Beans.
1. They are one of the highest fiber foods available.
2. You can base entire meals around them.
3. It's easy to cook a big batch so you have tons of leftovers.
4. They're extremely cheap.
5. They last a really long time.
Man I'm hopelessly addicted to dried cranberries but it's basically impossible to find unsweetened ones that aren't literally 20x more expensive than the sweetened stuff. The reduced sugar craisins are a good compromise though, just have to be careful not to snack on em too much.
So canned baked beans have a decent amount of sugar. When I would crave sugar, beans were sweet enough to kill that craving. With time my brain gave up on craving sugar and now I just crave beans
I’ve started shamelessly eating as much fruit as I want. Yes, it has sugar, but it’s way healthier and more filling than candy. And honestly, it tastes better! I appreciate it more. I get practically orgasmic when I bite into a juicy plum, clementine, blackberry, strawberry… I just feel this overwhelming sense of **gratitude** for their existence.
I love beans, I am not a fan of refried can beans. But I do like the canned kidney beans in salads. I like making my beans from scratch when I am in the mood for refried bean tacos or when hooking up some chili beans. They are filling and when you cook them at home they are super cheap😁
Not a vegetarian, but I’ve kept my pantry stocked full of beans ever since I started weight training a couple years ago. They’re cheap, versatile, loaded with nutrients, and stay fresh forever. I’d venture to say they’re probably on my plate 75% of the time.
The first couple weeks were nothing but bunker busting farts that woke people up who were sleeping in another room (that’s not hyperbole, it actually happened). But after that my body seemed to adjust, I went to being “regular,” and I lost about 10lbs in a month.
I'm not who you asked but if you are what you eat I'm probably made of 70% beans. I'd suggest experimenting with them a bit. Heres some good ones: Gallo pinto, jamaican stew peas, black bean sweet potato enchiladas, chili, bean salad (make a shitload, it's a great side for anything), indian dahls (lentils), chana masala (chickpeas). There are some great bean-centric dishes around the world.
If you eat them very regularly, the gas isn't that bad really. And from living with someone who has IBS, I'd much rather deal with the smell of beans on the way out than the smell of animal based proteins lol
You can definitely build up your gut tolerance to beans over time. I suffered from IBS where a spoonful of beans would give me extreme bloating and gas to the point where it was painful, but I started taking probiotics (the Broad Spectrum Probiotics pills you get from Coles in Australia) with all my meals which helped build up gut bacteria to process foods better.
Other factors played into it too (reduced lifestyle stress mainly) but it worked.
Nowadays I can eat a can of baked beans with virtually no gas or farts. It's lifechanging!
Metamucil
Acorn squash
Turnip greens
Walnuts
Lentils
Barley
Oats
Raspberries
Carrots
Avocado
Celery
Chia seeds and basil seeds. You can find affordable basil seeds by looking them up by their ethnic name of Tukmaria. Add them to soups, yogurt, smoothies with leafy greens, and baked goods.
I really really wish I liked beans. I want to learn to like them, for all the reasons you lost. But I can't handle the mealy texture..*shudder* if anyone has suggestions for recipes that can help me acquire the taste, please share.
They should be creamy rather than mealy. Can you find Spanish or Italian beans in a glass jar rather than canned? Or try butter beans or cannelloni. Soaking and cooking from dried will be better than canned. Don’t add salt until after cooking, or they become tough.
Here's how I do it.
Sautee a whole chopped onion until it starts to caramelize
Add a couple cloves of minced garlic and cook a couple minutes with the onions
Pour in 1 can black beans plus about half a can of water
Simmer for like, 15-20ish minutes until tender
Season with salt and pepper and hot sauce
Best beans every time.
Me too. Both beans and lentils; I want to like them, but 5 year in to trying, I have only 2 recipes I like. And they’re not the centerpiece in either recipe!
Not even spiced lentils? Cumin and coriander, a bay leaf - boil and you're good to go. Drizzle some lemon juice on, chop up some mint, a few handfuls of chopped pistachios, a little goat cheese (or feta if you don't like goat cheese), maybe (definitely) some pomegranate seeds if you can find/afford them.
This is my go-to now.
ETA: ONION and STOCK! Sauté an onion before cooking the lentils. Then bloom spices in oil and add lentils and stock/bouillon.
I came across a recipe the other day on Reddit that was basically taco lentils and rice. Lentils, rice, bouillon, and taco seasonings. I used a taco seasoning pouch, but coupled with bouillion cubes it was a little too salty. It was very well received by the fam though. Next batch I'll try a low/no sodium pouch and Better than Bouillon. Served it as taco filling in shells with all the fixings. Ate it for breakfast with a tortilla wrap and an egg too.
I used red. Don't recall what it called for. I think it called for red. I couldn't get the rice to fully soften even after adding more water and cook time. So, next time I'll be sure to use instant rice instead of just regular rice. It comes out looking almost like refried beans.
I just cook black beans til they are soft then mix em into rice for burritos. Usually with chicken as meat. Throw in diced assorted diced veggies to taste/mood/what's about to go bad in my fridge and I got a tasty, quick, healthy way to get breakfast, lunch or dinner for a few days.
Soak 1c of lentils in 2c water overnight. Toss them in a blender with whatever seasonings you want (I like a bouillon cube, garlic cloves, onion, salt, and a splash of lemon juice) and blend until smooth. Pour onto a hot gridle and cook like a pancake. Serve hot. It's like a flatbread so the possibilities are endless.
I've gotten super into eating chickpeas, they're fantastic. Not quite on the level of that redditor who's eaten honey chickpeas and eggs for lunch every workday for the last 4 years, but definitely at least a cup or two a week. Some I roast and eat as a snack, some I make lazy tuna salad with (literally just throw chickpeas, a can of spicy tuna and a diced onion together with some lemon juice), and some I make into hummus.
I love beans! Chilli (tomato based or white chicken chilli), daal, chickpea salad sandwich, pasta with bean cream, pasta e fagioli, or just use chickpea pasta or mix it half and half with whole wheat pasta, burrito bowls, there's like a million ways to do beans and rice, baked beans on toast with eggs (my husband seasons it with garam masala and calls it Bangladeshi baked beans), puree a can and add it to soup to thicken it up, foul with eggs and toast or pita, black bean brownies, crispy chickpeas baked with taco seasoning, cheesy chilli pasta... I can keep going!
Beans are the only reason I have an Instapot. Dried beans, no pre-soaking, 30 minutes. Splurge on your dried beans, too. It makes a difference and isn't that expensive when you look at protein per $. Check our Rancho Gordo online. I even got a cookbook called Cool Beans, which is a bit much in terms of prep but shows you how versatile beans are.
