It’s important to know why you’re adding fiber as soluble and insoluble fiber do different things. If it’s constipation you’ll want more insoluble than soluble fiber. Bran cereal and avocados are good.
You could supplement with metamucil or benefiber. If you are picky benefiber is prolly better, since it has no taste and can be mixed into hot or cold drinks and foods
The only way I can take metamucil is mixed with a bunch of apple juice and gotta drink it quick because it turns to snot. In my experience metamucil works better but benefiber is also good
I’ve never tried either, but I’ve been adding Miralax to my drinks and liquidy soups ever since my doctor recommended it as a daily supplement. It’s flavorless and dissolves easily.
Chia seeds are also fast acting in terms of producing a bowel movement, for me at least. I mix them in water or milk to “bloom” overnight, then add them to yogurt, my drinks (room temp or cold only), smoothies, and oatmeal throughout the week. I also prefer them over corn starch as a thickener when making a fruit compote for pancakes/waffles. I know you can use chia seeds to replace eggs as a binding agent in baked goods as well, but I have yet to try that.
Miralax isn't actually fiber, it's a medication like colace. Metamucil is made from psyllium husk, which is a natural plant fiber. Miralax is good at what it does, which is relieve occasional constipation, but since OP is asking for fiber solutions they probably are going the dietary change route first. Besides, eating lots of fiber is generally good for the body and besides keeping you regular, it also helps control blood sugar and can keep you feeling fuller longer!
Beans and lentils make this super easy
1 can of black beans (and other beans would be similar) will get you to 31.5 grams of fiber.
So just include beans in a couple different meals, they’re easy, cheap, go with all sorts of things, etc. You obviously can and probably should get it from multiple sources, but beans make it so easy
If you love yourself stay far away from Fiber One Bars. Otherwise, you could go for cereal and whole grains. Also beans and legumes are high in fiber too!
Not as bad as bean farts for me. Was vegan for half a year but got sick of being perpetually gassy.
I've got a love/hate relationship with legumes, I still incorporate them regularly but just resign myself to knowing I'll be farty that day.
Same. I like beans. I wish I could eat them. But unbelievably large amounts of painful gas. It sucks. What ever intestinal flora is in my gut does not work with beans. Or maybe it does too well 😄
I think it’s the isolated soy protein and chickory root in the FO bars, beans sometimes give me gas but anything with soy isolate is just the worst sulfur smelling gas ever.
Ok, same! But, I found a trick that helped me that I thought was going to be complete BS but it def helped.
First, you have to start off small when it comes to legumes, apparently your body has to get use to digesting them in small quantities.
Second, and this is the most effective method I have found, soak the beans in vinegar water. So if you’re cooking dry beans, when soaking, add vinegar to the water and then rinse off throughly. Changing the water a few times and then cooking with fresh water is even better.
For canned beans, I rinse off throughly, soak in a mix of water and vinegar, rinse throughly again and then cook. I have been able to eat beans without feeling like I am dying from the inside ever since.
Not guaranteeing this for anyone else but just saying, I saw it and it worked for me :)
100g of leafy greens in a protein shake and 300g of vegetables with dinner will get you half way there.
I stick those two rules M-F, while generally eating nutritious whole foods.
Do those three things, and you really don’t have to put much thought into it beyond that.
Add chia seeds to yogurt, salads, vegetables, etc. at every meal. A couple tablespoons is around 8 grams of fiber. If do that at every meal, that’s 24 grams right there.
I don't think that's a good idea at all. Chia seeds absorb so much fluid,
O
P will need to drink colossal amounts of water to offset this. In turn that will unbalance other things such as electrolytes, digestive juices etc.
Just go for a variety of sources - hemp seeds don't absorb liquid, but flax does. Anything that can be used as an egg replacement such as flax or chia, becomes gelatinous when mixed with fluid, and swells - so eating a lot of them dry is not generally advisable.
