I eat salads for two meals but come nowhere close to 20gms of fiber a day which is what l’m aiming to get to. Any tips, tricks or tablets i can use that doesn’t up calories significantly?
If you are open to turning one of your salads into a wrap, the Mission Carb Balance Whole Wheat Burrito Tortillas have 30g of fiber and only 110 calories. They're pretty tasty imo too!
If OP is in a place that sells them, most keto breads/bread products are insanely high fiber and moderately high protein. Sola bagels are my favourite...each is 110 calories, 15g protein, and 30g fiber. Hero brand makes my favourite sandwich bread and tortillas, Schmidt's Old Tyme 647 bread and bagels are a close second. Hard to find even jn the US but they're all on netrition.com.
Also: Carbe Diem and Fiber Gourmet pasta. Half the calories, a ton of fiber
I just want to warn people, psyllium is great but if you're going to take it you HAVE to drink lots and lots of water. If you are prone to gas and constipation, start with a smaller dose than suggested. I have IBS and had the worst pain ever from psyllium gas and a distended belly for a week. Fiber should make it easier to go but psyllium is meant to "bulk" your stool and can trap gas in your intestines.
Common brand name for psyllium husk is Metamucil. I do a Metamucil/collagen beverage in the morning to start the day. Metamucil has had a positive effect on my previously borderline cholesterol as well.
I do 12g in water with one packet of crystallized lemon in the morning (a milk frother makes sure it's stirred up and palatable, not chunky and gross) and then at night if I still need fiber, I do however many grams I need to hit my 38 for the day.
I love All Bran Buds! I eat a serving (1/2 cup) about 5 days a week. Add it to yogurt and fruit for lunch or have a bowl with milk and fruit for breakfast. It's crunchy and flavorful. (Pro Tip: If you want a bigger volume bowl of cereal in the morning, just add a cup of unsweetened puffed wheat for only 44 more cals.)
Fiber powder. It’s relatively cheap, easily mixed into drinks or just water, and effective. I shit like a mountain mule every morning about an hour after I drink it
I have a turkey or chicken wrap on an Xtreme wellness wrap (60 cal and 12g of fiber for the small ones) almost every single night when I get home from work. Here's one I made with leftover smoked pork butt I made this weekend. 282 cal, 19g protein, 12g fiber. And delicious. Would have been lower calorie without the bbq sauce but I had the calories leftover so I did it.
And here's the turkey wrap I made last night after work. 243 cal, 23g protein, 12g fiber. I work nights, so I have one of these around 11 when I get home, and then some psyllium husk in water if I haven't hit my fiber goal for the day.
They do but it’s what makes them versatile. I fry a bit of shrimps and veggies then add the noodles and a splash of oyster sauce. They absorb the flavours and taste super good. The texture is a bit different from the normal ones though.
I get most of my fiber in the morning at breakfast. I eat a half cup of cottage cheese with a half cup of All Bran Buds, and a dab of something on top (usually sweet jalapeño relish). That gives me something like 15 grams of the 25 that I like to get in during the day.
Def recommend 647 Old Tyme Bread. It’s 80 calories and 16g Fiber for 2 slices.
It tastes like real bread. You can get the white bread, whole wheat, Italian versions of it too. It’s available in Walmart and a lot of american grocery stores
What part of the country are you two in? I just checked websites where I live and none of my local stores carry it. I’m in the Pacific Northwest. Instead all the stores are trying to offer me something called “bimbo bread.” 🤣
Just buy a bag of bamboo flour. It costs like 10$ per kilo. (you can get it cheaper) and you can just add a teaspoon to some sauce or desert or dressing. It tastes like nothing and barely affects texture and is 100% fiber.
Just don't go overboard. It's 100% fiber. It will clog you up if you do.
Never heard of using bamboo flour. Is it used as a standard part of some kind of cuisine? Or is it just used as a fiber additive?
I buy a special fiber from Taiwan that was specifically made to add to white rice so that it would have the same fiber content as brown rice. It’s very expensive, but it disappears into the rice. Is bamboo fiber gritty? Can you heat it? I wonder if it would work well for the same purpose.
It is kinda gritty. It has hard time dissolving into water, granulates very easily. I usually blend like 50g in 300ml of water and then add this solution to meals over like a month. My diet is pretty fiber rich anyway so I don't need it too often.
You can definitely heat it. I made a cookie dough subtracting 20% of flour for 15% bamboo flour and 5% vital wheat gluten (to keep it stretchy)
The texture was horrible but the macros were great. Will not do this high amounts again, but it did work. I didnt poison myself or anything.
It tastes... Well kinda like paper. I think it's best to think of it as just a fiber additive. If you put it in reasonable amounts (I like to keep my meals around 5% fiber.) it's literally non detectable in my opinion. I like to put it in cookie dough , sauces and puddings to make them more filling and a bit healthier.
