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MOTTSIE Posts: 181
10/16/13 8:44 A

Trader Joe's has dried mixed beans ( I think its called 16 bean soup); it makes a great, filling, fiber rich meal. Also I love to snack on mini wheats- no milk.

KKKAREN SparkPoints: (219,652)
Fitness Minutes: (88,486)
Posts: 11,779
10/16/13 8:39 A

I track my fiber and never seem to hit the minimum recommended. I eat lots of fruit, a fair amount of veges but no wheat. Since I started the no wheat my fiber intake has really gone down. I finally have resorted to Benefiber supplements on the days I don't get enough in my eating. This has really helped my constitution. I don't like taking supplements and think natural fiber is better, so I continue to try to bring my numbers up without supplements. My favorite comfort food this time of year is chili with lots of beans.

ROBBIEY SparkPoints: (132,587)
Fitness Minutes: (61,795)
Posts: 4,157
10/16/13 8:28 A

Fiber keeps you full.

TIMEHASCOME56 SparkPoints: (75,423)
Fitness Minutes: (27,033)
Posts: 6,001
10/16/13 7:02 A

Fiber for weight control


There is some evidence that "bulking up" could lead to slimming down. In a recent study of more than 1700 overweight and obese men and women, those with the highest fiber intake had the greatest weight loss over 24 months. Results from the Continuing Survey of Food Intakes by Individuals (CSFII) from 1994 -1996 also supported the relationship between a high-fiber intake and lower body weight. One of the reasons that fiber may have an impact on body weight is its ability to slow the movement of food through the intestines. The gel-like substance that soluble fibers form when they dissolve in water causes things to swell and move slower in the intestines. This increase in time that foods stay in the intestines has been shown to reduce hunger feelings and overall food intake. It has also been shown to decrease the number of calories that are actually absorbed from the ingested food. One study showed an increase in the number of calories that were excreted in the stools when high-fiber psyllium gum-based crackers were given in comparison to low-fiber crackers. Whenever fewer calories are taken in, or more are excreted, weight loss will generally occur.


JUSTICE19 SparkPoints: (9,463)
Fitness Minutes: (23,796)
Posts: 409
10/13/13 10:03 A

Sounds good

TIMEHASCOME56 SparkPoints: (75,423)
Fitness Minutes: (27,033)
Posts: 6,001
10/13/13 9:48 A

sounds good

MACKIEFISMOM SparkPoints: (43,399)
Fitness Minutes: (30,323)
Posts: 373
10/11/13 12:55 A

Whole grain hot cereals have good fiber. This time of year has me craving all things pumpkin and spicey!! I love pumpkin in oatmeal or other hot cereal!! Healthy, full of fiber, and tasty!! Yum!!

-THENA- SparkPoints: (20,131)
Fitness Minutes: (28,461)
Posts: 360
10/11/13 12:47 A

One of my ultimate comfort foods is a delicious meet and bean chili I make. It has lots of beans (kidney, pinto, and black) and ground turkey or very lean ground beef (sometimes I use a combination of the two). It's warming, packed with veggies, full of fiber, protein, and vitamins, and is only around 300 calories per 1 1/4 cup serving. I usually make a huge batch so I can freeze it in 1 and 2 serving batches. That way I can just pull some out of the freezer and have it whenever I want. Sometimes I eat it over some brown rice, sometimes I eat it by itself. I love it so much I had it for lunch and dinner the other day!

FREETOBEME1976 Posts: 170
10/11/13 12:32 A

Thank you for all the help! emoticon With the weather I just love soups and of course pizza. I have found a way to make egg plant pizza and I found a recipe for cauliflower pizza crust as well.

CHEETARA79 SparkPoints: (80,249)
Fitness Minutes: (67,216)
Posts: 3,510
10/10/13 10:53 A

The ultimate high fiber comfort food is soup. Split pea soup is fairly high fiber and it's delicious and will warm you to your core. Look at sparkrecipes for lower calorie soup recipes.

CINDY1TWO3 Posts: 611
10/10/13 9:49 A

I have been trying the "4 day diet" because I need the structure of almost being told what to eat. Very healthy food choices. But the cereal that they recommend is All Bran Buds. You only need a 1/3 to get 51% of your daily fiber and it only has 80 calories. With skim milk or low fat yogurt it is definately filling enough, leaving more room for calories later in the day.

