Low carb & fibre (psyllium husks)

[shell]

Hi all,
Just been looking into the fibre intake in my diet, (BM not that regular).

Because I dont eat many carbs (hi fibre), I worked out I am not getting any where near the 30g of fibre your body needs a day.
I would have to eat 6 lettuce's, 2 cauliflowers & 4 bunces of celery to get the 30g! (only guessing!)

So I have looked into psyllium husks to take with meals.
Apparently makes you feel fuller, gets "things" moving along, and absorbs and takes some fat with it!

Anyone have any experiences good/bad with taking psylluim husks?

Shell

[ConnieK..]

Shell,

They seemed to make me retain water when I take them ... but they do fill me up

Connie

[SassyK]

Hi Shell. Whenever I've taken psyllium on the program I've had a gain or no loss. They don't seem to get things moving for me - all I seem to do is retain fluid. I know there are others on here who swear by them though.

[shell]

FLAX SEED
Relief from constipation
Studies in older adults show eating flax helps increase the frequency of bowel movements. What makes flax stand out above other whole grains is its mix of fibre. Rather than containing large amounts of one type of fibre, flax seeds contain generous quantities of both soluble and insoluble fibre. Flax tastes good and adds all the fibre of whole grains to foods: 1 Tbsp of milled flax contains as much total dietary fibre as 1 slice of whole wheat bread or 1/4 cup of cooked oat bran. Flax is also one of the richest sources of lignans in the plant kingdom. Researchers are particularly interested in the cancer-fighting ability of lignans.

Soluble fibre
Since it is well known that soluble fibres - fruit pectin, oat bran or mustard seed mucilage - are effective cholesterol-lowering agents, it's likely that the soluble fibre in flax seeds is no exception.

Insoluble fibre
Not surprisingly, studies show that the insoluble fibre in flax, like that in wheat bran, is helpful for regulating bowel movements and preventing constipation. Because flax's insoluble fibre components have the capacity to hold water, they help soften the stool and allow it to move through the colon more quickly.

How many calories are in flax seed?
100 grams of flax seed has approximately 450 calories.

Does flax contain gluten?
Flax contains no gluten.
Carb count?
34.25g of carbs per 100g

How can I add Flax Meal to my diet? How Much Flax to Eat?
Like any fibrous food, flax can upset your digestion if you add too much, too quickly. In a balanced diet, 8 g (1 tablespoon) of milled flax daily provides enough ALA to meet dietary needs. 8 g of milled flax daily provides enough ALA to meet dietary needs.

Some web sites with more information:

http://lowcarbdiets.about.com/od/wha...a/flaxinfo.htm
http://www.gainingweight.info/benefi...flax-seed-oil/

[thenewvee]

Hi Shell

I've been using psyllium husks regularly since I started the program, and I put it in with my yoghurt and cooked apple in sprite. It is a great thickener and can be used instead of bread crumbs in minced chicken to make chicken nuggets or chicken burgers etc. It's kept me very regular!! I may use only a couple of teaspoons in the morning or include a tsp or 2 as well with my evening meat if I'm having chicken nuggets or burgers.
I haven't tried using flaxseed oil so can't comment on that!

Vee

[Annabelle Joy]

Flaxseed is also known as linseed. I was using flaxseed oil prior to starting Cohen's because it is a better source of omega-3 than fish oil, although not such good quality.

I have used psyllium off and on for years. I was taking it early in the programme, tried it mixed in with yoghurt for a while, but stopped when others said it slowed them down. I think it's best mixed in with other foods.

AJ

[jamesperterson]

Where would i get these? The vitamin store? Would they have them?

[garden goddess]

Hi James,
Presuming you are in Australia ??
Psyllium husk is available at the supermarket (health food isle) or the health food shop...remember to get the 'plain' one and not the ones with additives such as fruit extract.
Flaxseed oil I have always bought from the health food shop also , and was advised to keep it in the fridge.
Cheers Lily

[liz08]

I think psyllium husk works great to add some fiber into your diet! You can mix it in a drink of any kind, or in something like yogurt, or sprinkle it over a salad or cereal. It works really well to help "regulate" you. I of course think it's best to try to get fiber into your diet and use the psyllium husk as a supplement on those days or weeks when you know you're not getting enough fiber or are having problems. I've never used it daily for a long period of time. But is definitely good for you and keeps things moving. You can also get it in pill form if you don't like the powder (I know I found it in powder and pill form at seacoastvitamins.com, where I get my supplements).

[fornight]

I saw some flax seed bread in the supermarket. I don't think they use flax seed flour for it. More like they cover the bread with flax seeds coating. Wonder if anyone try such bread and it helps BM?

[sweetykoi]

Originally Posted by thenewvee

Hi Shell

I've been using psyllium husks regularly since I started the program, and I put it in with my yoghurt and cooked apple in sprite. It is a great thickener and can be used instead of bread crumbs in minced chicken to make chicken nuggets or chicken burgers etc. It's kept me very regular!! I may use only a couple of teaspoons in the morning or include a tsp or 2 as well with my evening meat if I'm having chicken nuggets or burgers.
I haven't tried using flaxseed oil so can't comment on that!

Vee

does psyllium affects your program

[RevampedTramp]

I use it everyday - so I would say that it doesnt seem to affect my program.
It makes things more bearable for me now that I am hungry

[rosno]

How much psyllium are you allowed while on the program?