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  1. #1
    Registered User oregonchick76's Avatar
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    adding fiber to protein shakes?

    I'm dieting, and while "real" food is more satisfying, it's just easier to supplement with shakes to meet the protein requirements on a reduced calorie diet.

    Anyways, I've been experimenting with adding bulk to my shakes to make them more substantial and stick with me longer. I recently started using coconut flour, which has quite a bit of fiber, and imparts a really nice coconut flavor. If you mix this in with Isopure Double Chocolate, it tastes like an Almond Joy!

    I also tried wheat bran, but that was just nasty and sank to the bottom of my shake pretty quick.

    Fiber cereal and Kashi seem to work pretty good too.

    I just bought a pack of rice bran. The nutrition info was impressive! A cup has 220 calories, 20g fiber, and 10g of protein. Obviously I'm not going to use a whole cup in my shake, but those are decent stats.

    Does anyone use other stuff to add fiber/substance to their shakes?
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  2. #2
    Viva la Vulva womanoid's Avatar
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    oat fiber- 5 cals / 26g fiber per 2 tbsp

    whole flax seeds- 0 cals / 4g fiber per 2 tbsp (do not grind!)

    I don't do shakes, but when looking to add practically zero cal fiber, these are my choices. I even stirred a couple tsps of oat fiber into mac & cheese, undetectable.
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  3. #3
    Registered User DaniGrrl's Avatar
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    I'm really digging flax and chia seeds right now. I haven't stirred them into shakes but they're definitely little nutrition powerhouses. My husband has been throwing them
    Into his shakes.
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  4. #4
    Registered User andrerox80's Avatar
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    if you're digging the coconut flour (i'll have to look into that. only flour i've ever really experimented w/ is peanut flour), why change? i know you have a t joe's near you. ever try their blueberry flaxseeds? would taste great. i don't make shakes (concoctions only), but if wheat bran didn't work, maybe oat bran would. or psyllium husk. and i'm a big fan of chia seeds too. add volume too.
    i second what wp said.

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    i don't believe in iifym (for physique purposes, yes, but for health and wellness, no), but i do believe you should seriously love every single thing you eat.

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  5. #5
    Registered User Breebreerocks's Avatar
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    I've been using psyllium. Odd texture but tasteless. I've taken to drinking my carb component due to my stomach being temperamental, so have 1/3 cup oats, tsp raw cacao powder, psyllium and water. Just gotta watch psyllium as it keeps getting thicker as it absorbs water. Leave it too long and you'll have protein concrete.

    Didn't realize chia was such a good source of fibre, so might start adding these.
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  6. #6
    Gettin' back up again Rowyn's Avatar
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    Originally Posted by andrerox80 View Post
    and i'm a big fan of chia seeds too. add volume too.
    Me too, not necessarily for the fiber, for the micronutrients. But if you let them sit in liquid, they become a little bit like tapioca, they swell up and thicken whatever you put them in. Some vegans use them (or ground flax seed) mixed and soaked in water to replace eggs in baking.
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  7. #7
    Registered User andrerox80's Avatar
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    just realized i neglected the obvious - add in high fiber fruits.
    i second what wp said.

    mausi79 and i were separated at birth.

    i don't believe in iifym (for physique purposes, yes, but for health and wellness, no), but i do believe you should seriously love every single thing you eat.

    lifetime reps to el, wp, kim, amanda and rowyn

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  8. #8
    Gettin' back up again Rowyn's Avatar
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    Originally Posted by andrerox80 View Post
    just realized i neglected the obvious - add in high fiber fruits.
    Or pumpkin. If you add it to a chocolate shake with a little cocoa powder and stevia, you can't taste the pumpkin but it adds bulk and fiber.
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  9. #9
    Born again nutritarian SaltedRain's Avatar
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    Psyllium powder and chia seeds!

    I've thought of blending Bran Buds into my smoothies, but haven't tried yet. I've also made some with canned pumpkin.
    If I were an animal, I'd be a giraffe - long-limbed, weird looking, awkward as f#ck... but cooler than a frozen TV dinner!

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  10. #10
    Damn, it's good to be me! thepowerwithin's Avatar
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    My only trouble with fiber is getting too much, causing me to become gassy, bloated, and having giant poops . Talk about distress!

    It's in some many whole foods, as well as already added to so many, making me wonder why anyone would have to supplement. Everyone has their sweet spot, but, seriously, you only need 30-40 gm daily.

    High fiber fruits is enough for me, lol!
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  11. #11
    Registered Weapon proudmanlet's Avatar
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    Coconut flout is a good idea, will have to try. I love coconut anyway. I sometimes add oatmeal (just dry out of the box), it does tend to sink to the bottom but it helps if you just keep swirling the shake while drinking it. Also greens products like The Ultimate Meal (excellent product IMO) and Garden of Life Raw Meal--these have fiber plus other great nutrients.
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  12. #12
    Registered User oregonchick76's Avatar
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    Sounds like you don't have any trouble getting in the fiber, and tbh, I don't either, when I'm at maintenance calories. On a cut, there's just so many calories to eat - and I find I eat a lot less fruit and starchy stuff in favor of higher protein foods.
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  13. #13
    Damn, it's good to be me! thepowerwithin's Avatar
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    This link is great. It really opened my eyes as to how easy it is to get 30-40 gm of fiber daily, even when restricting calories. Especially when dieting, I'd rather eat instead of adding tasteless, nonsatiating stuff to a shake .

    http://commonsensehealth.com/Diet-an...er_Foods.shtml
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  14. #14
    Registered User andrerox80's Avatar
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    Originally Posted by Rowyn View Post
    Or pumpkin. If you add it to a chocolate shake with a little cocoa powder and stevia, you can't taste the pumpkin but it adds bulk and fiber.
    pumpkin is my fave food! forgot to suggest it. definitely adds bulk too.
    i second what wp said.

    mausi79 and i were separated at birth.

    i don't believe in iifym (for physique purposes, yes, but for health and wellness, no), but i do believe you should seriously love every single thing you eat.

    lifetime reps to el, wp, kim, amanda and rowyn

    "if you want it badly enough, you will make time. it's that simple."
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  15. #15
    Registered User nicholina's Avatar
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    sweet potato, spinach, raw oats, beans, raw cacao.
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  16. #16
    Registered User andrerox80's Avatar
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    op, why don't you just include or sub in more high fiber foods? i personally would find that most satisfying. is there a reason you're looking to add it to a protein shake (although you totally can and have gotten suggestions)?
    i second what wp said.

    mausi79 and i were separated at birth.

    i don't believe in iifym (for physique purposes, yes, but for health and wellness, no), but i do believe you should seriously love every single thing you eat.

    lifetime reps to el, wp, kim, amanda and rowyn

    "if you want it badly enough, you will make time. it's that simple."
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  17. #17
    Its ok, Im a Limo driver! ShackledOrphan's Avatar
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    I realize this is older, but after stumbling across this thread I have to say "Thanks". This makes for a good list of fiber sources.
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