LA Weight Loss - Fiber

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02-21-2008, 04:27 PM

This is my biggest challenge. Getting enough fiber in my diet. Suggestions from you guys? What should I add to my day to raise my fiber intake?


02-21-2008, 04:33 PM
I always get over 100% of my daily intake of fibre - for all you know, you might be getting enough too. It surprised me - I only have one slice of a bread product per day, always whole wheat.

i suggest yogurt, apples. There's always metamusil, or those fibre one bars.

02-21-2008, 04:35 PM
I eat at least one apple a day - it's my favorite afternoon snack! :)

I'm still not getting enough fiber. The suggested number I've seen is ~25g, although there's no official RDA. I'm getting much less than that even. I think yesterday I had 11g of fiber. Today I'm topping out at 7g, even with my apple.

So just trying to figure a way to add more to my diet.


02-21-2008, 04:43 PM
prunes, apricots and figs (dried)
tahini sauce
broccoli is your best bet vegetable wise
bran cereal

Personally I eat 5 prunes a day and they have 7 grams each. I love prunes so I have to stop myself from eating more!!

02-21-2008, 04:47 PM
Would you mind posting what you typically eat in a given day? It's hard to give suggestions without knowing what you are eating.

Whole grains, veggies, fruit, and beans all tend to be high in fiber. Do you like raspberries? They have only 64 calories and 8 grams of fiber per cup (per

02-21-2008, 05:03 PM
I'm a fiber addict.

Slim Fast has 5 grams
Fiber One Bars have 9 grams
Fiber One Raisin Bran Cereal has 11 grams
Kashi Vive cereal has 12 grams
Fiber One's new yogurt has 5 grams
Double Fiber Whole Wheat Bread - 1 slice = 5 grams
Banana = 4 grams

02-21-2008, 05:05 PM
I get about 50g of fiber every day and I eat lots of veggie, fruit and legumes. I eat minimal grains but I do eat some.

02-21-2008, 05:06 PM
I eat Fiber One in the mornings -- it has 57% fiber in one serving - 1/2 cup. I have a full cup - just make sure to drink lots of water to help the fiber do its job!

02-21-2008, 05:12 PM
An average day for me would be something like this:

Breakfast: Coffee w/ cream, oatmeal w/ some kind of fruit/nuts (blueberries, strawberries, whatever).
Snack: V8 juice and almonds or sunflower seeds
Lunch: Sometimes a deli sandwich (turkey or chicken on whole grain), sometimes leftovers from the night before. Recent lunches have included lentil soup, crustless quiche and fruit cup, brown rice and beans, etc.
Snack: apple and string cheese (or sometimes cheddar cheese)
Dinner: some kind of protein and some kind of veggie - fish, chicken breast, pork chop, etc. and a variety of veggies. Over the winter I most often mix and roast squashes and root veggies. In the summer I'll steam broccoli or asparagus or a combination fo summer squashes. Somtimes I make a cold veggie salad with all of the above, steamed and tossed with sesame seeds and vinegarette.

If I have calories left over after whatever I've eaten, I'll treat myself to 2 T of peanut butter for "dessert".

Every once in a while a glass of red wine with or after dinner.

Looking back at my food tracking, my highest consumption of fiber was 15g.


02-21-2008, 05:14 PM
Oh, I'm trying very hard to limit processed foods.

I don't eat nutrition bars of any kind.
I don't drink diet drinks or fiber drinks.
And I hate cold cereal! :) (sorry)


02-21-2008, 05:24 PM
Maybe up your consumption of beans? Looking at your 'typical' day, it seems like you should be getting plenty of fiber but maybe your portions of veggies and high fiber foods are small?

02-21-2008, 05:28 PM
Hmmm... Looking at your menu I'd say you are getting enough fiber. Especially if you are eating lentils. On days that I consume lentils my fiber is typically over 40 grams. Which program are you using to track?

Here are some ideas though:

If you have 1 cup of cooked regular oatmeal with 1/2c frozen blueberries (thawed) you are already at 6 grams of fiber. You could add 1T flaxseed meal to your oatmeal for 2 more grams of fiber.

You could substitute cut up veggies for the V8. Almonds are a good thing and 20 almonds (138 cals) contain almost 3 grams of fiber.

According to fitday 1 cup of lentil soup has 13 grams of fiber, so that's a good choice. Maybe add a salad or some raw veggies to your lunch? Do you like hummus? It's good as a veggie dip or on sandwiches and 2T has 2 grams of fiber and only 50-ish calories.

I really think you are probably getting more then you think.

02-21-2008, 05:31 PM
Nelie - that's what I thought too - that I was eating plenty of high fiber items. But I was surprised at how little actual fiber many of them have.

