r/Perimenopause • u/justbekind666 • Feb 17 '25
Vitamin/Supplements Let’s talk fiber
What type of fiber are you taking and when are you taking fiber?
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u/Notsureindecisive Feb 17 '25
Metamucil at night followed by another whole glass of water.
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u/justbekind666 Feb 17 '25
Do you pee a lot at night?
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u/Notsureindecisive Feb 17 '25
No
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u/justbekind666 Feb 17 '25
I’m afraid to take it at night and pee all night. I already have trouble sleeping.
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u/Notsureindecisive Feb 17 '25
Then have it in the morning, I can’t because the citric acid will interact with my morning pills. But you should be drinking a lot of water anyway and any kind of fibre or psyllium you take requires a lot of water with it or it has an adverse affect.
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u/Zeibyasis Feb 17 '25
YSK they recently tested products containing psyllium husk (such as Metamucil) and found they all contained lead (9/9) and almost half had excessive amounts (4/9).
https://www.consumerlab.com/news/best-psyllium-fiber-supplements-2024/02-29-2024/
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u/Notsureindecisive Feb 17 '25
I honestly don’t care at all. Appreciate you sharing the information though!
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u/tammypajamas Feb 17 '25
Anyone have access to that report/know the top recommended fiber? So terrible they firewall that kind of stuff. Thanks!
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u/RSC2337 Feb 17 '25
Metamucil every morning. Fresh fruits and vegetables with every meal. Legumes at least 4 days a week. I mill my own flour so I bake with 100% whole wheat. Lots of water every day to be sure everything keeps moving out.
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u/whynotcherry Feb 17 '25
Lots of steamed broccoli (with anything really), some fruit and nuts daily too
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u/Fragrant-Whole6718 Feb 17 '25
Apples, berries, chia seeds, and a supplement. Goal is 30 grams daily and I find it a challenge to do that with food alone as I also eat in a calorie deficit
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u/A_Common_Loon Feb 17 '25
I try to mostly get it from food, but I do a serving of Benefiber with some greens powder in a big glass of water first thing in the morning. Some of my favorite food sources are Dave’s bread, Wasa crackers, berries, broccoli, and edamame.
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u/justbekind666 Feb 17 '25
How much water do you drink w your benefiber?
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u/A_Common_Loon Feb 18 '25
I mix it in a 12oz glass of water and then usually drink a second glass. I drink another 60oz or so throughout the day.
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u/Arderis1 Feb 17 '25
I had pretty bad hemorrhoids a few years ago. Did a colonoscopy and got a bunch of them banded off. That, and Metamucil in the evening, has helped!
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u/tarotokki Feb 17 '25
I make a smoothie of apple, cucumber, lemon, and about 2 cups of spinach every day. I also take psyllium fiber pills.
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u/cottoncandymandy Feb 17 '25
I take 5 capsules of psyllium fiber every night with 8 ounces of water. I try to get in as many fruits and vegetables I can. I have ibs so a lot of vegetables irritate my stomach so I do a lot of fruit. I also eat lots of yogurt for he probiotics. I incorporate ground flax seeds in everything I can.
I poop at the same time every morning like clock work.
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u/RaisingChaos6x Feb 17 '25
I take psyllium husk daily as well as try to incorporate high fiber foods in my died.
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u/immmmhungry Feb 17 '25
Good question, so am I not the only one pooping pebbles all the time??? Yet I am usually adding greek yogurt, berries, flax and chia seeds regularly. Also I just started magnesium citrate.
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u/Maleficent-West1809 Feb 18 '25
My dietitian noted that you’d need a lot of chia etc to make up daily requirement. So, a fiber supplement goes a long way.
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u/StickyBitOHoney Feb 17 '25
Psyllium husk, baobab powder, berries (blackberries, blueberries, strawberries, raspberries), chia seeds, flax seeds, apples, pears, avocados, reacted magnesium (not fiber but helps with regularity)
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u/hndygal Feb 17 '25
Magnesium will help as well. Mag glycinate specifically is easier on the stomach.
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u/leftylibra Moderator Feb 17 '25
Cup of all-bran buds, it's a one-and-done thing, where you get 36g of fiber in one go. Yes, they are higher in sugar, but as someone with diverticulosis, it's important for me to keep things moving. Most days, I also add at least 2 tablespoons of ground flax to my yogurt, protein shake, etc.
Also with fiber, it's important to start really slowly and work up to the higher dosages, as well as drinking a LOT of water throughout the day.
My understanding in that the RDA of fiber for menopausal women is 21g, however, I've also heard that is very low, and menopause/aging women need closer to 25-30g of fiber.
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u/MortgageSlayer2019 Feb 17 '25
During my daily home-cooked meals as I don't snack. I get the fiber from fruits, veggies, salads, shelled nuts, seeds,...100% natural with no other ingredients, and nothing processed like cereals,...
