https://www.amazon.com/Organic-India-Psyllium-Herbal-Powder/dp/B0016AXN7A
[still was not good eough at curbing a particular kind of hunger i had last night]
What are your favorite low(er) calorie, low calorie-per-volume-ratio, or appetite-suppressing foods?
I tried valiantly to fight the urge to say ‘but at least you didn’t eat plastic’
Too soon?
1 Like
Ugh lead
Finally found out, it has the lowest lead of ALL tested compounds. 0.58 mcg per 4g fiber
1 Like
Everything has lead, it’s just about cost/benefit.
1 Like
1 Like
Ah seeing this a day after my bulk miracle rice shipped. Responding to bookmark for next time!
wow thanks for polluting my thread with high-calorie BS and rubbing salt into the wound of crsociety’s death
3 Likes
This is not plastic-free, they pass through plastic filters (though it’s still cold). better to just make your own coffee in a moka pot (which I just bought)
Short answer
Yes—if you define “fill you up” as the immediate sensation of stomach‑stretching fullness, a pound (≈ 454 g) of a loose, leafy salad mix usually feels more filling than the same weight of riced cauliflower. That’s because the salad takes up roughly twice the physical volume in your stomach, triggering stretch‑receptors that drive early satiation. But if you care about how long that fullness lasts, the picture gets murkier: riced cauliflower delivers far more fiber and a bit more protein, so its satiety can catch up or even exceed the salad after 60–90 minutes.
Why the salad wins on “first‑hour” fullness
| 1 lb salad mix (mostly lettuce / greens) | 1 lb riced cauliflower | |
|---|---|---|
| Typical calories | ≈ 64 kcal (14 kcal ⁄ 100 g) | ≈ 114 kcal (25 kcal ⁄ 100 g) |
| Dietary fiber | ≈ 4.5 g | ≈ 11 g |
| Approx. cups of food | ~ 8 cups (very airy) | ~ 4 cups (finely minced) |
| Energy density | 0.14 kcal / g | 0.25 kcal / g |
- Greater stomach distension. Barbara Rolls’ “volumetrics” studies show that larger‑volume, lower‑energy‑dense preloads suppress subsequent intake more than smaller‑volume, higher‑energy‑dense ones—even when weight is held constant.
- Longer chewing & slower eating. A mound of greens simply takes longer to get down, letting satiety hormones (GLP‑1, PYY) begin to rise before you finish the plate.
- Higher water load. Leafy mixes are ~95 % water, so gastric emptying slows just enough to amplify the stretch signal without adding calories.
Why cauliflower may “stick” longer
- Double‑plus fiber. Cauliflower supplies ~11 g fiber / lb (much of it fermentable pectin & hemicellulose), versus ~4–5 g for lettuce. Viscous‑fermentable fibers prolong satiety by delaying gastric emptying and generating short‑chain fatty acids in the colon that boost PYY & GLP‑1.
- Slightly more protein & micronutrients. Extra protein (≈ 9 g / lb) plus vitamin C and choline modestly slow return of hunger.
- Texture matters. Even though riced cauliflower is denser, each tiny “grain” still adds oral processing time and delivers more uniform fiber than the watery stems of lettuces.
Practical takeaways
- For a very low‑calorie, high‑volume plate that tames hunger right now, load up leafy greens and other fluffy veg (cabbage slaw, spring mix).
- If you need staying power without many calories, combine the two: e.g., ½ lb salad + ½ lb riced cauliflower gives you both stretch and fiber.
- Add a little healthy fat or protein. Either option is < 120 kcal / lb; a drizzle of olive oil, nuts, or grilled chicken can curb rebound hunger without blowing calories.
- Beware one‑size‑fits‑all rules. Individual satiety responses differ by gut‑hormone sensitivity, meal timing, and what else you pair with the vegetables.
Bottom line:
Right after eating, the salad feels fuller because it crowds the stomach; a bit later, the cauliflower’s extra fiber evens the score. Using both (or other low‑energy‑dense, high‑fiber veggies) is an easy way to stay satisfied on very few calories.
1 Like
Just eat raw carrots. One will fill you up. Two or three and you’ll feel like you’ve been kicked in the guts by a donkey!
