Fiber Intake

MasonSemmy

Hey y’all, just started tracking what I eat while I’m bulking but having a hard time getting enough fiber.. Is there anything y’all recommend to bring that up?

hesn92

beans, and eating plenty of veg and fruits

AnnPT77

Veggies, fruits, whole grains, beans especially. If you increase fiber-containing foods, do so gradually. Alongside, be sure to get adequate fats and hydration. Increasing too fast, or without a good overall nutrition context, can lead to gassiness, constipation, or other undesirable effects. If you have a very low fiber diet to start, expect an adaptation period, where you may have (less severe) changes in gassiness or bowel habits.

It can take a couple of weeks for the gut microbiome to adapt to this kind of change, even if introduced somewhat gradually, but the long term results should be positive. Eating probiotic foods alongside (like live-culture yogurt, kombucha, miso, raw sauekraut/kim chi, etc.) or taking a good probiotic supplement, or using a enzyme product like Beano, may help, if you have temporary issues.

I'm a non-large person (5'5", mid-120s pounds), routinely eating 45-60g fiber daily. Once adapted, it's not a problem, can be a good thing.

cwolfman13

The biggest bang for your buck is going to be things like legumes, lentils, and whole grains like oats and then seeds and various vegetables and fruits. Some vegetables and fruits have more fiber than others...veggie wise, things like peas and cruciferous vegetables tend to have the highest content. You could also supplement with something like psyllium powder (Metamucil).

It can actually be kind of hard when you're bulking because fiber (at least for myself) fills my stomach and you need so much more food when bulking.

claireychn074

Some protein bars also have a decent amount of fibre in them for what is basically an artificial chocolate bar (Fulfil and Grenade), and I’ve noticed that not all database entries list the right amount of fibre. Some of the fruit and veg listings I’ve used in the past didn’t include any fibre, but I know they have a decent amount. So you might be getting more than you think.

ciaoder

@MasonSemmy

Proats!

What kind of surplus are you targeting and how well are you tolerating it?

AnnPT77

By the way, as an afterthought, what's your fiber goal? If MFP increases the fiber goal because you're at bulking calories, it may be recommending more than you strictly need. Your profile says you're male, so 30 grams or so daily should be OK IMO, maybe closer to 40 better, but more than that can be fine. (I obviously per my PP eat much more than that despite being smaller and 100% more female, but I'm admittedly eccentric that way. Most mainstream sources say 25 or so is fine for women.)

Regardless, if increasing from where you are, work up to it gradually.

lemurcat2

I generally get lots of fiber from a variety of sources (including fruit and veg especially and to some degree nuts and seeds and whole grains), but my number one fiber source and the food that ensures I will be way over the fiber goal any time I consume it is beans.