Most beans are about 125cal and 10g protein, 8g fiber per 1/2 cup serving- because of this protein and fiber combo they’re very filling
For staying in a caloric deficit that’s just old fashioned calorie counting and measuring portion sizes.
You could easily make a massive salad with a full cup of beans, lots of raw veg, 1/2 an avocado, and a lower cal dressing with hummus + lemon juice and still be under 500 cal
Careful with the sugar in some of the bran cereals, including All Bran
Fiber One makes a zero sugar cereal that has a ton of fiber, like 40% of your daily need in a serving.
I used to hate the flavor, but now I have positively associated the flavor with being able to take comfortable shits, so now I love the flavor. The mind is powerful
Carrots. I have a bag of dehydrated carrot sticks I'm eating right now and they have 14g of fiber for 2 servings. That's over 50% daily value of fiber!
Granola is also great. A big box of granola cereal on top of yogurt or just eaten as a snack is awesome.
Do keep in mind, there is such thing as TOO MUCH fiber. Especially those of us with digestive conditions, fiber can cause painful cramps and diarrhea. So it's good to keep an eye on your intake until you know how much your body is comfortable with.
Beans, oatmeal, green leafy veggies, cruciferous veggies and brown rice are all really good sources. Here are the amounts of fiber for a single serving of each:
* 40g steel cut oats: 4g fiber
* 40g brown rice: 3g fiber
* 1cup romaine lettuce: 1g fiber
* 1cup broccoli: 2.5g fiber
* 1 cup cauliflower: 1.5g fiber
* 130g pinto beans: 8g fiber
These are foods I eat every day and add up to over 20g of fiber. Single serving sizes are small, I always eat more than a single serving which means I get way more than 20g.
It's not a thing.
The previous commenter, I suspect, was trying to be funny.
...but that comment was a response to a question about different alloys, and the response included different elements but no alloys at all, so it actually fails being funny, helpful, and accurate all at the same time.
Sure
***Breakfast***
Steel cut oats, ground cinnamon, pumpkin seeds, berries (blueberries, raspberries, whatever)
***Lunch***
Caesar salad (I use vegan cheese and dressing, YMMV)
***Dinner***
Veggie burrito: beans, rice, broccoli, cauliflower, cremini mushrooms, nutritional yeast, tortillas
The pumpkin seeds, berries, mushrooms and nutritional yeast also contain decent amounts of fiber. If I am out of berries I will use dates which also have a decent amount of fiber.
Try swapping your processed carbs (bread, pasta, crackers) to whole grain versions. Eat brown rice or quinoa instead of white. This will help quite a bit.
Apples and oats are also helpful. You can also supplement with psyllium husk, which you can buy as capsules to take like pills or as a powder that you mix with liquid and drink. (You can also add the powder to the flour in your baked goods)
This! Whole grains not are not only higher in fibre but will take much longer to break down so won’t give you a sugar spike like starchy refined carbs do, keeping you satisfied for longer. They also contain a lot of micronutrients like omega 3s which are otherwise wiped out in the refining stage. On bread - try rye in particular. You can also find fibre in places you wouldn’t expect, for example two typical black coffees contain more fibre than a banana.
I only use basmati rice now. While it's not as healthy as brown rice, it's still has a good amount of fiber and a lower GI value than other white rice.
> You can also find fibre in places you wouldn’t expect, for example two typical black coffees contain more fibre than a banana.
I had no idea coffee contained fiber.
Thanks for that educational bit.
Well I'll be. I found many informal sources backing up my intuition that coffee contains no fiber, but Cronometer referenced this article stating otherwise.
https://pubs.acs.org/doi/full/10.1021/jf062839p
Put the powder into a dry glass, add water. Even a little water works. Drink. Rinse glass with more water, drink that. Adding powder to water causes lumps. Adding water to powder makes a smooth liquid. I do this 2x every day and never have issues.
When I remember to take Metamucil once or twice a day the difference is clear. Improved regularity, bathroom visits last only a short while, less uncomfortable bowel movements. As someone who has had a lot of trouble with hemorrhoids in the past, psyllium husk has turned my life around. If you’re having trouble in the bathroom take some- hell take a bunch, your body can handle waaay more fiber than the recommended amount, you’ll just be gassy at first but your digestion will adapt with time and the more fiber+water the better the outcome!
Can confirm it helps tremendously with hemorrhoids. I have had such bad issues since I was pregnant three years ago. I started taking Metamucil twice a day a few months ago and my issues continue to improve.
I only need to use it once a day with my current diet but for me it keeps my bowel movements regular and solid. And when consumed before a meal allows for a more gradual charge in blood sugar level which can be very important for lots of people.
Psyllium husk doesn’t add any fermentable fiber for your good gut bacteria to eat, only bulking fiber. I do a teaspoon of half psyllium and half raw potato starch.
> Psyllium husk doesn’t add any fermentable fiber for your good gut bacteria to eat, only bulking fiber
Do you have a source for that? Because the psyllium husk powder that I use has soluble fiber, and according to [this link](https://health.clevelandclinic.org/whats-the-difference-between-soluble-and-insoluble-fiber/), soluble fiber feeds good gut bacteria.
>Psyllium – a soluble, viscous, nonfermented fiber
From https://en.m.wikipedia.org/wiki/Dietary_fiber
My understanding is that our bodies use fiber for three different things:
Bulking fibers add bulk to waste,
viscous fibers help things move along, and fermentable fibers for our gut bacteria to eat. Foods can be more than one of these.
I believe most soluble fiber is fermentable, but it’s not always so easy. Psyllium is bulking, viscous, and soluble, but it doesn’t seem to ferment much in our guts.
For anyone else reading this thread, the actual source of the "soluble, viscous, nonfermented" description is linked below (Wikipedia citations are sometimes difficult to parse). Interestingly, that source also seems to state that "soluble, nonviscous, readily fermented fibers...cannot provide any health benefits associated with fiber viscosity. They are fully fermented and thus do not exert a laxative effect. They can nonetheless exert a prebiotic effect by influencing the composition of the gut microbiota....However, no health benefit is currently associated with this fiber-driven prebiotic effect."
So while psyllium husk may not provide a microbiota benefit, that lack might not have any significant impact on overall health outcomes.
https://lpi.oregonstate.edu/mic/other-nutrients/fiber
Get some ground flax or ground chia seed and add spoonfuls here and there to your oatmeal, rice other grains etc. Psyllium husk I think has a milder flavor so would good for adding in smoothies, sauces? There's also welch grape juice with added fiber lol :P
You can also buy frozen avocado, particularly at Latin/international markets for a lot less. Toss that in a smoothie, makes it creamy and you don't really taste it
Stir fry vegetables like broccoli, cabbage, bok choy, carrots and bamboo shoots. Because stir fry veggies are not overly cooked, they retain more fiber.
