How to Increasing my Fiber (recipes are welcome)

eat more fruits and veg, legumes, lentils, oats and other whole grains.

I suggest that bulk will help, too. I have good success with popcorn.

Break out the prune juice and eat a large bowl of canned spinach with balsamic vinegar. Works for me every time.

I've recently started eating dates to add some fibre to my diet! I eat them on their own or chopped up in oatmeal/greek yogurt.

I love black bean spaghetti. Explore Asian makes the noodles entirely out of black beans, and 2oz has 12 grams of fiber with 25 grams of protein. It tastes really good too! Just like regular pasta. It'll turn the water you boil it in black, but the pasta itself still tastes delicious. I put spaghetti sauce on it, but you could put just about any kind of sauce on it.

The same brand also makes noodles out of adzuki beans, soybeans, and edamame too!

I eat mostly plant based vegan and I can get anywhere from 50 to 80 g of fiber. So as everyone said plants are the way to go. I used to consume maybe 20 grams or so and I developed diverticula of the colon and then last year had a colectomy. Docs say it was probably years of a low fiber diet. Just eat what you can digest though. Tummy troubles suck

if you don't mind the natural fats then try Dr Hyman breakfast detox smoothie. It as 1tbsp chia, pumpkin and hemp seed, 1/4 avocado, 1/2 tbsp coconut butter and 1tbsp almond butter with 1/2c blueberry and cranberry with a few walnuts blended with 1c water. That is 16g of fiber right there.

I just starting eating Kellog's All Bran Buds. 1/3 cup is 51% of the RDA for fiber and 80 calories. I eat them as snack, they're crunchy and have a nutty flavor. Of course you could eat it as breakfast cereal with milk; or possibly work it into recipes. A single serving daily is keeping me regular so far.

cwolfman13 wrote: »

eat more fruits and veg, legumes, lentils, oats and other whole grains.

I second this. Especially lentils. Popcorn has good fiber content as well.

I'm lazy on fiber so I eat a serving, maybe two of all bran buds and cashew milk. It gives me the entire amount I need for the day and everything else is a bonus.

Chia seeds. Great for protein and fiber. In salad or soak for at least a half hour (even overnight) in milk to create a pudding. Can use almond milk. 1 cup milk to 1/3 cup chia seeds and whisk a lot until they are swelling and softening to a paste. I add cinnamon.

Everyone should be eating 14 grams of fiber per every 1000 calories consumed, to be up to the USDA recommendations. That being said, you said you're only eating 15-25mg. I do hope you meant grams, not milligrams. If that's the case, you don't really need more, unless you're eating a lot of calories. 15 grams fiber on a 1000 calorie day is ideal, 25 grams fiber would be fine for up to about 1800 calories, I think (I'm not great at math). The more calories you eat, the more your fiber consumption should go up, for, say a 2000 calorie diet, they recommend closer to 35 grams fiber daily.

Anyway, amounts aside, keep in mind that adding fiber is only 50% of the equation in controlling bowels: You have to add WATER for it to work. I don't think there are any set guidelines on how much water per grams fiber, but I have found that I require about 20 ounces of water per meal just to get anything to move at all. I try to drink at least 12 ounces between meals as well. I am eating a high fiber diet for similar reasons as you, and I'm also a bit perplexed by the "correct amounts" of fiber. I do know that a LOT of the recommendations are working on the assumption that we're all eating over 2000 calories a day, so they are way high! My favorite foods are Oat bran, Ground flax seed, Lentils, Quinoa, and vegetables/fruits like Broccoli, Peas, Pumpkin, Banana. All of those are fairly high in fiber, and easy to incorporate into the daily diet (like putting the pumpkin in the oat brand and flax breakfast cereal with a touch of cinnamon and maple syrup - breakfast you can make in under 2 minutes in the microwave and then CHUG without chewing). Lentils and Quinoa can be used anywhere you'd normally use rice or pasta (like in chicken cacciatore/parmesan, under stir-fry, in dressing/stuffing, soups). Speaking of rice, if you have to have it, make sure it's brown rice. Lentils can be used in anything that you'd normally use lower fiber beans in (read labels, some beans are better than others), substitute half the beans for lentils (chili, soups). Quinoa can be made into a passable cold salad with a vinaigrette dressing and some fresh crisp vegetables, certainly it's easy to add 1/4 a cup as a "topper" on a traditional salad and doesn't change the flavor much at all (be sure it's rinsed quinoa). Another favorite "salad" of mine is a pea salad, I just use canned peas, add a spoonful of low calorie mayo, a dash of apple cider vinegar, and a drop of mustard (some people use just mayo and lemon juice). It's very easy to adapt and change to suit your tastes, basically cold green peas and mayo. Think of it as a healthier version of potato salad.