Fiber Conundrum

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HeyJudii
HeyJudii Posts: 267 Member
edited November 2024 in Food and Nutrition
I just found out my goto fiber supplement is no longer being fulfilled by Amazon and the price from other suppliers is not cost effective. Then, I look at my MFP reports for the past few months, and even taking 3x the amount of fiber supplement daily, I reached the 25g/day exactly once!

So, I need to start eating more fiber rich foods right? I looked up the foods highest in fiber and they are also high in calories. I only get 1200 calories/day. I have to use much of that on protein to meet that goal, which I also struggle to meet. (Increasing my calories per day, also increases the amount of protein I need to get!) Life was sure easier when I just stuffed whatever I felt like into my piehole and didn't worry or even think about macros.

I am at a loss. (How do vegetarians do it, I wonder.) I am now looking for foods that are both high in protein and fiber.

Any suggestions?

Replies

  • Azercord
    Azercord Posts: 573 Member
    You might want to double check if what you are logging has fiber appropriately marked. Many of the micronutrients aren't marked on items leading to lower numbers than you actually have. If you are eating fiber rich foods I wouldn't worry about it too much as it is probably just a documentation error, if not then just add in more roughage.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    Beans are high fiber and high protein.

    If you're already eating some fruit, try sometimes swapping out for a higher fiber fruit -- like raspberries or pears.
  • Noreenmarie1234
    Noreenmarie1234 Posts: 7,492 Member
    What are you eating that is so low in fiber? I have no trouble getting 100+ grams a day.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    What are you eating that is so low in fiber? I have no trouble getting 100+ grams a day.

    IIRC, aren't you regularly eating things like Quest bars that are supplemented with fiber?
  • Sabine_Stroehm
    Sabine_Stroehm Posts: 19,251 Member
    HeyJudii wrote: »
    I just found out my goto fiber supplement is no longer being fulfilled by Amazon and the price from other suppliers is not cost effective. Then, I look at my MFP reports for the past few months, and even taking 3x the amount of fiber supplement daily, I reached the 25g/day exactly once!

    So, I need to start eating more fiber rich foods right? I looked up the foods highest in fiber and they are also high in calories. I only get 1200 calories/day. I have to use much of that on protein to meet that goal, which I also struggle to meet. (Increasing my calories per day, also increases the amount of protein I need to get!) Life was sure easier when I just stuffed whatever I felt like into my piehole and didn't worry or even think about macros.

    I am at a loss. (How do vegetarians do it, I wonder.) I am now looking for foods that are both high in protein and fiber.

    Any suggestions?

    Which foods are you looking at that are high in calories? Green vegetables are a great source as are legumes. In fact, vegetarians should have an easy time getting enough fiber if they eat a nutrient dense diet.
  • kimny72
    kimny72 Posts: 16,011 Member
    What is your weekly weight loss goal? One of the reasons we often try to steer women away from a 1200 cal goal is precisely because it can be difficult to get in everything you need unless you are consistently on point.

    Is it possible your protein goal is higher than it needs to be?

    I find lentils and beans to be great sources of fiber that also provide a decent amount of protein. Whole grains can also, but they are a bigger calorie hit. I would guess you would need to focus on leaner meats and fish, veggies, and legumes.
  • HeyJudii
    HeyJudii Posts: 267 Member
    HeyJudii wrote: »
    I just found out my goto fiber supplement is no longer being fulfilled by Amazon and the price from other suppliers is not cost effective. Then, I look at my MFP reports for the past few months, and even taking 3x the amount of fiber supplement daily, I reached the 25g/day exactly once!

    So, I need to start eating more fiber rich foods right? I looked up the foods highest in fiber and they are also high in calories. I only get 1200 calories/day. I have to use much of that on protein to meet that goal, which I also struggle to meet. (Increasing my calories per day, also increases the amount of protein I need to get!) Life was sure easier when I just stuffed whatever I felt like into my piehole and didn't worry or even think about macros.

    I am at a loss. (How do vegetarians do it, I wonder.) I am now looking for foods that are both high in protein and fiber.

    Any suggestions?

    Which foods are you looking at that are high in calories? Green vegetables are a great source as are legumes. In fact, vegetarians should have an easy time getting enough fiber if they eat a nutrient dense diet.

    Black beans seem to be the best source of protein and fiber but there a hundred and fifty calories per half-cup.

