A HIGH FIBER DIET?!! HELP
MyTurn2BHappy
Posts: 475 Member
Good morning friends! I had a procedure done yesterday and the Dr wants to put me on a high fiber diet. This FREAKS me out, because I'm used to Protein diets and I'm afraid of gaining weight. Any thoughts on this? He gave me a list of acceptable food, but how do I know what will help me lose, not gain?
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Replies
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You lose weight via a calorie deficit, not by eating specific foods. Stick to your deficit and you’ll lose.9
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You lose weight via a calorie deficit, not by eating specific foods. Stick to your deficit and you’ll lose.
^I agree. High fiber actually assists with decreasing hunger as well, so it may make your weight loss easier. If you find yourself gaining weight the first week or two after increasing fiber, don't worry- sometimes it can make you hold bulk in your GI tract including extra water for a short while before you become more "regular." As long as your calories are in a deficit, your weight will come back down.2 -
The benefit of high protein for many is that it helps with hunger, and fiber often has the same effect. Some foods (like beans) are both pretty good sources of protein and high fiber, whereas some other sources of fiber may be pretty low cal. I'd say try it before deciding you won't like it.
And yes, calorie deficit is what causes weight loss, although if you've been low carb and increase carbs you might gain some water weight. It's not fat, it doesn't matter, and it will be only at first.7 -
lemurcat12 wrote: »The benefit of high protein for many is that it helps with hunger, and fiber often has the same effect. Some foods (like beans) are both pretty good sources of protein and high fiber, whereas some other sources of fiber may be pretty low cal. I'd say try it before deciding you won't like it.
And yes, calorie deficit is what causes weight loss, although if you've been low carb and increase carbs you might gain some water weight. It's not fat, it doesn't matter, and it will be only at first.
^^^ all of this ^^^0 -
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Going along with the other commenter, if you've been relatively low fiber up to now, I'd ramp it up gradually.2
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nickssweetheart wrote: »Going along with the other commenter, if you've been relatively low fiber up to now, I'd ramp it up gradually.
Yes, and focus on whole foods with fiber. Think: green VEGETABLES and fruit. Not fiber supplements. Vegetables and fruits have a lot of water in them, this helps.3 -
My doctor also advised me to get more fiber. So in the morning, I fill up a blender bottle with water and Mio, add a couple tablespoons of Metamucil, shake it up and chug it. Barely any extra calories, easy peasy.2
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^^great advice. I eat a pretty high fiber diet most of the time and really think it's helped me over the years. I have 2 friends who's Dr advised to get a high fiber diet because of Diverticulitis. Change one of your MFP's goals to fiber and increase fiber slowly. Don't go from 5 grams a day to 30! And make sure you're drinking plenty of water.
I was surprised at the amount of fiber and low calories in eggplant and other fruits/vegetables, in addition to beans/lentils, try researching vegetarian recipes - they typically will be full of fiber. I just made black bean soup and lentil/mushroom meatloaf and they are high in fiber and flavor. Or add a can of white beans to a vegetable soup for an easy high fiber fix.
I also start my day with a high fiber breakfast of either oatmeal (the old fashioned kind, not instant), plus chia seeds and raisins. Or shredded wheat cereal with banana or berries. Both clock in at 8-10 grams of fiber and about 350 calories depending on portions & type of milk.
Apples, pears, berries, avocados come to mind as well. Good luck!2 -
You might try pairing the apple or pear with some protein for a more filling snack. I like an oz of blue cheese with my apple.
You can also try adding chopped apple to chicken breast, celery, grapes and either mayo or plain yogurt for a yummy chicken salad that has both protein and fiber. Serve in a lettuce leaf if you're trying to cut carbs. Dang, that sounds good! I'm going to make that this week! LOL.1 -
Easy, stick with low calorie density, high fiber foods. Basically, eat your veggies.0
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There are some awesome low calorie high fibre cereals out there. Also wholegrains in bread and pasta. Try to get something fibrous into every meal.0
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WOW THANK YOU! These are all great ideas! But, I can't have fiber supplements, they upset my stomach. I feel better about it now
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Almost all the grain products I buy are whole grain rather than refined - in addition to the right kind of veggies and fruit, they're a great source of fiber. Become a label reader and choose the products that are higher in fiber when you shop or dine out. For example, fiber in a bottle of diet Coke = 0g, fiber in a 6 oz glass of V8 = 2g. I routinely get more than 30g of fiber in my diet per day, and I never use fiber supplements - you don't need them if you make the right food choices. Also note that not all fruits and veggies are made equal: some have more fiber than others.
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948
I also choose snacks for their fiber content - couple of Ak-Mak crackers with 2 Tb hummus = 2.5g fiber, medium apple = 4.4g, 90 calorie Fiber One Chocolate Fudge Brownie bar, 5g.1 -
Pears are one of the higher fiber fruits, and they are available now. There are some recipes for cooking them into stuff. I throw them into a whole juice w some celery and blueberries.2
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Oh, and raspberries are really high fiber too! I'm always looking for an excuse to eat more raspberries. Think french toast made with high fiber bread and almond milk and topped with bananas and raspberries...
