Foods

I need to add more fiber to my diet, so Im looking for some high in fiber food suggestions.

And, how much water should I be drinking daily?

How much are you getting now?

When I started healthy eating it was a good day if I got more than 10g so I made some small changes

Of course a balanced diet should give you all that you need, lots of vegetables, fruits with the skin, pulses etc, but there are a few things that I eat deliberately for the fibre that I didn't before.

Pears, I like them, and a medium one has 5g of fibre.

My bran cereal has 10g of fibre in a 30g serving, it's not the greatest cereal but it's ok, it keeps me full for a long time and I always add sultanas to it.  Even if I have a different cereal I put a bit of bran on the top.

High fibre bread, Warbourtons do a brown version with 5g per slice.

I probably get about 17-20 grams daily.

It's nice and easy to fit more fibre into a diet.  A good rule of thumb is to choose "brown over white" e.g wholegrain bread over white, wholewheat pasta over white etc...  Lots of fruits and veggies (especially the skins), beans and pulses.  Like sunnybra I tend to start the day with a bran cereal although you don't just have to add milk and chew your way through.  I like to add mine to my porridge (oatmeal) with a little honey, PB & cinnamon...it gives it a nice slightly nutty flavour.
One thing to bear in mind though is to increase your intake gradually as suddenly upping your daily fibre can result in shocking your digestive system a little (some people experience bloating, constipation & excess gas).  And don't forget to drink plenty of water..otherwise you may find yourself a bit "blocked"!!  The general opinion is that 2 litres of fluid is a good aiming point. I like to drink about 3 litres a day in water, tea etc..., but you should aim for what you think is achievable for you now and try to increase if necessary.  Good Luck!

All Bran Extra Fiber.

1/2 cup gives an average person about half of what they need daily and only has 50 calories.  Fiber One original also gives you half and has 60 cals.


Mix it in with other cereals or oatmeal and you'll barely notice it.  :D

I found that even with "eating a lot of fruits and vegies" that I also have a hard time getting enough fiber. I have started eating dried appricots and prunes when I want something sweet. I also have been eating more beans. You can buy canned (and rinse them) or cook them up yourself (cheaper but more time consuming). I sprinkle 1/2 cup on a green salad, add a cup or so to pasta sauce, meat loaf, lasagne, add a full can to vegetable soup. In the summer we eat a lot of fruit salad, in the colder months, a lot of soup (split pea or lentil, vegetable, chowders, chilli). Good luck.

replace some of your meat with legumes (lentils, chick peas, beans) for a high fiber and protein rich dish.  also have more darkly coloured veggies--they tend to have more vitamins, and often more fiber (think spinach, brocoli, beets, carrots).  avocado has a surprising amount of fiber in it.  you can use half of one on top of a salad.  high fiber fruits: watermelon, strawberries (berries in general), apple, pear.  not grapes, peaches.  still tasty, but they have less fiber

I find the "Fiber one" bars are awesome!!!!! They give you 9 grams of fiber per bar. They are great on the go and for an afternoon snack. It's like having a candy bar.

Fiber One cereal is really good. The Honeyclusters variety has just the right amount of sweetness and doesn't taste like cardboard (like most other high fiber cereals). It gives you 51% of the daily recommended amount (Recommended fiber amounts: women- 21 to 25 grams a day, & men- 30 to 38 grams a day).

 Also the Fiber One yogurt, beans, oatmeal (not instant), pears, raspberries are other excellent sources of fiber. Be sure to increase the amount of fiber in your diet slowly and drink plenty of water (8- 8oz glasses each day) to avoid that bloated and (as tankgirl put it)"blocked"  feeling.

I add flaxseed meal to my baking and oatmeal - I'm on a gluten-free diet, so it's an easy way for me to up my fiber intake (a teaspoon of flax meal has, like 5 grams of fiber.)

I like two Fiber One cereals: Honey Clusters and Rasin Bran. They taste pretty decent. I was eatting the Fiber yogurt for awhile, but I am not a big on yogurt so that lasted just a few weeks. I have started added Benefiber to my water. I buy the to-go packages and keep 3 in my purse and add them to drinks throughout the day.

I get about 50-60gm of fiber a day and I have lost 5 lbs in three months(with no work out).... I have about 4 servings of Fiber One with skim milk. This gives me about 56gm of fiber. Of course you need to drink a lot of water....

