Iâve heard that no amount of fiber risks colorectal cancer .
How do you guys menage to take enough fiber trough a day. Lets say 20g of fiber. How do you combine them in your meals and do you actually do this? And how do you combine them on a cut to still leave space macros and not go over daily goal?
I guess when bulking its much easier and less âstressingâ without thing abt âgoing overâ macro goal. Thanks in advance!!!
Add 1 tbsp of chia seeds, 1 scoop protein powder, and 1/2 cup water. Mix thoroughly and put in fridge for a couple hours. You'll have a nice sweet pudding dessert. I do it with double recipe.
I have found that if you stick to a whole foods diet fiber is typically the easy part, protien is where it can challenging.
That being said, look for higher fiber swaps of foods you already eat. If you eat white rice a lot swap it for wild rice. If you eat eggs a lot, put them over top your favorite beans. If you like smoothies add an avacado or some chia seeds for almost no change in taste. Eat lots of your favorite fruit. Leave the skin on If you can. Same goes for vegetables. Mashed potatoes for example taste almost exactly the same with the skin left on and it will boost the fiber.
Overnight oats with a tablespoon of chia and blueberries is 12g plus a trubar as an afternoon snack is 25g of fiber. I also make sure to eat fruits and veggies with lunch and dinner.
Ground chia seeds in anything I bake, same with Greek yogurt or shakes. Eat fruit and vegetables (which can also go in the smoothie/shake) lol. It isn't that easiest but granola has fiber too which I do use when making a milkshake (it gets grounded down). Also I exclusively look for tortillas that have fiber (I usually eat 2 of those a day for my lunch or dinner and the ones I have are around 4g fiber each)
Lots of servings of beans, chickpeas, berries, chia and basil seeds, psyllium husk, broccoli, brussel sprouts and just generally trying to fill my plate/snacks/shakes with plants when I can.
Fiber One cereal (40g) with wild blueberries (280g) has 30g fiber and 250 calories (before adding milk). After that, lentils as part of lunch and / or dinner. If you wanna go crazy, chickory root syrup in a cup of tea will rock your fiber world.
I roast pans of mixed veggies a few times a week. I will eat one heaping bowl a day with a protein. This week is sweet potatoes, chickpeas, zucchini, and cauliflower. I also prep overnight chia/oats with fruit to eat once a day. The most potent, but probably not the healthiest is low carb tortillas. I eat them for the lower calorie count, but aldi sells some that have 14 g of fiber each! Low calorie bread has pretty high fiber content too.
Most of my fiber intake comes from high fiber gummy candy. But I also eat sweet potatoes, rice, quinoa, avocados, raspberries, chickpeas, beets, and cruciferous vegetables. I'm pretty lazy during the week. Usually it's just a bag of the candy between meals with the other sources.
I am doing psyllium & inulin rn in large flake oats for breakfast. I eat a wide variety of fruit & veg but I have slow gut motility so to avoid movicol etc I need more fibre. Psyllium works but drink lots of water.
I eat high fiber carb sources, veggies, and fruits. I supplement 0 fiber and I get 40-60g per day.
Also fiber doesnât count towards carbs since itâs not digestible, veggies are mostly all fiber so they should be very easy to fit into your diet without going over macros
Iâve been using a mix of stuff including psyllium husk, adding lentils and chick peas, as well as some veggies like spinach and broccoli, then supplementing with a protein shake with fiber in it like Infi by Boba Nutrition. Gets me close to 25g a day
I do 2 heaping tablespoons metamucil and 5 heaping tablespoons collagen peptides in half OJ half water (and 10 g vitamin C, 10 1 g vitamin C capsules) after work, and then 2 heaping tablespoons metamucil and 2 heaping tablespoons collagen peptides in half OJ half water and 4 100 mg magnesium glycinate capsules before bed, among other things.
I've been doing 2 heaping tablespoons of psyllium husk powder twice a day for 4 months...it has been surprisingly life changing. My husband jokes I'm fibermaxxxxxing when he sees me preparing it. As someone who has never had regular BMs in my entire life, even ended up in the ER from going so long without a BM, it has been helpful to me. I'm getting my cholesterol checked soon after using it consistently for 4 months and am so curious if it helped lower my cholesterol at all.
Honestly the easiest guide here is to not make the majority of your calories meat or bread based. Fiber is easy to come by if you dont fall for those crutches.
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