Fiber: What it does and where to get it
After weight loss surgery, constipation seems to be a common complaint. Think about it, weight loss surgery patients go from eating however much they want to about 1.5 cups of food a day. These patients are also focused on high protein foods, which cause constipation. The best relief our bodies can get from constipation is fiber. Fiber is a part of a plant or seed that is not digestible by the body. It is large, bulky and helps to grab anything sitting in the intestine to push it out. 
Fiber doesn’t just help relieve constipation. Fiber helps to reduce cholesterol and triglyceride levels as well as reduce blood pressure. If you take cholesterol lowering or high blood pressure medications, a diet with increased fiber would be beneficial. Multiple research studies have shown that fiber intake greater than 25 grams a day can protect against cardiovascular disease. Glucose levels are also better regulated with high fiber intake because it slows down the absorption of sugar. Anyone with elevated glucose levels or diabetes should be working to improve their fiber intake. Fiber also helps keep us full. It is big and bulky in our intestines which expands them, helping us to keep that feeling of fullness for a longer period of time.
Recommendations for fiber are 14 grams per 1,000 calories eaten. Weight loss surgery patients may eat less than 1,000 calories a day for the first six months. They should try for 14 grams of fiber a day. A year after surgery, patients are able to eat a more normal amount of food, so the goal of 28 grams of fiber a day is best. Fiber is found more often in fruits, vegetables, beans, lentils, and whole grains. Not only will we get fiber from these foods, but we can also get great vitamins, minerals, and antioxidants. It is best to eat fruits or vegetables five times a day. Try a little with breakfast, lunch, and dinner as well as your morning and afternoon snack. This will easily get you to the five servings needed.
But, lets be realistic. After weight loss surgery, most patients are too full after meeting their protein needs, there is no room for fruits and vegetables. Occasionally, a fiber supplement will be needed to get things moving. Learning about the types of fiber supplements out there can help you chose what is best for your current situation.
Inulin
Found in: Fiber Source gummies or chewable tablets, Nature Made Fiber gummies, and Konsyl Balance.
Naturally found in: Fruits and vegetables.
What it does: reduces constipation, improves absorptions of mineral, lowers triglycerides, improves immune system, feeds the bacteria in our gut.
Possible side effects: Gas and bloating shortly after intake.
Methylcellulose
Naturally Found in: Nowhere, it is man made.
What it does: treats constipation.
Possible side effects: This product wont cause gas, but could cause a blockage if not enough water is consumed while taking it.
Partially hydrolyzed guar gum
Found in: Natural Brand Super Fiber (GNC) and Regular Girl on the Go
Naturally found in: Guar Plants Seeds
What it does: Makes stools bulkier, lowers blood pressure, triglycerides and cholesterol levels, feeds bacteria in our gut.
Possible side effects: Gas and bloating if not enough water is consumed with it. Do not take if using Metformin.
Psyllium
Found in: Konsyl, Metamucil Capsules and Powder
Naturally found in: Plantago Plant seeds, a plant grown mostly in Northern India.
What it does: reduce constipation, slows carbohydrates absorption, reduce blood glucose levels.
Possible side effects: Gas and stomach cramping.
Wheat Dextrin
Found In: Equate Fiber Powder, Benefiber,
Naturally found in: Wheat, not recommended for those who are gluten sensitive.
What it does: Reduce constipation, feeds bacteria in gut, helps with weight maintenance and longer feeling of fullness.
Possible side effects: Issues for those who are gluten intolerant.
Recipe Corner
Low Carb Chicken Enchilada Bake
Serves: 6 (great for freezing and taking to work for lunch or eating as a dinner when you're on the go)
Time: 40 minutes
Fiber: 5 grams!
