Recent studies have found that people who eat more fiber have greater protection against heart disease and have a lower risk of constipation, diverticular disease, type 2 diabetes, and colon cancer.
Obviously, most people need to up their intake of fiber. However, think twice before you go to your grocery store and buy a lot of products with “added” fiber. Joanne Slavin, professor of food science and nutrition at the University of Minnesota, states, “We need a variety of fiber from whole grains, beans and other real food, not just one fiber added to soda pop or snack foods.” The intact dietary fiber that occurs naturally in grains, beans, vegetables, and other plant foods is a mix of fibers. “Added” fiber can be a single type that is isolated from foods or made in a lab. For example, inulin (aka chicory root fiber or extract) is used in health bars, brownies and donuts as well in thousands of other foods. “Inulin has no effect on laxation” says Slavin “and some people are very intolerant to it.”
So, what do we do? Simple - Eat Natural Fiber!
Here is a list of some fiber-rich foods that will help boost your fiber intake:
- Black beans, lentils, pinto beans or split peas
- Chickpeas and kidney beans
- Barley
- Popcorn
- Whole wheat pasta
- Blackberries, raspberries, blueberries
- Pears
- ½ an avocado
- Sweet potato
- Broccoli, green beans
- Chia seeds
- Ground flaxseed
- Almonds
Increase your fiber by snacking on almonds, or berries, or both. Half an avocado is a filling and delicious snack in the afternoon. Add a tablespoon of ground flaxseed to oatmeal, salads, and protein smoothies. For a fiber-rich meal, be sure to check out this month’s recipe for One Pot Beans and Rice with Corn and Salsa. It is great as an entrée or a side dish.
As always, if you have any questions about fiber or nutrition, leave a comment, or email me at: lisa@maineweightlosscoach.com
Best to you, Lisa!
