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Getting MORE Fibre while Low Carbing.

S

simply_h

Well-Known Member
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201
Location
The north
Dear All,

Hope we are well.

I am currently low carbing, but I am wondering how do I get more fibre into my diet while low carbing.

I am looking for foods that are low carb but high in fibre.

As currently I have eating more (normal instread of Nimble) brown bread and thinkin of starting to drink some fresh orange juice.

Reason I ask is that I am finding it harder to go to the loo at time.

If you could let us know as this condition is getting me down at the moment.

Cheers
Simply_h
 
Mild constipation is often a side-effect of low carbing, and can be very wearing.

First thing is to remember that you are not eating as much bulk so there is less waste - it may well be fine that you don't go every day. I start trying to do something about it after the third day.

You can add bran - wheat or oat, available from health-food stores - to any foods you can mix it into.

I sometimes have live Greek yoghurt with pre-soaked flax-seeds and a dessert spoon of oatbran. You can sweeten the yoghurt with granulated Splenda (or similar) if you need to.

Rhubarb is high fibre but low carb and can be eaten with cream or live yoghurt. Sweeten with Splenda.

Instead of 'brown' bread eat wholemeal - i find that Tesco Multigrain is kind to my BG levels. I only eat it occasionally.

I also eat Lizi's Granola for breakfast - occasionally. Or All-bran.

Some people find that a capsule (or spoonful) of flax-seed oil works the required magic.

My GP tells me that eating mints (sugar-free of course) will work - I haven't tried this yet!

If all else fails, a stiff glass of Andrews Liver Salts before bed (blasting powder :lol: )

Please do not drink fresh orange juice - it will spike your blood glucose almost immediately, if you're anything like me! And there's not much fibre in it.

Hope this helps!

Viv 8)
 
Cabbage is high in roughage, so are sprouts, broccoli, spinach, peas (not to many), swede, celeriac, beetroot, turnip, and lots of other veg. Fruit is OK but stick with low carb versions like Cox's apples, plums, rhubarb, berries of all sorts.

Eggs can be "binding" and so can vegetarian protein (Quorn etc) so they are best eaten in moderation.

I find the best solution for me ( and we all vary) is Lactulose 15ml in the morning repeated until normal service is resumed.

The sugar free mints, by the way, contain Sorbitol, and this has a laxative effect in larger amounts. I have found that the results can be unpredictable and very sudden. Pfrobably better to stick with something more gentle.

H
 
Viv and Hallii - Thank you for your replies

I have looked into Oat Bran from a highstreet health shop (Holland and Barrets), there version contains the following :
Nutritional Information
per 100g
Energy 1579kj/373kcal
Protein 10.9g
Carbohydrates 71.0g
of which sugars 1.8g
Fat 5.0g
of which saturates 0.8g
Fibre 10.0g
Sodium <0.05g

Not much actual sugar in it, but the overall carb content is high would you say / think ?

I had 2 slices of toasted Brown oatmeal bread this morning with chedder cheese, my level after 1 hour was 8.8 mmol, then after 2 hours it was 6.5mmol, which i guess is not too bad.

Also I have looked into Flax seed / Oil - But read some reports that its not good for men, cos it makes them make more estrogen or some sort of female hormon, but not too sure how ture that is.?

Also was thinking about taking Cod Liver Oil before bed, do you think that would help at all.?

I bought some frozen brussle sprouts, fresh spiniach, green bell peppers and onions yeserday from Asda.. lol :-)

I tend to avoid all fruit, cos of the sugars in them BUT I will try some Cox's apples, plums, rhubarb, berries and do lots some tests with my blood meter.

I do eat a lot of eggs and meat but to the low carb of them, but I guess I could mix in some oats with the eggs dont know what they will taste like or mix some of the above veg (not the sprouts thou) with them.

Mints - I remember when I was little my mum always said dont eat too many mints, will have to try that one.

Thank you for your help and all replies are welcome.

Cheers
Simply_h
 
Simply h - make yourself a lovely pepperonata fry a large onion couple of cloves of garlic till golden add sliced peppers any colour a tin of chopped tomatoes
season with salt pepper touch of bouillon powder pinch of splenda. Simmer until peppers are tender.
Bake yourself the three minute microwave bread the recipe is in the Lowcarb thread and drink plenty.
If that doesn't work I'll eat my hat LOL.
All the best
 
Not much actual sugar in it, but the overall carb content is high would you say / think ?
Click to expand...
Well, of course the carb content is high - that's because (largely) indigestible (by humans) carbohydrates such as cellulose *are* dietary fibre.
Typing "bran nutrition" into Google I got the following:
carbs per 100g serving: 65g
of which fibre: 45g
Click to expand...
 
Hello All,

Thank you for your help and advise, I bought some Ground Flax speed and am currently talking that, and its not affected my Blood sugar, so thats good and I am know I am getting some good fibre into my system.

Thank you.

Simply_h
 
Don't forget beans and pulses such as kidney beans and lentils which are low-GI carbs with lots of fibre. I buy low-GI bread at my local bakers which, in theory, is even better than ordinary multi-grain. Yes, I agree that orange juice or any fruit juice must be taken in very small quantities
 
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