looking for people who eat 30+ g fiber/day

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Replies

  • silverinc13
    silverinc13 Posts: 216 Member
    I'm always above 30, usually closer to 40, sometimes in the 50's! Lots of veggies and fruits and try adding whole grains - not brown rice and bread but things like barley and bulgar and farro - they really pack it in! Don't jip yourself with those prefab bars if you don't have to. Try for the all natural things!
  • summery79
    summery79 Posts: 116 Member
    I set my goal to 40, mostly to help a family member who was dealing with chronic constipation. I needed to learn the good fiber foods in order to up our household fiber intake. I don't always make it to 40, but I can usually hit close. I think today was an exceptionally fibrous day. lol I have an open diary, so feel free to look through.

    I remember the frozen raspberries from Trader Joes have some crazy fiber. Fiber One products are great too, if you are OK w/more highly processed foods.
  • jasonpclement
    jasonpclement Posts: 146 Member
    you should be able to get your fiber without beans. Sometimes when you log certain veggies they don't have the information accurate. For instance they might not add the fiber to the item here on my fitness pal.

    That said, I usually have 2 servings of oatmeal, 2 servings of veggies, and maybe a peice of fruit every day. Hitting the 30 mark just seems to happen without trying. Sometimes as high as 50.
  • rml_16
    rml_16 Posts: 16,414 Member
    One of the biggest challenges for me is figuring out how to get more fiber in my meals. I already eat whole grain everything and tons of fruits and veg, and there are only so many servings of beans I can take in a day. I'd love to get some ideas and inspiration by being able to look at the diaries of some people who regularly consume at least 30 grams of fiber a day. Is there anyone out there willing to let me take a peek? :flowerforyou:
    Berries.

    I have a fruit smoothie every night that's 16 grams of fiber:

    1 cup blueberries
    1/2 cup each blackberries and raspberries
    1 banana
    1 T PB & Co. Dark Chocolate Dreams
    Ice
  • raybeast
    raybeast Posts: 2
    I usually get 40 grams or more a day easily. You should get Nature's Own Double Fiber Wheat Bread. Each slice contains less than 1 gram of sugar and 5 grams per slice. I also found a wrap at Wal-Mart (Flatout Flatbread Light Original) that contains 9 grams of fiber per wrap with NO sugar.

    Also, you should take a fiber supplement with each meal if you don't have a high fiber food with each meal. I usually mix a sugar free fiber powder in any water or drink I have.

    1 to 2 ounces of peanuts a day are a definite help. Try to keep the sugar as low as possible. Spikes in blood sugar makes your body more inclined to store fat instead of burn fat.
  • katy_trail
    katy_trail Posts: 1,992 Member
    I'm always above 30, usually closer to 40, sometimes in the 50's! Lots of veggies and fruits and try adding whole grains - not brown rice and bread but things like barley and bulgar and farro - they really pack it in! Don't jip yourself with those prefab bars if you don't have to. Try for the all natural things!

    love barley great for breakfast or soup

    i don't eat as much fiber as I used to. my focus is on protein.
    but i spent years learning about it, and getting enough was my main focus,
    so i could answer lots of questions regarding fiber.
  • katy_trail
    katy_trail Posts: 1,992 Member
    I usually get 40 grams or more a day easily. You should get Nature's Own Double Fiber Wheat Bread. Each slice contains less than 1 gram of sugar and 5 grams per slice. I also found a wrap at Wal-Mart (Flatout Flatbread Light Original) that contains 9 grams of fiber per wrap with NO sugar.

    Also, you should take a fiber supplement with each meal if you don't have a high fiber food with each meal. I usually mix a sugar free fiber powder in any water or drink I have.

    1 to 2 ounces of peanuts a day are a definite help. Try to keep the sugar as low as possible. Spikes in blood sugar makes your body more inclined to store fat instead of burn fat.
    ''

    none of this is necessary and the extra fiber breads are always super expensive.
    rolled oats are cheaper and cook in just a few mins.
    many other cheap sources of fiber from real food.
    too much fiber from something that isn't food, will give you bad side effects.
    not to mention kill your wallet.
  • YoungDoc2B
    YoungDoc2B Posts: 1,593 Member
    made it to over 50 the other day, it's really not that hard if you're eating a diet full of vegetables and healthy grains. The protein bars I use are also very fiber heavy.
  • RM10003
    RM10003 Posts: 316 Member
    You're welcome to take a look at my diary--I usually hit around 40g without any bars, supplements, added fiber foods, etc. Personally I have found that going much over 50g creates some issues the next day, even though I also drink a ton of water, so I try to stick in the 35-45 range.
  • ahamm002
    ahamm002 Posts: 1,690 Member
    I always get a minimum of 28 grams. It's very easy with lots of fruits, veggies, and legumes. I don't have tons of grains, but they are also decent sources (but usually high calories). I sort of wonder about getting your fiber non-natural sources. The main reason for fiber is heart health, not just digestive health. Does it work just as well when taken as a supplement? Who knows?

    Regardless, if you make the effort get all your fiber from natural sources while also managing your macros, then you're most likely going to be eating an healthy overall diet. Veggies and fruits have lots of other health benefits in addition to the fiber! If you supplement your diet and eat junk you'll probably do fine in the short term . . . but you could be doing yourself a disservice in the long run.
  • totalsham
    totalsham Posts: 217 Member
    30 grams of fiber is not a lot.... in fact its too little. i do 60 to 100g a day.

    1 pear is 5g, an apple/banana/grapefruit is 3g... a small bag of baby carrots is 10g's.

    really easy to eat right, get a ton of fiber and not have to supplement for it.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    I am one of those people.

