#3G Fiber

[bangjiazheng]

Banana Benefits 🍌 – The Ultimate Energy Booster

Banana Benefits 🍌 – The Ultimate Energy Booster

Bananas are not only delicious but packed with essential nutrients that make them a fantastic daily snack or breakfast option. Here’s why bananas are worth adding to your diet : Key Benefits : Rich in Potassium : Supports heart health and helps regulate blood pressure. Great Energy Source : The natural sugars and carbs give a quick energy boost, perfect for pre or post workout High in Fiber : Supports digestion and keeps you feeling full. Mood Enhancer : Contains tryptophan, which can help improve mood and reduce stress. Nutrition Facts (per medium banana) : Calories: ~105 Potassium: 422 mg Vitamin C: 17% of the Daily Value (DV) Vitamin B6: 22% of the DV Magnesium: 8% of the DV Fiber: 3g Whether in smoothies, on top of yogurt, or as a quick snack, bananas are an all around winner for health and taste 🍌

BananaBenefits #HealthyEating #NutrientRich

[r1poutmygvtz]

ok yall i'll stop gatekeeping now, my favorite snack for fiber that has a decent amount of protein (considering it's a snack and depending on what you top it with) and keeps me from wasting food is literally so easy, for context i never eat toast or sandwiches with the crust on so i'm always throwing them away

so basically, crust from your bread (or a full piece for a bigger snack) torn into bite sized pieces in the air fryer at 400 for about 3-5 minutes, i like to check every two minutes so they don't burn, you can also do it at 350-375 for 5-7 minutes instead to get it the crispiest possible

also btw, you don't even need to add anything to it but then they taste plain which works great to put in soup and on salads, i either use a sauce i've made or sugar free maple syrup, or i put laughing cow cheese on it if i don't want something sweet

this is about 10/11g of bread (i had 21g total) in 3 servings of my maple topping stuff i made the other day, it was so crunchy and tasted so so good im actually obsessed, it came out to a total of 29c, 3g protein, and 7.5g fiber :3

i added a bit of chocolate and peanut butter powders to some sugar free syrup today to top the last piece of bread i had and omfg, it was 78c, 6.7g protein, and 13.7g fiber :3

[beemovieerotica]

is honey nut cheerios a fibers?

it has 3g per serving which is low as far as potential breakfast foods go, but it's still better than the vast majority of cereals out there. raisin bran dominates at 7g fiber per serving at a low cost but it's not that good tasting unless you're throwing in fruits as well. and fresh fruit every day gets expensive.

the best alternative is you can buy cheap bulk granola that's flavored with fruits, spices, and even chocolate chunks and throw that on top of any cereal you like. it's insanely cost effective for your health and better than going for those whole foods cereal brands like Kashi which, yeah the fiber content and taste is excellent, but it's so damn expensive.

[ovaruling]

@non-suspiciousname @junipercastor i’m not a dietician or doctor disclaimer disclaimer if you have preexisting conditions this may not be for you disclaimer disclaimer i cannot account for every human experience disclaimer disclaimer BUT the easiest way to do this is to first learn what “high fiber foods” means.

and before i begin, here’s how much fiber we more or less need via a helpful Harvard health article.

so, to recap: for women—the ones who matter to me—that’s 25g for adult women who are 50 and under. women 50 and over, that’s 21g.

and i included the extra paragraph about Metamucil etc bc that is important to note. a lot of people do think they’re getting quality daily fiber in these powders.

here’s a helpful article abt the differences between soluble and insoluble fiber. both are important in their own ways!

and just so we’re clear on the benefits of upping your fiber intake:

so!

i recommend a quick google to see the fiber content per serving of a variety of foods that i don’t have time condense here. but, like, beans are a really inexpensive way to do this (add some rice to it and you have a complete muscle-lovin’ protein btw! all the essential amino acids are covered when you combine rice and beans 🫶). beans and legumes are incredibly rich in fiber, and they’re budget-friendly, shelf-stable, and easy to make and easy to incorporate into infinite delicious possible dishes.

but your fiber can be gotten from so many different sources! (my data here is approximate from individual checking. pls allow 1-2g of fiber for margin of error in case i mistype!)