Ingredients:
2.5 cups chicken breast, cooked and shredded (you could buy a rotisserie chicken and shred it up, or toss chicken breast in a slow cooker)
1/2 cup canned diced tomatoes
3/4 cup Enchilada Sauce
1/2 cup salsa
1 tsp Enchilada or taco seasoning (save your self the sodium and add chili powder, cumin, garlic powder, and a small amount of cayenne)
1/2 cup low fat cottage cheese, blended in blender until smooth, or 4 oz low fat cream cheese
1 cup frozen corn, thawed
1 cup black beans, rinsed if from a can
4 High Fiber tortillas (La Tortilla Brand), cut into quarters
1/2 cup shredded mozzarella or cheddar cheese
1 1/2 cup chicken broth
optional toppings: sliced black olives, chopped green onions, diced tomatoes
Directions:
1. Preheat oven to 375. Spray a 9x9 inch baking dish with non-stick cooking spray.
2. In a medium bowl, mix chicken with first 6 ingredients. In a separate small bowl, mix corn and black beans.
3. Pour the chicken broth in a shallow bowl. Dip the tortillas in the chicken broth, just long enough the get them moist.
4. Layer 4 tortillas on the bottom of the baking dish, followed by the chicken mixture, then the corn and beans. Repeat the layers, ending with the tortilla layer.
5. Top with shredded cheese. Bake for 25-30 minutes or until cheese is melted.
This website has tons of great recipes, videos, and meal planning ideas for a monthly fee.
5-Minute Lentil Tomato Salad
Serves: 4 small portions
Vegan and Gluten free
Ingredients:
15 oz can lentils
1 1/2 cups cherry tomatoes
1/4 cup white wine vinegar (or balsamic)
1/8 cup chives
salt to taste
Directions:
1. Rinse and drain lentils
2. Halve or quarter the cherry tomatoes
3. Slice chives.
4. Add all ingredients to a bowl and stir. Add salt or vinegar to your taste.
Spiced Raisin and Pine Nut Barley Salad
Serves: 6
Vegan and Gluten Free
Try it alone, as a side dish, or on top of salad
Ingredients:
1 cup dry barley (sub brown rice or couscous if you're not sure about barley, but we are focusing on high fiber here)
1 cup vegetable broth
1 cup water
1 Tbsp olive oil
1-2 minced garlic cloves
1 bell pepper, diced
1 (15.5 oz) can navy beans, drained and rinsed
1/4 cup raisins (can sub dried cranberries)
1/4 cup pine nuts (they can get pricey, I usually leave them out)
1/2 tsp ground turmeric
1/4 tsp of each cumin, ginger, cinnamon, curry powder, and black pepper
optional: hot sauce and a dollop of Plain Greek Yogurt
Directions:
1. In medium pot, add barely, vegetable broth, and water. Bring to a boil, then reduce to a simmer, cover and let cook about 20 minutes, stirring occasionally until all liquids is absorbed and barley is fluffy (follow package direction if you're using a different carbohydrate).
2. Add all other ingredients into a large sauté pan. Stir ingredients together over medium heat for 3 minutes or until heated through.
3. Stir in cooked barely. Enjoy warm with hot sauce and a dollop of Greek Yogurt.
Chicken Chickpea Chopped Salad
Serves: 4
Time: 5 minutes
Ingredients:
2 large romaine hearts, washed and chopped
1 cup shredded cooked chicken breast
1 (15.5 oz) can chickpeas, rinsed and drained
1 cup grape tomatoes, sliced in half
3/4 cup sweet corn (cobs are in season now, but frozen will work fine)
1/4 cup crumbled goat cheese
1/3 cup cilantro, chopped
1 small avocado diced
1/2 cup BBQ sauce
Directions:
1. In a large bowl, add lettuce, top with all ingredients, except for avocado and BBQ. Mixed together gently
2. Place in cold salad bowl. Garnish with diced avocado and drizzle with BBQ dressing if desired.
Black Beans and Cauliflower Rice
Serves: 4
Ingredients:
1 can (15.5) oz black beans (rinsed and drained)
1 large head of cauliflower
2 tablespoons olive oil
3 garlic cloves (minced)
1/2 cup sweet onions, finely chopped
1/2 cup red bell pepper (diced)
1/4 teaspoon ground cayenne pepper
3 tablespoons pickled jalapeño slices
sea salt and black pepper to taste
1/2 cup fresh parsley or cilantro.
Directions:
1. Rinse and drain black beans. After removing excess water, place on paper towels or flat surface for remaining water to evaporate while preparing the vegetables.