Another thing is lots of beans which are high in fiber any way. I have been making a lot of soup - which is warm almost comfort food, and made at home I can control the sodium,. The beans and veggies, and sometimes the soy crumbles made to taste like ground beef, can make high fiber, low calorie, soup . And on the days I get brown rice some good casseroles. Even if I don't get cheese!

GRACED777 SparkPoints: (41,650)
Fitness Minutes: (24,769)
Posts: 937
10/10/13 9:40 A

I like grilled cheese with onions and green pepper and tomato.

NIRERIN Posts: 12,226
10/10/13 7:56 A

add veggies to your comfort foods and kill two birds with one stone.
if you love mac and cheese, broccoli, cauliflower, zucchini, squash, onions, peppers and spinach are great additions. they add fiber and bulk and help bring the calorie count down per cup.
chili is another comfort food that you can load up with peppers and onions and beans.
what else do you like eating and how could you incorporate more veggies into it?

TIMEHASCOME56 SparkPoints: (75,423)
Fitness Minutes: (27,033)
Posts: 6,001
10/10/13 7:51 A

Fiber 1 is good

SPARK_COACH_JEN Posts: 57,470
10/10/13 6:18 A

Here's some information you might find helpful:

www.sparkpeople.com/resource/reference_fib
er.asp


Coach Jen

SLIMMERKIWI SparkPoints: (144,868)
Fitness Minutes: (33,737)
Posts: 22,201
10/10/13 6:18 A

Just remember that a lot of foods which have been baked/processed don't have the fiber recorded, even tho' they obviously contain fibre.

I eat a very high fibre diet (42g minimum daily)
When you are on a lower calorie diet, this can cause problems, but they can be gotten around.
I eat tons of fruit/veges - today 12 serves.
I eat lentils most days, and often eat casseroles which has the meat reduced, and made up with lentils, kidney or cannelini beans, or dried split peas, and some finely chopped veges. A 'meat meal' can end up with 4-6 grams of fibre in.

I make lots of vege soups, adding a lot of red lentils to it.

Check the fibre content on various fruits/veges. As an example, pears have more fibre per weight than apples, which has more than bananas. Bananas have the higher calorie content of them, followed by apples then pears. The same applies to vegs. Green peas has lots of fiber and good protein, but are higher calories than broccoli, and that is higher than cabbage, which also has a good fibre content.

I buy a high fibre bread with a lower carb and processed fat, but higher protein than most of our breads.

I buy wholegrain yoghurt.

I use dried figs or dried baking apricots in some casseroles (apricot is great with chicken and fig with pork)

I add baker's bran (not the breakfast cereal) to my Rolled Oats in the a.m. The bran is generally 25% of the weight of the oats.

I always have a stash of high fibre cereal bars on hand. Mine have 8g Fibre, but just over 100 calories. They are great for keeping in my handbag as an emergency snack for when I am out.

What are your comfort foods? Perhaps you can do a healthy makeover of them so you still get the comfort, but with less fat/sugar???

Good luck,
Kris



SUNSHINE6442 Posts: 1,977
10/10/13 6:16 A


Get Fiber 1 cereal, add blueberries to sweeten or make a salad and top with Fiber 1 (has the consistency like croutons to me)

Soluble fiber can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

Insoluble fiber comes from nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber, Vegetables. The crunchier, the better. Put berries on your cereal to increase your fiber intake by about 1 to 2 grams and Popcorn. It's a great source of fiber. Nuts. Almonds, pecans, and walnuts have more fiber than other nuts.

Rye Bread has fiber....and is effective against heart disease because of the plant ligans & it is high in fiber when compared to other common bread types.

Hope this helps



SUNSHINE6442 Posts: 1,977
10/10/13 6:12 A


Get Fiber 1 cereal, add blueberries to sweeten or make a salad and top with Fiber 1 (has the consistency like croutons to me)

Soluble fiber can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

Insoluble fiber comes from nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber, Vegetables. The crunchier, the better. Put berries on your cereal to increase your fiber intake by about 1 to 2 grams and Popcorn. It's a great source of fiber. Nuts. Almonds, pecans, and walnuts have more fiber than other nuts.

Rye Bread has fiber....and is effective against heart disease because of the plant ligans & it is high in fiber when compared to other common bread types.

Hope this helps



FREETOBEME1976 Posts: 170
10/10/13 2:28 A

I notice when I track I do not get enough Fiber? Any ideas on how to get the quota in? Also its that time of year where I really want some comfort foods. Anyone have any ideas?

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