Fiber rich foods?

CharMaroc
CharMaroc Posts: 41 Member
in Food and Nutrition
Hi everyone. I'm not eating enough Fiber so I wanted to ask you guys what are some everyday foods that I can eat more of to up my fiber intake?

Replies

  • CharMaroc
    CharMaroc Posts: 41 Member
    anyone?
  • 2FatToRun
    2FatToRun Posts: 810 Member
    Broccoli
    Peas
    Lima Beans
    Apples with skin
    Pears
    Blueberries
    Strawberry
    Orange
    Banana
    Apricot
    Figs
    Raisins
    Quinoa
    Brown Rice
    all Beans
    all Nuts
    Potato with skin
    Corn
    carrots
    Whole grain products like bread and oatmeal
    all berries
    spinach
    greens
    kale
    dark chocolate
  • bethlaf
    bethlaf Posts: 954 Member
    POPCORN!!
    Flax.
  • Laurelthequeen
    Laurelthequeen Posts: 78
    Broccoli, cabbage, celery, kale.

    Otherwise, whole grains are pretty high fiber as well as flax, coconut, and hazelnuts.
  • squeakyfish
    squeakyfish Posts: 109 Member
    Lentils are really high in fiber and they cook up pretty fast. Popcorn too. Just about any vegetable or fruit. I try to stick with whole foods for most of my fiber. Many of the fiber-enriched foods pump up their numbers with inulin and it's unknown if this has any benefit at all (as opposed to the kind found in whole foods).
  • Louise1247
    Louise1247 Posts: 670 Member
    Check out my diary today's x
  • aikasm
    aikasm Posts: 63
    OATMEAL :D
  • FredDoyle
    FredDoyle Posts: 2,272 Member
    OATMEAL :D
    With extra oat bran added. :)
    ...and one of my faves...dates.
  • Calliope610
    Calliope610 Posts: 3,783 Member
    Beans, Kidney beans, chick peas, black beans - I usually throw 1/2 - 1 cup into my salads to add fiber and make a more filling salad.
  • Lesley2901
    Lesley2901 Posts: 372 Member
    I usually meet or go over my fibre goal. My diary is open if you want to get some ideas.
  • Laurelthequeen
    Laurelthequeen Posts: 78
    Lentils are really high in fiber and they cook up pretty fast. Popcorn too. Just about any vegetable or fruit. I try to stick with whole foods for most of my fiber. Many of the fiber-enriched foods pump up their numbers with inulin and it's unknown if this has any benefit at all (as opposed to the kind found in whole foods).

    I recently tried making tacos out of lentils (instead of ground turkey or beef) and it's really good! You can tell they're not meat, but if you season them with taco seasoning, you don't find yourself missing the meat at all!
  • gombolyu
    gombolyu Posts: 136 Member
    Eggplant with the skin on. But my favorite is psyllium. Looks like shredded coconut, doesn't taste much. 80% is fiber, low in cals. Absorbs a lot of water so it is an interesting ingredient in smoothies and cakes.:)
  • misstflowers
    misstflowers Posts: 5 Member
    i've recently found out that Chia seeds are high in fiber as well.
    Nutrient Facts
    Serving Size: 1 Tbsp (13g)
    Calories 60.00
    Calories from Fat 40.00
    Total Fat 4.50 g
    Potassium 10.00 mg
    Total Carbohydrate 5.00 g
    Dietary Fiber 5.00 g
    Protein 3.00 g
    Phosphorus 12.00 mg
    Calcium 6.00 %
    Iron 4.00 %
    * Percent Daily Values (DV) are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
    Ingredients:
    Whole Chia Seed contains 2282 mg of Omega 3 and contains 752 mg of Omega 6.

    Sometimes i will also add benefiber (or the generic brand) to soups, oatmeal, cereals, coffee, etc to up my fiber intake as well.
  • squeakyfish
    squeakyfish Posts: 109 Member


    I recently tried making tacos out of lentils (instead of ground turkey or beef) and it's really good! You can tell they're not meat, but if you season them with taco seasoning, you don't find yourself missing the meat at all!
    Excellent idea - I'm going to try this!
  • FluffyMcNutter
    FluffyMcNutter Posts: 68
    Kinda shocked no one's mentioned avocado.
  • carolemorden9
    carolemorden9 Posts: 284 Member
    I like Fiber One 90 Calorie brownies that each have 5g of fiber.
  • tvanhooser
    tvanhooser Posts: 326 Member
    Here's my go-to list....not all of them have to be your style, but there's got to be a few here that could help:
    http://www.mayoclinic.com/health/high-fiber-foods/NU00582/

    Also, I start my day with a Fiber One bar or cereal or a Kashi GoLean cereal....that really helps. That and using whole wheat (read the ingredient list for 100% whole wheat NOT enriched whole wheat) breads, pastas, hamburger buns, tortillas/wraps whenever you can. Alot of the good breads can seem spendy, but look around cause I can get Cascade Pride 100% Stoneground Whole Wheat bread at WINCO for $1.57, alot cheaper than even most of the so called "cheap" breads and alot healthier. They have whole wheat hamburger buns for around the same amount too. Hope that helps. :o)
  • thefewsteps
    thefewsteps Posts: 201 Member
    I have a pretty good digestive system but pinto beans really get things going! One serving of goya's dry beans has 60 calories and 14g fiber!

