Fibre sources on low/no Carb

I've gotten back into a cut after bulking up (kind of intentionally kind of not) over last few months while trying to lift heavier.

I've done this a few times before in order to get stronger, then leaner etc. Every time I get into the cut (9-12weeks) and switch to a low / no carb (you'll never get no carb but 20g a day is pretty no-ish imo) I struggle with the oul regularity.

Have gotten my hands on some psylium husks and have been taking them with as part of a protein shake 1/2 times per day, and they seem to have done the job, but I'm interested in how other people are managing to get high quality fibre into their low/no carb diets?

Are you resorting to supplements too, or are there any whole foods that you can recommend as sources of good fibre that can help with the evacuation process on a carb-budget diet?

RobAMerc

I add wheat bran to my shakes - you kinda need to down it as otherwise it will all sink to the bottom into a gluppy mess - cheap too

El_Dangeroso

Raw vegetables, pretty much none of the carbs are bioavailable unless they are cooked.

Raw carrot and sugarsnap pea pods are my favourite. Far more gentle on the digestion than bran or psyllium in my experience.

Gummy Panda

If you are struggling with bowel movements, I remember reading increasing your fats helps this.

Dotcomdolly

Magnesium as citrate in the evening works well too.

phelo2121

Fibe fiber supplement (13euro in Tesco) and centruim advance vitamins really worked for me when I began on low Carb!

siochain

apple pectin power is good for adding fiber.

corkcomp

broccoli, broccoli and more broccoli.. Psyllium husks actually contain carbs too and have a lot of soluble fiber so can actually be counter productive if you don't take in enough insoluble (vegetables) fiber. .

Amantine

If you get enough vegetables, fats and fluids you should have no problem but for some that means A LOT of vegetables, fats (extra virgin olive oil is good) and fluids.

Typhoon.

the milled linseed in Aldi is great... source of fibre and good fats

30g serving contains

7.4g protein
0.7g carbo
11.3g Fat
8.1g fibre

shanebarry92

i use soya bran from holland&barrett! its excellent! i cant notice it at all in food! put it into everything!!!
its high protein, low carb, and VERY high in fiber !
its also only 0.99 per a bag!
60g of fiber per 100g, 7.5g carbs per 100g

Tayla

Coconut flour is brilliant for making cookies or muffins or thickening sauces etc, it's very high in fibre