How to Get More Natural Fiber

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  • SibylDiane
    SibylDiane Posts: 177 Member
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    Just one thing I thought I would throw in -- the fiber recommendation varies depending on how many calories you are eating. If you are eating fewer calories, you need fewer grams of fiber. The suggested intake is 14 g of fiber per 1000 calories. You may know this already, I can't really tell, so forgive me if I am boring you with this! But a lot of websites just give the standard fiber numbers without stating they are derived based on the assumption that people are eating the standard recommended amount of calories.
    I usually aim for about 1500 calories a day, so my recommended fiber intake is a minimum of 21 g. If you are eating under about 2700 calories per day, you may not need as much fiber as the "one size fits all" fiber page is telling you that you need. Not that there is anything wrong with eating lots of fiber, of course!
  • evileen99
    evileen99 Posts: 1,564 Member
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    beans and lentils have a lot of fiber, as do berries.

    I add one Tb of chia seeds to my morning oatmeal for a fiber boost--3 gms of fiber (and a touch of protein and Omega 3's) for 35 calories.

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