We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!
Ways to get fiber?
elphie754
Posts: 7,574 Member
Everyday I seem to be rather low in fiber. I had been trying different flavors of quest bars but I honestly hate the taste. I can't justify eating something I don't like the taste of. I eat a lot of fruit and veggies but apparently not enough to reach my fiber goal. I am looking for foods (or supplements) that are high in fiber. I cannot eat wheat, barley, oat or gluten at all. I had tried psyllium capsules but they were so low per capsule it didn't help.
0
Replies
-
Here's a list of high fiber foods:
http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-200509480 -
Flax meal, chia seeds, beans.0
-
Lentils! So many interesting things you can do with lentils...0
-
I like stirring chia seeds into my morning yogurt for a fibre boost.
And I second the yay! for lentils ... I like adding a can of lentils to a slow-cooker dish like chili or beef stew.0 -
Thank you everyone. Will look for lentils next time I'm at the store.0
-
I'm eying a lentils chicken soup recipe and one of my go-tos is a lentil loaf (haven't made this recipe but it's an example).0
-
I take psyllium husk...not the capsules, the type you mix with water. I think mine is 9 grams of fiber per serving. Despite the fact that I usually eat 5 servings of veggies and fruits, I still don't get enough fiber through diet.
I also sometimes add black beans into my scrambled eggs for a little extra.0 -
aelphabawest wrote: »I'm eying a lentils chicken soup recipe and one of my go-tos is a lentil loaf (haven't made this recipe but it's an example).
I like the idea of the lentil loaf but when I went down to the bottom, it said there was almost 250 cals for only 9 g of fiber. To me that doesn't seems worth it, especially since my base calories (before exercise is factored in) is 1300.0 -
Legumes. Have you looked at the nutrient profile of BLACK soybeans? And they taste fabulous.
http://www.edenfoods.com/store/images/products/nlea/103050.gif
And greens, of course.
My breakfast smoothie (greens and seeds etc.) had 15 grams of fiber.0 -
roughage, oats, legumes, lentils, etc.0
-
I don't know how much fiber you are trying to consume daily, but I generally get 30+ daily. I not only have issues with gluten, but also soy, yeast, msg and a whole bunch of preservatives. It is possible.0
-
aelphabawest wrote: »I'm eying a lentils chicken soup recipe and one of my go-tos is a lentil loaf (haven't made this recipe but it's an example).
I like the idea of the lentil loaf but when I went down to the bottom, it said there was almost 250 cals for only 9 g of fiber. To me that doesn't seems worth it, especially since my base calories (before exercise is factored in) is 1300.
My lentil loaf has higher calories, but I get 15 grams of fiber per serving in mine because I use a flax egg and gluten free oats to bind mine. I usually eat it with just a veggie side, my meal is only about 350 calories total. My calorie limit is around the same as yours, and I usually come in lower than that.
This is the recipe I use. I usually add chopped mushrooms, use only a teaspoon of oil for the saute, and get all the moisture out of the vegetables. I use different seasonings, only top mine with a tablespoon of ketchup, and I use garbanzo bean flour instead of the oat flour. I get about 5 servings out of a loaf, and they're very generous. They're around 250 calories, you could get 6 and it would be less. They'd also have less fiber.
thesimpleveganista.blogspot.com/2012/11/the-ultimate-vegetable-lentil-loaf.html
0 -
Raspberries have a lot more fiber than most fruits...9 grams in a 3/4 cup serving.
Also, unsweetened cocoa powder (I just use Hershey's) has 2 grams of fiber per tablespoon and only 10 calories. I don't know what you normally eat, but adding a couple of spoonfuls into yogurt, a shake, cottage cheese, or peanut butter could add a few grams. It's not enough on its own, but adding a couple of grams here and there can add up.0 -
Chia seeds have 10g per oz. However, to get all the nutrients, when I ate them I lightly ground them, not sure if that affects the fiber or if you should down them whole.
