I noticed someone mentioned oatmeal, just be aware the amount of fiber can be cut in half or more depending on the type of oatmeal you are using.
Most of the fiber is in the tough outer shell of the oat. THey strip off that shell in processing to make quick cooking or instant oatmeal which can severely curtail the amount of fiber.
Its a pain to cook oatmeal, but if your goal is fiber, stay away from instant or quick cooking - it's more like straight sugar than any fiber product. I make a large batch on Sunday morning of Steel cut oats and either freeze it or refrigerate in single serving containers for the week.
My pet peeve - how so many foods claim to be healthy that really aren't, such as low fat. Fat takes out flavor so when they remove it, they end up adding chemicals for flavor or sugar which to me is worse than fat!
when I am behind on fiber and not getting enough I open a can of habitat split pea soup... I add or cook some broccoli first and today through in 2 oz of chicken that was breakfast because if fiber isn't high enough I am constipated and it doesn't feel right
also weight watcher multi grain gread 4 fiber 100 calories... I think whole wheat is 5 fiber... and wonder multi grain 180 for 2 slices a 7 fiber... of course any vegetables... raspberries is good 6 fiber for a cup.
Fitness Minutes: (232,119)
9/20/13 7:25 P
Fruit & veg, fruit & veg, fruit & veg... Try something like a cassoulet -- a bean and sausage casserole, and I put loads of cabbage and carrots into mine, as well as onions and tomatoes, which makes a delicious thick sauce and adds vast quantities of fibre. You can just keep adding things to the pot day after day! I eat very little rice, pasta or bread, so using whole grain/brown instead of white doesn't make a huge amount of difference to my fibre intake; but I almost always eat 35-40g of fibre every day just with fruit and veg. There is no need to take supplements or add bran etc. if you are getting enough plain old-fashioned fruit and veg -- plus the other nutritional benefits they provide.
9/20/13 3:59 P
Fruits and/or veggies at almost every meal. Switch everything to whole grain (oh also watch for the label "whole grain" - if it has close to no fiber it's not truly whole grain - it's a labeling loop hole that's allowed). Read the labels on any processed food - not all are created equal and the only way to know is read read read. At first it took me forever in the grocery but now I have a good idea of what foods are total crap.
Edited by: 8HEATHER at: 9/20/2013 (16:02)
9/20/13 10:14 A
All great suggestions below. I find that if I stick to whole grains and a few fiber enhanced products (mostly FiberOne products) I end up with an average of 35-40 grams per day.
Fiber is so important, especially in people with high cholesterol!
My friend's mother increased fiber in her diet in addition to using an all natural product called Unicity Balance which has done wonders for her cholesterol! It also allowed her to lose some weight. I started to try it myself.
I could give you some information on it, I think it's a great product to use alongside the diet and exercise to help you with cholesterol, diabetes and blood pressure problems.
You can youtube Unicity Balance, this video talks about how it works.
If you want to try it you can email me at email@example.com
Thank you very much everyone for the well thought out responses. I also already exercise, eat healthy, and take omega 3 supplements for high LDL. I have had it off and on since my early 20s (it runs in both sides of my family) and there's little I can do for it except probably eventually take medicine. In the meantime I'm trying to do what I can according to what the doctors tell me. More fiber can't hurt anyways. I'm also thinking about cutting out some meat meals and going down to all low fat dairy and egg substitute/whites. These changes (or some combination of them) seemed to help me when I lowered my LDL previously.
In addition to what we have all said previously, the only thing that actually helped bring my LDL down was weight-loss. I was already eating a very high fibre diet (soluble and insoluble); and didn't need to make any changes to WHAT I was eating. Weight-loss was the only change!
Lots of great suggestions already. If you're looking to add new foods, try quinoa and chia seeds. Easy to add in to your diet and have a great amount of fiber.
Lots more leafy greens and veggies!
You also have to consider your cholesterol intake - bad cholesterol comes from animal products (dairy and meat), so you want to keep an eye on how much of that you're consuming. For example, if you're putting whole milk in your oatmeal, you may want to consider 2% instead.
Also, exercise goes hand in hand with diet in terms of lowering cholesterol. Make sure you're doing something physical at least 30 minutes a day to move in the right direction, and good luck!
Is high fiber supposed to cut LDL? I eat about 1/2 the recommended fiber daily, and my LDL is 51.
Hopefully this works for you, but in my opinion they haven't a clue what drops cholesterol, LDL etc.
You will have to be re-tested in about 3-6 months, and make sure that your LDL is dropping. If it isn't then fiber is doing nothing but keeping you regular.
I had a low HDL, and read about raising it by eating more saturated fats. I tried it, since I am already on a low carb diet, and it jumped to 37 from 24. I am not saying I recommend eating saturated fats to YOU. I am just pointing out that a LOT of the advice they give you works for no one, and sometimes people get much better results doing things that are dangerous in their opinion.
I don't think they are intentionally wrong, but I do think it is more complicated than they understand, and adding fiber may have a minimal benefit. Same with cutting fat.