for fruits: 1 cup of blackberries OR raspberries has 8g of fiber!!!!! 1 medium apple has around 4-5g of fiber. an average banana or a serving of strawberries have 3g of fiber. an average avocado has 10g of fiber. and so forth

for grains: steel-cut oats have 5g of fiber per 1/4 cup uncooked (oats are generally rich in fiber anyway, but steel cut in particular). a slice of whole grain bread should have around 3g fiber. brown rice contains 3.5g fiber for every cooked cup. one cup of cooked quinoa (which is also a complete protein!) contains 5g of fiber. bran is almost 15g per one cup serving.

if you’ve got access to chia seeds, a 1oz serving provides 10g fiber. here’s a yummy super easy recipe for peanut butter chia pudding!!!

nuts and seeds provide a lot of fiber too. 1oz of walnuts contains nearly 2g fiber! 1oz of almonds contains 3.5g fiber. peanuts contain 2.5g fiber for 1oz. sunflower seeds are 12g per 1 cup serving (though that’s a lot of them to eat—1/4 a cup would be closer to 3g)

and my fave prunes are 12g per one cup serving. again, that’s a lot of them to eat. 1/4 of that would be 3g.

beans/legumes are king for fiber. 1 cup of cooked black beans contains 15g of fiber. 1 cup of navy beans contains around 19g of fiber. 1 cup of kidney beans contains 11g of fiber.

split peas are i think around 8g per cup when cooked? cooked broccoli is around 5g. corn is around 4g.

i could go on but i’m literally hooked up to an IV for medication rn so i’m one-handed lol i apologize for how cramped this is

but here’s a great list from the Mayo Clinic of high fiber foods and another list of 40 foods from a women’s health mag and also another from healthline, which also has a handy chart for fiber requirements for more specific age groups based on sex

and yes, there are also high-fiber cereals, but beware of the much-touted and rightly-feared ingredient of psyllium husk. it’s more or less used as a laxative and can be outright dangerous for your digestive system and is very painful if not consumed in militant moderation. ask me how i know lol. please please be careful of psyllium husk. like, for real. just stay away from it altogether imo.

sorry this is a lot of discombobulated info, but again i’m one handed at the moment. but hopefully that helps a bit! fiber is linked to longevity and good colon health and that’s what i want for women forever

EDIT: go slow with this! if you’re not used to the recommended daily intake, you will need to gradually work up to this so as not to upset your gastrointestinal system. you may otherwise find yourself in discomfort. GO SLOW. add fiber-rich foods in small portions over time to allow your body to adjust. it is well worth the patience—but don’t overload your system by eating a ton of prunes and thinking you’re doing yourself any good that way. introduce gently and in moderation until you feel comfortable with how it makes your digestion feel!

[lowcarbloves]

Low Carb Keto Chocolate Bread 😋🍞

Prep Time10minutes minutes

Cook Time45minutes minutes

Total Time55minutes minutes

Servings8 slices

Calories206kcal

🙏 𝔽𝕠𝕝𝕝𝕠𝕨 𝕗𝕠𝕣 𝕞𝕠𝕣𝕖 🔃 𝕊𝕙𝕒𝕣𝕖 𝕨𝕚𝕥𝕙 𝕗𝕣𝕚𝕖𝕟𝕕𝕤 𝕒𝕟𝕕 𝕗𝕒𝕞𝕚𝕝𝕪 𝕞𝕖𝕞𝕓𝕖𝕣𝕤 𝕨𝕙𝕠 𝕟𝕖𝕖𝕕 𝕚𝕥.

𝘾𝙤𝙢𝙢𝙚𝙣𝙩 𝙔𝙪𝙢 𝙏𝙤 𝘿𝙤𝙬𝙣𝙡𝙤𝙖𝙙 𝙈𝙮 𝙒𝙚𝙞𝙜𝙝𝙩𝙡𝙤𝙨𝙨 𝙈𝙚𝙖𝙡 𝘼𝙣𝙙 𝙍𝙚𝙘𝙞𝙥𝙚 𝘾𝙤𝙤𝙠𝙗𝙤𝙤𝙠𝙨 📚

Ingredients

6 large eggs room temperature

1/2 cup Swerve sugar replacer

1/2 cup unsalted butter or 1/2 cup coconut oil - melted

1/2 cup coconut flour

1/4 cup almond flour

1/4 cup protein powder

1/2 teaspoon salt

1 teaspoon baking soda

1/4 cup cocoa powder

1/4 cup low-carb sugar-free mini chocolate chips

Instructions

Preheat oven to 350 degrees F.