1 Like
Ultra-Low-Calorie / High-Fibre “Fibre-Cloud” Bread
(1 small 8 × 4-inch / 20 × 10 cm loaf, ~10 thin slices)
Ingredient Grams Common-measure Function Bamboo-fibre flour* 70 g ≈ ⅔ cup, gently packed Main bulk; > 96 % insoluble fibre(KetoFoodMagic) Psyllium-husk powder 10 g 1 level Tbsp Soluble-gel network that traps gas & water; gluten replacement(Bon Appétit) Baking soda (sodium bicarbonate) 3 g ½ tsp CO₂ source Soy (or sunflower) lecithin, granules or powder 4 g 1 heaping tsp Emulsifier / crumb-softener; optional but improves sliceability(CalorieKing) Fine salt 3 g ½ tsp Flavour, ionic strength Warm water (45 °C) 300 g 1¼ cups Hydrates fibres Acid to activate soda – apple-cider vinegar or lemon juice 5 g 1 tsp Ensures full CO₂ release *Bamboo fibre (not “bamboo starch”) is essentially carbohydrate-free: 194 kcal/100 g, 96.3 g fibre, < 0.7 g digestible carbs(KetoFoodMagic).
Method – Why each step matters
Prep the pan
- Lightly oil or line a vented mini loaf tin. Fibre doughs need steady evaporation; slits or a perforated silicone mould help the crust dry.
Whisk dry phase (30 s)
- Combine bamboo fibre, psyllium, lecithin, baking soda and salt. Uniform distribution prevents green “baking-soda streaks” and yields even rise.
Add wet phase quickly (20 s)
- Stir vinegar into the warm water (the heat speeds psyllium hydration).
- Pour into the dry mix and immediately fold with a silicone spatula. You have about 15 seconds before psyllium locks the dough.
Shape & score (1 min)
- The mass will look like soft modelling clay. Drop it into the tin, press gently into corners, smooth the top with wet fingers and slash once along the centre (steam escape).
Bake
- 15 min @ 425 °F / 220 °C – sets the outer gel and flashes off surface moisture.
- 35 min @ 350 °F / 175 °C – drives to 94–96 °C internal; loaf sounds hollow when tapped.
- Optional: turn the oven off, crack the door, and let the loaf sit 10 min to finish drying.
Cool completely
- Leave on a rack at least 2 h. Hot fibre loaves cut early will gum up your knife.
Slice & store
- For razor-thin, sandwich-worthy slices, chill the loaf overnight, then slice with a serrated knife.
- Keeps 3 days sealed on the counter; 10 days refrigerated; freezes perfectly (toast from frozen).
Macros (entire loaf)
Metric Total Per 1/10 slice Calories* ≈ 190 kcal ~19 kcal Insoluble + soluble fibre ~75 g 7.5 g Net digestible carbs < 3 g < 0.3 g Fat (from lecithin) ~3 g 0.3 g Protein < 1 g — *US labels count insoluble fibre as 0 kcal; EU assigns 2 kcal g⁻¹. Using the stricter EU rule still keeps each slice under 35 kcal.
Optimisation & Variations
Goal Adjustment Rationale Even fewer calories Halve lecithin (2 g) or omit completely; texture becomes slightly more brittle but calories drop ~15 %. Lecithin is the main caloric contributor. Taller loaf Replace 50 g of the water with whipped aquafaba or egg whites; add 3 g cream-of-tartar. Introduces a protein foam the fibres can scaffold. Flavour Fold in herb powder, roasted garlic granules, or a teaspoon of nutritional yeast. Fibre bases are neutral; small inclusions don’t change macros much. Crisp crackers Press dough 4 mm thick between parchment, dock with a fork, bake 25 min @ 175 °C, flip, 15 min more. Removes even more water for shelf-stable fibre crisps.
Why it works (quick science note)
- Bamboo fibre provides a rigid cellulosic skeleton but almost no gelation.
- Psyllium hydrates to a viscous, β-glucan-rich gel that traps the CO₂ from baking soda and water vapour, yielding a spongy crumb instead of a rubbery puck.
