Fiber intake

blackwelltwo

For years I wasn’t worried about fiber in my diet but lately I’ve been trying to eat more. I have added navel oranges, grapefruits, prunes, and walnuts. What else should I do to get it above 30 grams per day. I think 40 to 50 grams should be my new goal? Any ideas. Thanks

AnnPT77

That's higher than most mainstream nutritional authorities say is the reasonable minimum for men . . . I think USDA says 30g for men?

I usually eat 40-50g, though, without really paying attention to it (as a woman, BTW - the usual minimum for us is 25g).

Key contributor to that: I make it a point to get at least 5 x 80g servings of veggies/fruits daily, and shoot for 10+. Usually I hit the 10+ servings, or at least come close. 800g of veggies/fruit tends to bring a lot of fiber along for the ride, not to mention micronutrients. Lummesome veggies and fruits.

DancingMoosie

Eat more veggies and replace refined carbs with a high fiber option. Ex: I eat joseph's pita bread instead of bread or tortillas and it has 6g protein and 4g fiber.

LifeChangz

include/eat the whole freggies insead of juiced and also the skins of potatoes, carrots, etc..., also the white stringy stuff on citrus and bananas, use barley in soups/stews... just a few ideas to explore

perryc05

Psyllium husks are a good fiber booster you can add to food or drinks. Pretty cheap too. Old fashoined bran is always an option. Chicory Root fibre is an additional option you can sometimes find as a supplement.

lynn_glenmont

blackwelltwo wrote: »

For years I wasn’t worried about fiber in my diet but lately I’ve been trying to eat more. I have added navel oranges, grapefruits, prunes, and walnuts. What else should I do to get it above 30 grams per day. I think 40 to 50 grams should be my new goal? Any ideas. Thanks

Whatever whole grains, legumes, fruits, veggies, nuts, and seeds you enjoy -- basically any plant food that is still "whole," that is, hasn't been processed in a way to strip out the fiber, so a piece of fruit, not fruit juice.

You might want to step up your fiber goal gradually, not add 10 or 20 grams a day in one step. Some people (not everyone) experience unpleasant digestive side effects from sudden sharp increases, such as constipation or flatulence.

Rather than using the one-size-fits-all goal of 30 grams a day for men, you might want to consider the USDA recommendation of 14 g of fiber per 1,000 kcal of food you eat. So if you're a young, tall, active man who is bulking, maintaining, or even losing weight at a moderate pace, you may be right in thinking you need more than 30 g of fiber.