Need more fiber
Intentional_Me
Posts: 336 Member
How do you reach your fiber goal for the day? I'm finding it very difficult to reach my goal and stay within calories. I read avocados were pretty fiber rich so I'm going to get some. Are fiber supplements and bars as good as naturally fiber rich foods? I read that only 5% of Americans get enough fiber in their diets!
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Replies
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I eat All Bran Buds; 1/3 cup is %51 of the RDA.3
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I don't reach my fibre goal (25g) every day. When I do, it's because I ate a lot of fruits and veggies and a Fibre 1 bar. Sometimes I can get there with popcorn and oatmeal.1
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Psyllium husks are your friend! 4.5 gms/ tablespoon. You don't want to use a huge amount of this, but if you sprinkle a couple of tablespoons over various things you eat in the course of the day you can up your fiber significantly. Also be cautious about getting too much fiber if you start supplementing. Too much fiber can plug you up just as easily as too little fiber can.4
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Beans, high fiber bread, salads, veggies, fruit, and an occasional Fiber One bar for dessert.2
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I steer clear of the bars - chicory root (inulin). Nasty side effects for me. The fiber additives in yogurt are the same.
Whole foods are a general rule.
http://www.webmd.com/diet/fiber-health-benefits-15/slideshow-high-fiber-foods
Fruits, veggies, beans, legumes, seeds, whole grains. I like to stir FiberOne (original) into my Greek yogurt. Oatmeal is great because it contains both soluble & insoluble fiber. My lunch & dinner has veggies (sometimes grain). Snacks are fruits or popcorn.
Don't increase fiber all at once. This could be really uncomfortable.1 -
Beans and veggies. Whole grains as well. The problem with avocado is while it has a good amount of fiber, it is really calorie dense.1
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Lots of plant-based foods. Avocados are nice and all, but they are expensive in terms of calorie per gram of fiber (they have a lot of calories). If you are a few grams of fiber short but don't have many calories left, it's best to go for lower calorie vegetables. Endive, artichoke, cauliflower, eggplant, collards..etc are all high in fiber but low in calories.2
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I usually go over by 10 g or more (My goal is 38 g). Usually because I eat alot of bean, legumes, and vegetables. Another "trick" is I enjoy a bowl of fresh air popped popcorn most nights.
Basically when it comes down to it, you just have to figure out ways to get more vegetables and fruit in your diet.1 -
Vegetables for evey meal, 2-3 portions of fruit every day, often whole grains, some nuts and seeds.1
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I get about 50 grams a day usually. Beans, vegetables, high-fiber fruits (berries, pears, etc). If you're eating lots of vegetables, I think it would be hard not to hit your fiber goal.1
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Thanks everyone!0
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Psyllium husks are your friend! 4.5 gms/ tablespoon. You don't want to use a huge amount of this, but if you sprinkle a couple of tablespoons over various things you eat in the course of the day you can up your fiber significantly. Also be cautious about getting too much fiber if you start supplementing. Too much fiber can plug you up just as easily as too little fiber can.
I tried these in pill form some years ago and it was an awful experience! I had taken 1/2 of the recommended dose, and had gone to the bathroom 5+times later that day. Needless to say I never tried them again.
I liked the fiber choice tablets. They were fruity/sweet and were a decent help on the days I needed a little extra. I seemed to get a lot more gas whenever I took these.
Now I pretty much just stick to plants for fiber. I don't even track green fibrous veggies (I eat a ton of baby spinach, and it's so low calorie that it doesn't really impact my diet).0 -
An apple a day (I love my pink ladies). Whole grain pasta/bread. Cereal bars with fiber/oats. Veggies. Beans.
I'm usually around 25g. It's enough to keep me regular.0 -
I eat All Bran Buds; 1/3 cup is %51 of the RDA.
Me too! I love it in place of granola in a fruit and yogurt parfait.
I also eat Fiber Gourmet pasta. http://www.fibergourmet.com/ClassicPastaHealthy.aspx
I add chia seeds and ground flax to many dishes, and eat a lot of vegetables and fruit.
Edit: and beans, I eat a lot of beans. So filling and nutrient packed for the calories!0 -
I always seem to be over (which is good, IMO).
Beans when I have them are a star source. Otherwise, vegetables and fruits (some more than others), whole grains.1 -
C H I A S E E D S. I have them every morning, 2 tablespoons in a bottle of water (you can add mio flavor to avoid how bland it is). About 11g of fiber for 120 cals. Also low sodium black beans are a good one!
Remember too much fiber can have adverse effects, so find your balance
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Does the chia seeds dissolve in the water?0
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I never seem to have a problem reaching my fiber intake... I agree with what others have said... lots of veggies, fruit, whole grains... I don't know what kind of bread you use, but I really like Ezekiel bread. It's organic, has no fillers, and is made from sprouted grains. It has about 4 grams of fiber and 5 grams of protein, per slice. It's usually found in the freezer section of the grocery store, if interested.1
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Like others say, go with the veggies, fruit, and grains. Bonus: Besides the fiber, they help you get ample micronutrients (vitamins, minerals, antioxidants, etc.) !0
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Eat beans & leafy greens every day. You can achieve this easily through soups - I add beans and kale to every soup I make!0
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I average 30-40 grams of fiber a day. Lots of veggies (veggie omelet 3-5 days per week for breakfast, big salad for lunch; whole grains (oatmeal+flax 2-3 days a week for breakfast, and sometimes for an afternoon snack), and heavy reliance on beans and legumes as protein sources.0
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My food diary is open and today I'm going to get to 47 grams of fiber today. Click the button to view Printable to see the fiber column.1
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AngryViking1970 wrote: »
Actually, it can create sort of a nice texture, like a thick pudding, when mixed with greek yogurt, mashed sweet potato, etc. The taste is really neutral, unlike flax, and it is a great way to add fiber. Between chia, oatmeal, and regular fruits and veggies, I always go over my fiber requirement.0 -
I suggest trying gettting your fibre from food, like all bran cereals, or oatmeal bran for example. Just google high fiber foods and see what fits in your diet and lifestyle. If you can't reach your goal from food then you can add psyllium husks.0
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I mix chia seeds with chocolate soy milk and let it sit in the fridge for half an hour. It becomes like pudding.2 -
Ack. I just dry heaved. LOL1
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