Potassium and Fiber

Jennyisbest87
Jennyisbest87 Posts: 5
edited November 2024 in Health and Weight Loss
MFP recommend that I need 3500 mg of Potassium and 38 g of Dietary Fiber a day. I can never get close to these numbers in a day. Are there any recommended food I can take, I know banana is a good source of Potassium but any other?

Replies

  • leooftheyear
    leooftheyear Posts: 429 Member
    http://www.healthaliciousness.com/articles/food-sources-of-potassium.php
  • Pootler74
    Pootler74 Posts: 223 Member
    edited January 2015
    I wouldn't worry too much about the potassium Potassium is often in foods, but not listed on food labels, so your numbers might be higher than MFP shows. I take a small amount as a supplement, because it's supposed to help with restless leg syndrome.

    Fibre on the other hand is easy to fix. I add psyllium husk powder to things to boost my fibre intake. It blends into a smoothie really easily, and I'll add some to cakes and cookies when I make them. That's cheating a bit, but I don't care. :) There are foods that give you a great fibre boost that you can just add more of. Amazingly, cocoa powder has quite a bit!

    Bran (All Bran cereal in the morning will give you a good start)
    Wholewheat anything (but I find this is not as high as you'd expect)
    Oats
    Broccoli
    Cauliflower
    Leafy greens - green cabbage, sprouts etc
    Beans and peas
    Potoatoes with skins left on
    Walnuts
    Dried fruit
    Berries
    Chia seeds





  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Potassium is not required on nutritional labels which is where most entries in the database come from so it's likely you're getting more than you think. Banana is actually a decent source...but there are much better sources. Just google high potassium foods. Sweet potatoes and potatoes are one of my favorite sources...also, tomato sauces and low sodium V8. Coconut water is also a great source and I use it in lieu of sports drinks like Gatorade to re-hydrate.

    For fiber you need roughage. Eat plenty of veggies and some fruit. Also, oats and other grains as well as legumes are excellent sources of fiber.
  • TimothyFish
    TimothyFish Posts: 4,925 Member
    I've read that most people don't get as much potassium as is recommended. Several months ago, I tried increasing my potassium intake to the recommended levels. I didn't want to eat eleven bananas a day, so I focused on things with even more potassium. It wasn't easy to do.
  • Jimmyftw2
    Jimmyftw2 Posts: 7
    also a cup of tea with your meal is some potassium for you.

    I eat alot of broccoli, I heard it's a good source of fiber but Im still not getting enough fiber either. Maybe you can try changing your cereal to those high fiber ones
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