How to Get More Fiber Into Your Diet
IntoFit | May 21st, 2009 | General Health Tips, Weight Loss Tips | 5 Comments »
My cousin emailed me to suggest I write a post about how to sneak fiber into your kids diets, which I thought was a great idea. As I sat down to write it, I realized I should actually write a post about how to sneak fiber in your diet as well!
Here are some ideas. Some are great for kids, some are great for adults and some are great for both!
1. Start your day with a bowl of steel cut oatmeal and berries or a high fiber cereal.
2. Cut up a piece of fruit for a mid morning snack. Don’t forget to eat the skin!
The skin is where most of the fiber is 
3. Sprinkle ground flax on your salads, oatmeal’s, cereals or soups!
4. Pick a high fiber low sugar bread like Ezekiel or a good whole grain option instead of a low fiber choice.
5. If you’re going for pasta, there are so many choices now that have over 7 grams of fiber per serving. That’s over 1/4 of your daily recommended intake of fiber!
6. Mix in crushed up shredded wheat or Quaker oats in your breading for fish sticks or chicken nuggets!
7. Sprinkle Bran Buds or Original Fiber One on-top of your yogurt as a mid afternoon snack. They add a sweet crunchy flavor! Although a great idea for adults, my cousin says her kids love pouring the “crunchies” on top of their yogurt.
8. When baking, instead of using all white flour try doing a combo of half whole wheat flour. I actually bake with oat bran a lot as well.
9. Make treats with cereals like Fiber One. Adding Fiber One into something like rice crispy squares or nuts and bolts is actually unnoticeable, and the fiber benefit you get from it are great!
10. Add flax to any batter! Use it in brownies, cookies and cakes!
11. Trade in your high carbohydrates low fiber side dish for a high fiber one. Try a spinach salad, steamed veggies like broccoli, a Tabbouleh salad or even some Quinoa or whole wheat couscous.
12. Add beans into your diet. Make a pot of chili or a simple bean salad!
13. Fruit for dessert.
- 145552 Steps.
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I have heard so much about the Original Fibre One cereal so I just recently went to buy it and have been having a bowl for breakfast. However, in health magazines they always tell you that it is so great because it covers nearly half of the daily suggested amount of fibre that we need (24g I think). One serving = 14g. However, one serving is half a cup of Fibre One! It is THE smallest amount of cereal! I know this seems like a very detailed question, but what I am really asking is can you have TOO much fibre? If I have a full cup of Fibre One in the morning (28g of fibre), and I generally eat healthy fruits, veggies and whole grains anyways, am I going to have too much fibre in my diet?
This is a great question – one that I think you should talk with your definitely doctor about. I think many people don’t even get the recommend amount of fiber to begin with so being stressed about overdoing is not such a concern. There are some health professionals that think that eating more than 35 grams of fiber per day may conflict with the absorption of vitamins and minerals in your body. But even with your 2 servings of Fiber one and fruits and veggies, depending on how much your eating, you may not be hitting that 35 gram mark.
If you’re up for it, I would try to pair back on the Fiber One to just one serving and have something along with it for breakfast. Maybe a yogurt, cheese – or even a piece of whole grain with some peanut butter. The whole grain will still provide fiber, but less than Fiber One. I am a firm believer in serving sizes and always try to stick to what the box tells me. The people at Fiber One came up with that serving size ( which is small and low in calories) probably because of the amount of fiber it provides. However, If you still want to stick to your double serving of Fiber one, just make sure to drink lots of water so that your body can get through all that fiber you’re feeding it in one shot. And always talk to your doctor about any questions you have.
Hope that helps!
This is a great question – one that I think you should talk with your definitely doctor about. I think many people don’t even get the recommend amount of fiber to begin with so being stressed about overdoing is not such a concern. There are some health professionals that think that eating more than 35 grams of fiber per day may conflict with the absorption of vitamins and minerals in your body. But even with your 2 servings of Fiber one and fruits and veggies, depending on how much your eating, you may not be hitting that 35 gram mark.
If you’re up for it, I would try to pair back on the Fiber One to just one serving and have something along with it for breakfast. Maybe a yogurt, cheese – or even a piece of whole grain with some peanut butter. The whole grain will still provide fiber, but less than Fiber One. I am a firm believer in serving sizes and always try to stick to what the box tells me. The people at Fiber One came up with that serving size ( which is small and low in calories) probably because of the amount of fiber it provides. However, If you still want to stick to your double serving of Fiber one, just make sure to drink lots of water so that your body can get through all that fiber you’re feeding it in one shot. And always talk to your doctor about any questions you have.
Hope that helps!
Are there any health benefits to shredded coconut?
There are many great health benefits to shredded coconut. 1 cup of shredded coconut contains 7.2 grams of fiber. It contains many B Vitamins, folic acid, calcium, iron, magnesium and potassium. However, shredded coconut comes for a mature coconut. This means that you are looking at a much higher fat and calorie count then you would if you were to eat a young coconut. For 1 cup of shredded coconut you are looking at over 26 grams of fat, 80% of that being saturated fat. I would avoid the shredded coconut and look for my fiber and vitamins somewhere else.