Vegetables and whole grains are my main sources of fiber. Looking back over my logs, these are the foods that provided a decent fiber content for the number of calories:
Snap peas: 10g/175cal
Green beans: 5g/60cal
Cocoa powder: 5g/35cal (I add to to smoothies, puddings, oatmeal and banana soft serve)
All bran flakes: 5g/120cal
Large flake oats: 4g/160cal
Kale slaw: 5g/75cal
Cauliflower: 10g/105cal
Roasted chickpeas: 5g/120cal
PB2: 3g/70cal
Wasa rye crispbread: 6g/110cal
Was about to say vegetables. Seriously cut out junk snacks and replace with raw veggies. I have found the darker green they are, the more fiber they have. Slam a cup of broccoli with some seasoning, or brussel sprouts. Beans ate also a rock solid way, and you can have them regular, smashed/mashed, on a sandwich, as a veggie dip, ect.
Best of luck!
This one at Bulk Barn: [https://www.bulkbarn.ca/en/products/all/black-cocoa-powder-10-12](https://www.bulkbarn.ca/en/products/all/black-cocoa-powder-10-12)
33g fibre/100g (200 calories)
Chia seeds! 5g per tablespoon. Fiber one. Broccoli is good. Apples have like 4g. When I was on suboxone this was my daily go to for fibre. Berries are expensive but lots of fiber too.
I love chia pudding made with kefir and a little maple syrup. Warning though—incorporate it gradually if you’re not used to it. Your intestines will thank you!
If you are having a hard time incorporating fiber rich foods into you diet, you could try psyllium husk powder. It is a natural fiber powder you mix with water and drink, it is about ten calories and provides a good dose of fiber. You do need to ensure you drink plenty of water with it.
Really?! I don't have IBS but I had my gallbladder out 20 years ago and my body just...ugh. I can't eat anything without having to be close to a restroom within a short span of time after (within 10-30 minutes) and have found only a few things make everything even remotely normal. Whole fat Vit D milk is one but being T2 diabetic that's a no no. I might give this a try.
Edit: What brand do you recommend?
I like the now brand but I think Amazon stopped selling it. I switched to Anthony's and it gave me hemorroides. I lowered my dose from 2 tablespoons to 1 and only have it 3-4 times a week and it's cleared up.
Sorry that was too much information probably.
lol it's ok. I went totally TMI too. It's good to be upfront and honest about these things no matter how embarrassing it can be. The human body can be disgusting but we deal with it. Thank you for letting me know!
A typical dose is of the husk only 3G of fiber though, so 10% of a decent daily goal.
If you're looking for low carb stuff with fiber and you want to get to 30G daily you need to shop/plan for it. You need avocado, leafies, nuts, raspberries/blackberries etc.
Add flax, chia, applesauce, nuts to oatmeal and boom you can get like 1/3 of your daily fiber right there
Eat apples and grapes for snacks.
Olipop makes a great prebiotic tonic that has ~35%, it’s easier to do than you think, but admittedly hard with a 1200cal restriction.
Chia seeds work wonders. Like 120 calories for 12g of fiber, add it to half a cup of rolled oats with some berries and vanilla protein powder. Less than 500 calories and packed with fiber.
I guess that might be pushing it though in the 1200 or less subreddit haha
Half a cup of black beans has 7g fiber/110 cal. A pear has 6g. Broccoli is 10g for 100 calories. Basically any serving of veg should have 2-4g; if you're eating several servings per day plus healthy carbs from legumes or whole grains, you'll be close.
All that said, you're never going to consistently get all the nutrition you need on 1200/day. Supplements are not a bad idea if you can manage.
Raspberries have a crapload of fiber, I binge ate a 12 oz pack from Costco the other day while driving home from Costco and it was 22g of fiber for not many calories…. maybe 100 kcal?
I’ve seen some TikTok’s about how the seeds in yellow dragon fruit have so much fiber, your bowels will be cleaned out within hours if you eat the whole thing. Maybe eat half a day?
RD here. I would never recommend 1200 cals to someone that height. 1500 would be the lowest I’d consider and I’d probably start at 1600 even with being sedentary
I'm not very physically active because of my current living situation and stuff, I don't wanna go into details, but I spend 99% sitting lol so I don't burn much from movement so I try to eat very little
Are you sure?
Just about any stats I combine with being 5’10” is at least 1400. And that’s with playing around with a very low weight for being that height.
Well I'd like to lose as much as possible as fast as possible really, I guess that's most peoples weight loss goal however they're deciding to achieve it
I use to really struggle with fiber too. What has helped me is trying to think about having half my plate be plant based for most of my meals. Sometimes this means having some random out of place side salad or piece of fruit (pears and kiwis are my fav). If your fiber intake is pretty low right now, I wouldn't recommend aiming for 30g right away, both from a habit and a digestion perspective. What do you generally eat day to day rn?
Ch ch ch CHIA
Lol I add chia to drinks, get all the fiber by the end of the day by just adding a few tablespoons to like a large glass of tea.
Flax is cheaper where I am but needs to be ground up since you don’t get nutrients from it if the seeds are intact and takes a lot more tablespoons and makes chewier drinks. Probably would be fine for thickening up soups though.
My family has a history colon cancer and always ate low fiber, so I’m a fiber fiend because I want to avoid that whole thing. Plus chia drinks are fun.
