Fiber packed Lunch?

so i THINK i dont get enough enough fiber during the week and maybe thats why i have the worst (sorry) constipation during the week, anyone have any suggestions?

I THINK i need to stay away from cheese + meat, waht i ussually take now in a sandwich bc they MIGHT be the culprits, eventho i love it!  and no  fish, love it but i dont want to smell at work.

thanks!

yea, i drink lots of water but more in the evening after work bc i hate going to the bathroom during the day, lol

i have fruit for a midmorning snack and a night snack and salad w dinner. 

now im having a sandwich w protein and a yogurt for lunch and i think its good in that it has fats, prtein, carbs to keep me going.

Quaker Oats makes a Weight Control instant oatmeal that has 6 gr of fiber.  I try to eat this every morning.  Also, with lunch I have 2-3 Wasa Crispbreads - the light rye has 3gr of fiber per serving.  Artichoke hearts are great too!

I personally think that with fibre and constipation, it's not so much what you eat, it's what you don't eat. So instead of swapping your regular lunch for something else, why not just add something small and high fibre to it?

Like if you have a turkey sandwich, put lettuce and cucumber in it. And chop up some carrots/peppers to go with.

Or use hummus as a spread in the sandwich

Or you could add a powdered fibre supplement (most of the tasteless, textureless ones have about 3-6g in 1-2 tsp) to your yoghurt pot.

Or even add one of the high fibre supplements to you drinks throughout the day a few times. That'd easily add about 10-15g.

Hi, yeah. Flax seeds don't have too much of a taste and in peanut butter they kind of disappear cause they are failry tiny. You can get them at most hea;th foood stores of in you rgrocer's health food sections. Don't eat too many initially, see how you do 1st.

i never went to a health food store but if i see the flax seeds ill get them!

i put lettuce on my sandwich now but yea, apparently that doesnt do anything bc i have barely gone at all this week!

ive tried citracil and these fiber husk something or other 3/day pills, they didnt work and im on meds i just still think its something im eating or not eating.

lol, does yougurt pot mean container of yogurt? thats so cute!

Also, Uncle Sam's cereal is wicked good with 10 grams of fiber. I add peanut butter for fiber (it does add fat of course). I understand All Bran has a cereal with 10 too. Both have one style with berries.

Really all the fiber in the world won't make you go if you are not drinking enough water.

ALSO, no one mentioned stress. Under a lot of stress? That could make you really go or make you buckle down and not go. Do some breathing exercizes, do yoga or pary... if you do that.

all bran doesnt help and is uncle sams like oatmeal bc oatmeal backs me up really bad for some reason, unfortunately.

i do drink water, enough, maybe 3-4 cups during the day and the rest when i get home from work.

maybe a little stress but i d ont think a crazy amount.  whats pary?