I just got back from the grocery store and I bought Fibre One Honey Clusters (before I even read all the posts about the Honey Clusters kind..LOL). I plan to have a bowl for a snack and I was thinking that I was going to hate it, but I just tried a little bit and it actually taste pretty good!! Its higher calories than I would like (210 calories) because I usually eat cheerios and corn flakes, which are only about 100 calories per serving, but it has 14 g of fibre. I think my fibre intake for today is 38 grams, so I will drink lots of water. I am so impressed!

I add either a little milled flax seed or wheat germ to foods.  You won't even notice it's there and 2T will give you another 8g of fiber.  I put it in spaghetti sauce, oatmeal, soup, homemade granola bars, anything with a creamy texture.  It's also saves money because you don't have to go out and buy special brand food items with the extra fiber punch.

i love activia yogurt.

Kashi Go Lean CRUNCH is awesome - IMO is the best of all the fiber cereals.  I have to be so careful not to eat too much.  Sweet, nutty, yummy goodness.  I eat it like popcorn! 8g of fiber in a serving.  

Also now instead of sandwiches I use the Mission Carb Balance 6" tortillas.  80 calories, 8 g fiber. 

And of course the usuals, fruits, veggies.  I just learned to like prunes - didn't think I would, kinda surprised myself. 

I love my beans! I have started eating flaxseed bread.  I have it in the morning as toast or I make as part of my sandwich. I also leave the skin on my apples and potatoes.

The recommended average for fibre is somewhere around 30g for men, 25g for women. From the American Heart Association: Dietary fiber intake among adults in the United States averages about 15 grams. The Institute of Medicine recommends consuming 14 grams of fiber for every 1,000 calories you need. (Source Link Here) This can vary from person to person - sometimes, one person may need more than this number - but it is a good minimum.

Get a decent balance of insoluble (the fibre that forms bulk and regulates acidity and PH in the gut) and soluble (the fibre that helps regulate blood sugar and cholesterol) fibre and you should be okay. :]

Insoluble fibre:
 -- Whole-wheat pastas, breads, etc
 -- Quinoa
 -- Brown rice
 -- Bran products
 -- Fruit and vegetable skins, such as potato skins, tomato skins, plum/prune skins, apple skins, pear skins
 -- Nuts and seeds, particularly flax, almonds, brazil nuts and walnuts

Soluble fibre:
 -- Oats
 -- Rye
 -- Barley
 -- Potatoes of all varieties
 -- Psyillium husks
 -- Legumes and pulses, especially lentils, garbanzo beans (chickpeas), kidney beans, pinto beans and soybeans

And pretty much all fruits and vegetables. Particularly raspberries, plums, bananas, prunes, apples, pears, blackberries, broccoli, cauliflower, brussels, asparagus, artichokes and dried fruit. As said, it's pretty easy to be getting enough fibre on a healthy diet, but not always of both kinds! There is a more detailed list of fibre sources There are more fibre sources listed here. 

I think the typical recommendation for water is eight glasses, two litres. If you are upping your fibre do make sure you are drinking enough water or it may lead to constipation.

Pumpkin is my fiber booster. I make a crustless pumpkin pie concoction with two egg whites in it and I get a giant boost of fiber and protein disguised as my dessert.

Here is a list of what helps me get my fiber in for the day:

Fiber One cereal, original, 1/2 cup (14 g fiber, 60 calories)
Quaker Weight Control Oatmeal, 1 packet (6 g fiber, 160 calories)
Kashi GoLean cereal, original, 1 cup (10 g fiber, 140 calories)
Extend Bars, one bar (6 g fiber, 150 calories --and sugar free!)
Gnu Bars, one bar (12 g fiber, 130-150 calories)
La Tortilla Factory Low Carb tortillas, small size , one tortilla (7 g fiber, 50 calories)
La Tortilla Factory Low Carb tortillas, large size, one tortilla (12 g fiber, 80 calories)
Healthy Choice Fudge Bars, one bar (5 g fiber, 100 calories)
Vitalicious Vitatops, sugar free variety, 1 top  (5-7 g fiber, 80-90 calories)
Western Bagel Alternative Pitas and Bagels, 1 bagel or pita (8 g fiber, 110 calories)
Mann's Broccoli Slaw, entire bag (12 g fiber, 110 calories)
Oroweat Light Whole Wheat bread, 2 slices (7 g fiber, 80 calories)

Hope I helped!