As others have said, beans/legumes help with the protein as well as being just about the best source of fiber. Lentils are especially helpful because they cook fast and have a pretty neutral taste-- you can make lentil soup or cook them fairly dry and just toss a few onto salads or sandwiches. For snacks, think about refried beans on a tortilla with a little salsa, and maybe some reduced fat cheese if you have room for it in your calorie budget. I also like black bean salsa/salad (gazillions of recipes on the internet) with baked tortilla chips.
as many others have allucded to, raspberries are my favorite high natural fiber source. vegetables, popcorn, apples and some of the sugar free ice creams that I eat have fiber in them as well. Rolled oats and flax also have decent amounts of fiber in them.
I also eat a Kellogg's Fiber Plus bar every afternoon. I like them better than the Fiber One ones. It's 130 calories with 9 grams of fiber. It's processed, yes, but I really like them because it gives me extra fiber, and it also helps with my mid-afternoon sweets cravings.
Edited by: YOJULEZ at: 4/11/2013 (14:25)
Fitness Minutes: (69,067)
9,312 4/11/13 2:03 P
Beans, beans, beans. BONUS: Counts as vegetable AND protein, not to even mention the great fiber content.
There are so many kinds of beans that you could eat a different one each day if you're picking abour repeats:
Green Garbonzo/chickpeas Black Red Kidney Pinto Edamame/soybeans Great Northern Fava Butter beans
And I know I'm missing some!
Beans truly are a win-win-win. Hope you like them!!
Brown rice offers increased amounts of dietary fiber, iron, and many B vitamins.
Popcorn is loaded with vitamins and minerals. Fiber too! Air-pop the popcorn and you'll remember just how good real popcorn tastes. Flavor with some cinnamon or Parm.
Leave the skins on fruits and vegetables such as pears, apples, peaches, and even red potatoes. Most of the fiber is in the skin.
Rye Bread and a salad with broccoli, cauliflower, carrots, celery and cucumbers
Pack a tasty pear with a slice of low-fat string cheese if your on the go.
Just some ideas
Fitness Minutes: (33,080)
21,791 4/11/13 7:18 A
I need tons of fibre - generally above 42g. I mostly have Rolled Oats and add Bakers Bran to it - 25% of the weight of the Rolled Oats is the Bakers Bran. I use lentils a lot, and get plenty of fruit and veges. Some fruits are higher in fibre than others, so you may want to check them out. The same with Veges. Peas are great for fibre and protein - broccoli is great for fibre. Dried Figs are good, but the calories are a wee bit high so don't go overboard on them. I always have a low calorie, high fibre bar on hand, too. I use Quakers High Fibre with approx. 100 calories and 8g Fibre. Kidney Beans and Black Beans, etc. are high in fibre too, but the green beans don't have so much. I buy very high fibre, good quality bread - lower fat, sugar and salt, and higher protein. It pays to check the nutrition labels because all bread is NOT equal. I have even found some bikkies (Nairn's Stem Ginger) which has 1/2 gram fibre and approx. 50 calories each. That is worth thinking about for a 'treat' type of snack :-)
Fitness Minutes: (69,839)
2,489 4/11/13 7:01 A
Vegetables, berries, beans, lentils, whole grains (steel cut oatmeal or old fashioned oats, quinoa), flaxseed.
Fitness Minutes: (5,730)
2,126 4/11/13 1:11 A
How many grams of fiber are you aiming for each day? My own daily goal is a minimum of 25 g. I usually have no problems reaching this amount by making sure bread products are only of the whole wheat variety, incorporating beans & legumes (for protein and fiber!), and getting 5-9 servings of fruits & veggies per day.
Edit: Fiber One products tend to upset my stomach because of the added fiber (inulin). I wouldn't recommend them.
Edited by: SONICB at: 4/10/2013 (20:22)
Fitness Minutes: (36,440)
2,234 4/10/13 7:15 P
Eat more vegetables. Beans also have a lot of fiber.
Fitness Minutes: (56,539)
3,507 4/10/13 7:07 P
Your best sources for fiber are vegetables, fruits, whole grains, legumes, nuts and seeds. I think when you are getting at least 5 servings of fruit and veg per day, that will put you on the right track towards getting adequate fiber.
-a serving of broccoli has about 3g of fiber -a large apple has 5g of fiber -a serving of black beans has 7g of fiber
Personally, I would look to that list in my first sentence rather than buying processed fiber products like Fiber One bars.
I have the same problem & have been trying to find ways to increase my fiber.
Fiber One products might be something you could consider looking in to. I recently started buying "Fiber One Oats & Chocolate" bars. They have 140 calories, 4 grams of fat and 9 grams of fiber. They're actually kind of nice too because they're something that you can sort of just stick in your purse or whatever as a quick snack.
Hi all, I'm having trouble getting enough fiber into my diet these days. I think I've been concentrating so much on getting the right amount of protein and fat in each day - which has been a good challenge- that I'm neglecting fiber.
Anybody got some suggestions for me as to how I could sneak in more fiber? Ideally I could use some ideas for snacks.
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