Line a 9"x6" loaf pan with baking paper so it has two handles on the side to lift the bread after baking. Spray it with baking spray and set aside.

In a large bowl whisk eggs and sugar for 1 minute until light and fluffy.

Add the melted butter and whisk to combine.

Add the rest of the ingredients except chocolate chips and whisk to combine.

Stop to scrape the sides and bottom of the bowl. Stir in chocolate chips.

Transfer the batter into the prepared pan.

Bake for 45-50 minutes. A skewer inserted into the center of the bread should come out clean.

Remove from oven and let cool in the pan for 10-15 minutes, before transferring to a cutting board.

Serve warm or at room temperature.

Nutrition

Calories: 206kcal | Carbohydrates: 6g | Protein: 6g | Fat: 17g | Saturated Fat: 9g | Cholesterol: 153mg | Sodium: 446mg | Potassium: 86mg | Fiber: 3g | Sugar: 0g | Vitamin A: 535IU | Calcium: 33mg | Iron: 1.3mg

[crumbledtombstone]

~Wieiad~

9•28•24

Breakfast:

2 Iron gummies - 10c

2 Zinc gummies - 20c

2 Vitamin D gummies- 15c

2 Vitamin C gummies - 20c

2 Biotin gummies - 10c

2 Omega 3 gummies - 25c

Lunch:

14g FF Fig Newton - 42c

11g Highkey mini choc chip cookies - 51c

11g Highkey double choc brownie cookies - 55c

.58 Milano raspberry&choc cookie - 38c

Dinner:

46.7g Brownie batter Protien puff bar - 163c

Snacks:

119g Cucumber with peel - 18c

49g Red grapes - 34c

Total - 502c

Water Intake - 51FLOZ

~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~

Macros:

Carbs - 76g

Protein - 24g

Fat - 16g

Fiber - 3g

Sodium - 482mg

Calcium - 168mg

~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~

No pictures because I was lazy today, but I ate the cucumber and grapes early in the afternoon after cleaning the dishes and kitchen, and my sweet tooth was screaming so I ate some not so great things and I’m not feeling good about it…..I could’ve had some homemade air fried chicken nuggets and gotten more protein, but I kind of stayed in my cal limit so I won’t beat myself up too much about it..The protein bar weighed more than what the nutrients label said and that’s what made it go over 500 :c I’m giving my body 2 hours to digest the food a bit then I’m going to bed 🥱

~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~

[iplaywithstring]

I've done math for my spinning project. I want 1500m of two ply yarn in order to knit a ring shawl. My last sample was 45m and weighed 3g - 15m/g is right on target!

I forgot to weigh my spindles when they were empty, but near the start of the project my bigger spindle was 38g and the smaller one was 23.4g

As nice as it would be to have 150m/10g hanks to work with, I'm not sure I can fit 5g on each spindle, so for this first bit I'm going to hope for 100m (6.6g)

Currently my bigger spindle weighs 39.99g and the smaller one is at 25g.

I'm going to aim for 41g and 26.4g before I wind off and ply. This is the fiber I need to add to the smaller spindle.

(with a little extra for waste)

It looks like such a big pile! I wonder how much of it I can get spun tonight

[trapny]

My favorite scientific law is Coles Law which states that In a small dish, prepare the dressing by whisking together mayonnaise, sugar, vinegar, salt, and black pepper.

⅔ cup (160 g) mayonnaise, 1 ½ Tablespoons granulated sugar, 1 ½ Tablespoons apple cider vinegar, ¼ teaspoon table salt, ¼ teaspoon black pepper

In a large bowl, toss together green and purple cabbage and shredded carrots.

3 cups (240 g) shredded green cabbage, 1 cup (75 g) shredded purple cabbage, 1 cup (100 g) peeled, shredded carrots

Drizzle dressing over cabbage/carrot mixture and toss/stir until ingredient are thoroughly combined and all cabbage/carrots are coated with dressing. Taste-test and add more salt and pepper as needed.

Cover and refrigerate for at least 1 hour before serving (for best flavor).

Notes

Storing

Store in an airtight container in the refrigerator for 3-5 days.

Using pre-shredded cabbage mix

You may substitute a 14oz bag of shredded coleslaw mix for the cabbage and carrots listed in the recipe.

