Fiber! Why Are You So Illusive?
onemorelardo
Posts: 26 Member
I have been eating my veggies. Veggies which are high in fiber like brussell sprouts, asparagus, spinach, broccoli, etc. I've switched all grains to wholegrain (even pastas). I've choked down bowls of oatmeal, even though I absolutely detest oatmeal, and yet...I still can't hit my daily fiber goal.
I really REALLY don't want to have to drink those fiber powder drinks that my grandmother did (politely hiding her face to outlast the gag reflex, before turning around).
Does anyone have any tips for this? How are you hitting your fiber requirement?
I really REALLY don't want to have to drink those fiber powder drinks that my grandmother did (politely hiding her face to outlast the gag reflex, before turning around).
Does anyone have any tips for this? How are you hitting your fiber requirement?
1
Replies
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Spinach and psyllium husk tend to be my primary sources, though I honestly barely pay attention to fiber anymore. One of the benefits of my woe.1
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I have to get my cholesterol count down before my doctor visit on the 20th. This is my major reason for wanting to reach my fiber requirement, but it is difficult to do.2
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If you're having a hard time reaching your fiber goal, and you feel you need to increase it and can't without food, you may need to resort to a drink here and there...the good news is it isn't as bad as the one Gramma drank!2
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Kellog's All Bran Buds, 1/3 cup is 51% of the RDA.7
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I shoot for 25-30 grams a day. Eating fiber definitely makes a positive impact on both my cholesterol and blood sugar - which according to my doctor are 'picture perfect'. I eat high fiber foods in general, but sometimes I supplement with psyllium husk. Personally, I think the raspberry smooth Metamucil is pretty tolerable.
For high fiber foods, a serving of air-popped popcorn has 6 grams of fiber (I add butter, of course). Hummus, raw veggies, black bean salsa/salad are good sources, too.1 -
Apples, avocado, beans, chickpeas, and quinoa are great for higher fiber foods. You can sprinkle flax seed on your food/smoothie, which has a good deal of fiber.3
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Thank you all. I'm definitely going to try the Kellog's All Bran Buds and give Metamucil a chance.0
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If you can't stand a straight fiber supplement, make some low carb bread. The psyllium husk in it is the exact same as what's in the supps.
ETA: I'm an idiot and linked the wrong thing. Use this, just knock the cheese off if you don't want the extra kcals: http://www.ruled.me/keto-grilled-cheese-sandwich/1 -
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Gallowmere1984 wrote: »If you can't stand a straight fiber supplement, make some low carb bread. The psyllium husk in it is the exact same as what's in the supps.
http://www.ruled.me/low-carb-focaccia-bread/
Excellent tip! I'm going to try this. Thank you!0 -
I am vegetarian and tend to do very well with getting enough fiber; I never drink those fiber mixes. Looking through my diary, it seems I get about 8 grams of fiber just from my morning smoothie (which has kale) and then whenever I cook with pasta, I always use a whole wheat version, or one that has fiber added in. I eat a lot of beans too.
Have you tried FiberOne products? They make cookies and bars. I have a FiberOne cookie with my lunch almost every day. It's 5 grams of fiber and just 120 calories, so I think it makes a pretty fair dessert. You might try subbing out a dessert or snack for one of their products. (I think they taste good!) I also like to eat apples, which have 5 grams of fiber.3 -
And if you detest oatmeal, you should switch to eggs or another type of breakfast, or learn to make overnight oats. That has made the world of difference for me now with oatmeal.
Quest protein bars have a lot of fiber in them as well. I get a lot of my fiber from them.3 -
Beans and lentils are also high in fiber. I'm sorry. I don't really have anything useful to add to this conversation. I am always always always WAY over my fiber and that was even when I was still at 1400 calories a day. It's even moreso now that I've raised my calorie goal.3
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jaredlrice wrote: »Gallowmere1984 wrote: »If you can't stand a straight fiber supplement, make some low carb bread. The psyllium husk in it is the exact same as what's in the supps.
http://www.ruled.me/low-carb-focaccia-bread/
Excellent tip! I'm going to try this. Thank you!
I edited my post above, but in case you missed it, I'm a dumb and linked the wrong thing. Meant to link this http://www.ruled.me/keto-grilled-cheese-sandwich/ and say that if you don't want the extra kcals, just drop the cheese.1 -
Gallowmere1984 wrote: »jaredlrice wrote: »Gallowmere1984 wrote: »If you can't stand a straight fiber supplement, make some low carb bread. The psyllium husk in it is the exact same as what's in the supps.
http://www.ruled.me/low-carb-focaccia-bread/
Excellent tip! I'm going to try this. Thank you!
I edited my post above, but in case you missed it, I'm a dumb and linked the wrong thing. Meant to link this http://www.ruled.me/keto-grilled-cheese-sandwich/ and say that if you don't want the extra kcals, just drop the cheese.
Wow that looks amazing! Thanks. My wife will love this since she has to be LCHF1 -
jaredlrice wrote: »I have been eating my veggies. Veggies which are high in fiber like brussell sprouts, asparagus, spinach, broccoli, etc. I've switched all grains to wholegrain (even pastas). I've choked down bowls of oatmeal, even though I absolutely detest oatmeal, and yet...I still can't hit my daily fiber goal.
I really REALLY don't want to have to drink those fiber powder drinks that my grandmother did (politely hiding her face to outlast the gag reflex, before turning around).
Does anyone have any tips for this? How are you hitting your fiber requirement?
