High Fiber Intake, possible without a supplement?

Phaewryn

Does anyone know if it is possible to get 30 grams fiber in a daily diet with food alone? Or does that high of a fiber intake require supplementation with a fiber source (like Metamucil, Citrucel, Benefiber, etc)? I am adding ground flax seed to all my cereals already, and I do eat vegetables (plus I only use whole grain starches like whole wheat flour, whole wheat pasta, brown rice, etc, and all my baked goods have additional oat bran, wheat bran, and flax added), but I'm still not reaching my above 28 grams of fiber per day goal.

lemurcat12

Easily. Beans would be a good addition.

funjen1972

I usually am at 25-30 grams per day without supplements. The biggest contributers are oatmeal, beans (black or edamame), high fiber sandwich flats, roasted sweet potatoes or beets, a ton of other veggies...dark leafy greens.

evileen99

Had a Quest bar--each one has 15 grams of fiber

hesn92

L

hesn92

I'm looking thru my diary and it looks like I am typically at 20ish... I eat vegetables and fruits and beans sometimes. I eat oatmeal everyday for breakfast

SideSteel

I am not currently logging but I regularly would get 40-60g fiber without a supplement. That's back when I was logging.

.....





.....get it? I was eating 60g of fiber and logging?


Ok hi I'm 12

myfatass78

Sultana Bran is good for Fibre

Nottafattie

Kashi GoLean has a cereal with 10g of fiber per serving (and 13g of Protein). I just got that and bought a bag of the little packages of raisins to add to it (another gram of fiber). Not sure how it tastes yet, but I have trouble getting enough fiber too and I'm hoping I found the answer.

Phaewryn

I eat beans, and a lot of lentils, according to this website's food logger, those do not have enough fiber. I really wish that the foods showed the nutritional panel when adding foods to my log, as it could be that whomever input the item didn't get the details correct.

lemurcat12 wrote: »

Easily. Beans would be a good addition.

Phaewryn

I found the Go Lean cold cereal very hard to eat. I do like their hot cereals, and do eat those occasionally, but I usually just make plain oatmeal or eat a granola cereal. Kashi has some great products, the "TLC" (tasty little crackers) are excellent. I eat a ton of oatmeal, beans, lentils, and spinach, in fact, those are my main foods, so that is why I am so discouraged by being told I am no-where close to my goal of 30 grams fiber daily in the food diary.

Nottafattie wrote: »

Kashi GoLean has a cereal with 10g of fiber per serving (and 13g of Protein). I just got that and bought a bag of the little packages of raisins to add to it (another gram of fiber). Not sure how it tastes yet, but I have trouble getting enough fiber too and I'm hoping I found the answer.

SideSteel

popcorn, oatmeal, mixed berries

Lourdesong

Yes. Avocado's, beans, peas are all good options. I also eat from the Fiber One line (the 90 cal bars are pretty good), and Quest Bars.
I used to use Benefiber many many months ago but stopped because it made me feel ill, like too boated and kind of dizzy.

eta: ^^^ popcorn too is a very good option. I've been on a big popcorn kick lately, so I'm actually surprised I forgot to include that.

SideSteel

In fact take a serving of old fashioned oatmeal, add 1 scoop of whey protein, and 1 cup of mixed berries (they sell big bags of these at Sams Club, frozen). That's going to be a good chunk of fiber.

sodakat

You can scan the package the beans come in instead of using the generic entries. Or, if you want to use the correct entry, which will include fiber use an entry like this:

Beans - Black, raw
Lentils - raw

Phaewryn

I make oatmeal, adding a heaping tablespoon of ground flax seed currently. I can look into adding some whey protein next amazon order, can you recommend a TASTELESS one? I hate berries in my cereal, but I wouldn't mind eating some on the side. My general go-to fruit is banana. I suppose they have no fiber? I eat a lot of bananas, not much other fruits.