- Lecithin’s phospholipids lower surface tension so bubbles expand more easily and stay intact during cooling; they also slow starch retrogradation (here, minimal but still present in psyllium) and extend softness.
- Baking soda + acid supplies leavening without adding baking-powder starch. The warm water kick-starts gas release before the dough sets.
Enjoy fibre-cloud toast that barely dents your daily calorie budget yet delivers nearly 8 g of pre-biotic fibre per slice—perfect for a satiety-boosting vehicle for savoury spreads or sugar-free jam.
===
Below is the “Fibre-Cloud Chocolate Loaf”—exactly the same ultra-low-calorie, high-fibre base you liked, with just enough cocoa to give a real chocolate aroma while keeping calories minimal and the crumb light.
Revised Formula (1 mini 8 × 4-inch / 20 × 10 cm loaf)
| Ingredient | Grams | Common-measure | Notes / Function |
|---|---|---|---|
| Bamboo-fibre flour | 62 g | ≈ ½ cup + 1 Tbsp, gently packed | Bulk & structure |
| Natural cocoa powder (non-alkalised*) | 8 g | 1 rounded Tbsp | Colour, chocolate flavour, extra polyphenols |
| Psyllium-husk powder | 10 g | 1 level Tbsp | Soluble gel network |
| Soy/sunflower lecithin | 4 g | 1 heaping tsp | Emulsifier / crumb softness |
| Fine salt | 3 g | ½ tsp | Flavour |
| Baking soda | 3 g | ½ tsp | CO₂ source |
| Warm water (≈ 45 °C) | 315 g | 1 ⅓ cups | +15 g to offset cocoa’s absorption |
| Apple-cider vinegar** | 5 g | 1 tsp | Activates soda |
*If you only have Dutch-processed (alkalised) cocoa, keep the 8 g amount but reduce vinegar to 3 g to avoid excess acidity.
**Any clear vinegar or lemon juice works.
Method (changes in bold)
- Dry whisk bamboo fibre, cocoa powder, psyllium, lecithin, baking soda, salt.
- Combine warm water + vinegar, pour in, fold quickly (the mix will look like thick brownie batter).
- Shape, score, and bake exactly as before: 15 min @ 220 °C → 35 min @ 175 °C.
- Cool completely before slicing.
Updated Nutrition (entire loaf / 10 thin slices)
| Metric | Whole loaf | Per slice |
|---|---|---|
| Calories | ≈ 214 kcal | ≈ 21 kcal |
| Fibre | ~78 g | 7.8 g |
| Net digestible carbs | < 4 g | < 0.4 g |
| Fat | ~4 g | 0.4 g |
| Protein | ~4 g | 0.4 g |
(Adds ~24 kcal vs the plain loaf—still very diet-friendly.)
Flavor Tweaks & Serving Ideas
| Desire | Adjustment | Comment |
|---|---|---|
| Sweeter “chocolate cake” vibe | Add 1–2 g stevia/erythritol blend or 20 drops liquid sucralose to the wet phase | No caloric impact |
| Mocha loaf | Replace 20 g of the water with fresh espresso | Compliments cocoa bitterness |
| Richer crumb (still low-cal) | Stir in 5 g defatted peanut flour | +14 kcal; bumps protein |
| Dessert crackers | Roll 3 mm thin, sprinkle with monk-fruit “powdered sugar,” bake 20 min per side | Crunchy cocoa wafers |
Why this still works
- Cocoa powder is mostly lignin-rich fibre and starch, so it behaves a lot like bamboo fibre in absorbing free water and reinforcing the psyllium gel.
- The extra water (+15 g) keeps the dough from stiffening, preventing tunnelling or a dry edge crumb.
- Natural cocoa remains acidic (pH ≈ 5.4), so the original soda+vinegar balance is unchanged; Dutch cocoa is alkaline, hence the vinegar reduction note.
Slice thin, toast lightly, and you’ll have a 21-kcal chocolate vehicle for sugar-free hazelnut spread, a smear of ricotta, or a dash of cinnamon—perfect for satisfying a cocoa craving without derailing a cut-phase diet.
