I don't think I've ever hit that, but if I can hit 20g, I'm happy as a clam.
I started trying to up my fiber intake last year. It's best to do so gradually, to allow your system to adjust to the work it must do to digest it. I average about 27 grams a day. A couple of foods that help me reach my fiber goal --
1. Uncle Sam cereal (available at WalMart for about $1.87 per box - it costs more at places like EarthFare or Harris Teeter) has 12 grams of fiber per 3/4 cup and I actually like it! It's not like most other high-fiber cereals, which are just too dense for me. I put it on top of a light n fit yogurt for a filling breakfast at 236 calories.
2. Broccoli, which I love, has 6 grams of fiber in 2 cups at 60 calories.
3. Beans are a great source of fiber. Most average around 300 calories per cup and give you between 11 to 13 grams of fiber.
4. Double Fiber 100% Whole Wheat Bread by Nature's Own - you get 5 grams of fiber per slice ( & 40 calories) and it tastes just as good as regular whole wheat bread.
5. Snacks - a small apple or a cup of berries will give you 4 grams of fiber and about 60 calories.
Plus, foods that have a lot of fiber usually have lots of other good things like vitamins and minerals that you need too. My main strategy is to count calories, stay above 25 grams of fiber, reduce saturated fats, eliminate trans fats, and increase omega-3 fats. This means that I do my grocery shopping mostly around the edge of the store (produce, meats, low-fat dairy). I only go into the aisles for my double fiber bread, uncle sam cereal, beans & other canned vegetables, and my bottled water. Sometimes I have to go in the frozen aisle for frozen veggies, frozen blueberries, and soy burgers, which also have 4-5 grams of fiber per patty.
Eating Fiber is like running a garbage disposal - if you do it without water - you'll cause blockage!
Drink, Drink, Drink water with your fiber intake!
That being said - here's my favorite way to get extra fiber: Blue Bunny No-Fat, No Sugar Added Ice Cream! 90 Cals per serving (1/2 C.) and 5 g. of fiber per serving. Woo hoo!
Buy double-fiber whole grain breads, cereals (Fiber One is great), and bars. Veggies, most of all.
And drink extra water if you do up your fiber intake. :)
I am learning so much, I just joined a couple of days ago, I just learned that I must cut my sodium intake down alot!
Now I see why having lots of fibre is so beneficial!
Thank you so much everyone!!! :)
The one I'm eating gives me 120 cals per thick slice and I'm worried that if I choose one with a lower cal content it won't fill me up?
Even if it reads 100%, you still need to read the labels. I find not all 100% breads are created equally - they vary a lot in the amount of fiber per slice.
In addition to the great list nomoreexcuses posted, I'll add:
1) Brown rice
2) Buckwheat groats
4) Oatmeal, preferably steel-cut or instant with oat bran added
Barley is particularly good in soups and stews. We use it a lot as a replacement for soups calling for rice or pasta. Very easy to just throw in 1/4 cup into any soup you're making.
We have a fuzzy logic programmable rice cooker, which makes it really easy to make up a goof-proof batch of perfectly cooked whole grains, and then keep it warm for a few days. This week we noshed on buckwheat groats. I made it with chicken broth instead of water, for added flavor. My DH likes it with a lot of butter. Nice nutty taste.
I've got some quinoa to try out at a later date - this is one I've never tried but it's supposed to be very high in complete protein.
The recommended fiber intake is 25-30g per day. It is important for proper bowel functions. Unfortunately in my case the lack of fiber in my diet has cause diverticulosis. So now I have small pockets in my intestinal way that can lead to infection. The fiber in your diet will prevent this from happening. The common knowledge is that only older people need to worry about colon problems. I am 27 and have just been diagnosed with diverticulosis.
Yes fiber can help you lose weight by making you feel more full, but more importantly it can prevent diverticular disease.
"Nature's Own" high fiber bread is really good. Its high fiber and lower calories