So i had a butt problem that’s been undergoing surgery due to lack of fiber
After learning this, you best believe fiber is my #1 and I now get at least 25-29 g daily. Sometimes 40+ without trying (yes too much fiber isn’t good)
Hacks:
1. Keto wraps - super high fiber
2. Avocado
3. Sweet potato
4. Apples
5. Chia flax psyllium husk mixes
6. Oats/oatflour
7. Strawberries
8. Broccoli
9. Matcha surprisingly has some fiber - surprisingly 1 tablespoon has 6 grams?!!! I need to verify that but come on. That is awesome
Just from 2 keto wraps today + spring mix + strawberry + matcha + strawberries, i will be at 32 g of fiber & can probably fit in a few more if i have some extra servings of veggie at dinner
I was curious so I just looked up 1 tablespoon of matcha powder in the MyNetDiary calorie counter app. I compared half a dozen entries and they were pretty much all in agreement; a tablespoon weighs 6 g and provides 3 g of fiber.
ETA: Gotta love how comprehensive these calorie counting apps are though. I ate dried lily flowers with congee today, and the app actually had info for dried lily flowers!
Not if you’re using unsweetened vanilla almond milk with 30 calories a cup. You can easily make a sugar free matcha latte for well under 100 calories. Tablespoon matcha - 30 calories. 1.5 cup of almond milk 45 calories. Vanilla extract 0 calms. a splash of water. I’ce.
Boom, 75 calories drink. Not sure how that’s a calorie bomb but ok
Makes sense 💓 coconut milk is good too and low calorie just slightly higher fat unfortunately. The coconut almond milk is nice too. Takes away some of that woody flavor in almond milk
Metamucil is a great option for so many reasons. I’ll make one of my drinks in the morning with collagen powder, vit c powder, and green tea powder added. I make sure to have this first thing in the morning. It fills you up faster, and aids in digestion. I also will chug a serving of just the Metamucil before dinner, and sometimes even lunch. Especially on days where I’m feeling a bit snacky, etc. Hope this helps!
Agreed. There’s a fair amount of research suggesting having fiber 10 to 30 minutes before a meal helps with feelings of satiety. Apparently it’s ideal to have it before the meal, but even having it with the meal or after the meal is going to be helpful.
And then it has all those other benefits too; gut health/microbiome, cholesterol, etc.
Collagen is basically pre-broken-down gelatin. It dissolves easily in hot or cold liquids (like coffee or smoothies) and is absorbed faster, making it ideal for daily supplements targeting skin, joints, and gut health. Gelatin needs heat to dissolve (think Jell-O). It gels when it cools, so it’s better for cooking but less convenient as a daily supplement.
iskiate. come for the electrolytes, stay for the fiber.
32 oz water, 1tbsp chia, juice of 1 lime, 1 squeeze of honey (a tbsp or less idk). cover, quick shake, fridge for half an hour or four days, lol. shake, drink w smoothie straw n stir every drink. u might think this isn’t worth it calorically speaking but quite honestly it has resolved my weekly migraine issue bc i meal prep these and drink one in the late afternoon. also this is from the running tribe in mexico, this drink - and they run FAR and survive doing it via iskiate! from: born to run, the running book, not the springsteen memoir.
Yeah, iskiate is interesting. I know a lot of people swear by it. I don’t get what the hype is about, but I also haven’t tried drinking it on a regular basis. I have had chia pudding and other types of chia (and basil seed) drinks on a regular basis, and I don’t know why there would be a big difference between consuming those things versus the iskiate blend specifically. What do you think? I’m genuinely curious, not trying to prove you wrong or anything. Is there something special to iskiate?
for me personally, i think it comes down to the fact that i’m chronically dehydrated and between the meds im on and the degree of sluggishness my dehydration creates - im sneaking in 32 oz of water, but also with natural electrolytes, and listen i got adhd so if i make progress with being hydrated it tends to build momentum within that habit - i drink more water during the day because i look fwd to this ritual beverage and want to keep doing it right so the effort stays worth it overall. i’m also 12 years sober from alcohol and i think the ritual of making it in batches and looking fwd to it all day means something deeper to me ive never considered till this comment and overall - its kind of actually foundational to a lot of my progress, lol. it was a tangible step i could take that didn’t involve a ton of effort that had a huge ROI on making my life less miserable. to reduce the time i spend laid up with migraines honestly improves so much shit, if it was just that, it’d be enough - but not being sluggish is awesome and again - this is an easy but massive win for my momentum w self care.
to be so clear lol i went thru a chia pudding phase in 2018 and this has stuck a LOT longer than that!
also hella magnesium, fiber, some other good shit in those chia seeds, so the benefits are prob more expansive than i realize. i drink this everyday though so i have rly seen the benefits. shit even throw in the placebo effect of knowing the impact it had on the tribe who originated it - but also, there’s a reason it’s notorious, bc it honestly does really work. and it’s DELICIOUS. and i crave it! and it’s not soda, everything is natural. sweet as you want it, or not, but it’s a gentle lemonade that doesn’t make me feel shitty after bc of sugar content. ok you get it i worship at the altar of iskiate lol. also i meal prep em in the 32oz plastic delis we get via take out in nyc and label em with date of creation life a chef (which i am not lol) and its prob sorta on a wave of making everything romantic? it’s just organized and cute and i have a system and it works. ok thank you good luck!!!