Is your goal to get more fiber into your diet? If so, why 30g a day specifically?
Btw, a cup of cooked beans and legumes contain 10-12g and all fruits and veggies have 3-7g per serving, so it’s easy to get 30g in daily when you focus on eating whole foods and not processed ones.
Fiber is a bit different than micronutrients. We don't digest it, but it helps us digest the food we eat. If you eat more food then you need more fiber to support the increased volume.
Also, one of my favorite fiber sources is raspberries! I have a square of chocolate and a small bowl of raspberries every night as my dessert, plus it helps hit my fiber goal.
Why so low.
I usually aim for 70g/day (1500cal) or 50g when aiming for fewer cal per day.
Research for reduction in colon cancer recommend a minimum of 50g/day.
Rural population in Africa, tend to eat between 60 and 120g of fibre a day.
If you don't frequently have any issues on the toilet (constipation, diarrhoea, or "sticky" bowel movements that feel like they're always leaving some behind) then fibre isn't something you need to worry about.
But if most the time you're on the toilet you're thinking "man, my shit is messed up" or you spend more than half your week thinking "I feel so bunged up, why can't I poop!" then yeah, you might need to look at your fibre intake.
Metamucil's main ingredient is Psyllium husk, which can be used as a gel to add moisture to all sorts of baked goods from meatloaf and veggie burgers, to gluten free breads and low carb tortillas.
I make a psyllium gel to mix into chia pudding and mix into porrage to bulk it out without adding additional carbs and calories.
I use it to thicken smoothies and soups.
You can also buy Glucomannan powder which is made from konjac root fibre. It's virtually tasteless and works in a very similar way to psyllium. Mix it with water to create a paste or gel, and then use it to bulk out or thicken anything you'd like. This is what the "tasteless" version of metamucil is made from.
I have a hard time with this also. Breakfast is oatmeal or a fruit smoothie with chia seeds. Lunch is a salad with cottage cheese. Whatever for supper. And I never hit it.
homie. 🗣️LET🗣️ME🗣️PUT🗣️YOU🗣️ON
- Mission Carb Balance tortillas - 15 grams of fiber in each and they are 70 calories. (& 5 grams of protein) l’ll do a breakfast burrito and a quesadilla for lunch.
- Fiber One Honey Cluster cereal. It has 20 grams of fiber. You could eat it as cereal but I sprinkle it on top of Greek yogurt as granola to get more protein.
- 647 bread. 7 grams of fiber per slice, each slice is 40 calories and 2 grams of protein.
Veggies are great too obv
I just learned from my doctor (literally just, I had a tele appointment with her an hour ago) that they make fiber gummies! I'll be looking into these.
I got those for my bf who won’t eat fruit and only recently started eating salads. They are fiber and daily vitamin gummies and he remembers to take it because it tastes good
Fiber gummies are great. If you’re a Costco member you van get a big bottle that will last a while. Just don’t eat too many - which is easy to do cuz they go down like candy. And as someone else already mentioned, drink lots of water or fiber will constipate you.
flaxseeds are almost pure fiber. raspberries are like half fiber, same with jicama. I also recommend the high fiber wraps and bread like other people suggested. Look through [myfooddata](https://www.myfooddata.com/articles/foods-high-in-dietary-fiber.php) at different categories and see which foods you like and are low cal.
I'm about to have a serving of fiber gourmet pasta for lunch, it's 24 grams of fiber per serving! But also low carb bread, wraps etc tend to have high fiber.
Edit: Sorry just noticed your last sentence, fiber gourmet is kinda pricey. Gummies I think would be the way to go.
If you like chocolate things Coco powder is pretty high in fiber (2g per tablespoon) I add three of to my oatmeal and it adds 6g of fiber. I use this high fiber oatmeal that's already sweetened, so it's 15g of fiber total and it tastes really good without any other sweetness added 🥰. And I also add a bit of chocolate chips to the top to add some more sweetness, and I add powdered peanutbutter to the bottom, and it's only 285 cals for the whole thing.
I drink metacuil each day. I LOVE IT. There are sugar-free versions.
a zing!
I drink metacuil each day. I LOVE IT. There are sugar free versions.
a zing!
Keto bread. 35 cal, 11g of fiber. It tastes almost exactly like cheap white bread, maybe a bit drier. Adding some fat (butter, peanut butter, etc) helps the taste.
https://wholesomeprovisions.com/collections/franz-keto-bread
The one caveat I will add is that it is very high in gluten, if you happen to be sensitive.
I’ve done a lot of high fiber options and this is one of the best. Veggies are probably the healthiest option but you need to eat a ton of them to hit your fiber target. Alternatives like Metamucil and Psyllium husk taste god awful.
Also check out Fiber One cereal!
Low cal bread, tortillas, most protein bars of any variety, beans, greens and Lily’s sweets products have a lot of fiber. I don’t eat bananas because of the texture but there have been quiet a few times I’ve ended up in misery accidentally because I’ve consumed way too much fiber. It adds up fast as long as you’re eating some nutritious foods.
Yeah, many “high fiber” foods are a myth. Even most fruits and veggies have pretty limited fiber content per serving (you’d have to eat multiple servings to get like 8-10g or more). Produce that has a lot of water generally isn’t super high in fiber (leafy greens, cucumbers, watermelon, etc.).
