Agnes Z的日记, 2023年10月30日

I don't get much fiber, but I track it. If I eat berries and beans ill get close to enough. A baked potato may have 3-4 grams, I think in the skin. I don't eat a large quantity of food right now 

I'm with you. I eat a ton of fiber-rich foods. 

Switching to cabbage 🥬 based salads 🥗😋 help a lot with the fiber issue. But yes I agree that fiber is a major overlooked issue not just for weight management and satiation. It also helps by slowing the absorption of sugars in the intestines and the management of the gut microbe. It's an interesting read because apparently a lot of the fibers that we can't digest help feed our the little bacteria is in our in our intestines which help keep us healthy and it affects more than just our digestive health but also our mental health as well. It pretty cool stuff if complicated to read about.  

Fritzy, berries and beans—that’s it, these are the main additions to my new way of eating that really changed the way I look at fiber. Also: apples and pears, and cooked whole grains for breakfast. There is no need to overthink it, but it’s worth checking one’s fiber intake if the meals need more to fill you up. It’s either protein or fiber that will do it. For some reason, fat is not that filling for me and I can easily have too much. 

Unity, what are your favorite high-fiber foods? 

Switch up the greens, add berries, and I usually have something like the low carb tortillas on hand because they have tons of fiber for 70 calories. Something between 10-15 g depending on the brand. 

I track my fiber, and aim for 30-35 g daily. Steel cut oats, berries, orange, apple, pear, peaches, nuts, hemp hearts, flax seed, broccoli, brussel sprouts, kale, spinach, bell peppers, cucumber, zuccini, sweet potato, red potato, and the occasional bread or tortilla. 

I get a lot from crispbreads, like those Wasa breads or the Norwegian style that is mostly seeds (sunflower, flax & sesame)  

Leah—yes to cabbage! I have especially warmed to red cabbage, not just raw for salads but also stir-fried in some Asian-inspired dishes I make now. I am focused on fiber for satiety but it is so cool that there are these additional benefits for the gut micro biome, too. Wish science knew more about this—it seems like it’s just at the beginning of figuring this out. 

Katsolo, you mean making salads with things like kale or broccoli? Your salads by the way do look amazing in the pictures I’ve seen but I don’t remember what you use as the green base.  

Outerlimit, your fiber game is amazing! Hope to work up to hemp hearts which is something I have not tried yet😀 

I use salad mixes with kale, broccoli, cabbage, radicchio, and other cruciferous greens. And I usually eat about 300g in that big red bowl, so that’s a lot of crunch for my lunch. Sorry, had to do that. 🤣 

Pixie, those crispbreads are great—I’ve head them and would definitely prefer them over crackers, which they seem to replace very well. I’m a big fan of those dark dense rye breads (Rugbrød)—maybe you’ve tried those, too. 

My three week average is 37 grams a day. Tortillas with flax, avocado, pear, beans, oatmeal,sweet potato and many more. You can’t be “scared” of carbs and get your fiber. Hard to do unless you take supplements. 

I always track fiber. Totally agree that is it important! 

I do. I too find it amazing how little fiber most of the foods I eat have. Any ideas welcome  

Avocado, avocado, avocado!!! 

I do. I try to get at least 35 grams a day in.  

@Agnes Z yes! I love those too with butter or cream cheese, so good! 

You are so right, it is hard to get sufficient fiber and stay within a certain macros and calorie range.