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TOPIC:   How do you get your needed fiber? 


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PEACHESII
PEACHESII's Photo Posts: 759
10/25/09 10:15 P

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During the week I have brown rice and either black beans or pinto beans with 2 tablespoons of ground flax seeds mixed in after reheating. I enjoy that with 2 tablespoons of raw almond butter as a staple of my lunch menus that I take to work. (The almond butter is my protein source because I try to eat very balanced meals). 1/2 cup rice and 1/2 cup beans plus the almond butter keeps me satisfied for 5 hours or more.

If you can eat hummus, you could dip raw veggies into hummus as a snack or as part of your meal. You can get rice or corn tortillas, spread with refried beans, add some cheese and chicken for a meal.

Kidney beans in chili are another way to sneak in a good source of fiber.

If you are having salad add some cold kidney beans or garbanzo beans (aka chick peas). You can also sprinkle ground flax seeds on your salad.

If you eat yogurt in the morning, add 2 tablespoons of ground flax seeds into your yogurt, possibly with a little fruit. Raspberries and blueberries are good choices for fiber and as antioxidants.

Hope this helps!

PeachesII


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ONLYWITHHISHELP
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10/25/09 8:48 P

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My doc doesn't know I have this pain yet LOL

--Michelle--

With God's help I can do this!


DOTSLADY
DOTSLADY's Photo Posts: 10,015
10/25/09 8:35 P

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OWHH: I've heard you can "train" your liver slowly with fat. What did your doc tell you? Do you take "regular" intakes of sm amounts of fat, or is your intake spuratic - or does it matter? Do you take bile salts or enzymes? I'd like to learn. :)

KNOWLEDGE = POWER. BODY = TEMPLE. FOOD = MEDICINE. PREVENTION IS THE CURE. YOU ARE WHAT YOU ABSORB!
One person's food is another person's poison.
__________
Celiac Disease: An autoimmune reaction from eating gluten grains: wheat, rye, barley and contaminated oats=nutrient deficiency=cancer. Have 1 of 300 symptoms? bit.ly/cdsymptoms
CD stories: bit.ly/cdstories
Nutrition/Cancer: bit.ly/Quillinnutrition


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ONLYWITHHISHELP
ONLYWITHHISHELP's Photo SparkPoints: (13,135)
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10/25/09 7:25 P

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*sigh* I might have to give the avocado. Bad gallbladder pain today :(

--Michelle--

With God's help I can do this!


DOTSLADY
DOTSLADY's Photo Posts: 10,015
10/25/09 7:23 P

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I haven't heard of hemp hearts, so thanks Yvonne!

But that reminds me to add artichoke hearts emoticon to the list.

OWHH: I eat raspberries and avocados together, no problem! lol

KNOWLEDGE = POWER. BODY = TEMPLE. FOOD = MEDICINE. PREVENTION IS THE CURE. YOU ARE WHAT YOU ABSORB!
One person's food is another person's poison.
__________
Celiac Disease: An autoimmune reaction from eating gluten grains: wheat, rye, barley and contaminated oats=nutrient deficiency=cancer. Have 1 of 300 symptoms? bit.ly/cdsymptoms
CD stories: bit.ly/cdstories
Nutrition/Cancer: bit.ly/Quillinnutrition


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ONLYWITHHISHELP
ONLYWITHHISHELP's Photo SparkPoints: (13,135)
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10/25/09 7:57 A

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Raspberries and avocados for me. Not together of course LOL

--Michelle--

With God's help I can do this!


BEESUTH
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10/12/09 11:57 P

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I also discovered these little fruit bars at Trader Joe's called "Fiberful". They are GF and tasty and I think they have 6 grams of fiber (from inulin and flax)

~Bethany

Habit is habit and not to be flung out of the window by any man [or woman], but coaxed downstairs a step at a time.--Samuel Clemens

Blue Bulls Co-leader
Leader--Celiac Disease and Gluten-Free

"Burn it, to earn it!"