Also, don't eat them dry off a spoon, put them in something with liquid content (smoothie, soup, gravy, etc) or you're likely to end up with a throatful of gelatinous strangeness!0 -
Until you find the foods you like try using psyllium husk as a fiber supplement. ( it's a seed husk and used in over the counter products like metamusi ). Your local health food store should have it.0
-
Sabine_Stroehm wrote: »Legumes. Have you looked at the nutrient profile of BLACK soybeans? And they taste fabulous.
http://www.edenfoods.com/store/images/products/nlea/103050.gif
And greens, of course.
My breakfast smoothie (greens and seeds etc.) had 15 grams of fiber.
No I havent, but will look for them at the store.I don't know how much fiber you are trying to consume daily, but I generally get 30+ daily. I not only have issues with gluten, but also soy, yeast, msg and a whole bunch of preservatives. It is possible.
I know it is possible, the problem I seem to face is some of the foods high in fiber, I don't like the taste of, and I refuse to eat things I don't like. That was the issue with the quest bars.mamapeach910 wrote: »aelphabawest wrote: »I'm eying a lentils chicken soup recipe and one of my go-tos is a lentil loaf (haven't made this recipe but it's an example).
I like the idea of the lentil loaf but when I went down to the bottom, it said there was almost 250 cals for only 9 g of fiber. To me that doesn't seems worth it, especially since my base calories (before exercise is factored in) is 1300.
My lentil loaf has higher calories, but I get 15 grams of fiber per serving in mine because I use a flax egg and gluten free oats to bind mine. I usually eat it with just a veggie side, my meal is only about 350 calories total. My calorie limit is around the same as yours, and I usually come in lower than that.
This is the recipe I use. I usually add chopped mushrooms, use only a teaspoon of oil for the saute, and get all the moisture out of the vegetables. I use different seasonings, only top mine with a tablespoon of ketchup, and I use garbanzo bean flour instead of the oat flour. I get about 5 servings out of a loaf, and they're very generous. They're around 250 calories, you could get 6 and it would be less. They'd also have less fiber.
thesimpleveganista.blogspot.com/2012/11/the-ultimate-vegetable-lentil-loaf.html
Unfortunately I am allergic to actual oat, whether it be gluten free or not.MoiAussi93 wrote: »Raspberries have a lot more fiber than most fruits...9 grams in a 3/4 cup serving.
Also, unsweetened cocoa powder (I just use Hershey's) has 2 grams of fiber per tablespoon and only 10 calories. I don't know what you normally eat, but adding a couple of spoonfuls into yogurt, a shake, cottage cheese, or peanut butter could add a few grams. It's not enough on its own, but adding a couple of grams here and there can add up.
Thank you. I will look for raspberries this week.Chia seeds have 10g per oz. However, to get all the nutrients, when I ate them I lightly ground them, not sure if that affects the fiber or if you should down them whole.
Also, don't eat them dry off a spoon, put them in something with liquid content (smoothie, soup, gravy, etc) or you're likely to end up with a throatful of gelatinous strangeness!
Thank you for the tip. Gelatinous strangeness just sounds awful.0 -
Sabine_Stroehm wrote: »Legumes. Have you looked at the nutrient profile of BLACK soybeans? And they taste fabulous.
http://www.edenfoods.com/store/images/products/nlea/103050.gif
And greens, of course.
My breakfast smoothie (greens and seeds etc.) had 15 grams of fiber.
No I havent, but will look for them at the store.I don't know how much fiber you are trying to consume daily, but I generally get 30+ daily. I not only have issues with gluten, but also soy, yeast, msg and a whole bunch of preservatives. It is possible.
I know it is possible, the problem I seem to face is some of the foods high in fiber, I don't like the taste of, and I refuse to eat things I don't like. That was the issue with the quest bars.mamapeach910 wrote: »aelphabawest wrote: »I'm eying a lentils chicken soup recipe and one of my go-tos is a lentil loaf (haven't made this recipe but it's an example).
I like the idea of the lentil loaf but when I went down to the bottom, it said there was almost 250 cals for only 9 g of fiber. To me that doesn't seems worth it, especially since my base calories (before exercise is factored in) is 1300.
