Most efficient way to get RDA of fiber?

[meat]

After a deadly bowel movement (after drinking a ton of water yesterday) I'm about to up the ante on fiber.

What is the most efficient way to get the full RDA of fiber each day that you guys have found, either by vegetables, or a sugar free supplement that can meet the full RDA but doesn't cause discomfort, etc.

The chewable tablets are all sugary and/or meant to be consumed as only 15-30% of your daily fiber.

Yes i eat broc, brussels, etc, but it's not enough, and i want total efficiency and reliability so that my food sources exceed the rda when posible.

The best source i've found is avocados, 2 7oz avocados (the bigger ones) hits 100% RDA, but this is excessive for my stage of my diet for obvious reasons.

[atkinsgal08]

Re: Most efficient way to get RDA of fiber?

A flax muffin in a minute has 7.6 grams of fiber.

[Suzanne_H]

Re: Most efficient way to get RDA of fiber?

Some of my favorite high fiber, low carb foods are flaxseed meal (not just flax seeds as they just go through without imparting fiber), endives, avocados, spinach, broccoli, cauliflower, asparagus, celery, eggplant, mushrooms, peppers, zucchini... and berries if you're on the berry rung. My favorite salad is a great big fresh spinach salad loaded with veggies. I make soups the same way.

[imagood1]

Re: Most efficient way to get RDA of fiber?

[QUOTE=meat;1173066]After a deadly bowel movement (after drinking a ton of water yesterday) QUOTE]

How much pure water do you drink on a normal day? It is recommended we drink a minimum of 64 ounces pure water daily. Personally I drink more and never have problems with my bowels.

[mitzimarie]

Re: Most efficient way to get RDA of fiber?

Are you able to get jicama where you are? 1 cup of jicama has 6.4g of fiber, and it's considered a salad veggie. Pumpkin is another great source of fiber (1 cup of canned pumpkin has 10g of fiber), and is on the Other list of Induction veggies. Trouble is, though, that there is a shortage of pumpkin now because of floods. I still have 3 cans left in my stash, but haven't been able to find it anywhere.

[meat]

Re: Most efficient way to get RDA of fiber?

[QUOTE=imagood1;1173106]

After a deadly bowel movement (after drinking a ton of water yesterday) QUOTE]

How much pure water do you drink on a normal day? It is recommended we drink a minimum of 64 ounces pure water daily. Personally I drink more and never have problems with my bowels.

i drink up to a gallon (128oz), i get water cooler delivery service.. pretty cheap like $20/mo i rip through 5 gallons in a week no problem

[meat]

Re: Most efficient way to get RDA of fiber?

Are you able to get jicama where you are? 1 cup of jicama has 6.4g of fiber, and it's considered a salad veggie. Pumpkin is another great source of fiber (1 cup of canned pumpkin has 10g of fiber), and is on the Other list of Induction veggies. Trouble is, though, that there is a shortage of pumpkin now because of floods. I still have 3 cans left in my stash, but haven't been able to find it anywhere.

never heard of just googled for it... interesting

[meat]

Re: Most efficient way to get RDA of fiber?

A flax muffin in a minute has 7.6 grams of fiber.

got a recipe?

[brandywine1241]

Re: Most efficient way to get RDA of fiber?

Pumpkin is another great source of fiber (1 cup of canned pumpkin has 10g of fiber)

Mitzi, if the pumpkin is pureed, isn't it 1/2 C for induction? When I looked it up on the USDA database, they gave values for 1" cubes.

[mitzimarie]

Re: Most efficient way to get RDA of fiber?

Mitzi, if the pumpkin is pureed, isn't it 1/2 C for induction? When I looked it up on the USDA database, they gave values for 1" cubes.

Hmm... to be perfectly honest, I have no idea. I've never heard that, but that doesn't mean it's not true. I have always used canned pumpkin, and use 1/2 a can at a time, which comes out to be .88 cups. It very well could be that we should limit canned pumpkin to .50 cup during Induction. Veggies that cook down significantly are measured raw to get the 1 cup serving, so are smaller than one cup after cooking. So perhaps that's the case with pureed, too. A good reason to move to Rung 1 (more veggies) after Induction!

Here is the recipe for the pumpkin stuff I eat:

About the pumpkin - I use Libby's canned pumpkin that is (or was ) probably located next to the baking items in the grocery store. Make sure to read the label carefully so that you pick up the 100% pure pumpkin and not pumpkin pie filling, which is also made by Libby's and looks a lot like the pie filling, which has sugar in it. Here is the recipe for what I eat:

In a bowl, I mix 1/2 of a can of pumpkin (which is .88 cups) with 2 ounces of cream cheese. I put this in the microwave for 1 minute, then take it out and stir well. I then add a few drops of liquid Splenda (just use sweetener of your choice), 1 teaspoon of cinnamon, .5 teaspoon of allspice, .5 tsp. of nutmeg, and stir. Once I passed rung 3 in OWL (seeds/nuts), I started adding 1 ounce of almonds, which is about 22 nuts that I cut in half (so I can have 44 nuts ). I then put it back in the microwave for about 40 seconds, stir, and it is done. As Lynne said, it can be eaten warm or cold. Beware, though! This concoction contains 15 net carbs. So anyone who doesn't want to use up that many carbs can leave out the nuts and/or cut back on portion sizes of the ingredients. I ate it for a long time without the nuts, and it is good that way, as well. It does have a high fat percentage because of the 2 ounces of cream cheese, but I don't stress over that. Lots of people get by with only 1 ounce of cream cheese, but I like how creamy it is with the 2 ounces. This makes a pretty big bowl, too, so you may not need to make this much. My husband always talked about how good it smells when I make it, so I made it for him one day. He couldn't finish it all because it is kinda rich. Cutting this in half would have been enough for him. I always finish mine, though.