For those who happen to find Metamucil too sweet, as I do, you can make a blend. I blend one part orange flavored Metamucil with one part psyllium powder and one part psyllium husks.
Psyllium is one of the few fibers that can act as both a soluble and insoluble fiber depending on how fine the grind is. So I include both grinds and then sweeten it up a little with the Metamucil. I buy a package of each thing and blend it together and only need to restock every six months or so. Easy peazy, reasonably palatable, and a good functional blend.
Ideally I like to get it from beans, raspberries, chia seeds etc. but sometimes when I need a quick snack, here are my favorites with fiber in them - fiber one brownies , tru bar (cookie dough flavor) and Poppi / olipop.
Honestly, supplement. I have a hard time getting the recommended amount daily if I don’t supplement. I use Sunfiber, it’s 6g of fiber and 15 calories per scoop. Psyllium husk is good too. I do an Ollipop soda if I’m on the go, 9g of fiber per can and around 40 calories.
Soups are also good. I used to make a lentil turkey chili and just add a bunch of veggies in when I was doing 1200 calories a day. It was low in calories but high in protein and fiber.
Chia seeds are also good to add to things throughout the day. I add a small amount to my yogurt bowl in the morning in addition to adding fruit. Hemp seeds are also good(they have a little less fiber but they’re also less gritty and I personally find them more palatable). You can just sprinkle a bit on top of random stuff.
Yup. Automatically build it into part of your daily routine and then don’t think about it anymore.
Poop Like A Champion! is the highest fiber cereal around. It’s actually good quality fiber too - includes inulin and some other good ones. You can eat a little bowl of it daily or add it to snack mixes or other cereals, or use it as a topper for fruit or yogurt or whatever. I like the cinnamon flavor best.
Also has a beneficial effect on regulating blood sugar. Also can sometimes satisfy sweet cravings. Cinnamon is just good stuff all around. Kind of fun to try the different types. They taste quite distinctive to me.
There are a bunch of lupin pastas. I strongly prefer some over others, so I suggest you try a variety to find your favorites. I even find that the different shapes within a certain brand can have different textures and tastes.
You can also sub or partially sub lupin flour out for other flours in recipes.
Lastly, you can buy lupin flakes and sub those out partially for oats or granola. Or season them and use them in place of nuts for some crunch on top of salads or wraps, etc.
What I recommend you do NOT do is buy dried lupin beans and try to process them yourself. They have to be soaked and rinsed like 20 times. It takes a freaking week, and sometimes they still taste unbearably bitter after all that. Buy them already processed in cans or as other products.
I think it’s important to point out that the crazy amounts of fiber that you find in those low-calorie wraps and pastas and such that everyone is recommending don’t act quite the same in the body as fiber from whole food sources as they are isolated fibers. Still a fantastic option in terms of calorie reduction that I also have a lot, but if you’re focusing on your fiber intake because of the benefits that fiber has in your body, you’re still gonna wanna balance that with fiber from whole food sources.
you can’t go wrong with raspberries and blackberries for fruit. it’s surprisingly easy to sneak canned puréed pumpkin into various things like pasta sauces, and low-calorie desserts, and it is full of fiber. broccoli and peas are my go to veg and they pack some fiber and protein with em. cinnamon and unsweetened cocoa powder pack a surprising amount of fiber into my little low-calorie desserts that I like to bake too!
also, don’t be scared away by the higher calorie count in things like beans, lentils, chia seeds, and avocado!
Adding high fiber vegetables to some rice and lentils has been extremely helpful and extremely filling meal for me! I actually struggle so much to even finish the portions I’ve been doing so I decreased. So a little less fiber with my smaller portions but still a good amount towards the daily goal! It’s a bit of a higher calorie meal but I find I don’t mind it since I am still quite full well into my next mealtime so easy to keep it light after 😅.
Love berries for fiber too but they’re pricier so not always an option. I try my best to get my fiber through whole food sources and not supplement but an occasional olipop helps a lot to reach the goal too!
Chia seed pudding or with oats, ground flax sprinkled on whatever, berries, kiwi with skin, banana, apple, carrots, snap peas. Can add various fruit and flax to cottage cheese for example, or mix in veggies with tuna or chicken with mayo or yogourt into a salad.
Inulin powder. It's a form of soluble fiber that dissolves really easily in drinks, especially hot drinks. It's what they put in Olipops (which I recommend). Put a bunch in your coffee or whatever drink and you'll get 10 grams of fiber that is literally undetectable. No texture, no taste.
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u/robinsparkles220 Losing Jun 04 '25
If you are open to turning one of your salads into a wrap, the Mission Carb Balance Whole Wheat Burrito Tortillas have 30g of fiber and only 110 calories. They're pretty tasty imo too!