First, it's off-topic, but you might want to have a look at your ticker and make sure that it's correct (I'm guessing that you're actually at 203lbs with a goal of 153lbs --- around 93kg with a goal of 70kg) --- the ticker gets messed up with the change-over from lbs to kg, so you have to make sure you have the settings right.
Second - I'm right with you on having IBS and needing lots of fibre. I generally get in 30-45g per day (usually at the higher end), but worked my way up to that very gradually (the recommendation is over 3 weeks - I did it over about 3 months, coming from a low residue / low fibre diet). The main trick is to make sure that you increase fluids as you increase fibre.
I include most of the following items every day:
Wheat Germ (1g fibre per Tbsp) - I add 2 Tbsp to my cereal or to my yogurt Oat Bran (1.3g fibre per Tbsp) - I add 2 Tbsp to my cereal or to my yogurt Hemp Hearts (1g fibre per Tbsp) - I add 1-3 Tbsp to my yogurt (also adds healthy fats, iron, and folate) Natural Cocoa Powder (2g fibre per Tbsp) - I add to my yogurt and make hot chocolate with skim milk (also adds iron) Almonds (1g fibre per 10g) - I add to cereal or yogurt Dried Figs (10g fibre per 100g) - these are fairly high in sugar and calories, but are a great tasting fibre boost Apples (about 4g fibre per 100g) Raspberries (8g fibre per 100g) - personal favourite since are low glycemic and low in calories Popcorn (6g fibre per 40g unpopped) - makes about 3 cups popped
I prefer to start the day with cereal, so choose a higher-fibre one. I also make sure that any breads that I have are whole wheat and higher-fibre. I get in at least 10g of fibre per day from vegetable servings (my stir-fry tonight has 9g per serving).
Once you get used to higher amounts of fibre each day, don't be afraid to play around with the levels until you get the results that you want. I know my own body, so know that sometimes I'll need a lower fibre day or two (25-30g), and sometimes need to be over 45g. You'll get used to figuring out where you need to be.
Strong thoughts to you!
Fitness Minutes: (65)
39 10/22/13 12:00 P
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