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.
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Replies
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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
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Lentils! So many interesting things you can do with lentils...0
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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i munch on Fiber One cereal as a snack. Lots in there0
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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
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