2. Cut cauliflower into florets and remove the thick core. Pulse in small batches in food processor to make "rice."
3. Begin warming olive oil in a medium/large skillet over medium heat. Add garlic to olive oil and sauté until golden. Add onion, bell pepper, cayenne pepper, salt and black pepper to pan. Stir occasionally until onion turns translucent. Add pickled jalapeño and stir. Pour cauliflower on top of vegetables and sprinkle with salt and pepper. Mix well.
4. Continue cooking 5-7 minutes until cauliflower is soft, but not mushy. Add black beans and cook additional 2 minutes. Add parsley, mix well and serve.
Greek Quinoa Bowls
Serves: 4
Time: 15 minutes
Ingredients:
1 cup quinoa
1.5 cups water
1 cup chopped green bell pepper
1 cup chopped red bell pepper
1/3 cup crumbled feta cheese
1/4 cup olive oil
2-3 Tbsp apple cider vinegar
salt and pepper to taste
1-2 Tbsp fresh parsley
Directions:
1. Rinse and drain quinoa using a sieve
2. Bring a medium saucepan to medium heat, lightly toast the quinoa to remove excess water. Stir it for just a few minutes.
3. Add water to toasted quinoa, set burner to high and bring to a boil.
4. Once boiling, reduce heat to low and simmer, covered with the lid slightly ajar for 12-13 minutes or until quinoa is fluffy and liquid has been absorbed.
5. While the quinoa cooks, chop and prep the remaining ingredients and whisk together your dressing ingredients (olive oil, vinegar, salt, and pepper).
6. Once quinoa is don cooking, fluffy with a fork. Mix the veggies in and pour the dressing over. Yum!
7. If you'd rather have a cold salad, chill the quinoa before mixing ingredients. Option to serve with a sliced avocado and 2 triangles of pita bread.
Baked Sweet Potato Tacos
Serves: 4
Time: 15 minutes
Vegan and gluten free
Ingredients:
2 medium sweet potatoes
1 cup black beans
1 teaspoon cumin
1 teaspoon chili powder
1/3 cup chopped green onions
1 teaspoon lime juice
chopped tomatoes, sliced avocado, hot sauce, salsa or any other of your favorite taco toppings
Directions:
1. Wash potatoes and pierce with a fork.
2. Wrap in a damp paper towel and cook in a microwave for 8-10 minutes or until cooked through.
3. Let cool slightly, cut each potato in half and scoop out flesh, leaving enough to keep skin in tact. Set Aside.
4. In a small saucepan combine sweet potato flesh, black beans, cumin, chili powder, and lime juice over medium heat until heated through- about 5 minutes.
5. Transfer sweet potato mixture into skins.
6. Top with desired toppings and serve.
Recipe Credit: http://sinfulnutrition.com/baked-sweet-potato-tacos/
5-Ingredient Sweet Potato Black Bean Chili
Serves: 6
Time: 55 minutes
Ingredients:
1 medium yellow or white onion diced
1 Tbs olive oil
2 medium sweet potatoes, scrubbed clean and chopped into bite sized peices
1 (16oz) jar chunky salsa
1 (15oz) can black beans, undrained
2 cups vegetables stock
2 cups water
Optional spices:
1 Tbs Chili powder
2 tsp ground cumin
1/2 tsp ground cinnamon
1/2 tsp chipotle powder
1-2 tsp hot sauce
Optional toppings:
Cilantro
Chopped red onion
Chopped avocado
lime juice
Directions:
1. In a large pot over medium heat, sauté onions in 1 Tbs olive oil and season with salt and pepper. Sauté until onions are translucent and soft.
2. Add swet potato and spices. Cook for 3 minutes. Add salsa, water, and vegetables stock.
3. Bring mixture to a low boil on medium high heat, then turn down to a simmer.Add black beans. Cover and cook for 20-30 minutes, until sweet potatoes are fork tender and soup is thickened.
4. Serve with cilantro, onion, avocado, and lime juice.
Its recommended to make this at least the night before to let the flavors enhance then take it to work for lunch or heat up on a busy night for dinner.
The sweet potato tacos , low carb chicken enchilada bake and the black beans & cauliflower rice recipes sound good . I'll be trying them out . Thanks Courtney. :)
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