Fiber

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missbeezy
missbeezy Posts: 198
in Food and Nutrition
I have noticed that I am not meeting my fiber goals each day. Any ideas on how I can get my fiber intake up to more than 20 per day? What foods do you eat to give you extra fiber? Thanks for your help

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  • ukgirly01
    ukgirly01 Posts: 523 Member
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    I was the same, on days im short I bought some flax and goji berry mix from a health food shop and I stir a couple of spoonfuls into a yoghurt I wanted something without a ton of calories abd I figure the calories arent bad and the fiber to calorie ratio seemed pretty good.
  • CassieLEO
    CassieLEO Posts: 757 Member
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    More Veggies with skin, more products with added fiber, unflavored fiber supplement to your coffee.
  • Lefriedline
    Lefriedline Posts: 61 Member
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    Besides adding unflavored supplements which is a great idea if you don't want extra calories..I have been getting fiber one yogurt. It is only 50 calories but has 5 grams of fiber and is delicious!
  • sandas23
    sandas23 Posts: 16 Member
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    Fruits and veggies. They also have fiber inhanced foods, but I like to go the natural way.
  • treytrey13
    treytrey13 Posts: 4
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    Kashi cereal has a lot of fiber in it too and it is really good. Apples are full of fiber too. You can also get Splenda sweetener with added fiber..little stuff like that ads up fast!
  • Bapo622
    Bapo622 Posts: 13 Member
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    Legumes have tons of fiber.
  • sandram82
    sandram82 Posts: 615 Member
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    You can add bran bud (grinded) into yogurt, oatmeal, fruit smoothies... also adding flak seeds!
  • Lizzy_Sunflower
    Lizzy_Sunflower Posts: 1,510 Member
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    Throw away your corn flakes and find a high fiber cereal you like. Recently I have been doing Kashi go lean crunch (it's a bit high in sugar...but Yummy).
    The other advice you've gotten is great too!
    love ya mama
  • judyfurtado
    judyfurtado Posts: 42 Member
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    target archer farms blueberry flax almond oatmeal has 10 grams of fiber. I also eat edamame.
  • Shweedog
    Shweedog Posts: 883 Member
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    This is from the MayoClinic website for high fiber foods:


    Fruits Serving size Total fiber (grams)*

    Raspberries 1 cup 8.0
    Pear, with skin 1 medium 5.5
    Apple, with skin 1 medium 4.4
    Strawberries (halves) 1 1/4 cup 3.8
    Banana 1 medium 3.1
    Orange 1 medium 3.1
    Figs, dried 2 medium 1.6
    Raisins 2 tablespoons 1.0
    Grains, cereal & pasta Serving size Total fiber (grams)*
    Spaghetti, whole-wheat, cooked 1 cup 6.2
    Barley, pearled, cooked 1 cup 6.0
    Bran flakes 3/4 cup 5.3
    Oat bran muffin 1 medium 5.2
    Oatmeal, quick, regular or instant, cooked 1 cup 4.0
    Popcorn, air-popped 3 cups 3.5
    Brown rice, cooked 1 cup 3.5
    Bread, rye 1 slice 1.9
    Bread, whole-wheat or multigrain 1 slice 1.9


    Legumes, nuts & seeds Serving size Total fiber (grams)*

    Split peas, cooked 1 cup 16.3
    Lentils, cooked 1 cup 15.6
    Black beans, cooked 1 cup 15.0
    Lima beans, cooked 1 cup 13.2
    Baked beans, vegetarian, canned, cooked 1 cup 10.4
    Sunflower seed kernels 1/4 cup 3.9
    Almonds 1 ounce (23 nuts) 3.5
    Pistachio nuts 1 ounce (49 nuts) 2.9
    Pecans 1 ounce (19 halves) 2.7


    Vegetables Serving size Total fiber (grams)*

    Artichoke, cooked 1 medium 10.3
    Peas, cooked 1 cup 8.8
    Broccoli, boiled 1 cup 5.1
    Turnip greens, boiled 1 cup 5.0
    Sweet corn, cooked 1 cup 4.2
    Brussels sprouts, cooked 1 cup 4.1
    Potato, with skin, baked 1 medium 2.9
    Tomato paste 1/4 cup 2.7
    Carrot, raw 1 medium 1.7
  • rjhorton73
    rjhorton73 Posts: 2
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    I usually meet my fiber rqmt by lunch - I eat oatmeal for breakfast (Quaker old fashioned oats - usually add a little fruit) and sandwich made w/ high fiber bread for lunch along with fruit and some veggies.
  • Rhian_81
    Rhian_81 Posts: 49 Member
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    On days I think I'm going to be short on Fiber, I just add frozen peas. Thats easiest. But you could try getting some canned beans like kidney or black eye, baked beans are good but they can be high in sugar.
  • My3Rayz
    My3Rayz Posts: 373
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    Crystal Light fiber and Vitatops (any flavor) have lots of fiber. I usually meet my fiber requirements before dinner :)
  • missbeezy
    missbeezy Posts: 198
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    Thank you so much everyone for your help! Looks like I will have to take a trip to the store =)
  • erica14304
    erica14304 Posts: 49 Member
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    I love low carb tortillas. Each one has 50 calories and 7 grams of fiber.

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