Nutrition

Serving: 1serving | Calories: 206kcal | Carbohydrates: 9g | Protein: 1g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 11g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 10mg | Sodium: 266mg | Potassium: 127mg | Fiber: 2g | Sugar: 7g | Vitamin A: 228IU | Vitamin C: 22mg | Calcium: 25mg | Iron: 1mg

Nutritional information is based on third-party calculations and should be considered an estimate only. Actual nutritional content will vary based upon brands used, measuring methods, cooking method, portion sizes, and more.

[beautyandlifestyleblog86]

Grilled Lemon Herb Salmon

Ingredients:

- 4 salmon fillets

- 2 tablespoons olive oil

- 1 lemon, sliced

- 2 cloves garlic, minced

- 1 tablespoon fresh parsley, chopped

- 1 tablespoon fresh dill, chopped

- Salt and pepper to taste

Instructions:

1. Preheat grill to medium-high heat.

2. In a small bowl, mix together olive oil, minced garlic, parsley, dill, salt, and pepper.

3. Brush the herb mixture over the salmon fillets.

4. Place lemon slices on top of each salmon fillet.

5. Grill the salmon for 4-5 minutes per side, or until cooked through and flaky.

6. Serve the grilled lemon herb salmon with your choice of side dishes, such as steamed vegetables, white herbed rice, or quinoa.

Nutritional Facts (per serving):

- Calories: 300

- Protein: 25g

- Carbohydrates: 2g

- Fat: 20g

- Saturated Fat: 3g

- Cholesterol: 65mg

- Sodium: 100mg

- Fiber: 1g

This grilled lemon herb salmon recipe is not only delicious but also packed with nutrients. Salmon is a rich source of omega-3 fatty acids, which are beneficial for heart health, brain function, and reducing inflammation in the body. Additionally, salmon is high in protein and low in carbohydrates, making it a nutritious and healthy seafood option. The fresh herbs and lemon add flavor to the dish without the need for excessive salt or added fats. Enjoy this nutritious meal as part of a balanced diet.

[ceerecipes]

Classic Baked Feta Pasta

Baked Feta Pasta Recipe Summary

**Cooking Time:** 30 minutes

**Prep Time:** 10 minutes

**Servings:** 4-6

**Cuisine Inspiration:** Mediterranean

**Primary Cooking Method:** Baking

**Dietary Info:** Vegetarian, can be adapted to be gluten-free with gluten-free pasta

**Key Flavor:** Savory, tangy, creamy

**Skill Level:** Easy

**Nutritional Facts:** (Per serving)

* Calories: 520

* Fat: 27g

* Saturated Fat: 12g

* Cholesterol: 40mg

* Sodium: 580mg

* Carbohydrates: 53g

* Fiber: 3g

* Protein: 17g

**Ingredients:**

* 1 pint cherry tomatoes

* ½ cup olive oil

* Salt and freshly ground black pepper

* 1 block (7 oz) feta cheese

* 10 oz dry pasta (such as penne or bowtie)

* 5 garlic cloves, minced

* ¼ cup chopped fresh basil

**Instructions:**

1. Preheat oven to 400°F (200°C).

2. In a baking dish, toss cherry tomatoes with olive oil, salt, and pepper.

3. Nestle the feta cheese block in the center of the tomatoes.

4. Bake for 30 minutes, or until the tomatoes are blistered and the feta is softened.

5. While the feta mixture bakes, cook the pasta according to package instructions.

6. In a large bowl, combine the cooked pasta, baked feta mixture, garlic, and basil. Toss to coat and serve immediately.

Tips:

* For a richer sauce, mash some of the roasted tomatoes before tossing with the pasta.

* Add a pinch of red pepper flakes for a touch of heat.

* If you don't have fresh basil, you can substitute with dried basil or another fresh herb, such as parsley or chives.

[vega-and-me]

I wanted to look up whether or not bananas were good for fiber and I just went on a fucking journey instead. <- they're average btw at 3g.

Anyway I came across THIS gem because this is fucking ridiculous. Who is doing this? (I did NOT see the source until after i took the screenshot btw. And the source is telling me no one is doing this)

So of course my next question was how many calories a banana had. It's 105.

And i know calorie counting is a little bullshit for average people, but i am a woman so I used these numbers.

