How important is getting to 20 and above for fiber?

Famof72015
Famof72015 Posts: 393 Member
edited November 15 in Food and Nutrition
It seems I can't hit my goal of 20 for fiber.... any use what food I'm missing that can give me some?
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Replies

  • fupthesides
    fupthesides Posts: 71 Member
    Raspberries are good. 1 cup has 65 calories, 15 carbs & 8 grams of fiber.
  • gnheller
    gnheller Posts: 12 Member
    Steelcut oats with blueberries for breakfast
  • CafeRacer808
    CafeRacer808 Posts: 2,396 Member
    Leafy greens
    Whole grains (bread, cereal, popcorn, etc)
    Chia seeds with anything: yogurt, in a smoothie, chia "pudding", etc
  • CharlieBeansmomTracey
    CharlieBeansmomTracey Posts: 7,682 Member
    I put chia,hemp,flax and psyllium husk fiber in my oatmeal and fruit. I get about 25 grams of fiber that way. but I have to be on a low fat higher fiber diet so.beans have a decent amount of fiber in them. veggies, fruits with skin on them that you can eat,berries,I also eat high fiber bread or breads with grains/sprouted grains.nuts
  • Christine_72
    Christine_72 Posts: 16,049 Member
    psyllium husk powder - 25g= 22g of fibre. I make a protein and fibre drink everyday for lunch, which is incredibly filling.
  • TheDevastator
    TheDevastator Posts: 1,626 Member
    I like arugula and yogurt with chia seeds and cocoa. I also mix amaranth, red quinoa and buckwheat for whole grain carbs with a fair amount of fiber.
  • Noreenmarie1234
    Noreenmarie1234 Posts: 7,492 Member
    Quest bars lol I eat like 4-5 quest or protein bars a day plus pumpkin and veg so my fiber is always >130.
  • stephanne13
    stephanne13 Posts: 212 Member
    I eat those mission low carb flour tortillas with my eggs. The have 13g of fiber. That's 52% of your goal right there.
    Also, a serving of Ocean Spray reduced sugar dried cranberries has 10g of fiber.
    Good for salads, cereal, oatmeal, yogurt, etc..
  • Famof72015
    Famof72015 Posts: 393 Member
    Christine how do I make this?

    All great ideas thanks everyone!
  • __TMac__
    __TMac__ Posts: 1,669 Member
    I think it's super important, but my digestive system grinds to a halt if I don't hit at least 20. And, just to add TMI, once I'm constipated, my chronic back pain gets significantly worse. Must avoid.

    I get there pretty easily with a slice of whole-grain toast at breakfast, a whole-grain pita sandwich with either guacamole or hummus at lunch, and green veggies and/or beans with dinner. But if I don't get there with food choices, I take some Metamucil before bed.

    Luckily, these foods are also very satiating for me, so it's a win-win.
  • EricaCraigie
    EricaCraigie Posts: 1,396 Member
    I always aim for minimum 30 personally. I'd say important, good to keep regular .
  • fitmom4lifemfp
    fitmom4lifemfp Posts: 1,572 Member
    Famof72015 wrote: »
    It seems I can't hit my goal of 20 for fiber.... any use what food I'm missing that can give me some?

    Shoot I never make that. And I do just fine. (And I am old as hell! :p )
  • fitmom4lifemfp
    fitmom4lifemfp Posts: 1,572 Member
    fitmom4lifemfp wrote: »
    Famof72015 wrote: »
    It seems I can't hit my goal of 20 for fiber.... any use what food I'm missing that can give me some?

    Shoot I never make that. And I do just fine - VERY regular. (And I am old as hell! :p )

  • fitmom4lifemfp
    fitmom4lifemfp Posts: 1,572 Member
    Noreenmarie1234 wrote: »
    Quest bars lol I eat like 4-5 quest or protein bars a day plus pumpkin and veg so my fiber is always >130.

    Holy crap! (LOL - pun not intended!) Do you eat anything else??
  • Christine_72
    Christine_72 Posts: 16,049 Member
    Famof72015 wrote: »
    Christine how do I make this?

    All great ideas thanks everyone!

    @Famof72015 I use a soup mug and a stick blender to mix it altogether.

