How to get in your daily fiber?

roxielu0422

I'm supposed to get in at least 25g of fiber per day, according to my dr. How do you do that without the aid of a fiber supplement or Fiber One? I eat veggies and some fruit, whole grains etc., but it seems like I'm still lacking getting it all in.

Thoughts?

sleepyjen

I buy bread or cereal with a high fiber content and try to get at least 10g of fiber in the morning. Then it's just assorted veg/fruit/brown rice/popcorn for the rest. I often buy sandwich thins that have at least 5g so I get some at lunch, too.

mariluny

I would suggest making a more conscious effort and you should do it really easily without resorting to supplement. I struggled so much with it as well but now I reach the 25g and more without even trying.

Raspberry is the fruit with the most fiber. I buy them frozen I mix about half a cup of berries with about 1/4c of plain greek yogurt. I eat it for my morning snack. I have fruit with my breakfast every morning, either banana, berries, pears... as a rule of thumb, denser fruit have more fiber. Oranges have less than pear for example. So without knowing by heart all there fiber content of all fruit that can make grocery shopping easier.

Go for whole grain bread (not multi grain, there's a difference) and just look at the label, The bread I eat has 6g for 2 slices and regular white bread will have 1g maybe 2g most of the time. Switch white rice for brown rice, you double up the fiber amount, same goes for sweet potatoes instead of white potatoes.

You should give a try to oatmeal in the morning. old fashion oats have about 3g for 1/3 cup of dry oats. I eat them very often overnight with raspberry, blueberry and chia seed, it gives me 10g of fiber before 8am. Try to go for high in fiber cereal. I'm in Canada and the highest I could find were Special K (about 5g) and All Bran (Also about 5g)

You can "sneak" in fiber as well, chia seed in oatmeal, flaxseed in you smooties/yogurt/cereal.

Beans are high in fiber. Stir some in you chilli or in your soup. Find some recipes that fit your family taste.

Good luck

roxielu0422

Thank you!!!!

JoRocka

more veggies- fruits and things- easy peasy.

I do what mariluny does-
6-8 oz of plain greek yogurt (I use Cabot- low fat or 10% milk fat- whatever they have will dictate serving size)
2.5 oz raspberries
2.5 oz blackberries (I use frozen ones)
29 grams of vanilla whey protein

toss fruit in the microwave for 25-45 seconds depending on state of frozeneness
mix protein + yogurt while it's warming.

add fruit to yogurt- delicious- so delicious it shouldn't be legal. 240 calories- 42 grams of protein. NOMNOMNOMNOM