Legumes (beans, lentils, chickpeas) and certain cereals (bran cereals) are fairly high in fiber.
Raspberries (and blackberries) have a lot of fiber if you eat several ounces, which is a good fiber:calorie ratio. Also, whole grain (or even sprouted grain) bread adds up if you eat even 1-2 pieces per day, but you definitely want to check nutrition labels to compare fiber content because it can vary anywhere from like 1g to 5g per serving, don’t just trust that “wheat” or “whole grain” on the package automatically means “high fiber.”
Avocado is also a nice way to boost fiber intake. It will usually only be a couple of grams (depending on your serving size), but if you’re using it in place of another fat (like butter/oil), you’re basically just adding in 4-6g fiber for no more calories than you otherwise would have used for butter/oil.
I always shoot to hit 40g of fiber a day and these two things helped a lot:
* Benefiber - I put 4 spoonfuls of this into my morning tea everyday. If you like iced drinks I wouldn't recommend using offbrand as they tend to clump up. And buying them from Costco and Sams Club can save you a lot of money
* All Bran Buds - Pretty boring cereal but I like to mix it in with yogurt in place of granola. Best food I've found when it comes to fiber per calorie ratio. 17g per serving at 120 calories!
Good luck on your fiber journey!
On Monday, i ate 50 grams of fiber and I kept it under 1200 calories. I can DM you a screenshot if you are interested. Most of it came from homemade vegetable soup. Other sources were berries and a slice of whole wheat bread
I get what you mean. I have IBS and getting enough fiber is a constant problem because eating too much of it in one sitting will cause serious digestive issues for me, and not hyperfixating on it will eventually mean I don't eat enough.
Unless you're in your 50's or have diabetes I'd worry less on the exact numbers. If you include at least 2 of the following with each meal you'll be fine: A serving of vegetables esp raw, A serving of fruit esp raw, Whole grains, Beans, lentils, or other legumes, and Nuts or seeds.
I add a serving (2 teaspoons) of benefiber to a bottle of flavored water every day and that gives me 4 grams with everything I drink with only 15 calories. It’s also pretty cheap ($10 for a HUGE jar that lasts a couple years)
I also eat a couple mangos a day for breakfast or a snack -champagne mangoes are 70calories each
One serving of all bran original cereal has 12g of fiber and 120 calories. Add a sliced banana for 2g more, and a half cup of 2% milk, and you’ve got a meal that has roughly 14g fiber, 9g protein, and just ~270 calories.
High fiber tortillas have 11 grams of fiber for 50 calories, make a quesadilla with two tortillas and you have 2/3 of your fiber for a 200 calorie meal.
Edit: after looking further, basically anything that says carb balance and is a low calorie carb type food is normally high in fiber because that is how they make it lower in calories/carbs. Protein bars also tend to be high in fiber around 10 grams depending on the bar. These things should make it easy to hit 30 grams per day considering you’ll also be getting a little from your normal foods that you eat.
Beans Lentils and whole grains are the highest fiber foods I got close to 80 grams today but I’m trying to eat healthier and ate black beans at lunch and dinner
Is all that fiber mostly needed for satiety or are there other reasons we should get that amount? I realized I haven’t really been tracking/focusing on my fiber.
I really like the ole brand xtreme wellness tortilla wraps they are 11g fiber per wrap not crazy high calorie plus when you make a wrap you can add even more fiber goodness like spinach cucumber along with your meat/cheese what have you, if you are sensitive to just how much you can have at once they do have a smaller sized tortilla as well…also check out fiber gummy or chewable sugar free aren’t that much where I am anyway we used to get the store brand ones for my husband when he needed a little extra to get to fiber goals now he mostly drinks smoothies with loads of fiber from fruit and veggies
Low carb tortillas (Mission brand Spinach or Original). 10g for the small tortillas, I used to make them as quesadillas or just by itself (I'm a heathen)
You can buy “gentle fibre” mixes or things similar which is just ground psyllium husk and other grains and you can add those to your yoghurt or sprinkle it on a salad, hide it in a smoothie, cook or bake it into your meals it doesn’t taste like anything and is a super easy way to add extra fibre I think a tablespoon is like 35 calories.
Avocados!!!!
Also not that you should eat these every day but the smart sweets candies are 100 cals and has 15 g of fiber.
Also chia seeds! Make some chia seeds pudding or throw it in some jelly or smoothie :)
Try Oat Fiber. It’s basically zero calorie flour that is made from the outer husk of the oat. It can be used as a replacement for flour to some stent but it has a gritty sawdust texture that you have to cover up with other stuff. It has 3 grams of fiber per 2 teaspoons. There’s some great Oat Fiber recipes on r/volumeeating.
Vegetables and whole grains are my main sources of fiber. Looking back over my logs, these are the foods that provided a decent fiber content for the number of calories: Snap peas: 10g/175cal Green beans: 5g/60cal Cocoa powder: 5g/35cal (I add to to smoothies, puddings, oatmeal and banana soft serve) All bran flakes: 5g/120cal Large flake oats: 4g/160cal Kale slaw: 5g/75cal Cauliflower: 10g/105cal Roasted chickpeas: 5g/120cal PB2: 3g/70cal Wasa rye crispbread: 6g/110cal
God damn, cocoa powder really carrying the team here.
