So how the heck do you get more fiber in your diet? I've been trying pretty hard and only managed to get about 20g of fiber a day and would like to get a bit higher. (And 20 is on a good day.)
So far I've been focusing on keeping my macros (carbs, protein, fat) somewhat balanced with carbs being 40-50% and protein and fat vying for the other half. Trying to stay under calories, get those things somewhat balanced, and get enough fiber seems to be some tricky business.
And hopefully you guys aren't sick of all my questions lol. I tend to post a lot in case you haven't noticed!
I eat a lot of whole grain stuff. Wasa bread is a good source of fibre, as are fruits and veggies. You know what... I really don't know where I get all of mine from. But I'm always between 25-40 a day which is right where I should be.
Okay just went and looked it up:
# Whole grains (bran has the highest fiber content); this includes breads and cereals, whole-grain pastas, and brown rice
# Nuts and seeds
# Legumes (such as dried peas, beans, lentils)
# Fruits
# Vegetables
I eat only whole grain pasta, rice, breads and cereals. No wonder I have no problem getting in my fiber!
I have a moderate amount of whole grains but I'm getting a lot of my carbs from fruit lately so not eating much in the bread/pasta department..hmm maybe the breads and cereals group needs a bigger role. I'll go look at my food log.
Fiber One Cereal every morning. 1 cup blueberries in them. I also eat a lots of fresh salads with just vinegar on them. I am also eating lots of beans. Don't forget your water!
How do I get fiber into my day? Oh I get tons of fiber into my day.
Veggies. Veggies. And more veggies. Eating veggies really works out well for me. I LIKE and NEED volume. Veggies allows me to eat tons (of healthy food - bonus), while keeping to my calorie allotment.
-HUGE salad with romaine hearts, baby spinach, bell peppers, tomatoes, kirbys, shredded carrots
- cabbage salad
-cauliflower
-broccoli
-string beans
-black bean chilli
-winter squash
-grapes
-apples
-Fiber One cereal (usually with yogurt)
Heh- my guilty pleasure- Chocolate Peanut Butter Chip Vitalicious Muffin Tops. And Joseph's Flaxseed Pita Breads, spread with PB2 for protien and pure tastiness! Oh, and oatmeal with cocoa powder. Can you tell that I've learned how to "Fiber Up" and "Good Carb" my sweet tooth lately?
I've started eating oats every morning for breakfast (steel cut, not rolled) and that has helped a lot. Helps too that they're warm on cold mornings!
And just eating lots and lots of veggies helps.
I also do take a fiber supplement once a day as well (one of those stir in water and dissolve things). I know it's a supplement and generally I try to be a more "whole foods" kinda gal, but hey ... it helps and at least it's a natural supplement.
One thing to be aware of if you take a supplement is that for the first few days the additional fiber can make you quite gassy.
I'm on South Beach so I can't have a lot of whole grains. So I eat tons and tons of veggies. I also eat lots of beans and nuts.
My favorite favorite dish is a mexican type chicken salad with tons of veggies and black beans in it. Tons of fiber. I also eat nuts for my snack and that seemed to help as well.
I never seemed to get enough fiber before I started my diet. I had to look for different sources of fiber other than obvious ones being on SB. I swear by beans and veggies. I've never been so "regular" (if you catch my drift) in my life!
Fiber oye!
