I need HELP with more protein and FIBRE and iron

pakita19

Hi, I need help getting more protein, ESPECIALLY fibre in my diet, and I seem to lack IRON as per MFP. I do drink a protein shake once a day usually breakfast. I love eggs and eat those alot. I dont know how to get more fibre into my meals...

Dano74

Fiber comes from fruits and vegetables and grains... berries, broccoli, oats, apples...Add some to your diet... Chia seeds are also high in fiber. Add them to your shake.

In short, if fiber is a priority, look for foods with higher fiber and begin incorporating.

BinaryPulsar

A good supplementary fiber is acacia or larch tree. And lots of veggies and fruit as already mentioned. I like: collard greens, kale, chard, carrots, red carrots, butternut squash, broccoli, parsnips, red cabbage, zucchini, other squash, turnips, scallions. And blueberries, oranges, banana. Or many other vegetables and fruit. Flaxseed is another option. Or psyllium (I haven't tried it).

fr33sia12

A lot of food entries in the database don't include iron so you're probably getting more iron than you think.

Chadxx

Dano74 wrote: »

Fiber comes from fruits and vegetables and grains... berries, broccoli, oats, apples...Add some to your diet... Chia seeds are also high in fiber. Add them to your shake.

In short, if fiber is a priority, look for foods with higher fiber and begin incorporating.

This ^^^

...and lean meats for protein.

JeromeBarry1

The blunderbuss approach to fiber is Fiber One products. I don't use them. I use Ole' brand Xtreme Wellness High Fiber Low Carb tortillas for my breakfast burrito. I consume 78 g of beans each day, 100g of mushrooms, and 400 g of various vegetables. My evening dessert is more fiber in the form of prunes and a fiber supplement. My food plan for today which has all these components is going to give me 46 g of fiber, of which I know that 11 g is non-soluble fiber. Once I make room for the tortilla and the beans each day, any combination of veg will get the rest.

cerise_noir

For fiber, lately I have been blending bran buds into my protein shake (I soak them in the milk first). It does sound....gross, but it gives me most of my daily intake of fiber, and it really isn't all that bad, definitely not as bad as I anticipated. If you get a decent protein powder with a lot of flavour, the taste isn't an issue. The ban buds don't really have any taste, anyway.

Also, a mixed bean salad for lunch is good.

Dairy, meat, eggs, fish, protein bars, protein powders are all great sources of protien.