How do you get fiber on this plan?

[lou7401]

I'm very new to this plan and just trying to figure it out. I've only been doing it for 6 days. I've noticed that I'm only getting about 5 grams of fiber per day! I usually eat a small serving of grapefruit and strawberries every day along with a salad made with low carb veggies like lettuce and spinach, mushrooms and broccoli. My doctor recommends 30 grams of fiber per day, and she really wants me to get it since I have had several bouts of Irritable Bowel Syndrome in the past. Before starting this plan, I ate high fiber cereals, whole wheat breads etc. and still took metamucil 3x per day.

What should I do now?

[Gaelen]

Lou7401, even on 30-40g ECC you can get in as much as 25-30g of fiber per day. Remember, you subtract the fiber from the total carb given for most foods, which is why the 30-40g permitted in Phase I is *effective* (digestible) carbohydrate. Here are some tips:
--fruits and veggies: leafy greens, broccoli, cauliflower, spaghetti squash, zucchini, bean and alfalfa sprouts, berries of all kinds, canned pumpkin. Check out the 'Carb Bargains' thread for more ideas...
--raw nuts, especially walnuts, peanuts and almonds
--seeds, expecially raw pumpkin and raw sunflower seeds
--ground flax meal in shakes and sprinkled on vegetables with butter
--pretty much anything made with soybeans or soy flour will be higher in fiber than any equivalent made with other things
--high fiber All Bran cereal in meal-appropriate quantities (1/4 cup mixed with 1/4 cup ricotta cheese and 1/4 cup fresh or frozen berries makes a great granola-style parfait)
--incorporate unprocessed wheat or oat bran into things like almond meal pancakes with fresh berry sauces or low carb muffins

In the last few months, some disagreement has grown among researchers over the question of whether anyone truly *needs* the 25-30g of fiber that have been the mantra for the last two decades. The results from the huge, longterm Nurses Health Study did NOT conclusively establish a link between high (25-30g) fiber consumption and reduced incidence of either colon or breast cancer, although many were hoping they'd see that result. But if you want to get that level of fiber, you can do it within the 30g-40g ECC permitted. You just have to plan to include high-fiber items in your menus regularly.

Personally, I usually stick to between 12-15g fiber daily. YMMV.

[mcsblues]

Welcome aboard Lou!

As Gaelen says there is no need to go short on fibre on low carb. But your doctor's linking lack of fibre to IBS is "interesting" to say the least!!:D

I recommend you read the Eades PPLP (if you haven't already done so) - it has a great chapter on IBS and similar complaints and that high fibre wheat would be one of the chief culprits! :)

[lou7401]

Thanks for all the information!! I think I can make a go of getting the fiber in.

I haven't read the Eades PPLP - I only have Protein Power. I'll have to check it out. Now in my own experience, I found that eating a higher fiber diet does very much reduce the frequency of my attacks. I'd say since I increased my fiber I haven't had ANY attacks. During an attack most docs recommend a low-fiber diet, but I'm one of the weird ones that still does better with immediately increasing my fiber. I can't have meats at all during an attack - maybe tiny bites of chicken. Anyhow, I'm still very interested in what they say about it.

[LisaS]

You can just make little tweaks: like switch your strawberries out for raspberries - for 100g portions - strawberries have 8g CHO of which 2g are fiber - raspberries for 100g have 12g CHO, 6g fiber. So you have the same 6 ECC - but 3x the fiber.

If you really need to get in 25-30g/day - you might have to get it in 4 meals (3 meals + 1 snack) and aim for about 6-8g fiber/meal.

As Gaelen said, look at nuts, seeds and flax-based cereals: 1 oz almonds - 6g CHO, 3g fiber for 3 ECC. 1 oz sunflower seeds - 5 CHO, 3 fiber for 2ECC. Flax Cereal (I use Flax-z-snax - a hot cereal mix of ground flax, wheat bran + protein powder) - per serving, gives 13g CHO, 12g fiber so 1 ECC + 12g protein.

