did you know that the “recommended” daily fiber intake for women younger than 50 is 25 grams? i didn’t. in fact, i never really pay attention to fiber. i know, i know, i should. i pay a lot of attention to protein, but always let those fiber grams fall by the wayside.
i always read about fiber in health and fitness mags. i see things like “eat plenty of fiber to prevent diseases” or “make sure you eat enough fiber each day, it keeps you full” or the most common: “eat fiber to stay regular!” yes, i know fiber is a good thing. and i know fiber is found in grains and veggies. but other than that, i wouldn’t say i am that educated when it comes to fiber.
i did a bit of research on fiber and thought i would share what i learned. you may already know all of this, but i didn’t.. so chances are some of you don’t.
there are two types of fiber: soluble and insoluble. i found these handy tables from healthcastle.com:
good to know! i was happy to see that i eat plenty of sources of both soluble and insoluble fiber.
oh, are you wondering where all this fiber talk stemmed from??
well, i was recently sent fiber choice supplements for review.
upon receiving these fiber-filled fruit chews, i decided i wanted to learn a little more about fiber. not only the types of fiber, but also how much i should be consuming and what foods were high in fiber.. also, how much i already am consuming to see if i needed to be taking a fiber supplement.
so, today we are going to have a little fiber fun. i will post my meals, and you get to guess how many grams of fiber each meal has. there is no prize, but it still might be fun. i guessed myself and was off. not way off, but definitely off. so, grab a piece of paper if you want to play along.. and let’s do this!
breakfast: mighty maple protein oats.
to be fair, i will tell you all the ingredients. 1/3 cup old fashioned oats cooked in 1 cup water, 2 scoops (one serving) vanilla whey protein powder, 1 tsp chia seeds and 1 TB mighty maple peanut butter.
now, write down the number of fiber grams you think my breakfast had.
lunch: tuna sandwich + veggies + hummus.
here are the details: one thomas 100% whole wheat bagel thin filled with 2 oz tuna mixed with 1 tablespoon of greek yogurt, plus a whole red bell pepper, about 3/4 cup sugar snap peas, about 15 baby carrots and 2 TB sabra pine nut hummus.
i also had a calcium disc.
go ahead and jot down your estimate for the amount of fiber in my lunch.
snack: lemon coconut simply bar.
today was national lemon chiffon cake day, and i decided this was close enough to consider it a celebration!
if you don’t know a lot about the simply bar then it may be hard to guess this one, but give it your best shot.
dinner: stuffed bell pepper.
for the pepper, i used my spinach turkey meatloaf recipe and omitted the flax and spinach (i am out) and added a cup of cooked quinoa because i am still on a quinoa kick. go ahead, you know the drill.. write down your fiber guess.
i haven’t had my dessert yet.. but you can bet it will be the same thing i have had all week: apple crumb vitatop + 1/2 cup plain greek yogurt. so go ahead and add your guess for the grams of fiber in that to your list.
now add the five numbers up. i will wait…
before tallying things up (i used thedailyplate.com), i thought i consumed around 20 grams of fiber today. the actual number of grams consumed?
here’s the breakdown:
- breakfast=5 grams
- lunch=12 grams (wow!)
- snack=1 gram
- dinner=4 grams
- dessert=8 grams (the vitatop had all 8 grams! wow)
so, as you can see, today i went above and beyond my “recommended” amount of fiber for the day. however, i tallied my fiber a few days last week, and some days i only hit 15 grams! those were the days that i totally neglected my veggie consumption and ate a lot of sugar. i think when i focus on eating clean, my fiber consumption increases without me even needing to focus on it.
on the days where i am lacking in the fiber department, i will be taking the fiber choice supplement. this is a simple and tasty way to reach my recommended daily fiber. i seriously think these little sugar free discs are delicious!
i am like a little kid and it’s easier for me to take my vitamins and supplements when they taste like candy. (notice the adora chocolate calcium supplement i had at lunch).
each 2 disc serving is 4 grams of fruity fiber that helps aid calcium absorption (another new-to-me fact!)
so, if you are like me and want a supplement that tastes like candy and are in the market for a fiber supplement, i suggest you give this one a try.
that’s all the fiber fun for tonight, friends. hope it was action packed enough for you! oh.. and by the way.. that protein packed recipe i eluded to in my last post? it was a fail. still working on it—i will be sure to share when it is perfected!
1. do you pay attention to your fiber intake? how much do you aim for?
2. were you low or high on your guess for the grams of fiber i ate today?
xo. janetha g.