AntonioMS Try Fulvic Acid- I take 5 drops 2x/day in distilled water (very important) and constipation problem s are solved!

To keep calories under 500 and maintain a reasonable fibre level, I concentrate on eating mostly vegetables on fast days.

I have a small number of main meal choices for fast days that contain mostly vegetables (thankfully some freeze well too):
– a big bowl of vegetable soup – often also containing some legumes
– vegetable curry or stew with legumes
– a large salad with lots of raw veg and a little tinned salmon, or a hard boiled egg, or some cooked chickpeas
– a stir fry (with no more than 1 tsp oil) with lots of veg, a 1/2 packet of drained washed konjac noodles, up to 100g chicken breast and flavourings such as garlic, ginger, chilli, coriander and tamari sauce

If you haven’t come across konjac noodles, they are made from a vegetable that is very fibrous. So a serve only has about 8-10 calories but also 6-9 grams of fibre (depending on the brand). (In Australia these are sold in the supermarket, usually in the “health food” isle next to the gluten free products.)

I would rethink your choice of rice as a suitable grain if fibre is your goal. 100g (dry weight) of basmati rice has only 0.7g fibre (even brown rice is only 4.8grams). For the same (or fewer) calories you could use pearl barley (11.7grams), freekeh (12.9grams), bulghur (12.1grams), kasha buckwheat (10grams), quinoa (6grams), spelt couscous (6.8grams). Pretty much every other grain provides more fibre than rice.

Legumes would be an excellent protein source for fibre as 100g dry legumes contain 17-32grams fibre, depending on the variety.

If you need a backup supplement, I’d suggest psyllium husk, dissolved into water. (one metric tablespoon has 4.3grams fibre). This is a liquid when you first mix it into the water but quickly turns into a very thick gel. (It’s important to drink a large glass of water immediately after taking the psyllium.)

One final thing to bear in mind is that large amounts of fibre can also cause constipation if it is not accompanied by sufficient water as without the water, the fibre can cause a blockage.

AntonioMS, I get psyllium from the supermarket – in Oz it’s either in the “health food” or “cereals” isle – much cheaper than the chemist

Psyllium isn’t a drug, it’s the husk of a plant.
I know several people who use it every day – although I think it’s because they haven’t bothered to include enough plant based high fibre foods in their diet daily and taking psyllium is an easy way out.

I keep a packet of psyllium in the cupboard and only use it on a rare day when I think my diet has been severely lacking in fibre. I tend to use it more in summer as one of my favourite lunches in hot weather is a large smoothie. I make it with lots of ice, one serve of fruit (usually 1/2 banana and a handful of berries), one serve of dairy (usually kefir or greek yoghurt) and a cup of unsweetened almond milk. I also add one tablespoon of powdered psyllium before I blend it into a thick smoothie. Not only does this raise the fibre level, but it also means it’s a very filling lunch and sustains me well into the afternoon.

It just goes to show that getting fibre from a good selection of plant based foods is always best.

How about porridge oats with water and a splash of milk. I find this filling and good fibre. I add chia seeds to cereal and soups also good to help you go. Vegetable soups and plenty of water will help too.

Here I can tell you some types of foods that are rich in fiber are;

1. Avocados.
2. Beans.
3. Dry fruits.
4. Berries.
5. Apples.

Canned fish