I need more fiber! Help!!

mollyann8446
mollyann8446 Posts: 2 Member
in Food and Nutrition
I need more fiber in my diet. Any suggestions? Just coming off of the keto diet didn’t workout for me. I’m trying to eat 30 grams a day.

Replies

  • LouVee186000
    LouVee186000 Posts: 81 Member
    Some of my frequent fiber-rich foods: avocado, broccoli, oatmeal, fresh medjool dates, sweet potato, raw almonds.

    Good luck!
  • dangerousdumpling
    dangerousdumpling Posts: 1,109 Member
    The above mentioned foods plus a high fiber cereal if you're not reaching your goal. All Bran or Kashi Go Lean Crunch. Also, drink lots of water along with your higher intake of fiber.
  • lynn_glenmont
    lynn_glenmont Posts: 10,093 Member
    Make sure not to increase too quickly. Do it gradually.

    Pretty much any whole plant food will have fiber.

    I find beans the easiest way to get a big fiber boost. I made a pot of navy bean and ham soup a couple of weeks ago, and while I was having it for one meal a day I was eating 40 and even 50 g of fiber easily.
  • Ducks47
    Ducks47 Posts: 131 Member
    Some protein powders have high fiber like Bob’s Red Mill. Also, Ezekiel bread is quite high fiber. Go for whole grains and beans. Good luck
  • tinkerbellang83
    tinkerbellang83 Posts: 9,129 Member
    If you're basing your need for more fibre on your diary alone, it''s worth checking the database entries for the foods you're logging against the packages/USDA database. A lot of user entered entries are missing fibre because the user who entered it may not have been interested in tracking fibre.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    oats, legumes, lentils, whole grains, veg, fruit...note that while veg and fruit do have fiber, you'll have a tough time hitting a high fiber target solely with veg and fruit...you're going to need those whole grains, legumes, etc...
  • wyeth84
    wyeth84 Posts: 35 Member
    besides having a plant rich diet, I enjoy the organic psyllium powder from whole foods. It's very inexpensive and tastes delicious (I get the berry flavor).
  • Noreenmarie1234
    Noreenmarie1234 Posts: 7,492 Member
    Funny seems like everyone needs more fiber lately, lol. https://community.myfitnesspal.com/en/discussion/10745218/how-do-i-eat-more-fiber#latest

  • acpgee
    acpgee Posts: 7,960 Member
    Easy way is to convert starchy carbs to resistant starch by cooking, cooling, and reheating.
    https://www.bbc.co.uk/news/magazine-29629761
    https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/carbohydrates-and-diabetes/carbs-and-cooking
  • solieco1
    solieco1 Posts: 1,559 Member
    edited May 2019
    My go to are Mission brand carb balance soft taco tortillas. I wrap eggs in them for breakfast or add them to lunch. 13 g fiber per tortilla and only 70 cals.
  • brenn24179
    brenn24179 Posts: 2,144 Member
    My 91 year old Mom told me about Fiber 1 cereal which worked wonders for me. I didn't think I could keep doing low carb but this definitely helped. Looks like cat food but taste good.
  • emmamcgarity
    emmamcgarity Posts: 1,594 Member
    Start slow. Increase a little every few days. You don’t want abrupt changes...
  • lemurcat2
    lemurcat2 Posts: 7,885 Member
    acpgee wrote: »
    Easy way is to convert starchy carbs to resistant starch by cooking, cooling, and reheating.
    https://www.bbc.co.uk/news/magazine-29629761
    https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/carbohydrates-and-diabetes/carbs-and-cooking

    I often make a bunch of rice and eat the leftovers over the next couple of days (or have leftover cooked pasta or potatoes). Personally, I'd never count supposed extra fiber toward my fiber goal. If it's a bit lower in cals or higher in fiber, great, bonus, but not a reason not to focus on getting in fiber from the vast majority of other good sources, like veg, fruit, beans, lentils, nuts and seeds, and other whole grains.
  • Terytha
    Terytha Posts: 2,097 Member
    Prune juice.

