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MANGAN64 SparkPoints: (230)
Fitness Minutes: (65)
Posts: 39
10/22/13 6:26 P

thanks for that yeah you right about the water i always know when i don't drink enough of it

SLASALLE SparkPoints: (278,559)
Fitness Minutes: (105,129)
Posts: 12,062
10/22/13 5:40 P

Pay special attention to upping your fluids as you up your fiber. Water is preferable. It really does help as you increase the fiber ...

Good luck to you~! Keep up the great work!

Here's to no diets, but a healthy lifestyle!!!!

MANGAN64 SparkPoints: (230)
Fitness Minutes: (65)
Posts: 39
10/22/13 5:32 P

thank you

SIMONEKP Posts: 2,764
10/22/13 3:11 P

in addition to fruits and vegetables, fiber enhanced cereals, breads, snack bars.

MANGAN64 SparkPoints: (230)
Fitness Minutes: (65)
Posts: 39
10/22/13 1:48 P

Thank you for the tips i will try them thank's for letting me know about the ticker had not noticed it

ICEDEMETER Posts: 1,332
10/22/13 12:29 P

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!

MANGAN64 SparkPoints: (230)
Fitness Minutes: (65)
Posts: 39
10/22/13 12:00 P

thank you give it a try

JCWIAKALA Posts: 347
10/22/13 11:37 A

Whole fruits and vegetables. Beans. Quinoa. Oatmeal. Whole grains.

Seek out nutrient rich foods and avoid convenience foods. For instance, instead of drinking apple juice, eat a whole apple.

If there are foods you absolutely love, like pizza, find a way to add more fiber to it. Top it with broccoli and other veggies.

MANGAN64 SparkPoints: (230)
Fitness Minutes: (65)
Posts: 39
10/22/13 11:31 A

need to add extra fiber as i suffer with irritable bowel but need to add it gradually as too much makes me worse any ideas would be brilliant

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