A picture of my rigatoni pie for dinner for attention. Anyway. I eat fairly healthy, I’m plant based, a typical day for me looks like peanuts, yogurt with chia and flax seeds, a protein shake for lunch and wholewheat noodles with tofu, a big handful of spinach, a whole red pepper and some type of sauce for dinner. Sometimes it varies slightly on my days off work (I eat berries as a snack) and I drink about 4 litres of water a day. but anyways, my fiber still never gets above about 23 grams. I don’t really know if I should be concerned about that? Seen a lot of stuff recently saying we should be aiming for at least 30 grams a day, but between staying around 1200 calories, trying to make the food I actually like to stop me falling off the wagon, trying to eat high protein (I get around 80g a day) and now trying to get enough fiber it all feels a bit much and I’m wondering if I should just chill and not overthink it. I think I eat a pretty balanced diet and I am losing weight and have plenty of energy to exercise so no problems there. Does anyone have any insights on how important is actually is the meet your daily fiber goal? Because going by most people’s advice on how much protein I should be eating for my weight it’s well over 100g but I just can’t do it, and I feel fine 🤷♀️
by Aureis_lobster
20 Comments
You’re around the recommended amount for women (I think 25g?), and you’re on a diet anyways. I’m pretty sure it scales with how much you’re eating (a factor in why the number is different between genders) so you should be fine, especially if you get a little more once you start maintaining again.
That said, I’m not a nutritionist so I’m interested in seeing what other people have to say.
Citrucel Fiber Capsules and Keto High Fiber Wraps
I would add fiber if you have an issue with feeling satiated with your current regimen; if not, there’s no need to change it up.
Fiber “costs” fewer calories, keeps you feeling fuller longer and helps cut hunger and cravings due to stabilizing blood sugar levels, among other benefits.
Lower fiber diets are better on your guts. I personally eat a low fibre diet. I do not have constipation either.
i consume fiber original cereal a couple of times a week, sometimes by itself, with almond milk, sometimes mixed with yogurt. it’s really good and it’s a very effective way to add fiber. sometimes i mix it with plain water, let it absorb the water for a bit, then heat it up in the microwave, and add some sugar substitute. it’s comforting. i also buy the fiber one brownies, and sometimes mix in one brownie with yogurt, or into the cereal, it kicks it up a notch. lol.
I add psyllium husk to whatever will take well to it – oatmeal is the go-to, but chili, stews, anything where it’ll kinda blend in. Also, speaking of noodles, Carbe Diem noodles are great for this. I think Kroger has them on sale right now. Little more expensive than normal noodles, like a buck or two more, but if that’s not a big deal, definitely worth trying.
I just blend veggies like kale or spinach together with a few blueberries and strawberries and almond or cashew milk and it works well.
CarbeDiem pasta has a high fiber content and was/is instrumental in hitting and maintaining my goal weight as high fiber keeps you fuller, longer. 1/2 the calories and 24g fiber per 2oz serving. Tastes exactly like regular pasta, except it doesn’t cook quite as soft. I use it in fresh dishes, baked dishes, Asian stir fries, orzo bowls, etc. Can’t recommend enough!
I suppose it depends on your goals and any pre existing health issues how vigilant you need to be. Fibre is excellent for helping lower blood pressure and cholesterol and as someone with a family history of bowel cancer I definitely like to make sure I meet fibre minimums.
You seem to eat a healthy diet but you’re kind of low on fruit and vegetables (no cruciferous vegetables, barely any fruit). If you’re concerned about your fibre intake it may be worth increasing your calories slightly by 100-150 cals and adding in some extra fruit and vegetables which will bump up both your fibre and micronutrients.
Beans! BEAAANSSS!!! I’ve found lentils are great for fiber and protein. You could easily make some sort of tomato lentil stew and cook an egg in it for breakfast as a savory option.
The low carb tortillas are around 60 calories and have a whopping 12g fiber each. Just work one of those into your day and it’s super easy to get the rest eating normally.
Mission carb balance tortillas have absurd amounts of fiber in them. The 70 calorie one has 17 grams of fiber.
You could take things like psyllium husks or other fiber supplements, but you’re pretty close to the recommended amount for women anyway and everyone’s body is a little different. Seems like you’re doing a good job.
I am curious why your rigatoni pie is floating in a blue void, though.
I add oat fibre to my oatmeal in the morning and I get the rest from vegetables.
I found some fiber gummies at Sam’s Club.
23 is still great.
Kashi Go cereal 12g fiber
If your comfortable & feel satiated on your current diet don’t ruin it by overthinking it. That being said.
The advice varies based on age, size, and calorie count. The recommended minimum for women is 14g per 1000 calories (like most nutrients the often quoted 28 grams is based on a 2000 calorie diet). At 1200 calories you need at least 17 grams of fiber which it sounds like your getting. Don’t get me wrong, the more fiber the better, but your not hurting yourself by not hitting 28g-32g
If you really want to up your fiber a little bit without taking a calorie hit? Psyllium husk in water, it’s almost 100% pure fiber and therefore your body can’t convert it into energy. Low-carb/Keto/light bread products usual pack a large fiber punch & are usually lower in calories (Bread 8-11g per slice, tortillas 8-17g, sola bagel 30g, light English Muffins 8g, keto pancake mix 12g, keto burger buns 16g). Protein pastas also tends to be higher in fiber (5-7g vs 2g in regular pasta).
Black beans. Avocados. Raspberries and blackberries. Fiber infused tortillas and breads.
Keto/low carb breads are one huge way I like to meet my fiber goals. By themselves not great, but in a French toast casserole ( I use Makayla Thomas’s Apple pie French toast casserole recipe) , it is honestly a treat and so filling and gets me 60% of my fiber goals or more.
Like others have said, Carbe Diem pasta and low carb wraps are huge winners for getting in fiber and filling up on a low cal diet, too!