Getting enough fibre when calorie counting

[LennyBalls]

Hi just wondered if anyone else has this trouble. I am calorie counting on about 1200 cals per day.

I am struggling to get enough fibre in my diet so therefore am constipated most of the time.

Could I have some examples of what people eat in a day to incorporate enough fibre on 1200 cals.

Oats with chia seeds in it, chia seeds in yogurt, frozen berries, dried apricots, almonds, loads of veg with dinner, baked beans on a jacket potato, lentil curry….fibre is an easy one to get loads of

Also pears, broccoli , carrots and raspberries. Wholewheat pasta, wholemeal bread. I think Sharon covered most of it 😊

Beans, peas, lentils, whole grains, vegetables, fruits, variety

What are you eating now?

So today I had porridge with chopped mango

Lunch I had warburtons thin protein bagel with two dairy Lea triangles and about ten plum tomatoes

One large orange

One sorreen bar as a snack

Plant chef mexican falafel salad

Guuud ice lollie

You could supplement with psyllium husks, or scatter bran on stuff.

Or eat loads of fruit and veg (the best way) - as I am comfortably post-menopausal, I need to go low (to about this level) to lose weight and find that going vegetarian for at least 4 days a week and cutting out booze completely can really help.

Look at adding fermented vegetables (such as sauerkraut or kimchi) as they are good for gut health, as are seeds and nuts (more calorific, but worth it) and plain(ish) yoghurts.

Measuring out a portion of good quality muesli and mixing with small pot of Greek yogurt might be a good breakfast.

No white/refined grains or wheat, ever

How to tell me you have a sweet tooth without saying it

A couple of bits of fruit is fine but you will probably have to find a way to replace the Soreen and lolly for vegetables.

Are you a vegetarian?

No not veggie but do tend to not eat a lot of meat. Maybe chicken sometimes

I think raspberries are one of the most high fibre fruits. I buy big bags from frozen ones from lidl, way way cheaper than fresh and are really nice in yogurt or oats.

another good one is veggie soup with lentils added, I like the red split ones as they breakdown and make it really thick and filling. I’m not keen on the texture of the other lentils. You can always add some chicken or ham hock for more protein which will keep you fuller for longer.

Sorry, raspberries are one of the most highest fibre berries

Another another recommendation for psyllium husks. I used to stir a heaped teaspoon into a small glass of smoothie. The texture of the smoothie hides the husk. Immense amount of fibre for a small calorie increase.

Are psyllium husk capsules just as good ?

I would imagine so -maybe check how much fibre in each one. A teaspoon of powder is around 5g of fibre

Low calorie vegetables including broccoli, cauliflower, spinach, carrots, cabbage. Frozen mixed veg is usually pretty low as well. Couple of servings with lunch and dinner should give you a boost. Fruit also.

Maybe some ground flaxseed in the porridge?

Make sure you have wholemeal / wholewheat everything - pasta, rice, bread. It will fill you up more too!

I find popcorn keeps me very regular too 😂

Three dried figs a day.

I am on low cals but also low carb and have a gastric sleeve so simply cannot fit the amount of veg in that I would have done pre op

So my ammunition has been prunes or figs or magnesium. Magnesium was the game changer for me. I dont take the figs or prunes now but they were helpful before I discovered the magnesium

Also fluids, I dont quite make 2ltrs a day, worse at weekends but lots of fluid to flush things through.