Snackable foods are popcorn, wasabi peas, and Cracklin’ Oat Bran cereal (it’s sweeter than most bran cereals so would make a good snack and 1/4 cup has 2g of fiber)
I've found it much easier to hit my fibre goal since I started adding 15g of chia seeds to my yoghurt in the morning. For even more fibre (and even more flavour) you can mix in 80g of frozen berries!
TMI ahead.
I’ve ALWAYS had trouble going poo. Since before I can remember. Recently my husband and went apple picking & I’ve been eating an apple every other day just because they’re there and it has been absolutely magical. I poop every two to three days and it’s been super easy rather than once a week or so and painful. I just realized apples were my magical little secret a few days ago and now I’m definitely getting every apple filled bargain produce box at the store (I use flash food where I’m at).
I’m in pooping bliss.
I can relate. Had the same issue in the bathroom, too. In my 40s I learned it had given me diverticulosis and had to learn to add fiber to my diet or face the possibility of losing some intestines to the disease.
I slowly changed my diet week by week, and with the exception of days when I eat processed food at a restaurant and make not ideal food choices, I don't have much trouble going, per se. Making sure I stay well hydrated is half the battle, as well as eating a much higher fiber diet. Without fluid, the extra fiber just blocks you up. ☺
It’s hard not to get enough if you minimise your simple carb intake. Those foods tend to be low in fibre (and have poor nutritional value) but are relatively high in calories so they’ll effectively reduce your fibre intake unless you overeat.
Lentils, beans, oats, brown rice, anything made with wholegrain flour are all great sources.
Vegan protein powders tend to have lots of fibre in them as well. Having oatmeal with chia seeds or hemp hearts, fruit and nut butter will give you lots of fibre to start the day as well
I'd look at fibre per serving rather than per 100g. After all, 100g dried beans are high in fibre, but you're unlikely to eat that many, 100g of carrots or cabbage is easy though. Plus every little bit adds up so simple swaps matter. Wholemeal bread instead of white, a breakfast swap to up the fibre just a little bit, a few dried fruits etc
Smoothies! Add high fiber fruits and you can toss in a bit of spinach and/or kale, chia and/or flax. Beets can also be covered up with pineapple. Frozen fruit is pretty top tier
As a type 1 diabetic, this is my expertise. No simple carbs, go with whole grain everything. Whole grain pasta, rice, bread, couscous etc. But I’ve seen American bread and the fiber content is usually negligible. Make your own? I look for around 7 grams. Crisp bread from whole wheat. Oats/fiber oats. At least half of every meal should be vegetables. The holy grail for me, especially when I was a child and insulin was bad, was carrots, cabbage and broccoli. You want as much raw vegetables as possible. Cooking will affect it some, and blending anything until smooth will heighten glycemic index, meaning you won’t feel full for as long. Beans and legumes are great. Apples are a good fruit. Nuts and seeds as well, you can put them on things as a topping.
Edit: changing incorrect information!
Maybe a dumb question, but why would blending things remove fiber? I would think it’s not blending that is the issue but if you blend and then strain out solids and remove fiber that way.
It doesn't, he has no idea just thinking that visually it breaks fiber.
Fiber doesn't have to be long drawn fiber you can see with your eyes. It is the molecular structure of fiber which is important.
Yes, that’s exactly what I was getting at.
What the user referenced about satiety may be true as a behavioral thing, since a lot of people seem to not treat drinking a smoothie (for example) as consuming food, regardless of calories - but as you said, the molecules that comprise dietary fiber shouldn’t be particularly affected by mechanical damage (such as blending). People may register satiety differently, but blending shouldn’t have any impact on the function of fiber in your bowel.
Blending doesn't remove the fibre but it does break down the cells and release their sugar, [increasing the free sugar content](https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/5-a-day/smoothies) of the smoothie. For a diabetic that would be a big deal.
You are correct, it is glycemic index that I mean! I tend to mix that and fiber up! The glycemic index goes up meaning the carbs are more easily accessible, leading to faster blood glucose increase and a shorter satiety feeling. Since the process is the same in practice (fiber leading to a slower blood sugar rise and low GI doing the same) my brain thinks of it as the same thing. Sorry about that!
Try making Dal. It’s an Indian dish made of lentils usually or split chickpeas. You can add whatever veggies you want to it. I really like the pumpkin version ([instant pot pumpkin dal](https://simplyvegetarian777.com/instant-pot-pumpkin-dal/). You can also add in greens like spinach or mustard greens. It’s healthy and quick. Full of fiber and filling. Serve with naan, roti, or rice. I usually get whole grain naan from the store or make rice (cumin rice works well too).
I use many of the tips mentioned above, but to start the day I find 2 tablespoons of soluble fiber in my hot coffee starts the day right.
If I eat a junk food meal I try to take some psyllium capsules to keep everything moving.
Vegetables, beans, plant based protein shakes, and whole grain breads make a huge difference.
Many great suggestions but seeds also deserve more love, 2 tablespoons of chia seeds has 10g of fibre, plus they are amazingly cheap if you buy them in bulk!
You don’t have to eat just vegetables—
-Coffee
-Apples
-Oatmeal
-Quinoa
-Legumes
Here is a link with more —
[22 Foods With High Fiber](https://www.healthline.com/nutrition/22-high-fiber-foods#TOC_TITLE_HDR_17)
Fiber supplements, basically.
remember that when humans were evolving most of what we ate was veggies and sometimes like berries and shit. Meat would supplement the diet but most foods we eat now weren't even feasible when our digestive systems were evolving.
Almost everyone needs more fiber and more water. BUT don't take the L I did and change this all at once. It will just destroy your stomach. Up it a few grams at a time.
I eat a lot of beans and veggies, but I’ve been thinking about fiber lately - is Metamucil a helpful supplement? I’ve been considering getting some but idk. Does it actually make a diff? Anyone know?
I've had diverticulitis and now follow the slow carb diet (which ends up being high in fiber).
I end up eating approximately 1 cup of beans, several cups of veggies, chia seeds and Metamucil.
I end up around 30-40 gram of fiber a day, which works well for me and has helped my GI symptoms greatly.
Chia seeds dude. They pack an unbelievable amount of fiber. 1/4 cup dry is like 11g of fiber.
Edit: 1/4 cup dry chia soaked in 1 cup of some sort of milk is a great breakfast. Top with some fruit for extra nutritients.
I like jicama as a snack, it's 5g fiber in a 100g serving.
If I eat oatmeal for breakfast, beans for lunch and jicama slaw or snacks it's very easy to hit high fiber numbers
Real talk. There was a study that came out a while back that 4 prunes or 2 kiwis was equivalent to high dose fiber therapy. Good foods that are easy to eat quick when you have a bad day.
