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Getting 50-60g of fiber daily


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Hi,

I was told that taking in 50-60g of fiber in the diet daily allows for better bowel movement and as well as cholesterol.

However, I've been counting through the amount of fiber in food and it seems very difficult to get enough.

Would anyone know or have a few sets of daily recipes that can achieve this?

 

Thanks. 

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Oatmeal with fruit for breakfast
Beans with vegetables for lunch
Beans with vegetables for dinner

It sounds uninspired, but it works.  And I love beans, so this was not an unenjoyable eating plan for me.  Now that I am maintaining I'll maybe have an omelet for dinner, or a vegetable stir-fry for dinner ... but beans are still the backbone.

The way to make it interesting is with a variety of beans and lentils and lots of different recipes.  I make chili, black bean soup, curried chickpeas, hummus, curried lentils, mung bean soup, chinese black bean sauce (for stir-fry), and basically anything else I can think of.

Here are some of my favorite recipes:

Curried chickpeas
Lentils with kale
Black bean soup
Vegetable kichadi


Raspberries have a load of fiber for the calories.  There are also a lot of high-fiber, great tasting cereals out there -- Kashi Go Lean and Go Lean Crunch are two.  Uncle Sam has no added sugar (but does have flax seed which has healthy omega-3 oils) and 10g fiber per serving.  Fiber One also has a lot of fiber (14g in 1/2 cup) however it also has aspartame (if you watch that).

LaTortilla factory wraps have tons of fiber -- add some of the beans mentioned above and you can make wraps or quesadillas.

This link will take you to a page to get to bunches of recipes that are considered "high-fiber" (5 or more grams of fiber per serving is considered high-fiber)

Edit: changed "high fructose corn syrup" to "aspartame" -- total brain fart

#3  
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50 to 60 grams of fiber sounds like a lot, but maybe depends on your body size... double-check to be sure this is right. My understanding is that a woman needs about 30... and to achieve that I find that just about all carbs have to be high fiber.

You can get too much fiber. Although fiber will prevent you from absorbing calories, it also prevents you from absorbing nutrients. It is one of the major foods which prevents you from absorbing calcium, for example.

If you want fiber that helps with cholesterol, it has to be soluble fiber.. which means is gets gummy and sticky... dissolves in water.  Like oatmeal and barley.

I take supplemental fiber tablets in addition to eating high fiber cereal and LOTS of veggies.

=^..^= MOLLY

50-60g is a lot of fiber, but probably not enough that you need to worry about mineral absorption.  I think if you're eating the kind of diet that will give you 50-60g of fiber, you are probably getting enough nutrients that you don't need to worry if you don't absorb all of them.  Mineral interactions happen all the time, even in the same food.

But you definitely need to drink lots of water while you're eating that much fiber.  It's the water that will keep you regular, without it the fiber can actually constipate you.

50-60 grams is a lot.  Did a doctor tell you to eat this much?  Or was it something that you just overheard or a friend told you?  I would get an opinion from a doctor before trying to get that much fiber.

I usually eat an average of 30 grams/day.

Hi Arzoo,

I agree with those who recommend closer to 30 grams per day.  Even at that rate, be sure to "ramp up" gradually or the extra fiber could cause a lot of unwanted gassiness, etc. 

There were a lot of good food suggestions from other posters, I love the Kashi Hearty cereal too with raspberries and whote wheat anything.  Veggies are great too, especially beans!  Again, just be careful not to try to do too much too fast.

Good luck! - emese

I eat the same dinner almost every night of the week. It's sooooo easy and delicious!!

I pop a can of black beans open, warm them up on the stove and then top them with chopped raw onion, jalapeno and a dollop of sour cream. YUM!!!

I started doing this when my boyfriend started making us tacos for dinner each night. I LOVE that combo on a tortilla, but tortillas have 100 (or so cals) in each one. For the cals saved and no lost fiber - I think my dinner is the way to go! Plus, if I eat too much, I'm getting that much more fiber AND protien.

Goya Black Beans (1/2 cup) = 90 cals. 6 g fiber and 7 g protein
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