Most Fiber for Fewest Carbs/Cals?

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Draglist

Joined: Jun 12
Posts: 693

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Posted: 10 Feb 2014, 20:21
Hi. I'm doing If It Fits Your Macros (IIFYM) and I'm required to eat 42-53 grams of fiber per day. I can get it in, but at a pretty high cost in carbs and a minor cost in calories. I'm using wheat bran to supplement the food I'm eating. Anybody have a better option with regard to fiber grams per carbs? The bran has 8 grams of fiber per 13 grams of carbs. Thanks. bp
Bill Pratt / diettruth.org
KJLioness

Joined: Jan 14
Posts: 18

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Posted: 10 Feb 2014, 20:58
Draglist, I was researching that very thing today! It is a challenge to increase the fiber without adding too many carbs. I was on the LeanGains website today, I saw psyllium husk mentioned. Also there is a supplement called "Konsyl" which is also a psyllium fiber product. In (1) rounded teaspoon you get 5 grams of dietary fiber, .05 grams of carbohydrates, and it's only (3) calories.
The Lioness Who Hunts
Draglist

Joined: Jun 12
Posts: 693

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Posted: 10 Feb 2014, 21:03
Thanks, KJLioness! I will check that out. Seems like a much better option.
Bill Pratt / diettruth.org
erwinwarrior...

Joined: Jan 14
Posts: 47

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Posted: 10 Feb 2014, 21:07
My mom uses psyllium husk and swears by it, not so much for weight control but for good colon health.

My journey started May 15, 2013 at 260 pounds with Weight Watchers. I'm continuing with this wonderful lifestyle plan and support program, and am now adding Fat Secret calorie tracking to what I am already doing. I can now use both in reaching my goal weight and then to ensure I don't return to the unhealthy eating and lifestyle habits I'm working so hard to discard permanently.

One day at a time, one pound at a time. I am CAPABLE and CAN DO IT !!!


My ticker is not always consistent with my actual weight...
KJLioness

Joined: Jan 14
Posts: 18

      quote  
Posted: 10 Feb 2014, 21:08
FYI, on the back of the Konsyl container is says:
Carbohydrates (Available): .05 g
Dietary Fiber 5 g
Soluble Fiber 3 g

According to FatSecret it keeps the Carbohydrates straight up and lists it as 5 g. But since there are only 3 calories, I think the .05 is more accurate.
The Lioness Who Hunts
Draglist

Joined: Jun 12
Posts: 693

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Posted: 10 Feb 2014, 21:13
Found it on Amazon.com. Looks great but says that 7 grams is the standard serving. I wonder if I dare go for 42?
Bill Pratt / diettruth.org
Draglist

Joined: Jun 12
Posts: 693

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Posted: 10 Feb 2014, 21:38
I ordered some, and also ordered some natural psyllium husks while I was out there. Thank you for the tips!
Bill Pratt / diettruth.org
liv001

Joined: Oct 09
Posts: 676

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Posted: 10 Feb 2014, 21:59
Flax is also very high on fiber.
Draglist

Joined: Jun 12
Posts: 693

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Posted: 10 Feb 2014, 22:50
Thanks. Funny you mention it... I ordered a bag of that, too!
Bill Pratt / diettruth.org
Hoser

Joined: Jul 10
Posts: 2,047

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Posted: 11 Feb 2014, 03:45
For tasty tasty goodness with lots of fiber I recommend raspberries. One cup of raspberries is 64 calories, around 15 grams of carbohydrate, and 8 grams of fiber. My typical breakfast is steel-cut oats (lots of fiber, but also complex carbs) with a bit of butter, raspberries, and whatever other berries I have on hand. I prefer to get my nutrients from foods rather than supplements, so this combination makes me really happy.

One medium artichoke has around 14 grams of carbohydrate and 6.5 grams of fiber.

Legumes are fiber-rich foods too, but the carb:fiber ratio is higher.
Draglist

Joined: Jun 12
Posts: 693

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Posted: 11 Feb 2014, 06:57
Great advice. Thanks.
Bill Pratt / diettruth.org
sherry1979

Joined: Feb 14
Posts: 2

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Posted: 11 Feb 2014, 15:18
You can take a fiber supplement they aren't too bad calorie wise and as fiber isn't digested you can skip their carb count at the end of the day.

Example. Ultra Fiber 100% Natural - Balanced High Fibre Supplement With Psyllium and Prune, 3 pills would be 8 calories, 5 carbs and 5 fiber so net carbs would be 0
Draglist

Joined: Jun 12
Posts: 693

      quote  
Posted: 11 Feb 2014, 20:22
Thanks. Appreciate it!
Bill Pratt / diettruth.org



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