High Fiber Foods Recommendations & Recipes

Hi C.,
Here is a link to a website that has a list of high fiber foods, listing the amount of food and it's fiber content. I used it when I needed to increase the fiber in my daughter's diet to help with constipation.
Sincerely,
L.

http://www.bellaonline.com/articles/art49479.asp

Have you tried the fiber one bars? They have 9 grams of fiber for only 140 calories. I often eat them as a midday snack, and they really stick with you and don't taste too bad either. Actually, the caramel ones are quite good. I know they also make cereal but I haven't tried it. Other than that, just lots of fruits and veggies. I know costco sells a big box of the oats and chocolate fiber one bars, and it's a lot cheaper per bar than the grocery store.

I can also vouch for Fiber One bars. They are good tasting and have 9 grams of fiber. Another trick for me to get something almost 'treat like' is Slim Fast shakes which have 5 grams of fiber. Also, fruit fruit fruit.............

Hi C.

believe it or not, "berries" such as blueberries and raspberries are VERY high in fiber.. Also, any time you cook food, a lot of the fiber and enzymes are lost. I would try and "blend" smoothies.. GREEN smoothies that is.. I don't "juice" that can take the fiber out, I blend the smoothies I make.
for example, I use kale, ground flax seeds, raspberries and blueberries, 1/2 banana, filtered water, (a little but not much of tangerine juice) .. I also add raw beets and blend.. oh and I will add ice so that it's really nice and cold.
basically, you can add whatever you like.. but these types of smoothies will not only give u fiber, but energy as well..

best of luck

Some whole grain bread products are better than others. Milton’s bread is my favorite, it’s high in fiber and tastes good. I get the double pack at Costco and freeze one of the loaves. Trader Joes has these little bran muffins that are really good and low fat. They have different types of fruit in them. I highly recommend the berry ones. You can buy oat bran and add it to foods to sneak in a little extra fiber (great to boost up meat loafs and hamburgers, as is grated carrot and bell pepper). For snacks any dried fruit is great, for fresh fruit I go with pears. On average they have more fiber than apples which are also pretty good. You asked about oatmeal and it is the perfect fiber blend. It contains both soluble and insoluble fiber in really good proportions to help you get rid of cholesterol and help “move things along”. The trick with oatmeal is that you want to buy the less processed varieties. Don’t get quick oats. Old fashioned is better and steel cut “porridge” is best. There is a brand (can’t think of the name) that comes in a white tin cylinder with black and gold writing. It’s called Irish porridge and the taste is amazing. Very nutty, nothing like the oatmeal I grew up on.

Hi C. -

Increasing fiber is actually easy once you identify what has fiber in it! Fiber-rich foods are also necessary for weight loss, which is where I learned how to increase my family's intake:

- Steamed vegetables, especially broccali, green beans, asparagus, etc. Corn, of course, is incredibly high in fiber and bulk and is great to get things moving. The downside is that it also has a great deal of sugar.

- Fruit -- apples are very high in fiber. Also try strawberries and melons (except watermelon -- mostly sugar and water)

- Legumes -- any kind of bean, kidney beans, lentils, low fat refried beans are all great.

- Whole wheat pasta -- Trader Joe's has a great line of these, and my kids made the switch without a complaint.

- Whole grains -- oatmeal is excellent, but also switch out your white rice for brown basmati, and try quinoa, and other types of grains as side dishes. Cook them with a little chicken stock for flavor.

Just a few ideas....

