Fiber

mr_eddy

Long story short been told by the doc I need to up my fiber due to IBS.

On a very tight budget so looking for the cheapest way to bump my fiber intake, I currently eat reasonably healthy and always start the day with a warrior sized bowl of cheapo value porridge oats (at a guess I would say 3 x those satchet packets but I use normal oats) - This topped off with a handful of raisins and a spoon of honey. Rest of my food is a mix bag but I usually get at least 3 pieces of fruit or veg a day.

I have been doing some digging around and I am thinking of getting some canned everyday value green peas in water from Tesco - These have 9g of fiber per can (drained) which seems pretty good especially considering the 21p cost per can. I did consider other options but I simply don't have the time/money/patience to buy a load of fresh fruit and veg or make up some smoothie or soylent.

Any other cheap (sub 30p per hit) of getting ideally 9+ grams of fiber (Baked Beans are out the question!)

Ta.

mr_eddy

Should say that I would eat the canned peas as they are after a quick blast in the microwave.

slowbike

Veg ...

It doesn't take much to peel a carrot, cut up some brocilli and shuv it in a steamer for the microwave - if you want to save time, boil the kettle whislt preparing the veg and use the boiling water in the bottom of the steamer. ~4 mins later you have fresh cooked veg.

If you can't be arsed with peeling - then get some frozen veg - boil the kettle whilst you're getting the dish out and putting some veg in it.

Can't be arsed to cook - eat the carrot raw.

Healthy eating health centre

Fibre is important for digestive health, and because it makes you feel full, it can help with weight loss.

The NHS advises getting about 18g of fibre a day, but most people only eat about 14g. So how can you get more healthy fibre into your diet? Here are 10 good sources of fibre:

Beans. All beans are good, whether baked beans, beans like kidney beans in chilli or beans in salads. Half a tin of baked beans (200g) is 7g of fibre.
Wholegrain and wholemeal. Skip white bread and pasta, look out for wholegrain and wholemeal on the labels.
Brown or wholegrain rice. White rice doesn't offer as much fibre.
Keep your finger on the pulses. As well as beans, chickpeas and lentils are full of fibre, high in protein and low fat.
Nuts. Almonds, pecans, and walnuts have more fibre than other nuts.
Jacket potato - the skin is the important bit. A small baked potato has 3g fibre.
Dried fruit. If fresh fruit isn’t available, dried fruit offers a fibre-full snack. A 50g portion of dried figs is 4g fibre.
Bran based cereal and other healthy cereal options. To count as high-fibre food, it has to contain at least 6g of fibre per 100g. A 30g bowl of bran flakes delivers 4g of fibre.
Porridge. Porridge is made from oats which are a great source of fibre.
Fruit and veg. At least 5-a-day portions and the crunchier, the better. A medium-sized apple alone is 2g fibre.

So there you go - 9apples a day ...

styxd

Dried apricots

sungod

as we're in the uk, that'll be fibre...

bran sticks are 39% fibre, call it 25g to get your 9g, c. 20p if you buy 1kg bags, add to the oats, or have later in skim milk/whatever

lentils etc., maybe you can find some bulk soup/dal mixes, or make a batch and freeze in portion sizes, gives a bit of variety instead of just peas

this place is good for bulk stuff... https://www.buywholefoodsonline.co.uk/

...a search shows they also do bulk inulin powder which is 89% fibre, assume you need to mix it with something else, never heard of it before but seems to be from 'natural' sources

photonic69

Buy these:

https://www.buywholefoodsonline.co.uk/j ... s-3kg.html
https://www.buywholefoodsonline.co.uk/p ... s-3kg.html

I mix the two oats 50/50 in a cup. Add 1 cup milk, one cup water. Big pinch of salt. Scattering of juicy raisins.
Add two heaped spoons of Course Bran such as this
https://www.buywholefoodsonline.co.uk/w ... n-1kg.html

Microwave to your preference. Plenty of fibre in that!

Oranges are good too. Also OJ with juicy bits. Apples as said earlier. Decent wholemeal bread. potatoes with skin. the list is endless.

wongataa

Dried figs have a reasonable amount of fibre.

diy

brown rice instead of white rice, wholemeal bread instead of white, wholemeal pasta instead of white and if you really are up for vile swap one or two desert spoons of porridge for a desert spoon of oat or wheat bran.

mr_eddy

Thanks for the advice - Some of the suggestions sounds tasty but as mentioned I am looking for the cheapest option - Dates / Dried apricots etc are lovely but aint cheap.

I need something that will offer as much fiber with as little effort as possible for 50p or less per portion.

I will give the raw carrot a go maybe that combined with the canned peas will get me close to my required daily amount - The rest I am confident I get from the morning cereal / evening meal etc.

Ta for the advice.

diy

dust? anybody ?

mrfpb

diy wrote:

dust? anybody ?

You are Marjorie Dawes, and I claim my five pounds.

(Or maybe you are the marketing man for Huel.)

pastryboy

Chickpeas and lentils. Some seeds on your porridge. All cheap and good for you.