Eating a lot of fiber daily makes for a healthy diet. In fact, eating fiber can help prevent both breast cancer and ovarian cancer, as well as reduce chronic inflammation that can lead to heart disease and strokes. To reap the preventative benefits of fiber, you must eat 30 grams of it daily. Sounds daunting, huh? So I put my diet to the test and tallied up my fiber intake from yesterday and I have to say I was pleased with my results. I thought I would share my food diary with you all to put a friendly face on fiber.
To see what I ate and my final fiber intake, just read more
| Meal | Food | Fiber |
| Breakfast | Whole wheat English Muffin (Trader Joe's Brand) | 5 grams |
| 1/2 pink grape fruit | 1 gram | |
| Snack | Apple | 3 grams |
| 1 serving multi-grain pretzels | 3 grams | |
| Lunch | 4 oz. baby carrots | 2 grams | One cup of cooked kale | 2.6 grams |
| 3/4 cup whole wheat penne pasta | 5 grams | |
| Dinner | Roasted pork loin | 0 grams |
| 1 cup roasted yams | 5.3 grams | |
| 3 ounces roasted pearl onions | 1 gram | |
| 2 cups chopped romaine | 2 grams | |
| 1/2 ounce dried cranberries | .7 grams | |
| 1 ounce chopped walnuts | 1.9 grams | |
| TOTAL FIBER INTAKE | 32.5 grams |
I must admit, eating for fiber content was quite a mental challenge; I had to really think about it. You must make every grain product a whole grain product. Plus adding as many fruits and veggies into any meal is certainly helpful. Thank goodness for walnuts, too! I love adding this nut to salads and oatmeal to get some omega-3 fatty acids into my diet and now I know they help increase my daily fiber intake too. I certainly learned that every bit of fiber counts!
Agent Provocateur
Rivaldi
adidas by Stella McCartney
I take a fiber supplement everyday
1Just out of curiousity, about how many calories is that for the day?
2wow, very cool.
3Oof. I think I'll stick to fiber supplements as well. It's hard enough making sure I eat enough food in general much less fiber!
You're food diary is really impressive though. Diverse, healthy, and still really satisfying. Nice!
4Is there a fiber suppliment that you guys can recommend? I have a lot of food allergies and am worried that I don't get enough fiber in my diet, but I'm unsure what to take. Thanks!
5Benefiber!
6It's bookmarked on my page!
from what i've heard/read, fiber supplements aren't as beneficial as getting fiber from food. i was brushing up on my vegan nutrition last night, and in the book i was looking through it said that the average vegan gets 40-50 grams of fiber per day, while the average omnivore gets only 10-20 grams. further, it said that a lot of the health benefits that come with a vegan diet owe a lot to the huge amounts of fiber consumed. being vegan, i never really think about fiber, because i know i'm getting tons of it with everything i eat.
7The FiberOne brand has been so helpful in getting me to meet my fiber intake. I wonder if that's a healthy thing to continue eating?
8I've added both Benefiber and Fiber One brand cereals to my diet.
9Saturn9 Yah, I agree...how many calories is that??
10I've been eating a good amount of green veggies and fiber-rich cereals lately to get more fiber into my diet...I think I already had a decent amount, but I always read how important it is. I also take daily vitamins to further help with this.
11I must just eat a lot of fiber naturally because one always calculate my daily intake and it is always over 30 easily...sometimes 40's
12It's about 1400 calories...not enough i would think.
13i need more fiber in my diet too...i should give benefiber a try.
14I was reading an article once that said if you eat to get all of your daily fiber, protein, and vitamin/minerals through FOOD (rather than supplements) you are naturally going to be eating a low-fat, low-calorie diet but will never go hungry. It's like Fit said---you've go to eat lots of whole grains, fruits, and veggies. It makes a lot of sense to me!
15I have been obsessed with Kashi Vive cereal and any fiberOne cereal, some people think they taste a little bland, but they have great crunch and over 50% of the fiber you need for one day in one serving! Also fiber one's new chewy bars in chocolate oatmeal are amazing, they are like delicious cookies, it's hard to believe they are packed with fiber and only 140 calories.
16Wow, Fit, looks like you're falling short on protein!
17FiberChoice Weight Control Sugar-Free Strawberry chewables are my favorite. I need lots of fiber, so i eat one every morning, sometimes again at night. Yum!
18I have no idea about the calorie content - maybe I need to do a follow up post...and check into how much protein I'm getting. BTW - there is 8 grams of protein in whole wheat pasta. I am going to have to add it all up.
19I eat loads of vegs n fruits everyday, 2 fuji apples, 2 ties of spinach (go green!) minimum, and some other random fruits or vegs green vegs (broccoli, pokchoy, etc)
20Hey Silver, I agree that FiberOne Bars are delicious, but did you know they have high fructose corn syrup in them? I was so dissapointed when I read the ingredients and saw this (just like wiith yoplait yougurt). WTF!!?? these things are suppossed to be healthy! Another reason to love Kashi (you won't find the HFCS in their products)
21I even throw some benefiber in my morning cappuccino... you can't even tell!
22I never knew that fiber can help on all of those things like breast cancer, and chronic inflammation that is so important I am going to be more careful with what I eat because I don't want to be sick when I am older!!!!!!!!!!!
23I tryed the Fiber one Bars, Pretty good and 9 grams of fiber, I had the oats and carmel, Great fiber snack however they are 140 calories but thats not bad if you drink water or a low calories drink!
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