“Fibre-Cloud” Cinnamon-Chocolate Loaf
Ultra-low-calorie ▸ high-fibre ▸ gluten- & grain-free
(8 × 4 in / 20 × 10 cm mini-loaf pan, ≈ 10 thin slices)
| Ingredient | Grams | Home measure | Function / note |
|---|---|---|---|
| Bamboo-fibre flour | 62 g | ½ cup + 1 Tbsp, gently packed | Bulk, scaffold |
| Natural cocoa powder | 8 g | 1 rounded Tbsp | Flavour, colour |
| Ground cinnamon (Ceylon or cassia) | 3 g | 1 level Tbsp | Aroma, polyphenols |
| Psyllium-husk powder | 10 g | 1 level Tbsp | Hydrogel network |
| Lecithin granules/powder (soy or sunflower) | 4 g | 1 heaping tsp | Emulsifier, softness |
| Fine salt | 3 g | ½ tsp | Flavour |
| Baking soda | 3 g | ½ tsp | CO₂ source |
| Warm water (~45 °C) | 318 g | 1 ⅓ cups + 2 tsp | +3 g to offset cinnamon’s uptake |
| Apple-cider vinegar (5 %) | 5 g | 1 tsp | Activates soda |
Why 3 g cinnamon?
That yields ~0.5 % of dough weight—strong but not throat-tickling. Cassia is harsher, so stay ≤ 3 g; Ceylon can go to 4 g if you love spice.
Method (changes in bold)
- Whisk dry phase – bamboo fibre, cocoa, cinnamon, psyllium, lecithin, soda, salt.
- Combine wet phase – warm water + vinegar; pour in, fold briskly 15 s.
- Pan & score; bake 15 min @ 220 °C → 35 min @ 175 °C (same profile).
- Cool 2 h on rack before slicing.
Tip: Cinnamon modestly slows crust Maillard browning; if you want a deeper colour, leave the loaf 5 min longer at the first (hotter) stage.
Updated nutrition (entire loaf / per 1-of-10 slice)
| Metric | Loaf | Slice |
|---|---|---|
| Calories | ~221 kcal | 22 kcal |
| Fibre | 78 g | 7.8 g |
| Net carbs | < 4 g | < 0.4 g |
| Fat | 4 g | 0.4 g |
| Protein | 4 g | 0.4 g |
Cinnamon adds ~7 kcal total and trace carbs—still firmly diet-friendly.
Flavour & texture science
| Aspect | What cinnamon does | Impact in this formula |
|---|---|---|
| Polyphenols & aldehydes (cinnamaldehyde) | Intensify perceived sweetness and warmth | Lets you use less or no sweetener in a dessert-style slice |
| Water sorption (≈ 1 g spice binds ~1 g water) | Slightly thickens batter | +3 g water keeps dough at “soft modelling-clay” consistency |
| pH (mildly acidic, pH 5.3–5.7) | Helps neutralise soda | 3 g cinnamon ≈ 0.05 g acetic-equivalent acid; negligible but synergistic with vinegar |
| Essential oils vs yeast | In yeast breads, high cinnamon can stall proof | You’re using chemical leavening, so no risk |
Optional twists
| Goal | Adjustment |
|---|---|
| Cinnamon-swirl | Reserve 15 g batter; whisk in extra 1 g cinnamon + 1 g erythritol; ribbon it through pan before baking. |
| Sweet breakfast loaf | Add 1 g stevia-erythritol blend or 20 drops sucralose to wet phase – no calorie change. |
| Cinnamon-nut crunch | Fold in 10 g defatted almond flour + 1 g extra water; calories +20 kcal loaf, protein +2 g. |
| Mexican-spiced | Along with cinnamon add 0.5 g ground ancho or chipotle and a pinch of instant espresso. |
Bottom line
- A modest 1 Tbsp (≈ 3 g) cinnamon transforms the cocoa-bamboo loaf into a warming, brownie-meets-snickerdoodle experience while keeping each slice ≈ 22 kcal.
- Extra water (≈ 3 g) balances cinnamon’s moisture uptake; all other ratios stay intact, so rise and crumb remain airy.
