how do i get MORE FIBER?!?

I am a recent member, and I just did my first food log today, and I was SHOCKED to find out that I'm only eating about 5 grams of fiber per day. I know that women my age (19, almost 20) need to ingest about 25 grams of fiber today, but I have NO clue what to do to get more fiber, short of fiber pills. I prefer not to take too many pills, I like to get my daily requirements as naturally as possible (although I do take a daily multi-vitamin, because I know that without it, I would be unhealthy as crap).

 Does anyone have any suggestions? Help!

Eat wide variety and lots of veggies (and make most of them leafy greens) and fruits, and make sure your grains are whole grains.  Limit or cut completely any processed foods from your diet (not saying you're eating any since I don't really know ;) ).  Focus on whole foods and you'll be fine.

If you eat lots of veggies with lunch and dinner(half of your plate for exemple), and eat brown rice/whole-wheat pasta etc, you will have no problem reaching 25g. I used to eat 10g a day, and now sometimes i go over 30g without even trying!

a bowl of fiber one in the morning will give you more than half the days fiber.  follow up with lots of veggies, beans, and whole grains and you'll be above 25 easy.  I drink metamucil a couple of times a day as well.  adds fiber and fills me up pre meal so I'm not as hungry. 

same here.  I get more than you, but its hard to.  I googled 'fiber food' and got a list and try to choose from that.

also, Kashi Go Lean cereal has fiber and protein.  Sometimes I eat 'Fiber One' bars'.

Beans have a lot, but also a lot of calories.  I eat them, but limit them somewhat.  Lentil soup, make my own lo cal baked beans, and have refried beans in a tortills, etc.

Include beans and lentils in your diet. Substitute for meat in wraps or tacos, make a hearty but low-calorie chili, make a very quick and easy lentil soup, add beans or lentils to your salad, etc.

Veggies are also very important. Add them to sauces, add them to pasta dishes to add volume for very little calories, add them to soups, bake them, grill them, etc. Check for produce that goes on sale. If you are not a big cooker or time/money is an issue, check out the veggies in the frozen section. They are always frozen fresh and take just minutes to zap in the microwave!

For breakfast, either look for a higher fiber cereal or try oatmeal. Oatmeal is my absolute favorite, and you will hear a lot about it on this site. For more fiber, try adding a chopped apple, banana, or even canned pumpkin!

Here's a list of the highest-fiber foods. Scroll to the very bottom of the page to find a full-length chart: http://whfoods.com/genpage.php?tname=nutrient &dbid=59

Thanks so much guys! I love beans and lentils, so thats not a problem. I definitely need to eat more vegetables, though. I guess it's grocery store time!!

A lot of cereals say on the box "added fiber" or "good source of fiber"

One of my buddies recommended FiberSure. You can mix it into food and beverages, at 6 grams fiber per heaping teaspoon. It's 100% natural vegetable fiber.

veggies. fruits. beans. legumes. whole grains.

Should be all you need to get your fiber in!

Toss some blueberries or sliced strawberries onto your cereal or into your yogurt. Yummy, low cal, AND contain fibre. :)

I add ground oat bran to almost everything wet (cereal, soup, salad dressing etc) It adds lots of fiber and almost no calories. And really helps fill me up, too!

I Looooove Raisin Bran and trail mixes (be careful most of them are loaded with sugar), but they are both great ways to get fiber.

Original Post by jadarox:

I Looooove Raisin Bran and trail mixes (be careful most of them are loaded with sugar), but they are both great ways to get fiber.

 

Or make your own mix. I throw together some cereals I like, some dried fruit, and maybe a few nuts. Then I put is all in baggies that I can grab to go and eat whenever I need a high fiber snack. However, mixes tend to be a little higher in calories than baggies of vegetables, which I also keep around. (Trying to single handedly support the ziplock company.)