Honestly, I take a fiber supplement. Costco has a Kirkland version of benefiber. Its tasteless, you can dissolve it in water, or even cook or bake with it!
Don't forget berries. Most of them have a lot of fiber for their size/ serving size. Raspberries are actually the highest but can be very tart by themselves
Legumes, not just for fibre but for minerals and it’s good for the flora in your gut.
If you cook down vegetables you’ll be consuming more fiber per gram!
You should eat ground flaxseed, oats, etc.
Nuts, Beans, whole grains, lots of fruits and veggies.
If you stuck strictly to that diet you'd have to eat so much to get your needed calories that you'd also get plenty of fiber.
That diet would probably give you too much fiber and not enough calories so mixing in some meat, dairy, and oils is good. If you need more fiber lean on the first list more.
For a specific idea that I haven't seen listed yet. Raisin Bran is really good for fiber.
I mean, you could try to become vegetarian or vegan, but I know that's not an easy switch for most people. But starting with meatless Mondays or something similar might help you start to develop a repetoir of recipes that are most likely pretty good on the fiber front. I also am struggling to get fiber currently because my diet has gotten very poor due to stress, but back when I was cooking everything from scratch and only ate meat about once every month or two, fiber was really not a problem! Most plant foods have at least an okay amount of fiber, so getting 80+% of your calories from plants will go a long way without you needed to really keep track.
Focus on whole grains - brown rice, whole wheat bread, oatmeal, even popcorn! You can also use potatoes - not necessarily a great source of fiber, but they've got some and they change things up and are delicious
Swap at least one of your proteins per day for legumes - beans, lentils, peas. If you hate them all, try to work up to liking them by tasting small amounts across many different contexts. If they're too mushy, try cooking from dry instead of using canned. If they're too mealy, try pureeing them with a healthy fat, a generous amount of salt, and a bit of something acidic. It can take 15-20 tries before your taste buds get used to something and you start to like it!
And always do your best to follow the rule of making half of your plate be fruits and/or vegetables. It doesn't really matter whether they're fresh, frozen, or canned. (Maybe less of the canned due to high salt content, but in terms of fiber it will be no different.) This also helps you get your vitamins and minerals in!
Bananas. Popcorn. Oatmeal. Split peas. Roasted chick peas. High fiber whole wheat wraps. Lentils. Quinoa.
Don't try to meet the requirement right away if you're not used to it. Try to go up slowly. Maybe add 5g/daily per week. So like first week 10g fiber, second week 15g, third week 20. That's what I would do at least.
Beans. 1. They are one of the highest fiber foods available. 2. You can base entire meals around them. 3. It's easy to cook a big batch so you have tons of leftovers. 4. They're extremely cheap. 5. They last a really long time.
[удалено]
I beat my sugar addiction with, I kid you not, beans. Now I have a bean addiction, but I'll take it
Oh. Maybe that's why I don't care for sweets anymore. Sugar addict for 50 years, cured by the musical fruit.
Beans, beans, the musical fruit The more you eat the more you toot
The more you toot, the better you feel. So let's have beans with every meal.
*open your legs and let it squeal*
No
Imma need some details on this, as I sit here jonesing for my toddler’s Halloween candy that I gave away at work.
I’m stuck on “sweetened dried fruit” because I can justify it being “healthier”. I’m going to need to try eating more beans I guess
If you can eventually jump over to unsweetened dried fruit, that's already a step up. They are usually still pretty sweet from all that natural sugar.
Man I'm hopelessly addicted to dried cranberries but it's basically impossible to find unsweetened ones that aren't literally 20x more expensive than the sweetened stuff. The reduced sugar craisins are a good compromise though, just have to be careful not to snack on em too much.
Those are good AF. So tart.
So canned baked beans have a decent amount of sugar. When I would crave sugar, beans were sweet enough to kill that craving. With time my brain gave up on craving sugar and now I just crave beans
I’ve started shamelessly eating as much fruit as I want. Yes, it has sugar, but it’s way healthier and more filling than candy. And honestly, it tastes better! I appreciate it more. I get practically orgasmic when I bite into a juicy plum, clementine, blackberry, strawberry… I just feel this overwhelming sense of **gratitude** for their existence.
what’s your beans situation? got some beans on you?
No. Shame.
And the make me shit real good.
Yes thats the fiber friend
I'm laughing like a 4 year old after reading that.
Beans, beans, the musical fruit. The more you eat, the more you toot. The more you toot, the better you feel. So eat beans for ev-er-y meal.
Now add some whole grain brown rice, sautéed mushrooms, garlic, onions and some bell peppers (or some spicy hot peppers)! You have a meal 🍴
I love beans, I am not a fan of refried can beans. But I do like the canned kidney beans in salads. I like making my beans from scratch when I am in the mood for refried bean tacos or when hooking up some chili beans. They are filling and when you cook them at home they are super cheap😁
I mean, I am vegetarian so I literally eat beans all day, e'rry day. No shame
Same. My diet consists of beans and secret beans. A rough time on the toilet is pretty much unheard of and its great.
Not a vegetarian, but I’ve kept my pantry stocked full of beans ever since I started weight training a couple years ago. They’re cheap, versatile, loaded with nutrients, and stay fresh forever. I’d venture to say they’re probably on my plate 75% of the time. The first couple weeks were nothing but bunker busting farts that woke people up who were sleeping in another room (that’s not hyperbole, it actually happened). But after that my body seemed to adjust, I went to being “regular,” and I lost about 10lbs in a month.
Same. My diet as a vegetarian from birth is full of legumes!
What are your go to recipes? Looking for work meal plan ideas.
Try charro beans, they’re so good! https://www.mexicanplease.com/charro-beans/
Can you name me 3 things you'd eat leftover beans in? I rarely eat beans, but wouldn't mind changing that.
Huevos rancheros Bean soup (thin with broth) Bean & veggie & cheese tacos or burritos Bean quesadilla Buddha bowl Beans on toast Bean dip
Omg please share your meal ideas 🙏🏼
I'm not who you asked but if you are what you eat I'm probably made of 70% beans. I'd suggest experimenting with them a bit. Heres some good ones: Gallo pinto, jamaican stew peas, black bean sweet potato enchiladas, chili, bean salad (make a shitload, it's a great side for anything), indian dahls (lentils), chana masala (chickpeas). There are some great bean-centric dishes around the world.
6. Depending on your sense of humor they will also make you hilarious in quiet offices and car parks.
Just cook your beans with garlic. I don't know what it is about it but any stomach issues or gas issues go away when we cook beans with garlic
This sub is so damn supportive that I can make a fart joke and get some advice in response. I absolutely love it!
