Fiber Rich Foods

Fiber Rich foods

Fiber is a carbohydrate that is not digestible. Our enzymes are unable to break them down so, it is not absorbed into the bloodstream. Fiber is not used for energy. It is simply excreted from our bodies.

Good news about fiber is that it may lower CRP – a marker of heart disease. Fiber also plays a role in cholesterol health. Psyllium Husk, for example, has been proven to be effective to lower cholesterol. Barley and Oats are beneficial to cholesterol health as well. Mayo Clinic says that fiber is an essential part of a healthy diet, and also say that some studies show that dietary fiber reduces colorectal cancer.

Fiber can help your body get rid of dietary fat. The body is unable to break down fiber. On its way through the digestive system, it carries fats with it and eliminates it. However, if you have too much fat and not enough fiber this will not be the case.

The amount of fiber you need depends on the amount of calories you take in on a daily basis. A general rule is 14 grams of fiber to every 1000 calories. So, in a normal 2,000 calorie per day, the diet should include 28 grams of fiber per day.

Soluble and insoluble fiber are found in many foods. Insoluble is usually found in the skin, husk or peel and soluble is found in the interior part of the food. White rice for example is mostly soluble and brown rice is insoluble on the outside and soluble on the inside. Pectin is soluble fiber. Soluble fiber helps manage glucose levels by slowing the absorption of carbs, so sugar is released gradually into the bloodstream. Carrots, legumes, cabbage, citrus fruits, and green beans are additional good sources of fiber. Some soluble fibers have been shown to reduce the risk of atherosclerosis and heart disease.

Insoluble fiber (cellulose) primary role is to speed transit time of food, Insoluble fiber helps prevent constipation, diverticulitis and hemorrhoids and help decrease the risk of colon cancer. To ensure you get an adequate amount of fiber, eat plenty of whole foods such as an apple instead of apple juice or brown rice instead of white rice.

It is beneficial to include fiber in your daily diet. Fiber helps regulate constipation and diarrhea. It helps the digestive system run smoothly. It also helps us feel full and keeps our blood sugar levels even. There are many fiber choices you can add to your diet. Here are just a few:

Almonds – 3 grams of fiber per ounce (about 24 nuts). Almonds are also an excellent source of healthy fats, vitamin e, magnesium, maganase, and calcium – yes, I said calcium. Most people seem to think you have to eat dairy products to get your calcium.

Barley – one cup of cooked barley provides 25% of the dietary referenced intake (DRI) for fiber, and trace minerals. Studies indicate that barley’s high soluble fiber content may substantially lower cholesterol levels.

Lentils – come in red, yellow and black and increases about 63% of the DRI for fiber per cup. Also includes 17 grams of protein, and is a great source of iron, B vitamins and folate.

Pears – one pear packs in about 5 grams of fiber. This is the same as a bowl of bran flakes. It is also a great source of vitamin C, copper, and vitamin K.


Bean and Barley Chili
http://www.eatingwell.com/recipes/print/index.php?r=2470

Squash, Chickpea and Red Lentil Stew
http://www.eatingwell.com/recipes/print/index.php?r=1021

You can add chicken or ground turkey to these recipes if you’d like.