Hi all! I've found this website very helpful for developing a diet
with both soluble and insoluble fiber:
http://www.feinberg.northwestern.edu/nutrition/factsheets/fiber.html.
It recommends about 25% of your total fiber intake come from soluble
fiber (try to eat about 25-30 gm/day total fiber). Personally, about
30% soluble works better for me and I have one bm each morning. BMs
are smoother if I don't sit around a lot during the day (gotta move
with a desk job!). I spread soluble and insoluble throughout the day
and eat many fruits and vegetables, high wheat-fiber bread at lunch,
and oatmeal in the morning. To keep on weight (I've lost 17 pounds
since watching my food so much!), I sneak in small pieces of pie or
cake or small plain bagel with cream cheese through the day for extra
calories (only things very LOW in fiber). I also add some butter to my
vegetables for extra calories. I only eat chicken, turkey, fish, and
some peanut butter for protein. To deal with excess gas, I take
Beano. I hope this is helpful!
.