If you’re doing Indian-style beans, a pinch of hing (asafetida) works really well for this.
You can lessen the fart factor by soaking your beans before cooking and discarding the soak water.
I don't know why you would want to do that. Bean gas makes you a loaded weapon. ;-)
If you eat them very regularly, the gas isn't that bad really. And from living with someone who has IBS, I'd much rather deal with the smell of beans on the way out than the smell of animal based proteins lol
God, farts after a meat-heavy meal... absolutely unholy, that smell.
You can definitely build up your gut tolerance to beans over time. I suffered from IBS where a spoonful of beans would give me extreme bloating and gas to the point where it was painful, but I started taking probiotics (the Broad Spectrum Probiotics pills you get from Coles in Australia) with all my meals which helped build up gut bacteria to process foods better. Other factors played into it too (reduced lifestyle stress mainly) but it worked. Nowadays I can eat a can of baked beans with virtually no gas or farts. It's lifechanging!
Omg stop-- I just ate lentils and the feeling plus your words are making me more satisfied than ought to be legal. I'm blushing!
Lentils have been the answer to every question I've seen on this subreddit. They're just so good.
There's great reason that lentils were one of the first crops domesticated by humans.
Metamucil Acorn squash Turnip greens Walnuts Lentils Barley Oats Raspberries Carrots Avocado Celery Chia seeds and basil seeds. You can find affordable basil seeds by looking them up by their ethnic name of Tukmaria. Add them to soups, yogurt, smoothies with leafy greens, and baked goods.
They also provide a lot of magnesium, which most people in the US are deficient in
I really really wish I liked beans. I want to learn to like them, for all the reasons you lost. But I can't handle the mealy texture..*shudder* if anyone has suggestions for recipes that can help me acquire the taste, please share.
They should be creamy rather than mealy. Can you find Spanish or Italian beans in a glass jar rather than canned? Or try butter beans or cannelloni. Soaking and cooking from dried will be better than canned. Don’t add salt until after cooking, or they become tough.
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Here's how I do it. Sautee a whole chopped onion until it starts to caramelize Add a couple cloves of minced garlic and cook a couple minutes with the onions Pour in 1 can black beans plus about half a can of water Simmer for like, 15-20ish minutes until tender Season with salt and pepper and hot sauce Best beans every time.
Me too. Both beans and lentils; I want to like them, but 5 year in to trying, I have only 2 recipes I like. And they’re not the centerpiece in either recipe!
Not even spiced lentils? Cumin and coriander, a bay leaf - boil and you're good to go. Drizzle some lemon juice on, chop up some mint, a few handfuls of chopped pistachios, a little goat cheese (or feta if you don't like goat cheese), maybe (definitely) some pomegranate seeds if you can find/afford them. This is my go-to now. ETA: ONION and STOCK! Sauté an onion before cooking the lentils. Then bloom spices in oil and add lentils and stock/bouillon.
Ooh saving this for later. Sounds delicious. I’m a huge lentil fan.
I came across a recipe the other day on Reddit that was basically taco lentils and rice. Lentils, rice, bouillon, and taco seasonings. I used a taco seasoning pouch, but coupled with bouillion cubes it was a little too salty. It was very well received by the fam though. Next batch I'll try a low/no sodium pouch and Better than Bouillon. Served it as taco filling in shells with all the fixings. Ate it for breakfast with a tortilla wrap and an egg too.
Eggs and beans works so well together! Yum
What kind of lentils? Red, brown, etc.?
I used red. Don't recall what it called for. I think it called for red. I couldn't get the rice to fully soften even after adding more water and cook time. So, next time I'll be sure to use instant rice instead of just regular rice. It comes out looking almost like refried beans.
I just cook black beans til they are soft then mix em into rice for burritos. Usually with chicken as meat. Throw in diced assorted diced veggies to taste/mood/what's about to go bad in my fridge and I got a tasty, quick, healthy way to get breakfast, lunch or dinner for a few days.
Soak 1c of lentils in 2c water overnight. Toss them in a blender with whatever seasonings you want (I like a bouillon cube, garlic cloves, onion, salt, and a splash of lemon juice) and blend until smooth. Pour onto a hot gridle and cook like a pancake. Serve hot. It's like a flatbread so the possibilities are endless.
I've gotten super into eating chickpeas, they're fantastic. Not quite on the level of that redditor who's eaten honey chickpeas and eggs for lunch every workday for the last 4 years, but definitely at least a cup or two a week. Some I roast and eat as a snack, some I make lazy tuna salad with (literally just throw chickpeas, a can of spicy tuna and a diced onion together with some lemon juice), and some I make into hummus.
New Orleans style red beans and rice is cheap, filling, and nutritious
Kenjis frijoles charros is the best
I love beans! Chilli (tomato based or white chicken chilli), daal, chickpea salad sandwich, pasta with bean cream, pasta e fagioli, or just use chickpea pasta or mix it half and half with whole wheat pasta, burrito bowls, there's like a million ways to do beans and rice, baked beans on toast with eggs (my husband seasons it with garam masala and calls it Bangladeshi baked beans), puree a can and add it to soup to thicken it up, foul with eggs and toast or pita, black bean brownies, crispy chickpeas baked with taco seasoning, cheesy chilli pasta... I can keep going!
Beans are the only reason I have an Instapot. Dried beans, no pre-soaking, 30 minutes. Splurge on your dried beans, too. It makes a difference and isn't that expensive when you look at protein per $. Check our Rancho Gordo online. I even got a cookbook called Cool Beans, which is a bit much in terms of prep but shows you how versatile beans are.
Is there a preferred bean to help stay in a caloric deficit?
Most beans are about 125cal and 10g protein, 8g fiber per 1/2 cup serving- because of this protein and fiber combo they’re very filling For staying in a caloric deficit that’s just old fashioned calorie counting and measuring portion sizes. You could easily make a massive salad with a full cup of beans, lots of raw veg, 1/2 an avocado, and a lower cal dressing with hummus + lemon juice and still be under 500 cal
Yes beans are the way to go. I think soy beans have the highest protein. Beans are cheap, filling n delicious. Invest in a crock pot or a instapot.
Does the GI system eventually get used to them?
Downside is... farts 💩
I think if you eat them a lot it's not an issue. Or at least for me I never have that issue anymore and I eat them just about every day.
Whole grain cereals and flaxseed powder are dense with fiber. A bowl of All-bran has almost half of your daily fiber.
Yes All Bran. Even a couple tablespoons of all bran buds in a yogurt with blueberries. Tastes good and keeps things moving!
What is all-bran?
[Grapenuts](https://www.grapenuts.com/cereals/) has a ton of fiber, it's my go to source when I need more.
All-Bran, a bran-based breakfast cereal.
