Need more fiber

Intentional_Me
Intentional_Me Posts: 336 Member
edited December 3 in Food and Nutrition
How do you reach your fiber goal for the day? I'm finding it very difficult to reach my goal and stay within calories. I read avocados were pretty fiber rich so I'm going to get some. Are fiber supplements and bars as good as naturally fiber rich foods? I read that only 5% of Americans get enough fiber in their diets!
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Replies

  • 1992fx3
    1992fx3 Posts: 35 Member
    I eat All Bran Buds; 1/3 cup is %51 of the RDA.
  • zyxst
    zyxst Posts: 9,149 Member
    I don't reach my fibre goal (25g) every day. When I do, it's because I ate a lot of fruits and veggies and a Fibre 1 bar. Sometimes I can get there with popcorn and oatmeal.
  • kavahni
    kavahni Posts: 313 Member
    Psyllium husks are your friend! 4.5 gms/ tablespoon. You don't want to use a huge amount of this, but if you sprinkle a couple of tablespoons over various things you eat in the course of the day you can up your fiber significantly. Also be cautious about getting too much fiber if you start supplementing. Too much fiber can plug you up just as easily as too little fiber can.
  • 007Aggie
    007Aggie Posts: 110 Member
    Beans, high fiber bread, salads, veggies, fruit, and an occasional Fiber One bar for dessert.
  • TeaBea
    TeaBea Posts: 14,517 Member
    I steer clear of the bars - chicory root (inulin). Nasty side effects for me. The fiber additives in yogurt are the same.

    Whole foods are a general rule.
    http://www.webmd.com/diet/fiber-health-benefits-15/slideshow-high-fiber-foods

    Fruits, veggies, beans, legumes, seeds, whole grains. I like to stir FiberOne (original) into my Greek yogurt. Oatmeal is great because it contains both soluble & insoluble fiber. My lunch & dinner has veggies (sometimes grain). Snacks are fruits or popcorn.

    Don't increase fiber all at once. This could be really uncomfortable.
  • rileysowner
    rileysowner Posts: 8,336 Member
    Beans and veggies. Whole grains as well. The problem with avocado is while it has a good amount of fiber, it is really calorie dense.
  • amusedmonkey
    amusedmonkey Posts: 10,330 Member
    Lots of plant-based foods. Avocados are nice and all, but they are expensive in terms of calorie per gram of fiber (they have a lot of calories). If you are a few grams of fiber short but don't have many calories left, it's best to go for lower calorie vegetables. Endive, artichoke, cauliflower, eggplant, collards..etc are all high in fiber but low in calories.
  • cee134
    cee134 Posts: 33,711 Member
    I usually go over by 10 g or more (My goal is 38 g). Usually because I eat alot of bean, legumes, and vegetables. Another "trick" is I enjoy a bowl of fresh air popped popcorn most nights.

    Basically when it comes down to it, you just have to figure out ways to get more vegetables and fruit in your diet.
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    Vegetables for evey meal, 2-3 portions of fruit every day, often whole grains, some nuts and seeds.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    I get about 50 grams a day usually. Beans, vegetables, high-fiber fruits (berries, pears, etc). If you're eating lots of vegetables, I think it would be hard not to hit your fiber goal.
  • Intentional_Me
    Intentional_Me Posts: 336 Member
    Thanks everyone!
  • medic2038
    medic2038 Posts: 434 Member
    kavahni wrote: »
    Psyllium husks are your friend! 4.5 gms/ tablespoon. You don't want to use a huge amount of this, but if you sprinkle a couple of tablespoons over various things you eat in the course of the day you can up your fiber significantly. Also be cautious about getting too much fiber if you start supplementing. Too much fiber can plug you up just as easily as too little fiber can.

    I tried these in pill form some years ago and it was an awful experience! I had taken 1/2 of the recommended dose, and had gone to the bathroom 5+times later that day. Needless to say I never tried them again.

    I liked the fiber choice tablets. They were fruity/sweet and were a decent help on the days I needed a little extra. I seemed to get a lot more gas whenever I took these.

    Now I pretty much just stick to plants for fiber. I don't even track green fibrous veggies (I eat a ton of baby spinach, and it's so low calorie that it doesn't really impact my diet).
  • Francl27
    Francl27 Posts: 26,371 Member
    An apple a day (I love my pink ladies). Whole grain pasta/bread. Cereal bars with fiber/oats. Veggies. Beans.

    I'm usually around 25g. It's enough to keep me regular.
  • Need2Exerc1se
    Need2Exerc1se Posts: 13,575 Member
    edited September 2016
    1992fx3 wrote: »
    I eat All Bran Buds; 1/3 cup is %51 of the RDA.

    Me too! I love it in place of granola in a fruit and yogurt parfait.