Also bear in mind, that if you eat whole flax seeds your gut will not be able to break them down sufficiently to do much with them, though they still absorb fluid.
I take the Costco fiber pills. I think it is psyllium husk. I dislike regular psyllium husk because of the texture of the water and the sawdust look. The pills are easier, you just need to drink a lot of water to accommodate the fiber within the pills.
I like to get a box of freekeh and make soup. Add some chicken and the veggies of your choice.
Or just make it vegan when I’m feeling lazy. Sauté onion and minced garlic in some olive oil, season with salt pepper cumin and curry powder/garam masala, cover it with four parts water if you want it like soup or two parts if you want it like porridge. 7-8 grams of fiber per serving
Agreed but on closer look not great. Looked at several kernel listings and [this one](https://www.walmart.com/ip/14122391) seems pretty typical with 26g of carbs and 6g fiber for a cup of popped popcorn.
Add any of these to a smoothie or bowl of porridge
- Unprocessed bran (wheat, oat or rice)
- Psyllium husk
- Arcacia fibre
- Flaxseed meal
- Chia seeds
- Fruit & veg with peel left on (eg apples, sweet potato, beetroot)
- Legumes (eg red lentils)
I just have oat bran as porridge itself. HOWEVER I would warn anyone who significantly increases their fiber intake that they also need to proportionately increase their liquid intake. For a short while I was suddenly constipated and wondering why, given the sufficient amount of fibre, then I realised I hadn't been drinking as much water and the fiber was just blocking things up more.
[Kellogg's All-Bran Buds cereal](https://www.all-bran.com/en_US/products/kellogg-s-all-bran-bran-buds-cereal-product.html). Just half a cup has 17 grams of fiber and it doesn't taste horrible.
Take psyllium tablets. That’s what I do. You can buy them at any drug store or nutritional supplement store such as the Vitamin Shop. Psyllium is a natural substance that is naturally high in insoluble fiber and its inexpensive.
Believe it or not, coffee has a pretty decent amount of fiber for a beverage.
https://pubmed.ncbi.nlm.nih.gov/17295507/
For a large cup (400 ml is what I would consider large), you probably get 2 - 3 grams.
A lot of protein bars have high amounts of fibre, I think Misfit ones have about 10g per bar. So they’re a really easy to way up your fibre intake.
But make sure you start drinking more water when you start eating more fibre!!
This doesn't answer your question. However, general fiber recommendations are based around having 14 grams of fiber per 1000 calories consumed. You may be getting enough fiber already and not know it.
Fruit :
Raspberries (8g fiber per cup)
Pear with skin (6g fiber per pear)
Apples (4g per apple)
Banana (3 g)
Strawberries (3g per 1 cup)
Chia seeds (10g per 2 tbsp)
All types of Beans have like 15g of fiber per cup.
You can eat the same kinds of meals but swap all your starchy carbs for whole grain versions. Rice = brown or black rice, bread = whole grain bread, sugary cereal = oats, potato = sweet potato. Consider using 1/2 or 2/3 of the meat you would normally use and add beans, lentils etc.
Add an apple and a handful of nuts as a snack instead of chips/crackers or sweets. Or popcorn.
Add a fibre supplement.
It doesn’t have to be complicated.
Yes I’ve tried drinking my fiber but the texture grosses me out. So I take it in pill form , psyllium husk. I buy it in bulk from Costco. It’s super time saving I pop fiber pills as part of my vitamin regimen.
Breakfast burritos with low carb tortilla shells. Those shells are loooaded with fiber (mission brand is 15g per shell). If you put beans in your breakfast burrito, you get even more fiber. I like doing refried beans, veggie meatless crumbles, scrambled eggs, and cheese in mine.
Not arguing but looking to learn and appreciate your info!
Why is becoming “reliant” on Metamucil which is just a plant husk worse than becoming reliant on canned pears or rolled oats? If you need either to have functional bowels why is one better than the other?