Everyone's advice so far is great so I'll try not to repeat it. There is a lot more whole grains thatn just bread. There is brown rice, undegermed cornmeal and other fibers. We use strictly whole grains at our house which took some getting used to. For fruits and veggies as far as fiber goes they are not all created equal. Eating the skin helps. Berries are very high in fiber for thier size, lots of skin and seeds per berry. I think Raspberries are the highest in fiber. Blackberries are just starting to ripen around our house so I bet you could find some to pick along some roadsides. We use a Vitamix blender to make smoothies which since the blender blends so well, we can put in apples with their seeds, strawberries with their tops, whole tomatoes, etc... We serve a cooked veggie and a salad with dinner every night and keep a bowl of raw veggies on the table all the time. Trader Joe's has some muffins and such form thier zen bakery line that are very high in fiber. DOn't eat more than one serving at a time as they will go through you very fast if you aren't used to it. Also nuts and seeds are great sorces of fiber. Also we add oat bran to our oatmeal or you can just use it instead. If you increase fresh produce and start reading labels you will be amazed at all the places you can add fiber. Oh and even our cocoa has fiber we use the Wondercocoa brand at Whole Foods.

Good luck and better health!
H.

Hi C. - I realize that you have received a lot of good advise, but I thought I would add my two cents worth.
I eat a mostly vegetarian diet, but what really helps me is psyllium husk. I take several tablespoons per day mixed with fruit juice. In comparison with oat bran which has 5 grams of fiber per 1/3 cup serving, psyllium has 71 grams per 1/3 cup serving! It is truly amazing . If you want to check it out, here's a good website - http://www.wisegeek.com/what-is-psyllium-husk.htm. If you decide to add it to your diet, just be sure to drink 8 oz. of liquid with it.
Good luck!
K.

I just went through this with my fiance so I have learned alot. He was diagnosed with diverticulitis and had abdominal/intestinal pain for quite awhile. I only found out recently as, being a man, he hid it from me. Ugh!

Anyway, the best find is "Fiber One" bars that have 9 grams of fiber each and taste really good. That is a good start. You just need to drink a lot of water when eating one.

Read all labels on all boxes. Something that sounds like it has more than everage fiber, may not at all. I started grilling vegetables of all kinds and he loves them! He also takes a fiber supplement. Beans are a great source of fiber. Throw some kidney or garbonzo beans on a salad. It all adds up.

We also learned that it is best to increase fiber intake gradually and to increase water intake with it. The fiber supplement that he now takes 3 times a day, he started out with once a day and a lower dose.

If you want more specific info reply to me privately and I will get all of the info for you.

It has changed his life by eating so much better and it wasn't that hard to do.

Let me know if you need more help.

Blessings,
B.

The best food loaded with fiber that I actually like is the Fiber One cereal. One serving gives you over 50% of your daily intake. It's good in yogurt or just as a snack. They also have Fiber One bars, which are good as well. Apples are also a good source as well as popcorn, shredded wheat, pears, blackberries, oranges, peaches, bananas and raspberries. Oatmeal is a very good source as well. You can also sprinkle flax seeds in your food. This has an added benefit of Omega 3 oil which is good for your heart. Don't worry, once you start looking at the fiber content of the foods you eat, you will notice more and more items that are loaded with it.

I have discovered some wonderful fiber products, which include cereal , crackers, cookies, breadfast bars and drinks. e-mail for more information.

ground flax seed is great for that. It has no taste so you add it to whatever you are cooking, cereals and yogurt. It really makes you regular! Whole Foods carries it.

Hi C.. I would add more oatmeal and lots of beans, they are so good for you and if you prepare them right, they don't add to your gassiness (try an herb called epazote, and use canned beans or soak the dried beans and toss the water they're soaked in at least once). Also whole fruit is always good, coconut, and dark chocolate, believe it or not. You could make a tasty afternoon snack of oats, dark chocolate chunks (66-70 per cent cocoa), coconut, a bit of honey, raisins, and peanuts or almonds, also great fiber source. Don't skin the nuts either. Delicious and good for you, with an apple also very filling.

My family has made these for years and you might just like them too. It's a great way to have fresh muffins everyday.

RAISIN BRAN MUFFINS

1 c. oil
4 eggs
3 c. sugar
1 qt. buttermilk
1 (15 oz.) box Kellogg's Raisin Bran Cereal
5 c. flour
5 tsp. baking soda

Mix all ingredients and store in refrigerator (keeps up to 6 weeks). Bake in muffin cups at 400 degrees for 20 minutes.

