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How to eat enough fibre?



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KRISTEN_SAYS
SparkPoints: (73,277)
Fitness Minutes: (34,580)
Posts: 5,088
6/30/13 9:56 A

Flax, beans, fruits and veggies, oatmeal, nuts

Edited by: KRISTEN_SAYS at: 6/30/2013 (09:56)


RUSSELL_40
Posts: 16,783
6/30/13 9:53 A

fiber bars ( I use Fiberplus ), and beans.

That being said, I have experienced hunger because of low fat intake. It is why people think protein is a way get rid of hunger. Fat comes along with the protein. If you really want to get rid of hunger, up fat intake. It's why low carbers don't get hungry. Fat satiates. Fiber can help, since it takes longer to break down the food, but fat will make it so that you forget meals.





ICEDEMETER
Posts: 678
6/30/13 9:45 A

My body needs a high fibre diet. A typical day for me might include:

Cheerios (3/4c) @ 110 calories, 2g fibre
Oat Bran (2 Tbsp) @ 59 calories, 3g fibre
Wheat Germ (2 Tbsp) @ 45 calories, 2g fibre
Hemp Hearts (10g) @ 57 calories, 1g fibre
Blueberries (100g) @ 56 calories, 2g fibre
Cauliflower (1c cooked) @ 28 calories, 4g fibre
Romaine lettuce (1c) @ 8 calories, 1g fibre
Spinach raw (1c) @ 7 calories, 0.7g fibre
Carrots, raw (100g) @ 41 calories, 3g fibre
Brussels Sprouts (100g) @ 36 calories, 3g fibre
Raspberries (100g) @ 49 calories, 7g fibre
Popcorn (3c) @ 93 calories, 3.6g fibre
Dark Chocolate (10g) @ 60 calories, 1g fibre
Dutch Processed Cocoa (7g) @ 30 calories, 2g fibre

An older chart on fibre content, that differentiates between soluble and insoluble, that I find really useful is found at:

huhs.harvard.edu/assets/file/ourservices/s
ervice_nutrition_fiber.pdf


Hope you find some of this useful!



CBLENS
SparkPoints: (47,428)
Fitness Minutes: (16,557)
Posts: 1,220
6/30/13 9:02 A

add flaxseed



CMCOLE
Posts: 2,667
6/30/13 8:01 A

Good question.
Many days, when I don't eat a big quantity of vegetables (salads, for instance), I fall below my recommended fibre goal.

Adding flax or other seeds may help (even if I put something like sunflower seeds in my salads, I guess could help, too)



JENNILACEY
SparkPoints: (72,370)
Fitness Minutes: (55,395)
Posts: 2,484
6/30/13 7:34 A

Vegetables/fruit, here's a list of the ones with the highest fiber: http://thyroid.about.com/od/loseweightsucc
essfully/a/highfiber.htm

Legumes! Beans and other legumes pack a ton of fiber and protein. If you're not used to eating them though, I would recommend you introduce them slowly because they may cause a digestive issues if your body's not used to them. Actually, the same thing goes for increasing your fiber intake in general. Increase your fiber intake *slowly* or you will suffer digestive issues.

Whole grains- whole grain oats, barley, quinoa, wheat, etc.

Seeds/nuts- adding a tablespoon of ground flaxseed to your oatmeal will give you an extra 3g of fiber.



KKKAREN
SparkPoints: (209,218)
Fitness Minutes: (87,096)
Posts: 11,471
6/30/13 5:59 A

I eat fruits and veges and still have trouble hitting my recommended fiber, I might have to start using a supplement.



MICHELLEXXXX
SparkPoints: (6,128)
Fitness Minutes: (5,730)
Posts: 1,768
6/30/13 4:35 A

Vegetables.



CHARLOTTE1947
SparkPoints: (38,536)
Fitness Minutes: (45,869)
Posts: 1,751
6/29/13 5:39 P

I take a fiber supplement every day. There are varieties that stir into the water and are tasteless with no grit. Be sure to buy sugar free fiber! I add them to iced tea or a glass of cold water in the summer. Some fiber supplements can cause gas, so it's good to experiment to find the supplement that agrees with your body.

To the prior suggestion, I would like to add that beans, legumes, lentils, potatoes with their skins and some fruits are loaded with fiber. Today, I had a choice between watermelon or cherries. Since watermelon has more fiber, that's what I had. I add rinsed beans to salads and soups for fiber. We have baby limas for supper frequently, both for the fiber and potassium.

When I list foods on my tracker, I check my fiber tally to make sure I'm heading in the right direction during the day.

I hope this helps!



EMAVERICK
Posts: 7,229
6/29/13 5:05 P

One way to increase fiber is to eat whole fruit instead of drinking fruit juice. This way you get all the fruit fiber as well as all the yumminess of the fruit juice.

What whole grains, or foods made with whole grains, might you like? I like whole wheat pasta, which you can pick up in the same area of the supermarket as the rest of the pasta, just look around for it. If there is marinara sauce (which will have some fiber too from the tomatoes, so win!) on the pasta, it won't taste very different from regular.

Meat, eggs and milk foods don't have fiber for the most part, but of course can still provide important nutrients like protein. Beans can provide both protein and are a great source of fiber, but factor in that they also provide carbohydrates.

Vegies are the best low calorie high nutrient way to get fiber, especially the leafy green ones. You might want to try this challenge (it isn't as hard as it sounds) -- eat four cups of leafy greens a day. Remember a cup of spinach, say, cooks down to not much (and doing chopped spinach from frozen is convenient), and letuce, two or three cups as a salad at lunch is totally doable. The hardest part of eating this much greens for me is always the shopping part--I end up running out easily. Broccoli is a great option too, and cooks up fast in the microwave.



EEJAYBEE
Posts: 191
6/29/13 1:15 P

Somoen on the message boards suggested recently that I might be hungry in the evenings due to not eating enough fibre. I've started to track my fibre intake, and it doesn't look great. Can anyone suugest the best (low calorie) ways of increasing the amount of fibre in my diet?
Thanks



 
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