How can I increase my fiber intake?!
How can I increase my fiber intake?
I'm not like, having "bathroom problems" or anything, but I feel that I should increase my fiber intake. I don't eat wheat. Here's what I eat in a typical day:
Breakfast - Wheat- and gluten-free granola with natural yogurt
Lunch - Salad or wheat-free pasta in a home-made vegetable sauce
Snack - Natural peanut butter or homemade hummous on rice crackers
Dinner - Homemade vegetable soup or tofu with steamed vegetables
I don't drink any caffeinated or alcoholic beverages, and I don't eat processed sugars. How can I boost the amount of fiber I'm getting WITHOUT taking a supplement?
5 months ago
Bran comes from wheat. I can't eat it.
5 months ago
"Breakfast cookies" have processed sugars- I won't eat those.
Answers:
5 months ago
Bran comes from wheat. I can't eat it.
5 months ago
"Breakfast cookies" have processed sugars- I won't eat those.
I don't see any reason to go out of your way for fiber, but just eat more whole grains. Whole barley, oats, quiona, ... lots of grains out there, if you are wondering about things other than wheat. Plants have fiber too. I wouldn't worry too much about it as long as you eat a variety of food overall.
fiber cereal
GREEN vegetables
Buy some plain bran flakes cereal, add your own raisins - it's better that way. Or make some delicious bran muffins. They are awesome when heated. Good luck!
The only things I can think of are whole grain pastas and breads, leafy green vegetables, oatmeal, bran cereals, and those Quaker breakfast cookies...
Your best bet would be to eat more fruits like apples, pears and quince. Also a handful of raw nuts (I like almonds and pecans) everyday is helpful. Spelt bread might be an alternative for you as well.
Good luck!
Prunes, Raisins, Prune juice, and Raisin Brand will take care of your problem.
Make sure you have loads of beans in your diet. Cook dishes with beans in them. Good fiber and great protein, can take the place of many meat dishes.
Fruit and vegetables with the skin left on, simple.
There are several powdered fiber products that you can mix with your food or liquid..they dissolve and you can't even taste them.
more fruit! or juice
You might want to visit http://www.glutenfreeforum.com . I don't know the answer to your question, but I'm sure someone will.
Nancy
I enjoy many vegetables. And I grow many fruits and vegetables on my farm, the best vegetables for fiber is winter squashes, such as butternut, acorn, spaghetti, buttercup and so on.
Here is what works for me:
Beans (black, kidney, pinto, etc.)
Raw bell peppers (red, yellow, or orange)
Celery
Baby carrots (I am constantly eating these)
Basically I eat a high amount of raw vegetables and I'm never lacking in fiber. I think any crunchy raw vegetable in a large amount would give you the fiber you want. Also, there are other cereals that you could eat that don't have wheat in it. Quaker Oats' Weight Control Oatmeal has 7 grams of fiber in it, which is good for a bowl of cereal, and it's wheat free. Real brown rice, not the instant stuff, is high in fiber. Go to your nearest Whole Foods; you can find a large variety of grains, cereals, and other food items that are wheat free, made from other grains, gluten free, etc.
Sources of fiber
* legumes (peas, soybeans, and other beans)
* oats, rye, chia, and barley
* some fruits (particularly apples, bananas), and berries
* certain vegetables, such as broccoli and carrots
* root vegetables, such as potatoes and yams (the skins are insoluble fiber)
* psyllium seed (only about 2/3 soluble fiber).
Food Amount Total Fiber (Grams)
100% Bran Cereal 1/2 cup 10
Peas (cooked) 1/2 cup 5.2
Kidney Beans 1/2 cup 4.5
White Beans 1/2 cup 4.2
Apple & Skin 1 medium 3.9
Potato 1 small 3.8
Popcorn 3 cups popped 2.8
Broccoli 1/2 cup 2.6
Pear 1 medium 2.5
Tangerine 1 medium 1.6
High fiber diet can help prevent constipation, and may decrease risk of colon diseases, including colon cancer. Fiber may also help protect agains diabetes, heart disease, and high blood pressure.
How many grams of Fiber should you eat?
Currently, there is no official recomended daily allowance (RDA) for dietary fiber. However, nutritionists suggest 25 to 30 grams of fiber each day. Try to eat a variety of foods that contain fiber. Read food labels to learn how much fiber a specific food has.
Tips for Eating Fiber
* Eat a variety of foods
* Do not completely rely on fiber supplements
* Limit your intake of processed foods
* Increase your fiber intake gradually
* Try to consume 25 to 35 grams of fiber every day
Increase your intake of fruits, vegetables, and legumes (beans). Some are higher in fiber than others. Find out which ones you like the best and eat more of those.