100 lb. Club - FIBER--let's flush the pounds away!




Redflame
01-22-2009, 04:36 PM
Disclaimer: sure this really should be posted in the Foods section, but I was on here for 3 weeks before I ventured out of the 100 lb club area.....so this is where I am posting it! ;)

Are you getting enough fiber in your diet? I know I am not. And I am certainly not going to buy a colon cleanser that promises to clean out 20-30 pounds of built up toxins.......seriously folks! Quick story.... I have a co-worker who fell for that, and the company even guarenteed their product. If you dont like it in 15 days you can return it, no strings! So she got it, gave her CC# for them to charge after 15 days if she liked it. She went to return it after 12 days, no one would answer the phone. She finally got ahold of them on the 16th day, of course the charge had already gone through. They told her they would refund the money, it took 45 days, and the charged the account the next TWO months.............now 90 days out she is finally done dealing with them, and finally has her money back.

WOW that was a long QUICK story!

Anywhose........fiber is good for cancer prevention, fighting obesity, great for your health, the list goes on and on. We should have 24-38 grams a day, and average diets/ average people consume about 10 grms a day!

So here is a list of high fiber foods.

Bran Cereal 1 cup 19.94 grms
Split Peas 1 cup 16.27 grms
Lentils 1 cup 15.64 grms
Black beans 1 cup 14.92 grms
kidney beans 1 cup 13.34 grms
oats 1 cup 12.00 grms
Avacado 1 med 11.84 grms
grn peas 1 cup 8.84 grms
brn rice 1 cup 7.92 grms
kale 1 cup 7.20 grms
grapefruit 1/2 6.12 grms
sweet tater 1 cup 5.94 grms
almonds 1 ounce 4.22 grms

Now of course these are not the entire list, but the most common heavy hitters.....What do you eat to increase your fiber? Now Im not talking about fiber one bars, etc, I mean real, whole foods that help your fiber?


lottie63
01-22-2009, 04:48 PM
I eat a good amount of fiber, on a low day 20-25 grams and on a good day 30-38 grams.

Honestly I eat only whole grains and I eat a TON of black beans (only .66 a can!) and black beans have TONS and tons of fiber. They are high calorie at 110 cals per 1/2 cup but I"d rather eat 300 cals of black beans than 300 cals of chips. And they are so filling, I can eat a black bean plain burrito and be full for hours and hours.

My bf gets about 15-20 grams a day but he also takes fiber pills to help him stay fuller longer (benefiber weight control or something like that)

I think they are gross as **** so I just eat foods with lots of fiber. those 100 cal thomas english muffins have 8 grams of fiber, I eat those a lot too. I pretty much ONLY eat whole grains and things like sweet potatoes as far as carbs go.

lottie63
01-22-2009, 04:48 PM
thanks for this thread, btw. Fiber is so important I often bug my diet buddies to try and get more fiber.

:)


SweetBee
01-22-2009, 04:52 PM
I love prunes and try to eat a serving a day as one of my fruits. I also make soup a lot and use barley. It has a lot of fiber and really helps keep you satisfied. Oatmeal of course is excellent and I also like to add some Fiber One cereal to yogurt.

I find that when I focus on eating high fiber foods, I stay satisfied longer.

nelie
01-22-2009, 04:56 PM
I eat around 90g of fiber day. It fluctuates but I know I'm very high. Basically there isn't anything I eat that doesn't have fiber so its fairly easy.

Beans - I eat lots of beans every day, all sorts of beans. Today I've had lentils, adzuki beans and dinner is borlotti beans.

Whole grains - my soup today had barley and lentils but I will eat various whole grains.

Winter squash - I am addicted to winter squash lately, can't get enough.

Veggies - Cauliflower, green beans, broccoli, zucchini, yellow squash, tomatoes, celery, etc.

Berries - Blueberries are my favorite but berries generally have a decent amount of fiber.

My cheat - I have one cheat item which I actually haven't used in a while. Its Bob's Red Mill High fiber hot cereal. For the last couple days I've been mixing it with some beans, winter squash and some cinnamon for a sweet filling treat. It has 10g of fiber in 1 serving.

mandalinn82
01-22-2009, 05:05 PM
My favorite fiber all stars (other than loads of fruit and veggies) are:

Oroweat Double Fiber English Muffins - 8 g of fiber, and no HFCS or partially hydrogenated anything. These are a daily part of my breakfast.