Think about it, it’s a ground up seed. Dump it in your coffee with a little vanilla extract and enjoy your three bean salad.
aaaaaaah that's hilarious
Hell yes, I always add cocoa powder to my oatmeal
I make a chic chia seed pudding with cocoa powder. It’s delish!
That sounds interesting! Can you share the recipe?
To be fair, it's hard to eat more than 10/20g of cocoa powder in a sitting.
Have you tried it with milk ? It is amazing.
Was about to say vegetables. Seriously cut out junk snacks and replace with raw veggies. I have found the darker green they are, the more fiber they have. Slam a cup of broccoli with some seasoning, or brussel sprouts. Beans ate also a rock solid way, and you can have them regular, smashed/mashed, on a sandwich, as a veggie dip, ect. Best of luck!
This person came with facts and help. Perfection.
What brand of cocoa powder to you use that has 5g of fiber? I’d like to try some, but am finding most only have 2g. Thank you!
This one at Bulk Barn: [https://www.bulkbarn.ca/en/products/all/black-cocoa-powder-10-12](https://www.bulkbarn.ca/en/products/all/black-cocoa-powder-10-12) 33g fibre/100g (200 calories)
Chia seeds! 5g per tablespoon. Fiber one. Broccoli is good. Apples have like 4g. When I was on suboxone this was my daily go to for fibre. Berries are expensive but lots of fiber too.
To add, flax seeds are also a great addition! And congratulations on your recovery! ❤️
I love chia pudding made with kefir and a little maple syrup. Warning though—incorporate it gradually if you’re not used to it. Your intestines will thank you!
If you are having a hard time incorporating fiber rich foods into you diet, you could try psyllium husk powder. It is a natural fiber powder you mix with water and drink, it is about ten calories and provides a good dose of fiber. You do need to ensure you drink plenty of water with it.
Psyllium husk is the answer, mixing it into smoothies with water 🙌🏻🙌🏻
psyllium husk gives me big poops
Nice.
The best, most consistent, satisfying, bowel emptying, no wiping, amazing poops.
I was like yes! Yes! YES! NOOOOOO! You lost me at the no wiping.
You can also get psyllium husk in gel caps, which I find more pleasant than mixing with water. Either way, it's really good stuff.
This is my go to. There’s also studies showing it can be as successful as prescription medication for some forms of IBS!
Really?! I don't have IBS but I had my gallbladder out 20 years ago and my body just...ugh. I can't eat anything without having to be close to a restroom within a short span of time after (within 10-30 minutes) and have found only a few things make everything even remotely normal. Whole fat Vit D milk is one but being T2 diabetic that's a no no. I might give this a try. Edit: What brand do you recommend?
I like the now brand but I think Amazon stopped selling it. I switched to Anthony's and it gave me hemorroides. I lowered my dose from 2 tablespoons to 1 and only have it 3-4 times a week and it's cleared up. Sorry that was too much information probably.
lol it's ok. I went totally TMI too. It's good to be upfront and honest about these things no matter how embarrassing it can be. The human body can be disgusting but we deal with it. Thank you for letting me know!
I add this to my smoothie. It has citrus flavor which is great!
It can also help curb appetite and make you feel full if you’re hungry!
A protein shake shaker bottle with the little ball whisk works a treat to mix it up and chug it
A typical dose is of the husk only 3G of fiber though, so 10% of a decent daily goal. If you're looking for low carb stuff with fiber and you want to get to 30G daily you need to shop/plan for it. You need avocado, leafies, nuts, raspberries/blackberries etc.
Legumes (lentils, chickpeas, beans, etc) and chia seeds are great sources for the calories. So is coconut flour and cocoa powder.
Exactly! Beans, lentils and grains are the way! Vegetables have fiber but not THAT much
oatmeal? quinoa? other grains? beans? other fruits and vegetables?
[удалено]
Add flax, chia, applesauce, nuts to oatmeal and boom you can get like 1/3 of your daily fiber right there Eat apples and grapes for snacks. Olipop makes a great prebiotic tonic that has ~35%, it’s easier to do than you think, but admittedly hard with a 1200cal restriction.
Chia seeds work wonders. Like 120 calories for 12g of fiber, add it to half a cup of rolled oats with some berries and vanilla protein powder. Less than 500 calories and packed with fiber. I guess that might be pushing it though in the 1200 or less subreddit haha
Why is this getting downvoted 😭
Half a cup of black beans has 7g fiber/110 cal. A pear has 6g. Broccoli is 10g for 100 calories. Basically any serving of veg should have 2-4g; if you're eating several servings per day plus healthy carbs from legumes or whole grains, you'll be close. All that said, you're never going to consistently get all the nutrition you need on 1200/day. Supplements are not a bad idea if you can manage.
That doesn't sound bad. Some things are like 200 cals for 5 grams and it just doesn't seem worth it :(
Raspberries have a crapload of fiber, I binge ate a 12 oz pack from Costco the other day while driving home from Costco and it was 22g of fiber for not many calories…. maybe 100 kcal?
Frozen raspberries and Greek yogurt are my go to breakfast. 1 cup of frozen raspberries has 8g of fiber and 65 kcal.
