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Anyone on low carb struggling with not getting enough fibre?

N

NewbieHelp

Well-Known Member
Messages
122
Type of diabetes
Type 2
Treatment type
Diet only
Hi

Anyone have the same issue with not getting enough fibre?

I’ve been LC for several months …. Cut out all the obvious carbs like bread, pasta, potatoes, cereals etc
Not eating much fruit as it spikes my BS levels. Was eating berries regularly but finding I have lower BS levels if I have a savoury breakfast.
Eating loads of veg …. Regardless of carb content they don’t seem to raise BS too much
Eating lots of nuts again no major effect on BS

Need to increase my fibre intake for another issue …. But the only suggestions from the nurse was wheetabix, porridge and brown bread …. Which all raise my BS too much

Any suggestions?
 
You say you eat lots of veggies so you should be getting enough fibre, do you calculate & record the fibre? Like you say berries are a good source, mix with full fat Greek yogurt sprinkle some chia seeds & flax seeds & a few nuts like almonds & walnuts should give you a good amount of fibre on top of the veggies & keep you full for hours

You can sprinkle the seeds on salads & veggies too if you don’t want to eat yogurt

The fat from the yogurt & nuts should slow the rise from the few carbs in the berries.

I’m keto on high fibre for another condition too, I find I get more than enough of fibre I need from the above & my veggies, cauliflower, broccoli, asparagus, celeriac, cabbages, leeks, Brussels, mushrooms, avocado is good too
 
NewbieHelp said:
Eating loads of veg …. Regardless of carb content they don’t seem to raise BS too much
Eating lots of nuts again no major effect on BS

Need to increase my fibre intake for another issue
Click to expand...
If you're eating lots of veg, are you sure you're not getting enough fibre for whatever is the issue?
 
NewbieHelp said:
Hi

Anyone have the same issue with not getting enough fibre?

I’ve been LC for several months …. Cut out all the obvious carbs like bread, pasta, potatoes, cereals etc
Not eating much fruit as it spikes my BS levels. Was eating berries regularly but finding I have lower BS levels if I have a savoury breakfast.
Eating loads of veg …. Regardless of carb content they don’t seem to raise BS too much
Eating lots of nuts again no major effect on BS

Need to increase my fibre intake for another issue …. But the only suggestions from the nurse was wheetabix, porridge and brown bread …. Which all raise my BS too much

Any suggestions?
Click to expand...
Are you on a flozin? I got very constipated when I was, but it corrected itself when I was taken off.
 
lovinglife said:
You say you eat lots of veggies so you should be getting enough fibre, do you calculate & record the fibre? Like you say berries are a good source, mix with full fat Greek yogurt sprinkle some chia seeds & flax seeds & a few nuts like almonds & walnuts should give you a good amount of fibre on top of the veggies & keep you full for hours

You can sprinkle the seeds on salads & veggies too if you don’t want to eat yogurt

The fat from the yogurt & nuts should slow the rise from the few carbs in the berries.

I’m keto on high fibre for another condition too, I find I get more than enough of fibre I need from the above & my veggies, cauliflower, broccoli, asparagus, celeriac, cabbages, leeks, Brussels, mushrooms, avocado is good too
Click to expand...
Hi, I don’t record fibre intake but do include lots of veg every day at lunch and dinner … also snack on nuts daily.

I will go back to try the berries again with your suggestion above. It was suggested I try kefir to help with digestion issues …. Do u think a full fat kefir yoghurt would work instead of Greek yoghurt?

Thanks
 
Outlier said:
Ifind a kiwi fruit delivers enough roughage without spiking my blood glucose
Click to expand...
Thanks for suggestion …. Will try those again but in the past have noticed they increased my blood sugar. I know some people eat the skins … not sure I would… would they have enough fibre without the skin?
Thanks
 
Antje77 said:
If you're eating lots of veg, are you sure you're not getting enough fibre for whatever is the issue?
Click to expand...
Not according to the docs/nurses who suggested brown bread, porridge and oats or wheetabix … all of which cause large spikes
Thanks
 
NewbieHelp said:
Hi, I don’t record fibre intake but do include lots of veg every day at lunch and dinner … also snack on nuts daily.

I will go back to try the berries again with your suggestion above. It was suggested I try kefir to help with digestion issues …. Do u think a full fat kefir yoghurt would work instead of Greek yoghurt?

Thanks
Click to expand...
Depending on what your ‘stomach issues” are I’d be careful of things like kefir, psyllium husk etc, and start off with small amounts. I have diverticula disease and these have too much fibre in one hit for me and can cause me a flare up. I had a sugar free kombucha drink this time last year & I had a really bad flare up & I was quite ill until after Christmas, so much so I had to go on the BRAT diet & it messed up my BG no end! But you may be different. I’d take upping the fibre in stages rather than going all out at once just to be on the safe side.