Whole grains are all I eat...brown rice, WW pastas, etc.

Beans and lentils...mmm, lentil soup

Wasa crackers - super satisfying with a laughing cow wedge or a little PB.

DollyR
01-22-2009, 05:18 PM
I eat a lot of fiber as well because I had a colon cancer scare when I was 28 but they got everything way before it became a problem.

I try to eat beans, whole wheat crackers, fiber veggies and oats everyday. I also try to make smart desicions regarding whether a particular food is good for me fiber wise or not. I get at least the daily minimum requirement or more almost everyday.

junebug41
01-22-2009, 05:21 PM
Lentils. Now THERE's some fiber!

I also get most of my fiber through fruits and vegetables.

I do add psyllium husks to my smoothies. I've always had "issues" and since I started using psyllium on a regular basis, my problems have gone away completley. No bloating. No gas. No nothing.

beerab
01-22-2009, 05:22 PM
I eat a lot of that list:

Bran Cereal almost daily
Lentils almost daily
Black beans weekly
Avocado weekly
brn rice almost daily
almonds weekly

And I also eat prunes which one cup is 12 grams of fiber! I go through a bag a week lol.

I don't eat avocado as much as I used to since I'm trying to lose the weight still.

rockinrobin
01-22-2009, 05:28 PM
I have no problem getting in upwards of 70 or more grams of fiber a day. I'm having a hard time trying to think of even one of my meals or snacks that doesn't contain lots of it.

Some veggies that I don't see already mentioned and they're some of my staples are cabbage, brussel sprouts, asparagus, turnips, spinach, romaine and other greens.

Oranges, apples and pears are other good sources of fiber.

xJox
01-22-2009, 06:35 PM
Great thread!

What exactly is Lentils? Never heard of it.

RoyalAthena
01-22-2009, 06:44 PM
Thanks for starting this thread. I know I need more fiber but wasnt sure where to get it from. I eat brocolli EVERYDAY with lunch adn dinner. I eat spinach, cabbage, green beans and a few other things. I have been wanting some ideas on how to up my fiber. I want to aim for at least 35 grams a day. Any books or websites out there that might help??? Hope it is okay to ask here but if I have to I will start another thread! Thanks!!

junebug41
01-22-2009, 06:49 PM
Great thread!

What exactly is Lentils? Never heard of it.

Lentils are an excellent source of fiber, iron, protein and a whole bunch of other stuff. They are in the legume family. They are little beans that you can use for just about anything you would use beans in. you can find them with the other dried beans in the grocery store :)
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52

JasonsLea
01-22-2009, 06:54 PM
I LOOOVVVEEE fiber!

I admit to using alot of Fiber One products. I also eat alot of sweet peas, corn, broccoli, and spinach (you know those cool steam bags of veggies? I'll add some LC cheese and eat those as a meal....SO GOOD!). I love prunes and apples. My new favorite snack is Wheat Thins Fiber Selects with LC cheese. I'm trying to make a replica of this awesome carne asada burrito I get on my cheat days so I'm adding high fiber beans and tortillas to the list. Basically everything I buy has to have fiber in it. At least 1 gram to every 50 calories (sometimes 100 calories, depending on how I like the product).

rockinrobin
01-22-2009, 07:00 PM
Thanks for starting this thread. I know I need more fiber but wasnt sure where to get it from. I eat brocolli EVERYDAY with lunch adn dinner. I eat spinach, cabbage, green beans and a few other things. I have been wanting some ideas on how to up my fiber. I want to aim for at least 35 grams a day. Any books or websites out there that might help??? Hope it is okay to ask here but if I have to I will start another thread! Thanks!!

Ann, you could just google "high fiber foods" and lots will pop up for you.

Jasonslea, a high fiber product is one that has at least 5 grams of fiber per serving.