There are alternative recipes using splenda and so on, just go to: http://www.cooks.com/rec/search/0,1-0,kellogg_raisin_bran...

Good luck,
T.

How about oranges? Best part is you don't have to cook them...

I eat a very high fiber diet just cause it helps keep me healthy. The trick is to get all the fiber with out going over in calories. Beans are wounderful. I eat salads with beans/kiddney&gabonzo. I also make beans and mix them together such as black and pinto. I through some corn it to make it sweet.
Also a big, high fiber item is bran cereal. Trader Joes makes there own brand of fiber cereal with 9 g of fiber and only 80 calories per serving. I add some fruit and a packet of splenda. Good luck. It takes time for the taste buds to adjust :)

C.,

There are a lot of high fiber foods on the market now. If you eat pasta there is Barilla Plus (and many other brands) that contain a lot of fiber. Barilla Plus has 7 grams per serving. There are also high fiber tortillas. I eat oatmeal everyday and add milled flas seed to it to up the fiber content. You can actually add flax seed to many items and you won't even know it is there.

Hope this helps a little.

Hi C.....

Adding beans (like garbanzo) to grean salad, or eating them plain is amazing, 1/2 cup is 7G of fiber...Squash is another good one, acorn or those bell shaped orange ones are like 9G for a half cup...The Kashi cereal is like 10G per cup(gotta read the label)...Google fiber online...you will find all kinds of ideas...good luck on the fiber quest

My daughter has had constipation problems on and off since she started eating solids. She is now 2 yrs old and doing much better. Flax seed is great with alot of other benefits to. You can get it ground up at some stores and mix that in a shake or pancakes, etc. to hide it. Wheat bran has alot of fiber and can be mixed with other foods. Read the labels so you don't "over fiber" because they say that can cause problems if there is not enough water intake to supplement it. Right now, since it's summer, she is getting a ton of fruit and vegetables. Lots of grapes, peaches, nectarines, plums, strawberries, squash, carrots,corn, etc. One thing that worked like a charm is fresh and dried apricots,esp dried (contains sulfur as the preservative, may be sensitive to it - my daughters not). Lots of fiber in them. I think cherries too. I hope my advice helps.
G. A.

Hi C.-!

If you eat 80% vegetables, and 20% meat and whole grains, you will get enough fiber -

Also cut out all refined sugar and refined flours - this will only leave you higher fiber foods -

Good luck!

I use inulin powder (a fruit/vegetable based fiber extract), which can be added to hot or cold foods and beverages without adding flavor or texture. It's available from many health food stores and on-line; the best price I was able to find was through netrition.com.

I even sprinkle it on top of a piece of whole grain French toast drizzled with about a tablespoon of pure maple syrup ... makes a sweet, crunch topping that is absolutely decadent! You can also stir it into pasta sauces, sprinkle over steamed herbed veggies, toss into pasta or rice. This way the whole family gets the benefit of the added fiber. It's very versatile, easy to travel with and a lifesaver for anyone suffering from bowel issues or high cholesterol.

Two warnings: It must be added slowly and stirred when adding it to hot foods and beverages to prevent clumping, and it's best to start out with a low dosage for the first week or so and gradually increase to prevent overstimulation of the intestinal tract.

Look into flax seed. You can add it to any recipe or food. Sometimes I grind it up so that it can be used by my body better, although when you grind it I don't think it is good to save. (just do that in food you plan on consuming in one sitting) It is high in fiber and omega-3 fatty acids which are great for your brain, eyes, and heart. I buy it at the regular grocery store but you can get it at a whole foods place too. It is an amazing little seed with little to no flavor, so you hardly notice it is there.

