Getting enough fibre

Hi guys,

I was wondering if anyone had any tips on how to get more fibre into my diet without dramatically ramping up the calories? Any low cal, hi fibre options?

x

Replies

  • Swiftlet66
    Swiftlet66 Posts: 729 Member
    Beans, romaine lettuce, chia seeds, low-cal + high fiber cereals (ie. Kashi or Fiber One), broccoli, asparagus... there's lots. Most are in fruits/vegetables and lentils.You can check out my food diary for other ideas. I get lots of fiber in...
  • williams969
    williams969 Posts: 2,528 Member
    Lots of veggies, beans, pulses, and the occasional russet potato (eat the jacket to get the full fiber content). So, lots of big spinach salads with added beans and such can make a satisfying meal, if you like salads.

    I also make one concession in my otherwise "no diet food" diet. I found a low calorie diet bread (35-40 cals a slice) that has added fiber (5g per 70-80 calories) and flax that I think tastes nice enough.
  • Kalikel
    Kalikel Posts: 9,603 Member
    Lettuce and fruit.

    If you're having poopie issues, lots of water and exercise. A lot of people swear by prune juice. Fig Newtons, too. A lot of old people swear by Fig Newtons for constipation. Never tried that myself. I bet they're high in calories.

    Fiber pills...I don't know if they work. They probably do and I just don't know. :)
  • sympha01
    sympha01 Posts: 942 Member
    Beans for sure. I didn't grow up eating beans so I "discovered" them for myself in a diet phase over 15 years ago, and I love them now!

    If you're not used to eating beans, frozen edamame are a great entry point because they're so convenient and not terribly "beany" in texture. They're a great addition to stir frys (I like to add them to my sesame noodles), and they're also good in asian-flavored foil baked dishes (like: in a foil packet make a nest of frozen edamame plus maybe mushrooms and red bell peppers, add some soy sauce and a piece of chicken or fish, seal up and bake).

    You can add lots of beans (cold) to a salad to increase the substantialness of the meal. Chickpeas (aka garbanzos), kidney beans, pinto beans are all great options for that.

    Also if you've never cooked with beans before, I recommend starting with the canned variety even though they're higher in sodium. You'll avoid the issues of trying to figure out how to remove the gassiness you might get from beans cooked from dry (it's totally do-able to cook beans from dry without making you gassy, but it takes some trial-and-error and that's just a barrier to entry if you haven't decided if you like them yet). You can get the lower-sodium varieties, and if you rinse them before eating the sodium content comes down even more, if that's an issue for you. Another benefit of the canned beans is that it's fewer beans at a time, so you can experiment with different kinds of beans to see what you like best.

    Lentils are especially easy to work with because cooking from dry they don't require soaking, they cook pretty fast, and they're hard to mess up (they never get all misshapen or unattractively exploded while cooking).

    As far as fruit goes, I find summer fruits like peaches and plums have a lower fiber::calorie ratio because they're so sugary, so in this season using fruit to get your fiber up does TEND to increase your calories more. Figs are a good option though because their fiber content is so crazy high. Strawberries are also an excellent option now. When the fall rolls around, apples are your friend, and pears are also surprisingly high in fiber.

    In terms of name brand processed foods, I will give a plug to the "La Tortilla Factory High Fiber Low Carb" tortillas. The small ones are only 50 calories and 7 g of fiber, which is a ridiculously good ratio. They're relatively high in sodium though (just like any store-bought bread-like food).

    I consistently get a high fiber diet without too much trouble, after years of practice. My diary is open, so feel free to creep it for ideas.
  • xsmilexforxmex
    xsmilexforxmex Posts: 1,216 Member
    Veggies, cooked spinach!
  • Mykaelous
    Mykaelous Posts: 231 Member
    This is the one aspect of my diet that I am struggling with. I'm getting about 20 grams a day on average, and my goal is around 40. If I had say 300 calories to dedicate to just pure fiber sources to make up that 20 gram disparity what should I eat?
  • williams969
    williams969 Posts: 2,528 Member
    This is the one aspect of my diet that I am struggling with. I'm getting about 20 grams a day on average, and my goal is around 40. If I had say 300 calories to dedicate to just pure fiber sources to make up that 20 gram disparity what should I eat?

