Fiber 101

The American Heart Association reports that soluble fiber found in many fruits and vegetables as well as oats, rice and barley has been shown to help lower blood cholesterol when eaten regularly as part of a diet low in saturated fat and cholesterol. The more insoluble fiber found in wheat bran and the skins and seeds of fruits and vegetables helps aid the digestion and give us a full feeling.
Some research also suggests that those with a high fiber intake tend to have a healthier body weight.

Both adults and kids often fall short of their recommended fiber intake. In fact, a national nutrition survey shows that most Americans consume about half of the recommended amount of fiber. Translation - we all need to find ways to add fiber to our diets if we want to improve our health, weight or otherwise. The key is focusing on fruit, vegetables and whole grains. Sound familiar? No matter how the messages are spun, controlling fat and calories and building up the amount of fiber-rich foods continue to be where emphasis is.

Any food made from whole grain wheat, rice, oats, cornmeal, barley or another cereal grains will add fiber. That includes bread, pasta, oatmeal, breakfast cereals, tortillas and grits. Any meal that contains additional fruits and vegetables also add fiber. The form is not as important as the presence.

How? Try some of these:

• Make simple switches - substitute a whole grain product for more traditional white. That means trying whole grain bread for sandwiches, whole grain pasta or brown rice
• Snacks are good opportunities for fiber - choose whole grain crackers; leave on the peel of apples, peaches, pears or plums; try kiwi, strawberries and other fruits with seeds for snacks as seeds are a powerhouse of fiber
• Bake with whole grains - experiment by substituting whole-wheat or oat flour for half the flour in pancake, waffle, muffin, cookie or bread doughs.
• Mix in whole grains - add brown rice, barley or bulgur to soups, stews, casseroles or other mixed dishes. Supplement these same foods with a variety of vegetables such as onions, carrots, celery, squash, mushrooms or whatever ones you prefer. Experiment and be creative.
• Know what to look for on the label - choose foods that name one of the following ingredients first on the label's ingredient list; brown rice, bulgur, oatmeal, graham flour, whole wheat, whole grain corn. Color means nothing in grain based foods. Darker pigments can be due to molasses, spices or coloring agents.

Be a good role model for the children in your life. Set a good example for friends, family and neighbors by choosing healthy fiber-rich foods like fruits, vegetables and whole grains. Contribute to developing healthy palates and healthy bodies.

Healthy, Happy Eating!

Marcia