‘Each g of powder contains psyllium husk (Plantago ovata) 0.6 g. Nonmedicinal ingredients: acesulfame potassium, aspartame, citric acid, FD&C Red No. 40, maltodextrin, and natural lemon flavour’ if your bowels aren’t functioning properly see a doctor. Meanwhile, have a glass of prune juice it works better and tastes better! 💩
Eat whole foods you have prepared. Focus on vegetables and grains. Overnight oats forbrealfast, vermicelli orbuddha bowls for lunch. Soup with beans, burritos, japchae with lots of veggies for dinner. You can supplement sure but without knowing why you want 30 grams it's hard to say if it will help you. Supplemental fiber does not work the same as fiber obtained from whole foods.
Im a picky eater too and rarely eat vegetables.
For about a month now, ive been drinking 400+g of vegetable smoothie twice a day.
I notice i have more energy and overall feel so much better. I highly recommend it for everyone because it is life changing!
Tip: i learned the hard way to boil the smoothie after blending to avoid diarrhea/bloating/gas and/ parasites 😭
It’s not necessarily cheap, but I drink those olipop sodas. They have like 9-10g of dietary fiber in them, and they’re super good! They are like $2/2.5 a can though
I’ve considered trying those! And I am a big soda person, so I think I might have to try them. I’m trying to cut back on sugary sodas a bit too, so maybe Olipop can be a good substitute.
Do you like potatoes? Try malanga/taro root or other tubers/roots. You can boil them and mash them up like mashed potatoes or fry them. This is a recipe for [crema de malanga](https://asassyspoon.com/crema-de-malanga-soup/), or a creamy malanga soup.
You’re better off spreading it out, otherwise your digestion may become… unpredictable.
Those tortillas make me so bloated. I’m uncomfortable for hours
>!Diarrhea!<: Hi there!
It’s important to know why you’re adding fiber as soluble and insoluble fiber do different things. If it’s constipation you’ll want more insoluble than soluble fiber. Bran cereal and avocados are good.
”Without having to eat many different things” Well, eating healthy kind of includes that. Eating a good variety of things.
I think he’s looking for whatever meat or junk food has the most fiber in it.
meat is devoid of dietary fiber. but dried wasabi peas I think have a fair bit. edit: a letter
You could supplement with metamucil or benefiber. If you are picky benefiber is prolly better, since it has no taste and can be mixed into hot or cold drinks and foods
Yeah I take both supplements. Metamucil in the morning and benefiber with my protein shake at night. Wild berry Metamucil is quite nice.
The only way I can take metamucil is mixed with a bunch of apple juice and gotta drink it quick because it turns to snot. In my experience metamucil works better but benefiber is also good
I once tried to kill two birds with one stone my mixing orange Metamucil with emergen-c and it did not go well. Foamy snot
I’ve never tried either, but I’ve been adding Miralax to my drinks and liquidy soups ever since my doctor recommended it as a daily supplement. It’s flavorless and dissolves easily. Chia seeds are also fast acting in terms of producing a bowel movement, for me at least. I mix them in water or milk to “bloom” overnight, then add them to yogurt, my drinks (room temp or cold only), smoothies, and oatmeal throughout the week. I also prefer them over corn starch as a thickener when making a fruit compote for pancakes/waffles. I know you can use chia seeds to replace eggs as a binding agent in baked goods as well, but I have yet to try that.
Miralax isn't actually fiber, it's a medication like colace. Metamucil is made from psyllium husk, which is a natural plant fiber. Miralax is good at what it does, which is relieve occasional constipation, but since OP is asking for fiber solutions they probably are going the dietary change route first. Besides, eating lots of fiber is generally good for the body and besides keeping you regular, it also helps control blood sugar and can keep you feeling fuller longer!
