Need more fiber!

My fiber intake stays around 19grams per day. (some times less) I know I need like 30. How do I get there? I eat fresh dark green veggies, ( I eat lost of other veggies too, mostly fresh) I only eat 100% whole wheat bread, Lots of fresh fruit. What else do I need to be eating? Thanks for the help! 

A really great and EASY way to get a lot more fiber into your diet is to eat Fiber One cereal. I'm seriously like addicted to it; it tastes really good and it's especially good with a light n fit nonfat yogurt. Per 1/2 cup serving, Fiber One offers up 14 grams of fiber. If you ate a whole cup, there's 28 grams right there! But I must warn you...I've been eating 1 1/2 cups of Fiber One every day for the past couple of weeks, and I am RUNNING to the bathroom with the WORST bowel issues...Don't eat as much of it as I did, take it from me. 1/2 cup is ENOUGH. Even 1/4 cup will give you 7 grams.

My doctor wants me to drastically up my fiber intake. She recommended I eat shredded wheat for breakfast. She also said to take a fiber supplement when I am low on fiber for the day. 

I know you can buy bran that you can sprinkle on regular cereal, yogurt, etc.

I might have IBS though and we are trying to figure out what helps and hurts.

Shredded wheat is great, but it's only 5.6 grams of fiber per serving (which is around 150 calories), whereas Fiber One has almost 30 grams of fiber for the same amount of cereal. I mean, just to let you know, because I just found out about Fiber One and it is so easy to get more fiber with it.

Several months back, I broke down and started adding a scoop of Metamucil to each of my protein shakes throughout the day.

Quick fix to boost the fiber intake, without worrying about too many extra calories.

i add 2/3 cup of All-Bran Buds to my cereal each morning. I use Vanilla Soy Milk so it tastes pretty good. :) I get 32g of fiber out of that.

I use SlimStyles with PGX, it is a soluable fiber supplement that also suppresses the appetite. It has 9 calories a serving and 5 grams of fiber per.....I also have Chron's disease and this helps keep my attacks down. Not only does it give me the fiber I am missing, it keeps the blood sugars at normal levels and constant through the day. I did a lot of research on the product and asked my Dr. about it before I started. 2 Dr.s in Canada forumlated it for Diabetes patients...look into it......good luck

Thank you everyone! I have lots of things to to try. You guys are great!

Also try eating rolled oats.  I love just a 1/2 cup dried with maybe a little splenda  or you can mix in protein powder as well.  Lentils are also a good way of getting fiber up!!

Shakti - Thanks for the tip. I may have to try the FiberOne.

I took these Benefiber orange creme chewables today. They aren't bad, but they leave a weird feeling in my mouth. Kind of like that weird greasy feeling Cap'n Crunch leaves on the roof of your mouth. 

Plus they have 35 calories for 3 tablets (a 'serving'). I'd rather use my calories one something delicious rather than orange chalk.  hey are sweet though and I think it wouldn't be such a bad habit to pop a couple of these instead of a couple of Starburst or something. ;) Candy with an aftertaste. Hmmm.

Nature's Own has a double fiber wheat bread that has 5g of fiber per slice. Plus, it's only 40 cals per slice. That could add a little to your total.

Shakti- Ok I got some Fiber one! I'm going to try it tomorrow. Thanks

I also got some lentils and I am looking for Nature's own double fiber bread. I can't find if at the store I go to. Thanks everyone for all your help!
                                           Amy :)

Great but whatever you do, DON'T eat as much of it as I've been! My stomach is soooo torn up! I looked back at my food log, and realized that I get about 30 grams a day WITHOUT the Fiber One, so with it I've been getting about 55 grams a day!!! The worst part is, my body saved up it's reaction for the past week! Ugh! I'm like downing blocks of cheese trying to constipate myself!

But it is a great source of fiber. Good luck!~

if you are going to be picky about what fruits you are eating, may i suggest pears... they are higher in calories than other fruits, but a large pear has (i think), about 6 g of fibre. i also buy frozen raspberries and they have 9 g of fibre per serving (frozen or thawed...they are good both ways).

like the others said, make sure you don't over do the fibre too fast..otherwise your body will make you think you have the plague or something!

:D

Fiber One looks just about like Kellog's All Bran. I eat that with yogurt and fruit for breakfast sometimes. You can also make very nice muffins with these cereals too.  Muffins are nice if you are running late you can eat them on the road.  I think it's probably good to spread your fiber out through the day. Integrating veggies and/or fruits, wholegrain cereals in to your entire diet will give you a good balance of fiber.

be sure to ramp up slowly, your bod cant handle a sudden fiber increase - all that fiber will bottleneck in your digestive system. ironic.

Another great way to up your fiber, is to introduce beans to your diet.  They are loaded with it. Just make sure to add them slowly, as they do have certain well know effects that others around you may not appreciate.

Oatmeal, rolled barley or other whole grain cereals are also great. I also eat only 100% whole grain bread, but keep in mind some whole grain breads are higher in fiber than others.

If you really want to go all out, sprouted grain breads, hemp breads and flax products can also up your fiber, depite is illustrious repuation, hemp is really quite nutritious. (and legal).

watergirl's not kidding - i ate something like 15 more grams one day than i normally do. the next day i was *thisclose* to going to the emergency room because of the excruciating pain in my abdomen. i have been building up my fiber intake gradually and it's a bit better that way.

i'm still standing by the benefiber tablets when you come out low for the day.

Well I ate my fiber one today. I had to get the honey cluster kind because I have too much of a sweet tooth for the plain one. There is 14grams for one cup. The rest the day I ate like I all ways do. My fiber intake was 34 grams for the day. That is up by about 15 grams. It didn't up set my stomach too much but I'm on a binding med. any way from when I had my galbladder out. (two years ago) If I don't take it anything I eat upsets my stomach. So maybe thats why it didn't make me sick. Thank you everyone for all your help.

I think I might get some benefiber to be on stanby for the low day :)
                                              Amy

Here's a quick list previously provided by ix
I agree with her.  My favorite are raspberries and blackberries.  8g per cup of berries!  where do you think all those seeds go anyways?  =P   and besides, there are many foods on this list that are yummier than benefiber or any of those other fiber supplements!

Asparagus
Beans (string, green)
Broccoli
Brussels sprouts
Cabbage (red, white)
Carrots
Cauliflower
Corn, canned
Kale leaves
Parsnip
Peas
Beets
Potatoes
Spinach
Squash, summer
Sweet potatoes
Turnips
Zucchini
Bean sprouts   
Celery 
Cucumber
Lettuce, all varieties
Mushrooms
Onions
Red and green peppers  
Tomato
Apples
Apricot
Apricot, dried
bananas   
Blueberries
Cantaloupe
Cherries
Grapefruit
Grapes
Oranges   
Peaches
Pears
Pineapples
Plums
Lemon
Prunes
Raisins
Raspberries
Strawberries
Watermelon
Kidney beans
Lentils
Lima beans
Adzuki beans
Black beans
Navy beans
Almonds
Psyllium Husks

Source:

http://www.slrhc.org/healthinfo/dietaryfiber/ fibercontentcha rt.html

http://www.gicare.com/pated/edtgs01.htm

http://www.fatfreekitchen.com/fiberlist.html

Thank you so much for the list! It's great. I eat most of the food on the list. (almost all of them) Maybe I'm just not eating enough of it.
                                        Thanks!  Amy