How hard is it to increase fibre

[Nedsatomicdustbin]

So after listening to an array of podcasts I’ve decided that’s it’s all about gut health and increasing fibre. Apparently we should be aiming for 30g.

Ive tracked today (and today has been a really good day) and I’m only at 17g. I’m full and can’t face eating anything else.

How hard is it? Protein was much easier.

You could try something like psyllium husk if you’re struggling to get fibre from your daily calorie total.

2 kiwi fruit are usually around 6g fibre for about 120 cals. Pears are similar. A search for high fibre low calorie foods should help with more ideas

I add all bran or bits of shredded wheat to yoghurt and fruit.

I was watching something the other day which mentiones the BGBGS

Beans
Greens
Berries
Grains
Seeds

Bulgar and Barley being the highest in fibre grains, probably the 2 people eat the least as I think people favour rice and couscous over those two

I eat bulgur and freekeh a lot.

You can use both as savoury and sweet.

Are you following Emma Bardwell on Instagram? She's got one book about 30g protein a meal and another about 30g fibre a day. Lots of free recipes and advice on her Instagram. I manage it, mainly from chia seeds, flax seeds, wheat bran and frozen mango or kiwi in my breakfast with Greek yoghurt.

You can make fruit puree in bulk with berries and chia, or berries and psyllium husk and add that to Greek yoghurt. Again, loads of recipes on Instagram.

Chia seeds are good. I make a raspberry chia compote (frozen raspberries, chia seeds, bit of honey) which I put in Greek yoghurt.

I struggle tbh - I don’t love many beans and legumes and the ones I do like (lentils and chickpeas) upset my stomach on mj. I take physillum husk to help

You can also add inulin, it dissolves in liquid so can have it in all sorts! 10g is 21 calories and 8.9g fibre. It’s vaguely sweet but not overpoweringly so.

there’s a brand called gut stuff too who do really nice bars, 10g fibre in each.

I'm getting bored of the fibre panic. A lot of people do not eat enough fibre, I accept this. But if you're eating mostly whole foods and plenty of fruit and veg and high quality bread or other carbs, I think you'll be fine.

I eat sourdough toast or granola (home made, with nuts and seeds) for breakfast most days. At least one portion, often 2 of fruit a day. Potatoes, with skins, a few times a week. plenty of vegetables and salad. Lentils and/or beans a few times a week. It's fine.

The gut stuff bars are lovely! Expensive though. I don't have them very often. They are mostly inulin, which is a soluble fibre (food for our gut bugs). We also need insoluble fibre, which bulks out poo.

I usually get at least 25-30g fibre a day, even on MJ, but I'm veggie and eat beans or pulses most days. I've also been focused on getting enough fibre for years - I'm prone to constipation, I hate it, and it keeps it at bay.

Variety is really important, especially for gut health. You can take all your fibre as psyllium husk, for example, and you'll probably poo a lot better, but your gut microbes won't get the diversity they need. Read up on high fibre foods and see where you can add them in or make swaps. Don't try to do it all at once, and supplements are fine if you feel you need them! Also, 30g is an average across all people - 25g for women and 35 for men is more like it.

Its a welcome change from the protein panic quite honestly

I think Im going to sporadically going to start threads about fibre just for the hell of it.

I’d be careful with the inulin recommendations. It’s absorbed very quickly in the small intestine meaning it doesn’t give you the same benefits of other types of fibres which are absorbed more slowly in the large intestine. There’s emerging studies around inulin damaging the gut microbiome and linking it to cancer. It the long term it seems likely that inulin is worse for you than having a slightly low fibre intake.

fibre from natural sources - fruit, veg, pulses etc is much better for you.

I’ve been trying to increase my fibre and found carrot and hummus a good snack, and raspberries. I was surprised mine was so low as I’m eating so much more fruit and veg, but guess I’m lower on carby things? I also like the skinny whip bars, but not good if you’re trying to cut down on UPFs.

What is also surprising (and I welcome insights from those in the know) is how come I still struggle with constipation despite increasing fibre to 30g (water consumption consistently around the 3 litre mark).

Omg I can’t cope!! Feel like I’m always stressed about trying to eat protein and now it’s the same with fibre 🥹

I average around 5g, I am short and on about 1000 cals to be able to lose around 1-1.5lb a week. I have always focused on protein even before MJ and I just cannot fit enough food in to have lots of fibre too. Its really frustrating as even if I have planned to have more I'm just not hungry enough (on very low dose).

Every food that is suggested seems to have such low amounts of fibre in unless you have loads.

Frozen blackberries with apple then topped with oat based crumble does it for me. Sweetened with stevia.

Two pears is only 6g fibre and we need 30g a day?

Bloody hell I give up!

When I google that, it comes up as 2 pears as 11g

You could probably get better fibre value per calorie from berries though perhaps?

How many grams is that? It seems impossible to get to 30 within a reasonable amount of calories, plus getting in the required protein.

A half tin of chickpeas provide over 7g fibre , 9 G protein and only 150 calories - bean burgers or veggie curry or make your own humous

I eat soup almost every day. It's such an easy and low calorie way to get loads of fibre in.

I make my own now but some good supermarket ones are BOL brand, all are good but the pea soup has 22g fibre per pot. Sainsbury's has a good selection too - Moroccan chicken has 12g, pea & ham has 13g, lentil dhal has 19g. Aldi has a good Mexican chicken and bean soup that has 13g (I think). Tideford and renourish+ have some nice options.
Tesco also has a Moroccan chicken one that is 24g fibre.

Basically look for anything with beans, peas, lentils, and lots of veg.

this is interesting, something I wasn’t aware of. I’d like to read more about if if there are any particular studies you could point me in the direction of! I came upon inulin after realising it was in the gut stuff drinks (which are also good but expensive) and all I saw was positive things.

I like to use inulin at the end of the day if I’ve not quite hit my target through foods. I do agree that it’s difficult though on Mounjaro, particularly on the days you’ve got higher suppression. We’re trying to learn new habits and for a lot of us stop mindless snacking and suddenly you’re faced with the idea of eating for the sake of it when you’re not really hungry. To hit a decent amount of protein plus enough food to hit fibre as well whilst being in a calorie deficit is not easy!

I am now. Thanks.

5g is really low. Even on a calorie controlled diet you must be able to fit more in. Do you eat fruit and veg? Pulses?

Fruit and veg i do but it really isnt much fibre just with that. Majority of my food is protein based I think maybe more around 7g-10g. Chia seeds are easy to add so thats a quick win I think. Maybe add a pear as I do have some cals to spare (just not that hungry). I definitely can add some but I think adding stuff to my meals is what I need rather than adding too much more stuff that will make me fuller. I really struggle to finish meals.

I have psyllium husk tablets but dont think that actually adds fibre does it?

How many calories are you talking about per day?

I had AI do me a meal plan with 30g of fibre and 60g of protein on 1100 calories doing 30 plants a week and its very samey in order to avoid food waste

I havent done its suggestion yet as still doing my own thing for acid reflux at the moment which involves a lot of raw veg.