Any suggestions on how to get more fiber each day?

I have a really hard time getting enough fiber each day; I tend to average around 11 g, and I'm looking for ways to eat more. I know that cereals like FiberOne are good but I'm not a big cereal eater. I have oatmeal for breakfast pretty often and I try to get some fruits and veggies every day, but I never seem to get the suggested amount. How do you guys do it?

I'm not a huge fibre eater too so I try to add some of the flavourless dissolving fibre you can get at any food or drug store to things like spaghetti sauce or even into my morning coffee. There are some calories but not so much that it's a concern and for people like me who don't eat enough fibre it's a great way to get it.

I have a hard time too...even though I have salad with vegetables almost everyday for lunch. I know I could eat more fruits too...but it is hard for me to fit all these foods in some days....so sometimes I'll take a benefiber supplement as well. Hopefully we will get more easy suggestions to boost it up. I am going to try Fiber One cereal...hope it tastes good!

Things I eat pretty much everyday that have fiber:

100 grams of baby carrots
a cup of sliced strawberries
100 grams of sliced tomatoes
a Kashi granola bar

Plus the bread I use has a lot of fiber.

I eat all these things on a daily or almost daily basis:

• 1/2 cup (uncooked) rolled oats:  4 grams
• 1 medium banana:  3 grams
• 1 LaTortilla Factory large multigrain wrap:  12 grams
• 1 ounce almonds:  3 grams
• 1/2 cup Fiber One Honey Clusters + 1/2 cup Kashi GoLean Crunch:  10.5 grams
• 1 medium apple:  3 grams

Total:  35.5 grams

This does not include several servings of additional various veggies (often including beans) plus maybe another fruit each day, which all add more fiber, as much as another 10 grams' worth or more, a day. 

I use either La Tortilla wraps or Mission carb balance tortillas almost every day. I also check labels for higher fiber bread, etc.

All-Bran now has some pretty tasty snack crackers now too - 18 wheat thin size crackers are only 120 calories and 5g fiber.

pears - yummy and lots of fiber.

 

my favorite high fiber breakfast is a ww tortilla with 1/2 T natural Peanut Butter and rolled around a small banana - it's about 11 grams of fiber - and easy to eat on the go. 

I had the same problem and made myself a list of food I eat often and the grams of fiber.

• 3.5   apple if eaten with skin
• 6      pear
• 5.2   1/2 C baked beans (I've been eating Bush's canned)
• 7.3   1/2 C kidney beans (I make chili and add lots)
• 6.3    1 C wheat spaghetti (I'm not fond of wheat  pasta)
• 15     1 C lentils (I make a quick soup)
• 8       1 C frozen blackberries.
• 5       1/ 2 C refried beans

I googled "foods fiber" and saved the list on my computer.

I almost get too much fiber in a day because of all the beans, fruits and veggies I eat. I get anywhere from 50-65g a day.

Eat fruits and veggies like broccoli, carrots, apples, and pears for snacks. Adding a serving of vegetables to lunch and dinner would definately make an impact!

For breakfast, try either oatmeal, a high-fiber cereal, high-fiber or whole wheat bread, or breakfast wraps made with high-fiber/ whole wheat tortillas.

For dinner, switch from regular pastas to whole wheat. Bean centered dishes such as burritoes and chili with beans are full of fiber and filling.

Or, post some of your favorite snacks, foods, or dishes, and we can give suggestions on how to add more fiber! :)

These are great suggestions, guys, thanks! I will definitely try that dissolving powder. I also didn't realize that beans were so good; I love black beans so I'll definitely work that into my food rotation more often. I love making enchiladas so that works perfectly.

Thanks again!

i snack on roasted edamame (aka roasted soybeans) sometimes - these have a TON of fiber.  They have the same texture as nuts, and have a soy-ish nutty taste (and are pretty good) :)  Seapoint Farms is the brand I buy.

This probably won't register on your food log, but what works for me is a soluble fiber supplement. I was already eating good fiber-rich foods like oatmeal and All-Bran cereals, carrots and apples, whole wheat pastas and nuts, etc. but things just weren't adding up.

So I'm going the route of taking about five Metamucil capsules each morning with lots of water,. At night if things still feel stalled, I wil puree 4 prunes with an applesauce cup, equal cup of water, a little cinnamon, and a Tbsp of oat bran. Then, you down it any way you can.

Good luck.

i mix a tablespoon of wheatbran into my yogurt. it looks a bit vile but it tastes good, with a bit of a nutty flaver and it definately works

The quickest way I have found to get fiber in my diet is Fiber One cereal (1 cup has 28 grams of fiber).  I also add ground flaxseed to cereal and/or yogurt.  I do not have a problem with ever getting too much or too little fiber at one time (I am not eating it for the digestive reasons some use it for...it doesn't seem to matter one way or the other).  I just eat fiber because it fills me up and is good for me.

I eat tons of veggies...so here are a couple tips for you!

Starting BRIGHT AND EARLY you can have: -An Omlette filled with veggies -High Fiber Cereal with chopped/sliced berries on top -A fruit smoothie (made by you of course...with ground flax seed in it) -Oatmeal with fruit -Whole grain toast -Whole grain waffles or pancakes

Lunch: -Any sort of bean soup with whole grain bread -WHole grain bread sandwich with all the veggie fixings! -A huge salad with tons of different veggies & some lean meat -Beans and Wild rice -Side dishes of veggies :)

Dinner: -A Large salad(like lunch) -Spaghetti Sqaush treated like "pasta" -Whole grain pastas -Sweet Potatoes & Yams -Side dishes of veggies -Beans & Rice -Stir Fried Veggies

Snacks: -Fruit of all kinds -Whole grain granola -Flaxseeds & Hempseeds -Nuts -Veggie Crudite -Hummus & whole grain crackers

*You can also buy some non-flavored fiber supplements and put them on your food.

*When I say whole grain pasta, bread, cracker, etc, I MEAN more than 2-3 grams of FIBER per SERVING!!!

One word...Benefiber...love it!  Tasteless, dissolves easy and no gross grittyness (sp?). 

I always get enough fiber just from my large salads -- spinach is great.  I eat whole grain bread for lunch.  The tortilla's are good too.  Just be sure to get in your veggies and you should be fine.  Fibre One makes a food bar that hubby says is good. 

Popcorn is great too.

If you have baked potato be sure to eat the skin too.  There are lots of fruit and veggies that if you eat the skin you get the fiber. 

I LOVE Fiber One cereal. Instead of the .5c recommended serving, I have one cup each morning.
I top it with strawberries, blueberries and some banana slices and use soy milk.
It's actually very tasty and very filling.
That is more than my daily recommendation of fiber AND it keeps me full for hours.

You can also use it in compliment to yogurt, cottage cheese, mixed with a different cereal....on oatmeal....

(if eating it as a meal itself does not appeal to you :)

Add fiber sure in with whatever your cooking. Or even a serving in one of your liquid choices.

add wheat bran to your oatmeal. a tablespoon will give you 2 grams. a half cup of oatmeal (uncooked) will give you 3 grams of fiber. it gives you 5 gms-about 20 % daily fiber.