FIBER’S EASY TO FIND WHEN YOU STICK WITH PLANT FOODS
Most Americans eat less than half the amount of fiber that we should. That’s unfortunate, since fiber helps protect us from certain cancers and reduces our risk of heart disease, diabetes and constipation. Additionally, fiber gives a feeling of satiety, which means it makes you feel full. The best way to get more fiber is to serve yourself more whole grains, fruits, vegetables, and other complex carbohydrates.
If you follow the Positively Ageless or The Biggest Loser eating plan, you’ll have no problem reaching the daily recommendations for fiber. It's found primarily in fruits, vegetables, whole grains and legumes. If you’re unaccustomed these foods, you may want to add fiber to your diet gradually.
This will allow you to avoid abdominal consequences such as bloating, diarrhea, and gas that can occur if you introduce too much fiber too fast. Health experts recommend that we include 25 to 35 grams of fiber in our diets each day. It’s no wonder most Americans aren't getting enough of it, with the emphasis we place on processed, prepackaged, and fast foods. It’s nearly impossible to get adequate fiber eating that way. However, when you switch to the Positively Ageless eating program, you’ll find that it’s heavy on grains, vegetables, and other plant foods. The fiber quota pretty much takes care of itself.
When you read food labels, keep in mind that:
■ A food with 2.5 to 4.9 grams of fiber per serving is a good source of fiber.
■ A food with 5 grams or more per serving is an excellent source of fiber.
Here are some sources, measured by grams of fiber.
- 1/2 cup All Bran cereal = 9 grams fiber
- 1/2 cup cooked kidney beans = 8.2 grams fiber
- 1/2 cup cooked lentils = 7.8 grams fiberg
- 1 cup cooked spinach = 7 grams fiber
- 1/2 cup cooked whole barley = 6.8 grams fiber
- 1 large apple = 5 grams fiber
- 1 large orange = 4.4 grams fiber
- 3 1/2 cups air popped popcorn = 4.2 grams fiber
- 1/2 cup fresh raspberries = 4 grams fiber
- 1 cup sliced strawberries = 3.3 grams fiber
- 1/2 cup blueberries = 2 grams fiber
Here is one of my favorite high fiber recipes from Positively Ageless:
Cumin-Spiced Bulgur and Lentils
MAKES 10 SERVINGS
Grains and legumes team up to make a side dish that’s loaded with protein and fiber. Toss in shredded chicken and you have a meal.
3 cups fat-free vegetable broth (or chicken broth), divided
1 cup coarse bulgur
1 tablespoon olive oil
1⁄2 cup finely chopped yellow onion
1 tablespoon minced garlic
1 teaspoon chopped fresh thyme (or 1⁄2 teaspoon dried)
3⁄4 teaspoon ground cumin
1⁄2 teaspoon ground mustard seed
1⁄2 teaspoon salt
1 cup brown lentils, rinsed
GARNISH
1⁄4 cup chopped sun-dried tomatoes
1⁄4 cup chopped green onion
1⁄4 cup chopped fresh cilantro or parsley leaves
2 tablespoons chopped green olives
Heat 1 cup of the broth. Place the bulgur in a small mixing bowl. Pour the warm broth over the bulgur, cover, and allow to soak for 30 minutes.
Heat the oil in a saucepan over medium heat. Add the onion and sauté for 5 minutes, or until tender. Add the garlic, thyme, cumin, mustard, and salt and cook, stirring frequently, for 1 minute longer, but do not brown the garlic. Add the remaining 2 cups broth and bring to a boil. Add the lentils, reduce the heat to low, and simmer for 15 minutes. Add the bulgur and simmer for 10 minutes longer. Remove from the heat. Cover and let stand for 10 minutes.
Garnish by stirring in the tomatoes, onion, cilantro, and olives. Serve hot or warm.
✽ BULGUR FACTOID: This form of whole wheat has been cleaned, ground, and sifted into different sizes from fine to coarse. Unlike cracked wheat, bulgur has been precooked.
NUTRIENT ANALYSIS PER SERVING
134 calories, 7 g protein, 25 g carbohydrates, 1 g total fat, 0 g saturated fat, 0 g monounsaturated fat,
30 mg omega-3s, 7 g fiber, 2 g sugar, 386 mg sodium
