Fiber queston

How much fiber do you try to get each day? I've seen many use Benefiber daily, it gives you 9g if you take the recommended 3 doses. I read that the minimum requirement is 20g a day, and that people on high protein diets need to make sure they get enough fiber as well.

The thing is, I'm having a rough time getting the right balance to avoid constipation issues. I was drinking the minimum 64oz of liquid per day but have upped that to about 74 a day, hoping that helps. But the fiber issues has me stumped. I had been having Fiber One cereal every morning (25 total carbs but 14 net), but the carbs in it are killing my attempts to stay below 20 carbs a day. I was counting net carbs out of habit because of my old diabetes ways, but now I see that most everyone counts total carbs so that means no more Fiber One for me, it's out.

I'd really appreciate seeing how everyone deals with the fiber issue, and what you use. Thanks in advance, you all are awesome!

I've found (by accident) that almonds seem to keep me regular. I thought I was eating too many of them and banished them, then found myself much more constipated. I let them back into the plan again and my constipation is much better. They do have a fair number of calories though.

Alas, I loathe nuts of all kinds with the exception of cashews and peanuts. They are so high in fat and calories I don't eat them, so nuts are pretty much out

This is interesting! How many almonds do you eat and how often?

1 ounce a day preferably (unless I am craving them, then up to 2 ounces but that is more calories in nuts than I should have).

I don't have issues, but in the past have taken fiber gummies - I think they did the trick, didn't have alot of calories and were tasty, lol

I use the fiber gummies as well and drink lots of water.

I am six weeks out. I have always had Constipation issues,benefiber worked before, but did nothing after surgery, my doctor told me warm prune juice with miralax, even that wa**** or miss, better than nothing, but not really effective. I am a home health nurse, one of my patients was taking three stool softeners at night with a full glass of water, and I gave it a try, two one night, three the next. It works! I eat oatmeal, drink my water, and this works for me.

I get around 28g fiber every day. I have to. I've had a previous surgery that makes it imperative that I get fiber and do not get constipated. So I do count net carbs because to get the fiber, you have to eat carbs, so there is no way that I can stay below even 30 net carbs. I usually get around 50 net carbs. I use MyFitnessPal to track my fiber as well as protein, fat and water. I have had to just get used to the idea that I will possibly lose more slowly to not cause other problems for myself.

Here is some of what I use:

Benefiber (or the generic equivalent) in any food that has a sauce, as well as in a drink.

Splenda with fiber to sweeten coffee or tea throughout the day.

Oikos Triple Zero yogurt once a day since it has great active cultures (good for the gut) as well as 6g fiber.

I make a flax 'bread' made with ground flax seed, eggs, water and baking powder. Each piece has .9g net carbs (6.3g - 5.4g fiber) and I have at least one piece each day. Split and toasted with an egg or turkey sausage makes a good breakfast. :D

Fiberchoice gummies - my favorite. Two gummies is 2 net carbs (6g - 4g fiber) and 15 calories. I take them at the end of the day since they can cause a good bit of gas and I can make up any lack in my fiber goals by taking a couple more.

Hopefully you can use some of these ideas to help you. See where they fit into your plan! :D

I get zero fiber in my diet, and take no supplements for it. I am regular as clockwork, and haven't had constipation at all since about 6 months out. I would guess it's because I get plenty of fat in my diet.