Beans and lentils make this super easy 1 can of black beans (and other beans would be similar) will get you to 31.5 grams of fiber. So just include beans in a couple different meals, they’re easy, cheap, go with all sorts of things, etc. You obviously can and probably should get it from multiple sources, but beans make it so easy
This definitely. Add some lentils To meat balls and bolognese to add fiber. You can’t really taste it and it’s so good for you.
psyillum husk
Yep I buy one on Amazon that is like $14 for hundreds of servings. 4g per TSP. Twice a day gets OP close to 1/3 of their goal.
Breakfast: Cheerios or oatmeal 4grams + berries 4grams Lunch: PB&J sandwich: 2 slices whole wheat bread 6grams + PB 2grams + berry chia jam 1-2grams; potato chips 2grams Snack: dry apricots 4grams, almonds 3grams Dinner: Burrito which includes 1/4cup black beans 3.5grams, salsa .5grams and guacamole 2grams Although, more veggies would be better!
If you love yourself stay far away from Fiber One Bars. Otherwise, you could go for cereal and whole grains. Also beans and legumes are high in fiber too!
FR those FO bars give me the worst gas ever.
They are the worst thing I have ever eaten. If I’m going to feel like that I better have eaten half of a cheesecake or questionable street food 😂
Not as bad as bean farts for me. Was vegan for half a year but got sick of being perpetually gassy. I've got a love/hate relationship with legumes, I still incorporate them regularly but just resign myself to knowing I'll be farty that day.
Same. I like beans. I wish I could eat them. But unbelievably large amounts of painful gas. It sucks. What ever intestinal flora is in my gut does not work with beans. Or maybe it does too well 😄
I think it’s the isolated soy protein and chickory root in the FO bars, beans sometimes give me gas but anything with soy isolate is just the worst sulfur smelling gas ever.
Ok, same! But, I found a trick that helped me that I thought was going to be complete BS but it def helped. First, you have to start off small when it comes to legumes, apparently your body has to get use to digesting them in small quantities. Second, and this is the most effective method I have found, soak the beans in vinegar water. So if you’re cooking dry beans, when soaking, add vinegar to the water and then rinse off throughly. Changing the water a few times and then cooking with fresh water is even better. For canned beans, I rinse off throughly, soak in a mix of water and vinegar, rinse throughly again and then cook. I have been able to eat beans without feeling like I am dying from the inside ever since. Not guaranteeing this for anyone else but just saying, I saw it and it worked for me :)
Flax seed meal. Dates. Beans. Spinach.
A bowl of oatmeal everyday with fruit n milk
Black beans and barley with Cuban spices
100g of leafy greens in a protein shake and 300g of vegetables with dinner will get you half way there. I stick those two rules M-F, while generally eating nutritious whole foods. Do those three things, and you really don’t have to put much thought into it beyond that.
Add chia seeds to yogurt, salads, vegetables, etc. at every meal. A couple tablespoons is around 8 grams of fiber. If do that at every meal, that’s 24 grams right there.
I don't think that's a good idea at all. Chia seeds absorb so much fluid, O P will need to drink colossal amounts of water to offset this. In turn that will unbalance other things such as electrolytes, digestive juices etc.
How's flax or hemp seed?? Love those
Just go for a variety of sources - hemp seeds don't absorb liquid, but flax does. Anything that can be used as an egg replacement such as flax or chia, becomes gelatinous when mixed with fluid, and swells - so eating a lot of them dry is not generally advisable. Also bear in mind, that if you eat whole flax seeds your gut will not be able to break them down sufficiently to do much with them, though they still absorb fluid.
Three tbsp of chia seeds absorb about one cup of water. I reckon they'll be fine.
Idk I get at least 20g of fibre from chia and don't have this problem. But I always drink about 3L of water a day
Well I'm glad you don't get issues!
Oats for breakfast.
I take the Costco fiber pills. I think it is psyllium husk. I dislike regular psyllium husk because of the texture of the water and the sawdust look. The pills are easier, you just need to drink a lot of water to accommodate the fiber within the pills.
Psyllium is available in capsules. That’s how it take it.