    Pinto beans (or navy, great northern, kidney, black, etc). Take a peek at my dinner for tonight. 150g of pintos (cooked plain, no oil, trace amt. of salt) will give me 14g fiber for around 200 calories, and it's not much more than about 1/2 cup by volume, I'd say (I mash them, so they're like refried bean consistency).
  • stevee290
    stevee290 Posts: 85 Member
    Benefiber or metamucil?
  • tracydr
    tracydr Posts: 528 Member
    Beans and veggies. I sometimes eat 200 grams of spinach or chard either wiled or in a smoothie.
    I roast chickpeas with chipolte peppers, garlic and lime powder. Low cal for a great snack! My husband chows on them.
  • Mykaelous
    Mykaelous Posts: 231 Member
    This is the one aspect of my diet that I am struggling with. I'm getting about 20 grams a day on average, and my goal is around 40. If I had say 300 calories to dedicate to just pure fiber sources to make up that 20 gram disparity what should I eat?

    Pinto beans (or navy, great northern, kidney, black, etc). Take a peek at my dinner for tonight. 150g of pintos (cooked plain, no oil, trace amt. of salt) will give me 14g fiber for around 200 calories, and it's not much more than about 1/2 cup by volume, I'd say (I mash them, so they're like refried bean consistency).
    |
    I take it you are making them fresh and not from the can?
  • ChaleGirl
    ChaleGirl Posts: 270 Member
    I think other than fruit and veg, all bran is great for high fibre. I have it with plain natural yoghurt and then add some chopped fruit or berries! Nice for breakfast or a snack!
  • williams969
    williams969 Posts: 2,528 Member
    This is the one aspect of my diet that I am struggling with. I'm getting about 20 grams a day on average, and my goal is around 40. If I had say 300 calories to dedicate to just pure fiber sources to make up that 20 gram disparity what should I eat?

    Pinto beans (or navy, great northern, kidney, black, etc). Take a peek at my dinner for tonight. 150g of pintos (cooked plain, no oil, trace amt. of salt) will give me 14g fiber for around 200 calories, and it's not much more than about 1/2 cup by volume, I'd say (I mash them, so they're like refried bean consistency).


    |
    I take it you are making them fresh and not from the can?

    Yes, I always do. It's way cheaper that way. But it really is easy (I am proof--since I can BARELY cook, lol--just follow the directions on the bag). I make a whole 1lb package at a time, and use throughout the week, or you can freeze them (texture can change, but I don't care, mash 'em up then).
  • troelsandtheis
    troelsandtheis Posts: 45 Member
    I struggle with fibre, unless I eat beans for every meal and a lot of the food high in fibre gives me trouble with my IBS. I never take food supplements or vitamins but I now take pysyllium husk tablets - in the past after a colonic hyrdrotherapy treatment I was recommended the husks to drink in water so I'd had them before but didn't know that they were a fibre source, or that you could get them in capsules. They're really bumped my fibre up by a lot and I think made me feel fuller longer.
  • ythannah
    ythannah Posts: 4,371 Member
    I second the recommendation for good old fashioned All Bran cereal.

    Quest bars are a great protein/fibre hit. I'm looking at the label on the Cinnamon Roll variety and those give you 17 g fibre plus 20 g protein for 170 cals.
  • Kalikel
    Kalikel Posts: 9,603 Member
    Beans for sure. I didn't grow up eating beans so I "discovered" them for myself in a diet phase over 15 years ago, and I love them now!

    If you're not used to eating beans, frozen edamame are a great entry point because they're so convenient and not terribly "beany" in texture. They're a great addition to stir frys (I like to add them to my sesame noodles), and they're also good in asian-flavored foil baked dishes (like: in a foil packet make a nest of frozen edamame plus maybe mushrooms and red bell peppers, add some soy sauce and a piece of chicken or fish, seal up and bake).

    You can add lots of beans (cold) to a salad to increase the substantialness of the meal. Chickpeas (aka garbanzos), kidney beans, pinto beans are all great options for that.

    Also if you've never cooked with beans before, I recommend starting with the canned variety even though they're higher in sodium. You'll avoid the issues of trying to figure out how to remove the gassiness you might get from beans cooked from dry (it's totally do-able to cook beans from dry without making you gassy, but it takes some trial-and-error and that's just a barrier to entry if you haven't decided if you like them yet). You can get the lower-sodium varieties, and if you rinse them before eating the sodium content comes down even more, if that's an issue for you. Another benefit of the canned beans is that it's fewer beans at a time, so you can experiment with different kinds of beans to see what you like best.

    Lentils are especially easy to work with because cooking from dry they don't require soaking, they cook pretty fast, and they're hard to mess up (they never get all misshapen or unattractively exploded while cooking).

    As far as fruit goes, I find summer fruits like peaches and plums have a lower fiber::calorie ratio because they're so sugary, so in this season using fruit to get your fiber up does TEND to increase your calories more. Figs are a good option though because their fiber content is so crazy high. Strawberries are also an excellent option now. When the fall rolls around, apples are your friend, and pears are also surprisingly high in fiber.

