How do I Eat More Fiber?

Terytha

My stomach is still a disaster. Looking at my diary, I get barely any fiber in a day, averaging between two and seven out of 25.

But how? I eat a bunch of broccoli for lunch, take a fiber supplement before bed, I'm trying to add chia seeds to my yogurt (but the texture makes me gag.)

It all amounts to not a whole lot, since I don't eat much. Is fruit my only option? Even if I liked much fruit, it's so expensive.

I have a hard time with tart/acidic flavors.

Commander_Keen

You can buy bottles of nothing but Fiber.

MikePTY

First make sure to double check your entries to see that all of them have the proper fiber amount. Sometimes people don't always enter it.

As far sources of fiber, beans are probably one of the best options. A half cup of beans usually has 7 or 8 grams of fiber in it. So a cup of beans can almost single handedly take care of your fiber goal.

Cereals, whole wheat/grain breads and pastas are also good sources.

As far as fruits, costs can vary petty widely depending on the type of fruits. Bananas are usually pretty cheap and have fiber in them.

kimny72

Most of my fiber comes from oatmeal or cold cereal, bread, beans, lentils, bananas, and Fiber One brownies. When I'm in the mood, apples and pears are pretty high fiber for the buck.

tinkerbellang83

MikePTY wrote: »

First make sure to double check your entries to see that all of them have the proper fiber amount. Sometimes people don't always enter it.

^This. Many user-entered entries don't have a fibre entry or don't have the correct fibre entered.

Check that first. If you're still not getting enough, increase it slowly as increasing it too quickly can cause digestive issues.

Beans, Pulses, Vegetables, Fruit, Nuts & Seeds are a good source.

amusedmonkey

I usually get 40+ grams of fiber, and I have seen days where it was slightly over 100 grams. My food consists mainly of beans and legumes, all kinds of grains and grain products, vegetables, fruits, dairy, and sometimes chicken or fish. I also tend to graze on vegetables throughout the day and I eat tomatoes with every meal (because I like it). When my fiber ends up higher than usual, it's usually on days I have navy beans or artichoke hearts (or green broad beans in pods, but that's seasonal).

Fiber is the kind of thing that adds up. When I have oatmeal, that's 4-6 grams, add a cocoa drink, that's 2 more grams, snack on pumpkin seeds, that's 6 grams of fiber in a handful and more than half of my fiber target by noon - even more if I choose to eat my usual portion of (unshelled) pumpkin seeds (50 grams). You can add a fiber bar or something if that makes it easier for you, but it's entirely possible to get enough fiber through food. If that's what you want to do, remember than things add up. Just add things here and there to every meal and snack. Use dried herbs to season your food, snack on vegetables...etc.

psuLemon

Most of my fiber comes from berries, veggies, unsweetened cocoa powder and some quest bars.

sammidelvecchio

chickpeas, in salads or roasted, are my favorite way to add fiber!

tinkerbellang83

sammidelvecchio wrote: »

chickpeas, in salads or roasted, are my favorite way to add fiber!

mmmm I haven't had roasted chickpeas for ages.... *fires up the oven*

qmamasmamas

A google search of foods high in fiber returns THIS. A scroll of the images at the top will give you an idea of what fiber rich foods you can incorporate into your daily goals. Bananas and apples are fairly inexpensive, as are sweet potatoes (in the US).

Best of luck to you.

lemurcat2

I am usually over the fiber goal even without beans or lentils (I eat a lot of vegetables, berries, avocado, some nuts and seeds, all of which add fiber). However, I'm way over if I have beans and lentils -- they are hands down the easiest whole food way to add fiber if you like them.

Jthanmyfitnesspal

I solved this problem by eating oatmeal for breakfast every day.

However, taking a fiber supplement is about the easiest thing anyone can do. I personally like Citrucel; it is calorie free, but it is a bit more expensive. Benefiber is very popular as well and can be added to anything. You mix it in water and it dissolves completely, which is kind of amazing. It does have calories, though.

You have to experiment a bit with brands and doses to see what works for you.

WholeFoods4Lyfe

I took a look at your diary and you don't seem to be eating a lot of fruits and veggies, both which are great natural sources of fiber. And what's great about fruits and veggies, is that they aren't a huge caloric hit. I'd probably start there before adding fiber supplements which can cause a whole other slew of issues including your body becoming dependent on them in order to move your bowels, that's a vicious cycle that you don't want to jump in to.

kimny72

Just to add, if you are looking for cheap sources, dried beans and lentils are about as cheap a food as you can find (even canned beans are economical, $1.50 a can which is more than one serving). And since they also have some protein, you can sub out a little of the (expensive) meat in your diet with them. A big canister of rolled oats usually runs me about $2.50 and lasts for a couple of weeks. Add in cheaper in season fruits and that would get you a long way to your goal for not much cash

acpgee

Convert starchy carbs to resistant starch by cooking, cooling and reheating.
https://www.bbc.co.uk/news/magazine-29629761
https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/carbohydrates-and-diabetes/carbs-and-cooking

DaintyWhisper

I usually eat a couple of slices of this bread, which helps me meet my fiber goal. You can also look at high fiber cereals, like mini-wheats or raisin bran. I've also found that popcorn is a good, high fiber snack!

lady_bug_jd

I started increasing my fibre this year and now average 35g per day. The best advice I got from a nurse was All-bran Original cereal. It has 10g per 1/2 cup. I have it with milk and fruit or add it to yogurt. As others have mentioned, the remainder of my fibre comes from fruit, veggies, beans, lentils and whole grains.