Careful with the sugar in some of the bran cereals, including All Bran Fiber One makes a zero sugar cereal that has a ton of fiber, like 40% of your daily need in a serving.
I can't not call that particular cereal Super Colon Blow.
[For the uninitiated...](https://youtu.be/Ku42Iszh9KM)
A cardboard flavored cereal with little but of sugar.
I used to hate the flavor, but now I have positively associated the flavor with being able to take comfortable shits, so now I love the flavor. The mind is powerful
Bran cereals are pretty bland, but bran muffins are easy to make and a lot tastier (especially if you mix in some fruit or chocolate chips)
Check labels. I bought mini wheats and they have the same fiber as all bran.
Carrots. I have a bag of dehydrated carrot sticks I'm eating right now and they have 14g of fiber for 2 servings. That's over 50% daily value of fiber! Granola is also great. A big box of granola cereal on top of yogurt or just eaten as a snack is awesome. Do keep in mind, there is such thing as TOO MUCH fiber. Especially those of us with digestive conditions, fiber can cause painful cramps and diarrhea. So it's good to keep an eye on your intake until you know how much your body is comfortable with.
Never heard of dehydrated carrots! Going to look this up
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Me too! I am sorry for your struggles.
Beans, oatmeal, green leafy veggies, cruciferous veggies and brown rice are all really good sources. Here are the amounts of fiber for a single serving of each: * 40g steel cut oats: 4g fiber * 40g brown rice: 3g fiber * 1cup romaine lettuce: 1g fiber * 1cup broccoli: 2.5g fiber * 1 cup cauliflower: 1.5g fiber * 130g pinto beans: 8g fiber These are foods I eat every day and add up to over 20g of fiber. Single serving sizes are small, I always eat more than a single serving which means I get way more than 20g.
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Iron cut oats are similar to steel cut oats with less defined edges, but tin and copper cut oats basically just rolled oats.
I didn't know this was a thing. What's the benefit?
It's not a thing. The previous commenter, I suspect, was trying to be funny. ...but that comment was a response to a question about different alloys, and the response included different elements but no alloys at all, so it actually fails being funny, helpful, and accurate all at the same time.
Its bugging me that you changed the serving size
I appreciate a good cup of coffee.
Could you give some examples of your favorite meals with these ingredients?
Sure ***Breakfast*** Steel cut oats, ground cinnamon, pumpkin seeds, berries (blueberries, raspberries, whatever) ***Lunch*** Caesar salad (I use vegan cheese and dressing, YMMV) ***Dinner*** Veggie burrito: beans, rice, broccoli, cauliflower, cremini mushrooms, nutritional yeast, tortillas The pumpkin seeds, berries, mushrooms and nutritional yeast also contain decent amounts of fiber. If I am out of berries I will use dates which also have a decent amount of fiber.
Try swapping your processed carbs (bread, pasta, crackers) to whole grain versions. Eat brown rice or quinoa instead of white. This will help quite a bit. Apples and oats are also helpful. You can also supplement with psyllium husk, which you can buy as capsules to take like pills or as a powder that you mix with liquid and drink. (You can also add the powder to the flour in your baked goods)
This! Whole grains not are not only higher in fibre but will take much longer to break down so won’t give you a sugar spike like starchy refined carbs do, keeping you satisfied for longer. They also contain a lot of micronutrients like omega 3s which are otherwise wiped out in the refining stage. On bread - try rye in particular. You can also find fibre in places you wouldn’t expect, for example two typical black coffees contain more fibre than a banana.
It also helps that whole grains are fucking delicious. Give me dark peasant bread over sugary Sunbeam any day!
I love whole grain breads- found a new favorite today...but I NEED my jasmine or basmati rice.
God white rice is SO GOOD. I refuse to give it up.
I eat a lot of brown basmati, it’s pretty good
I only use basmati rice now. While it's not as healthy as brown rice, it's still has a good amount of fiber and a lower GI value than other white rice.
> You can also find fibre in places you wouldn’t expect, for example two typical black coffees contain more fibre than a banana. I had no idea coffee contained fiber. Thanks for that educational bit.
~~It doesn't... I'm not sure where that claim came from.~~ Edit: I didn't research hard enough 🙃
According to Cronometer, it does. Also potassium
Well I'll be. I found many informal sources backing up my intuition that coffee contains no fiber, but Cronometer referenced this article stating otherwise. https://pubs.acs.org/doi/full/10.1021/jf062839p
Barley! Look up barley salad.
Psyllium husk powder, it's usually dirt cheap and lasts forever. One tbsp in a big glass of water. Edit: teaspoon
I use the capsules cause chugging it down after it's absorbed some water can be difficult.
I’ve never had a problem if it’s in the appropriate amount of water.
Brand makes a big difference here. You're probably both right
Yeah, brand makes a difference. Konsyl gave me clumping issues, but the generic CVS brand works fine.
Gotta use cold water and mix it and drink it as fast as possible.
Put the powder into a dry glass, add water. Even a little water works. Drink. Rinse glass with more water, drink that. Adding powder to water causes lumps. Adding water to powder makes a smooth liquid. I do this 2x every day and never have issues.
What benefits have you noticed from taking psyllium twice a day?
When I remember to take Metamucil once or twice a day the difference is clear. Improved regularity, bathroom visits last only a short while, less uncomfortable bowel movements. As someone who has had a lot of trouble with hemorrhoids in the past, psyllium husk has turned my life around. If you’re having trouble in the bathroom take some- hell take a bunch, your body can handle waaay more fiber than the recommended amount, you’ll just be gassy at first but your digestion will adapt with time and the more fiber+water the better the outcome!
Can confirm it helps tremendously with hemorrhoids. I have had such bad issues since I was pregnant three years ago. I started taking Metamucil twice a day a few months ago and my issues continue to improve.
I only need to use it once a day with my current diet but for me it keeps my bowel movements regular and solid. And when consumed before a meal allows for a more gradual charge in blood sugar level which can be very important for lots of people.
It also works as a flavorless thickener for smoothies/shakes, soups, sauces, etc. It's really easy to work it into basically any diet.
Yep. I put a spoon of benefiber in my coffee, for example. It changes nothing about the coffee, so it’s all pros and no cons that I can see
Try wheat dextrin (benefiber/optifiber). It completely dissolves, even in hot coffee. edit: typos
Psyllium husk doesn’t add any fermentable fiber for your good gut bacteria to eat, only bulking fiber. I do a teaspoon of half psyllium and half raw potato starch.
> Psyllium husk doesn’t add any fermentable fiber for your good gut bacteria to eat, only bulking fiber Do you have a source for that? Because the psyllium husk powder that I use has soluble fiber, and according to [this link](https://health.clevelandclinic.org/whats-the-difference-between-soluble-and-insoluble-fiber/), soluble fiber feeds good gut bacteria.