    I also eat Fiber Gourmet pasta. http://www.fibergourmet.com/ClassicPastaHealthy.aspx

    I add chia seeds and ground flax to many dishes, and eat a lot of vegetables and fruit.

    Edit: and beans, I eat a lot of beans. So filling and nutrient packed for the calories!
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    I always seem to be over (which is good, IMO).

    Beans when I have them are a star source. Otherwise, vegetables and fruits (some more than others), whole grains.
  • Spook_Skywalker
    Spook_Skywalker Posts: 180 Member
    C H I A S E E D S. I have them every morning, 2 tablespoons in a bottle of water (you can add mio flavor to avoid how bland it is). About 11g of fiber for 120 cals. Also low sodium black beans are a good one!

    Remember too much fiber can have adverse effects, so find your balance :smile:
  • candie33
    candie33 Posts: 36 Member
    Does the chia seeds dissolve in the water?
  • Ashley083
    Ashley083 Posts: 15 Member
    I never seem to have a problem reaching my fiber intake... I agree with what others have said... lots of veggies, fruit, whole grains... I don't know what kind of bread you use, but I really like Ezekiel bread. It's organic, has no fillers, and is made from sprouted grains. It has about 4 grams of fiber and 5 grams of protein, per slice. It's usually found in the freezer section of the grocery store, if interested.
  • AnnPT77
    AnnPT77 Posts: 34,550 Member
    Like others say, go with the veggies, fruit, and grains. Bonus: Besides the fiber, they help you get ample micronutrients (vitamins, minerals, antioxidants, etc.) !
  • MiamiSeoul
    MiamiSeoul Posts: 1,809 Member
    Eat beans & leafy greens every day. You can achieve this easily through soups - I add beans and kale to every soup I make!
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  • rosebarnalice
    rosebarnalice Posts: 3,488 Member
    I average 30-40 grams of fiber a day. Lots of veggies (veggie omelet 3-5 days per week for breakfast, big salad for lunch; whole grains (oatmeal+flax 2-3 days a week for breakfast, and sometimes for an afternoon snack), and heavy reliance on beans and legumes as protein sources.
  • AngryViking1970
    AngryViking1970 Posts: 2,847 Member
    VegetaSKJ wrote: »
    candie33 wrote: »
    Does the chia seeds dissolve in the water?

    No, it makes wet, slightly crunchy goo.

    That sounds...appealing? :s
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  • JeromeBarry1
    JeromeBarry1 Posts: 10,179 Member
    My food diary is open and today I'm going to get to 47 grams of fiber today. Click the button to view Printable to see the fiber column.
  • bvplh
    bvplh Posts: 8 Member
    AngryViking1970 wrote: »
    VegetaSKJ wrote: »
    candie33 wrote: »
    Does the chia seeds dissolve in the water?

    No, it makes wet, slightly crunchy goo.

    That sounds...appealing? :s

    Actually, it can create sort of a nice texture, like a thick pudding, when mixed with greek yogurt, mashed sweet potato, etc. The taste is really neutral, unlike flax, and it is a great way to add fiber. Between chia, oatmeal, and regular fruits and veggies, I always go over my fiber requirement.
  • olymp1a
    olymp1a Posts: 1,766 Member
    I suggest trying gettting your fibre from food, like all bran cereals, or oatmeal bran for example. Just google high fiber foods and see what fits in your diet and lifestyle. If you can't reach your goal from food then you can add psyllium husks.
  • BigGuy47
    BigGuy47 Posts: 1,768 Member
    VegetaSKJ wrote: »
    candie33 wrote: »
    Does the chia seeds dissolve in the water?

    No, it makes wet, slightly crunchy goo.

    I'll mix chia seeds in my yogurt, but I don't care for mixing them in water. Drinking chia fresca is like drinking a glass full of tadpoles.
  • olymp1a
    olymp1a Posts: 1,766 Member
    BigGuy47 wrote: »
    VegetaSKJ wrote: »
    candie33 wrote: »
    Does the chia seeds dissolve in the water?

    No, it makes wet, slightly crunchy goo.

    I'll mix chia seeds in my yogurt, but I don't care for mixing them in water. Drinking chia fresca is like drinking a glass full of tadpoles.

    I mix chia seeds with chocolate soy milk and let it sit in the fridge for half an hour. It becomes like pudding.
  • AngryViking1970
    AngryViking1970 Posts: 2,847 Member
    BigGuy47 wrote: »
    VegetaSKJ wrote: »
    candie33 wrote: »
    Does the chia seeds dissolve in the water?

    No, it makes wet, slightly crunchy goo.

    I'll mix chia seeds in my yogurt, but I don't care for mixing them in water. Drinking chia fresca is like drinking a glass full of tadpoles.

    Ack. I just dry heaved. LOL
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