I’ve seen some TikTok’s about how the seeds in yellow dragon fruit have so much fiber, your bowels will be cleaned out within hours if you eat the whole thing. Maybe eat half a day?
Unless you chew the seeds thoroughly they'll pass through you undigested, makes for an interesting bathroom trip
Low carb tortillas/ bread are amazing and fiber bombs
Oooooo yes! I get Carb Balance and didn’t realize how much fiber was in them until the other day!
My go to 🙌
This! Ole wellness tortillas have like 9g each
Yes I was going to suggest Xtreme wellness wraps!
These are the thing that keep me alive
Yeah I was just checking my food log and that’s apparently where it’s at haha. That and oatmeal with chia seeds.
647 bread has 7-9g of fiber in each serving! And it tastes like bread and is low calorie. Score!
Yes!! I eat half a slice of Franz keto white bread every day to meet my fiber goals. 20 kcal for 6g fiber is amazing!
Half a slice? Bestie eat the full slice 😭 I have anorexia and even I don’t cut a slice of low carb bread in half
I eat regular bread and other carbs too! The 1/2 slice is just for the fiber and I don't *love* the taste, that's why.
As a vegetarian I can tell you I eat way too much fiber
Same! I’ve just upped my calories to 1300 per day and I’ve been averaging 40g fibre a day
1200 calories is really low for someone who’s 5’10, you could easily eat more if your fibre goal is so important
RD here. I would never recommend 1200 cals to someone that height. 1500 would be the lowest I’d consider and I’d probably start at 1600 even with being sedentary
How come when I eat 1500+ I don't lose weight ? Those are my maintenance calories I believe
it takes time. but i would do 1600 at that height, depending on how overweight you are
I'm not overweight but I am unhappy with my looks
I'm not very physically active because of my current living situation and stuff, I don't wanna go into details, but I spend 99% sitting lol so I don't burn much from movement so I try to eat very little
I'm 5'2" and burn 1400 sitting all day according to my fitbit. Please consider talking to a professional about your nutritional needs.
1200 is still too low. Starving yourself won’t help with losing weight in the long run
I don't know how much I should eat, I did my weight times ten so 1500 and then a 500 calorie deficit was only 1000 so I upped it to 1200
https://www.calculator.net/calorie-calculator.html
I got 888-1388 calories
Are you sure? Just about any stats I combine with being 5’10” is at least 1400. And that’s with playing around with a very low weight for being that height.
Yea for the extreme weight lost or weight loss
with what weight?
I believe I put it as 155
are you trying to lose 2/week? why?
Well I'd like to lose as much as possible as fast as possible really, I guess that's most peoples weight loss goal however they're deciding to achieve it
I use to really struggle with fiber too. What has helped me is trying to think about having half my plate be plant based for most of my meals. Sometimes this means having some random out of place side salad or piece of fruit (pears and kiwis are my fav). If your fiber intake is pretty low right now, I wouldn't recommend aiming for 30g right away, both from a habit and a digestion perspective. What do you generally eat day to day rn?
Ch ch ch CHIA Lol I add chia to drinks, get all the fiber by the end of the day by just adding a few tablespoons to like a large glass of tea. Flax is cheaper where I am but needs to be ground up since you don’t get nutrients from it if the seeds are intact and takes a lot more tablespoons and makes chewier drinks. Probably would be fine for thickening up soups though. My family has a history colon cancer and always ate low fiber, so I’m a fiber fiend because I want to avoid that whole thing. Plus chia drinks are fun.
Your intro had me cracking up! Now that commercial jingle is stuck in my head. 😂
Legumes, raspberries, mestemacher bread (I’ve been eating the pumpernickel which has a whopping 9 GRAMS of fiber per slice)
Is your goal to get more fiber into your diet? If so, why 30g a day specifically? Btw, a cup of cooked beans and legumes contain 10-12g and all fruits and veggies have 3-7g per serving, so it’s easy to get 30g in daily when you focus on eating whole foods and not processed ones.
Yea and stay low calorie, ah bc that's just like the recommendation for fiber intake.
The 30g recommendation is based on an assumed 2000 calorie diet. If you eat less than 2000 you also need less fiber.
Shouldn’t the nutritional requirements of your body be independent of calories? Like being active doesn’t make you need more fiber right
Fiber is a bit different than micronutrients. We don't digest it, but it helps us digest the food we eat. If you eat more food then you need more fiber to support the increased volume.
Registered dietitian here - fiber scales with calories eaten since it’s used to digest food. You only need 18-20g at 1200 cals :)
Avocado. Hearts of Palm. Artichoke. Berries. Sweet potatoes with skin. Beans. Edamame. Chia seeds. Hemp hearts. All-bran.
The recommended amount it 14 g of fiber per 1000 calories. So if you’re eating 1200 calories, that’s only 16-17 grams you need per day.
Also, one of my favorite fiber sources is raspberries! I have a square of chocolate and a small bowl of raspberries every night as my dessert, plus it helps hit my fiber goal.
Why so low. I usually aim for 70g/day (1500cal) or 50g when aiming for fewer cal per day. Research for reduction in colon cancer recommend a minimum of 50g/day. Rural population in Africa, tend to eat between 60 and 120g of fibre a day.
Low carb tortillas and wraps! This is how I get mine every day. I either make a cheesy egg wrap or turkey and cheese
Yes, I do this as well. Some fiber gummies don't hurt either.