    Most of the vegetables listed on the Mayo Clinic site show fiber starting at 5g per cup or less. That doesn't seem very high fiber to me, although green peas and artichokes are higher I'm not sure if they mean to eat the entire artichoke or just the edible parts for that 10.3 grams per serving.
  • HeyJudii
    HeyJudii Posts: 267 Member
    Thank you all for your replies. I am now looking into Asian-Indian meal suggestions because they seem to have a lot of suggestions for protein & fiber-rich meals
  • andreaen
    andreaen Posts: 365 Member
    Beans, fruit and vegetables has plenty of fiber. I struggle to keep mine low enough to keep the bloat down
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    HeyJudii wrote: »
    HeyJudii wrote: »
    I just found out my goto fiber supplement is no longer being fulfilled by Amazon and the price from other suppliers is not cost effective. Then, I look at my MFP reports for the past few months, and even taking 3x the amount of fiber supplement daily, I reached the 25g/day exactly once!

    So, I need to start eating more fiber rich foods right? I looked up the foods highest in fiber and they are also high in calories. I only get 1200 calories/day. I have to use much of that on protein to meet that goal, which I also struggle to meet. (Increasing my calories per day, also increases the amount of protein I need to get!) Life was sure easier when I just stuffed whatever I felt like into my piehole and didn't worry or even think about macros.

    I am at a loss. (How do vegetarians do it, I wonder.) I am now looking for foods that are both high in protein and fiber.

    Any suggestions?

    Which foods are you looking at that are high in calories? Green vegetables are a great source as are legumes. In fact, vegetarians should have an easy time getting enough fiber if they eat a nutrient dense diet.

    Black beans seem to be the best source of protein and fiber but there a hundred and fifty calories per half-cup.

    Most of the vegetables listed on the Mayo Clinic site show fiber starting at 5g per cup or less. That doesn't seem very high fiber to me, although green peas and artichokes are higher I'm not sure if they mean to eat the entire artichoke or just the edible parts for that 10.3 grams per serving.

    If beans and vegetables aren't acceptable sources for you due to the calories, have you considered just finding another fiber supplement?

    I think black beans are a pretty good deal for fiber and calories, tbh. A cup, cooked, has about 15 grams of fiber and you're also getting about 15 grams of protein. Of course, I'm a person who would also find a cup of black beans to be very satisfying and filling, so I would consider it a good use of my calories. You may feel differently.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    edited April 2018
    HeyJudii wrote: »
    HeyJudii wrote: »
    I just found out my goto fiber supplement is no longer being fulfilled by Amazon and the price from other suppliers is not cost effective. Then, I look at my MFP reports for the past few months, and even taking 3x the amount of fiber supplement daily, I reached the 25g/day exactly once!

    So, I need to start eating more fiber rich foods right? I looked up the foods highest in fiber and they are also high in calories. I only get 1200 calories/day. I have to use much of that on protein to meet that goal, which I also struggle to meet. (Increasing my calories per day, also increases the amount of protein I need to get!) Life was sure easier when I just stuffed whatever I felt like into my piehole and didn't worry or even think about macros.

    I am at a loss. (How do vegetarians do it, I wonder.) I am now looking for foods that are both high in protein and fiber.

    Any suggestions?

    Which foods are you looking at that are high in calories? Green vegetables are a great source as are legumes. In fact, vegetarians should have an easy time getting enough fiber if they eat a nutrient dense diet.

    Black beans seem to be the best source of protein and fiber but there a hundred and fifty calories per half-cup.

    Most of the vegetables listed on the Mayo Clinic site show fiber starting at 5g per cup or less. That doesn't seem very high fiber to me, although green peas and artichokes are higher I'm not sure if they mean to eat the entire artichoke or just the edible parts for that 10.3 grams per serving.

    According to the USDA website, 1/2 cup of black beans (86 grams) is 113 calories. 132 calories per 100 grams.

    Personally, I think legumes in general are a great bang for your calorie buck. A little goes a long way for me.
  • laurenbastug
    laurenbastug Posts: 307 Member
    I love avocados, bananas, sweet potatoes, blackberries and whole wheat muffins (along with the obligatory veggies like asparagus and broccoli) for my fiber - having some combination of these along with veggies at lunch has me reach 25g no problem before I need to supplement with a protein bar that I know has fiber in it since I try and prioritize whole food sources.
  • Sabine_Stroehm
    Sabine_Stroehm Posts: 19,251 Member
    edited April 2018
    HeyJudii wrote: »
    HeyJudii wrote: »
    I just found out my goto fiber supplement is no longer being fulfilled by Amazon and the price from other suppliers is not cost effective. Then, I look at my MFP reports for the past few months, and even taking 3x the amount of fiber supplement daily, I reached the 25g/day exactly once!

