Fiber intake

readytobeatfat54

How are people doing on here with fiber intake? I used to eat a lot of beans before starting MFP, but because of the calorie content I've cut back. It has resulted in changing body habits that I'd like to change back, so I'll probably just be adjusting what I cook to increase bean intake.

Really just curious, how many on here are reaching their fiber goals? What do you do to reach your fiber goal?

janejellyroll

I eat a lot of beans -- yeah, they can be calorie-dense, but I find them super-satisfying so it balances out for me. Lots of vegetables too. If you like fruit, raspberries have a lot of fiber for the calories. Pears are also a higher fiber, lower calorie fruit.

Spliner1969

I eat bran cereal for breakfast. There are many brands/varieties under 200 cal per serving (some under 100 cal) that can give you up to half of your daily fiber intake. Without it I would fail at my fiber goals. One of my favorites is Frosted Mini Wheats (any flavor), and I'll sometimes toss in a half serving of straight up bran or bran buds to increase the fiber content. Serve with Almond milk for further reduced calories and it makes for a great boost in fiber for the morning.

annacole94

Depends on the day, but I often hit 25 g. Beans and corn help. Apples, cucumbers with the peel. Chia seeds as part of my breakfast. Popcorn. Almonds. Berries.

Macy9336

Thanks for posting..this made me look at my fibre intake and I am well below my goal. Have to start thinking about that now....

annacole94

Macy9336 wrote: »

Thanks for posting..this made me look at my fibre intake and I am well below my goal. Have to start thinking about that now....

You probably won't meet every target, every day. I have my food diary set up to show the macros, and then fiber, and that's it. I don't stress about sugar or iron or sodium, I just use fiber as an indicator of whether I'm eating balanced and enough plants. You may find that eating more fiber encourages you to eat more filling, plant-based foods, so it's generally a good one to try to improve over time.

lulalacroix

I eat a good bit of fruit/veg and also some grains. My fiber is often at 35 grams or higher.

Just a caution that raising fiber very quickly can sometimes result in bathroom issues.

readytobeatfat54

annacole94 wrote: »

Depends on the day, but I often hit 25 g. Beans and corn help. Apples, cucumbers with the peel. Chia seeds as part of my breakfast. Popcorn. Almonds. Berries.

This is somewhat of an aside, but have you ever made chia chocolate pudding? I have heard it is delicious, and by its nature it would have to be high fiber. I do have chia seeds...I think I will need to experiment.

readytobeatfat54

Spliner1969 wrote: »

I eat bran cereal for breakfast. There are many brands/varieties under 200 cal per serving (some under 100 cal) that can give you up to half of your daily fiber intake. Without it I would fail at my fiber goals. One of my favorites is Frosted Mini Wheats (any flavor), and I'll sometimes toss in a half serving of straight up bran or bran buds to increase the fiber content. Serve with Almond milk for further reduced calories and it makes for a great boost in fiber for the morning.

I hadn't really thought about this, but I like your suggestion of a low cal but fiber dense cereal. I have been struggling with something for after dinner sweetness (aka dessert), I wonder if a very small bowl of high fiber cereal might do the trick? I also only use almond milk--I don't really like milk and so I only really use it when cooking/baking. The cost of regular cow milk alone would be astronomical at how infrequently I use it. Almond milk, on the other hand, doesn't go bad so quickly.

Stella3838

I was looking a bran muffin recipes the other day, thinking about a "sweet" treat. There was one with apples and cinnamon in it that looked really good. These muffins typically aren't that sweet, but if you add fruit it'll help. And some are pretty reasonable, calorie-wise.

cathipa

Berries are high in fiber, low in calories and could satisfy a sweet craving.

pmm3437

If i didn't eat beans, I wouldn't get half the fiber that I do now....

I make homemade chilies almost weekly, and take it for lunch at work during the week. Making myself obviously gives me a lot more control over how many calories its costing me to get in my fiber for the day.

I am regularly over on my daily fiber goal the days I eat some, and struggle to get to it otherwise.

This is partly due to a Keto meal plan, and partly because I don't eat as many veggies as I should, consistently.

perkymommy

readytobeatfat54 wrote: »

How are people doing on here with fiber intake? I used to eat a lot of beans before starting MFP, but because of the calorie content I've cut back. It has resulted in changing body habits that I'd like to change back, so I'll probably just be adjusting what I cook to increase bean intake.

Really just curious, how many on here are reaching their fiber goals? What do you do to reach your fiber goal?

I eat a lot of chicken. Beans a couple times a week. I put black beans in salads with corn.

007Aggie

My staples are apples, beans, and high fiber bread. Those items are what usually set me over my goal, in addition to the other fruits and veggies I eat.

WickedPineapple

I tend to average around 40 grams per day. I eat a lot of high fiber fruit (apples and pears), oatmeal, almonds, and seeds. All my bread and pasta are also whole grain.

annacole94

readytobeatfat54 wrote: »

annacole94 wrote: »

Depends on the day, but I often hit 25 g. Beans and corn help. Apples, cucumbers with the peel. Chia seeds as part of my breakfast. Popcorn. Almonds. Berries.

This is somewhat of an aside, but have you ever made chia chocolate pudding? I have heard it is delicious, and by its nature it would have to be high fiber. I do have chia seeds...I think I will need to experiment.

The good chia pudding I've had was made with full-fat coconut milk. It was delicious. My healthier attempts have been somewhat less delicious.

I use it in overnight oats, so I pre-make 4 days worth of breakfast with a mixture of greek yogurt, milk, oats, and chia, plus whatever extra flavouring. I do add some cocoa to that sometimes, and it's good.

Christine_72

readytobeatfat54 wrote: »

annacole94 wrote: »

Depends on the day, but I often hit 25 g. Beans and corn help. Apples, cucumbers with the peel. Chia seeds as part of my breakfast. Popcorn. Almonds. Berries.

This is somewhat of an aside, but have you ever made chia chocolate pudding? I have heard it is delicious, and by its nature it would have to be high fiber. I do have chia seeds...I think I will need to experiment.

I make it all the time. It's delicious!

40g chia seeds
20g chocolate protein powder
15g PB2
150ml unsweetened vanilla almond milk

Calories- 355
protein - 31g
Fat- 19g
FIBRE- 22g