    Also, important to note that you can have too much fibre also. (not just bad for flatulence :tongue:) Nutrient absorbtion can be hindered. I believe the upper range should be around 60g but it will depend on total cals and food volume also.
  • SideSteel
    SideSteel Posts: 11,068 Member
    I am one of those people.

    Also, important to note that you can have too much fibre also. (not just bad for flatulence :tongue:) Nutrient absorbtion can be hindered. I believe the upper range should be around 60g but it will depend on total cals and food volume also.

    OP specifically was looking for people. I am not yet convinced that you aren't a robot or cyborg of some sort.
  • magerum
    magerum Posts: 12,589 Member
    I regularly get over 50 g per day ( last 4 days have been vacation, not great examples). Vegetables & Fiber One cereals is where most of mine comes from
  • ambermac6976
    ambermac6976 Posts: 1
    Have you thought of taking benifiber? It is tasteless and you can add it to any drink or even your morning coffee and it will boost your fiber for the day. You can take as much or as little as you need for your daily intake. :)
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    I am one of those people.

    Also, important to note that you can have too much fibre also. (not just bad for flatulence :tongue:) Nutrient absorbtion can be hindered. I believe the upper range should be around 60g but it will depend on total cals and food volume also.

    OP specifically was looking for people. I am not yet convinced that you aren't a robot or cyborg of some sort.

    :laugh:

    Sending this to my GF to explain the stinkyness :tongue:

    fibre.JPG
  • gregpack
    gregpack Posts: 426 Member
    I eat fiber one cereal almost daily- the one that looks like rabbit food. 1 cup=120 calories=28 gs of fiber. Best bang for the fiber buck.
  • AlchemyOfTheBlackSunCult
    AlchemyOfTheBlackSunCult Posts: 58
    I usually eat ~75 grams of fiber, which is far too much. I have an insanely strong appetite, and a high daily caloric goal, so fiber adds up extremely fast. If I hit my macros and I am still hungry (most days) I eat a lot of veggies which usually puts me over my daily fiber goal (55) by a lot.

    If you have trouble getting fiber in I recommend fiber 1 cereal, caramel delight is amazing, and also BSN syntha-6 protein powder is extremely good tasting, and has 6 grams of fiber per serving
  • thistimewillbedifferent
    thistimewillbedifferent Posts: 217 Member
    Wow, I'm loving the great ideas -- that smoothie sounds fantastic. I really appreciate everyone who took the time to write with suggestions. I do in fact try to avoid processed foods as much as possible (with the exception of occasional derailments, cough cough), and I'd definitely prefer to get my fiber from food than from supplements. There are some terrific suggestions in this thread, and I'm excited about seeing what my results are next week after I do some grocery shopping and start incorporating some of them.
  • stefa711
    stefa711 Posts: 196 Member
    I get up to 60 grams of fiber per day. Friend request me and you can ckeck out my diary. Pay no attention to this past weekend (Friday)... I didn't log accurately that day.

    ETA: Friday is inaccurate.
  • Foodie711711
    Foodie711711 Posts: 137 Member
    eat quest bars. get 20g of protein and at least 17g of fiber in each. currently eating the cinnamon roll kind
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  • sawiemken
    sawiemken Posts: 39 Member
    I do a lot of fiber one products and check out sweet potatoes and celery I think they both have a lot of fiber. I'm almost sure someone once told me to know about fiber if you freeze it and it still looks basically the same it has a high content of fiber. (fruit and veggies, not processed foods or meats).

    The fiber one chocolate cereal hits the spot when i want a candy bar or junk food.
  • imtrinat
    imtrinat Posts: 153 Member
    I eat a lot of fiber other than just from my fruits/veggies. Quest bars, Benefiber in my protein shakes, and Kellogg's Fiber Plus bars(120 cals, 9 grams fiber) are all my go-tos.
  • GKoz004
    GKoz004 Posts: 87
    One time I ate like 8 quest bars in a day and it felt like birthing an Alien... honestly, I rather just eat yogurt and cottage cheese. I haven't found fiber intrinsically better than just getting healthy bacteria and foods with digestive enzymes like bananas.
    ahahaha I've had a similar experience with the Fiber One brownies. They were so good but then I realized...FIBER One. That on top of my pretty fiber-rich diet was a big whoopsies.
  • Brandilynnrose
    Brandilynnrose Posts: 121
    Most days I am between 25 and 31 grams of fiber. On top of the obvious fiber I get from fruit and vegetables (including an apple a day- 3 grams of fiber), I also eat a Fiber One bar almost every single day- I get the chocolate peanut butter ones to curb my sweet tooth and they have 140 calories and 9 grams of fiber- it's a great, filling afternoon snack.

    On salads I eat 1/4 cup kidney beans and 1/4 cup garbanzo beans. It's a great way to make salads more filling and adds even more fiber (3 grams of fiber for 1/4 cup gabanzo beans, 4 grams for 1/4 cup kidney beans.)

    I make a great low fat black bean chili that has 5 grams of fiber and 150 calories per cup. I make a big batch at least once a month. Generally I eat 2 cups for dinner or lunch, so I am getting 10 grams of fiber in one meal.

    I also like incorporating some of the following into my daily food for upping fiber:

    Oroweat Double Fiber English muffins- 110 calories and 8 grams of fat.
    La Tortilla Factory "Smart and Delicious" tortillas- 80 calories, 9 grams of fiber
    Flatout Light flatbread- 90 calories, 9 grams of fat
    avocado- one medium has 250 calories, 10 grams of fiber
    edamame- 1/2 cup has 120 calories, 6 grams of fiber
  • thistimewillbedifferent
    thistimewillbedifferent Posts: 217 Member
    Oooh, I didn't realize that edamame are high in fiber...excellent!
  • thoeting
    thoeting Posts: 89 Member
    I routinely get 30+a day, without any thought

    Feel free to look at my diary.

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