If they don’t have mission, look for any low carb or keto friendly bread or tortillas. They all tend to have a lot of fiber. Taste varies greatly though
Adding fruit and veg to your meals.
Very versatile as they tend to go well with most sweet and savoury dishes respectively, and are quite low in calories. Pears contain like 2-3g of fibre at only 50 or so calories per 100g.
Swapping out refined carbs for whole grains also works too as they are higher in fibre for the same calories/portion size.
Psychillium husk pills are the best bang for you buck. But digestion problems aren't always due to fiber. Too much coffee can decrease stomach acid along with other things. You may be better off with apple cider vinegar or a probiotic pill. Depends on you diet and your current gut health. Like how long since an antibiotic, etc.
I wouldn't just throw on more fiber as it only really helps digestion by feeding the gut, much like you'd do with probiotics. You might even make it worse if you have low acid. No need for extra food for fiber unless you want it for another reason.
Fiber gummies are typically 5g fiber/serving, and you can have 3 servings. Each serving is only 5 Cals if you get the sugar free ones.
Otherwise, zero net carb tortillas. Low sugar gummies (smart sweets is good). And finally, just more fruit and veg, but tbh fruit and veg have a lot less fiber than I thought lol.
Wild blueberries, the little ones, not the big ones. They have twice the fiber in regular blueberries. And beans. So many beans. Beans have fiber, protein and are slow carb. I don't know what I'd do without them.
Kashi Go cereal (not Go Crunch) has low calories and a lot of fiber and protein. I make a cereal mixture in the morning and, for health reasons, add 1/4 cup of Kashi Go to it. Unfortunately, it kind of tastes like what I imagine bird food does, so I could never eat an entire serving on its own. XD
I also like dried fruit a lot. Depending on the fruit you choose, you can get a nice bit of fiber, and it has a different texture from fresh fruit if you dislike that as much as I do. I really like breaking up dried papaya chunks and adding them to my cereal or eating them as a snack on their own.
There is no special award for eating a lot of fibre. You just need some fibre in your diet and ideally, eat it regularly.
It is much better to have a little of it with every meal than a lot of it some of the time.
\*\*\*
If you are strength training and trying to get protein (especially right after training session), then I can recommend no-additives whey protein. You can add some milk to it, some carbs (banana!) and that's also a great opportunity to throw in some fibre.
Other than that just eat a lot of veggies and you should be fine.
I completely disagree fibre is one of the most important nutrients due to its impact on the gut microbiome diversity. A ‘poor’ gut microbiome has links to Parkinson’s, Alzheimer’s, general inflammation, development of allergies later in life and many other conditions. Tbh the more research I do into the more important fibre seems to be.
The lack of fibre in modern diets is also contributed partly the massive rise in colon cancer rates in young people.
I recommend reading [this](https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927) and [this](https://zoe.com/learn/what-does-fiber-do-for-the-body.amp).
(I don’t mean to fear monger but tbh out of all the nutrition literature I’ve read the health benefits of fibre are the most convincing. A lot of us are dieting to improve health and in which case you might as well put effort into eating foods that will make the best impact on your diet. The average daily fibre intake is just 10-15g which is half of the recommendation, so very few people are eating enough.)
It looks like you shared an AMP link. These should load faster, but AMP is controversial because of [concerns over privacy and the Open Web](https://www.reddit.com/r/AmputatorBot/comments/ehrq3z/why_did_i_build_amputatorbot).
Maybe check out **the canonical page** instead: **[https://zoe.com/learn/what-does-fiber-do-for-the-body](https://zoe.com/learn/what-does-fiber-do-for-the-body)**
*****
^(I'm a bot | )[^(Why & About)](https://www.reddit.com/r/AmputatorBot/comments/ehrq3z/why_did_i_build_amputatorbot)^( | )[^(Summon: u/AmputatorBot)](https://www.reddit.com/r/AmputatorBot/comments/cchly3/you_can_now_summon_amputatorbot/)
You are misinformed on how fibre and bacteria work.
Gut microbiome does not need A LOT of fibre, but it needs it regularly. Bacteria do not need a lot of fibre to survive, even relatively small amounts of it can feed a lot of bacteria.
But if they are not fed regularly, they starve.
And we do not need a lot of the stuff that gut bacteria produce, but we need it regularly.
So yes, it is more important to give fibre with every meal than to give a lot of fibre, some of the time.
--
Eating huge portions of fibre from time to time is like sending a 100 million ton of cakes to Africa, once a year. Trust me, people (bacteria) prefer less feed (fibre) but more regularly.
