Easy & practical ways of getting more fibre into diet

[bibbybox]

Hello

I keep reading about the benefit of fibre & how many of us don't enough, I certainly don't. Any tips of practical ways to get more. I eat lots of fruit & veg but not a huge fan of beans & lentils so not sure how to get anywhere close to 30g daily.

I eat porridge made from steel cut oats most days….

wholemeal bread.

Lentil soup is a tasty way of eating lentils or green lentils with roast veg and goats cheese and balsamic dressing. You could try again?

I have bran flakes with a sliced banana for breakfast, and like wholemeal bread. I have to be careful not to overdo the fibre, though, it can have an effect😏 ifykwim.

Dried apricots, prunes or figs, chopped up with Greek yogurt or similar? I sprinkle on some granola for good measure.

Seeded loaves or 50/50 bread are good too.

Add red lentils to anything saucy. By the time they are cooked down you won't even notice them.

Why do you think you are not getting enough if you eat lots of fruit and veg?

Make sure you eat the whole thing, including skins, especially things like potatoes. Nuts and seeds are also good.

As a PP has said, it’s not good to overdo it!

I love granola & porridge. Not a fan of bread or dried fruit. But will give lentils another try. And I forget about bran flakes, I like them!

Thanks all

Ooh I've been trying to up this too after watching a documentary on gut health. I've been having Greek yogurt with chia seeds and raspberries. apparently ground chia seeds are more easily absorbed than whole but both good! Raspberries have a really good amount of fibre. I use frozen - by the time I eat it at work I have a delicious high protein, big fibre breakfast / snack!

Also, Kellogg's All-bran cereal.

I've just started adding psyllium husk to my (rather rubbish) attempts at baking with almond flour and other low carb alternatives to normal flour. My goodness it has improved my regularity.

@Random789 what do you bake

just the kind of quick-and-easy bread alternatives that you see in keto diets receipes. Usually with almond flour and/or coconut flour. I have to say they aren't delicious but they are good enough as a vehicle for fibre

I have over night soaked oats every morning with fresh fruit and honey but I also chuck on some mixed seeds and chopped nuts.

Two things I have every day. -

1. Home made smoothie made with raspberry, blueberry, banana, spinach, protein powder, Tablespoon of porridge oats and MILLED FLAXSEED. The flaxseed really works on the gut, but in a gentle way not ahem, explosive. I make it with water only and make enough for the week. It keeps very well, might need a stir to get it back to consistency, but I've been doing it this way for a few years now.
2. Porridge with vanilla protein powder and the above mentioned milled flaxseed. Just that, no sugar, honey, nuts, fruit or anything else, nice and smooth and oh so creamy.

I either have the smoothie at breakfast and the porridge for lunch (Yep...) or vice versa. Never feel hungry honest, it must be the protein powder. I am not a health nut I just like this!

I'm afraid I don't each much veg, but at least I get iron from the spinach and fibre and protein from the rest.

Which vanilla protein powder do you use please?

@Alicay Optimum Nutrition gold standard 24grams whey protein, there are strawberry and chocolate flavours also, but the vanilla is just perfect for me, not too sweet but nicely flavoured. It's called Vanilla Ice Cream. Yum. I get it from H+B.

Thanks, will check that out!

Two things I eat every day, (boring creature of habit).
For breakfast I have oats and milk sprinkled with sunflower and chia seeds, topped with prunes. I like plain raw oats but you can make porridge.
Lunch is lots of salad made palatable with chilli oil or dressings. Cooked mixed fruit and yoghurt.
Always add lentils to dishes and generally wholemeal bread but can't stand brown rice or pasta.

I don't diet but I take a drug which can cause constipation so the fibre helps.

Fybogel. It’s really helped my ibs.

Inulin. It's a soluble, prebiotic dietary fibre humans can't digest it, but it is a preferred food source for some of the most beneficial gut bacteria, so taking a little every day really improves your gut microbiome.

You buy it as a white powder, usually sourced from chicory root, it is slightly sweet and smells of cotton candy.

You have to start on a low dose, giving the beneficial bacteria that thrive on it time to increase and multiply until there are enough of them to digest more. I started on half a teaspoon and now take 1 or 2 tablespoons in my breakfast porridge every day. A tablespoon of inulin contains 10g of soluble fibre and is a very easy way to add fibre in a form that improves your gut microbiome.

Where can I buy this from?

I already use milled flaxseeds, prunes and oats for breakfast, but this sounds like the cherry on top!

Thanks lots pf great ideas! Going to try the smoothie idea this week.

Looked on Amazon & they have inulin

I buy it from Amazon, the brand I buy is NKD living it costs 14 quid for a kilo, but a kilo lasts for a long time.

I have two heaped tablespoons (35g) of ground flaxseed in a glass of still water every day. It’s about 8g of fibre in one glass. I try and have atleast one tin of chickpeas / kidney beans / butter beans throughout the day. Leafy veg and fruit too. Brings me to about 30 - 40 g daily. I’m following an “anti cancer” diet after a breast cancer diagnosis last year. I’m now cancer free and want to stay that way, a diet rich in fibre is very anti inflammatory and good for you.

I’m now cancer free and want to stay that way, a diet rich in fibre is very anti inflammatory and good for you.

good to hear & that's what I was reading.

I sometimes cook a batch of brown lentils, with a bay leaf or any other seasoning you like and add some into soups and salads throughout the week. I freeze them in small containers as well and just dump the frozen lentils into the soup when I’m heating it up. Did that today. You can also do the same when cooking pasta. It’s a good combination. I also sometimes cook a batch of barley and do the same thing. I also snack on dried fruit. I need a high fibre diet due to a bowel condition and this helps a lot.

i have a little jar with wheat bran (the baking stuff which is cheap) and a tiny scoop, i aim for three scoops a day.
i add it to the bottom of most meals.

it blends in very little flavor.