    Its pretty gross though.
  • Kalex1975
    Kalex1975 Posts: 427 Member
    I normally get about 40g/day. In addition to the foods already mentioned, these are some of the high fiber foods I eat often...
    • Questbars - about 14g per bar, 190 to 200 cal. (differences among flavors), and about 20g protein too!
    • peanut powder, 60g has 10g and 250 cal. (I use the Crazy Richard's brand, PB2 is more popular)
    • Enlightened broad bean crisps (branded as Bada Bean Bada Boom) - 15g per bag, 300 cal.
    • popcorn - 100g unpopped has 13g and 333 cal. (small differences between brands/varieties)

  • psychod787
    psychod787 Posts: 4,099 Member
    magnusthenerd wrote: »
    Terytha wrote: »
    Prune juice.

    Its pretty gross though.

    I know prunes are often recommended as a natural treatment for constipation, but that's because of their sorbitol content, not their fiber. Prunes are moderate fiber, 7g in 240 calories, and juicing brings that down a bit - about ~3-4 grams of fiber for 240 calories.

    Yes... skip the juice... eat the fruit imho...
  • Terytha
    Terytha Posts: 2,097 Member
    magnusthenerd wrote: »
    Terytha wrote: »
    Prune juice.

    Its pretty gross though.

    I know prunes are often recommended as a natural treatment for constipation, but that's because of their sorbitol content, not their fiber. Prunes are moderate fiber, 7g in 240 calories, and juicing brings that down a bit - about ~3-4 grams of fiber for 240 calories.

    I know. I was being a bit facetious. =P
  • thanos5
    thanos5 Posts: 513 Member
    solieco1 wrote: »
    My go to are Mission brand carb balance soft taco tortillas. I wrap eggs in them for breakfast or add them to lunch. 13 g fiber per tortilla and only 70 cals.

    hmm. my mission carb balance tortillas say 60 cals and 14 g of fiber.
  • dmanakho
    dmanakho Posts: 143 Member
    Another option is Dannon's Oikos Triple zero greek yogurt. They add 6g of fiber per serving, in addition to usual high protein content of the Greek yogurt
    https://www.oikosyogurt.com/greek-yogurt-protein/triple-zero/vanilla/
  • perezlau
    perezlau Posts: 35 Member
    Benefiber Daily Prebiotic Dietary Fiber Supplement Powder or other higher quality fiber powder

    Add to ice, fruit, and veggie smoothie with stevia.
    Or
    Freeze into popsicle treats

    Fiber gummies might help, although, I've never tried them personally.

  • fcanad
    fcanad Posts: 48 Member
    Chia seeds! Rehydrate in water first.
    Also, apricots and mushrooms.
  • thanos5
    thanos5 Posts: 513 Member
    greyhoundwalker wrote: »
    thanos5 wrote: »
    solieco1 wrote: »
    My go to are Mission brand carb balance soft taco tortillas. I wrap eggs in them for breakfast or add them to lunch. 13 g fiber per tortilla and only 70 cals.

    hmm. my mission carb balance tortillas say 60 cals and 14 g of fiber.

    Where do you get these tortillas? I looked in the supermarket last night and there were several mission brand but not carb balance. Is this only available in the US or has anyone seen them in the UK they sound great!

    i can only get them at 1 local store. they are really good, if you can get them online i highly recommend you do! i no longer use bread because of these.
  • apullum
    apullum Posts: 4,838 Member
    Increase your fiber gradually. You can get constipated if you increase too fast.

    I have the same breakfast every morning: Greek yogurt mixed with protein powder, PB2, and fiber cereal. I will often have a Quest bar as a snack, and with dinner I always have a big bowl of green veggies (usually broccoli or green beans). Those things get me way more than enough fiber, and a good amount of protein too.
  • liz0269
    liz0269 Posts: 139 Member
    edited May 2019
    I make a smoothie for breakfast with spinach, berries, banana, and 2tbsp flax that I then ground. I also add 2 tbsp gelatin powder and 28 grams sacha inchi powder. The smoothie has 39 grams of protein and 20 grams of fiber.

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