More Fibre - can anyone help?
phiddy23
Posts: 103
Hi, Just taking a look at my macros generally, it seems that I'm not getting as much fibre as I would like. My diary is public, anyone care to take a look and make some recommendations? It's probably just going to come from little things that I can substitute here and there, but as it stands I know I am eating pretty well (today - sept 10th - is the best day to look at as an example of how I generally eat), carbs could be lower but I really want to get the fibre up and the sugar down.
Thanks!
Thanks!
0
Replies
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Hi, Just taking a look at my macros generally, it seems that I'm not getting as much fibre as I would like. My diary is public, anyone care to take a look and make some recommendations? It's probably just going to come from little things that I can substitute here and there, but as it stands I know I am eating pretty well (today - sept 10th - is the best day to look at as an example of how I generally eat), carbs could be lower but I really want to get the fibre up and the sugar down.
Thanks!
Tons of greens.. Lotsa fiber.
Whole grains.. Lotsa fiber.0 -
Hi, Just taking a look at my macros generally, it seems that I'm not getting as much fibre as I would like. My diary is public, anyone care to take a look and make some recommendations? It's probably just going to come from little things that I can substitute here and there, but as it stands I know I am eating pretty well (today - sept 10th - is the best day to look at as an example of how I generally eat), carbs could be lower but I really want to get the fibre up and the sugar down.
Thanks!
Tons of greens.. Lotsa fiber.
Whole grains.. Lotsa fiber.
Any examples? I already eat a lot of green veg and when I eat grains I always have whole grains.0 -
Sprouted grain breads are quite high in fibre. I like the ones that contain flax.
Also, eating green veggies such as green beans is helpful. I also find eating dried fruit like mangos and cherries add fibre to my diet.0 -
Lentils, black beans, pinto beans, white beans; beans beans beans! I find it very hard to get enough fiber without eating beans regularly. Avocados help too and I love them anyway0
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Beans have tons of fiber or you could supliment with an over the counter fiber...i think its fiber choice has some good chewables.0
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I add all-bran buds to cereal, yogurt and smoothies - great fiber, and I love the extra crunch (I even add it to ice cream!)0
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veggies that steam in the bag0
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Add chia seeds and ground flax into your food. It'll bump it WAY up.0
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Hi, Just taking a look at my macros generally, it seems that I'm not getting as much fibre as I would like. My diary is public, anyone care to take a look and make some recommendations? It's probably just going to come from little things that I can substitute here and there, but as it stands I know I am eating pretty well (today - sept 10th - is the best day to look at as an example of how I generally eat), carbs could be lower but I really want to get the fibre up and the sugar down.
Thanks!
Fiber one works for me...unfortunately. Metamucil perhaps will help?0 -
You could always just see if adding a high fiber cereal to your breakfast (either with milk or in yogurt maybe) helps. Kashi GoLean, Fiber One, etc. have tons of fiber and taste pretty good.0
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Yep. Metamucil will fit that bill...0
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add psyllium husk to smoothies or oatmeal.... 2 tbsp is only 35 cals and 9g fiber0
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I like Benefiber. I use the bulk powder at home and the individual packets at work.0
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Berries. Raspberries and blackberries are a fantastic source of fiber. Make a smoothie with them. My smoothie has 16 grams of fiber:
1/2 cup raspberries
1/2 cup blackberries
1 cup blueberries
1 banana
1 T Peanut Butter & Co. Dark Chocolate Dreams (though you can use sugar, honey, Splenda, regular PB or nothing at all)
Ice
Topped with light whipped cream0 -
I find that high bran cereals for breakfast keep me filled up till lunch and provide the fibre.0
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take a look at my diary. i routinely hit around 35-40 grams of fiber a day. ignore the weekends, as i tend to derail. it seems i pick up a bit of fiber everywhere. today would be a good day to look at, but i haven't finished the day yet.0
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Home popped pop corn. Great low calorie and surprisingly filling snack due to all the fiber! Love it! X0
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KALE. that stuff will make you poop so much!0
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I don't see very many vegetables and fruit. That's your problem. Those are going to be your sources of fiber. whole grains too. I also see you are eating yogurt and almonds, not really the best sources of fiber. Try replacing those with some fresh fruit or something. I also see lots of chicken, eggs, tuna....zero fiber. I also noticed you're going over on fat?
Don't mess with fiber supplements, you're better off eating more veg and fruit.0 -
Adding wheat bran to your yogurt can help.
I have added quest bars to my diet, they have 17 gms of fiber :noway:0
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