For me, wanting to get the most volume for my precious calories FORCES me to eat lots of veggies, which are of course LOADED with fiber. Good stuff.

recidivist
01-22-2009, 07:18 PM
Has anyone ever tried mixing bran cereal with their oatmeal? That actually sounds pretty good. I love bran cereal, but don't want to eat it with milk...I'd rather have my morning milk in my latte. So I might try mixing some into my oatmeal to see if I like the flavor mix.

nelie
01-22-2009, 07:47 PM
Royalathena - Besides looking at high fiber foods, I'd look at a general whole foods diet. Whole foods generally have more fiber as they aren't processed and the fiber hasn't been stripped from them. To me a whole foods diet means eating lots of beans, fruits, vegetables and grains. Each of which have some fiber of varying degrees.

Redflame
01-22-2009, 07:53 PM
I add 1/4 cup of bran flakes to my old fashioned oats, when they are about half cooked. Now this is not bran cereal flakes, it is the actual flakes of bran, I buy the Red's Old Mill brand, sold in the baking section where they have corn meal, whole wheat flours, flax seeds etc. Many 12 grain hot cereals have this mixed into them, along with flax seed, bulgar wheat, and such

Daimere
01-22-2009, 07:56 PM
How do you cook your beans? I've only had refried beans and chili and can't imagine just eating plain beans.

recidivist
01-22-2009, 08:05 PM
When I make a pot of beans (I don't used canned beans, except low-fat refried), I add onion, garlic, and some kind of meat for flavor...sometimes just a tiny bit of chorizo is good, or soup bones or ham hocks, or even chicken. Sometimes I'll add chopped tomato, sometimes not. I usually add cumin to season them.

Or you can use beans (garbanzo or black) to make hummus, or add beans to meatloaf, or toss cold in a salad, or of course added to soup.

Just google up some recipes for beans...there are a million ways to use them.

rockinrobin
01-22-2009, 08:09 PM
How do you cook your beans? I've only had refried beans and chili and can't imagine just eating plain beans.

I also use canned beans. I use them in chili's and in salads. They're good pureed as a dip as well.

Yes, look around. Search out recipes. The internet is loaded with them. Be open and experiment. You will find great new meals to eat. And I don't just mean with the beans.

mandalinn82
01-22-2009, 08:16 PM
I like my dried beans a LOT in soups. I make black bean soup, white bean and sausage soups...there's something so satisfying about bean soups. Also, I crock pot them with LOTS and lots of spices and some chicken broth, then serve with brown rice and lots of veggies...yum.

Robin41
01-22-2009, 08:23 PM
My favorite winter breakfast is Quaker Oats High Fiber hot cereal. 10 grams of fiber per packet and I eat two with a banana for breakfast. I've got almost 25 grams done before I even leave the house in the morning and I'm so full that I frequently have to force myself to eat lunch.

I make a stir fry almost every night and stuff it in a whole wheat tortilla that has 12 grams of fiber all by itself.

I probably average 45 grams a day without even trying.

nelie
01-22-2009, 08:28 PM
Canned beans are fine but dried beans taste so much better. I have a weird addiction to chickpeas in that I can open up a can and eat the whole can, straight from the can.

I made borlotti (aka cranberry) beans yesterday with veggie broth. I cooked them in the crockpot all day long and they were ready for dinner. They are so good.

One of my favorite things to do with canned beans is to mix 3 different types of can beans (pinto, black and kidney most often) with canned diced tomatoes, onions, garlic and some chile powder. Similarly, I mix garbanzo beans or lentils with canned diced tomatoes and curry powder.

Another thing I do with pinto beans and black beans is cook them in the crockpot with veggie broth and onions. When they are done, if there is much water, I drain it off a bit and then mash them up for a refried bean type texture.

Lentil soup is awesome. Lentils, diced tomatoes, carrots, celery, onions, garlic, barley, veggie broth and some seasonings (sage, thyme, cumin, cayenne peper) is a nice filling meal.

There are even these lentils called white lentils that you can mash up and flavor like mashed potatoes. I served them to my husband without mashing and he asked me if it was risotto because it has a super mild flavor and takes on the flavorings of the spices you put in.

lottie63
01-22-2009, 08:29 PM
How do you cook your beans? I've only had refried beans and chili and can't imagine just eating plain beans.

I drain and wash them and cook them in some taco seasoning and water and make burritos out of them.

lottie63
01-22-2009, 08:32 PM
Canned beans are fine but dried beans taste so much better. I have a weird addiction to chickpeas in that I can open up a can and eat the whole can, straight from the can.