If I wanted 2,400 calories from bananas, I'd have to eat 22 fucking bananas a day just to take a shit i guess?? What the fuck.

[meduskasworld]

Dinner:

345 cal

20g carbs, 3g fiber, 4g sugar

5g fat, 1,3g sat fat

54g protein

[pureveggieplanets]

Baked Banana Nut Otameal Cups

Ingredients:

- 2 ripe bananas, mashed

- 1 cup rolled oats

- 1/4 cup chopped nuts (such as walnuts or pecans)

- 1/4 cup honey or maple syrup

- 1/4 cup milk (dairy or non-dairy)

- 1 tsp vanilla extract

- 1 tsp cinnamon

- 1/2 tsp baking powder

- Pinch of salt

Nutrition per serving (makes 6 cups):

- Calories: 160

- Protein: 4g

- Carbohydrates: 26g

- Fat: 5g

- Fiber: 3g

Preparation time: 30 minutes

Instructions:

1. Preheat the oven to 350°F (180°C) and grease a muffin tin.

2. In a mixing bowl, combine the mashed bananas, oats, nuts, honey or maple syrup, milk, vanilla extract, cinnamon, baking powder, and salt. Mix well to combine.

3. Divide the mixture evenly among the muffin cups.

4. Bake for 20-25 minutes, or until the tops are golden brown and the oatmeal cups are set.

5. Allow the oatmeal cups to cool slightly before removing them from the muffin tin. Serve warm or at room temperature.

Enjoy these delicious and nutritious baked banana-nut oatmeal cups for a quick and easy breakfast or snack on the go!

[sisterofthecroaker]

finally, at lunch today i was able to get my hands on mother’s favorite beverage…

i was quite excited despite the lack of flavor options but strawberry vanilla sounded delightful…

however, i must say… i am less than pleased with the taste… not to say that it was atrocious, just certainly something i cant see myself reaching for again… especially with the high price tag… unless perhaps, there were some alcohol involved…

i will have to try more flavors to see if i find something that interests me more… the 35 calories and only 3g of sugar is impressive indeed. as well as the 9g of dietary fiber…

i am sure my digestive health will thank me for this decision.

… 4/10…

… @olipopsoda

[lowcarbloves]

Keto Oreo Chaffles 😋

Prep Time: 10minutes minutesCook Time: 4minutes minutesTotal Time: 14minutes minutes Servings: 4

🙏 𝔽𝕠𝕝𝕝𝕠𝕨 𝕗𝕠𝕣 𝕞𝕠𝕣𝕖 🔃 𝕊𝕙𝕒𝕣𝕖 𝕨𝕚𝕥𝕙 𝕗𝕣𝕚𝕖𝕟𝕕𝕤 𝕒𝕟𝕕 𝕗𝕒𝕞𝕚𝕝𝕪 𝕞𝕖𝕞𝕓𝕖𝕣𝕤 𝕨𝕙𝕠 𝕟𝕖𝕖𝕕 𝕚𝕥.

Ingredients

For the chaffles:

▢1 cup Mozzarella cheese shredded

▢2 large eggs

▢2 tablespoons Swerve confectioners sugar substitute

▢2 tablespoons Unsweetened cocoa powder preferably black cocoa powder

For the topping:

▢3 ounces Cream cheese softened

▢3 tablespoons Heavy whipping cream

▢3 tablespoons Swerve confectioners sugar substitute

Instructions

Preheat a mini waffle maker.

Add the ingredients for the chaffle to a small blender and puree smooth. A mixing bowl and whisk can also be used to combine the ingredients well.

Place ¼ of the batter at a time into the mini waffle maker, and cook for 3-4 minutes each until done.

Blend the ingredients for the topping together until smooth.

Place the topping on each chaffle and serve individually or stacked on top of each other and cut into fourths.

Nutrition

Serving: 0.5chaffle | Calories: 237 | Carbohydrates: 3g | Protein: 11g | Fat: 20g | Saturated Fat: 11g | Trans Fat: 1g | Cholesterol: 154mg | Sodium: 284mg | Potassium: 132mg | Fiber: 1g | Sugar: 1g | Vitamin A: 775IU | Vitamin C: 1mg | Calcium: 187mg | Iron: 1mg

Additional Info

Net Carbs: 2 g | % Carbs: 3.4 % | % Protein: 19 % | % Fat: 77.6 % |