It's important to watch the type of fiber you consume, not to create tummy problems down the road. I too struggle to reach fiber goals so here are foods I choose that are easy on the tummy and provide quality fiber:
oatmeal - 3g cheerios - 3g Villiage Hearth light bread (hamberger/hot dog buns)2-7g based on serving Low Carb Tortillas - 7g Sugar Free Smuckers raspberry jam - 3g No sugar added sweet freedom vanilla ice cream cones - 7g strawberries blueberries carrots cantaloup peas green beans
I avoid any "fiber one product" because they have higher insoluable fiber which creates gas and bloating that can become extreme.
I'm a big fan of starting the day with oatmeal. I make a big pot of the slow-cooking kind for the week so I can just nuke it quickly the rest of the week. I like adding fruit and nuts so I have some quicker carbs and some more fat and protein. It keeps me full all morning. I usually add ground flax to my protein smoothies as well.
Fitness Minutes: (15,612)
1,270 4/10/13 10:54 A
Fiber One cereal: Fiber One Honey Clusters has 13 grams of fiber per serving. That's over half the daily recommendation. This stuff is kind of sweet (200 calories for a one-cup serving with skim milk) so I eat it as a dessert.
GG crackers (Whole Foods carries them, also amazon.com) are bran crispbreads with 7 grams of fiber in a slice (and only 12 calories). They are very sturdy and somewhat bland, made of pressed wheat bran and rye. They hold a spread or a filling very well and make a good snack.
Last night, I made a bowl of white rice, lentils, and oatmeal, cooked with bay leaf and onion. Whenever I get the chance, I add something fibrous to a dish that is fairly fiber-free. It adds up.
Fitness Minutes: (34,370)
22,451 4/10/13 3:40 A
If you have time, check the fibre content with fruit and veges, because some don't have a lot, but others are loaded. Broccoli is quite high and so are peas. Peas are also a good source of protein, but on the minus they are a wee bit higher in calories than most other greens. Dried Figs are a good source of fibre, too, but again they are higher in calories, so don't pig out on them. I also have a very high fibre bar (8g Fibre) that is 100 calories - they might be worth looking into.
I have to eat a very high fibre diet (over 42g most days and occasionally into the 50's) My Dietitian put me onto Benefiber for those times where it is hard for me to get there, but the calories I have had don't allow me to 'top up' with extra fruit.
Add more fruits, vegetables, and beans, and decrease the amount of processed food you consume. If you eat the required number of servings of fruits and vegetables daily you should easily meet your fiber requirements.
Fitness Minutes: (35,510)
5,091 4/9/13 9:27 P
Flax, legumes, more fruits and vegetables
Fitness Minutes: (29,419)
850 4/9/13 8:52 P
Another vote for the Kellogg's Fiber Plus bars. I prefer them to the Fiber One bars, because there's a dark chocolate/almond one that is super yummy.
Fibre One brownies. 90 calories and also are a chocolate fix. Add Grape Nuts to yogurt for some interesting crunch. Beans like garbanzo or black beans tossed with your salad. I eat steel cut oats for breakfast and often add ground flax seed. I cook 4 servings and refrigerat and then preheated one serving. And add chiaseeds to yogurt and smoothies.
Btw...it's OK to use Beano and Gas-X.
Fitness Minutes: (5,559)
681 4/9/13 5:53 P
You could also supplement what you eat with things like flax. Sprinkle some on a salad or on top of a slice of whole wheat toast. I do that every once in a while when I realize I haven't eaten enough fiber.
Yes, it is processed, but I like the Fiber One Chew Granola Bars. They make you kind of gassy at first, but they really work after your body is used to them. I like the Chocolate and Oats kind because it is enough for my sweet tooth in the morning!
Fruits and veggies, especially raw. The easiest way to get proper servings are smoothies!
Fitness Minutes: (120)
2,171 4/9/13 1:59 P
They're processed, but I like the Kellogg's Fiber Plus granola bars. They have 9 grams of fiber for 120-130 calories (depends on the variety you buy). I have one as my afternoon snack every day because that's when my sweets cravings hit, and the bars help with that as well.
I also like the Thomas light whole grain english muffins. They have 8 grams of fiber but are only 100 calories. I eat them toasted with peanut butter and jelly for breakfast sometimes.
Some suggestions might be: Oatmeal (4 g fiber) Veggies and fruit (really any fruit where you eat the skin, apples, pears etc.) Whole wheat bread and pasta (my pasta has 5g per serving) I particularly like whole wheat english muffins for breakfast sometimes with a little bit of all fruit spread, or actual side of fruit. I rarely miss my fiber mark. :) hope this helps!!
I took a look at your nutrition tracker and these are some suggestions: aim for at least 5 large servings of fruits and veggies each day. switch to a high fiber breakfast cereal use beans, lentils, legumes several times a week switch to whole wheat crackers, pasta, bread, etc
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