SideSteel wrote: »

In fact take a serving of old fashioned oatmeal, add 1 scoop of whey protein, and 1 cup of mixed berries (they sell big bags of these at Sams Club, frozen). That's going to be a good chunk of fiber.

Phaewryn

How do I scan in packages and make the system take the info off them? I don't know how to do that, but I don't see the thing you posted at all when I click on the link for it, the page I go to looks totally different. Do I need a phone to do all of that? Maybe the problem is that I am on a PC, not a cell phone, so I'm getting less options?

sodakat wrote: »

You can scan the package the beans come in instead of using the generic entries. Or, if you want to use the correct entry, which will include fiber use an entry like this:

Beans - Black, raw
Lentils - raw

scottacular

Phaewryn wrote: »

Does anyone know if it is possible to get 30 grams fiber in a daily diet with food alone? Or does that high of a fiber intake require supplementation with a fiber source (like Metamucil, Citrucel, Benefiber, etc)? I am adding ground flax seed to all my cereals already, and I do eat vegetables (plus I only use whole grain starches like whole wheat flour, whole wheat pasta, brown rice, etc, and all my baked goods have additional oat bran, wheat bran, and flax added), but I'm still not reaching my above 28 grams of fiber per day goal.

Raw cocoa
Coconut flour

TinaBaily

I aim for 50 grams of fiber a day in my diet. I use NO supplements to achieve this goal. If I don't, I have intestinal issues, so even though I'm almost at maintenance, I will always have to log.

My breakfasts are always oatmeal, made with water, and cubed fresh fruit, with 10 grams of Craisins because I like the flavor. I keep the calories for breakfast at about 300, and fiber at LEAST 10 grams.

Lunch can be most anything, depending on if we have leftovers on hand from last night's dinner, or not. If not, I really like Oroweat brand bread's Healthfull version of bread. They make one called Nutty Grain and one called 10 Grain, I believe. They are 80 calories/slice and 5 grams of fiber/slice. I use half a serving of meat within a sandwich if using lunch meat, or 2 oz of sliced cooked chicken, beef, pork, whatever I have on hand. My lunches are often 15 to 20 grams of fiber, because I add fresh raw veggies (cauliflower, celery, carrots, broccoli) to my plate.

Dinner can be tricky, as I feed my family what I cook for those meals. I serve 2 different vegetable sides, as well as an entrée of some kind, but some foods are higher fiber than others. If I get to the end of the day and am not high enough in fiber, I'll enjoy a Fiber One bar (9 grams of fiber in their Chewy bars, and 140 calories), or a couple slices of the Oroweat Healthfull bread toasted, with nothing on them, or a teaspoon of parmesan cheese dusted over it, or just cinnamon sprinkled on for added flavor.

Regarding the fiber amounts in the data banks of MFP, when you want to enter something into your diary, look for the entries that do NOT have an asterisk beside them. Those are the most accurate as far as calories and macros go, and they seem to match the USDA information given on their website. I trust that data. The asterisked entries were input by users and may not be accurate. Lentils are LOADED with fiber, which is what brought me to mention that. I think you have to find the accurate lentil information by entering "lentils raw" and you'll get the correct information.

If you are interested, my diary is open to my friends, so you can send me a friend request with a note and I'll be happy to add you. I don't accept friend requests without a note. :-)

Italian_Buju

Half a cup of original fibre one has 14 grams of fibre....that is half right there....you can sprinkle a little cinnamon on it to make it tasty if you have a hard time getting it down. One of my girlfriends eats it like this twice every day to maintain a high fibre diet, then anything extra she gets from food is just a bonus.....

SideSteel

Something to consider is that fiber in the form of whole foods tends to provide a great deal of satiety so it could be a valid reason to get the majority or all of your fiber from whole foods vs supplements.

Phaewryn

THANK YOU! That is exactly what I needed to know, and will probably be a HUGE help!