    40g protein powder
    25g psyllium husk powder
    15g coconut oil
    250ml Vanilla Almond milk

    Add everything to your cup and blend until it starts to thicken up, then slowly add hot kettle water and fill the cup up to the top. It turns out like a thick custard/pudding that i eat with a spoon.

    Calories - 329
    Fibre - 23
    Fat - 21
    Protein - 32 (Depending which protein powder you use)

    This is the only way i can take psyllium, mixing it with water or juice is frickan revolting! I look forward to it all day, it delicious and filling.
  • lulalacroix
    lulalacroix Posts: 1,082 Member
    I eat a bowl of All-Bran cereal everyday with fruit. It helps me bridge the gap. And I learned that I'm much more satiated when eating over 25 grams of fiber daily.
  • SuperCarLori
    SuperCarLori Posts: 1,248 Member
    Beans, beans, beans and popcorn. :)
  • Noreenmarie1234
    Noreenmarie1234 Posts: 7,492 Member
    fitmom4lifemfp wrote: »
    Noreenmarie1234 wrote: »
    Quest bars lol I eat like 4-5 quest or protein bars a day plus pumpkin and veg so my fiber is always >130.

    Holy crap! (LOL - pun not intended!) Do you eat anything else??

    yes haha I eat 2100-2600 a day (quest bars are less than half of my diet)
  • lenacooper103
    lenacooper103 Posts: 5 Member
    Bran flakes for breakfast, sweet potato with broccoli for lunch, high fiber bread
  • clags301
    clags301 Posts: 69 Member
    Avocado is very high fibre and really healthy fat.
  • bbell1985
    bbell1985 Posts: 4,571 Member
    Really? You can have some of mine. Easy for me to hit 50-60. Eat vegetables and a Quest bar.
  • JohnnyPenso
    JohnnyPenso Posts: 412 Member
    I'm often into the 50's eating natural foods. Whole grain cereals topped with fruits or berries nets me around 15 at breakfast alone. Heaping helpings of vegetables and homemade soups and stews for dinner and lunch often net at least another 30. Fruits, berries and vegetables all have very high fibre/calorie ratios, some as high as 10g/100 calories like raspberries and blackberries.
  • VKetoV
    VKetoV Posts: 111 Member
    edited January 2017
    Psyllium husk daily will help normalize GI Transit time; although it can interfere with absorption of other drugs/supplement/etc. The plain/non-flavored/non-sweetened version is literally zero net carbs, forms a nice mucocilliary paste that drags water with it down into your lower intestines for a nice regular BM daily...takes 3-7 days for onset of "regularity" (defined as 3 BMs/week to 3BMs/day). Added bonus of changing fecal composition to a more bulky appearance (vs. watery/congealed).

    I believe there are newer formulations using soluble corn fiber (similar to what is used in Quest bars now) & hemp fiber but only marketed as supplements.
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  • Noreenmarie1234
    Noreenmarie1234 Posts: 7,492 Member
    filbo132 wrote: »
    Noreenmarie1234 wrote: »
    Quest bars lol I eat like 4-5 quest or protein bars a day plus pumpkin and veg so my fiber is always >130.

    You must go to the bathroom often lol

    I just go 2x a day very regularly its awesome (lol tmi)
  • JohnnyPenso
    JohnnyPenso Posts: 412 Member
    edited January 2017
    Why not just buy Psyllium Husk in bulk? It costs peanuts. Mix it in some water and drink. 1 or 2 cents a glass.
  • mattyc772014
    mattyc772014 Posts: 3,543 Member
    If I am short on Fiber for the day, I get me some FiberOne cereal. Low in calories for the amount of fiber. Beans are always good.
  • Chadxx
    Chadxx Posts: 1,199 Member
    Lots of veggies are high in fiber, especially okra.
  • Gallowmere1984
    Gallowmere1984 Posts: 6,626 Member
    filbo132 wrote: »
    Noreenmarie1234 wrote: »
    Quest bars lol I eat like 4-5 quest or protein bars a day plus pumpkin and veg so my fiber is always >130.

    You must go to the bathroom often lol

    Quest bars don't cause that for me, even when I basically lived on them about a year and a half ago. The fiber is soluble, so basically I just end up carpetbombing people a lot. Smells awful, feels fantastic.
  • Docbanana2002
    Docbanana2002 Posts: 357 Member
    Fruits, vegetables, whole grains, nuts.... basically anything whole food and plant based is good.
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