How do I get more fiber in my diet?

Lots of delicious vegetables.

Chia seeds!!

Raspberries have a surprisingly high amount and a pint of them is so low in cals not to mention delicious!

I usually hit between 20 and 25g with my normal food choices, but add a supplement if I think I'm going to end up short. My diary is open, if you're looking for ideas.

Whole grain breads, rice, and pasta
Fruit and veg
Nuts

If you aren't clear on what specific foods contains fiber, Google can help.

A few years ago, I noted that my veggie intake was lacking. I like veggies, but I seemed to be eating moslty wheat & other grains. I found that replacing a whole meal was the most effective way of increasing my veggies. I choose lunch. Instead of a sandwich, I switched to salads as the main course. Mostly Romaine lettuce based, but sometimes bean salads or broccoli salads. I got very creative. My dinner leftovers went into the salad. Say I had BBQ sandwich for dinner. I put the meat & BBQ sauce on lettuce the next day, making sure the lettuce was the primary bulk of my lunch. Same is true of salmon, steak, crab cakes, burritos, meatloaf, roast chicken etc. This is how I kept just a salad, which I used to consider BORING, interesting. Sometimes I make my dinner side dish larger to use it as the primary bulk of my lunch. I'd add meat or cheese & other veggies to keep it interesting.

I require high fiber so I add beans (garbanzo's, pinto, kidney, black beans) to my salads, use low calorie high fiber cereals for breakfast (such as Kashie brand), have a high fiber (8 grams), low calorie (100) light english muffin for breakfast with an egg, and eat a Fiber One Oats & Peanut Butter Bar (9 grams fiber-140 calories) for a snack. Also be sure to eat 3 fruits a day (berries have high fiber) and high fiber veggies such as asparagus.

TavistockToad wrote: »

Fruit and veg

Plus grains and legumes. Nuts. Seeds.
Pretty much any whole foods from plants, or not-whole plant foods that have kept the fibrous parts, like bran.

ETA:yesterday I got 48 g fiber without supplements or any special "high-fiber" products

Breakfast: 1 pouch instant "original" Cream of Wheat hot cereal (1 g fiber) topped with one "cup" packaged pineapple in coconut-flavored syrup (1 g) (total, 2 g fiber)

Lunch: a brown rice (7 g -- they give you a massive amount of rice I estimate at 2 cups) bowl from the bibimbap/noodle shop near my office, topped with roasted seaweed (1 g), grilled tofu (4 g), peanuts (1 g), and shredded carrots (1 g). (total, 14 g fiber)

Dinner: I was starving when I got home, so I started with something that didn't need much prep, a banana (3 g) dipped in a mixture of almond butter (3 g) and a small amount of partially defatted peanut flour (it's something like PB2, but it doesn't have sugar, b/c I don't like the taste of extra sugar in my peanut butter) (1 g). Then I moved on to a massive (volume) salad of escarole (2 g), a whole avocado (10 g), and two tangerines/mandarins (4 g). Then I polished off a three-ounce bag of lentil crisps (like potato chips/crisps, but made from lentils) (6 g). Total, 29 g.

Evening snack: a 100-calorie bag of microwave popcorn (3 g).

Total for day, 48 g.

It's not a usual day, since I'm doing vegan Fridays for Lent, and about the only things I consumed that didn't contribute to my fiber count were black coffee, the sesame oil on my rice bowl, and a splash of champagne vinegar on my salad. Two weeks ago I hit 51 g of fiber on a vegan Friday. More typically I'm somewhere between the low 20s and low 30s.

I eat oatmeal every morning and I have a good portion of veggies on a daily basis.

Millie4195 wrote: »

I have been struggling to get forms of fiber in my diet, all I have done is eating wheetabix in the morning

Since your diary isn't open, how much are you currently getting and from what sources?

All good advice above on eating foods for fiber, rather than supplements, esp. oatmeal, fruits/veg, beans, etc.

There's hardly a day where I'm not getting 25+ g of fiber, which seems to be a good number for me.

I'm now blending in whole apples (not the cores) and bananas with yogurt and milk for a quickie simple smoothie. Apples are great for fiber.

I bake about 80% of the family's bread. Usually a whole wheat base, with other whole grains, including oat flour. I typically add rolled oats in with the oat flour and wheat germ with whole wheat bread for a little extra "bulk." This is good, but, since we're also reducing our glycemic load, we can't possibly get enough fiber through bread. But every little bit helps ...

However, if food isn't doing it for you, then a supplement might. For an extra kick of fiber, I used to mix some "Garden of Life Raw Fiber" mix in with my whey drink as a midmorning or midafternoon snack drink when i was still working (I may be "retired and not know it" at this time).

Good luck.

More vegetables and beans. Barely spring here, so that mostly means soup (soup vegetables are what is cheaply available right now).

Prunes. I love them! 5 are 100 calories, and that's my daily after dinner snack.

Theo166 wrote: »

Millie4195 wrote: »

I have been struggling to get forms of fiber in my diet, all I have done is eating wheetabix in the morning

Millie is another one post and gone.

I don't think it was an April Fools post?

I do not understand why people post and don't bother coming back..

Well, hopefully the replies here helped someone else.