"As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them." - John F. Kennedy


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YOSOYLINDA
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10/12/09 7:17 P

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I'm still low on fiber every day, but I do take a supplement (4 gr) and am looking at more oats, cereals that are higher in fiber, and bars w/ extra (some have 9 gr.) Linda C

BUMMER UPDATE: I found a recipe for breakfast cookies that used oats and toasted oat cereal (not GF, I'm afraid) and made some; thought they'd be higher fiber, but it came out to only 3 gr. lgc

Edited by: YOSOYLINDA at: 10/13/2009 (08:34)
Linda C
Oklahoma (CST)

"Food is essential to life; Therefore, make it good."
--S. Truett Cathy (Chick-Fil-A)

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YVONNE2001
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10/12/09 1:44 A

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emoticon Hi Illiniteacher - yes there is a difference. Hemp hearts are the shelled hemp seeds which are a more complete protein source than milk, meat, or eggs. Also more digestible than Soy. 5 Tbsp provide 3.3 gms of fiber and keeps you feeling full for a long time.

Yvonne
British Columbia

At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us. A. Schwietzer.

BLC 17, 18, 19, 20, 21
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BAMJ111
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10/11/09 9:26 P

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I have 2 suggestions.
1. Fiber Choice I take the one that says plus Calcium. 4g of fiber for 2chewable tablets
2. Yoplus+Digestive by Yoplait They even say GF on the label, 3g fiber.


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ILLINITEACHER52
Posts: 7,245
10/11/09 8:29 P

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Is Hemp Hearts different than hemp protein? I just checked my hemp protein powder and it has 4g of fiber per 2 Tablespoons. I just made muffins with almond meal and ground flax and didn't think about putting hemp protein in them. I usually mix it into my morning smoothie but there is a recipe for hemp cinnamon muffins on the back of the package.


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YVONNE2001
YVONNE2001's Photo SparkPoints: (52,650)
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10/11/09 7:04 P

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emoticon Hi, The suggestions already given are great. I find the easiest way to increase fiber is to increase the fruits and vegetables in my diet. The other suggestions of adding flax, Benefiber, etc. is great. Along with that you may want to add Hemp Hearts and Chia seeds to yoghurt, porriage etc.

When I use GF flour I make my own: This was given to our Celiac group here in Nanaimo by our Nutritionist-President, Margaret Mckenzie, to the Vancouver Island Celiac Association for increasing nutrition and fiber in baked goods. (The standard recipes Betty Hagman taste great but have little nutritional value ... a bit like using white flour.) Here is the one I use

Margaret's All Purpose Gluten Free Flour Mix:
3 cups of bean flour (low fat soy, garbanzo, flava etc)
3 cups of brown rice flour
1 cup of tapioca starch. Mix well.

I use this for my all purpose flour and find that it substitutes well in all GF flour recipes and mostly substitutes well for traditional cookbooks recipies for cookies and cakes (for cakes I usually need to add Xanthum gum as well). I just count up the amount of flour needed in a traditional recipe and use the same amount of the GF All Purpose Flour. (This is a higher fiber GF flour as well as much more nutritious.)

Yvonne
British Columbia

At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us. A. Schwietzer.

BLC 17, 18, 19, 20, 21
Sapphire Corporal





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FRAN641
FRAN641's Photo Posts: 451
10/11/09 4:22 P

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I've added Benefiber to my diet and it has been working wonders. The powder form is safe but not the pills. I worked up to 2 TBSP.a day. My surgeon recommended doing this and I sure am glad.


Fran


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YOSOYLINDA
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10/11/09 2:54 P

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I've looked at them and passed several times, but I know both quinoa and flax would help. Thanks!

Linda C
Oklahoma (CST)

"Food is essential to life; Therefore, make it good."
--S. Truett Cathy (Chick-Fil-A)

Come on 5%!!!!!

Member Since Nov 06!


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ILLINITEACHER52
Posts: 7,245
10/11/09 2:48 P

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Have you tried quinoa or flax yet? Nuts also give good fiber as well as fruit and vegetables. Flax can give you a lot of fiber in a relatively small portion. It can be added to smoothies, put into muffins or other baked goods.


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YOSOYLINDA
YOSOYLINDA's Photo Posts: 5,948
10/11/09 2:16 P

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I've been looking for ways to increase fiber, but so far I'm low every day. I too have to reduce/eliminate a lot of grains (allergies to wheat, soy, rice, corn) don't make it easy.

Linda C

Linda C
Oklahoma (CST)

"Food is essential to life; Therefore, make it good."
--S. Truett Cathy (Chick-Fil-A)

Come on 5%!!!!!

Member Since Nov 06!


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JAC-ATTACK
JAC-ATTACK's Photo Posts: 308
10/11/09 1:47 P

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I'm finding that since eliminating the grains from my diet I'm having another problem, the opposite problem of not getting enough fiber?


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