I made borlotti (aka cranberry) beans yesterday with veggie broth. I cooked them in the crockpot all day long and they were ready for dinner. They are so good.

One of my favorite things to do with canned beans is to mix 3 different types of can beans (pinto, black and kidney most often) with canned diced tomatoes, onions, garlic and some chile powder. Similarly, I mix garbanzo beans or lentils with canned diced tomatoes and curry powder.

Another thing I do with pinto beans and black beans is cook them in the crockpot with veggie broth and onions. When they are done, if there is much water, I drain it off a bit and then mash them up for a refried bean type texture.

Lentil soup is awesome. Lentils, diced tomatoes, carrots, celery, onions, garlic, barley, veggie broth and some seasonings (sage, thyme, cumin, cayenne peper) is a nice filling meal.

There are even these lentils called white lentils that you can mash up and flavor like mashed potatoes. I served them to my husband without mashing and he asked me if it was risotto because it has a super mild flavor and takes on the flavorings of the spices you put in.

Just wanted to say I saw your ticker and WOW, congrats! :D

cfmama
01-22-2009, 08:33 PM
I eat tons of whole grains and high fiber fruits and veggies. I also eat wasa bread like every day and that helps. I'm usually over 40 grams a day.

purpleorc
01-22-2009, 08:42 PM
I also since starting to lose weight have had a diet rich in fibre as it keeps me fuller for longer.


I have flaxseed everyday with my morning cereal
various fruits daily
various vegetables daily, ensuring that I have at least one leafy green one
Nuts like almonds ( definately measured as I can be very heavy handed with this one;) )
wholemeal bread and pasta
Brown rice
Various beans like chickpea, black eyed peas, and butter beans for example

I am sure there are other sources of fibre I have in my diet on a regular basis but I am unable to think of them at the moment. Mind you it is late as I am posting this :D

JulieJ08
01-22-2009, 08:43 PM
There are even these lentils called white lentils that you can mash up and flavor like mashed potatoes. I served them to my husband without mashing and he asked me if it was risotto because it has a super mild flavor and takes on the flavorings of the spices you put in.

Way cool! I never heard of that.

2ndChance09
01-22-2009, 08:55 PM
Thanks for this post! I def. need to get more fiber. I do eat lots of veggies which I know have fiber and fruit but I need more whole grains and beans, I don't really eat much of that.

recidivist
01-22-2009, 09:19 PM
I add 1/4 cup of bran flakes to my old fashioned oats, when they are about half cooked. Now this is not bran cereal flakes, it is the actual flakes of bran, I buy the Red's Old Mill brand, sold in the baking section where they have corn meal, whole wheat flours, flax seeds etc. Many 12 grain hot cereals have this mixed into them, along with flax seed, bulgar wheat, and such


This sounds great for the fiber content, but what does it taste like? I like the taste of bran cereal (probably because it's slightly sweet and molassassy flavored)...I'm not sure I'd like the flavor of these bran flakes. But it does sound like they'd be great to add to muffins or whole grain breads. I add honey to my whole wheat bread, but I don't add sweetener to my oatmeal, and this kind of bran might need sweetness to make it palatable?

Justwant2Bhealthy
01-22-2009, 09:29 PM
RECIDIVIST ~ I always add NATURAL BRAN to my oatmeal; it depends on how much you use, and how much oatmeal you are having in the first place. I also add 1/4 cup NATURAL Cream of Wheat to my oatmeal sometimes; I love that too and you might not need sweetener for that. You could add a tsp of molasses or honey to it if you feel it needs it. I usually add a couple of tablespoons of natural bran to my oatmeal (about 3/4 cup), but then I do use 1 tbl of brown sugar on it too. I have used artificial sweetener on occasion as well.

recidivist
01-22-2009, 09:49 PM
I might have to try it, but not with any sweetener. I don't like it sweet. Lately I've been using my garlic chili sauce in it, as then I don't even need to add salt. And that may be strong enough to disguise any other flavors I don't care for (like ground flax seed...which I should be adding).