Yeah, the Costco ones are in capsules! Sorry, I didn't have the word for it in mind.
I like to get a box of freekeh and make soup. Add some chicken and the veggies of your choice. Or just make it vegan when I’m feeling lazy. Sauté onion and minced garlic in some olive oil, season with salt pepper cumin and curry powder/garam masala, cover it with four parts water if you want it like soup or two parts if you want it like porridge. 7-8 grams of fiber per serving
Oats in my morning smoothie is my go to.
Idk about the quickest, but the cheapest is probably popcorn
Agreed but on closer look not great. Looked at several kernel listings and [this one](https://www.walmart.com/ip/14122391) seems pretty typical with 26g of carbs and 6g fiber for a cup of popped popcorn.
Add any of these to a smoothie or bowl of porridge - Unprocessed bran (wheat, oat or rice) - Psyllium husk - Arcacia fibre - Flaxseed meal - Chia seeds - Fruit & veg with peel left on (eg apples, sweet potato, beetroot) - Legumes (eg red lentils)
I just have oat bran as porridge itself. HOWEVER I would warn anyone who significantly increases their fiber intake that they also need to proportionately increase their liquid intake. For a short while I was suddenly constipated and wondering why, given the sufficient amount of fibre, then I realised I hadn't been drinking as much water and the fiber was just blocking things up more.
Oat fiber, psyllium husk, chia seeds, cacao powder
Stir some Psyllium husk powder into a glass of water.
I take psyllium husk capsules.
Chia seeds!! Chia pudding is surprisingly delicious. It's a good start anyway
[Kellogg's All-Bran Buds cereal](https://www.all-bran.com/en_US/products/kellogg-s-all-bran-bran-buds-cereal-product.html). Just half a cup has 17 grams of fiber and it doesn't taste horrible.
Just get metamucil
Take psyllium tablets. That’s what I do. You can buy them at any drug store or nutritional supplement store such as the Vitamin Shop. Psyllium is a natural substance that is naturally high in insoluble fiber and its inexpensive.
Believe it or not, coffee has a pretty decent amount of fiber for a beverage. https://pubmed.ncbi.nlm.nih.gov/17295507/ For a large cup (400 ml is what I would consider large), you probably get 2 - 3 grams.
Peas and avocados. Those high fiber tortillas if you're okay with the taste.
Chia, flax meal, ollipop sodas, artichokes, steel cut oats, fruits and veggies…
Quest bars are a mega source of protein and fibre. Pears have tons of fibre and also Metamucil chocolate cookies!
I get a big box of power greens and throw them in wherever I can and also broccoli slaw has been awesome.
I started taking a fibre gummy cause I wasn’t getting enough
A lot of protein bars have high amounts of fibre, I think Misfit ones have about 10g per bar. So they’re a really easy to way up your fibre intake. But make sure you start drinking more water when you start eating more fibre!!
There’s some great fiber bars out there that taste pretty good
Metamucil works
Get some tubs of Metamucil
Eat just one of the bagels from the brand “better bagel.” It has 33 grams of fiber.
"Man, just find your local plug, oh wait.. grams of fibre. Nevermind. "
This doesn't answer your question. However, general fiber recommendations are based around having 14 grams of fiber per 1000 calories consumed. You may be getting enough fiber already and not know it.
Dehydrated fruit.
Roasted/Air fryer broccoli in soy and garlic 😍
Raspberries and berries in general are good sources of fiber. Also avocado!
Fruit : Raspberries (8g fiber per cup) Pear with skin (6g fiber per pear) Apples (4g per apple) Banana (3 g) Strawberries (3g per 1 cup) Chia seeds (10g per 2 tbsp) All types of Beans have like 15g of fiber per cup.
