Taking in more fiber without a ton of calories

crjohnston12

Hello -
I am struggling to take in a high amount of fiber without going too far over on calories. I mean, 2 cups of steamed brocolli is only like 4 grams of fiber, and not many calories - but beans have a higher fiber count, also high in calories. My doctor says I need to take in 30+ grams every day (!!) and I just don't know how to make that work. I already take a chewable fiber supplement. Any food suggestions you may have would be very much appreciated.
Thanks : -)

kikicooks

After a quick glance at your diary for the last couple weeks, it looks like you should be eating more. Eat more and you will get more fiber. Beans, berries, whole grain breads & pastas, apples, avocados...

Gallowmere1984

Quest bars. Delicious, and more fiber than any food I've ever come across. Plenty of protein to boot.

JustineMarie21

Gnu Fiber bars, Fiber One bars, VitaTops.

kikicooks

Gnu Fiber bars, Fiber One bars, VitaTops.

Oooh yeah, I love Gnu bars and VitaTops!

Mokey41

Edited for bad reading skills. Carry on!

bluedevil005

Agreed with @kikicooks--it seems most days you're not even hitting 1000 calories just from food. And then you're exercising on top of that. I'm pretty sure you could afford to throw in some "high calorie" beans. And more vegetables/fruit.

There's also metamucil clear, which is low calorie fiber that dissolves in water--no taste and no flavor.

WBB55

Looking back thru my own diary, looks like my biggest bang for my fiber buck is my fiber one bars (140 cal and 9 g fiber) and my flax seeds (90 cal and 6 g fiber).

The original All Bran cereal is 80 calories and 10 g fiber (but has some sugar)

But I agree with the above, if you ate more than 1000 calories, it'd be easier to get your 30g of fiber.

LorinaLynn

Quest bars. Delicious, and more fiber than any food I've ever come across. Plenty of protein to boot.

I agree with Quest bars. They have twice the fiber of a Fiber One/Plus bar, without turning me into a cramped, bloated fart machine.

Jonesie1984

calories are extremely low. I would eat more food and I'm sure you can reach your fiber goals much easier. The bars are great but you need FOOD.

iamlaprell

Look into Chia Seeds. Also, I agree that fiber supplements like metamucal are a great option, I definitely feel better on days that I do take a fiber supplement. What about adding oatmeal as a breakfast, not bad on calories and great for fiber and very filling.

crjohnston12

Gnu Fiber bars, Fiber One bars, VitaTops.

Thanks for all the tips, I really appreciate it! I will look into the bars. I eat a Fiber One brownie every night for my treat, I eat double fiber bread, quinoa, steel cut oats...but nothing. I definitely can increase my veggie and fruit intake.

It's only this week where I've been taking in a lower amount of calories and I think it's because I actually feel full from only eating a little bit (a phenominon that has never happened to me before, LOL). I'm also freaked out about my protein intake because I read that one should only eat about have of their lean body mass number in protein - otherwise it can turn into sugars and carbs and be really bad for you. I'm not trying to cut out carbs altogether, but most of the food I want to eat is protein based. Perhaps I'm a little "stuck"? Not sure how to get unstuck!

Calliope610

My weekday breakfast consists of an Orowheat 100%Wheat Double Fiber english muffin (120cal/29C/2F/5P/8Fiber) with cream cheese or another spread. Afternoon snack is 1/2 muffin. That gives me a good head start on my daily fiber with 12gr Fiber and only 180 cals.

minizebu

Chia seeds are a good source of not only fiber, but protein and omega-3 fatty acids, as well.

Mix about 3 ounces of milk with 3 tablespoons of chia seeds, 1/2 teaspoon sugar (or whatever sweetener you desire) and 1/2 teaspoon vanilla and you've got yourself a chia seed pudding. (You need to initially mix it, and then let it sit a few minutes and then stir again. It takes several minutes for the seeds to begin gelling.)

Using non-fat milk and Bob's Red Mill chia seeds, the breakdown is: 266 calories, 22g carbohydrate, 14g fat, 13g protein and 15g fiber.

You can substitute any other liquid (water, juice, almond milk, etc.) for the milk and you can substitute other flavorings (pumpkin pie spice, cocoa powder - use your imagination) to devise your own chia seed pudding.