I’d also add make sure you drink plenty when adding in these seeds etc. you need a lot of fluid to help them do their job otherwise it will do the opposite & make the constipation worse.
 
lovinglife said:
Depending on what your ‘stomach issues” are I’d be careful of things like kefir, psyllium husk etc, and start off with small amounts. I have diverticula disease and these have too much fibre in one hit for me and can cause me a flare up. I had a sugar free kombucha drink this time last year & I had a really bad flare up & I was quite ill until after Christmas, so much so I had to go on the BRAT diet & it messed up my BG no end! But you may be different. I’d take upping the fibre in stages rather than going all out at once just to be on the safe side.

I’d also add make sure you drink plenty when adding in these seeds etc. you need a lot of fluid to help them do their job otherwise it will do the opposite & make the constipation worse.
Click to expand...
Noted… definitely don’t want to make things worse!
Suffer from a lot of constipation but sometimes the opposite but docs reckon one of the main issues is lack of fibre and not enough water, exercise etc
I already drink loads of water most days …maybe once every week or two when I have a long drive I would drink less
I walk daily… well approx 6 days out of 7
Don’t want to increase BS by eating their suggestions
Will try berries and kiwi as suggested above with FF Greek yoghurt as a starting point
 
NewbieHelp said:
Noted… definitely don’t want to make things worse!
Suffer from a lot of constipation but sometimes the opposite but docs reckon one of the main issues is lack of fibre and not enough water, exercise etc
I already drink loads of water most days …maybe once every week or two when I have a long drive I would drink less
I walk daily… well approx 6 days out of 7
Don’t want to increase BS by eating their suggestions
Will try berries and kiwi as suggested above with FF Greek yoghurt as a starting point
Click to expand...
Senna I take for constipation when flares up seemed to work better than lactulose (liquid) did not sure if you've tried either. My mum found despite lactulose sugars not supposed to be absorbed did increase bg a little. Own experience not been loo for days very sore to go after few days senna twice daily, when movement of very very soft stools couple more days single tablet seem to be lot better for a good while. Also found pregablin alongside cocodomal effects sitting down to loo a fair bit. Lowered dosages this time around almost 2 months since last had pretty bad constipation. Perhaps worth discussing with Dr if something like above maybe suitable for yourself?
 
I make my own coleslaw, (sweetheart cabbage, carrot, red onion, light or normal mayonaise (plus/or celeriac, red cabage) I have this at any meal,breakfast, lunch as a side for dinner or as a snack, full of fibre and slows sugar/ carb absorbtion of anything to eat afterwards.

Also like a hot breakfast, bubble and squeak , using any previously cooked veg but mainly , any sort of cabbage, any sort of onion, with celeriac (I use as a potato substitute), butternut squash, sweet potato, parsnip, carrot. I also eat a full english say bacon, eggs, no added sugar baked beans from M&S (50p) occasionally a with a slice of pumpernickel from Tesco ( seems to lasts forever). All packed with fibre.

Water can also come in the form of tea, coffee, sparkling, milk etc so mix it up if you find litres of water a bit daunting.
 
I take maximum dose psyllium husk in the form of capsules, but recently have needed more help, as my constipation has worsen since another health condition has developed. I find that eating two or three sticks of celery a day has helped. Very little carb or calorie content but high in fibre.
 
Try movicol or laxido (macrogols) for constipation as these work to soften the stool as add water to a dehydrated stool.
Often drinking 2 litres per day won’t soften the stool and the above type of medication is needed to support.

Senna or bisacodyl are stimulant medications which should only be used if someone doesn’t have the sensation they need to stool or struggle to pass a motion.

Hope this helps
 
I add psyllium powder to the coleslaw or salad dressing - I get a bit twitchy around very low density powders as in food manufacturing circles they are considered hazardous substances, being possibly explosive, dangerous to lungs and also a choking hazard - in the factory at Lyons throwing a handful of powder at someone could get you dismissed on the spot.
 
@NewbieHelp Have you ever thought that the solution to traffic jams is more cars on those roads?
To me that seems counter-intuitive, as does taking more fibre to try to relieve constipation. The more likely solutions are moisture or lubrication.
Thus on the rare occasions that I have that problem, I take more olive oil and more chia seeds(soaked overnight).

I no longer have links to it, but have seen a study on fibre which showed that showing that on average reducing fibre via low carb reduced bowel problems and that increasing fibre tended to increase bowel problems.
 
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