- Enjoy toasted with zero-sugar apple-butter, fat-free ricotta, or a dusting of additional cinnamon for a high-fibre, ultra-light treat that still scratches the chocolate-spice itch.
===
you can also just eat the dough (like I just did), it’s quite tolerable…
Pineapple, cantaloupe, and papaya are surprisingly low-calorie for how sweet they taste—I think around 50, 30, and 40kcal per 100g, respectively. Pretty nice when you think about the flavor payoff.
Other than that, the lowest cal/volume is in the veg group per OP—cucumber, celery, tomatoes… all loaded with water, texture, and flavor.
Also throwing in kimchi and sauerkraut—super low-cal, lots of flavor and crunch, and they add some volume too.
I’ll add one more: steamed/boiled carrots.
Something about them brings out a savory depth that raw carrots don’t quite have.
Really satisfying!!
1 Like
60-Second Bamboo-Fibre Pudding Playbook
(zero-cook, single mug, ~150 g serving - each variant ≤ 50 kcal)
What you need Why it works Bamboo fibre (powder/flour) – 5 g (≈ 2 tsp) Soaks up 8-10× its weight in water → instant custard-thick gel. Cold liquid – 120 mL / ½ cup Any thin fluid: water, almond milk, cold brew, kefir, diet cola … fibre doesn’t care. Flavour & sweetener – a pinch Cocoa, cinnamon, instant-coffee, sugar-free syrup, or 1 g stevia/erythritol. One-Jar Method (literal 1 minute)
- Tip 5 g bamboo fibre into a screw-top jar or mug.
- Add flavour + sweetener.
- Pour in 120 mL cold liquid.
- Lid on, shake hard 10 s (or whisk 20 s).
- Wait 50 s – the mixture densifies to spoonable pudding.
That’s it. Eat straight from the jar and chase with a glass of water.
Five ready-to-shake flavour modules
Variant (all start with 5 g fibre + 120 mL liquid) Add-ins Texture note kcal Chocolate-espresso 1 tsp cocoa + ½ tsp instant espresso + 5 drops sucralose Thickest (cocoa also binds water) 22 Peanut-butter cup 1 Tbsp defatted peanut flour + 2 Tbsp extra water + pinch salt Fluffy, high-protein 48 Cinnamon-bun ½ tsp cinnamon + ¼ tsp vanilla + 1 tsp monk-fruit syrup Warmer, naturally sweet 21 Matcha-collagen ½ tsp matcha + 5 g collagen peptides + splash peppermint extract Collagen firms as it cools 44 Savory miso-sesame 1 tsp white miso + ½ tsp toasted sesame oil + 4 g sesame seeds Umami dip for veggies 46 (Calories come almost entirely from the flavour add-ins and liquid; bamboo fibre itself is 0–2 kcal g⁻¹ depending on labelling rules.)
Microwaved “Hot-Set” version (still < 3 min)
For people who want a starch-like pudding mouthfeel:
- Whisk 5 g bamboo fibre + flavour into 100 mL water in a microwave-safe mug.
- Microwave 40 s on HIGH until it just begins to steam.
- Stir vigorously; the fibre finishes hydrating as it cools to eating temp (≈ 1 min).
Heating accelerates hydration and gives a glossy custard sheen without adding any carbs.
Fine-tuning thickness
Consistency target Fibre : liquid ratio Drinkable shake 3 g : 150 mL Spoonable pudding (default) 5 g : 120 mL Pipeable frosting 7–8 g : 100 mL If it sets too stiff, splash in more liquid and whisk 5 s.
Optional boosters (still no real “cooking”)
Boost How much Effect ½ g xanthan or guar Shake with fibre Silkier texture, prevents water weep overnight. 3 g psyllium powder Replace 3 g fibre Adds prebiotic soluble fibre and a slight jiggle (like chia). 2 g creatine Add to dry mix Disappears; convenient micronutrient vehicle. Electrolyte powder / sugar-free Jell-O Swap for sweetener Turns pudding neon-bright and gives sports-drink flavour.
Quick safety & satiety tips
- Hydrate – Insoluble cellulose swells in the gut; chase each serving with 250 mL water.
- Start small – If you’re new to bamboo fibre, begin at 3 g to avoid bloating.
