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Thread: Help, please, with fiber

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  1. #1
    Join Date
    Oct 2012
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    Pike County, PA
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    Help, please, with fiber

    Guys, I'm brand new to this forum, and am having a lot of trouble navigating. [Hey, at 67 years old I can claim "old age" as the problem? Maybe? LOL]

    I apologize for interrupting this blog, but I can't figure out where to go to ask my question, so I'm putting it here.

    As a life-long sufferer of IBS [iritable bowel syndrome] I desperately need to add tons more fiber [soluble and insoluble] to my 80% Primal diet or I'm going to "die" of what I call "cement in the gut." I know Oat Bran is the single best source of fiber, but I'm having trouble finding a really healthy source of Oat Bran without adding so many calories to my diet that it would constitute a 4th meal, which, trust me, I can't accommodate on any level without putting back on the 8 pounds I've lost in the last 2 months.

    I found a few supplements in bottles online tonight, but none of them--despite some having very high prices--offer more than 5 or 6 grams of fiber in a single dose. This is totally not acceptable. I'm looking for something that adds 13 or 14 or 15 grams of fiber per dose. Less than that won't make a "dent in my cement."

    I eat "tons" of dark green salad greens every day, and cruciferous veggies [I adore broccoli], but it's just not enough to keep the old bowels regular, or even semi-regular.

    I'm more at less at my wits end in trying to figure out how solve this constipation problem, and I would be extremely grateful for any help/advice anyone has to offer. Please keep in mind that I'm only moderately active, by necessity; I walk at a regular to brisk pace for close to an hour every day, do my own version of aerobic dancing twice a week [good old Creedence Clearwater Revival's Greatest Hits help with that enormously], and--or BUT! I have to be very careful how and when I dance aerobically because of a chronically weak lower back and bad knees, both of which can act up at the drop of a hat. As we speak, I'm nursing the remains of muscle pulls and spinal snafus that resulted from too much vigorous dancing to "Bad Moon Rising." My brilliant/generous/amazingly affordable chiropractor has set the recovery in motion, but I must be very careful for the next week or two.

    In the meantime, and even after I recover, since I can't do sprints--maybe one or two every 3 months or so--and I can't run or jog--none of the physical activity that tends to get the bowels moving--I really, really, really need some help with getting a ton more fiber incorporated into my diet without adding calories or too many unhealthy carbs.

    Please, anyone, any suggestions?

    Thanks so much for listening--and for any responses.

    Squirrelly

  2. #2
    Join Date
    May 2012
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    3,913
    Just eat tons of veggies if you think it's so important. And eat the rinds/peels of your veggies and fruit wherever possible.

    You can get up to pretty high levels of fiber just by doing this.

  3. #3
    Join Date
    Oct 2012
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    Pike County, PA
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    I've been doing that lately. And I'm so hooked on my salads, all my friends are calling me "Rabbit." If they ask why I'm eating so much salad, I give them the short answer. If they're still interested, I go into detail. But most folks just don't want to know. Oh, well. You can lead a horse to water, but you can't make him drink.

    Thanks for the post.

  4. #4
    Join Date
    Jun 2012
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    na
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    Did you know that insoluble fibre could, possibly, be making your IBS worse?

    Healing is what I would focus on. Remove all known irritants (grains, sugars, dairy, harsh fibrous veggies, caffeine), and keep adding in healthy fats (avocado, butter, bacon, bone marrow, coconut oil), and try some bone broth.

    Fat is a very healthy way to speed up "transit time"... and be sure to get enough water, both by drinking, and by eating water-rich fruit & veggies (squash, jicama, cucumber...).

    You might try only eating cooked cruciferous veggies... and not the stems of broccoli. Saute the dark green leafies.

    Mark has a blog post on fiber issues... plus, several people have reported good results by following the information available on "gut sense" dot com (I think that's the web URL).

  5. #5
    Join Date
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    Quote Originally Posted by RaeVynn View Post
    Did you know that insoluble fibre could, possibly, be making your IBS worse?

