fun with fiber.

by Janetha on March 29, 2011

in meals

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:

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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.

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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.

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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.

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now, write down the number of fiber grams you think my breakfast had.

lunch: tuna sandwich + veggies + hummus.

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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.

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i also had a calcium disc.

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go ahead and jot down your estimate for the amount of fiber in my lunch.

snack: lemon coconut simply bar.

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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.

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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.

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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…

..

..

..

..

….

..

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before tallying things up (i used thedailyplate.com), i thought i consumed around 20 grams of fiber today.  the actual number of grams consumed? 

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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!

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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).

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each 2 disc serving is 4 grams of fruity fiber that helps aid calcium absorption (another new-to-me fact!)

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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!

Qs~

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.

*see my FTC disclosure.

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Sable@SquatLikeALady March 30, 2011 at 12:44 pm

I get SO MUCH fiber. On an average day I’m around 55 grams — lots of oat bran and veggies will do that to ya!

Annette @EnjoyYourHealthyLife March 30, 2011 at 1:01 pm

I eat a lot of fiber too :) I guess pretty right on yours…I said 33 grams! Usually I am about 37-45 grams (dependent on a lot of things, obviously) but I like my fiber foods!!

movesnmunchies March 30, 2011 at 1:08 pm

i def never used to pay attention to fiber but there has been recent info on how good it is for you! woohoo 30g!! NICE!! i may tally it one day to check where im at!

Allison @ Runs A Latte March 30, 2011 at 1:42 pm

I never really count fiber grams because my vegetarian diet includes tons of fruit, beggies, grains and nuts! Now protein, on the other hand, I have to seriously focus on to make sure I get enough.

Caree @ Fit-Mama March 30, 2011 at 1:48 pm

I tend to eat a lot of food with fiber so I never really count.. but have tried those fiber choice before and they aren’t too shabby!

runyogarepeat March 30, 2011 at 2:10 pm

I estimated 32, so I was pretty close! I never really count up my fiber, but I figure as long as I’m eating enough fruits & vegs for the day, I get enough (or more) fiber.

Michelle March 30, 2011 at 2:24 pm

Fiber is definitely important for my diet. I can tell a difference when I don’t get enough. I like to eat high fiber cereals in the morning or as a snack. Otherwise I tend to come up short.

Flo (Coconut Chronicles) March 30, 2011 at 3:23 pm

I have NO idea about fibre amounts… woops. So, instead i’m going to comment on how delicious your dinner looks. I love stuffed peppers!

BroccoliHut March 30, 2011 at 6:18 pm

I’ve never counted fiber grams because I know I am way over–I’ve actually been told I should cut back a bit (fiber inhibits absorption of some valuable nutrients).

livinlifeinlouie March 31, 2011 at 4:12 pm

I dont pay attention to fiber unless I find myself snacking a lot. Then I try to see if I have been taking in enough fiber and protein. But like you I focus on protein more.
I use to take those fiber vitamins, and they are pretty good!

kissmybroccoli April 3, 2011 at 7:55 am

I don’t really track my fiber, but like you, I know that I get enough when my kitchen is stocked with fresh fruits and veg! I do remember the first time I flipped over the package of mini sweet peppers that I buy from Sam’s Club…I had NO idea that bell peppers were such a good source!

Thanks for including the chart on the insoluble/soluble fiber differences…I am always getting them confused!

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