    So, I need to start eating more fiber rich foods right? I looked up the foods highest in fiber and they are also high in calories. I only get 1200 calories/day. I have to use much of that on protein to meet that goal, which I also struggle to meet. (Increasing my calories per day, also increases the amount of protein I need to get!) Life was sure easier when I just stuffed whatever I felt like into my piehole and didn't worry or even think about macros.

    I am at a loss. (How do vegetarians do it, I wonder.) I am now looking for foods that are both high in protein and fiber.

    Any suggestions?

    Which foods are you looking at that are high in calories? Green vegetables are a great source as are legumes. In fact, vegetarians should have an easy time getting enough fiber if they eat a nutrient dense diet.

    Black beans seem to be the best source of protein and fiber but there a hundred and fifty calories per half-cup.

    Most of the vegetables listed on the Mayo Clinic site show fiber starting at 5g per cup or less. That doesn't seem very high fiber to me, although green peas and artichokes are higher I'm not sure if they mean to eat the entire artichoke or just the edible parts for that 10.3 grams per serving.
    Not quite that high. And a 1/2 a cup is plenty. If you see vegetables with 5grams of fiber a cup, that's like 50 calories or less. REAL food fiber values.

    If you're not soy-averse black soybeans have the best bang for the buck, imho.
  • Sabine_Stroehm
    Sabine_Stroehm Posts: 19,251 Member
    HeyJudii wrote: »
    Thank you all for your replies. I am now looking into Asian-Indian meal suggestions because they seem to have a lot of suggestions for protein & fiber-rich meals


    Like lentils? Same basic calories as other legumes.
  • HeyJudii
    HeyJudii Posts: 267 Member
    Update: No longer having problems getting fiber from food. So many vegetables & legumes to choose from.
    The protein is still a problem. I eat a lot of a variety of beans, but I increased my calorie intake to 1500/day, which increased the grams of protein! But, I'm still working on it.
  • concordancia
    concordancia Posts: 5,320 Member
    HeyJudii wrote: »
    Update: No longer having problems getting fiber from food. So many vegetables & legumes to choose from.
    The protein is still a problem. I eat a lot of a variety of beans, but I increased my calorie intake to 1500/day, which increased the grams of protein! But, I'm still working on it.

    You could change your percentages to allow more carbs (especially with fiber) and the same grams of protein you used to eat.
  • vallary14
    vallary14 Posts: 215 Member
    HeyJudii wrote: »
    I just found out my goto fiber supplement is no longer being fulfilled by Amazon and the price from other suppliers is not cost effective. Then, I look at my MFP reports for the past few months, and even taking 3x the amount of fiber supplement daily, I reached the 25g/day exactly once!

    So, I need to start eating more fiber rich foods right? I looked up the foods highest in fiber and they are also high in calories. I only get 1200 calories/day. I have to use much of that on protein to meet that goal, which I also struggle to meet. (Increasing my calories per day, also increases the amount of protein I need to get!) Life was sure easier when I just stuffed whatever I felt like into my piehole and didn't worry or even think about macros.

    I am at a loss. (How do vegetarians do it, I wonder.) I am now looking for foods that are both high in protein and fiber.

    Any suggestions?
    I’m not sure where you’re getting your info on fiber rich foods and why would you need more protein if you increase your calories? Your body doesn’t need a percentage of protein, protein needs are based on body weight. Maybe you have been advised to eat high protein. What about beans/legumes? They are an excellent source of protein and rich in fiber. Celery and hummus would be a great snack that isn’t very high calorie. Try to eat most of your grains as whole grains and that will get you a lot more fiber. If you’re eating only 1200 calories a day you don’t really have room to waste on refined breads and cereals anyways. Nuts and seeds are a great source of both protein and fiber too but they are calorie dense so you definitely want to measure them. If you focus more on plant based you will naturally get more fiber.
  • RadishEater
    RadishEater Posts: 470 Member
    If I trimmed down the amount I eat to fit in your 1200 window, for this week I would do
    oatmeal & pb 350 calories, 13g protein, 6g of fiber
    greek buddha bowl: 411 calories, 51g protein, 6g of fiber
    roasted cauliflower w/ lentils and harissa paste: 373 calories, 21g protein, 22 fiber
    chocolate: 37 calories, 0g protein, 0 fiber

    total: 1171 calories, 85g protein, 34g of fiber

    so 25 grams is definitely doable even on 1200 calories

    roasted cauliflower recipe main ingredients are: harrisa, great northern beans, green lentils, cauliflower
    I'm happy to post specifics or recipe instructions for anything, but this post was getting sorta long
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