Ducks47

Bobs Red Mill Protein powder has maybe 20 g of fiber per serving and doesn’t taste bad. You could also try Ezekiel bread or oatmeal. Good luck to you.

HereToLose50

Lately I've been adding toasted flax seeds as a topper on salads. I like different textures in a salad and croutons can add too many calories - I like a lot of crunch with those lol - so the seeds have been a nice substitute.

It won't change the texture of them like soaking chia seeds does. You could use the remainder of your chia in similar ways. Make sure they won't sit in anything liquid for any amount of time.

lilithsrose

Try oatmeal or oat-based snacks (I like Belvita Soft-Baked Oat & Chocolate Bars for breakfast - 4g Fiber). Fiber One bars are good too.

Try adding flavorless Metamucil (or a generic, like Equate from Walmart) to any liquids you drink. I used to put it in my coffee, water, juices and soups.

Beans, grains, green veggies, and berries contain fiber. Low-Fat popcorn is also a good idea since its low cal but high fiber.

nocgirl72

Buy some sugar free fiber gummies take 2 every morning there is 5 right there. 2 tB psyllium husk in yogurt will give you 7g.

1/2 avocado depending on size gives you at least 5g.

1/2c raspberries gives you 4g.

Lots of high fiber low cal protein shakes on Amazon.

Kroger no sugar added 60 calorie fudge pop has 4g fiber

La tortilla whole wheat high fiber tortilla has 50 cal 9g fiber I buy these at sprouts

Dannon Triple 000 Greek yogurt 6g fiber

Lots of whole grain bread natures own lite honey wheat has 3g per slice ( I think)

Terytha

Thank you everyone. I think I'm gonna try have bananas for breakfast and try get more veggies in at dinner.

My lunch is usually a couple cups of broccoli but that barely seems to get me anything.

nocgirl72

I also wanted to add there’s a ton of high fiber cereals out there too have you had kashi go lean? A ton of fiber and protein. 1.5 cups with a cup of almond milk is 210 calories and a buttload of fiber and protein.

cwolfman13

Terytha wrote: »

My stomach is still a disaster. Looking at my diary, I get barely any fiber in a day, averaging between two and seven out of 25.

But how? I eat a bunch of broccoli for lunch, take a fiber supplement before bed, I'm trying to add chia seeds to my yogurt (but the texture makes me gag.)

It all amounts to not a whole lot, since I don't eat much. Is fruit my only option? Even if I liked much fruit, it's so expensive.

I have a hard time with tart/acidic flavors.

Oats, beans, lentils, whole grain breads, etc. There are some vegetables that are more fibrous than others, but but for the most part, veggies aren't big fiber bombs.

cwolfman13

Terytha wrote: »

Thank you everyone. I think I'm gonna try have bananas for breakfast and try get more veggies in at dinner.

My lunch is usually a couple cups of broccoli but that barely seems to get me anything.

Veggies are great for their vitamins and minerals...and while they do have fiber, they really aren't the best sources typically.

kimny72

cwolfman13 wrote: »

Terytha wrote: »

Thank you everyone. I think I'm gonna try have bananas for breakfast and try get more veggies in at dinner.

My lunch is usually a couple cups of broccoli but that barely seems to get me anything.

Veggies are great for their vitamins and minerals...and while they do have fiber, they really aren't the best sources typically.

Agreed. OP, focusing on veggies for fiber is generally going to be frustrating. Most of the ones I eat only give me one or two grams per serving.

JustinAnimal

I eat a bowl of plain oats every morning. Sucks, but... fiber.

Terytha

But I hate beans and don't know how to make oats or lentils.

OK. I'll try that yogurt with added fiber that was mentioned to go with my bananas, and I can grab fiber one bars too. I don't usually have time for cereal. I'll look into grain breads again but they cost so much and go bad so fast.

Sigh. I'm so bad at food.

Buff_Man

Have a handful of nuts with each meal or as a snack 3x a day. Plain, unsalted , unsweetened. Broccoli is great fibre, have it with a baked potato with the skin on. Added fibre foods are ok but you should be able to get enough without them. Make sure all your carbs are wholewheat and also plenty of water! Blueberries are one of the most fibrous fruits, with some plain yoghurt, perfect!

kimny72

Terytha wrote: »

But I hate beans and don't know how to make oats or lentils.

OK. I'll try that yogurt with added fiber that was mentioned to go with my bananas, and I can grab fiber one bars too. I don't usually have time for cereal. I'll look into grain breads again but they cost so much and go bad so fast.

Sigh. I'm so bad at food.

I want to just give you a hug and tell you you'll figure it out. Because you will!

Oats are really easy, lentils I had a learning curve with. I was like 45 the first time I tried to cook lentils. Have you had beans in stuff - Like beans and rice, or beans in tacos, or white beans with veggies? Do you like baked beans? When I started eating them, I'd buy one can and then google "pinto bean recipes" or "cannelini bean recipes".

You could also start a thread in the Food forum like "What do you do with oats" and get lots of ideas

Hang in there...

Terytha

No nuts because allergies in the house. No (or extremely limited) strawberries or eggplant because allergies also.

I'll see about experimenting with other stuff later.

Beans are just gross. Blech. Like peas, all mushy.