Now I've made myself hungry.3 -
Eat bran cereal for breakfast. Simple. I eat a serving of All Bran Buds plus a serving of either Frosted Mini Wheats or Kashi Shredded wheat every morning. The two together taste decent, and it is a heck of a start on your fiber for the day. Just drink lots of water throughout the day and you'll be fine.1
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You should look into FiberOne products. Also if you want your protein and lots of fiber too, there's Quest bars.1
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Spliner1969 wrote: »Eat bran cereal for breakfast. Simple. I eat a serving of All Bran Buds plus a serving of either Frosted Mini Wheats or Kashi Shredded wheat every morning. The two together taste decent, and it is a heck of a start on your fiber for the day. Just drink lots of water throughout the day and you'll be fine.
For those like me who find the taste and texture of All Bran vile and have to avoid it because it contains psyllium:
All Bran Buds - 13g
Frosted Mini Wheats plus a banana plus Fiber One bar for a mid-morning snack - 5.3g + 3.1 + 5 = 13.4g
So there's more than one way to get your fiber in. Regarding psyllium, it can have negative digestive effects in some people - and people like me who are on blood thinners have to avoid psyllium.3 -
bellaesprita wrote: »You should look into FiberOne products. Also if you want your protein and lots of fiber too, there's Quest bars.
I'm okay with original Fiber One - no chicory root (inulin)......but flavored Fiber Ones give me stomach pain.0 -
Fiber Gourmet brand pasta
Bran buds (mix into greek yogurt for a nice crunch)
Chia seeds or ground flax seed - add to whole grains to up the fiber content
Lentils, peas and beans
artichokes, broccoli, raspberries, pears, mushrooms, brussel sprouts, nuts, mangos (google high fiber fruits/vegetables)
My doctor recommended high fiber for me when I told her I was losing weight. Following her suggestion made weight loss much easier. Fiber keeps me full longer than anything else.3 -
Increasing my fiber was a game changer for me to finally feel satiated at meal time. I tried the high protein and I tried the high fat, but neither of those made me feel full, even with all the tricks with it like drink a glass of water with your meals or wait 20 minutes after you eat to determine if you really are still hungry - yes, still hungry!
Then I focused on increasing fiber. I now eat about 40-45g of fiber a day. I finally feel full after a meal, sometimes even packing up a meal half eaten to finish later. Same calories as before - just more filling to me. Hopefully you have similar results.
Good luck.4 -
Spliner1969 wrote: »Eat bran cereal for breakfast. Simple. I eat a serving of All Bran Buds plus a serving of either Frosted Mini Wheats or Kashi Shredded wheat every morning. The two together taste decent, and it is a heck of a start on your fiber for the day. Just drink lots of water throughout the day and you'll be fine.
For those like me who find the taste and texture of All Bran vile and have to avoid it because it contains psyllium:
All Bran Buds - 13g
Frosted Mini Wheats plus a banana plus Fiber One bar for a mid-morning snack - 5.3g + 3.1 + 5 = 13.4g
So there's more than one way to get your fiber in. Regarding psyllium, it can have negative digestive effects in some people - and people like me who are on blood thinners have to avoid psyllium.
I'm not a fan of other all-bran products, but the buds seem to not be as crap tasting to me. I can eat them with a little vanilla almond milk and don't mind them even by themselves. The Frosted Mini Wheats are an added flavor bonus though. Lately I've been eating Kashi products in place of the Frosted Mini Wheats (not sure on the psyllium content), Dark Cocoa Karma is my favorite. It's a few less calories than Frosted Mini Wheats as well, likely because it's not frosted.0 -
There's an article on high fiber recipes on the MFP blog today. They all look delicious! That might be a good place to start?1
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Interesting to see how many others are bugged by fiber products. Most fiber supplements make me sick to my stomach, painful cramps for days.
I eat lots of beans. making them in my instant pot really helpse not have bad gas (I dunno why). Too much broccoli or similar veggies makes it so I don't even want to be around myself.
So beans for lunch, maybe dinner. Bran cereal or shredded wheat for breakfast.
Peaches and such when possible, it's not always in my budget to eat a ton of fruit.
I do love fiber one's baked bars for days i am low. Quest bars when traveling.
Popcorn. I love popcorn for a snack, especially when I want to eat any enormous bowl of something.
Increase slowly. You can still have a higher protein diet.1 -
I echo the advice to add fiber slowly and take with plenty of water. Here is a decent article about fiber. Try soluble fiber like oatmeal for breakfast and fermentable fiber.
http://lpi.oregonstate.edu/mic/other-nutrients/fiber1
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