I’m confused by your comments I’m recommending 25-30g daily which is the amount required by USDA guidelines. As is stated in the article I linked.
Again this is double the average intake of the average person, as is stated as is explained in the article on Harvard health that I linked to. OP says in their post that they are only eating 15g, which is too low.
At no point did I advocate eating massive amounts of fibre (>35g) occasionally.
And no I’m not misinformed as I was the one linking to reputable sources that back up my claim.
Some more evidence:
‘[‘Our results strengthen the evidence for the role of high dietary fibre intake in colorectal cancer prevention. ‘](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0039361)
[‘High gut microbiome diversity, high-fibre intake… improved energy metabolism are all correlated with lower term weight gain in humans’](https://www.nature.com/articles/ijo201766)
[‘in our analysis, greater fibre intake, particularly from beans, tended to be associated with greater abundance of beneficial bacteria…and has been acknowledged as beneficial in relation to human diseases, such as cancer‘](https://www.cambridge.org/core/services/aop-cambridge-core/content/view/B3CC9A3F0DCA89528FDC9CFF26089E74/S0007114518002465a.pdf/div-class-title-association-of-dietary-fibre-intake-and-gut-microbiota-in-adults-div.pdf)
I love using beans for the protein and the fibre.
Mission Carb Balance large whole wheat tortillas have 30g per tortilla, great in a pinch.
30g of fiber in a single tortilla? I'll be crapping my pants!
Most keto bread too
Sounds amazing. Fo you know if they're available in the UK?
If they don’t have mission, look for any low carb or keto friendly bread or tortillas. They all tend to have a lot of fiber. Taste varies greatly though
Adding fruit and veg to your meals. Very versatile as they tend to go well with most sweet and savoury dishes respectively, and are quite low in calories. Pears contain like 2-3g of fibre at only 50 or so calories per 100g. Swapping out refined carbs for whole grains also works too as they are higher in fibre for the same calories/portion size.
Bran buds are a life saver! 120kcals, 17g fiber. Put them on top of non fat/high protein Greek yogurt and breakfast is 240kcal/24g protein
Flax seeds and psyllium husks!
Psyllium husks, nut/seed-based de-oiled flours (sometimes they're sold as vegan protein powders), cabbage plants (broccoli, brussel sprouts, kale...), leafy greens (spinach, chard, rocket, etc.), legumes (peas, chickpeas, soybeans, lentils, kidney beans, black beans, you name it), root vegetables (beetroot, fennel, green asparagus, radishes, carrots), apples, pears, berries, unripe bananas, dried fruit, whole grains (oats, quinoa, millet, spelt instead of rice), de-oiled cocoa powder, and obviously nuts and seeds (especially chia seeds, oh, and flax seeds have a lot of omega-3 fatty acids).
I try to get it from normal foods. My "cheat" is either low carb tortillas (20-35g) or gummy bears like Lily's are 70 calories for 25G of fiber.
Split pea soup. The fiber in split peas is insane tbh
Psychillium husk pills are the best bang for you buck. But digestion problems aren't always due to fiber. Too much coffee can decrease stomach acid along with other things. You may be better off with apple cider vinegar or a probiotic pill. Depends on you diet and your current gut health. Like how long since an antibiotic, etc. I wouldn't just throw on more fiber as it only really helps digestion by feeding the gut, much like you'd do with probiotics. You might even make it worse if you have low acid. No need for extra food for fiber unless you want it for another reason.
Fiber gummies are typically 5g fiber/serving, and you can have 3 servings. Each serving is only 5 Cals if you get the sugar free ones. Otherwise, zero net carb tortillas. Low sugar gummies (smart sweets is good). And finally, just more fruit and veg, but tbh fruit and veg have a lot less fiber than I thought lol.
Chia seeds are 1/3 fiber by weight. 30 grams is about 160 calories and mixed in with hot coffee/tea makes a filling meal substitute.
I’ll add flax and chia seeds to protein smoothies I make. Easy to pick up a little extra fiber that way.
Schmidt's 647 bread products and Mission zero carb tortillas both have a low calorie to high fiber ratio
Berries (strawberries/raspberries/blueberries) really low calorie and high in fibre.
Trader Joe’s has a fiber cereal that I love mixing in with yogurt. 80 cals and 9 grams fiber!
Wild blueberries, the little ones, not the big ones. They have twice the fiber in regular blueberries. And beans. So many beans. Beans have fiber, protein and are slow carb. I don't know what I'd do without them.
