Low carb - where do you get your fibre from

gogobroom said:

Having taking more notice over the last few months since diagnosis of T2 I have lowered my carb intake to roughly 50gsm a day, what I am struggling with is getting enough fibre in my macros - I have good balance of Fat, Protein and carb but my fibre is lacking somewhat.

So what do you do ? Especially aimed at those who are much less than 50gsm of carbs a day.

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You may get a variety of answers but personally I add a tablespoon of Chia and Pumpkin seeds to my greek yoghurt!

I eat no fibre and have no issues. I eat carnivore at this time and as long as I eat enough fat there are no pooping problems.
fibre is not my friend…extreme bloating and bowel issues.

On 30-50g carbs/day with lots of fiber - just need to be careful of traditional high fiber foods that are also high in carbs, like oats, fruit and some veg.

I add fiber by baking linseed/flax seed bread - 50g fiber and 5-10g carbs per loaf. Yay - cheese on toast again!

Also as a cheat I put in oat fiber into soups, stews, breads, and yogurts. It's cheap stuff from Amazon with zero carbs, zero fat and zero calories in fact it's all soluble fiber. Not only do you get your fiber - but all carbs in those meals get a higher overall glycemic index and don't spike your BG.

gogobroom said:

Having taking more notice over the last few months since diagnosis of T2 I have lowered my carb intake to roughly 50gsm a day, what I am struggling with is getting enough fibre in my macros - I have good balance of Fat, Protein and carb but my fibre is lacking somewhat.

So what do you do ? Especially aimed at those who are much less than 50gsm of carbs a day.

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I personally don't have lots of quantity of fibre but enough for me! I believe in trying to add in a wide diversity but in smallish amounts I include the following on a regular basis
Kimchi and sauerkraut
Above ground veggies such as celery, celeriac, cauliflower, cabbage, olives, peppers, salad greens and sprouts
Low carb seeded crackers - I've made them but now buy the olinas brand
Low carb bread often has fibre such as inulin and oat fibre that isn't absorbed
Low carb berries you can get frozen berries with a mix of blackberries, raspberries et c which I eat with yoghurt
Rhubarb particularly good at this time of year and technically a vegetable
Lots of herbs and spices these help feed your gut bacteria to use the fibre plus for same reason I drink kefir daily.

Do you like vegetables?

We eat a variety of above ground vegetables and herbs, raw in salads and cooked al dente. I often add a topping of toasted nuts or seeds for contrasting flavour and texture. All these provide ample fibre.

When away from home, I take a supply of nuts, seeds and milled flaxseed.

gogobroom said:

Having taking more notice over the last few months since diagnosis of T2 I have lowered my carb intake to roughly 50gsm a day, what I am struggling with is getting enough fibre in my macros - I have good balance of Fat, Protein and carb but my fibre is lacking somewhat.

So what do you do ? Especially aimed at those who are much less than 50gsm of carbs a day.

Click to expand...

Is your reduced fibre intake reflected in your relationship with the bathroom? Ahem.

It took me a while, but if I find myself needing to go more, I up my fats a bit. Fibre has a limited impact for me, except in literal quantity.

We’re currently overseas, eating similarly to the locals, so lots of wok made meals. I am consuming ”better”.

Like most others here I have no problem. I eat leafy salads, broccoli, cauliflower, nuts etc.
I n fact, I had more problems when I was eating carbs, especially pastry based meals such as pies or sausage rolls or chips. I do believe (not diagnosed) that I may be carb intolerant if there is such a thing.

EDIT: I also have 200ml of kefir each morning, which I make myself - not shop-bought commercial brands. Thanks @shelley262 for that particular addiction!

I eat loads of keto-friendly veg. and also am lavish with butter and olive oil.

I try to eat plenty of green veg. If that's not enough then I add a tablespoon or 2 of milled seeds to thick greek yoghurt.

If constipation is a problem up to 3 tablespoons seeds, but reduce again once things get moving

Also, I look after dogs for a living and those on raw meat diets have far less poo than the same breed on kibble. They still go regularly but pass soooo much less.
I only say that to highlight its quality rather than quantity

I've never really understood the idea that it's hard to get enough fibre in your diet in a low-carb diet.

I just read it stated very overtly on nz website in an article 'fibre more than meets the gut'. Bizarrely from the beef and lamb board nz. (I guess they are trying to meet folks's anxiety about eating meat and getting enough fibre.)

As long as I have been lowering my carbs I've eaten so many nuts and seeds, and veg like carrots, brocolli and cauli (and I always have eaten lots of those), it never occured to me to check the gramage/intake. And I guess - if one doesn't have 'bathroom issues'? If it ain't broke, one doesn't need to count the grams of fibre? I'm supposing.

The above article says, btw, that women should be eating about 25g of fibre a day, and men - 30g a day.

