acraw
All American
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I briefly saw it. High fiber foods not includin veggies ( I secretly hate veggies but know I have to eat them) are also high in carbs. On low days I am around 80-100g. I love legumes, like I said, but 2-3 servings already fulfill my carbs for the day.
2 cups of beans already 80g for me.
[Edited on August 23, 2016 at 10:42 PM. Reason : .]  8/23/2016 10:40:41 PM
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0EPII1
All American
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* eat half a can of beans daily, at one meal or split up you decide. that's 10-12 g fiber. (i eat a whole can daily)
* oatmeal at breakfast with fruit and nuts/seeds can easily give you 8-12 g, depending on serving size.
* 2 servings of non-starchy veggies at lunch and dinner each is 4-6 g x2 = 8-12 g.
* 2-4 servings of fruit daily = 4-12 g.
* total = 30-48 g.
[cut out anything made from white flour]
but yeah, if you are doing low carb... well, that can mess things up. when i did paleo for 4 months, i was scared i would get constipated, but i didn't. i realized it was because i had a load of fat daily (100-150 g), which moved things along. and of course, i got some fiber from veggies.
the 3rd way (aside from fiber and fat) things can move along the tract is from a high activity level. doesn't need to be intense, but just being active (walking, housework, etc) for a few hours a day vs. being a couch potato all day makes a huge difference in my experience, all other things being equal. but you are pretty active, right?
here is a tip for days when you are low on fiber/activity:
at each meal put a tsp of chia seeds in the drink of your choice, stir thoroughly to make sure they don't clump, wait 5-10 min, and drink up! drink more liquid on top.
a tbsp of chia seeds = 3-4 g fat (mostly omega-3), 5 g fiber, 3 g protein, plus 6-10% of the RDA for Fe, Mg, and Ca
and 3 tsp > 1 tbsp
easy to do and super healthy. and economical too; you can get 75 tbsp (2 lbs) of chia seeds for $10.
and/or get psyllium seed husk: https://www.amazon.com/s/ref=nb_sb_noss?url=search-alias%3Daps&field-keywords=psyllium+husk 8/23/2016 10:41:56 PM |
