Most people are looking for ways to Ways to Get 5 Grams of Fiber.
20+ years ago Bubba Sparxxx called his poops “grumpies.” With more fiber in his diet perhaps they wouldn’t have felt so grumpy. But that’s hindsight, or the rearview. Fiber matters: it helps you feel fuller for longer, lowers cholesterol, it feeds the good bacteria in your gut, and that in turn seems to be central in preventing and/or mitigating digestive issues and many autoimmune diseases. Also, being regular is nice.
25 Makes You Feel Alive!!
As a woman you want to aim for 25 grams of fiber per day. More is also fine. For 3 meals per day that’s about 8 grams per meal. The fiber doesn’t need perfectly even distribution. Just get it in over the day, and it will work itself out. Your stool is the one place where bulking up can help slim down.
Without further doodoo, here’s the list of How to Get More Fiber in Your Diet:
1. ½ serving Kashi Go: just ½ serving will get you 5.5 grams of fiber and 6.5 grams of protein for 105 calories. That’s a good deal.
a. My two cents: the original flavor is gross, the cinnamon is awesome, and the rest are decent. It’s a great, low calorie way to add some crunch to things like yogurt or cottage cheese… also, if Kashi is reading this feel free to put me on the payroll…
b. Also, Target is generally the lowest consistent price.
2. Easy fruit: this is fruits you don’t need to cut up or put in a container. (No, fruit will NOT make you fat.)
a. 1 large Apple: 1 large (most apples in stores are large or XL) apple has 5+ grams fiber for just 115 calories. They’re also convenient to carry, low in calories, high in water (being hydrated is also essential for smooth moves), and take up lots of room in your stomach.
b. 1 large pear: 1 large pear has 7g of fiber, for 130 calories.
c. 1 large orange: 1 large orange has 4.5g fiber and under 90 calories.
3. Berry Powerful:
a. 2 cups strawberries: 2 cups sounds like it would be too many calories, but 90 total, it’s not. Those 2 cups of strawberries (fresh and frozen are the same) also yield 6 grams of fiber. Super filling, high fiber, low calorie and high water content.
b. 1 cup Raspberries: 1 cup of raspberries has 8 grams of fiber for just 65 calories.
c. 1 cup blackberries:1 cup of blackberries also has 8 grams of fiber for just 62 calories.
4. 2 cups green beans: like with the strawberries, this may seem like too many calories, but the total calories are just 62. This will also yield 7 grams of fiber.
a. Tips: Great when simmered with chopped onion, and if you are feeling fancy add some better than bullion chicken base which is low calorie an high in flavor.
b. Salt, pepper and garlic powder have essentially zero calories.
c. They keep well, so you can make a large batch for the week.
5. 1 cup Lentil soup: the easiest route is to get the pre-made cartons (look like little juice boxes) or canned. 1 cup will usually yield 9 grams of fiber for about 130 calories, and beans are very filling.
a. Most places do a decent job, and all brands will be equally bland.
b. A sprinkle of tamari is one of the easiest bland fixes as it adds umami and saltiness, which is usually lacking. Adding a few spices to premade soup is way easier than starting from scratch.
6. 2 tablespoons Chia: one serving has 10 grams of fiber, but it also has 140 calories, so you’ve got to watch your serving sizes. It’s almost as high calorie as peanut butter.
7. Wilted greens: something like kale has only 1 g of fiber per cup, and when eaten raw it usually needs an excessive number of calories of dressing to be palatable. However, just a minute with chef mic (pronounced “mike,” full name is microwave), or a few minutes on the stove top will shrink 5 cups raw into just 1 cups cooked. It releases plenty of water as it is cooked, so you don’t need to add any fat (calories), but I would definitely recommend salt, pepper, and whatever other seasonings you like.
8. 2 slices low calorie bread: We particularly like Natures Own Honey Wheat keto bread. (No, we haven’t jumped on the keto bandwagon, we still think keto is a bad idea for nearly everyone.) 2 slices yields 6 grams of fiber for only 80 calories, and makes a decent sandwich. It can be a little dry, so extra low calorie toppings that are also moist are helpful. Things like mustard, tomatoes and pickles.
9. 3 tablespoons of Powdered peanut butter: powdered peanut butter is a great way to enjoy peanut butter flavor without all the fat (calories!), and boosting the protein and fiber content. 3 tablespoons is 1.5 servings and yields about 5 grams of fiber, 12 grams of protein for only 100 calories. Great in protein shakes, and some clients really like it mixed into their yogurt.
10. 1 medium potato: 1 “medium” russet potato (smallest at grocery store), has 5 grams of fiber, more potassium than 2 bananas, and only 160 calories.
a. Potatoes are the most filling food that science hasmeasured. There is something called the satiety index – how full do people feel, and for how long per calorie of a food. Croissants are near the bottom, and potatoes are at the top!
b. Salt, pepper and salsa are great on a steamed or baked potato.
c. We’re talking steamed, baked or microwaved potato as opposed to deep fried deliciousness, or taters that have been smothered in fat (like olive oil) and baked because they’re going to be nearly as high in calories as French fries – French fries are not “carbs”. (“Healthy fat” or not, oil is pure fat, and fat calories add up faster than anything else.)
d. No, Carbs do not make you fat, calories do, and fat (not carbs) are by far the easiest to overconsume. Gary Taubes is wrong. (Research here).
NOT on my list of Ways to Get 5 Grams of Fiber:
1. Nuts: they have fiber, but it takes too many calories to get that fiber. Almonds, for instance, require 275 calories per 5 grams. To get to 25 grams of fiber would require over 1,300 calories from almonds which blows pretty much anyone’s calorie budget.
2. Dried fruit: same reason these aren’t on the list – too many calories required to get the fiber. Fruit is great, but neither dried fruit nor juice are – dried fruit is basically candy, and fruit juice is basically soda. Fruit is to be consumed whole.
3. Avocados: they do have fiber, but they’re also very high in calories because they’re very high in fat.
Parting Thoughts
Pair something from this list with something from this protein list and you have your meal planning done that covers all of the bases and will be easy on your calorie budget.
I can’t tell you how happy I am to finally be writing about poop professionally. For college nutrition papers I’d find a ways to work in (out?) poop-factoids and/or jokes, and my TA’s would mark me down to a B, call me “unprofessional” and be super butt-hurt… figuratively butt-hurt… as far as I know…
As they say, potty humor is the spice of life.
Stay moving with these 10 Ways to Get 5 Grams of Fiber
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