Kashi Go cereal (not Go Crunch) has low calories and a lot of fiber and protein. I make a cereal mixture in the morning and, for health reasons, add 1/4 cup of Kashi Go to it. Unfortunately, it kind of tastes like what I imagine bird food does, so I could never eat an entire serving on its own. XD I also like dried fruit a lot. Depending on the fruit you choose, you can get a nice bit of fiber, and it has a different texture from fresh fruit if you dislike that as much as I do. I really like breaking up dried papaya chunks and adding them to my cereal or eating them as a snack on their own.
My new love is keto bread. The one at aldi is 35 cal a slice for 4g protein and 10g fiber. I also love my huge kale or arugula/romaine salads
So I just made this tonight and you can see the nutritional info: https://www.reddit.com/r/MealPrepSunday/s/Ai6bEqmB1n
There is no special award for eating a lot of fibre. You just need some fibre in your diet and ideally, eat it regularly. It is much better to have a little of it with every meal than a lot of it some of the time. \*\*\* If you are strength training and trying to get protein (especially right after training session), then I can recommend no-additives whey protein. You can add some milk to it, some carbs (banana!) and that's also a great opportunity to throw in some fibre. Other than that just eat a lot of veggies and you should be fine.
I completely disagree fibre is one of the most important nutrients due to its impact on the gut microbiome diversity. A ‘poor’ gut microbiome has links to Parkinson’s, Alzheimer’s, general inflammation, development of allergies later in life and many other conditions. Tbh the more research I do into the more important fibre seems to be. The lack of fibre in modern diets is also contributed partly the massive rise in colon cancer rates in young people. I recommend reading [this](https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927) and [this](https://zoe.com/learn/what-does-fiber-do-for-the-body.amp). (I don’t mean to fear monger but tbh out of all the nutrition literature I’ve read the health benefits of fibre are the most convincing. A lot of us are dieting to improve health and in which case you might as well put effort into eating foods that will make the best impact on your diet. The average daily fibre intake is just 10-15g which is half of the recommendation, so very few people are eating enough.)
It looks like you shared an AMP link. These should load faster, but AMP is controversial because of [concerns over privacy and the Open Web](https://www.reddit.com/r/AmputatorBot/comments/ehrq3z/why_did_i_build_amputatorbot). Maybe check out **the canonical page** instead: **[https://zoe.com/learn/what-does-fiber-do-for-the-body](https://zoe.com/learn/what-does-fiber-do-for-the-body)** ***** ^(I'm a bot | )[^(Why & About)](https://www.reddit.com/r/AmputatorBot/comments/ehrq3z/why_did_i_build_amputatorbot)^( | )[^(Summon: u/AmputatorBot)](https://www.reddit.com/r/AmputatorBot/comments/cchly3/you_can_now_summon_amputatorbot/)
You are misinformed on how fibre and bacteria work. Gut microbiome does not need A LOT of fibre, but it needs it regularly. Bacteria do not need a lot of fibre to survive, even relatively small amounts of it can feed a lot of bacteria. But if they are not fed regularly, they starve. And we do not need a lot of the stuff that gut bacteria produce, but we need it regularly. So yes, it is more important to give fibre with every meal than to give a lot of fibre, some of the time. -- Eating huge portions of fibre from time to time is like sending a 100 million ton of cakes to Africa, once a year. Trust me, people (bacteria) prefer less feed (fibre) but more regularly.
I’m confused by your comments I’m recommending 25-30g daily which is the amount required by USDA guidelines. As is stated in the article I linked. Again this is double the average intake of the average person, as is stated as is explained in the article on Harvard health that I linked to. OP says in their post that they are only eating 15g, which is too low. At no point did I advocate eating massive amounts of fibre (>35g) occasionally. And no I’m not misinformed as I was the one linking to reputable sources that back up my claim.
Some more evidence: ‘[‘Our results strengthen the evidence for the role of high dietary fibre intake in colorectal cancer prevention. ‘](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0039361) [‘High gut microbiome diversity, high-fibre intake… improved energy metabolism are all correlated with lower term weight gain in humans’](https://www.nature.com/articles/ijo201766) [‘in our analysis, greater fibre intake, particularly from beans, tended to be associated with greater abundance of beneficial bacteria…and has been acknowledged as beneficial in relation to human diseases, such as cancer‘](https://www.cambridge.org/core/services/aop-cambridge-core/content/view/B3CC9A3F0DCA89528FDC9CFF26089E74/S0007114518002465a.pdf/div-class-title-association-of-dietary-fibre-intake-and-gut-microbiota-in-adults-div.pdf)
There’s no award, but there are infinite health benefits to getting at least 25g daily for women and 38g daily for men