My lentil loaf has higher calories, but I get 15 grams of fiber per serving in mine because I use a flax egg and gluten free oats to bind mine. I usually eat it with just a veggie side, my meal is only about 350 calories total. My calorie limit is around the same as yours, and I usually come in lower than that.
This is the recipe I use. I usually add chopped mushrooms, use only a teaspoon of oil for the saute, and get all the moisture out of the vegetables. I use different seasonings, only top mine with a tablespoon of ketchup, and I use garbanzo bean flour instead of the oat flour. I get about 5 servings out of a loaf, and they're very generous. They're around 250 calories, you could get 6 and it would be less. They'd also have less fiber.
thesimpleveganista.blogspot.com/2012/11/the-ultimate-vegetable-lentil-loaf.html
Unfortunately I am allergic to actual oat, whether it be gluten free or not.MoiAussi93 wrote: »Raspberries have a lot more fiber than most fruits...9 grams in a 3/4 cup serving.
Also, unsweetened cocoa powder (I just use Hershey's) has 2 grams of fiber per tablespoon and only 10 calories. I don't know what you normally eat, but adding a couple of spoonfuls into yogurt, a shake, cottage cheese, or peanut butter could add a few grams. It's not enough on its own, but adding a couple of grams here and there can add up.
Thank you. I will look for raspberries this week.Chia seeds have 10g per oz. However, to get all the nutrients, when I ate them I lightly ground them, not sure if that affects the fiber or if you should down them whole.
Also, don't eat them dry off a spoon, put them in something with liquid content (smoothie, soup, gravy, etc) or you're likely to end up with a throatful of gelatinous strangeness!
Thank you for the tip. Gelatinous strangeness just sounds awful.
Might choke you up, too. By the way, I did my best to word that in a way that couldn't be taken the wrong way. Not sure I succeeded!0 -
Sabine_Stroehm wrote: »Legumes. Have you looked at the nutrient profile of BLACK soybeans? And they taste fabulous.
http://www.edenfoods.com/store/images/products/nlea/103050.gif
And greens, of course.
My breakfast smoothie (greens and seeds etc.) had 15 grams of fiber.
No I havent, but will look for them at the store.I don't know how much fiber you are trying to consume daily, but I generally get 30+ daily. I not only have issues with gluten, but also soy, yeast, msg and a whole bunch of preservatives. It is possible.
I know it is possible, the problem I seem to face is some of the foods high in fiber, I don't like the taste of, and I refuse to eat things I don't like. That was the issue with the quest bars.mamapeach910 wrote: »aelphabawest wrote: »I'm eying a lentils chicken soup recipe and one of my go-tos is a lentil loaf (haven't made this recipe but it's an example).
I like the idea of the lentil loaf but when I went down to the bottom, it said there was almost 250 cals for only 9 g of fiber. To me that doesn't seems worth it, especially since my base calories (before exercise is factored in) is 1300.
My lentil loaf has higher calories, but I get 15 grams of fiber per serving in mine because I use a flax egg and gluten free oats to bind mine. I usually eat it with just a veggie side, my meal is only about 350 calories total. My calorie limit is around the same as yours, and I usually come in lower than that.
This is the recipe I use. I usually add chopped mushrooms, use only a teaspoon of oil for the saute, and get all the moisture out of the vegetables. I use different seasonings, only top mine with a tablespoon of ketchup, and I use garbanzo bean flour instead of the oat flour. I get about 5 servings out of a loaf, and they're very generous. They're around 250 calories, you could get 6 and it would be less. They'd also have less fiber.
thesimpleveganista.blogspot.com/2012/11/the-ultimate-vegetable-lentil-loaf.html
Unfortunately I am allergic to actual oat, whether it be gluten free or not.MoiAussi93 wrote: »Raspberries have a lot more fiber than most fruits...9 grams in a 3/4 cup serving.
Also, unsweetened cocoa powder (I just use Hershey's) has 2 grams of fiber per tablespoon and only 10 calories. I don't know what you normally eat, but adding a couple of spoonfuls into yogurt, a shake, cottage cheese, or peanut butter could add a few grams. It's not enough on its own, but adding a couple of grams here and there can add up.