The two biggest things that I believe helped me cut my cholesterol, LDL, and triglycerides, as well as upping my HDL were losing a lot of weight, and increasing exercise. These are ideas that I do not think anyone would argue with. The idea that a healthy body would function better makes sense. The fact that I ate low carb, high fat while having all this happen could just be coincidence, since it helped me lose the weight, which led to increased exercise.
In the end, you should follow the advice if a doctor gave it to you, but if it doesn't work, don't just keep doing it, hoping for different results. Question your doctor at that point. Ask for alternatives. Most of the advice they are giving, since they have little success, is not based on results. They BELIEVE that something will work, and even though it doesn't they just tell people to continue doing it.
More cholesterol is produced from eating sugar than from eating fat.
Soluble fiber is fiber that dissolves in water to form a gel like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. Walmart has 100% psyllium pills....Equate brand name that are reasonable.
Insoluble fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools...beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber. Vegetables...... the crunchier, the better
Think three-bean salad, bean burritos, chili, soup. All berries have some fiber. Put berries on your cereal to increase your fiber intake by about 1 to 2 grams. Bran cereal. Actually, any cereal that has 5 grams of fiber or more in a serving counts as high fiber...Popcorn. It's a great source of fiber. Nuts. Almonds, pecans, and walnuts have more fiber than other nuts.
Rye Bread with caraway seeds has fiber and is better than wheat bread.....effective against heart disease because of the plant ligans, a source of magnesium, and helps with blood sugar control...It is high in fiber when compared to other common bread types.
According to Mayo Clinic here are high fiber foods.....
Split peas, cooked 1 cup 16.3 Lentils, cooked 1 cup 15.6 Black beans, cooked 1 cup 15.0 Lima beans, cooked 1 cup 13.2 Baked beans, vegetarian, canned, cooked 1 cup 10.4 Sunflower seed kernels 1/4 cup 3.9 Almonds 1 ounce (23 nuts) 3.5 Pistachio nuts 1 ounce (49 nuts) 2.9 Pecans 1 ounce (19 halves) 2.7 Artichoke, cooked 1 medium 10.3 Green peas, cooked 1 cup 8.8 Broccoli, boiled 1 cup 5.1 Turnip greens, boiled 1 cup 5.0 Brussels sprouts, cooked 1 cup 4.1 Sweet corn, cooked 1 cup 4.0 Potato, with skin, baked 1 small 3.0 Tomato paste 1/4 cup 2.7 Carrot, raw 1 medium 1.7 Raspberries 1 cup 8.0 Pear, with skin 1 medium 5.5 Apple, with skin 1 medium 4.4 Banana 1 medium 3.1 Orange 1 medium 3.1 Strawberries (halves) 1 cup 3.0 Figs, dried 2 medium 1.6 Raisins 1 ounce (60 raisins)
I have to eat a very high fibre diet and track the fibre.
Here are things that I do: Most of my meat is diced or minced (ground) and casseroled, but I add a lot of veges and red lentils to it. Pulses such as lentils or split peas are good because they help replace the protein that is lost with the reduced amount of meat, but add fibre where meat doesn't have any.
I have a lot of thick pureed soups - again with lots of lentils and sometimes a little lean meat.
I eat lots of fruit and veges - but remember NOT all are created equal. Apples have more fibre than banana, but pears have more than apples. Green Kiwifruit has more than gold, and guavas are an excellent source, too. I need to balance these because just as fibre is variable, so too is the calorie content.
Most of my bread is actually a wholegrain sandwich thin that has a very high fibre content.
I use a low calorie high fibre bar when needed - great for a snack when out. Mine has 8 grams per bar and about 100 calories.
I use wholemeal pasta instead of white (don't eat it very often tho'! but that is extended with shredded, sauteed cabbage and onion AND red lentils, so the pasta itself is reduced.
Beans are a great source of fibre, but again, it depends on the beans. Cannelloni, Kidney Beans and Baked Beans are a much better source than long green beans.
Peas are a great source of protein and fibre.
Broccoli is excellent for fibre and my main green because of this with cabbage coming second. Peas I use when my calories allow and the fibre consumed in the day has been fairly low.
I mostly have Rolled Oats for breakfast, BUT I also add Baker's Bran to it - not the bran that people normally eat as a cereal. The Baker's Bran is about 44% fibre. Sometimes I use Wheatgerm, and often add Almond Meal to it - again a good source of protein as well.
I hope that that is helpful.
Fitness Minutes: (183,910)
59,033 9/18/13 11:08 P
Legumes. Pinto beans, black beans, garbanzos, lentils, split peas, low-sugar baked beans, 13-bean soup, red beans... The list goes on. They're one of the best sources of fiber, and they also have quite a few other health benefits. If you think you don't like beans, look for recipes that "hide" them in other foods-- you can puree them and add them to sauces, make quick breads with them, use them as a sandwich spread in place of mayo, and there's even a recipe for black bean brownies.
9/18/13 8:38 P
I get a lot of my fiber from brown rice, whole wheat pasta and popcorn. I make a smoothie every morning with a variety of fresh fruit, greek yogurt and pom wonderful juice and that has pretty good fiber levels.
I rarely need to take supplements anymore, thanks to the inclusion of the 100 calorie bags of microwave popcorn.
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