Are you hitting your fiber macros and how important is it?

chriskangell

Soopatt, I think you're doing great so far! Change is incremental, and you're getting better every day.

I assumed the cauliflower soup had more fiber, though I bet the fiber content is lower because the cauliflower is blended or otherwise pulverized, destroying some of the fiber in the process. I'm not positive about this, but it's something to think about.

chriskangell

WBB55 wrote: »

Here's the list I made for myself of foods I enjoy, but also with more than their share of fiber:

FIBER:
Raspberries
Pear
Apple
Banana
Raisins
WW spaghetti
Barley
Bran flakes
Popcorn
Rye bread
Split peas
Lentils
Black beans
Sunflower seeds
Almonds
Pistachios
Artichoke
Peas
Broccoli
Turnip greens
Brussels sprouts
Sweet corn
Potato with skin
Tomato paste
Carrot

I can make a lentil salad with carrots, celery and sunflower seeds and dressing for not a lot of calories, but 15g of fiber. EASILY under 400 calories for a lunch (depending on the dressing, and what else you put on it).

100% agree with this!

Kalikel

Fruits and veggies, whole grains. Lots of fiber there.

When you eat 1200, you have to make some tough choices about the content of your diet. Getting all the good stuff in doesn't leave much room for treats.

Fiber One bars give you that treat taste with some fiber. They're not really low-cal, though. I used to eat those and really liked the lemon and strawberry ones.

EDollah

Quest has some competitors worth mentioning:

MusclePharm Combat Crunch
Oh Yeah Victory Bars
ANSI cheesecake bars
B-Up

All of these, like Quest, have approximately the same numbers of ~ 200 calories, 20g protein, 15-20g fiber.

I find most all of them to be "ok", except for the Combat Crunch cinnamon one which is actually quite tasty.

If you have one of these it's almost impossible to not hit your fiber target for the day.

ercarroll311

I was surprised when I joined how high avocado is in fiber. It can be hard to fit in--as you said, you often have to lose something--but I still try at least once/week because I LOVE them, and they're so nutrient-dense. I find myself being a little too high in carbs and low in fat most days, but avocado and cooking in a little bit of olive oil help solve that.

daniwilford

MFP goal is too low in my opinion and that of many Doctors. Fiber is very important to me and I aim for 30 grams a day. Why? Because constipation, hemorrhoids, diverticulitis, and colon cancer are literally a pain in the ***.

gamesandgains

Yes I am! Super important, it is. - Yoda

jesikalovesyou

earlnabby wrote: »

galgenstrick wrote: »

earlnabby wrote: »

Snow3y wrote: »

well Fibre is a micro, not a macro.. But one thing's for certain, if I don't have enough, my body and my toilet sure know it.
If I have enough, and actually have 'too much' I don't really have issues though. So I try stick to having all my fibre rich foods I can throughout the day.

The only thing that I noticed was when I first started paying attention and eating more fiber. I had a couple of days "adjustment". I also have some effects if I eat more than one Quest bar in a day.

I actually wish there was less fiber in quest bars. I've been eating them for a while and had no idea they had so much. I get plenty of fiber in my diet and don't need an extra 34 grams if I eat an extra couple for the protein.

Most quality protein bars are much less in fiber but still high in protein. I eat Quest because of both, but have been tempted by some other brands. Just can't get over the difference in fiber: 15-20 g instead of the 3-6 g. in other brands.

I second quest bars!! They are full of fiber and almost all are delicious!

Christine_72

I hit 103g of fibre yesterday. I don't usually get that high, but I'm usually above 30g. My diary is open.

karahm78

In addition to the other great options you have received:

Arnold Sandwich Thins for your sandwiches - 5g fiber
Triscuits (I really like the Roasted Coconut & Sea Salt flavor for a treat - 28g has 3g fiber (and 3g protein)
2 tsp Benefiber stirred into morning coffee (don't even know it is there!) - 3g fiber
Blueberry Vitatop for breakfast - 8g fiber

It all adds up, a little here and a there along with fresh veggies and you should be good to go!

Kimegatron

I am usually either right at the goal, or over. I eat multi-grain or whole grain breads only, strawberries, humus, and falafel nearly every day. 25g as a goal, is that low, though? What happens if you go over? Too. Lazy. To. Google.

cld111

daniwilford wrote: »

MFP goal is too low in my opinion and that of many Doctors. Fiber is very important to me and I aim for 30 grams a day. Why? Because constipation, hemorrhoids, diverticulitis, and colon cancer are literally a pain in the ***.

Yup to all of this!

arditarose

Kimegatron wrote: »

I am usually either right at the goal, or over. I eat multi-grain or whole grain breads only, strawberries, humus, and falafel nearly every day. 25g as a goal, is that low, though? What happens if you go over? Too. Lazy. To. Google.

