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



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, 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.

*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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