TinaBaily wrote: »

Regarding the fiber amounts in the data banks of MFP, when you want to enter something into your diary, look for the entries that do NOT have an asterisk beside them. Those are the most accurate as far as calories and macros go, and they seem to match the USDA information given on their website. I trust that data. The asterisked entries were input by users and may not be accurate. Lentils are LOADED with fiber, which is what brought me to mention that. I think you have to find the accurate lentil information by entering "lentils raw" and you'll get the correct information.

Phaewryn

And I just realized that there IS a tiny tiny little link to view the nutritional info when adding a new food! Excellent, thank you everyone for your help! I now have the info I need to log my foods accurately here! I just didn't see that teeny tiny blue link on the "add food" panel. Now I will grab my boxes/labels and verify that the ones I added are indeed correct.

PrizePopple

I like the poop I produce when I take psyllium husk. I'm going to be a happy pooper when my surgeon says I can return to taking it. :embarassed:

Quest bars are one of my go to fiber additions on days when I'm low.

Pretty much fruits and veggies... sweet potatoes, broccoli, carrots, kiwi, strawberries. Though I do make kidney beans and black beans every week or two for various recipes (chili).

lemurcat12

Phaewryn wrote: »

I eat beans, and a lot of lentils, according to this website's food logger, those do not have enough fiber. I really wish that the foods showed the nutritional panel when adding foods to my log, as it could be that whomever input the item didn't get the details correct.

lemurcat12 wrote: »

Easily. Beans would be a good addition.

I don't know. I am often over 30 grams and pretty much always at least close to 30 and I don't eat beans as much as I should, generally don't eat grains much (other than occasional oatmeal), and never eat any of the flax seed, bran type additions. Plus I hate cold cereal, so never eat the high fiber versions of that.

I do occasionally eat a Quest bar, but usually end up way over 30 when I do (or when I eat beans).

Most of mine are from fruits and veggies (and on occasion oatmeal, which only has about 5 grams in my brand).

So if you are finding it hard I'm wondering if you are using the right entries when logging. Make sure you use the non asterisk USDA entries from MFP for fruits and veggies (they look like "raspberries, raw," with no brand name, of course).

lemurcat12

(Oh, I just saw that someone had already given you that information. If that's the deal it will help a lot with your potassium numbers too.)

CoachKatya

Yes, it is possible! And looks like many people already provided great suggestions. I just want to add that ALL plants have fiber and ALL animal products have 0 fiber. So... All you need if more plants! and may be less meat / chicken / eggs etc. Also, it is important to eat fiber rich foods rather than just using a supplement. According to Dr. Fuhrman (one of my heroes ) "Fiber can be isolated and taken as a supplement or added to a processed food, but these are not the recommended ways to get your fiber. Although fiber itself has beneficial properties, fiber-rich whole foods come packaged with disease-fighting phytochemicals. There have been inconsistencies in the results of studies on fiber and colorectal cancer, probably because it appears to be high-fiber foods, not fiber alone that reduces risk."

Sabine_Stroehm

I average more than 30 each day. Sometimes much more:
Plants, plants plants, seeds, legumes, and the occasional whole intact grain get me what I need.
Definitely look for the non-asterisk (*) entries as was noted. Some folks add to the public database with just calorie counts. grr.

PrizePopple

Good grief @CoachKatya‌, self promotion is not permitted. Enough already.

njitaliana

In addition to the beans and oats and Quest bars that others have suggested, nuts are helpful, too.

Phaewryn

lemurcat12 wrote: »

(Oh, I just saw that someone had already given you that information. If that's the deal it will help a lot with your potassium numbers too.)

Yep, that was the problem! I was using bad user-submitted info! I also figured out where to edit them, and contacted the maker of my main grain products (Bob's Red Mill) to ask for their complete nutrient panels, and they will be emailing those to me, when they do, I will add them all to the site. Apparently I was eating a LOT more potassium than I thought, it's just not on the label, nor are about 30 other things in it that I wasn't getting credit for eating any of!