Fiber

Guide to getting your Proteins and Fiber

The above link takes you to a thread here on MFP which has a large listing of different foods, along with the protein and fiber content for each.

Don't care for vegetables? Fortunately fruit also offers fiber, as does certain breads, cereals, granola and more!

Basically any non-animal whole food (plants, fungi) will have at least some fiber — whole food means it hasn't been juiced or had the hull/husk removed in the milling process or been subjected to some other process that eliminates the fiber. So, fruits and vegetables that are still pretty much as they come off the plant — you can wash them and cook them and cut them and mash them, but skinning/paring may remove a significant amount of the fiber, depending on the fruit/vegetable. Whole grains that still have the hull/husk (it doesn't matter if they've been ground, or how finely they've been ground — the fiber is still there, just in smaller pieces). Nuts, although they're a better source of fat than of fiber or protein. Beans and other legumes. Mushrooms. Nutritional yeast.

Some of these will have more fiber per gram than others. Some will have different kinds of fiber (soluble v. insoluble, and you should have both). Consume a variety if you can. Check the database entries you use. Look at your diary to see which foods you like and eat contribute the most and focus on those, but try to experiment with new sources occasionally.

Don't increase your fiber intake too quickly, as it can cause digestive distress (bloating, constipation).

Honestly, I don't think my favorite fiber suggestion would be what you're explicitly asking for: Vegetables that have lots of fiber even when eaten in small quantities.

Instead, I'd suggest focusing on personally identifying foods you do like that have more fiber. I agree with those above saying that diverse foods with different fiber types would be best.

If you don't like vegetables at all, then others are right: Consider whole grains and fruits that you do like. If you like bread and that sort of thing, there is now "white whole wheat" flour that looks/tastes more similar to white flour but has nutrition (including fiber) more like standard whole wheat flour. (It's made from a different type of wheat.)

There are grocery store bread brands that use white whole wheat flour these days: Read labels. (Don't confuse that with breads that have added cellulose to add fiber. There's nothing wrong with added cellulose, and it may help with your fiber total, too - but it's not the same in other nutrition.)

We might be able to help you better with veggies specifically if we knew which - if any - vegetables you do like; or what it is that you dislike about most/all veggies. On the "what you dislike" side, does it tend to be texture (crunchy, mushy, mealy, . . . ), flavor (bitterness, blandness, . . . .), or something else? If you're not sure, maybe name a few you like least, so we can guess what's in common?

I don't know whether this is true for you, but some people don't like vegetables because of a history of poorly-cooked - usually over-cooked, boiled - vegetables. Many people find roasted veggies tastier than boiled or steamed veggies. Maybe try a little experiment? If you do experiment, give a new veggie or cooking method more than one attempt, because sometimes any of us will have a negative reaction to a new thing, but like it more if we give it more of a chance.

Try to bring an open mind to experiments, rather than a "gonna hate this, have to choke it down" mindset. If you dislike it, think about what it is you dislike and how you might be able to change the cooking or seasoning to make it tasty to you.

Another option with veggies is "veggie hiding". There are many recipes online and cookbooks available about this. Usually, those are marketed as ways to get children to eat more veggies by sneaking them in - web searches along those lines would give the most results. Don't shy off from the idea just because it's supposedly "for kids". It works fine for adults, too.

A couple of examples: When making mac'n'cheese or anything cheese-sauce-y, mix some mashed Winter squash into it. The squash is the same orange-y color as most people's mac'n'cheese, and it has a mild, slightly sweet flavor that works well. If you use frozen mashed squash in this (or many other cheese-sauced things), that's pretty easy. Start with just a little, and ramp it up if it's working for you.

Second example: White beans, like cannelini or white kidney beans. If eating a creamy soup of any type, blend up some canned/rinsed white beans in the blender, and mix them into the soup. They have a neutral flavor, and the creamy texture blends right into the soup. Mashed or pureed beans can also be used in things like lasagna, mixed into the ricotta layer.

Another thing I'd highlight that was mentioned is potatoes, especially because many people who dislike veggies do like potatoes: Yes, they have more fiber with the skin on, but still have some when peeled. Potatoes tend to be demonized in pop-sci weight loss info, but they're quite nutrient dense (vitamin C, potassium, various B vitamins and antioxidants, fiber). They're lower in calories than many people assume, and research suggests they're one of the most filling foods. The key is to cook them in some way other than frying (baking, boiled/mashed, whatever), and to avoid topping them with lots of high-calorie toppings like butter or sour cream. (Alternatives would be seasoned plain Greek yogurt, vinaigrette with herbs, cottage cheese and that sort of thing.)

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