A slice of whole grain bread only has 4g of fiber. I medium apple has 3.7g. 1 cup of cooked broccoli has 5g. The V8 has 1.8g. Etc. The one that really suprised me was the oatmeal - a serving of Quaker oatmeal (not the instant, but the kind you cook) has only 3g of fiber.

By the time I add it all together, it's almost always less than 15g and usually right around 10g.

Just oddly frustrating for me since I do try to incorporate whole grains, eat apples, etc.


02-21-2008, 05:37 PM
I really think you are probably getting more then you think.Really, really, really I'm not. :) I appreciate the thought, but I'm not. I use Spark-people to track, but I've double checked the figures in other trackers as well just because I was concerned that they were underestimating.

I make lentil soup about once every 2 weeks, so ok, once every 2 weeks I get more fiber than the rest of the time.

The rest of the time, I'm still well under the recommended 25g. So I'll add more cut up veggies for my snack, but again ... a handful of carrots has a negligible amount of fiber. The V8 has more than raw carrots. Celery has 2g.


So what other foods are high in fiber that I can add to my diet that won't totally blow my calorie levels?


02-21-2008, 06:00 PM
I add chia seeds to a number of things I eat. Most commonly I soak them in water, then add it to whatever cold beverage I'm drinking. They just slide down your throat. I've also added to jam and my SF shake in the morning. They are high in calcium, iron, fibre and omega fatty acids. They should be available at health food stores. Sold under the brand name Salba, but I've bought the whole seeds bulk for much cheaper.

02-21-2008, 06:01 PM
I love the Mission Carb Balance Burrito Tortilla Wraps... I don't know how 'processed' it is - probably comparable to bread, but it has 200 calories and 21 g of fiber! Poof! Most of your fiber in one. Sometimes, I only eat half... They are tastey toasted (you could slice them up, toast them and use them as 'chips' to dip in hummus, etc.) They make yummy sammich wraps.

02-21-2008, 10:19 PM
A cup of cooked cauliflower has 5 grams of fiber
A cup of cooked green cabbage has 3 grams
A tablespoon of psyllium husks has 6 grams of fiber. You could add it to the oatmeal or drink it with water.
Sometimes I add a tablespoon of wheat bran(1/4 cup 32 calories - 6 grams fiber) or flaxseed (1 T. 30 calories - 2 grams fiber) to my oatmeal. If I'm having protein pancakes, with is another breakfast favorite, I add the same thing.

Fiber One cereal is great as a topping on salads (like croutons) or for crunch on yogurt, but it may be more processed than you like.

La Tortilla Factory makes some great wraps that are low calories (100 and less) that have from 8 - 14 grams of fiber per wrap. Nature's Own Double Fiber bread has 5 grams per piece, 40 calories. So a sandwich would have 10 grams right there. Wasa crackers are 30 calories each, 2 grams of fiber. Blue Bunny No sugar added fudgesicles (35 calories - 3 grams of added fiber) is a favorite snack. Again, may be more processed than you would prefer.

I eat pretty similar to you, and I average around 35 grams per day. I'm a little surprised that yours are that low. :dunno:

02-21-2008, 11:05 PM
I've started adding toasted linseed/flax seed to my roasted broccoli (1 cup) and have it most days for lunch. It really gives my fiber a boost for the day and since I'm mainly eating Lean and Green, I need all the fiber boosting I can get!

02-21-2008, 11:16 PM
I'm wondering if your fiber is lower due to eating smaller portions of high fiber foods perhaps?

I've read that you are supposed to eat (at least) 14 grams of fiber per 1000 calories you consume, so if you are eating 1200 calories, that's only 16.8 grams of fiber.

02-21-2008, 11:18 PM
Hm. Ok, so I'm averaging 1300-1500 calories a day. I'm still under on most days ... but not *as* under as I thought.

I like some of the suggestions that ahve been offered here, though. I'm going to try to add a few of them into my diet as I can. And as much as I don't like pills or processed foods, I might try adding Benefiber or Metamucil to my diet.

Thanks everyone, for your thoughts and suggestions! :)


02-22-2008, 09:34 AM
Personally I eat 5 prunes a day and they have 7 grams each. I love prunes so I have to stop myself from eating more!!

Prunes have less than 1 gram of fiber per each, maybe you mean 0.7g?

02-22-2008, 09:51 AM
I know what you mean about not getting the fiber in. I have the same problem, so I just ordered some Oat Fiber from

02-22-2008, 10:48 AM
I know you siad you dislike cold cerels, but I just tried my Fiber one Honey Clusters cereal with warmed up milk and it was so delish!! I put a scoop of protein powder and some cinnamon on it!! I was oatmeal breakfast eater untill I did this.