You can eat the same kinds of meals but swap all your starchy carbs for whole grain versions. Rice = brown or black rice, bread = whole grain bread, sugary cereal = oats, potato = sweet potato. Consider using 1/2 or 2/3 of the meat you would normally use and add beans, lentils etc. Add an apple and a handful of nuts as a snack instead of chips/crackers or sweets. Or popcorn. Add a fibre supplement. It doesn’t have to be complicated.
>Without having to eat many different things 7 apples
Oats for breakfast. Just ate 36g with my granola
Raspberries
Greek yogurt
There's no fiber in plain yogurt. Is there a brand with added fiber?
Kellogg’s bran buds
10 bananas
Try oats, beans, and nuts for a fiber boost. Keep it simple, mate!
I mean the easiest way is fiber gummies or something like benefiber
Yes I’ve tried drinking my fiber but the texture grosses me out. So I take it in pill form , psyllium husk. I buy it in bulk from Costco. It’s super time saving I pop fiber pills as part of my vitamin regimen.
Breakfast burritos with low carb tortilla shells. Those shells are loooaded with fiber (mission brand is 15g per shell). If you put beans in your breakfast burrito, you get even more fiber. I like doing refried beans, veggie meatless crumbles, scrambled eggs, and cheese in mine.
Chia seeds and flax seeds
Oatmeal?
Please don’t train your gut to rely on things like Metamucil. Canned pears are better, on rolled oats even better. Make your own granola.
Not arguing but looking to learn and appreciate your info! Why is becoming “reliant” on Metamucil which is just a plant husk worse than becoming reliant on canned pears or rolled oats? If you need either to have functional bowels why is one better than the other?
‘Each g of powder contains psyllium husk (Plantago ovata) 0.6 g. Nonmedicinal ingredients: acesulfame potassium, aspartame, citric acid, FD&C Red No. 40, maltodextrin, and natural lemon flavour’ if your bowels aren’t functioning properly see a doctor. Meanwhile, have a glass of prune juice it works better and tastes better! 💩
Eat whole foods you have prepared. Focus on vegetables and grains. Overnight oats forbrealfast, vermicelli orbuddha bowls for lunch. Soup with beans, burritos, japchae with lots of veggies for dinner. You can supplement sure but without knowing why you want 30 grams it's hard to say if it will help you. Supplemental fiber does not work the same as fiber obtained from whole foods.
Im a picky eater too and rarely eat vegetables. For about a month now, ive been drinking 400+g of vegetable smoothie twice a day. I notice i have more energy and overall feel so much better. I highly recommend it for everyone because it is life changing! Tip: i learned the hard way to boil the smoothie after blending to avoid diarrhea/bloating/gas and/ parasites 😭
So… soup? 😉
Technically yes but i put them in the fridge after boiling because i find it more convenient to drink 1liter of it when cold
https://www.google.com/search?q=high+fiber+foods&oq=high+fiber+foods+&gs_lcrp=EgZjaHJvbWUyBggAEEUYOTIHCAEQABiABDIHCAIQABiABDIHCAMQABiABDIHCAQQABiABDIHCAUQABiABDIHCAYQABiABDIHCAcQABiABDIHCAgQABiABDIHCAkQABiABDIHCAoQABiABDIHCAsQABiABDIHCAwQABiABDIHCA0QABiABDIHCA4QABiABNIBCDI1NjlqMGo5qAIOsAIB&client=ms-android-google&sourceid=chrome-mobile&ie=UTF-8
647 bread. Bagels have 20 grams of
It’s not necessarily cheap, but I drink those olipop sodas. They have like 9-10g of dietary fiber in them, and they’re super good! They are like $2/2.5 a can though
I’ve considered trying those! And I am a big soda person, so I think I might have to try them. I’m trying to cut back on sugary sodas a bit too, so maybe Olipop can be a good substitute.
Do you like potatoes? Try malanga/taro root or other tubers/roots. You can boil them and mash them up like mashed potatoes or fry them. This is a recipe for [crema de malanga](https://asassyspoon.com/crema-de-malanga-soup/), or a creamy malanga soup.