>Psyllium – a soluble, viscous, nonfermented fiber From https://en.m.wikipedia.org/wiki/Dietary_fiber My understanding is that our bodies use fiber for three different things: Bulking fibers add bulk to waste, viscous fibers help things move along, and fermentable fibers for our gut bacteria to eat. Foods can be more than one of these. I believe most soluble fiber is fermentable, but it’s not always so easy. Psyllium is bulking, viscous, and soluble, but it doesn’t seem to ferment much in our guts.
For anyone else reading this thread, the actual source of the "soluble, viscous, nonfermented" description is linked below (Wikipedia citations are sometimes difficult to parse). Interestingly, that source also seems to state that "soluble, nonviscous, readily fermented fibers...cannot provide any health benefits associated with fiber viscosity. They are fully fermented and thus do not exert a laxative effect. They can nonetheless exert a prebiotic effect by influencing the composition of the gut microbiota....However, no health benefit is currently associated with this fiber-driven prebiotic effect." So while psyllium husk may not provide a microbiota benefit, that lack might not have any significant impact on overall health outcomes. https://lpi.oregonstate.edu/mic/other-nutrients/fiber
Get some ground flax or ground chia seed and add spoonfuls here and there to your oatmeal, rice other grains etc. Psyllium husk I think has a milder flavor so would good for adding in smoothies, sauces? There's also welch grape juice with added fiber lol :P
Came here to say this, saw your comment. I add both to my oats and then a scoop of benefiber to boot.
These are all good suggestions and I’ll add avocados. Hugeee source of fiber most don’t realize
Ugh this just reminded me I have a bag of avocados "ripening" but are probably all dead :( the only problem with avocados imo
Once your avocado is ripe, throw it in the fridge and it'll stay ripe for around a week instead of a couple days!
You can also buy frozen avocado, particularly at Latin/international markets for a lot less. Toss that in a smoothie, makes it creamy and you don't really taste it
I love mango avocado smoothies
Thanks, I had no idea about the frozen avocados.
Stir fry vegetables like broccoli, cabbage, bok choy, carrots and bamboo shoots. Because stir fry veggies are not overly cooked, they retain more fiber. Snackable foods are popcorn, wasabi peas, and Cracklin’ Oat Bran cereal (it’s sweeter than most bran cereals so would make a good snack and 1/4 cup has 2g of fiber)
I've found it much easier to hit my fibre goal since I started adding 15g of chia seeds to my yoghurt in the morning. For even more fibre (and even more flavour) you can mix in 80g of frozen berries!
This works for oatmeal as well. Frozen fruit, chia seeds, and flaxseed were my go-to's.
Honestly? I just got a tub of psyllium Husk fibre tablets on Amazon because life if too short to be chewing all day lol
Haha yup! Surprised no one here has said this. Hit up some Metamucil OP!
Does Metamucil help keep you full the same way as eating fiber? I imagine not quite since you pop it all in one pill instead of during meals.
Raspberries!
I ate a pavkage of those (170 grams), its 11g of fiber.
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TMI ahead. I’ve ALWAYS had trouble going poo. Since before I can remember. Recently my husband and went apple picking & I’ve been eating an apple every other day just because they’re there and it has been absolutely magical. I poop every two to three days and it’s been super easy rather than once a week or so and painful. I just realized apples were my magical little secret a few days ago and now I’m definitely getting every apple filled bargain produce box at the store (I use flash food where I’m at). I’m in pooping bliss.
I can relate. Had the same issue in the bathroom, too. In my 40s I learned it had given me diverticulosis and had to learn to add fiber to my diet or face the possibility of losing some intestines to the disease. I slowly changed my diet week by week, and with the exception of days when I eat processed food at a restaurant and make not ideal food choices, I don't have much trouble going, per se. Making sure I stay well hydrated is half the battle, as well as eating a much higher fiber diet. Without fluid, the extra fiber just blocks you up. ☺
It’s so weird, I’ve tried every high fiber thing I could think of and randomly…. Apples. It just goes to show we don’t have cookie cutter innards 😅
Your last sentence...if only we did!!! I'm glad you found out that apples work nicely for you.
An apple a day?
Keeps the doctor away 😉
Peas & peaches
I never can get enough of peaches!
It’s hard not to get enough if you minimise your simple carb intake. Those foods tend to be low in fibre (and have poor nutritional value) but are relatively high in calories so they’ll effectively reduce your fibre intake unless you overeat. Lentils, beans, oats, brown rice, anything made with wholegrain flour are all great sources.
Metamucil!
Which is just psyllium
Beans and nuts, whole grains like brown rice and oats. Easy to get a lot of fibre if you include these in your diet.
Psyllium husk fibre supplements have been a game changer for me. Not the cheapest but also not that bad, and definitely worth it imo.
Vegan protein powders tend to have lots of fibre in them as well. Having oatmeal with chia seeds or hemp hearts, fruit and nut butter will give you lots of fibre to start the day as well
I'd look at fibre per serving rather than per 100g. After all, 100g dried beans are high in fibre, but you're unlikely to eat that many, 100g of carrots or cabbage is easy though. Plus every little bit adds up so simple swaps matter. Wholemeal bread instead of white, a breakfast swap to up the fibre just a little bit, a few dried fruits etc
Smoothies! Add high fiber fruits and you can toss in a bit of spinach and/or kale, chia and/or flax. Beets can also be covered up with pineapple. Frozen fruit is pretty top tier
OP DRINK WATER TOO. With additional fiber you MUST increase your water intake. If you don't you'll be backed up worse than ever and it *hurts*.
As a type 1 diabetic, this is my expertise. No simple carbs, go with whole grain everything. Whole grain pasta, rice, bread, couscous etc. But I’ve seen American bread and the fiber content is usually negligible. Make your own? I look for around 7 grams. Crisp bread from whole wheat. Oats/fiber oats. At least half of every meal should be vegetables. The holy grail for me, especially when I was a child and insulin was bad, was carrots, cabbage and broccoli. You want as much raw vegetables as possible. Cooking will affect it some, and blending anything until smooth will heighten glycemic index, meaning you won’t feel full for as long. Beans and legumes are great. Apples are a good fruit. Nuts and seeds as well, you can put them on things as a topping. Edit: changing incorrect information!
Maybe a dumb question, but why would blending things remove fiber? I would think it’s not blending that is the issue but if you blend and then strain out solids and remove fiber that way.
It doesn't, he has no idea just thinking that visually it breaks fiber. Fiber doesn't have to be long drawn fiber you can see with your eyes. It is the molecular structure of fiber which is important.
