How much fibre are you aiming for?

[Illbefinejustbloodyfine]

And what are you eating to make sure you hit your target?

I'm new to this, only on day 2, but know I can easily suffer with either constipation or diarrhea if I dont eat the right things. I easily hit protein yesterday , but feel my fibre was low at 11.3g.

I'm aiming for around 20g of fibre per day, but often only hit 15g.

Fruit and vegetables
Chickpeas, lentils, beans
Oats
Cold milled flaxseed (added to breakfast every morning)
I don't eat bread regularly, but when I do, it's multiseed / wholegrain.

I can't be bothered with measuring everything, but I'm taking psyllium husk powder stuff morning and evening and priotizing high fibre choices in my food. Have been fine on that, though if I skip the psyllium stuff I am not as, err, regular.

I’m struggling with fibre as a lot of my calories are taken up trying to negotiate the huge % of protein I’m trying to eat. I’m only on 1200 calories so it can be a struggle to do both. I also take psyllium husk daily which seems to be working. The fibre I’m getting is mostly from any fruit and veg I eat - last night I had a plate of roast peppers, mushrooms, cauliflower and sprouts with hummus and had a textbook BM this morning, so there’s much to be said for it.

I have 30g of fibre. I think people forget we get protein from it too.

Milled flaxseed, tinned pears and 25g high bran in Greek yoghurt does me. I have around 20g a day. Sweet potato also really good for fibre boost

I listened to a nutritionist (sorry can't remember podcast or nutritionist!) who said the 30g per day was per 2000 cal so if you're eating say 1000 (for easy maths!) you should have 15g fibre.

It makes sense & is far more achievable so I hope it's true.

Sorry didn't actually answer your question- I basically eat so food is either there for protein or fibre. Nutracheck says I'm averaging 24g fibre on just over 1300 cals.

Ah that's useful to know @Arglefraster , I'm not too far off then.

I aim for 30gms a day. I have lots of berries and some milled flax seed in my greek yoghurt in the morning, followed by some psyllium husk and a couple of kiwis. Thats 16gms of fiber (as per nutracheck).

I then add spinach to soup for lunch and have some salad or green veg with some protein for dinner and that generally takes me to about 30gms.

I will add as @HoratioBum says by getting that much fibre I have seen a huge improvement in my bowel movements etc... I'm sure I had IBS, but since I started on MJ and upped the fibre I've done some amazingly good poos and I hardly fart at all - that alone has made me feel so much better.

24g today from oat bran breakfast, some pineapple and large pear, a chocolate bar (skinny dream 99kcals) with coffee so far.

Easily hit 30g daily. Often more with fruit and veg.

Will add 75g of peas 4g fibre, 100g carrot 4g fibre. Medium baked potato 4.5g. Dinner. (Over 20g protein too with 40g cheese added)

I love the fact that we all massively overshare about poos and farts on here!

I have to say that before MJ admittedly my diet was fairly bad but I still used to manage a lot of veg.

I still had IBS type symptoms and would almost always fart the duvet off the bed during the night but since being on MJ that all seems to have disappeared. I can’t say my tummy is flatter as it’s currently still massive but I hardly ever fart now, which is wonderful.

I would also say though, that I’m rarely having a textbook poo unless I eat a whole plate of veg. I think the smaller amount of calories I’m eating means a lot of the food is being used up as energy rather than being excreted, but then I’ve always found I poo much less on a diet so that’s to be expected.

psyllium husks and coffee in the morning tend to keep everything on the move.