Thank you. I will look for raspberries this week.Chia seeds have 10g per oz. However, to get all the nutrients, when I ate them I lightly ground them, not sure if that affects the fiber or if you should down them whole.
Also, don't eat them dry off a spoon, put them in something with liquid content (smoothie, soup, gravy, etc) or you're likely to end up with a throatful of gelatinous strangeness!
Thank you for the tip. Gelatinous strangeness just sounds awful.
Might choke you up, too. By the way, I did my best to word that in a way that couldn't be taken the wrong way. Not sure I succeeded!
Lol! I actually was thinking clean thoughts before you brought it up. Now I can't stop laughing.0 -
Vegetables, fruits/berries & sprouted grain bread are my faves.0
-
I eat a lot of raspberries and whole grain breads. Broccoli has a decent amount of fibre, too. Remember that there are two kinds of fibre -- soluble and insoluble -- and you want to try to get both into your diet.0
-
-
You can get (certified) gluten-free oatmeal and steel-cut oats. Also, there are pastas made from lentils or black beans, that have 12 grams of fiber per serving, if you have room for some carbs. Beans are a source of soluble and insoluble fiber.0
-
You can get (certified) gluten-free oatmeal and steel-cut oats. Also, there are pastas made from lentils or black beans, that have 12 grams of fiber per serving, if you have room for some carbs. Beans are a source of soluble and insoluble fiber.
Not trying to be rude but I already said I am allergic to the actual oat.
I do have room for some carbs and will look into those, but I gave to be really careful with new products.0 -
Sorry. Good luck with finding good products. There are recommendations on the internet for safer (better due-dilligence) companies when it comes to gluten-free.0
-
Sorry. Good luck with finding good products. There are recommendations on the internet for safer (better due-dilligence) companies when it comes to gluten-free.
Thank you. I tend to find companies that I trust and then just stick with them. The problem I find is that a lot of companies use gluten free oats and will used shared equipment. Unfortunately oat is actually my worst allergy, so even trace amounts cause me to react. The best companies I have found though are actually European companies since they tend to have stricter standards than the US ones. Thankfully, after a few hard years, I have found what questions to ask to ensure my safety.0 -
I don't know how much fiber you are trying to consume daily, but I generally get 30+ daily. I not only have issues with gluten, but also soy, yeast, msg and a whole bunch of preservatives. It is possible.
I know it is possible, the problem I seem to face is some of the foods high in fiber, I don't like the taste of, and I refuse to eat things I don't like. That was the issue with the quest bars.
I can understand what you are saying in regards to quest bars..... but here is an example of my foods in a day... and this particular day had 38g fiber. I listed total intake at end of each meal and the number in brackets after each item is the fiber for that item.
Breakfast
Silk Almond Milk - Vanilla Unsweetened - Milk, 1.5 cup (2)
Heartland Gold Organic - Brown Rice Protein , 2 scoop (4)
Generic - Dole Baby Spinach, 1 cups (1)
Larabar - Cashew Canada, 1 bar (3)
Irresistables - Caribbean Flavor Mixed Fruit, 92.4 g (1)
=11 g fiber
snack
Iogo - Yogurt, 200 g (0)
Zucchini muffins (Gluten free), 1 serving(s) (3)
=3 g fiber
lunch
Cabbage - Raw, 147 g (3)
President's Choice - Extra Chunky Hot Salsa, 3 tbsp (0)
Clover Leaf - Low Sodium, Flaked Light Tuna, 120 g (0)
Orange - Clementine, 222 g (1 ea) (4)
=7 g fiber
snack
Bollo - Santa Claus Melon, 169 gr (0)
Nakd - Cocoa Orange (Canada), 35 g (2)
Blueberries - Raw, 156 g (4)
=6 g fiber
dinner
Que Pasa - Organic Carnival Tortilla Chips, 42 chips (5)
Philidelphia Cream Cheese - Herb and Garlic Light, 2 tbsp(0)
Avocados - Raw, 87 g (6)
=11 g fiber
snack
Kraft, Cracker Barrel - Mozzarella Cheese, 60 g (0)
=0 g fiber
0 -
Black soybeans?!? I was thinking of Colon Blow and Super Colon Blow.....SNL skit. . . .and yes my profile pic really is asparagus wrapped bacon.0
-
i munch on Fiber One cereal as a snack. Lots in there0
-
I don't know how much fiber you are trying to consume daily, but I generally get 30+ daily. I not only have issues with gluten, but also soy, yeast, msg and a whole bunch of preservatives. It is possible.
