What is the rave about fiber all about?
High Fiber Foods to Add to Your Plate
Fiber is one of the more important nutrients in our diets. There are actually 2 different types of fiber that we should all aim to include throughout our day- soluble and insoluble fiber. Soluble fiber works by slowing down digestion, which in turn, improves blood sugar control by taking longer for glucose to enter our bloodstream after we eat. Soluble fiber absorbs water, bulking stool in the gastrointestinal tract. Examples of soluble fiber include oats, apples, avocado, nuts, oranges, beans, and brussels sprouts. The second type of fiber, insoluble fiber, does not absorb water and passes through your system unaltered, keeping your bowels regular and healthy. Examples of insoluble fiber include wheat, nuts, seeds, brown rice, and fruits and vegetables with skin.
How much fiber do you need per day?
The Dietary Guidelines for Americans recommends 14 grams of fiber per 1,000 calories consumed. Most adults need around 22-34 grams per day, but this varies by gender and age.
Easy Ways to Add Fiber to Your Meals:
- Top oatmeal with berries and nuts
- Top salads with beans, nuts, lentils, seeds
- Toss in chickpeas, lentils, peas, kidney beans, black beans, or pinto beans to homemade soup
- Leave the skin on fruits and vegetables
- Puree beans to make a healthy dip or hummus
High Fiber Slow Cooker Minestrone Soup:
- Ingredients:
- 6 cups vegetable broth
- 28-ounce can diced tomatoes
- 15-ounce can cannellini beans, drained and rinsed
- 15-ounce can kidney beans, drained and rinsed
- 2 cups frozen green beans
- 4 medium carrots, chopped
- 1 medium zucchini, chopped
- 1 stalk celery, chopped
- 1 medium onion, chopped
- 2 tablespoons dried Italian seasoning
- 1 bay leaf
- 4 garlic cloves, minced
- 1 teaspoon salt
- ¾ teaspoon pepper
- 1 cup cooked (or 2 ounces of dry) whole-grain elbow pasta
- 2 cups fresh baby spinach
- Garnish: 1¼ cups freshly grated Parmesan cheese (optional)
Steps:
- Combine ingredients, except pasta and baby spinach, in a 6- or 7-quart slow cooker. Cover and cook on low for 7 to 8 hours.
- Increase heat to high. Stir in pasta and spinach. Cover and cook for 15 minutes or until pasta is done.
- Remove bay leaf before serving. Sprinkle each serving with 2 tablespoons grated Parmesan cheese, if desired. Serves 10.
Recipe from:
https://www.eatright.org/recipes/soups-and-stews/slow-cooker-minestrone-soup-recipe
References:
https://www.cdc.gov/diabetes/library/features/role-of-fiber.html
