How do you get enough fiber?

[Anonymous]

I’ve been tracking my food recently and I’m surprised at how little fiber I get. I eat a lot of vegetables and whole grains, but I’m still only getting about 12 grams of fiber a day. The recommended fiber intake for women is 30 grams a day. How do you fit all of that in?

[Anonymous]

Oatmeal

[Anonymous]

Currently eating my daily breakfast

8 oz cottage cheese
4 oz blueberries
1/2 cup All Bran fiber buds

20g fiber
36g protein

I start with this every day and it sets me up to meet my fiber and protein goals for the rest of the day with no problem.

[Anonymous]

I use Chia seeds, beans, psyllium husk to up my fiber. Always remember to go slow when increasing fiber and the more variety the better.

[Anonymous]

I recently discussed this with a dietitian. High fiber meals and snacks with fiber. I eat a lot of berries. And I actually do eat prunes. Avocado.

[Anonymous]

Edamame, beans, berries, spinach

[Anonymous]

Fiber gummies are the only way I can keep up and still keep my cals and carbs lower.

Also Metamucil and Miralax. Both come in little portable packets too.

[Anonymous]

Bowl of raisin bran

[Anonymous]

Giant salad (in a mixing) for dinner in summer, or some big veggie stew in the winter.

Snack on fruit through the day.

[Anonymous]

Eat high fiber cereal (bran flakes, Go Lean), eat beans, plus fruits and vegetables.

[Anonymous]

Breakfast
ostco frozen berries: 1 cup
Add some water and blend
Add 2 tbl chia.
11g fiber smoothie

Psyllium husk drink 6g fiber

Lunch
Apple: 5g fiber
Half a cup of black beans or natto: 5g

Dinner
Sweet potato: 5g

Dessert
Fruit plate: 5g

[Anonymous]

Anonymous wrote:Giant salad (in a mixing) for dinner in summer, or some big veggie stew in the winter.

Snack on fruit through the day.

Salad often does not have a lot of fiber. Stews entirely depend on what you put in. Celery, potatoes, carrots, etc don't have a whole lot of fiber. This is why Americans don't get enough fiber. They completely overestimate the fiber content of many foods. You have to go out of your way to consume very specific foods to get enough fiber.

[Anonymous]

My daily oatmeal gives me 27 g, but I also add lots of seeds, nuts, blueberries, banana, etc. I also eat sweet potato and avocado everyday, and I try to eat at least 30 different plants per week.

[Anonymous]

Benefiber in my coffee. Salad for lunch or dinner. Mostly vegetables (half the plate) for whichever meal isn't a salad. Fruit for any snacks (grapes/apples/whatever's in season). It's still not always a given that I'll hit 30, but 25 is pretty achievable.

[Anonymous]

Kellogg All Bran with BRAN BUDS.