An easy breakfast could be a protein shake w/raspberries and a serving of "cereal" - for 7-10 ECC and about 18g fiber. Pretty good start on your 30g/day. Or - have the shake for breakfast and the cereal as a mid-morning or late evening snack.

LC tortillas (if you are doing grains) are a fiber bargain as well. My brand (Mission) for "soft taco size" has 18g CHO, 11g fiber for 7ECC. I think La Tortilla factory are even higher in fiber for a similar size serving. Having a wrap/burrito for dinner is an easy way to get in some fiber even if it is from a processed grain source. Or make a tortilla pizza as a snack.

[cmcole]

I might suggest adding psyllium husks in your protein shake, if you're making one.
Nutrition Facts teaspoon (0.2 oz) oz g

(What's CD (http://www.calorieking.com/foods/caloriedensity.php?partner=)) CD: http://images.calorieking.com/branding/ck/foods/star_yellow.gifhttp://images.calorieking.com/branding/ck/foods/star_yellow.gifCalories 18 ( Kilojoules 75 ) % Daily
Value*Total Fat (http://www.calorieking.com/library/article.php?art_id=705)0 g0% Saturated Fat (http://www.calorieking.com/library/article.php?art_id=705)0 g0% Trans Fatty Acids (http://www.calorieking.com/library/article.php?art_id=526)0 g Cholesterol (http://www.calorieking.com/library/article.php?art_id=685)0 mg0% Sodium0 mg0% Total Carbohydrates (http://www.calorieking.com/library/article.php?art_id=634)4 g1% Dietary Fiber (http://www.calorieking.com/library/article.php?art_id=847)4 g16% Sugars (http://www.calorieking.com/library/article.php?art_id=850)0 g Protein (http://www.calorieking.com/library/article.php?art_id=853)0 g Calcium (http://www.calorieking.com/library/article.php?art_id=739)0 mg Note: A dash indicates no data is available.

[lou7401]

Thanks for all the information!!

I'm going to go and buy some raspberries today. I love them, and since they have more fiber than strawberries I will be switching.

Psyllium husks? I'm going to have to look for the ones with no carbs. I have Metamucil (and Benefiber) and even when you subtract the fiber from the total carbs, then still have carbs. Since I'm only getting 30 per day, I sort of hate to use them up on Metamucil!

Louise

[Belfrybat]

Thanks for all the information!!

I'm going to go and buy some raspberries today. I love them, and since they have more fiber than strawberries I will be switching.

Psyllium husks? I'm going to have to look for the ones with no carbs. I have Metamucil (and Benefiber) and even when you subtract the fiber from the total carbs, then still have carbs. Since I'm only getting 30 per day, I sort of hate to use them up on Metamucil!

Louise

A better fiber bargain than Metamucil is Fiber-Psyll. 14 carb, 12 fiber 2 ECC in a tablespoon and it tastes fantastic with no grittiness.

Another option that I like is to use Polydexrose (PolyD Plus) as a sweetener in all my cooking. I don't have the bag in front of me, but I think it's 7 gr fiber per tablespoon with an ECC of 1.

I also use a combination of Carbalose flour and resistant wheat starch in baking. Adds a ton of fiber with few carbs. I make pancakes this morning with Carbalose and resistant wheat starch that ended up with an ECC of 4 with 14 grams fiber.

If you don't want to use any of the low carb specialty items (like Carbalose flour), then you might want to add a few ECC a day specifically to get in the extra fiber. In their later book, Protein Power Life Plan, the Eades recommend 40 ECC (or less) a day. Per meal or snack quantities remain the same as in PP. I saw no difference in weight loss between the two levels as long as I didn't go hog wild over grains and cheese.

The specialty items I mentioned earlier can be found at www.netrition.com (http://www.netrition.com).

[lou7401]

Thank you for that information Belfrybat. I'm going to take a look at some of those products. :)

[lowcarbgirl]

--high fiber All Bran cereal in meal-appropriate quantities (1/4 cup mixed with 1/4 cup ricotta cheese and 1/4 cup fresh or frozen berries makes a great granola-style parfait)


Gaelen I luv ya!!!! You almost alway either make my mouth water or say something that sets me to thinking.......

hugs,
Willow