I'm eating a very balanced diet, but according to my diary (CalorieKing) I'm not getting enough fiber each day. So I was just wondering, for those of you who monitor your fiber intake, what foods give you the most fiber (with the least amount of calories)?
A high fiber cereal will give you a good amount of fiber for the calories. I start most days with Uncle Sam cereal (10 grams in a serving), but a lot of people like Kashi Go Lean.
I also eat lots of fruit (berries have a lot of fiber) and veggies, plus I (almost) always choose whole grains over refined ones (i.e. brown rice, bulgur, barley, quinoa, ww breads, etc.)
If you can find La Tortilla factory tortillas in your store, they will help with your fiber intake. They are low in cals (50 cals for the small ones) and they have 8 grams of fiber.
Oh, and I really like beans, so I eat them often. Beans have a good amount of fiber. Lentils are my favorite because they cook quickly and don't need to be soaked.
I think I get most of my fiber from high fiber cereal and veggies. I eat one to two servings of Fiber One (or the Trader Joe's version of it) a day. And I eat a lot of veggies.
Finally, I make Fiber One Muffins and have one every day with NF cream cheese as a snack. Here is my recipe for them:
Fiber One Muffins
1 cup whole wheat flour
1 1/4 teaspoons baking powder
1/2 teaspoon salt
2/3 cup Splenda (or sugar)
2 tbsp pumpkin pie spice
1 1/2 cups Fiber One cereal
1/2 cup boiling water
1/4 cup Eggbeaters or egg whites
1/4 cup pumpkin puree
3/4 cup skim milk or unsweetened soy milk
2 oz fresh blueberries or chopped cherries (optional)
Blend dry ingredients together in a bowl (flour, salt, Splenda, baking powder, and pumpkin pie spice). Soak Fiber One in hot water until all the water is absorbed. Mix together wet ingredients (milk, Eggbeaters, pumpkin, and berries) and stir into dry mixture along with Fiber One just until lightly mixed. Do not overstir!
Divide batter into 10 muffins in tin coated with cooking spray and bake at 375 until browned - about 20 minutes.
They come out to about 80 calories per muffin (if you use splenda) with about 5g fiber each.
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Yes Kashi is a great way to get Fiber. I also incorporate items with Flaxseed. I put flaxseed powder in my protein shakes. Oatmeal,Or Uncle Sam cereal it has a great amount of Fiber. Also eat fruits and veggies that have fiber in them. Beans are also a great source of fiber. Black Beans! If you like beans that is!
My breakfast consists of 1/2 cup Fiber One cereal and 1/2 cup Kashi go lean - that's about 20 grams right there.
I also add some Fiber One cereal into my daily yogurt for added crunch, flavor and - fiber. You can also add it into salads instead of croutons. It's GREAT stuff.
I eat about 3 cups of cauliflower every single day - 12 gms.
I eat brussel sprouts and asparagus a couple of times a week. Both great sources of fiber.
Quite a few days of the week I eat a very heavy on the vegetables stir fry. Full of broccoli, zucchini, spinach and other high fiber veggies.
I eat berries when they're in season - like NOW. They are a GREAT source of fiber. Low cal too. Especially raspberries.
I don't eat grains, but multi-grain breads are high in fiber, whole wheat pasta, brown rice. Oatmeal. Nuts. Beans. Red lentils. All good sources.
Eat your fiber. It's a great weightloss/health aid.
Wow, thanks for the input! I used to eat Fiber One all the time, I'll have to go out today and get some! I haven't tried the Kashi GoLean stuff, but it seems a lot of people like it, so I'll but some as well.
Barbara - Those muffins sound great, I'll have to whip up a batch!
I love brussel sprouts and asparagus so I'll have to start eating more of those. Oh yes and black beans. I love those too!
Thanks so much for all the suggestions! You guys are wonderful.
I love fiber one ceral too! I put it in my yogurt or mix it with kashi cereal. They also make fiber one bars now which are so good!
I eat a lot of Arnolds double fiber bread as well. Hope that helps!
Like many people here, I get a lot of my fiber for the day in the morning. I start off with 1 cup of FiberOne and top it with 3/4 c raspberries and just that alone has 19g of fiber in it. I also try to always buy the things with the most fiber: Milton's high fiber bread, whole wheat tortillas, whole grains english muffins, etc. Plus, vegetables of course. We eat a spinach salad every night with dinner.
That is a lot of great advice. Be sure not to increase your diet to quickly though because you will screw with your stomach. And make sure you drink plenty of water. The recomended daily amount of fiber is 25g for 2000 calories so try not to go overboard or it is said you loose nutrients because food is passing through you too quickly. I remember one day I had a bowl of fiber one cereal, a fiber one bar, a bowl of fruit, some corn with dinner, and this mini fruit pie that has about 10g of fiber. I was deffinitally around 40g, and the next morning I had the worst pains ever
Ok, I just went out and bought Kashi GoLean Crunch and had a bowl with fresh blackberries for lunch. That has to be the BEST cereal ever! And I love cereal. Between the cereal and the blackberries, that's almost 12 grams. I have a new favorite meal to "go to" from now on!! Yay!
I use a lot of whole-grain products, and the rule-of-thumb that my nutritionist told me was to make sure that for every 15g of carbohydrate a grain product has, make sure it has 2g of fiber.
Lentils... dal, Indian soups, lentil salad, lentil pilaf. Lentils. Not only great source of fiber, also great for protein.
In addition, we eat a lot of fruits and veg around here. All starches are whole grain.
Kashi Best Friends is quite good.
I never buy a cereal with less than 5g of fiber per serving.
Clif Luna Bars are really good too. When I want a snack that is less than 200, but I need something to keep me full for a longer time, this is what I eat. More sugar than I would like, but still full of things I need.
Where do you get your fiber?
