixen_Fayth wrote: »

Hamsibian wrote: »

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.

Low calorie vegetables like leafy greens and cruciferous veggies should help. As mentioned above you can subtract the fiber from the carbs to get the 'real' carb count. Nuts may be a good option if you're prioritizing fat intake.

I suggest using avocado. It has a lot of good fat, protein and a good amount of fiber.

phee03r wrote: »

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.

If it has 1 gram of sugar, it's not zero net carbs.

musicfan68 wrote: »

lynn_glenmont wrote: »

phee03r wrote: »

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.

If it has 1 gram of sugar, it's not zero net carbs.

According to what I found, 1 serving has 2 g carbs, and 2 g fiber. So it is zero carbs because you subtract the fiber from the carbs to get net carbs.

https://www.thespruceeats.com/hemp-seed-nutritional-information-3376946

Net carbs are the carbs left after fibre has been removed. If hemp seeds contain sugar they can not be zero net carbs because sugar is not fibre. I'd go by the USDA database instead.

https://ndb.nal.usda.gov/ndb/foods/show/302502

musicfan68 wrote: »

lynn_glenmont wrote: »

phee03r wrote: »

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.

If it has 1 gram of sugar, it's not zero net carbs.

According to what I found, 1 serving has 2 g carbs, and 2 g fiber. So it is zero carbs because you subtract the fiber from the carbs to get net carbs.

https://www.thespruceeats.com/hemp-seed-nutritional-information-3376946

Sugar is a carb.

Fiber is a carb.

There exist carbs that are neither sugars nor fiber.

Sugar is not fiber.

So 1 g sugar + 2 g fiber + unknown amount of carbs that are neither sugar nor fiber = at least 3 g carbs, yet your label reports only 2 g carbs.

It's either a rounding issue, an inaccurate or deliberately deceptive label, or you're looking at a label that reports net carbs as carbs, so you can't subtract the fiber from the reported carbs, because that's double-counting of the fiber.

I did not read this all so I might be repeating someone.

If constipation (hard or infrequent beyond reason BMs) is the problem for a ketoer, more fibre is usually not the solution. I would try these:

Magnesium citrate supplement, or a magnesium oxide supplement if you want things going very fast.

More salt. Dehydration and low electrolytes can do this to some people. Eat a half teaspoon of salt a couple times a day with lots of water.

More fat, especially MCTs or coconut oil. Just don't increase more than a tablespoon every week or so or it could be too effective.

Exercise.

Coffee.

A cup of nuts.

Relaxation... Going to a library will do it for me. Lol

I used to use fibre for chronic C. It just added bulk and made it worse. Limiting grains, their flour, and some plants will further reduce bulk and thefrequency that you need to use the toilet and the BM size. I have been keto a few years and I noticed a big difference in that, as well as fart frequency. Lol now I am almost a carnivore and it is quite normal to have smaller BMs every other day.

Anyways, I would caution against too much fibre. It is NOT needed for BMs to happen easily and for some, it makes things much worse.