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.

1000 max. AI is a good idea, however with weight training 60g of protein is not enough for me. My target would be 90g (very minimum, pref 120g) as thats 1.5 time my weight.

I can definitely do better with it, just need to plan better. I am happy with samey TBH, it keeps me focused.

You just tell it what you want, those are my requirements, you would tell it what yours are

It did say that mine was particularly challenging so yours would be harder but if you dont mind the same thing over and over and quite limited you could probably manage it, see what it comes up with

I also specified I wanted to have lots of variety and little food waste so if you're not bothered about that, it would be easier

I’ve only had the loose psyllium husks that you stir into a glass of water. I’d think the tablets are the same but compressed - check the label to see how much fibre they contain.

Chia seeds also a great shout, just be sure to soak them in a lot of liquid first so they don’t swell up in your throat or stomach.

Thank you thats really helpful.

Presumably chia seeds in overnight oats would work well with regards to the soaking then

I put them in my overnight oats, about half oats half chia, and then a sprinkle of other seeds like flax, hemp etc. Sometimes I leave the oats which I suppose makes it chia pudding.

Chia in yoghurt - tbsp
Flax in yoghurt - tbsp
Hemp - tbsp
90% dark choc 1.2g fibre per square
Seeds
Cooked veg like carrots and etc.
Edemame beans which hit protein and fibre in one food

I hit well over 30g, usually near 20g for breakfast.

In my opinion, it's better to get fibre from real food. Eat more fruit and veg. Seeds are good. Bran cereal or wholemeal bread if you have the calories.
Also, although protein is important, some of the targets are very difficult if your calorie target is quite low. I fell into this myself and found it hard to hit my protein targets while getting anything with carbs into my diet. So I dropped my protein target a bit to make room. I feel much better for it and it's much easier to get the fibre targets in.

I think it can be really hard trying to balance low calorie, high protein and high fibre plus cooking from scratch and low UPF! Then also making it easy enough and satisfying enough to actually stick to!

Nevermind affordability when it comes to chia seeds, dark chocolate, berries etc!

I had toast and some granola at breakfast, will have veg in both my omelette and salad at lunch, plus mashed potato and peas with dinner.

I'm mainly going to hit my fibre goal today by eating an Aldi light munchy bar. 6.2g. 🤦🏻‍♀️🤷🏻‍♀️

Honestly old school all bran for breakfast is a great way to start the day!

I think it's tricky when you have been trying to lose weight, because so much fiber-rich food is stuff that we have told to cut down on when dieting - fruit, wholegrains, seeds, pulses.

I find that that what works for me is a breakfast of overnight oats made with chia seeds and oat bran rather than rolled oats. Kiwi fruit or raspberries for a snack. Having pasta sauce with pulses rather than pasta, and making a batch of soups and stews that combine meat, veg and pulses.

My food for today (apple crumble overnight oats, a kiwi fruit, duck confit with beans and cavolo nero, M&S protein yogurt with frozen raspberries, cottage pie, broccoli) comes to around 1370 calories, has 42g fibre and 111g protein. The cottage pie has lots of veg and lentils added to the mince.

That sounds delicious. Do you want to adopt me?

Thanks for the encouragement and ideas. I have managed nearly 20g of fibre today. It put me 44 cals over and a bit less protein that I would want but I feel like it was a good balance.

Eat 4 slices of these for 160 calories and about 10g fibre. Or try some German rye bread (if you opt for the latter, you have to double toast it). Have with some low fat cottage cheese / cucumber/ low fat hummus

www.finncrisp.com/products/crispbreads/hi-fibre-crispbread/