Adequate fiber on low calorie diet

mpmartinoh
mpmartinoh Posts: 1 Member
in Food and Nutrition
I love tracking nutrients as well as calories on MFP and am dependably losing 1-1.25 lbs a week on a 1200 calorie diet. However I find it hard to hit 25 grams of fiber. Please advise!

Replies

  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Biggest fiber bang is going to be from things like whole grains, legumes, lentils, etc. Fruit and veg does have fiber, but in relatively small amounts compared to what I mentioned. Vegetable wise, cruciferous vegetables tend to have the most fiber. You can also supplement with psyllium husk (Metamucil).
  • AnnPT77
    AnnPT77 Posts: 35,148 Member
    Personally, I couldn't handle a 1200 calorie diet, but 1-1.25 pounds a week loss rate should be fine as long as you have, oh, maybe 25+ pounds left to lose, or more? I'm not trying to be a jerk in saying that, but getting adequate nutrition starts with not going super low calorie for one's situation.

    I like getting my nutrients from food rather than supplements, including my fiber. Veggies, fruits, and some grains are my main fiber sources. I tend to get 40+ grams daily, often 50+, but I'm in maintenance, lummesome veggies, so that's just where things fall.

    Specifically, now (and earlier, when losing weight), I make it a point to get a minimum of 5 x 80g servings of veggies/fruit daily, and shoot for 10+ when possible. That tends to take care of fiber, and if I vary the types and colors, it covers micronutrients pretty well, too.

    This past week, my larger specific-food fiber sources have been broccoli, cauliflower, ground flax seed (that I put in my daily oatmeal, another big source), berries (also put in the oatmeal), refried beans (low/no fat ones), crispy broad bean snacks, prunes, guavas . . . .

    If you're low-ish on fiber, don't suddenly increase by a lot. That can result in some digestive issues (gas, constipation, etc.). It's more conservative IMO to increase gradually, be sure to get enough fluids and fats alongside, to keep the digestive system working nicely.

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