Cream of wheat! Gag me with a spoon...that is the one thing I have never been able to get down my throat since childhood.

mandalinn82
01-22-2009, 09:53 PM
Lots of people like savory oatmeals...cheese, chili powder, etc. All are good!

mollymom
01-22-2009, 10:16 PM
Fiber grams of 30 plus a day are included in my nutrition goals: I eat nothing that isn't whole or multi grain. Fiber one cereals are great! Steel cut oats, apples, lots of vegetables. PLUS we are reducing our risk of colon cancer! Plus your morning is usually off to an enlightening start - ooh bad pun! :carrot:

OOH YES Lentils...there are some really good canned lentil soups on the market, canada can check out PC Blue Label. Most of the new gardennay, knorr etc. soups in the tetra packs are a good source of fiber. I LOVE LENTIL soup...just throw them into any regular veggie soup recipe.

Randi
01-22-2009, 10:47 PM
I eat a lot of veggies every day - in fact this week for breakfast I have been eating rice and vegetables for breakfast (strange I know - but it was time for a change and it is really good).

Beans, lentils, veggies, steel cut oats, multi-grain breads...YUM!!!

Michelle98272
01-22-2009, 10:59 PM
I've never tracked my fiber. I do know that WW gives you the bonus of less points for higher fiber foods.
Foods that I eat that I think are higher fiber:
steel cut oatmeal
raisins
apples
carrots
salad
beans
baked potato(e) with the skin left on. (Does it have an -e- or not??)
whole wheat tortillas

hpnodat
01-22-2009, 11:10 PM
I love flax. I make a muffin in a minute for breakfast sometimes. Even when I wasn't dieting I still liked it. *Low carb recipe*

1/4 cup flax meal
1/2 teaspoon baking powder
2 packets splenda
1 teaspoon cinnamon
1 large egg
1 teaspoon butter

Put the dry ingredients in a pam sprayed coffee mug.

Stir.

Then add the egg and the butter. Mix.

Microwave 1 minute (or more). Take out. slice, butter, eat.

Cream cheese would go nicely, too.

Notes: 11.1 total carbs, 8.8 fiber, for 2.3 net carbs.

The shape of this can be changed by making it in a bowl.

It can be "toasted" once it's cooked.

I actually replace the cinnamon with pumpkin pie spice and add pumpkin seeds to the recipe. You can also add apple pie spice and add apples. You could easily add any fruits or vegetables you'd like and omit the butter to reduce the fat and calories.

lottie63
01-22-2009, 11:45 PM
I love flax. I make a muffin in a minute for breakfast sometimes. Even when I wasn't dieting I still liked it. *Low carb recipe*

1/4 cup flax meal
1/2 teaspoon baking powder
2 packets splenda
1 teaspoon cinnamon
1 large egg
1 teaspoon butter

Put the dry ingredients in a pam sprayed coffee mug.

Stir.

Then add the egg and the butter. Mix.

Microwave 1 minute (or more). Take out. slice, butter, eat.

Cream cheese would go nicely, too.

Notes: 11.1 total carbs, 8.8 fiber, for 2.3 net carbs.

The shape of this can be changed by making it in a bowl.

It can be "toasted" once it's cooked.

I actually replace the cinnamon with pumpkin pie spice and add pumpkin seeds to the recipe. You can also add apple pie spice and add apples. You could easily add any fruits or vegetables you'd like and omit the butter to reduce the fat and calories.


This actually sounds really good, I will have to try it! :D

SuchAPrettyFace
01-23-2009, 03:17 AM
spoon sized shredded wheat
kashi autumn promise cereal
kellogg's blueberry frosted mini wheats cereal

(I mix the plain shredded wheat with the flavored ones, to make a serving only 6 grams of sugar (for 12 of the blueberry ones & 12 of the plain ones. I put them in little baggies so I can grab & go. Nothing is easier to eat on the way to work. Not sure about the autumn promise, will have to check)

Redflame
01-23-2009, 12:33 PM
For my oatmeal I dont notice the bran flavor...in fact my family does not even know I do this! But mine is beefed up after it is cooked. I serve it over a sliced banana with a spoon of peanut butter!

MugCanDoIt
01-23-2009, 01:38 PM
Everyone keeps talking about lentils. The only time I tried lentels was when I tried to make split pea soup, which turned out extremely disgusting. I need to look into these more..........I will look for lentil recipes on here.

nelie
01-23-2009, 02:10 PM
One thing to try with lentils as well is to make a hummus out of it. I bought lentil hummus once and it was sooo good.

