How do people hit fiber goals

25 grams a day is not bad but I see you only eat fruit once a day. The RDA for fruits and vegetables is more than you’re eating. Maybe you can add more produce to your diet.

Mine is mostly from veggies & fruits. Beans and other legumes are power players, but they're not the only ones. A 100g of black beans for example has around 9g of fiber, plus some good other nutrients.

I looked back at when I was losing. On 1500-1600 calories most days, I was getting 30s-40s grams of fiber. Some was from oatmeal, but mostly veggies & fruits.

I agree that if your "throughput" is satisfactory, then you're probably OK at 25 . . . but 38 doesn't seem crazy high to me, as someone who eats large amounts of veggies/fruits, seeds, and that sort of thing. (Most days, now in maintenance, I get 40-60g.) To be clear, I don't work at getting lots of fiber, it's just coming from what I eat to get overall well-rounded nutrition from foods I personally enjoy eating.

If you want to add more, beans and other legumes would be the quickest big add, IMO, at reasonable calories and certainly other useful nutrition. Some people take a psyllium fiber supplement, but I suspect food sources would be better if you can find things you enjoy eating. Getting a bare minimum of 5 veggie/fruit servings is a generic recommendation for overall good nutrition, micros as well as fiber: That might be a good place to start, if not there yet. (For simplicity, I think in terms of 80g of veggies being one serving.)

P.S. Since the database is crowd-sourced, maybe first check that the fiber content in the foods you eat frequently is correct in the database? Sometimes, it can look like we're under-consuming some nutrient, when we're really not. You don't mention quantities in your food list, but you do have some fiber sources in there

I’ve found the same thing too having recently started my first MFP-tracked cut.

When on a lean bulk, I could fairly easily get 60g fibre a day (55/25/20 carb/protein/fat with 3100 calories)).

Now I’m cutting (40/40/20 with 2500 calories) I seem to hover around 20g fibre today. Swapping out porridge has made the biggest difference.

I don’t have suggestions yet, but interested to see the posts. I’m making sure to drink plenty of water.

I generally hit my fiber target relatively easy ranging between 30 - 40 grams, which is my normal. I do, however, consume tons of veggies throughout the day and sometimes fruit too. Like already mentioned, I eat beans often, which is high in protein and fiber as well.

Side note: You do an excellent job of getting your protein based on what you shared in your post. That's what I need to get better at. I'm a work in progress in that area.

+1 database entries unless your chicken with broccoli is very light on broccoli and you salad is similarly light on salad.

As to the 5 a day discussion, in general even more then 5 vegetables and fruits a day are good (studies show increased benefits to 8 or 10x 85g portions). And while fruit are the cat's meow to my taste buds, healthwise veggies probably come in with even more bonus points. Mind you, for my own count, I consider tomatoes veggies not fruits, and I don't exclude boiled potatoes from the count because they have starch... but hey, that's me!

And quantity.... I mean.... I usually add tomatoes to my salad by the lb (ok, sometimes only 350g at a time), but if you're cutting they're no need to save on the (calorically) cheap stuff, right?

You can also explore zucchini, bell peppers, carrots, peas (higher calories but also higher protein), green beans, and did I mention rutabaga/sweede boiled and mashed with a bit of sucralose... yum yum!!! You're not limited to just broccoli!

A lot of protein bars are also high fiber... but watch the type/quality of protein they use as most are quite disappointing....

I average 40-50 g a day.

Typical brekkie is savory oatmeal with flax, chia and hemp with at least 300 g of veg (sauteed onions, spinach, celery, peppers, bok choy, mushroom . .) whatever I've got.

Lunch is a big salad that averages between 500-600 g of raw veg and a protein (usually beans, hummus or tofu since I'm an herbivore)

Those tow meals usually gets me to 20-30 g of fiber.

Dinner varies a lot, but typically a starch (noodles, rice, quinoa, bulghar wheat) a protein (beans, seitan, tofu) and at least two more veggies.

alisdairsmommy wrote: »

Not to be gross, but if your "output" is fine, I wouldn't worry too much about fiber unless you have a specific medical reason to. My recommended per MFP is 25g and I have no problem hitting that most days and am frequently over by a few. I eat a lot of vegetables and I add flax seed to my morning oatmeal.

38g does seem like a lot to me. I'd have to start chewing on stalks or something to reach that.

Your typical day sounds really nutritious to me.

I must eat my words now - I prelogged my food for today and I am in fact at 38g of fiber! And nothing seems extreme or weird, beyond that I'm not eating meat today (which is a couple days per week thing.)

Glad you got it sorted.