Suggestions for fiber?

This is what I usually eat every day



90 cal
0g fat
9g fiber
5g protein

ETA - 2 oz of frozen diced potatoes and 2 oz of egg beaters cooked with Smart Balance Omega-3 oil (1 tsp) wrapped in the tortilla is less than 200 cal, 5g fat, 10g fiber and 12g protein. Makes a great breakfast that you can eat on the go!

I second the Uncle Sam's cereal recommendation; it'll keep you regular!

Nuts are actually a decent source of fiber, too.

black beans c ooked - 1 cup- 13.9 fiber
-bran cereal- 1 cup- 19.9 fiber
kidney beans cooked- 11.6
avacodo- med. 11.8

Fruits:

Fruits are excellent sources of many vitamins and antioxidants, but not all fruits are high in fiber, as some of them are mostly water. Choose these ones if you would like a fiber boost:
■dried fruits such as apricots, dates, prunes and raisins
■ berries such as blackberries, blueberries, raspberries and strawberries
■ oranges, apple with skin, avocado, kiwi, mango and pear

Vegetables:

Like fruits, vegetables are amazing sources of many nutrients but not necessarily high in fiber. The following are known for their high fiber contents:
■ dark leafy greens such as spinach and swiss chard
■ broccoli and cauliflower
■ eggplant
■ squash
■ celery
■ green peas
■ tomatoes
■ dried peas and beans such as kidney beans, lima beans, black-eyed beans, chick peas and lentils

Nuts and Seeds:

Nuts and seeds come up just about everywhere in nutrition halls of fame, and why would fiber be an exception? Adding nuts and seeds, such as almonds, whole flaxseeds, and soy nuts to your diet is a delicious way to up your fiber intake.

The Bottom Line

Although it is important to add more fiber to your diet, make sure you don't go overboard all at once! Add fiber slowly and gradually to avoid unpleasant gastrointestinal symptoms such as bloating, gas,and cramps.
Printer-friendly version

ALL Bran fiber toppers (Australia) are awesome, I love to add them to shakes, yogurt, cereals, salads etc

I have brown rice most days, also eat a lot of spinach or recently curly kale. I try and throw vegetables into most meals, even if they are just the frozen mixed vegetables. Beans, All Bran, couscous and bulghur wheat all, er, 'increase gas production', shall we say. Dried apricots as a little snack are also helpful.

add a tbsp of these to other foods. Most times you won't even notice it.

Thank you, I bought these today. I was worried about the taste. But they taste SO good!!! I will have then daily as a snack.

If your goal is staying regular, I'd recommend adding 40g of pitted prunes to your diet every day.

marry me

Honestly, I eat quite a few salads and veggies but what I've really found helps me meet my numbers is when I eat a Quest protein bar. It has 17g of fiber, which is a very nice supplement.

If you are also looking for additional protein. The Quest Protein bars are around 170 calories, most have around 20 grams of protein and 15 - 18 grams of fiber. They are also very filling.