Needs tips for getting more fiber

neubauer7
neubauer7 Posts: 71 Member
edited November 12 in Food and Nutrition
Please share what you do to increase your fiber intake. I'm in need of ideas. Also, what is your goal everyday when it comes to fiber? I don't think I'm getting enough. Thanks!!:smile:
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Replies

  • Dave198lbs
    Dave198lbs Posts: 8,810 Member
    psyllium husk is a good way to add fiber. just beware that many products claiming psyllium husk have added junk. get the pure pyllium husk. I use yerba prima or Trader Joes "secrets of the psyllium"
  • lizzybethclaire
    lizzybethclaire Posts: 849 Member
    When I joined MFP I was determined to get more fiber in my diet. Here are my personal tips:
    1. Switch to whole wheat bread. Make sure it had at least 3g fiber per slice.
    2. Polaner all fruit jelly with fiber is really yummy and has 3g fiber per tbsp.
    3. beans. 1/2 cup=6 grams fiber
    4. Fiber one cereal. 1 cup - 11 g
    5. whatever hot cereal you eat, switch to oat bran. it's like cream of wheat.
    1/3 cup dry= 5 g of fiber. You can add the jelly to it. I just add sugar.
    6. switch to ronzoni plus. it is still "white" pasta, but has the same amount of fiber
    as barilla wheat/four blend pasta. I like the ronzoni plus better.
    7. fruits and veggies. eat at least 3 to 5 servings a day. Lots of fiber.

    Start slow and drink lots of water. Your body will need it to process the fiber.
  • reaolliemama
    reaolliemama Posts: 483 Member
    bump
  • my31169
    my31169 Posts: 22
    Add ground flax seed or the clear benefiber powder to your oatmeal or yogurt in the AM. I also add the clear benefiber power to my coffee in the AM. Both really make a difference!
  • chicky89
    chicky89 Posts: 260 Member
    I was thinking the sameeeee thing!
  • flyingwrite
    flyingwrite Posts: 264
    Fruits, vegetables, whole grains. I aim for 40 grams of fiber a day.
  • longhop
    longhop Posts: 35
    I eat lots of fruit and wholewheat, such as oat cakes and ryvita!
  • mrswilson0511
    mrswilson0511 Posts: 128 Member
    First think i would do is add fiber to your profile to show. I get my fiber with apples and any sort of fiber bar.

    This will be good thread to watch. =)
  • raylenel
    raylenel Posts: 41
    I'd love some ideas too.
  • neubauer7
    neubauer7 Posts: 71 Member
    I am always over in my sugar, so I'm trying really hard to stay away from fruits right now. :ohwell:
  • Jenn728
    Jenn728 Posts: 683 Member
    i try to eat oatmeal or whole grain toast. i also add flaxseed to my smoothies.
  • Flixie00
    Flixie00 Posts: 1,195 Member
    Veg, veg & veg! I always go over my fibre allowance.
  • AsaThorsWoman
    AsaThorsWoman Posts: 2,303 Member
    I've found that if the majority of my intake of food is vegetables in any given day getting enough fiber is no problem. It was only a problem when I was eating mainly boxed processed foods.
  • neubauer7
    neubauer7 Posts: 71 Member
    :smile:
    Add ground flax seed or the clear benefiber powder to your oatmeal or yogurt in the AM. I also add the clear benefiber power to my coffee in the AM. Both really make a difference!

    benefiber is a great idea! I haven't thought about adding it to yogurt or oatmeal! :smile:
  • SuffolkSally
    SuffolkSally Posts: 964 Member
    My goal's 25, which I set having googled around for health advice. However I really struggle to combine this with calorie targets, even though I know high fibre is really important for me because of family history re bowel cancer. So far lentils have been the solution, but I'd like other ideas, especially for the long term...
  • chubby_checkers
    chubby_checkers Posts: 2,352 Member
    Beans. I made a crock pot of black bean soup over the weekend: 22g of fiber per serving.
  • lchovet
    lchovet Posts: 68
    more fresh fruit and veg.
  • TeaBea
    TeaBea Posts: 14,517 Member
    Fresh fruits, vegetables, whole grains, beans, seeds, and legumes have lots of fiber. As long as you eat "whole" foods you will probably make your goal.

