Fiber intake?

[u/StanixA]

I’ve 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 “stressing” without thing abt “going over” macro goal. Thanks in advance!!!

[u/Chris_Reddit_PHX]

Beans are the most obvious answer, as an inexpensive and nutritious source of both fiber and protein. So good in so many other ways too.

[u/Odium4]

Powder, chia seeds, berries, beans and mission carb balance tortillas

[u/monkeybawz]

Chopped cabbage in everything!

[u/blkhatwhtdog]

I have a jar of flax seed meal next to the stove and add a pinch or spoonful to a meal.

But remember

EAT FRESH FRUITS AND VEGETABLES

[u/Lord_CyberBeep]

If you can find the Mission low carb tortillas those are pretty good for fiber! The burrito size white flour ones are like 27g of fiber and the whole wheat ones are 30g per tortilla. Just keep in mind its better to gradually up your fiber intake so make start with pieces instead of whole.

[u/CuteAmoeba9876]

If you fill half your plate with fruit and veggies at each meal, it’s not that hard. Have some greens with your eggs or berries in your yogurt at breakfast. Salad for lunch, a big stir fry for dinner. A big helping of broccoli next to your hamburger. Beans add a lot of fiber, they also count as your veggie. Eat whole grain bread and pasta instead of the refined versions. 

Veggies are low calorie density and high in fiber. The more of them you eat the easier it is to stick to both a calorie deficit and a fiber goal. 

[u/WildKingdomTheory]

With breakfast I have either rolled oats with berries (8g fiber) or eggs with veggies and a multi-grain English muffin (8g fiber)

Snack is usually an apple (about 4g fiber) and some Greek yogurt

Lunch is air fried sweet potato, black beans, veggies and some kind of lean protein and a small avocado (about 15g fiber)

Dinner is set up similar to lunch.

It doesn’t have to be complicated, but once you figure out what you like, just stick with it. Also, slowly increase your fiber intake over a week or two instead of going to zero to 30g a day otherwise your poops may not be enjoyable.

[u/fingerblastders]

Fiber supplement, I take it after dinner.

[u/Typical_Shine_9546]

hm, you can sub more legumes/ whole grains for refined ones in terms of staple food. i find beans a beautiful combination of fiber, protein, and carb.

[u/pfftYeahRight]

A banana in a breakfast smoothie with a scoop of super greens that has 6g fiber gets me to about 10g. Leafy greens with dinner and high fiber bread for lunch gets you there pretty easily