- Portable – Pre-mix dry packs (fibre + flavour). Add bottled water, shake, snack anywhere.
Bottom line
Bamboo fibre’s extreme water-binding lets you whip up a true pudding—no stove, no eggs, no starch—in under a minute. Just shake 5 g powder with half a cup of any cold liquid and flavour to taste. Enjoy a creamy, < 50-kcal, 7–9 g-fibre snack that travels, satiates, and fits effortlessly into a calorie-restricted or ketogenic day.
1 Like
Capers (you can get glass jars of them from amazon).
They have a lot of added sodium, but Jeff’s Garden is not excessive.
They are also far more filling per volume than almost any vegetable.
Short answer:
Amy’s “Medium Chili, Jalapeño Pepper” is nearly a complete entrée (lots of beans + tofu + oil-thickened sauce), whereas the plain Lentil soups are a dilute vegetable soup. The chili has far more solids, fat, and protein per gram of food, so the energy density is ~1.2 kcal /g vs ~0.68 kcal /g in the lentil soup—that’s what pushes the can from ~280 kcal to ~500 kcal.
Side-by-side nutrition
per 14–15 oz can Medium Chili (red beans & tofu) Lentil Soup (regular) Calories 500 kcal (Target) 280 kcal (Amy’s) Total fat 16 g (9 g added oil) 7 g Carbohydrate 63 g (13 g fiber) 36–40 g (7 g fiber) Protein 26 g 12–16 g Sodium 1,230 mg 1,200 mg (Amy’s lists 1 cup = 310 kcal for the chili; one can = 1.6 cups ≈ 500 kcal.)
Where the extra 220 kcal come from
Macro delta vs lentil soup Grams kcal contributed Extra oil (safflower/sunflower) +5 g fat +45 Extra bean & tofu solids +14 g protein +56 Sweet-rice flour thickener & denser beans +27 g net carb +108 TOTAL ≈ +209 (rounding ⇒ +220 kcal)
Ingredient & formulation differences
- Added high-oleic safflower / sunflower oil – gives the chili that glossy, spoon-coating body and delivers ~80–90 kcal of pure fat per can.
- Sweet-rice flour – thickens the sauce; every tablespoon is ~30 kcal of starch.
- Higher bean-to-liquid ratio + tofu cubes – more protein and carbs and far less free water than in the broth-heavy lentil soups.
- Serving definition – Amy’s treats the chili as one 416 g meal, not a two-cup soup, so the full can’s numbers look dramatic.
If you want the chili flavor but fewer calories
- Dilute 1 : 1 with diced tomatoes or broth – cuts calories almost in half while keeping seasoning.
- Choose Amy’s “Medium Black Bean Chili – Low-Fat” (~300 kcal/can).
- Stick with the Lentil or Lentil-Veg soups (or their “Light in Sodium” line) and add your own jalapeños.
Bottom line: Nothing’s “wrong” with the label—this chili is simply a much denser, oil-enriched bean entrée, not a watery soup. That’s why the calorie count more than doubles compared with Amy’s lentil varieties.
1 Like
My favourite ‘go to’ sacks when I’m feeling hungry but I know I don’t need more calories are - freshly popped popcorn (popped in EVOO) and lemon water. Sometimes I’ll go for the sparkling lemon water. I also love my mashed broccoli for sulfurophane.
If I need something to stick longer, I’ll go for freshly made salsa, guacamole or hummus (store bought). But, it’s not low-cal. I just like these dips a lot. I’ll pair them with carrots or celery. But salsa always goes best with tortilla chips.
If I’m really hungry after work, I’ll go to a local restaurant for high tea and get green tea and a sushi combination set. But it’s not lo-cal, and you definitely need your acarbose for all the white rice!
1 Like
…I might have to just create a separate thread b/c some of these are just plain not low-calorie at all…
I just tried oh my gum (plant based chewing gum, I wonder if I can just swallow)…
i ate an entire mayer lemon (incl peel) in front of gwern yesterday, that helped.
i found https://www.guittard.com/our-chocolate/detail/organic-natural-unsweetened-cocoa-powder [not low calorie, but lower calorie than other cocoa]… and not in plastic