    Beans in general are pretty high -- as well as lentils, split peas, wheat bran, brussel sprouts, asparagus (really any veggie/fruit), unsweetened cocoa, nuts, flaxseed, chia seed, nutritional yeast, sweet potato.
  • CharMaroc
    CharMaroc Posts: 41 Member
    Thank you all!
  • pmastro724
    pmastro724 Posts: 122 Member
    Some posted this a while ago - (total fiber grams in parenthesis)

    Fresh & Dried Fruits:

    Apples with skin 1 medium (5.0)
    Apricot 3 medium (1.0)
    Apricots, dried 4 pieces (2.9)
    Banana 1 medium (3.9 )
    Blueberries 1 cup (4.2 )
    Cantaloupe, cubes 1 cup (1.3)
    Figs, dried 2 medium (3.7 )
    Grapefruit 1/2 medium (3.1)
    Orange, navel 1 medium (3.4)
    Peach 1 medium (2.0 )
    Peaches, dried 3 pieces (3.2 )
    Pear 1 medium (5.1)
    Plum 1 medium (1.1 )
    Raisins 1.5 oz box (1.6 )
    Raspberries 1 cup (6.4)
    Strawberries 1 cup (4.4 )

    Grains, Beans, Nuts & Seeds:

    Almonds 1 oz (4.2 )
    Black beans, cooked 1 cup (13.9)
    Bran cereal 1 cup (19.9 )
    Bread, whole wheat 1 slice (2.0 )
    Brown rice, dry 1 cup (7.9)
    Cashews 1 oz (1.0)
    Flax seeds 3 Tbsp. (6.9)
    Garbanzo beans, cooked 1 cup (5.8)
    Kidney beans, cooked 1 cup (11.6)
    Lentils, red cooked 1 cup (13.6)
    Lima beans, cooked 1 cup (8.6)
    Oats, rolled dry 1 cup (12.0)
    Quinoa (seeds) dry 1/4 cup (6.2)
    Quinoa, cooked 1 cup (8.4 )
    Pasta, whole wheat 1 cup (6.3 )
    Peanuts 1 oz (2.3)
    Pistachio nuts 1 oz (3.1)
    Pumpkin seeds 1/4 cup (4.1)
    Soybeans, cooked 1 cup (8.6 )
    Sunflower seeds 1/4 cup (3.0)
    Walnuts 1 oz (3.1 )

    Vegetables:

    Avocado (fruit) 1 medium (11.8)
    Beets, cooked 1 cup (2.8)
    Beet greens 1 cup (4.2)
    Bok choy, cooked 1 cup (2.8)
    Broccoli, cooked 1 cup (4.5)
    Brussels sprouts, cooked 1 cup (3.6)
    Cabbage, cooked 1 cup (4.2)
    Carrot 1 medium (2.6)
    Carrot, cooked 1 cup (5.2)
    Cauliflower, cooked 1 cup (3.4)
    Cole slaw 1 cup (4.0)
    Collard greens, cooked 1 cup (2.6)
    Corn, sweet 1 cup (4.6)
    Green beans 1 cup (4.0)
    Celery 1 stalk (1.1)
    Kale, cooked 1 cup (7.2)
    Onions, raw 1 cup (2.9)
    Peas, cooked 1 cup (8.8)
    Peppers, sweet 1 cup (2.6)
    Pop corn, air-popped 3 cups (3.6)
    Potato, baked w/ skin 1 medium (4.8)
    Spinach, cooked 1 cup (4.3)
    Summer squash, cooked 1 cup (2.5)
    Sweet potato, cooked 1 medium (4.9)
    Swiss chard, cooked 1 cup (3.7)
    Tomato 1 medium (1.0)
    Winter squash, cooked 1 cup (6.2)
    Zucchini, cooked 1 cup (2.6)
  • TeaBea
    TeaBea Posts: 14,517 Member
    Be careful not to add too much fiber at once .... step up gradually.

    There are 2 types of fiber .... some people have "issues" with one more than the other. Knowing the classifications will help if you have any distress.

    Soluble fiber: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots.

    Insoluble fiber: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins
  • LidijaR
    LidijaR Posts: 11 Member
    barley, linseeds ..

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