Edited to correct calorie count.

crjohnston12

Mix about 3 ounces of milk with 3 tablespoons of chia seeds, 1/2 teaspoon sugar (or whatever sweetener you desire) and 1/2 teaspoon vanilla and you've got yourself a chia seed pudding. (You need to initially mix it, and then let it sit a few minutes and then stir again. It takes several minutes for the seeds to begin gelling.)

Very interesting...I am going to have to give that a try. THANKS!

badmojo108

Blackberries are my go to when my fiber is low for the day.

kikicooks

I'm also freaked out about my protein intake because I read that one should only eat about have of their lean body mass number in protein - otherwise it can turn into sugars and carbs and be really bad for you. I'm not trying to cut out carbs altogether, but most of the food I want to eat is protein based. Perhaps I'm a little "stuck"? Not sure how to get unstuck!

Um, where did you read this about protein? I've never heard that, it sounds a little weird. Most people will say to eat MORE protein than MFP recommends. A common recommendation is at least 1 g per pound of lean body mass, especially if you weightlift. I am no doctor or scientist but from all the reading I've done on nutrition, that stuff about too much protein turing into sugars and carbs just seems crazy. I think the only time too much protein is an issue is for people who have an existing kidney problem.

magerum

Fiber one cereal. Original, Honey Squares, or Chocolate squares... Low cal and all fiber

nataliescalories

I'm also freaked out about my protein intake because I read that one should only eat about have of their lean body mass number in protein - otherwise it can turn into sugars and carbs and be really bad for you. I'm not trying to cut out carbs altogether, but most of the food I want to eat is protein based. Perhaps I'm a little "stuck"? Not sure how to get unstuck!

Um, where did you read this about protein? I've never heard that, it sounds a little weird. Most people will say to eat MORE protein than MFP recommends. A common recommendation is at least 1 g per pound of lean body mass, especially if you weightlift. I am no doctor or scientist but from all the reading I've done on nutrition, that stuff about too much protein turing into sugars and carbs just seems crazy. I think the only time too much protein is an issue is for people who have an existing kidney problem.

Agreed. You should, barring any medical problems, be eating more than half of your LBM in protein. Check out this article:http://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/ (lots of research behind it--citations included). .64 to .82 grams per pound of LBM is good and going over is really not a problem at all.

The highest source of fiber I've found, for the lowest calories, is GG Scandinavian Bran Crispbread (Ingredients: Unprocessed wheat bran, rye flour, salt (salt content 0.4%). 12 calories a slice for 5g of fiber. http://www.amazon.com/GG-Scandinavian-Crispbread-3-5-Ounce-Packages/dp/B003G1ZRTY.

I'll occasionally crumble a cracker on a salad. They definitely don't taste awesome by themselves.

yummymummy65

Quest bars. Delicious, and more fiber than any food I've ever come across. Plenty of protein to boot.

I agree with Quest bars. They have twice the fiber of a Fiber One/Plus bar, without turning me into a cramped, bloated fart machine.

Funny but soooo true!!!

Aarjono

I like original Fiber One cereal, and mission carb balance whole wheat tortillas, double fiber whole wheat bread. Just some ideas.

Onlyyoucanbeyou

Haha. I don't eat wheat, legumes, (and I haven't had any veggies yet today :0) and I've had, what, 37 grams of fiber so far? Yeah.

Basically, I had a bottle of chia seed kombucha first thing in the morning. Already 8 grams of fiber. In fact, if you don't like kombucha, just have chia seeds alone! I also had a fair bit of extra dark chocolate, totaling up to 4-5 grams. I had a few TBL of coconut butter, which is 5 grams of fiber per 2 tablespoons. Fruit may not seem 'high' in fiber, but after 2 or 3 pieces you get a good 6 grams (2 a piece). Also, of course, I have had a couple bowls or oatmeal---5 grams of fiber a bowel!
Also had a home made very healthy muffin with about 3 grams per muffin. And, I have to admit, I just had a 3RD bowl of oatmeal--love it!

If it was a good day (and I am making this my LAST "bad" day), I would gather roughly 10 more grams from some lovely vegetables!