I've just been looking up broccoli and carrot fibre amounts, and I can see why if you were fibre counting - it would be mighty hard to keep up 25g of fibre a day (one cup of chopped broccoli was 2.4g of fibre. But a whole medium carrot had nearly 2g of fibre... hmmm. If I am interpreting the grammage correctly....

Happy to be corrected...

@MrsA2 my dogs have only raw too and my fellow doggy friends always comment on the tiny size of their poop and they don’t fart either! I’ve notice the lack of wind in me too and I avoid fibre!

Might be worth watch this. It’s only just over 4 minutes long. He does a longer video which was 4 years ago, I found it very interesting.

Yes indeedy. I do find it rather, er, um, curious? That the amount of fibre recommended is soooo much!

I ended up discussing how much fibre and what food I would have to be eating every day with my good friend who I have been discussing such things with in detail since my diagnosis back 10 years now. We ended up having a very good laugh! And I don't think the fibre recommendation was supposed to be so terribly funny.

I haven't looked up the science behind such recommendations - which is often really interesting, if one has the time. If anyone else has done so (thanks heaps for the youtube vid @MissMuffett / hopefully there will be references in that...will watch shortly) this thread would be a great place to share and discuss? What say you @gogobroom ?

Before following that interesting evidence path, something I have found...curious? and interesting? is that the fibre recommendations are usually in sync with the '5 a day' recommendatons re fruit and veg. And I know how .... super surprised... I was to find out that the 5 a day is not based on any science, but was an extremely successful marketing ploy, orginating in Canada I believe? It makes me, hmmm, make a face? every time I see the 5 a day recommendation, as it now nutrition gospel. So will be as interesting to find out, if that is in fact the case, that we are supposed to get our fibre intake from the 5 a day intake plus wholegrains and legumes, using that non-scientific recommendation, and it turns out that the fibre recommendation is just as un-supported by studies. So, a recommendation supporting another recommendation in a nice circular argement, and neither science-based.

Just a thought. And, how incredibly...funny? If that is the case!

I love the common sense approach to constipation presented - many thanks for that vid @MissMuffett. (Increasing bulk to get it out of a small hole more easily doesn't make sense...)

Plus the microbiom info. Plus the data and observational evidence saying otherwise, re fibre, quota or otherwise.

Usual confusion between causation and correlation in interpreting data (and as is so much in life perhaps!)

My own experience is, since going moderate, then low carb for nearly 10 years, my problems in the pooping department disappeared.

I see veg as a great side dish, sometimes a really big side dish however, but not the main attraction, which is protein and fat. I could not personally be as strong as I am (for an old broad) on lots of cabbage and lettuce. Love my broccoli and cauliflower - but could not do the yard work or any physical work on the strength of a good salad, even with a ACV and aioli dressing, on the basis of that veg as fuel. Can't eat wheat and wholegrain products due to what it does to my body, including, yeah - T2D.

I am deeply grateful on going low-carb diet, I never knew about the 25g of fibre a day recommendation! Sounds grim indeed. To me, that is. Of course! Not applying this generally or to anyone else - you included @gogobroom - it will be interesting to hear much more about your fibre journey!

AloeSvea said:

I love the common sense approach to constipation presented - many thanks for that vid @MissMuffett. (Increasing bulk to get it out of a small hole more easily doesn't make sense...

My own experience is, since going moderate, then low carb for nearly 10 years, my problems in the pooping department disappeared.

I am deeply grateful on going low-carb diet, I never knew about the 25g of fibre a day recommendation! Sounds grim indeed. To me, that is. Of course! Not applying this generally or to anyone else - you included @gogobroom - it will be interesting to hear much more about your fibre journey!

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I totally agree with both your posts @AloeSvea. Those are my thoughts and experiences too!

(I thought I was donning my tin hat regarding the 5 a day theory - glad I am not alone.)

gogobroom said:

So what do you do ? Especially aimed at those who are much less than 50gsm of carbs a day.

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I keep my carb intake to less than 20g a day. Many days I am less than 10g
I have ulcerative colitis which, while having been reasonably well managed on meds for the last 20 years, used to flair every 3 or 4 months. Since adopting keto last August it has not flaired and my day to day symptoms (like going half a dozen times) have disappeared.
I mentioned to my gastro consultant that I was trying keto and she was supportive but did say "don't forget about fibre"
Its not something I count or measure but it is something I occasionally think about and will sometimes spread a couple of seeded crackers with half an avocado rather than cheese or add some lettuce to a meal.
I use lots of keto "subs" and they are often seeded or contain fibre. I have nuts and seeds and loads of cauliflour and think on a day to day basis I probably have as much fibre as I did when I lived on carbs and salt (bar the fact I used to eat lots of fruit)
I have an elderly auntie who has Crohns (I make her giggle when I say "will we talk s**t?") She is so impressed with my insides she is going to speak to her consultant about reducing carbs.