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How to Get Enough Fiber

Top 4 Excuses For Avoiding Fiber

A little roughage in your diet is a necessity when it comes to keeping your digestive system happy, but that's not all it's good for. Getting your fill of fiber reduces your risk of breast cancer, treats belly bloat to help flatten your belly, and helps you feel full and satisfied longer than other foods.

All these health benefits of fiber are staring you in the face, but you still aren't consuming the 25 to 30 grams you're supposed to, and you think you have good reason. Here are the top four excuses women give for not eating enough fiber, and how to overcome them.

Excuse Solution
"High-fiber foods give me gas." Apples, beans, broccoli, and oats are full of fiber, but they can definitely cause some digestive distress. If this sounds familiar, don't swear off these healthy foods forever. Gradually introduce them into your diet. Instead of chowing down a whole pear for a snack, cut up pieces and eat it with yogurt. Or mix beans with rice instead of downing a huge bowl of black bean soup.
"I'm watching my carbs, so I avoid fruit and bread." I definitely don't support a carb-free diet in order to lose weight. Healthy carbs like fruit, whole grains, and whole grain breads fill you up and offer sustained energy so you eat less and have the strength to exercise regularly, which helps with weight loss. But I understand that many women go carb-free. In that case, there's still no reason you can't obtain enough fiber from other foods. Be sure to include tons of veggies, seeds, and nuts in your diet. They're low in carbs and high in fiber.
"I hate vegetables." Who wouldn't rather indulge in a bowl of ice cream than a bowl of salad? But veggies are essential if you want to eat a healthy, balanced diet. There must be some veggies you can tolerate, so be sure to eat those often. Try mixing veggies in with foods you do like, such as adding peppers and tomatoes to your pizza or pasta, or mixing broccoli into your mac and cheese. Fruits, whole grains, and nuts are also excellent sources of fiber, so include those in your daily diet and you'll be on your way to eating enough fiber.
"I get enough in my morning bowl of cereal." I hate to break it to you, but most types of cereal contain five grams or less of fiber. Even if you go for a high-fiber cereal such as Go Lean or Fiber One, a serving won't offer more than 15 grams. Adding half a cup of fruit will only add four extra grams. Don't rely on breakfast alone to help you reach your daily fiber quota. Make sure your lunch, snacks, and dinner include veggies, fruits, nuts, and whole grains.
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Spectra Spectra 6 years
I get a ton of fiber. It doesn't really make me that gassy. The gas that it does give me is usually minimal and I get rid of it in the morning while I'm alone and working out. Once it's out of my system, I'm totally fine the rest of the day. Activated charcoal tabs can help if you are feeling really bloated, though. And people who say they don't like veggies have probably just never had them prepared properly. I love roasted carrots and broccoli and if you steam cabbage, it's very good.
amber512 amber512 6 years
I get PLENTY of fiber. 40-50 grams a day. Although I can't eat a lot of fruits because they make my stomach BURN. I get mine mostly from the fruits I can handle, veggies, whole grains, and beans.
GlowingMoon GlowingMoon 6 years
I'm with Le Romantique. I'm obsessed with fiber, too. It's an important part of my diet (what I eat in general, not to lose weight). It keeps me full, and keeps everything moving along. ")
Munkeyhed Munkeyhed 6 years
My sister got me using Benefiber, which you can add to anything. I'll add it to scrambled eggs, or yogurt, etc. You do need to start with a small amount 1st (trust me), then work up to the maximum. Definitely does help w/the belly bloat, as does cutting out carbonated drinks.
danakscully64 danakscully64 6 years
I think a problem people have is eating too many animal based foods. Lots of milk, cheese, and meat at every meal (all contain no fiber). It's very easy to get all of your fiber intake for the day if you're eating a variety of plant based meals. My favorite meals involve lentils (Lentil Loaf and Red Lentil-Cauliflower Curry, Mmmmmmm). Beans are great, lots of fruits and veggies too. I feel 100 times better now than I did when I ate meat. :) Fiber rocks!
100lbsandcountin 100lbsandcountin 6 years
this might be tmi but i found when i went on no-carb diets i wouldn't have a BM for days. Ever since then I make sure I eat my fruits, veggies and whole grains to regulate my digestive system. no more dieting for me. www.100lbsandcounting.com
Dr-Betty Dr-Betty 6 years
It helps to eat fruit separate from meals if you suffer from gas... I think it's because it digests faster.
Beaner Beaner 6 years
The gas thing definitely gets me, but I just avoid certain foods like high-fiber cereals, granola bars, and eating an apple on its own. Spreading out my fiber intake throughout the day really helps.
rockd_out_vxn rockd_out_vxn 6 years
ditto
le-romantique le-romantique 6 years
Luckily I'm obsessed with fiber so I don't have to worry about this :)
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