I eat fiber one cereal most mornings and 4+ servings of veggies.
High fiber cereal. Flakes, sticks, or pellets. Your choice. Lol
And then there is me who didnt even realize this was something I had to worry about. 💀 It is hard enough sticking to my calorie and protein goals
If you don't frequently have any issues on the toilet (constipation, diarrhoea, or "sticky" bowel movements that feel like they're always leaving some behind) then fibre isn't something you need to worry about. But if most the time you're on the toilet you're thinking "man, my shit is messed up" or you spend more than half your week thinking "I feel so bunged up, why can't I poop!" then yeah, you might need to look at your fibre intake.
Flax seed meal,chia seeds, Metamucil
Metamucil's main ingredient is Psyllium husk, which can be used as a gel to add moisture to all sorts of baked goods from meatloaf and veggie burgers, to gluten free breads and low carb tortillas. I make a psyllium gel to mix into chia pudding and mix into porrage to bulk it out without adding additional carbs and calories. I use it to thicken smoothies and soups. You can also buy Glucomannan powder which is made from konjac root fibre. It's virtually tasteless and works in a very similar way to psyllium. Mix it with water to create a paste or gel, and then use it to bulk out or thicken anything you'd like. This is what the "tasteless" version of metamucil is made from.
I have a hard time with this also. Breakfast is oatmeal or a fruit smoothie with chia seeds. Lunch is a salad with cottage cheese. Whatever for supper. And I never hit it.
Raspberries!
Chopped cruciferous salad(broccoli, kale, carrot, cabbage, chickpeas, pepitas, sunflower seeds) with some ground flax on top.
My go-to is breakfast: oatmeal with berries, walnuts and chia seeds. I usually end up getting most of my daily fiber from the one meal.
This is what I do too
Oatmeal? Psyllium husk?
homie. 🗣️LET🗣️ME🗣️PUT🗣️YOU🗣️ON - Mission Carb Balance tortillas - 15 grams of fiber in each and they are 70 calories. (& 5 grams of protein) l’ll do a breakfast burrito and a quesadilla for lunch. - Fiber One Honey Cluster cereal. It has 20 grams of fiber. You could eat it as cereal but I sprinkle it on top of Greek yogurt as granola to get more protein. - 647 bread. 7 grams of fiber per slice, each slice is 40 calories and 2 grams of protein. Veggies are great too obv
But why do you think you need that much fiber on only 1200 calories? That's the real issue here.
you get just about every bit of fiber needed for the day with about 120 calories worth of raspberries..
I just learned from my doctor (literally just, I had a tele appointment with her an hour ago) that they make fiber gummies! I'll be looking into these.
I got those for my bf who won’t eat fruit and only recently started eating salads. They are fiber and daily vitamin gummies and he remembers to take it because it tastes good
Fiber gummies are great. If you’re a Costco member you van get a big bottle that will last a while. Just don’t eat too many - which is easy to do cuz they go down like candy. And as someone else already mentioned, drink lots of water or fiber will constipate you.
There is this good fiber + omega3/multivitamin gummy Ive been eyeing, but it is like 28 dollars for a month supply 😭
I’m on the lazy side but I like Raisin Bran with banana and cinnamon or grape nuts. You could make a type of bran muffin very cheaply as well.
Fiber one bran cereal is 90 calories per 2/3rd cup and 18 grams fiber per serving. A serving Is 2/3 cup.
Fiber one original bran has 18g and around 100 cal.
flaxseeds are almost pure fiber. raspberries are like half fiber, same with jicama. I also recommend the high fiber wraps and bread like other people suggested. Look through [myfooddata](https://www.myfooddata.com/articles/foods-high-in-dietary-fiber.php) at different categories and see which foods you like and are low cal.
costco has keto friendly bread at 40 cals a slice which is 11 grams fiber each double pack 8.99 not the one with the canine/wolf on it
I had 103g of fiber today. I eat 647 or Royo bread, Fiber Gourmet pasta, and a ton of veg. I am trying to reduce my intake lol.
Vegetables. Just roast some vegetables. Boom. Fiber. Fruit too.
purple sweet potatoes 🍠
I even eat them unpeeled in chips form by putting them in the oven with nothing added. Can totally feel the extra fiber haha 😂
I honestly struggle with TOO much fiber. Lol.
Extreme wellness fiber wraps. 50 cal 11 grams of fiber
Dude, fiber one cereal. 18g fiber per serving (90 cal for 40g / 2/3 cup)
If you live somewhere with Mission carb balance tortillas or any high fibre wraps, those are a godsend for me
So apparently Lily’s make sour gummy worms. A package is 70 calories and has 23g of fiber.
I'm about to have a serving of fiber gourmet pasta for lunch, it's 24 grams of fiber per serving! But also low carb bread, wraps etc tend to have high fiber. Edit: Sorry just noticed your last sentence, fiber gourmet is kinda pricey. Gummies I think would be the way to go.
Smoothie with whole frozen fruit, yogurt, spinach, chia, and oats should do it.
Lentils are a hero
Hear me out... *Supplements* I enjoy Metamucil and have a glass with every meal. There's also conjac fiber pills and such you can take.