    Healing is what I would focus on. Remove all known irritants (grains, sugars, dairy, harsh fibrous veggies, caffeine), and keep adding in healthy fats (avocado, butter, bacon, bone marrow, coconut oil), and try some bone broth.

    Fat is a very healthy way to speed up "transit time"... and be sure to get enough water, both by drinking, and by eating water-rich fruit & veggies (squash, jicama, cucumber...).

    You might try only eating cooked cruciferous veggies... and not the stems of broccoli. Saute the dark green leafies.

    Mark has a blog post on fiber issues... plus, several people have reported good results by following the information available on "gut sense" dot com (I think that's the web URL).
    I so agree with this, I have found that fat, fat and more fat works wonders for me. Also veges and water, and I don't "evacuate" every day. But that doesn't matter. You will find what works for you - just don't give up !!!!!!
    "never let the truth get in the way of a good story "

    ...small steps....

  6. #6
    Join Date
    Oct 2010
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    New Zealand
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    Quote Originally Posted by NZ primal Gwamma View Post
    I so agree with this, I have found that fat, fat and more fat works wonders for me. Also veges and water, and I don't "evacuate" every day. But that doesn't matter. You will find what works for you - just don't give up !!!!!!
    Absolutely!!
    And also +1 to the previous comment about fibre being an irritant.
    If you haven't yet, have a look at
    Gut Sense: How to reverse and prevent constipation in children and adults
    If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

    Quote Originally Posted by tfarny View Post
    If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/

  7. #7
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    Thank you, Misabi. I will get to your links as soon as I can. Right now I'm off to watch the Vice Presidential debate. Thank you so very much for posting.

  8. #8
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    Oct 2012
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    Pike County, PA
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    I promise, NZ, I won't give up. I've been trying to knock off this extra 20 pounds for well over 20 years. Having begun the Primal process on August 4, I'm almost, but not quite, up to 10 pounds gone. Still can't believe those almost 10 pounds are gone with no sense of culinary depravation whatsoever.

    Heck, I don't even miss all those huge plates of pasta!!! Amazing in the extreme.

    Thanks so much for your post.

    Everyone has been so generous--and so gracious. You guys are GREAT!!!!!!!!!!!!

    Thanks again.

  9. #9
    Join Date
    Oct 2012
    Location
    Pike County, PA
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    Quote Originally Posted by Squirrelly View Post
    I promise, NZ, I won't give up. I've been trying to knock off this extra 20 pounds for well over 20 years. Having begun the Primal process on August 4, I'm almost, but not quite, up to 10 pounds gone. Still can't believe those almost 10 pounds are gone with no sense of culinary depravation whatsoever.

    Heck, I don't even miss all those huge plates of pasta!!! Amazing in the extreme.

    Thanks so much for your post.

    Everyone has been so generous--and so gracious. You guys are GREAT!!!!!!!!!!!!

    Thanks again.
    ADDENDUM: I've been searching all evening for Natural Calm magnesium supplement and every one I've found has calcium and at least one other nutrient added in. I need to find a magnesium supplement that is nothing but magnesium. I want to be able to control my calcium intake completely, as well as controlling the other supplements most of the NC supplements I've found on line have in them.

    Does anyone have a specific website, or a specific brand, or whatever, of magnesium supplement to recommend?

    Any suggestions welcome.

  10. #10
    Join Date
    Nov 2011
    Location
    sunshine state
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    Quote Originally Posted by Squirrelly View Post

    Does anyone have a specific website, or a specific brand, or whatever, of magnesium supplement to recommend?

    Any suggestions welcome.
    I order Magnesium Citrate in powder form from iherb. I prefer this because since it's just pure magnesium citrate powder, you don't have to worry about any other weird fillers or binders or weird ingredients. Here is a link:

    Now Foods, Magnesium Citrate, 100% Pure Powder, 8 oz (227 g) - iHerb.com

    *Also, since it's in a citric acid base, it tends to promote BM even more. I have good results when I take this along with vitamin C, and my husband who is prone to diarrhea has to be careful not to take too much of this, or he's likely to get the runs.

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