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How Do You Get More Fiber

Kathleen Smith

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Kathleen Smith Contributor
Kathleen Smith
Posted

Hi everyone!

This is my first year gluten free and after a rough begining I have been doing great the last 7 months or so. And feeling great too!!!

I am now doing Weight Watchers and have been losing weight. They talk about the importance fiber for losing weight. Of course they all can eat alot of fiber in Fiber one, oatmeal, etc...

I eat fruits and vegetables every day but still not 30 grams worth. I know beans have alot and I will start incorporating that into my salad each day.

Any other suggestions so I get more. Is there a drink like Metamucil or something else that has alot of fiber and is Gluten Free??

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tarnalberry Community Regular
tarnalberry
Posted

Some items and their fiber count

Beans (navy) 19g/cup

Split peas 16g/cup

Lentils 15g/cup

Beans (black, pinto, kidney) 14g/cup

Garbanzo beans 12g/cup

Raspberries 11g/cup

Green peas 9g/cup

Blackberries 8g/cup

Pumpkin 7g/cup

Sweet potato 6g/cup

Broccoli 6g/cup

Greens (turnip, collard, etc.) ~5g/cup

Blueberries 5g/cup

Carrots 5g/cup

Pears 5g/pear

Potatoes (with skin) 4.5g/potato

Oranges 4g/orange

Spinach 4g/cup (cooked)

Banana 4g/banana

Almonds 4g/oz

LOTS of non-grain ways to get plenty of fiber. Veggies are your best bet along with beans, but plenty of fruits have a good dose of fiber as well.

celiac-mommy Collaborator
celiac-mommy
Posted

I keep track of calories, fiber and protein on one of my phone apps and I average 40g of fiber a day and ~80g protein. I'm a vegetarian and I've figured out that I can replace ground beef with lentils with little alteration in taste-my carniverous husband likes it alot too! This is my day today and it's right around 40g and all gluten-free (1763 calories in all of this, normally ~1500 but I have a big workout tonight)--

2.6g---small banana

1g-----homemade pumpkin muffin-low fat, low sugar

1.3g---mocha latte

5.3g---4c salad (mix of spinach, baby greens, broccoli, cabbage and green beans)

0------dijon/balsamic dressing

9.5g---leftover homemade lentil soup (2 cups)

6g-----gluten-free oatmeal/blueberry muffin-low fat, low sugar

5.3g---4c salad (same as above)

0------same dressing

0------2 hard boiled eggs

8------2 gluten-free oatmeal cookies (homemade)-low fat

0.1----protein hot chocolate (1 scoop vanilla protein powder, 1tbs cocoa powder, 1tbs agave nectar and 1.5c near boiling almond milk)

Kathleen Smith Contributor
Kathleen Smith
Posted
  • Author

I keep track of calories, fiber and protein on one of my phone apps and I average 40g of fiber a day and ~80g protein. I'm a vegetarian and I've figured out that I can replace ground beef with lentils with little alteration in taste-my carniverous husband likes it alot too! This is my day today and it's right around 40g and all gluten-free (1763 calories in all of this, normally ~1500 but I have a big workout tonight)--

2.6g---small banana

1g-----homemade pumpkin muffin-low fat, low sugar

1.3g---mocha latte

5.3g---4c salad (mix of spinach, baby greens, broccoli, cabbage and green beans)

0------dijon/balsamic dressing

9.5g---leftover homemade lentil soup (2 cups)

6g-----gluten-free oatmeal/blueberry muffin-low fat, low sugar

5.3g---4c salad (same as above)

0------same dressing

0------2 hard boiled eggs

8------2 gluten-free oatmeal cookies (homemade)-low fat

0.1----protein hot chocolate (1 scoop vanilla protein powder, 1tbs cocoa powder, 1tbs agave nectar and 1.5c near boiling almond milk)

Kathleen Smith Contributor
Kathleen Smith
Posted
  • Author

Thank you both for your replies. They are VERY helpful.

Celiac Mommy, your gluten-free oatmeal/blueberry muffin-low fat, low sugar, did you make that yourself or get it somewhere?

mamaw Community Regular
mamaw
Posted

Flax seed & Lame Advertisement seed is a good choice of fiber,

Miralax is gluten-free & is recommended by doctors....

runningcrazy Contributor
runningcrazy
Posted

Hi everyone!

This is my first year gluten free and after a rough begining I have been doing great the last 7 months or so. And feeling great too!!!

I am now doing Weight Watchers and have been losing weight. They talk about the importance fiber for losing weight. Of course they all can eat alot of fiber in Fiber one, oatmeal, etc...

I eat fruits and vegetables every day but still not 30 grams worth. I know beans have alot and I will start incorporating that into my salad each day.

Any other suggestions so I get more. Is there a drink like Metamucil or something else that has alot of fiber and is Gluten Free??

What kind of salad? You may want to switch the lettuce to mixed greens with lots of spinach(more fibrous) Also, they do sell gluten free oats if you don't have a reaction to them(i dont) I like to throw in ground flax seed to everything i can(soups, salads, cereal, oatmeal, smoothies, sandwiches, everything)Ground flax has lots of fiber. Quinoa and brown rice are a good substitute for white rice for more fiber. As a dairy free vegetarian, when i have a smoothie i also add in hemp protein powder(full of protein and fiber) which is also an option.

Try skipping the snacks like gluten-free crackers or whatnot and switching to unsalted unbuttered popcorn, apples, and other fibrous snacks. Switch what you can to whole grain.

Perky-o's makes a nutty flax cereal that is high fiber and high protein.

Best of luck :):D

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RiceGuy Collaborator
RiceGuy
Posted

You've gotten great advice already. Coconut has a good amount of fiber too. Especially coconut flour. Adding it to stews and cream soups as a thickener will also add fiber (not to mention it tastes great). Works great in various baked goods too.

runningcrazy Contributor
runningcrazy
Posted

You've gotten great advice already. Coconut has a good amount of fiber too. Especially coconut flour. Adding it to stews and cream soups as a thickener will also add fiber (not to mention it tastes great). Works great in various baked goods too.

I agree, half a cup of dairy free coconut milk ice cream( :P ) which happens to be amazingly delicious, has 6 grams of fiber!

Sweetfudge Community Regular
Sweetfudge
Posted

I take a fiber supplement in addition to eating lots of whole grains and veggies. I take acacia fiber, which is made specifically for help with GI problems (bloating, gas, etc), and easy to digest. You can google "Heather's Tummy Fiber" for more info. I buy mine in 1 lb bags at the HFS, and it lasts me a good month and a half. I take 9-12 grams a day (1 1/2 - 2 tbsp). I definitely notice a difference when I'm not taking it.

GFinDC Veteran
GFinDC
Posted

I add psyllium husks to my food. It can be added to about anything I think.

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