How much fiber are you shooting for? I usually shoot for 15 grams per 1000 calories...1 -
Add chia seeds your oatmeal or breakfast cereal. Eat a lot more black beans and lentils, they have huge amounts of fiber. Raspberries and pears are great on the fruit side.1
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Gallowmere1984 wrote: »jaredlrice wrote: »Gallowmere1984 wrote: »If you can't stand a straight fiber supplement, make some low carb bread. The psyllium husk in it is the exact same as what's in the supps.
http://www.ruled.me/low-carb-focaccia-bread/
Excellent tip! I'm going to try this. Thank you!
I edited my post above, but in case you missed it, I'm a dumb and linked the wrong thing. Meant to link this http://www.ruled.me/keto-grilled-cheese-sandwich/ and say that if you don't want the extra kcals, just drop the cheese.
Wow that looks amazing! Thanks. My wife will love this since she has to be LCHF
Oh man, if that's the case, have her go through all of that dude's recipes on that site. Everything I have made from there is legitimately fantastic.1 -
https://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000193.htm
Beans, lentils, peas
Raisin bran cereal, Grape Nuts
Bran muffins
Almonds, peanuts
Popcorn
Artichokes
Prunes
http://www.mayoclinic.org/cholesterol/art-200451921 -
jaredlrice wrote: »I have been eating my veggies. Veggies which are high in fiber like brussell sprouts, asparagus, spinach, broccoli, etc. I've switched all grains to wholegrain (even pastas). I've choked down bowls of oatmeal, even though I absolutely detest oatmeal, and yet...I still can't hit my daily fiber goal.
I really REALLY don't want to have to drink those fiber powder drinks that my grandmother did (politely hiding her face to outlast the gag reflex, before turning around).
Does anyone have any tips for this? How are you hitting your fiber requirement?
How much fiber are you shooting for? I usually shoot for 15 grams per 1000 calories...
My diary says I need 38g, but I'm only hitting about 15 to 20 per day.1 -
jaredlrice wrote: »jaredlrice wrote: »I have been eating my veggies. Veggies which are high in fiber like brussell sprouts, asparagus, spinach, broccoli, etc. I've switched all grains to wholegrain (even pastas). I've choked down bowls of oatmeal, even though I absolutely detest oatmeal, and yet...I still can't hit my daily fiber goal.
I really REALLY don't want to have to drink those fiber powder drinks that my grandmother did (politely hiding her face to outlast the gag reflex, before turning around).
Does anyone have any tips for this? How are you hitting your fiber requirement?
How much fiber are you shooting for? I usually shoot for 15 grams per 1000 calories...
My diary says I need 38g, but I'm only hitting about 15 to 20 per day.
What's your calorie target?
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1500 calories per day, but I usually come in about 1200 +/- by the end of the day.0
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Raspberries
I bet you could eat raspberries
200g raspberries = 14g fibre
(and they're great with a greek yogurt)3 -
jaredlrice wrote: »1500 calories per day, but I usually come in about 1200 +/- by the end of the day.
At 1500 calories per day 22.5 grams of fiber should be enough. So you really aren't that far off. When I am in a cut and eating lower calories then normal I will take 3 fiber caps with each meal.
This is what I take now...
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jaredlrice wrote: »I have to get my cholesterol count down before my doctor visit on the 20th. This is my major reason for wanting to reach my fiber requirement, but it is difficult to do.
If this is more about the cholesterol than digestive help, soluble fiber is what you need to make sure you're getting enough of so check the labels for that. My go-to foods are oatmeal (I know, not your preference), Brussels sprouts, beans (black & limas are my favorite), sweet potatoes, flax seed. Check online for highest soluble fiber foods & go from there.
I shoot for 8-10 of my grams of daily fiber to be soluble, the rest are insoluble & help with the bathroom, lol.
Benefiber over Metamucil, imo, hands down. Really there's no taste at all to me & it mixes easily with just about anything. And there's 3 of the 10 grams right there.
Good luck4 -
I struggle too. I have been eating a ton of fresh berries but then my sugar is through the roof! Probably start eating more greens.jaredlrice wrote: »I have been eating my veggies. Veggies which are high in fiber like brussell sprouts, asparagus, spinach, broccoli, etc. I've switched all grains to wholegrain (even pastas). I've choked down bowls of oatmeal, even though I absolutely detest oatmeal, and yet...I still can't hit my daily fiber goal.
I really REALLY don't want to have to drink those fiber powder drinks that my grandmother did (politely hiding her face to outlast the gag reflex, before turning around).
Does anyone have any tips for this? How are you hitting your fiber requirement?
2 -
I like oatmeal but get really tired of it. Try oat bran - it is smoother and creamier (cream of wheat consistency) with 7g fiber/serving.
Ronzoni smart taste pasta tastes like regular pasta but has extra fiber.
Brownberry/Arnolds/Orowheat makes double fiber bread.
Beans!1 -
i am a fan of the fiber one products5
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It's hard to get fiber isn't it, total change in eating habits for me.
https://www.achs.edu/blog/2012/07/17/top-ten-high-fiber-low-calorie-foods
Summarized below
Raspberries! (8 g/cup - 64 cal) but $$$
Pears (5.1 g each - 52 cal)
Apples (4.4 g each - 75 ±cal)
Blueberries (3.5 g/50 berries - 40 cal)
and more...
one good one for you might be steamed broccoli, says it's good for lowering cholesterol. (5.1 g/cup - 52 cal)1
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