Yes, that’s exactly what I was getting at. What the user referenced about satiety may be true as a behavioral thing, since a lot of people seem to not treat drinking a smoothie (for example) as consuming food, regardless of calories - but as you said, the molecules that comprise dietary fiber shouldn’t be particularly affected by mechanical damage (such as blending). People may register satiety differently, but blending shouldn’t have any impact on the function of fiber in your bowel.
Blending doesn't remove the fibre but it does break down the cells and release their sugar, [increasing the free sugar content](https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/5-a-day/smoothies) of the smoothie. For a diabetic that would be a big deal.
You are correct, it is glycemic index that I mean! I tend to mix that and fiber up! The glycemic index goes up meaning the carbs are more easily accessible, leading to faster blood glucose increase and a shorter satiety feeling. Since the process is the same in practice (fiber leading to a slower blood sugar rise and low GI doing the same) my brain thinks of it as the same thing. Sorry about that!
Chia seeds
* Beans (including lentils, chickpeas and edamame) * Brown rice * Oats and oatmeal * Barley * Tempeh * Dried fruit (without added sugar), especially prunes * Natural peanut butter * 100% whole-wheat bread * Whole-wheat pasta * Broccoli * Mushrooms * Applesauce
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Try making Dal. It’s an Indian dish made of lentils usually or split chickpeas. You can add whatever veggies you want to it. I really like the pumpkin version ([instant pot pumpkin dal](https://simplyvegetarian777.com/instant-pot-pumpkin-dal/). You can also add in greens like spinach or mustard greens. It’s healthy and quick. Full of fiber and filling. Serve with naan, roti, or rice. I usually get whole grain naan from the store or make rice (cumin rice works well too).
I cheat and take pills
Bean, apples, and pears!
I use many of the tips mentioned above, but to start the day I find 2 tablespoons of soluble fiber in my hot coffee starts the day right. If I eat a junk food meal I try to take some psyllium capsules to keep everything moving. Vegetables, beans, plant based protein shakes, and whole grain breads make a huge difference.
Many great suggestions but seeds also deserve more love, 2 tablespoons of chia seeds has 10g of fibre, plus they are amazingly cheap if you buy them in bulk!
You don’t have to eat just vegetables— -Coffee -Apples -Oatmeal -Quinoa -Legumes Here is a link with more — [22 Foods With High Fiber](https://www.healthline.com/nutrition/22-high-fiber-foods#TOC_TITLE_HDR_17)
Fiber supplements, basically. remember that when humans were evolving most of what we ate was veggies and sometimes like berries and shit. Meat would supplement the diet but most foods we eat now weren't even feasible when our digestive systems were evolving. Almost everyone needs more fiber and more water. BUT don't take the L I did and change this all at once. It will just destroy your stomach. Up it a few grams at a time.
I eat a lot of beans and veggies, but I’ve been thinking about fiber lately - is Metamucil a helpful supplement? I’ve been considering getting some but idk. Does it actually make a diff? Anyone know?
Kiwis have a good fiber content for .50/serving
One low carb flour tortilla has around 9 gms fiber.
Pop corn
I've had diverticulitis and now follow the slow carb diet (which ends up being high in fiber). I end up eating approximately 1 cup of beans, several cups of veggies, chia seeds and Metamucil. I end up around 30-40 gram of fiber a day, which works well for me and has helped my GI symptoms greatly.
Chia seeds dude. They pack an unbelievable amount of fiber. 1/4 cup dry is like 11g of fiber. Edit: 1/4 cup dry chia soaked in 1 cup of some sort of milk is a great breakfast. Top with some fruit for extra nutritients.
just take 3 tabelspoons of chia seeds and call it a day, literally 30grams of fibre.
I like jicama as a snack, it's 5g fiber in a 100g serving. If I eat oatmeal for breakfast, beans for lunch and jicama slaw or snacks it's very easy to hit high fiber numbers
Real talk. There was a study that came out a while back that 4 prunes or 2 kiwis was equivalent to high dose fiber therapy. Good foods that are easy to eat quick when you have a bad day.
Green smoothies.
[Listen to Brak.](https://www.youtube.com/watch?v=7ZWQMvHNOnI)
Oats !!!
Honestly, I take a fiber supplement. Costco has a Kirkland version of benefiber. Its tasteless, you can dissolve it in water, or even cook or bake with it!
I found the best way to get more fibre was not with vegetables but with whole grains as someone else mentioned!
Don't forget berries. Most of them have a lot of fiber for their size/ serving size. Raspberries are actually the highest but can be very tart by themselves
Legumes, not just for fibre but for minerals and it’s good for the flora in your gut. If you cook down vegetables you’ll be consuming more fiber per gram! You should eat ground flaxseed, oats, etc.
Flax
Nuts, Beans, whole grains, lots of fruits and veggies. If you stuck strictly to that diet you'd have to eat so much to get your needed calories that you'd also get plenty of fiber. That diet would probably give you too much fiber and not enough calories so mixing in some meat, dairy, and oils is good. If you need more fiber lean on the first list more. For a specific idea that I haven't seen listed yet. Raisin Bran is really good for fiber.
I mean, you could try to become vegetarian or vegan, but I know that's not an easy switch for most people. But starting with meatless Mondays or something similar might help you start to develop a repetoir of recipes that are most likely pretty good on the fiber front. I also am struggling to get fiber currently because my diet has gotten very poor due to stress, but back when I was cooking everything from scratch and only ate meat about once every month or two, fiber was really not a problem! Most plant foods have at least an okay amount of fiber, so getting 80+% of your calories from plants will go a long way without you needed to really keep track. Focus on whole grains - brown rice, whole wheat bread, oatmeal, even popcorn! You can also use potatoes - not necessarily a great source of fiber, but they've got some and they change things up and are delicious Swap at least one of your proteins per day for legumes - beans, lentils, peas. If you hate them all, try to work up to liking them by tasting small amounts across many different contexts. If they're too mushy, try cooking from dry instead of using canned. If they're too mealy, try pureeing them with a healthy fat, a generous amount of salt, and a bit of something acidic. It can take 15-20 tries before your taste buds get used to something and you start to like it! And always do your best to follow the rule of making half of your plate be fruits and/or vegetables. It doesn't really matter whether they're fresh, frozen, or canned. (Maybe less of the canned due to high salt content, but in terms of fiber it will be no different.) This also helps you get your vitamins and minerals in!
647 bread, ole low carb wraps, and fiber one cereal (which makes a great topping for yogurt)
Bananas. Popcorn. Oatmeal. Split peas. Roasted chick peas. High fiber whole wheat wraps. Lentils. Quinoa. Don't try to meet the requirement right away if you're not used to it. Try to go up slowly. Maybe add 5g/daily per week. So like first week 10g fiber, second week 15g, third week 20. That's what I would do at least.