Here are some good lentil recipes to try:

Ethiopian spicy lentil stew
http://www.theppk.com/recipes/dbrecipes/recipe.php?RecipeID=143

French lentil soup
http://www.theppk.com/recipes/dbrecipes/recipe.php?RecipeID=105

Red lentil dhal (dhal is an indian type dish, which is supposed to be a bit saucy, often served on top of rice)
http://www.theppk.com/recipes/dbrecipes/recipe.php?RecipeID=127

Snobby Joes (like sloppy joes but meatless)
http://www.theppk.com/recipes/dbrecipes/recipe.php?RecipeID=2059

Yellow split pea soup with sweet potato and kale
http://blog.fatfreevegan.com/2006/10/yellow-split-pea-soup-with-sweet.html

Southwest split pea soup
http://blog.fatfreevegan.com/2007/10/southwestern-split-pea-soup.html

Thick and hearty split pea soup
http://blog.fatfreevegan.com/2007/12/thick-and-hearty-split-pea-soup.html

Spiced lentils and rice (this is a cool recipe, throw it all into your rice cooker and you got a meal minus the veggies)
http://blog.fatfreevegan.com/2006/07/spiced-lentils-and-rice.html

Chickpeas and Barley in Red Lentil and Eggplant Sauce
http://blog.fatfreevegan.com/2006/04/chickpeas-and-barley-in-red-lentil-and.html

rockinrobin
01-23-2009, 03:02 PM
I have the greatest, easiest RED LENTIL soup recipe. It'll make a lentil lover out of anyone.


Red Lentil Soup - 12 – 14 servings
2 onions, chopped
1 tbs. Olive oil
2 1/2 cups red lentils
5 portobello mushrooms, finely chopped
2 - 6 ounce cans tomato paste
12 cups chicken or vegetable broth. I use water and boullion cubes
1 tsp black pepper
Salt to taste

In a large pot, sauté the onions in cooking spray and oil til translucent, add mushrooms and sauté 5 minutes longer, adding more cooking spray if needed. Add the broth, lentils, black pepper and tomato paste. Bring to a boil. Reduce heat and simmer for 15 – 20 minutes or until lentils are soft, but not mushy.

midwife
01-23-2009, 03:18 PM
Only 15-20 minutes? I can do that!! Okay, Robin, I've never tried lentils (leftover kid phobia) but I'll give this recipe a shot.

rockinrobin
01-23-2009, 04:35 PM
Only 15-20 minutes? I can do that!! Okay, Robin, I've never tried lentils (leftover kid phobia) but I'll give this recipe a shot.

Yup, 15 - 20 minutes. Lentils don't take anywhere near as long to cook as beans. You want them nice and soft, not mushy. You'll be surprised at how fast it cooks and you won't believe how yummy it is. The recipe calls for finely chopped mushrooms, I should go edit it though, I make them more coarsely chopped. I like it a bit more mushroom-y. Oh and make sure you use the red lentils. Let me know how it turns out.

Glory87
01-23-2009, 04:40 PM
Oh, I am so making the lentil soup. Rock on Rockinrobin!

But..12 cups broth? I make a soup in my biggest pot and it calls for 4 cups of broth. What size pot do you make this in???

rockinrobin
01-23-2009, 04:58 PM
Oh, I am so making the lentil soup. Rock on Rockinrobin!

But..12 cups broth? I make a soup in my biggest pot and it calls for 4 cups of broth. What size pot do you make this in???

Hmmm. I'm taking it your biggest pot, isn't all that big then. I have a bunch of kids, 4 cups wouldn't last me very long. I cook a lot at a time and use it all week. I use an 8 quart pot. This recipe halves very easily, if you don't want to make so much. I do freeze some soups, but something tells me lentils would not freeze very well.

Glory87
01-23-2009, 05:02 PM
/Jaws on

We're going to need a bigger pot.

/Jaws off

nelie
01-23-2009, 06:08 PM
I have a big pot that is also a pressure cooker (it has 2 lids, pressure cooker lid and glass lid) I make all my soups in it.

Oh and lentils vary, most don't take much time to cook. Toor dal (yellowish lentils) need to be soaked, french lentils can take up to an hour. Brown lentils generally don't take much time and apparently red ones don't either.