    Steer clear of juices, white rice & white flour ... sub in brown rice & whole wheat. Watch cereals, some are good sources of fiber and others are not (even when the label says "whole grain"). Kashi Go Lean has really good fiber numbers.
  • freezerburn2012
    freezerburn2012 Posts: 273 Member
    Beans, beans, the musical fruit are filled with fibre. My husband makes an awesome chili that is filling, not high cal, and full of fibre.

    Make sure you drink enough water so that the fibre can do its job.
  • bcattoes
    bcattoes Posts: 17,299 Member
    I don't have a specific fiber goal, but I am always over the MFP recommendation. I get most of my fiber from brown rice and veggies. I don't eat much bread, but when I do I eat 100% whole grain. I use mostly barilla plus pasta when I eat pasta.

    If you are having trouble getting enough fiber add more whole grains, or take a fiber supplement.

    ETA: And beans. I eat a lot of beans. So versatile!
  • greeneyeddragon
    greeneyeddragon Posts: 3
    Lots of fruit and vege but for those of us aiming higher I found a bar in the organic section called "-f-force". It contains 50% of your daily fiber without added sugars or carbs. Comes in two flavours. Tastes pretty good, a little dry, but a great way of getting some extra fiber . Very few of us in this country eat enough fiber and its so good for you and aids fat loss. Recent studies Ive read are recommending around 40gms a day. All I can say is. . .Work your way up ;-)
  • trmecham
    trmecham Posts: 53
    Chia seeds, flat-out flatbread (9 grams fiber and 9 grams protein), low sodium V-8 and asparagus.
  • neubauer7
    neubauer7 Posts: 71 Member
    I know I could definitely be eating more veggies. Do you eat them plain, or with any low cal dips? I just have a hard time eating raw carrots/celery etc... but maybe I need to SUCK IT UP and start!! :wink:
  • WifenMom
    WifenMom Posts: 40
    Have a cup of slow carbs (veggies or the berry fruits) with each meal. When eating fast carbs eat only whole wheat products. I always go over on my fiber and it's easy to do if you stick to those guidelines.
  • DeenieWeenie
    DeenieWeenie Posts: 149 Member
    I take fiber supplements, along with natural fiber in foods! :) I usually take the capsules, but ended up with a powder this time, thinking it was compared to Benifiber and um it's nasty! It's compared to Metamucil. It changes my water brown and is like a nasty gel like substance!:sick: It's Fiber Therapy 100% Natural Psyllium Husk Fiber Equate brand!
  • neubauer7
    neubauer7 Posts: 71 Member
    Have a cup of slow carbs (veggies or the berry fruits) with each meal. When eating fast carbs eat only whole wheat products. I always go over on my fiber and it's easy to do if you stick to those guidelines.

    Thank you!
  • neubauer7
    neubauer7 Posts: 71 Member
    I take fiber supplements, along with natural fiber in foods! :) I usually take the capsules, but ended up with a powder this time, thinking it was compared to Benifiber and um it's nasty! It's compared to Metamucil. It changes my water brown and is like a nasty gel like substance!:sick: It's Fiber Therapy 100% Natural Psyllium Husk Fiber Equate brand!

    oh ew! I dont think I could handle brown water!! :tongue:
  • therapyruns
    therapyruns Posts: 164 Member
    look at my diary, I hit almost 70 today.
  • SusanMcAvoy
    SusanMcAvoy Posts: 445 Member
    Benefiber works wonders. I was having a real hard time a few months back. I tried bran, metamucil and every other thing I could think of. Then a friend on MFP told me about benefiber and I haven't had a problem since. It has no taste. It's power and you add it to your food or beverage. Trust me.... it works wonders!!! :flowerforyou:
  • TeaBea
    TeaBea Posts: 14,517 Member
    I know I could definitely be eating more veggies. Do you eat them plain, or with any low cal dips? I just have a hard time eating raw carrots/celery etc... but maybe I need to SUCK IT UP and start!! :wink:

    Try eating veggies in a number of ways. Some veggies I can eat raw .... no dip. Carrots, snap peas, and red peppers are great this way. Others: green peppers, celery, cucumbers I prefer with dip. Use plain greek yogurt as a base .... add dry ranch seasoning, or dill or onion powder. Some people use hummus as a dip, lots of protein.

    Roasting veggies really brings out a different flavor .... I love cauliflower and asparagus this way ....yum!

    As far as sugar in fruit ...... I wouldn't worry about this number too much. Processed (added) sugar is the one you really need to look out for. Fruit in it's natural state, gives you so many good nutrients (and fiber).
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