Hi, I have been diet for a while but not really pay attention to how much protein or carb or fiber I eat a day. I just focus on cals. Recently, I pay attention to it and realize that I didn't have enough fiber.
On day that I eat a lot of vegetable I have roughly about 11g - 15 g is max. Today I eat 1 and 1/2 cup of dark green leaf, 1.2 banana, rice, bread. Total FD said I have 5.4 g of fiber.
How can I get 25g of fiber a day? What kind of food should I eat to get more fiber?
Any idea? I will appreciate.
I agree, it can be hard to get enough fiber, especially when you are trying to keep the carbs under control. It is a real battle for me. I almost always get my recommended veggies and fruit, but even then can't reach 25g without some sort of supplement.
Beans, and other legumes like edemame (soybeans) have lots of fiber and since (unlike Cassie) I love them I tend to rely heavily on beans. Oatmeal is a great source, although it is usually a breakfast treat I skip when I'm trying to drop pounds.
I will often resort to supplements like metamucile. Staves of the hungrys for a while, adds 5 to 10 g fiber, helps lower bad cholesterol, and keeps the lower GI tract running smooth. I also use Fiber One products as sweet treats rather than a cookie or other sweet (assuming I have room in the calorie balance).
Spend some time search the grocery shelves. You may come up with some unique ideas of your own!
I googled the difference between FIBER and FIBRE and it's the same like TIRE/TYRE. Just a spelling variation.
My fibre comes from wholegrain bread, fruit (1 banana has 3.5g) Quorn (veggie meat) has 6g in 100g and from homemade sauce of onions and tomatoes. It all adds up. Also, consider if you have some custom foods, maybe you didn't enter fibre when you were creating them.
__________________ Muna 28 5'2''
It is foolish to keep doing the same things and expect different results.
Thank you all for your advices.
I guess I didn't eat enough whole grain, bean, or fruits. I would try a little harder.
I take some psyllium occasionally, but I don't want to depend on it.
Muna, I think you might be right. I should add all the things on the label too.
I would say that Fiber supplements are generally unnecessary as there are plenty of foods that will give you all that you need. As for 25 grams that is the generally accepted RDA, but most people need more. You don't want to go nuts with it as too much fiber is unhealthy, but 40-50 grams is okay.
Most days I'm between 35-50 grams. what I typically use is:
Oatmeal — two servings, I use Bob's Red Mill steelcut oats or 10-grain hot cereal.
Multi-grain wraps — some are 10-12 grams per wrap for 100 calories
Lentils — add a little spice to them and they're great, and 10-12 grams
Usually, add one of these things to the diet each day and this is about a third of my target to get over 35 grams.
After that, whole grain cereals, veggies and fruits.
As budget is a concern for most of us, the wraps are a little pricey; oatmeal and lentils are dirt cheap. Good luck with it.
beans, cereals, (check the label) fruits, vegetables, oatmeal, mixed in with ground beef or turkey. Some fiber supplements, like metamucil or fiberall, or benefiber, this gives you an extra water boost when mixed in water.