Fiber Help

[Kg5188]

I have been having trouble with digestion, like un-digested food in stools and very loose movements, this has been going on since pre-whole30 and I thought doing a whole30 would help fix it. I take probiotics and digestive enzymes. I am on day 21 and no changes. My doctor (a gastro specialist) told me to start tracking my fiber and make sure I am getting 25-30g per day, and recommended that I start eating a fiber one bar or cereal and to not start taking a supplement because dietary fiber is better. So I began googling what foods have high fiber and got 500 different answers. Is there a trusted source out there with an accurate list of high fiber foods. I know chia seeds have a good amount of fiber so I soaked some in coconut milk overnight and ate it with raspberries because I read some where that raspberries are high in fiber... can anyone suggest more ways to get dietary fiber? Thank you!!!

[missmary]

Have you been following the meal template? 

 

If you have been, then you should have been eating 2-3 cups worth of a variety of vegetables at every meal and that is plenty of fiber. If you have not been doing that, start doing it. If you have been, let us know some more details on your intake (like posting a couple days of exactly what foods you ate) should help us troubleshoot.

[Sarah Jane]

I had issues with undigested food and loose BMs during my first Whole30, I suggest reducing fat a little bit too while you up your fiber intake (or at least exploring fats that are easily digested).  I can't offer any help on what veggies are more fiberous (sp?) (I would just be googling as well).  But my mom always says to reduce "ruffage" aka leafy greens while I have loose BMs.  Good luck! 

[Kg5188]

I am following the meal template, breakfast is usually 3 eggs with sweet potato and sausage. Lunches are usually left over dinners or some sort of kale salad with hard boiled eggs OR chicken and avocado.

Dinners are always different but always palm protein thumb of fat (sometimes more depending on if I'm using a sauce or avocado) and a full plate of veggies like broccoli, carrots, cauliflower, Brussel sprouts, sweet potato......

I have been soaking 1/4 C chia seeds in 1 C of coconut milk overnight, dividing into 3 servings and eating with breakfast with berries and banana. When I eat the chia in coconut milk I have 2 eggs and less sweet potato. 

My doctor asked me to keep a diary of my fiber intake so I am just trying to find an accurate source to figure out how much fiber I am actually eating. I really don't think lack of fiber is the problem, I am pretty sure there are other issues going on that my Dr. just cant figure out, so I would like to be able to prove to her that I do eat enough fiber with out grains and move on, if that makes sense.

[ladyshanny]

Sorry, why are you removing an egg when you add the chia seed coconut milk thing? The chia seeds are considered a fat on Whole30 and the coconut milk as well.  Also I see you are removing part of a sweet potato and adding chia seeds with fruit.  We would recommend not letting those fruits push the veggie off your plate.  Especially since the only veggie you're having at breakfast is the sweet potato.

 

Sweet potato as a vegetable is fine for breakfast but you would get more fibre and longer satiety if you added 1-3 cups of another veggie like asparagus, green beans, brussel sprouts, fennel, peppers etc.  

 

If you add those veggies to breakfast and make sure you have 2-4 cups of veggies with your other meals, you may be able to do away with the chia seeds which by the way can cause constipation, bloating and intestinal distress in some.