High source of Fibre and Iron?

bainsjas

Ive been logging my food and realised my fibre intake is very low per day.. what is the best source and also iron options too pls

UltraVegAthlete

For me, celery is like the best lubricant if ya know what I mean. Basically just focus on fruits and veggies with high water content.
Iron...pumpkin seeds, Black beans, dark leafy greens, blackstrap molasses, tomato sauce, etc.

bainsjas

Thank you so much @UltraVegRunnerBabe so cucumber, water melon (high water)...i heard in relation to iron that vitamin c is required to absorb iron

Maxxitt

Some animal sources of iron (heme iron): clams, oysters, beef liver, chicken liver, cooked beef or chicken, sardines, halibut, haddock, perch, salmon, tuna, turkey

Some vegetable sources of iron: beans, tofu, seeds such as pumpkin, sesame, squash, peanuts, spinach, broccoli, nuts to name a few.

Iron is absorbed better when consumed with foods higher in vitamin C. You can also cook with cast iron (https://universityhealthnews.com/daily/energy/use-cast-iron-cookware-as-an-iron-deficiency-treatment/)

UltraVegAthlete

bainsjas wrote: »

Thank you so much @UltraVegRunnerBabe so cucumber, water melon (high water)...i heard in relation to iron that vitamin c is required to absorb iron

Yes vitamin C should be eaten with iron rich foods

rj0150684

Lentils.

kimny72

I get most of my fiber from beans, lentils, and wholegrains. Then fruits and veggies.

Icrizz

Fiber: apples, plums, cranberries, whole wheat nut breads, quinoa, fortified burrito shells (mission is a good brand)
Iron: beans, nuts, leafy greens like spinach & kale, pumpkin/sesame seeds, potatoes, dried apricots, split peas