I know it is possible, the problem I seem to face is some of the foods high in fiber, I don't like the taste of, and I refuse to eat things I don't like. That was the issue with the quest bars.
I can understand what you are saying in regards to quest bars..... but here is an example of my foods in a day... and this particular day had 38g fiber. I listed total intake at end of each meal and the number in brackets after each item is the fiber for that item.
Breakfast
Silk Almond Milk - Vanilla Unsweetened - Milk, 1.5 cup (2)
Heartland Gold Organic - Brown Rice Protein , 2 scoop (4)
Generic - Dole Baby Spinach, 1 cups (1)
Larabar - Cashew Canada, 1 bar (3)
Irresistables - Caribbean Flavor Mixed Fruit, 92.4 g (1)
=11 g fiber
snack
Iogo - Yogurt, 200 g (0)
Zucchini muffins (Gluten free), 1 serving(s) (3)
=3 g fiber
lunch
Cabbage - Raw, 147 g (3)
President's Choice - Extra Chunky Hot Salsa, 3 tbsp (0)
Clover Leaf - Low Sodium, Flaked Light Tuna, 120 g (0)
Orange - Clementine, 222 g (1 ea) (4)
=7 g fiber
snack
Bollo - Santa Claus Melon, 169 gr (0)
Nakd - Cocoa Orange (Canada), 35 g (2)
Blueberries - Raw, 156 g (4)
=6 g fiber
dinner
Que Pasa - Organic Carnival Tortilla Chips, 42 chips (5)
Philidelphia Cream Cheese - Herb and Garlic Light, 2 tbsp(0)
Avocados - Raw, 87 g (6)
=11 g fiber
snack
Kraft, Cracker Barrel - Mozzarella Cheese, 60 g (0)
=0 g fiber
Thank you for the example. I seem to pass up foods that have small amounts of fiber (because in my mind I think we'll it won't help lol) but seeing your example shows a little bit adds up in the end._Terrapin_ wrote: »Black soybeans?!? I was thinking of Colon Blow and Super Colon Blow.....SNL skit. . . .and yes my profile pic really is asparagus wrapped bacon.
Bacon wrapped asparagus has no calories right??? (Drool, now I want bacon lol).i munch on Fiber One cereal as a snack. Lots in there
No can do. Contains wheat and oat.0 -
I have another lentil recipe to try! This was a one dish/one pot meal, no grains at all, about 325 calories per serving. It made 4 generous servings, with 19 grams of fiber each. I doubled the amounts of vegetables, including using a large can of Italian size tomatoes (the can that had six servings for about 150 calories for the whole can). I used sweet potatoes instead of regular potatoes for more fiber and because I really like how their sweetness offsets the earthy flavor of lentils. As per my usual way, I only used a teaspoon of oil to start the veggies sauteing. The flavor of this improved the second day. I also used a salt free seasoning blend from Trader Joe's to add a nice layer of flavor to it.
food.com/recipe/easy-lentil-stew-1914590
. 
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 394.3K Introduce Yourself
- 44K Getting Started
- 260.5K Health and Weight Loss
- 176.1K Food and Nutrition
- 47.5K Recipes
- 232.7K Fitness and Exercise
- 442 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153.1K Motivation and Support
- 8.1K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 4K MyFitnessPal Information
- 16 News and Announcements
- 1.2K Feature Suggestions and Ideas
- 2.7K MyFitnessPal Tech Support Questions