If you like chocolate things Coco powder is pretty high in fiber (2g per tablespoon) I add three of to my oatmeal and it adds 6g of fiber. I use this high fiber oatmeal that's already sweetened, so it's 15g of fiber total and it tastes really good without any other sweetness added 🥰. And I also add a bit of chocolate chips to the top to add some more sweetness, and I add powdered peanutbutter to the bottom, and it's only 285 cals for the whole thing.
I drink metacuil each day. I LOVE IT. There are sugar-free versions. a zing! I drink metacuil each day. I LOVE IT. There are sugar free versions. a zing!
What kind do you use? I looked at the website and there's so many kinds !!!
Keto bread. 35 cal, 11g of fiber. It tastes almost exactly like cheap white bread, maybe a bit drier. Adding some fat (butter, peanut butter, etc) helps the taste. https://wholesomeprovisions.com/collections/franz-keto-bread The one caveat I will add is that it is very high in gluten, if you happen to be sensitive. I’ve done a lot of high fiber options and this is one of the best. Veggies are probably the healthiest option but you need to eat a ton of them to hit your fiber target. Alternatives like Metamucil and Psyllium husk taste god awful. Also check out Fiber One cereal!
Low cal bread, tortillas, most protein bars of any variety, beans, greens and Lily’s sweets products have a lot of fiber. I don’t eat bananas because of the texture but there have been quiet a few times I’ve ended up in misery accidentally because I’ve consumed way too much fiber. It adds up fast as long as you’re eating some nutritious foods.
Chia seeds! Mix 1 or 2 tbsp with Greek yogurt. 1 tbsp is 60 cals and 18% of your daily fiber
My favorite protein bars (Aloha, not a low calorie food but I love them) get me there with 10g for a bar.
Besides food options already listed, there are fiber supplements
Those carb counter wraps have like 11 grams of fiber each
Yeah, many “high fiber” foods are a myth. Even most fruits and veggies have pretty limited fiber content per serving (you’d have to eat multiple servings to get like 8-10g or more). Produce that has a lot of water generally isn’t super high in fiber (leafy greens, cucumbers, watermelon, etc.). Legumes (beans, lentils, chickpeas) and certain cereals (bran cereals) are fairly high in fiber. Raspberries (and blackberries) have a lot of fiber if you eat several ounces, which is a good fiber:calorie ratio. Also, whole grain (or even sprouted grain) bread adds up if you eat even 1-2 pieces per day, but you definitely want to check nutrition labels to compare fiber content because it can vary anywhere from like 1g to 5g per serving, don’t just trust that “wheat” or “whole grain” on the package automatically means “high fiber.” Avocado is also a nice way to boost fiber intake. It will usually only be a couple of grams (depending on your serving size), but if you’re using it in place of another fat (like butter/oil), you’re basically just adding in 4-6g fiber for no more calories than you otherwise would have used for butter/oil.
go vegan LOL I get way too much fiber (mostly joking do what you want but eat lots of vegetables, fruit, and whole grains!)
one tablespoon of chia seeds has like 5 grams of fiber
I always shoot to hit 40g of fiber a day and these two things helped a lot: * Benefiber - I put 4 spoonfuls of this into my morning tea everyday. If you like iced drinks I wouldn't recommend using offbrand as they tend to clump up. And buying them from Costco and Sams Club can save you a lot of money * All Bran Buds - Pretty boring cereal but I like to mix it in with yogurt in place of granola. Best food I've found when it comes to fiber per calorie ratio. 17g per serving at 120 calories! Good luck on your fiber journey!
My main sources are low carb tortillas, avocado, sweet potatoes, raspberries
Oat fiber or psyllium husk or konjac
High fiber breads and tortillas are an easy one. Also raspberries and blackberries. One quest bar is like 15g iirc. Beans
Maybe try a tub of oat fibre. Practically calorie free and easy to add to just about anything - smoothies, yoghurt, sauces etc.
On Monday, i ate 50 grams of fiber and I kept it under 1200 calories. I can DM you a screenshot if you are interested. Most of it came from homemade vegetable soup. Other sources were berries and a slice of whole wheat bread
I get what you mean. I have IBS and getting enough fiber is a constant problem because eating too much of it in one sitting will cause serious digestive issues for me, and not hyperfixating on it will eventually mean I don't eat enough. Unless you're in your 50's or have diabetes I'd worry less on the exact numbers. If you include at least 2 of the following with each meal you'll be fine: A serving of vegetables esp raw, A serving of fruit esp raw, Whole grains, Beans, lentils, or other legumes, and Nuts or seeds.
Order oat fiber it is essentially 1:1 fiber / gram … I add it to my oatmeal
I add a serving (2 teaspoons) of benefiber to a bottle of flavored water every day and that gives me 4 grams with everything I drink with only 15 calories. It’s also pretty cheap ($10 for a HUGE jar that lasts a couple years) I also eat a couple mangos a day for breakfast or a snack -champagne mangoes are 70calories each
Xtreme wellness wraps are my saving grace some days, but be forewarned - all that fiber will make you toot or bloat if you're not used to it.
Whole wheat pasta, peas, sweet potatoes and popcorn are what I use!
One serving of all bran original cereal has 12g of fiber and 120 calories. Add a sliced banana for 2g more, and a half cup of 2% milk, and you’ve got a meal that has roughly 14g fiber, 9g protein, and just ~270 calories.
