It’s time for another What I Ate Wednesday– join the party!
Today I am focusing on fiber. As some of you have read, I’m doing some experimenting with my diet to figure out if I can possibly improve my IBS-C. However, because I am anti- anything too restrictive, I am starting off by doing less serious experimentation. I’m starting with fiber- but not they way you may think.
I’ve been reading a lot about fiber, and like I suspected, fiber may be the enemy in my condition. So first, I’ve been trying to reduce my fiber. Every doctor I’ve ever seen about my condition, has told to me to eat lots of fiber. I always tell them I eat plenty, but I am fairly sure most haven’t believed me. But honestly, if the answer was as easy as FIBER, do you think I would be paying to see a specialist?! Thanks to boards like this one, I have been able to read advice from people suffering with my same issues. The majority of the individuals writing on the boards have said that fiber has not been beneficial, but hurtful. Of course there are plenty of articles/sites like this one, but if you’re like me you might be skeptical of anything not peer-reviewed. I have read some of the literature, and much of it supports the claim that adding fiber to a diet that is already fiber sufficient will not improve chronic constipation. (Sorry I don’t have any references- it’s late and I’m writing this on the fly!)
Reducing my fiber may sound easy, especially since the majority of Americans only get about ~1/2 of what they need, but for a veggie-fruit-whole grain- legume- loving girl, it’s anything but easy. On a typical day, I eat at least 40 grams of fiber. FYI, the recommended intake for adults is 25-30 grams. Of course, as I tell my doctor, I drink plenty of liquids to keep everything moving. Or attempt to keep it moving. Don’t get me wrong, fiber is great- it’s known to increased satiety, lower cholesterol, and prevent blood sugar spikes. However, sometimes what is good for one person, isn’t good for another.
Anyways, these eats are from my second day of reducing my fiber intake. I tried to be careful of not going over 25 grams of fiber. I started with a manageable goal, because changing food habits is hard. No doubt.
Breakfast: Pumpkin pancake with 1/3 cup oats (2.7 g fiber), 1/3 cup egg whites, 1/4 cup pumpkin (1.5 g fiber), 1/2 tsp baking powder, and cinnamon. Topped with sunflower seed butter (3 g fiber). Plus dark chocolate and 2 cups of coffee.
Snack: Banana (3 g fiber)
Lunch: Mashed sweet potato (4 g fiber), spinach (which steamed down once I microwaved it, making it easier to digest) (2 g fiber), ground venison leftover from tacos, salsa (1 g fiber), and one and a half of my homemade tortillas (1 g fiber). This is a lunch I could eat every day!
Snack: Rice cake (1g fiber) with neufchatel cheese
Dinner: (I apologize for the ugly presentation- darn yellow plates) Very eggy fried rice made from white rice, an egg, broccoli (2 g), garlic, onion (1 g fiber), and tofu (1g fiber). Topped with soy sauce and hot sauce. Anybody else tend to end up with more of the extras than the rice itself?
Plus two energy peanut butter energy bites (3 g) while washing dishing. Because I wanted to sweeten all the salty in my mouth!
Dessert: The last of the ultimate fudge pie (2 g fiber) with almond milk. (Last of my pie- will have to make more!!)
Some of the things I purposely did to reduce my fiber intake included using meat rather than beans at lunch, white flour instead of whole wheat flour for the tortillas, neufchatel cheese instead of nut butter on the rice cake, white rice instead of brown rice at dinner, and leaving out the peas in my fried rice in favor of upping the eggs. If you want to up your fiber intake, do the opposite! 😉
Overall my total fiber intake was 28.2 grams. Not bad, but still over my goal. Eating less fiber, instead of more seriously feels against my nature. Yet, this is what diet experimentation is about. If somehow changing my diet can help me feel better, I think it’s worth the try as long as it is safe.
I’m sharing this today, because I know some of my readers relate to maybe needing to take some of the “health” out of their diets. If what you consider to be “health food” isn’t make you feel healthy, maybe it’s not all that helpful to your health?
I hope this wasn’t too overly-personal, but one thing this blog is for is tracking my progress. I’d love to hear about a way that you’ve experimented with your diet to improve your health!