It's fine if you go over, but I go over a little TOO much and combined with low fat-it can be not fun times and cause constipation.

cld111

Kimegatron wrote: »

I am usually either right at the goal, or over. I eat multi-grain or whole grain breads only, strawberries, humus, and falafel nearly every day. 25g as a goal, is that low, though? What happens if you go over? Too. Lazy. To. Google.

25g is a minimum and is actually probably too low.

minties82

I have no interest in fibre and doubt I get much at all. Hurts my gut.

Unknown

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Soopatt

So many fiber super heroes here!

I will be trawling some diaries as I realize I was really just being uncreative about this problem.

Even the half-assed fiber improvement I have made has helped my stomach problems so I know it is the right direction for me and I do love vegetables - I am not sure how I got into such boring eating habits but I am kicking them, that's for sure.

I think the paranoia of wasting things has held me back when it comes to veggies, berries and things. I can't seem to eat my way through it before it goes bad and instead end up boring myself by eating 3 straight meals of pumpkin or whatever. It is really only me that I am prepping food for, my boyfriend is... lets just say rebellious, about my healthy eating habit changes.

Quest bars and the like are expensive here and only available in speciality shops but I think I know where to find them and I am now motivated to hunt them down, other than that, most of the brands recommended are available here, or comparable products are.

Tomorrow is pay day and then I am going shopping!

Sued0nim

Yes

Raspberries for the win

mitchelsimps

Has anyone managed to change macros to grams not %?

Sued0nim

mitchelsimps wrote: »

Has anyone managed to change macros to grams not %?

You can do that in premium

But it's simple to work out percentages

Just take the carbs and protein at 4 cal per g, fat at 9 cal and work out the closest 5% based on your calorie allowance ...as protein and fats are minimums just round up

MissAbbee

Just enabled fibre in my diary and turns out that even on my best day I'm only getting 13g.. explains A LOT.

Soopatt

Feeling highly motivated, I went to the store at lunch time and found some chick peas for my dinner tonight. I also found a well priced bag of fresh Granadilla (Passion Fruit), which are an awesome 5g of fiber for 50g of pulped fruit, probably because you eat the seeds. Was quite pleased with that and I will be eating it with my oats tomorrow morning.

@MissAbbee - I know right? I also got a big shock.

PinkDeerBoy

Great suggestions everyone. I am also realizing that I'm not getting enough fiber, and usually the only days I hit my macro is when I have a bar. (either protein bar or fiber ones) I'll have to make a little list for myself.

cld111

Soopatt wrote: »

Feeling highly motivated, I went to the store at lunch time and found some chick peas for my dinner tonight. I also found a well priced bag of fresh Granadilla (Passion Fruit), which are an awesome 5g of fiber for 50g of pulped fruit, probably because you eat the seeds. Was quite pleased with that and I will be eating it with my oats tomorrow morning.

Mmm... passion fruit. So delicious! Good choice!

daniwilford

I am on a budget as well. I often purchase frozen berries in the off season. I can just measure out into serving(s) and thaw as needed. No waste.

Queenmunchy

I never tracked fiber, but now I added it as a tracked macro and I'm averaging 4-7 per day. Not so good!

ivarunsoncoffee

You are probably not eating enough fruits/veggies and whole grains. Also triple zero Oikos yogurt has 6 grams of fiber per serving. There are tortillas with 8 grams of fiber. I noticed that the one you use has only a gram. Look up fiber content of fruits/veggies and try to eat a couple a day. Good luck!

pmm3437

There are days I miss on fiber, and days I go well over. In the end it all works out.

If you are consistently low, you probably want to make some changes thou. There are benefits to GI health as well as increase satiety to be gained.

I don't know why your fiber goal is set so high, but the Institute of Medicine recommendation for fiber is only 25g for a female 50 and under, and 21g for 51+ ( http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983?reDate=23072015 ). I checked your diary, and the dates I saw your exceeding that, so your at least getting your minimums.

Lotta good suggestions above for sources and so on, to give you ideas for variety and to hit your target. Also, make sure to double check entries that you don't use regularly, to ensure it matches the labeling on the product.

lauraesh0384

I can easily meet my fiber micro by eating whole grain bread, Dannon Oikos triple zero greek yogurt, rice, Fit and Active multi grain with flax flatbread. The yogurt has 6 or 7g of fiber. The flatbread I use has 8g. Of course fruits and veggies are a good way as well to meet your fiber goals.

petitehealth

I also have to make an effort to hit my 30g fiber goal (35g+ is even better). I do a morning fiber supplement (3g) with my water, a little chia seeds and a couple other staples that are high in fiber:
raspberries
lentils
avocado
artichokes
soy nuts or pumpkin seeds
trader joe's high fiber o's
nature's harvest multi grain bread (3g of fiber per slice for only 40 cals)
smucker's sugar free jam raspberry or boysenberry (3g of fiber a tablespoon for only 10 cals)