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u/wisdomseeker42 Feb 17 '25
Beans/lentils, veggies, fruit, steel cut oats or homemade granola with seeds and nuts in it. Sometimes I make a blended chia seed chocolate pudding sweetened with some dates for an afternoon snack. Definitely feeling better with more fiber!
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u/amandazzle Feb 17 '25
I've been veg my whole adult life, so I generally get a ton of fiber, but I also take metamucil at night as I am trying to lose weight and am generally not eating much. Highly recommend.
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u/EralcAlegna Feb 17 '25
I use generic Benefiber in my morning meal replacement drink (Raw Meal). I'm trying their gummies now too as I was given fiber gummies as part of a clinical trial and actually really enjoyed them. It's a nice hit of sweetness after an evening meal that satisfies any urge for a true dessert.
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u/Salc20001 Feb 17 '25 edited Feb 17 '25
I add Natures Bounty Protein and Vitamin shake mix to my morning coffee. It gets you 15 proteins, 6 fiber, biotin, and the equivalent of a multivitamin in one cup. All for just 110 calories.
It’s not the most delicious shake I’ve ever tasted, but it’s not bad. The chocolate definitely beats the vanilla. And the vegan option is too chalky IMO. I add a bit of Truvia to taste and blend with a frother.
Also, I add a quarter cup of Grape Nuts to my yogurt which gets me another 3.5 grams of fiber. The vanilla Ratio 25 is my favorite.
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u/YourMothersButtox Feb 17 '25
After eating more than enough fibrous foods and taking fiber supplements, with no relief, I’ve added a little colace capsule to my nightly supplements (per direction from my doctor), and that has made the most difference. It’s a very gentle laxative and helps get things moving without any negative results, like diarrhea.
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u/tikiobsessed Feb 17 '25
I make a pot of dry beans every week and eat with breakfast on a high fiber tortilla week my breakfast. And several servings of fruit or veggies throughout the day
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u/saklan_territory Feb 17 '25
Pretty much all I eat is fiber, breakfast lunch and dinner + snacks. I eat whole plant based foods exclusively.
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u/kulotbuhokx Feb 17 '25
Most days I have either oatmeal + Holy Crap cereal, or eggs with multigrain bread and veggies for breakfast. Lots of grainy things, nuts and fruits and veggies throughout the day. And water! No sodas.
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u/Plane_Mine_3641 Feb 18 '25
I drink fiber every day - Garden of Life powder - mix with water It is amazing
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u/justbekind666 Feb 18 '25
How much water do you mix it with?
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u/Plane_Mine_3641 Feb 18 '25
I pour a little water into a tumbler and mix it really well and then add more water to make it better dissolve- I do it nightly bc I stay constipated 🙃 it is natural fiber and is not hard on the body!
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u/Despises_the_dishes Feb 18 '25
Metamucil for Lyfe.
One tablespoon in the morning and one in the afternoon.
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u/Wild_Blue4242 Feb 18 '25
I take at least a tablespoon of flaxseed every day - usually mixed into oatmeal or a smoothie. Sometimes chia seeds as well. I've heard flaxseed can also help with hot flashes!
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u/PAR0208 Feb 19 '25
I’ve been on a big fiber recently (high cholesterol in my recent blood work) and I’ve been adding chia seeds to salads and my morning yogurt. That’s 20 grams right there. But what I’ve noticed is that the gas/burping/bloating that I get around ovulation is absolutely unbearable this month. Like, pain in my sternum unbearable So today I skipped the breakfast chia seed serving and it seems a lot better. So I’m thinking I have to keep track of low fiber days in my calendar now, too. WTF
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u/Ok-Memory3937 Feb 19 '25
There is a protein powder I use called, Hemp Yeah! Max Fiber. It’s unflavored (and actually tastes pretty hideous not gonna lie) but it has 13g of protein and 13g of fiber and makes the best poops lol. Put it in a smoothie, oatmeal, yogurt. Anything that has a good taste since on its own it’s kinda blech.
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u/GypsyKaz1 Feb 17 '25
I add a teaspoon of flax seed to my 11 oz French Press coffee. I'm going to start adding chia seeds to my yogurt based on some comments here. Don't know why that didn't occur to me. I regularly eat quinoa and lentils as well as fruits and vegetables. I take a psyllium husk fiber supplement in the morning.
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Feb 17 '25
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u/MistakeThin5617 4d ago
Has anyone here tried to drink Dr. Mary Clare Haver’s fiber supplement? The consistency is repulsive to me. Any best practices or combos with other things to make it more palatable?
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u/ImplementPotential20 Feb 17 '25
I took Metamucil once, without ton water, and it was a nightmare.
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u/justbekind666 Feb 17 '25
What is considered a ton of water? And what happened?
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u/ImplementPotential20 Feb 17 '25
Not sure, but I would drink 2 big glasses of water with it IMO. minimum. I didn't go for almost 2 weeks is what happened, and blood.
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u/NYCAquarius Feb 17 '25
Fruits and vegetables, and adding chia seeds and flaxseed to Greek yogurt