What to eat to get more fiber

legumes (beans, lentils...)
cruciferous vegetables (broccoli etc)
leafy green vegetables
fruit (berries, apples etc)
100% whole grains

markie166 wrote: »

http://www.healthaliciousness.com/

good info on that site

nice site!

hesn92 wrote: »

Beans. Avocados I think have a lot as well

Yep. My half an avocado today apparently had 6.7 grams.

It's a good idea to eat at least 5 servings of fruits and veggies per day, and that will take you about halfway toward getting enough fiber.

Yup, your fruits and veggies. Juicing removes much of the fiber.

http://www.nutritionmd.org/nutrition_tips/nutrition_tips_understand_foods/fiber_types.html

Great suggestions above! Getting enough fibre is something I struggle with also, and my three go-tos are (1) lentils, (2) wheat bran, and (3) avocado.

Lentils especially are my absolute favourite thing in the WORLD, because they have lots of fibre (30g fibre / 100g / 353 cal raw). Some beans, like chickpeas and black beans, have under 20g fibre / 100g. You can easily sneak in some lentils on lots of dishes. For instance, just today I made chickpea hummus to which I added some lentils (1 cup chickpeas, 1/2 cup lentils), which significantly upped the fibre and protein but didn’t change the taste much.

Wheat bran is great to add to yogurt, cereal, or baking. I even use it in casseroles that call for a bread crumb cheesy top (mmm cheese). One cup of the stuff is only 125 cals and 25g fibre. Oat bran is another good option, though less fibre-y.

Finally, just 100 g of avocado (about half of a medium one) has 7g of fibre and 160 cals, so it is a delicious way to get some extra fibre in.

Hope this helps! Getting fibre is easy once you identify some staple fibre-rich foods that you can incorporate in your meals.

Emilia777 wrote: »

Great suggestions above! Getting enough fibre is something I struggle with also, and my three go-tos are (1) lentils, (2) wheat bran, and (3) avocado.

Lentils especially are my absolute favourite thing in the WORLD, because they have lots of fibre (30g fibre / 100g / 353 cal raw). Some beans, like chickpeas and black beans, have under 20g fibre / 100g. You can easily sneak in some lentils on lots of dishes. For instance, just today I made chickpea hummus to which I added some lentils (1 cup chickpeas, 1/2 cup lentils), which significantly upped the fibre and protein but didn’t change the taste much.

Wheat bran is great to add to yogurt, cereal, or baking. I even use it in casseroles that call for a bread crumb cheesy top (mmm cheese). One cup of the stuff is only 125 cals and 25g fibre. Oat bran is another good option, though less fibre-y.

Finally, just 100 g of avocado (about half of a medium one) has 7g of fibre and 160 cals, so it is a delicious way to get some extra fibre in.

Hope this helps! Getting fibre is easy once you identify some staple fibre-rich foods that you can incorporate in your meals.

I agree on lentils. Legumes in general: fiber and a great source of protein!

Chief_Rocka wrote: »

popcorn

Popcorn? Hmmm! I'm low on fibre today... and if this is true, then I now have a low cal way of getting some...

Oh and before I forget, if you up your fibre, make sure to also drink lots of water, because fibre absorbs liquids. Insufficient water intake can make bowel movements (yes, I went there, sorry) too dry.

Quest bars.