Please Pass the Fiber

Please Pass the Fiber

What is so great about fiber?

Fiber is more than just the stuff that makes your bowels move. Fiber is plant matter packed with antioxidants and phytochemicals, helps you feel “full” longer, and much more! There are two types of fiber and both have different health benefits.

Insoluble fiber: Our digestive tract is not able to break down insoluble fiber. It absorbs water into its structure, thereby improving motility by softening the stool as well as increasing stool size. Studies suggest that a diet high in insoluble fiber may protect against cancer by binding carcinogens in the digestive tract. It is found in fruits and vegetables and in higher quantities, whole grains.

Soluble fiber: This form of fiber helps lower blood cholesterol when eaten regularly as part of a diet low in saturated fat and cholesterol, assists in regulating blood sugar levels and is important in weight reduction and maintenance. Try to get 10 to 25 grams of soluble fiber into your diet a day.

Fiber Tips:

•  As mentioned above fiber absorbs water, therefore as you increase fiber in your diet be sure to also increase the amount of fluids you consume.
•  Gradually increase fiber into your diet to prevent intestinal discomfort
•  Add one “fist-full” of vegetables to your evening meal
•  Don’t peel your vegetables and fruit! The peel contains fiber, antioxidants and phytochemicals
•  Try rolled oats or a crushed unsweetened whole grain cereal as breading for baked chicken, fish or eggplant parmesan
•  Freeze leftover cooked brown rice, bulgur or barely. Heat and serve it later as a quick side dish.
•  Experiment with other whole grain like quinoa, spelt, teff, kasha, and amaranth

Read food labels to increase your dietary fiber intake. If you choose whole grain foods and eat at least 5 servings of fruits and vegetables everyday, you will likely meet your daily fiber needs.

Follow this link for more fiber-ful information: http://fnic.nal.usda.gov/consumers/eating-health/fiber