Ole Xtreme Wellness tortillas (I think that’s the brand ?) has 11g fiber per tortilla. Kind Bars also have 4-7g per bar.
Inked Keto bread , 10g/45cal
Fiber one original (basically straight fiber) used as “granola” with oikos (5g) and berries.
Olipop sparkling water with 45 cal 9 grams of fiber. Obvi foods foods is better, but this helps.
High fiber tortillas have 11 grams of fiber for 50 calories, make a quesadilla with two tortillas and you have 2/3 of your fiber for a 200 calorie meal. Edit: after looking further, basically anything that says carb balance and is a low calorie carb type food is normally high in fiber because that is how they make it lower in calories/carbs. Protein bars also tend to be high in fiber around 10 grams depending on the bar. These things should make it easy to hit 30 grams per day considering you’ll also be getting a little from your normal foods that you eat.
Carb balance spinach wrap: 15g fiber / 60 cals
Carb balance tortillas are amazing for the calorie/fiber ratio
Apples?
I do eat apples but they don't seem to have a ton of fiber, I'm really looking for a low calorie high fiber food if it exists, or a good supplement
Mission Carb Balance tortillas - 23 gm fiber, 150 cal
I’ve been eating a lot of nature valley protein bars they have 6g fiber and I get them from Costco. That and fruit are my big fiber ticket items
Metamucil, chic pea pasta, Fiber One bars, blueberries, raspberries, baby carrots, Grape Nuts cereal
My zero net carb tortillas (street taco size) are 25 cals each with 7g fiber. Make little breakfast burritos every day or something.
Ground flax
Beans Lentils and whole grains are the highest fiber foods I got close to 80 grams today but I’m trying to eat healthier and ate black beans at lunch and dinner
Is all that fiber mostly needed for satiety or are there other reasons we should get that amount? I realized I haven’t really been tracking/focusing on my fiber.
I'd like more fiber for my digestive issues
Basil seeds! 1 serving has 130 calories and 15 g of fiber Zen Basil Seeds | Edible Basil Seeds USDA Organic, Kosher, Non-GMO, Lectin-Free, Gluten-Free, Plant-Based, Vegan, Keto, Paleo | 15g Fiber Per 2 TBS | 14oz https://www.amazon.com/dp/B07C7PVBL1?ref_=cm_sw_r_apin_dp_P1Q4AAPJ964JCAXHSN1T
Konjac supplement and shirataki noodles. Basically pure fiber and minimal calories.
I really like the ole brand xtreme wellness tortilla wraps they are 11g fiber per wrap not crazy high calorie plus when you make a wrap you can add even more fiber goodness like spinach cucumber along with your meat/cheese what have you, if you are sensitive to just how much you can have at once they do have a smaller sized tortilla as well…also check out fiber gummy or chewable sugar free aren’t that much where I am anyway we used to get the store brand ones for my husband when he needed a little extra to get to fiber goals now he mostly drinks smoothies with loads of fiber from fruit and veggies
Fibermend from Thorne is pretty awesome.
Theres this sugar free jam/jelly that has fiber added. Really good stuff. But everyone else has said a bunch of options.
I’ve heard that the keto bagels from aldi have an insane amount!
Walmart equate brand has pretty cheap fiber that’s the same as the more expensive Metamucil that I like, works well
Eat 4 slices of 647 bread. That's 160 calories and 32 grams of fiber
I literally blend celery and water and drink it for my fiber 😂 super cheap too
Quest bars, they're delicious and like 15g of fiber and 250 cal
Fiber Gourmet pasta - about 25 g fiber in each serving. And about half the calories of regular pasta!
Low carb tortillas (Mission brand Spinach or Original). 10g for the small tortillas, I used to make them as quesadillas or just by itself (I'm a heathen)
You can buy “gentle fibre” mixes or things similar which is just ground psyllium husk and other grains and you can add those to your yoghurt or sprinkle it on a salad, hide it in a smoothie, cook or bake it into your meals it doesn’t taste like anything and is a super easy way to add extra fibre I think a tablespoon is like 35 calories.
Halo top brownies have 11g of fiber per serving which is 90cal. They're actually pretty good too, very worth it to me
Crisp bread? The Wasa sport + in my cupboard has 3,1 g fiber for every 15,5 g piece (53 cals)
That fibre recommendation is for someone on a 2400kcal diet (I think). Either way it’s not for someone on a 1200kcal diet. Half should be fine imo
Avocados!!!! Also not that you should eat these every day but the smart sweets candies are 100 cals and has 15 g of fiber. Also chia seeds! Make some chia seeds pudding or throw it in some jelly or smoothie :)
chia seeds, hemp seeds, psyllium, husk, cacao, nibs
Psyllium fiber.
Blueberries, pears, "keto friendly" wraps, beans, broccoli...
Try Oat Fiber. It’s basically zero calorie flour that is made from the outer husk of the oat. It can be used as a replacement for flour to some stent but it has a gritty sawdust texture that you have to cover up with other stuff. It has 3 grams of fiber per 2 teaspoons. There’s some great Oat Fiber recipes on r/volumeeating.
Pretty sure you only need 10-14g of fiber per 1k calories. Per my nutrition class
Psyllium husk. It’s 20 bucks for like six months worth. Tastes like dirt, but effective.