T Nation

Adding More Fiber?


#1

How do you add more fiber into your diets? I eat fruit or veggies at every meal, but even that doesn't really add up to much....like 4 cups of lettuce only has 4g. of fiber. How do you add it to before bed meals?


#2

One serving of oatmeal has 7 g of fiber I believe. Eat two servings of oatmeal in the morning with an apple and banana. Of course put some egg whites with it. This meal alone will supply you with about 16 - 20 g of fiber.


#3

I mix 4 tablespoons of wheat germ (4 grams of fiber) into 1 cup whole milk plain yogurt (3 grams of fiber) before bed. I was surprised to see fiber in my plain yogurt. Who knew.


#4

Use baby spinach instead of lettuce.


#5

Eat better lettuce.

Spinach has about 5g/serving.
Pumpkin has 4-5.
Flax meal has 4 per 2Tbs.
Green and red leaf lettuce, romaine, ...stay away from iceburg.


#6

All I can say is don't add too much psyllium husk (fibre) at once... I made this mistake(about 4 heaping teaspoons)a couple weeks ago and my guts were in utter chaos for about 2 days. Turns out more isn't better in this case!!!


#7

One large red apple has 6 grams of fiber.


#8

brocolli, dense veggies, whole wheat bread, high fiber cereals, oatmeal...

work up slowly (increase by 5 grams every other day) until you reach around 35 g per day!


#9

35g a day? I eat 50-100 grams a day.


#10

I use grounf psyllium seed. Yerba Prima is an excellent brand. 3.5 grams of fiber per heaping teaspoon. That is quite a wallop of fiber per teaspoon. There is no sugar or flavorings in their products so the taste is not the greatest but it works.


#11

Like someone said earlier milled flax seed is pretty good, and you get some Omega 3's with it to. Its pretty cheap at a lil over a buck for a decent sized box.


#12

In addition to eating my veggies, fruits, and taking Greens +, I also usually have one or two scoops of fiber-psyll. It's lemon lime flavor, not gritty like metamucil, and each scoops has 12 grams of fiber.
-Greg


#13

I get 35g alone from my all-bran breakfast cereal.


#14

My baby spinach says half a bag is 2g, that is 1 3.5C serving.


#15

I have found eating fruits and veggies with every meal gives me at least 40g of fiber everyday easily. When I see the facts that the average american gets 5 g of fiber, I sometimes have to read it 5 times over just due to the fact that if they down 4 servings of pretzels, which is common, they can take in 4 g of fiber alone.


#16

oatmeal in the protein makes you shit zeppelins


#17

as others mentioned lots of green veggies.

Also Fiber One and All Bran cereals

100% whole wheat tortillias


#18

Oat Fiber. Raw Wheat Germ. Unprocessed Wheat Bran.