Anyone have any suggestions for something I can add to protein shakes to increase my fiber intake, that has zero calories, is reasonably cheap, and doesn't make one gag? I think it might also slow the carb release from the milk/protein mix sweetener...

I was going to suggest bran...but then your mileage may vary as far as the gaging...how about inulin?

http://www.benefiber.com/

Inulin gets my vote too, and/or xanthum gum.

I would suggest Grinded flax seeds........the do got calories...but from healthy omega 3s........

Flax seed fiber has been the best fiber for avoiding gases and giving me that perfect shitting every morning.......much better then pysilius husk or any other fiber.....and you get all that beautiful omega 3s....

and really cheap!!!

Yeah, milled flax is good stuff.

Glucomannan too

Ok, I looked over the options and I've gotta conclude flax is the shit...

Anyone recommend any sources/forms?

bob's red mill

I like flax meal and I use it in my meal replacments... But the texture sucks.
To add fibre to my shakes I use icecream... Yeah... Theres a low carb, low fat, low protein ice-cream here thats basicly inulin and sweetner... It gives shakes an AWESOME texture that I find unbeatable...

I would love to find a bulk source for inulin.... I might try xanathan gum though (as per kimbos advice).

Milled flax, has the problem that it gives the shake a slight fishy smell (must be the O3)...

I find that the texture of milled flax is improve greatly if you blend it for a little while. Toss some into a blender with water, whirl that around for about a minute, then add in the rest of your protein power and water and blend til combined.

Some products are also more finely milled than others.

I would use Oat bran,wheat bran seems unbearable.I wonder how many calories Oat bran has though.

Psyllium husk powder is cheap and as long as you use a blender (as opposed to a shaker) you'll hardly know it's there

Vitacost.com has it. You can get it cheap at vitamin shoppe as well.

BEST THING EVER: Applie Fiber powder. Comes in a bag... Like five carbs, and it REALLY makes protein shakes taste amazing.

I think flax tastes like ass, but ymmv.

I agree apple fiber is good, as is psyllium. Xantham personally gives me the shits.

Probably a dumb question, but what does apple fiber taste like? Apples?

Benefiber has served me well.

Pretty much, mildly sweet and kinda apple-y.

I've got a pudding I use, like your icecream, which uses inulin that has the same qualities you just described...helps me add an easy 5g of fiber to my morning shake. Tastes abolutely awesome.

NOW's inulin is top shelf IMO but you have to spend an inordinate amount of time blending it otherwise you get stuck with many an unsavory chunk.It tastes sweet,almost like sugar but of course,not as good.

Fiberteq by VPX is also good,but extravagant and priced accordingly.

Would fiber be a beneficial addition to post or pre WO shakes? I normally use oats or groats, but more fiber never hurts

I use flaxmeal or psyllium husk powder. I also like to use just a little water and have more of a pudding consistancy than liquid. Since I'm dieting I prefer eating to drinking my calories.

I was going to say Miracle greens which would be super high in antioxs, vitamins, etc but surprisingly its low in fiber

Has anyone tried adding Guar Gum to slow gastric emptying?

Psyllium husk works well for me. Just don't get one with large husks as it will make your shake less enjoyable.

Ground flax is my preference. It's my favourite fat source these days. I believe even psyllium husks have some cals, 1.5-2cals/gram so I'd rather something that actually tastes decent.

I have used guar gum, definitely makes the shake nice and thick, but I'm not a big fan of the taste, use only a little at a time.

I add xanthum gum to my shakes to thicken them up. Seems to do the trick.

Been using inulin and guar gum for a while now, 1/16th of tsp of guar gum, 1/4 tsp of inulin works quite well. Throw in a green food mix like Progressive or something and you got yourself a pretty fibrous shake.

I just use psyllium capsules, pop 2-3 per meal / shake, doesn't add a bunch of fiber, but it definitely helps my daily intake.

I don't like using xanthum or guar gum anymore. Everytime it gave me a bloated feeling. I stick with psyllium husk now.

i tried xantham gum before for my homemade sizeon experiment
add a gram or two and your drink will become as thick as cookie dough lol

Yeah, just a dab'll do ya. I typically throw a level 1/4 tsp into a 16oz shake, less if it's a thicker shake with casein in it or something.

Inulin was good stuff. Used to get it from BSL back in the day. Anybody seen it around? I may have seen a commercial about a product that is just Inulin, aimed for the 'soccer mom' audience. But like I said, I want by the pound like I used to get it.

Nutraplanet to the rescue?

I've been using miracle fiber. It disappears completely in a shaker.
http://www.vitaminshoppe.com/store/en/brow...;ci_sku=VS-0068

Ingredients: Inulin (100% natural vegetable fiber).

Good one, guys.

Oh man, I found some guar gum and have been adding it to my UP1.0....greatest thing since sugar-free syrup.

2-3 scoops of original Ultra Peptide + undetermined amount of guar gum + packet of splenda + pure cocoa powder + water= Most filling 200-300 protein calories I've had in my life.

Coconut oil, enova oil, whipped cream...all make great low-carb additions. Have yet to try with added milled flax.

I really like this stuff. It thickens before it becomes too fibrous.

Never tried it.

Guar gum tastes like ass,inulin and psyllium husk are only slightly better.

Yesterday I came across an old post of Velikujam (sp) in which he suggested polydextrose as the pinnacle fiber for shake thickeners.

I found what looks to be a great Inulin/FOS mix for a good price (I think). Jarrow InulinFos

I am thinking of picking this up and swapping it in for the psyllium husk ive been using, which contains insoluble fiber and mixes poorly.

EDIT: Here is a great post by Spook promoting the use of a product like this, with a hypothesis about how they help digestion

Hemp protein powder, it does have calories though. From my experience the fibre in it works extremely well.

30 g serving contains

Calories 122.4

Protein 14.55
Fat Total3.6
Omega-3 0.72
Omega-6 2.16
Monosaturates 0.39
Saturates 0.33
Carbs 7.5
Fibre 5.1
Sugars 0.9

That being said you can feel the fibre in your shake if you put in to much, it is manageable a friend of mine who is very picky was able to drink it without a complaint. Put in too much and it may make it a bit off, I usually use one or two tablespoons per 2-3cup shake. 1 or 2 tblsp is 30 g I cant recall.

Xanthum gum makes for a nice filling shake as well. I use that + inulin.