I feel like I have definitely adopted fiber maxxing before the rest of the internet-- love that for me since I am never the first to any trend anymore. Since May, I have been eating 30 grams of fiber a day-- lots of time MORE than this, and wow, you guys. EATING THAT MUCH FIBER IS A FULL TIME JOB.
I should also note that on the advice of my doctor, I take a fiber supplement daily, but I do NOT count this toward my 30 grams.
I really need to be eating a BUNCH of veggies on the daily to hit this goal-- especially broccoli, and my secret is to buy the steam-in-a-bag pouch at my favorite Kroger branded store and pretend I do not know about microplastics in my body. But! Even on Mondays when I go to work before breakfast and come home after dinner, I have been hitting that goal (and coming very close to 100 grams of protein, too!)
Here's what I ate on Monday, September 8, a day that I had 3 too many grams of saturated fat because I relied more than usual on processed foods because I was gone ALL DAMN DAY.
Breakfast (RX bar and a protein drank):
Lunch (Taylor Farms Mediterranean crunch salad kit (1cup) and 3.5 oz grilled skinless chicken thigh, plus 2 plums)
Snack (crunchy mini cucumbers)
Super fast, super simple, super filling: 99 grams of protein and 44 grams of fiber. Needed: more iron (took a supplement) and more vitamin c (I technically met this through the vitamin I take, but also should just eat more citrus fruit-- I am out of cutie).s I also needed more potassium this day because I was missing the Popeye amount of sauteed spinach I like to eat for lunch at home, but I did nothing to fill that void.
I also really like to eat a bowl of cheerios with fairlife milk when I am at home in the afternoon, and you would be surprised how many boxes a fortifiied breakfast cereal checks.
What's your fave fiber source?
I have issues with fiber, so I don't tend to aim for it as a goal. But I totally get how aiming for a certain amount is a full time job. That is one of the MAIN reasons I cannot do calorie counting any more. It's ALL I think about, and I hate that. My "thing" is getting 100g of protein a day, although now it seems like there's a backlash against protein????, and that was tricky until I figured out a pretty solid way to do it on autopilot. Fairlife milk is KEY to my plan, as is Greek yogurt.
ReplyDeleteI definitely need to get more veggies into my body on the daily, though. And fruits. I get so frustrated with fruits and veggies because sometimes I buy them and wash them so they are ready to go... and then no one eats them and they go bad. Or, I buy veggies and fruits and DON'T wash them, to extend their longevity, and then no one eats them because they aren't ready to go and they go bad. ARGH.
I did not answer your question at all.
Phew- I agree, getting all that fiber (and protein) in is a full-time job. I don't track my fiber (hmm, maybe I should!) i have a fiber supplement that my doctor recommended to help with digestive issues- it'a a powder I mix with water. And, my dinner is almost always a big salad. Am I getting enough? Who knows...
ReplyDeleteI feel like I have long been a Fibre Evangelist, like you, also before Fibre Was Cool. I remember 25 years ago people in the office talking about the Atkins diet and I remember thinking "but how do they poop?" I eat so much fibre but I don't track anything food related due to lifelong issues around tracking food/ calories/ fat grams/ whatever else this world throws at us. I far exceed whatever is the recommended guidelines, but it's easy to do when you eat a plant based diet. Basically everything is chock full of fibre! Veg and fruit and beans and legumes, I guess those are all my sources.
ReplyDeleteFiber is everything to me, lol. The way some people talk about protein is how I feel about fiber. I usually eat oatmeal in the morning with flax seeds (and other toppings). I also mill my own grain at home (which honestly isn't too complicated with the mill I have) and throw it in the bread machine for whole wheat bread.
ReplyDeleteMy main source of fiber is a salad or carrots most days. I also made a chickpea salad for lunches this week so that's a bit source of fiber as well (13g). I am tracking my macros right now and can't say I love it/enjoy it, but it needs to happen for awhile to see if I can make a dent in some of the weight I've gained during perimenopause. Sigh.
ReplyDeleteI have no idea how much fiber I get but just try to throw in a fiber-y component (fruit / veg or both) of each meal and hope for the best, ha!
ReplyDeleteI started focusing on fiber after working with a health coach. What surprised me is lettuce is low in fiber, even romaine. So sure, you get your greens, but it’s not fibrous unless it’s kale or chard.
ReplyDeleteI do not know how much fiber I eat, but I'd venture to say it's a lot. I'm not supposed to eat things like broccoli and apples and black beans and a bunch of other beans because of SIBO, which is rough because I like all of the above. I'm hearing more and more about Fairlife milk and it sounds like I should maybe swap it out for my almond milk. The snacky dinner you ate? No amount of peanut butter cups (and I LOVE those and have one after my dinner, also as a signal that I'm done eating - the message is often ignored though) would signal my body that I'd just eaten dinner and I was done eating unless I had a plate with lots of food on it. :)
ReplyDeleteI eat a fair amount of fiber. I add ground flax to a lot of things, love oatmeal, and add things like chia seeds to just about everything I make/eat. Oh, and I also take one fiber pill a day. It's not a big amount of fiber, but I figure it's very sustainable. It has psyllium husk and I think you can take up to something like 9/day which seems like a lot more than I need. So I now just include one with my other daily vitamins.
ReplyDeleteI don't track anything at this point for ditto the reason Nicole lists above.
You don't count your fiber supplement? But... but..? Just kidding. I have a sizeable tub of either broccoli or cauliflower every lunch time, besides whatever vegetable we have with dinner, but I don't track anything either. I do have Greek yogurt every day, and right now I am addicted to Kind Pumpkin Seed bars.
ReplyDeleteI don’t track macros, but I try to eat fruits and/or veggies with every meal. I’m pretty regular, so I assume that’s enough. Is it? I don’t know. Maybe I need to add a fiber supplement. I don’t track my protein either, but recently added collagen powder to my regime.
ReplyDeleteI enjoy eating bread, oats, pasta... to get my fiber in. And then what I feel is a pretty regular fruit/vegetable intake.
ReplyDeleteBeans! And a carb balance tortilla (15g by itself).
ReplyDeleteThis post has befuddled me a bit. What are the major benefits of fibre that we are all meant to be chasing..? Obvs the traditional ones of preventing constipation and lowering risk of bowel cancer… Anything else? Am I missing something??
ReplyDeleteGut health! Your microbiome loves fiber. And it keeps you feeling fuller longer. Stabilizes your blood sugar, so it doesn’t have sharps swings and lows. Fiber is KEY
DeleteThis is awesome! I've been working really hard to focus on fiber and protein, since counting calories will make me a crazy person. I can hit protein pretty consistently but struggle SO MUCH with fiber. I did make a pumpkin overnight oats with chia seeds that maybe has changed my life and I'm pretty sure has 400 g of fiber in it
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