    In terms of name brand processed foods, I will give a plug to the "La Tortilla Factory High Fiber Low Carb" tortillas. The small ones are only 50 calories and 7 g of fiber, which is a ridiculously good ratio. They're relatively high in sodium though (just like any store-bought bread-like food).

    I consistently get a high fiber diet without too much trouble, after years of practice. My diary is open, so feel free to creep it for ideas.
    Can you recommend a bean for a person who does not like beans? Lima beans are just disgusting. I like the Ccampbells's brown beans, but they're way too high in sodium.

    High in protein would be great, but no fat is most important.

    If you can't, that's cool! I only ask because you seem to know your beans!!! :)

    Thanks!
  • sympha01
    sympha01 Posts: 942 Member
    Beans for sure. I didn't grow up eating beans so I "discovered" them for myself in a diet phase over 15 years ago, and I love them now!

    If you're not used to eating beans, frozen edamame are a great entry point because they're so convenient and not terribly "beany" in texture. They're a great addition to stir frys (I like to add them to my sesame noodles), and they're also good in asian-flavored foil baked dishes (like: in a foil packet make a nest of frozen edamame plus maybe mushrooms and red bell peppers, add some soy sauce and a piece of chicken or fish, seal up and bake).

    <snip>

    I consistently get a high fiber diet without too much trouble, after years of practice. My diary is open, so feel free to creep it for ideas.
    Can you recommend a bean for a person who does not like beans? Lima beans are just disgusting. I like the Ccampbells's brown beans, but they're way too high in sodium.

    High in protein would be great, but no fat is most important.

    If you can't, that's cool! I only ask because you seem to know your beans!!! :)

    Thanks!

    Well, I DID suggest edamame for the non-bean eater. I agree Lima beans are disgusting, but I suspect that's at least partly because of the name ("more like SLIMA beans, amirite?").

    So it's unclear to me if your issue with beans is that there's a particular quality to beans you don't like or if you just haven't tried them in other ways than as a bean dish, as in "here, have a plate of beans." I am not a fan of baked beans or any processed heat-and-serve bean food like the Campbell's you mentioned because I like beans as an ingredient in other dishes (on quesadillas, with eggs, in chili, added to soups, stir-frys, curries, etc.). If you've never tried them that way, consider this advice to go a-googling for recipes with beans for some ideas.

    If you're asking about a bean VARIETY (chickpeas vs black beans vs pinto vs canellini vs lentils etc etc etc) they're all beans. Cans of beans are usually about US $1 each (watch for sales if the usually posted price is higher: beans go on sale all the freakin' time) so there's very little cost to just try different ones a few times to see if they really are all the same to you or to better refine your understanding of what you don't like in a bean. Be sure to rinse the canned ones to help get rid of the muddy feet smell and nastiness so you really know what you're tasting.

    Chickpeas can be a good place to start because they do have kind of a different texture and shape, go well with a wide variety of international cuisines like italian, middle eastern, Indian, etc) and are often eaten straight out of the can on salads. Here's a recipe I recently tried and LOVED. http://allrecipes.com/recipe/italian-chicken-and-chickpeas/

    Black beans are a good choice to try because they are insanely versatile. (They're great in savory dishes or added to just about any South American dish, but many people add mashed black beans to sweet baked goods. Google "black bean brownies" if you don't believe me). I like them on eggs with salsa or with a quesadilla. Here's a delicious recipe for a grain salad with beans. (Protip: add cherry tomatoes and scallions to this for more flavor). http://www.eatingwell.com/recipes/barley_black_bean_salad.html

    Here's a chili w/ beans recipe that calls for cans of 3 different kind of beans. You don't have to do that: you could just use 3 cans of one bean you've decided you like. http://www.snixykitchen.com/2012/09/19/healthy-turkey-and-veggie-chili/

    Also, maybe try googling "roasted chickpeas" for some recipes for those. They don't come across as a baked-bean type dish at all. It's almost like eating nuts.
  • A 40g serving (without milk) of Kelloggs All-Bran has about 11g of fibre, 134 calories, 1g fat, 19g Carbs and 6g Protein. :smile:
  • tannadine
    tannadine Posts: 115 Member
    I had no idea All-Bran had so much fibre in it! Thanks everyone for all the responses - I'll try and get some more beans and greens into my diet x
  • rosnz
    rosnz Posts: 91 Member
    A late entry vote for All Bran here too - I know it sounds boring but I have 3/4 a cup of all bran 125mls mils of milk and 2 cups of tea for my breakfast every single morning. As the ad says 'regular inside and out!' That's not to say I don't eat all those other lovely breakfast goodies such as pancakes, eggs etc but I tend to have those for lunch at the weekend.