Hello C.! There are many ways to increase fiber in your diet. As a lifelong vegetarian I can suggest many ways to do it. First and foremost just by increasing your daily intake of fresh fruits and vegetables you will off to a good start. There are also many fiber rich products on the market and just by adding two to three tablespoons of regular bran to your everyday recipes will surely up the fiber requirements. If there is a Trader Joe`s near you you will find many natural and organic fiber rich products in there. Good luck!

Not exactly what you're looking for but an easy way is to take fiber pills. I take 2 a night, every night before bed. It's easy and not a big deal. I've been doing it for years due to IBS. The pills aren't hard to swallow and you don't have to eat, eat, eat. I use Costco's pills which are similar to Fibercon.

good luck

I haven't seen anyone mention beans yet. Beans of all kinds are high in soluble fiber and protein. This allows you to cut down on your meat a bit too, which doesn't have a lot of fiber. You may not want to eat them every day but a couple times a week will help. Red beans and rice, Brazilian feijoada, and chili are staple dishes in our house and my kids love them. Refried beans in burritos and tacos or as a side dish are another favorite. Whole beans are great in salads and edamame (Japanese style soybeans) are a good snack.

All Bran is a good choice. 13 grams in just 1/3 cup I think. Also veggies like broccoli, asparagus, spinach, I think summer squash and zucchini.

The most amazingly easy (and yummy!) single way to add fiber to your diet: Zen Vegan Fiber Cakes which you can get at Trader Joe's. OK, bear with me, from the name they sound dry, hard, and disgusting, right? Not so! They're these moist delicious little muffins and each one has *13* grams of fiber -- that's half you need in the whole day! I love the Apple Cranberry ones. They're moist and fruity and made with apples, cranberries, and white grape. All natural ingredients. I love them just as moist little muffins, but they're an amazing fiber supplement, too! They carry the blueberry ones at TJ's, too.

I would suggest the following foods...

1) Cereals that are high in fiber like Fiber One, Kashi's Go Lean, etc.
2) Trader Joes has these fruit bars that have 4 or 5 grams per bar. They are like fruit roll ups but natural
3) You could add flaxseed meal (can buy it at Whole Foods or Trader joes) to almost anything and this is an excellent source of fiber
4) Apples are a good source of fiber

Good luck!

We eat a cereal called Fiber One. It is great for getting the system going. It isn't the yummiest stuff but with milk it is pretty good. My 2 year old loves it.

Hi C.
You have received alot of good advice and reccommendations
So here is my 2 cents As a Personal Chef and someone who over the last 10 years has added fiber to my familys diet for medical reasons I will tell you how I do it.. My husband uses the fiber supplements like metumucil as a fiber however I like more food forms like mentioned above. First of all
READ READ READ the labels of everything You can increase your fiber tremendously But doing do so increase water or constipation will also occur
Also some fiber will taste like cardboard so experiment

My favorites that were not mentioned are some tortilla's that have 12 gms English muffins that have 8 per serving and only 100 cal A flat bread called flatout I use instead of 2 slices of bread which has like 100 cal and 8 gms of fiber these can be used as pizza crut for the kids as well.
There is even Yogurt by fiber one and cottage cheese that has fiber so like I said you may have to make a list of items your family eats, go to the stores and compare the fiber and switch to a different brand It is possible I eat 30-40 gms a day w/o thinking If you need more suggestions feel free to contact me

Apples, Celery, Broccoli...there are others. Bran cereal. Good luck!

If you have a pretty healthy diet to start with, I wonder if getting the powder that you add to the food you are already making would work (I've seen the commercials, but I'm not sure what it's called).
I can't wait to see the answers, my husband needs to increase his fiber intake as well.

The Fiber One bars are quite tasty and I also like the cereal. Not so much the carmel cereal though.

Another "quickie" solution, Fiber One makes granola bars and they aren't bad at all. They have three flavors - peanut butter, chocolate chip, and caramel - all of which are pretty good. Downside, of course, is that they're a packaged, processed-type food. But they taste good, are uber-convenient, and each bar has 35% of the RDA for fiber.