Good Luck

darthjen

CALORIES/FIBER
1 tbsp Jane's Smucker's - Sugar Free Concord Grape Jelly 10/3
2 tbsp Flax Meal 50/5
1 cup Raspberries 64/8
1 Red Bell Pepper 37/4
1/2 cup Sweet Peas 50/3
1 cup Carrots 53/3
130 g Black Soy Beans 60/4
1/2 cup Black Beans 90/6
1 cup Blueberries 80/4
1 slice Ezekial Bread - 7 Sprouted Grains Bread 80/3
1/2 cup Chickpeas 120/5
1 medium Sweet Potato 103/4
1 medium Banana 105/3
1 cup Multigrain Cheerios 110/3
58 g Hass Avocado 96/4
1 medium Apple 72/3
1/4 cup dry Steel Cut Oats 150/5

Aarjono

CALORIES/FIBER
1 tbsp Jane's Smucker's - Sugar Free Concord Grape Jelly 10/3
2 tbsp Flax Meal 50/5
1 cup Raspberries 64/8
1 Red Bell Pepper 37/4
1/2 cup Sweet Peas 50/3
1 cup Carrots 53/3
130 g Black Soy Beans 60/4
1/2 cup Black Beans 90/6
1 cup Blueberries 80/4
1 slice Ezekial Bread - 7 Sprouted Grains Bread 80/3
1/2 cup Chickpeas 120/5
1 medium Sweet Potato 103/4
1 medium Banana 105/3
1 cup Multigrain Cheerios 110/3
58 g Hass Avocado 96/4
1 medium Apple 72/3
1/4 cup dry Steel Cut Oats 150/5

Thanks for this!

barebon

I eat bran flakes cereal dry for snacking or breakfast with milk. I am addicted to Cream of wheat I have been eating it with milk for breakfast with some cinnamon in it. It's about 210 calories so I usually pair it with something at breakfast. It's higher in sodium but great source of iron, dietary fiber, and calcium with the milk. It also helps keep me full until lunch.

berthabunny

Chia seeds are a good source of not only fiber, but protein and omega-3 fatty acids, as well.

Mix about 3 ounces of milk with 3 tablespoons of chia seeds, 1/2 teaspoon sugar (or whatever sweetener you desire) and 1/2 teaspoon vanilla and you've got yourself a chia seed pudding. (You need to initially mix it, and then let it sit a few minutes and then stir again. It takes several minutes for the seeds to begin gelling.)

Using non-fat milk and Bob's Red Mill chia seeds, the breakdown is: 266 calories, 22g carbohydrate, 14g fat, 13g protein and 15g fiber.

You can substitute any other liquid (water, juice, almond milk, etc.) for the milk and you can substitute other flavorings (pumpkin pie spice, cocoa powder - use your imagination) to devise your own chia seed pudding.

Edited to correct calorie count.

This is pretty good. you can also add hemp for more fiber and protein (but not too much, it won't taste good). Also, if you aren't a huge chia seed taste fan, try almond flavoring instead of/on top of vanilla, it helps mask the taste.

ldrosophila

If you eat 5 servings of vegetables a day that would be almost your full days worth of fiber. Then you could supplement it with fruit, legumes, whole grains, and seeds.

ldrosophila

I was looking around at some more vegetables that are higher in fiber. It's caloric dense but a medium potato has 5g of fiber. A cup of jicima has 6g. A cup of summer squash has 5g. A cup of green bell peppers has 3g. A cup of cauliflower has 3g. I'd load up on beans and legumes too they pack such a great fiber punch. This has been a good post though I've realized that some of my veggie choices arent the highest.

Some more to add.. artichoke 10g, peas 8gm, turnips 5g, sweet corn 4g, brussel sprouts 4g, Now the mayo clinic is saying a cup of boiled broccoli has 5g, but when I looked on the Self nutrition data site it agreed with what you had found.

bearii

1/3 cup of All Bran Buds = 13g of Fiber. Throw in a few blueberries and a little water, makes a perfect way to start your day with half your fiber needs filled already. Very filling and stays with you throughout the morning.

Brad805

Metamusil. Sugar free is low cal and easy to add to any drink. I am also trying for around 35g/d and it is not incredibly easy with the current cal targets.

crjohnston12

Also, of course, I have had a couple bowls or oatmeal---5 grams of fiber a bowel!

Good Luck

HAHA...you said bowel...vs. bowl. Makes me want to eat oatmeal : -) Great tips, thanks!