Meat, here is some info on jicama:

jicama = jícama = yam bean = Mexican yam bean = ahipa = saa got = Chinese potato (this name also is used for arrow root) = Mexican potato = Chinese turnip (this name also is used for lo bok) Pronunciation: HIH-kuh-ma Equivalents: One jicama, cubed = 2 cups Notes: This tan-skinned tuber has a mild, nondescript flavor, but a nice crunchy texture. It's a good, cheap substitute for water chestnuts in stir-fries. Since it doesn't discolor, it's also a great vegetable to serve raw on a crudité platter. Peel it before using.

Jicama is a staple for me. I find them to taste a bit like a cross between a mild apple and a pear. It varies... sometimes they're pretty bland. I've been getting some really, really good ones lately. I eat it raw. Oh, yeah... I must admit that I didn't care for it, the first time I tasted it. It tasted kinda root-y... like dirt. But I ate it a few more times, and it grew on me. I eat it just about everyday now.

[Georgiana]

Re: Most efficient way to get RDA of fiber?

What is the most efficient way to get the full RDA of fiber each day that you guys have found

I am getting about 40 g of fiber per day... but then I also eat approx. 50 net carbs from vegetables, plus nuts and seeds (mostly flax).

Why don't you move to OWL Rung 1 and add 5 net carbs of vegetables? That will give you more fiber... and in two years here, I don't remember seeing someone slowed down -- let alone stalled -- by 5 net carbs of veggies. Especially a guy.

[SugarFreeSheila]

Re: Most efficient way to get RDA of fiber?

Adding two bags of mixed non-starchy veggies instead of one in stir-fry helps. Gosh, and pecans really help, too - and blackberries.

Of course, take into account your personal carb limit since we all differ.

[paminmd]

Re: Most efficient way to get RDA of fiber?

got a recipe?

I love the Muffin in A Minute recipe.
I don't use the cinnamon (to save on carbs) but recipe calls for 1 tsp

1/4 c flax seed meal (Red Mill has 8 carbs/8carbs fiber for 1/4 c)
1 egg (.5 carb)
1tsp butter
1/2 tsp baking soda (.6 carb)
1 envelope splenda (1 carb)

Put 1tsp butter in coffee cup & melt for 15 or so seconds
add egg and whisk it
mix flax seed meal, baking soda and envelope of splenda
add dry ingreients to egg mixture
microcook for 1 minute

dump out onto plate and slice into 4 or 5 slices.
This is good with a little bit of butter, or some cream cheese & a couple to sliced olives.
If you use 1 oz cream cheese and 4 green olives (stuffed type) your net carbs are 3. (11.4 carbs less 8.4 fiber grams )

Drink lots of water with these and they will help with constipation issue.
You have to be careful though since the book limits flax seed meal for constipation issues to a smaller amount than the 4 TBS needed in this recipe.

[lolitaleekun]

Re: Most efficient way to get RDA of fiber?

I bake a batch of parmesan flax seed crackers and munch throughout the day. You can control your intake, for example 1 tbs of flaxseed per cracker, and you can even add a touch of liverwurst or cream cheese. Yum.

Garlic Parmesan Flax Seed Crackers - Recipe for Low Carb Flax Crackers

[meat]

Re: Most efficient way to get RDA of fiber?

I love the Muffin in A Minute recipe.
I don't use the cinnamon (to save on carbs) but recipe calls for 1 tsp

1/4 c flax seed meal (Red Mill has 8 carbs/8carbs fiber for 1/4 c)
1 egg (.5 carb)
1tsp butter
1/2 tsp baking soda (.6 carb)
1 envelope splenda (1 carb)

Put 1tsp butter in coffee cup & melt for 15 or so seconds
add egg and whisk it
mix flax seed meal, baking soda and envelope of splenda
add dry ingreients to egg mixture
microcook for 1 minute

dump out onto plate and slice into 4 or 5 slices.
This is good with a little bit of butter, or some cream cheese & a couple to sliced olives.
If you use 1 oz cream cheese and 4 green olives (stuffed type) your net carbs are 3. (11.4 carbs less 8.4 fiber grams )

Drink lots of water with these and they will help with constipation issue.
You have to be careful though since the book limits flax seed meal for constipation issues to a smaller amount than the 4 TBS needed in this recipe.

this sounds amazing! thank you so much for this!