Fabulous Fiber

America’s current obsession with protein is dominating the news and manufacturers have stocked grocery store shelves with many new protein-enriched products including candy bars, coffee, ice cream, and snack foods. While protein is an essential nutrient, all the hype surrounding it may be crowding out a very important nutrient that most Americans do not get enough of: fiber.

Fiber is a type of carbohydrate that the body is unable to digest. It passes through the small intestine into the large intestine; there, if feeds the gut microbiome and provides bulk to the stool. Sometimes fiber is also referred to as roughage. It’s found in a variety of plant-based foods: including fruits and vegetables; whole grains; and legumes, beans, and dried peas. While it’s best to get fiber from food, supplements can be helpful for some people.

There are two types of fiber, insoluble and soluble, and most foods are made up of a combination of both. Soluble fiber can interfere with the absorption of dietary fat and cholesterol which can help lower low-density lipoprotein (LDL) cholesterol or bad cholesterol. It helps slow digestion and the rate at which carbohydrate is absorbed into the bloodstream. This can improve blood sugar control and prevent spikes in blood sugar. Insoluble fiber provides bulk to the stool and speeds up the movement of food and waste through the digestive system and helps prevent constipation. Both insoluble and soluble fiber work together to make you feel more satisfied which may help you eat less and control your calorie intake.

The recommendation for fiber intake for adults over 51 years is 21-30 grams per day based on the Dietary Reference Intakes set by the United States Institute of Medicine. According to recent estimates, about 5% of men and 9% of women meet the guidelines for fiber intake and most Americans consume an average of only 10-15 grams of fiber daily.

A diet low in fiber has been associated with a higher risk of cardiovascular disease, type 2 diabetes, and colon cancer. On the other hand, a high fiber diet may provide following health benefits:

• Promotes regular bowel movements and improves overall bowel health.
• Helps to lower LDL cholesterol.
• Lowers glucose levels after eating.
• Improves satiety which may help with weight control.
• Prevents cancer, including colon and breast cancer.
• Reduces risk of type 2 diabetes, coronary heart disease, and stroke.
• Supports gut health.

Fiber is found in a wide variety of plant-based foods, including fruits, vegetables, and whole grains.

The chart below shows the fiber content in some common foods.

FOOD SOURCES OF FIBER*
Food source Amount per serving Grams per serving

*Food Data Central. U.S. Department of Agriculture. https://fdc.nal.usda.gov/. Accessed November 19, 2019.

Increasing your fiber intake does not have to be complicated. Try the following tips to boost your intake at each meal and snack:

• Add fruit to your morning cereal or to yogurt.
• Try bell peppers, tomatoes, and onion in your scrambled eggs or in an omelet for breakfast.
• Snack on an apple dipped in peanut butter or with a handful of nuts or seeds.
• Have a salad with your lunch or add spinach and tomatoes to a sandwich.
• Munch on cucumbers or carrots with hummus or a yogurt-based dip for a crunchy afternoon snack.
• Add frozen veggies to your pasta, soup, or stew at dinner or pair a side salad made with spinach, kale, or other dark green lettuces with your meal.
• Enjoy a baked pear drizzled with honey and a sprinkle of cinnamon, then topped with chopped walnuts as a tasty dessert.

Try this delicious no-bake treat that has 3 grams of fiber per serving.

No-Bake Peanut Butter Quinoa Bars

Adapted from realmomnutrition.com

Yield: 12 bars

Ingredients

1/3 cup uncooked quinoa, rinsed (equals 1 cup cooked)

2/3 cup water

1 cup oats (quick or old-fashioned)

1/2 cup peanut butter

1/2 cup powdered milk

1/4 cup honey

3/4 cup chocolate chips

Directions:

1. Combine quinoa and water in a small saucepan and bring to a boil over medium-high heat. Turn heat to low, cover pot, and simmer for 15 minutes or until all water is absorbed. Remove from heat and set aside to cool slightly.
2. Add oats, peanut butter, powdered milk, and honey to the bowl of a food processor. Add cooled quinoa and process until it comes together into a ball.
   *Note: If you don’t have a food processor, you can simply mix these ingredients by hand.
3. Line a square baking dish with parchment paper and then pat mixture into pan until evenly pressed into pan.
4. Melt chocolate chips in microwave on 30-second intervals, stirring after each interval, until fully melted. Spread melted chocolate over mixture in pan.
5. Refrigerate or freeze until ready to serve. Cut into slices (to avoid cracking on the tops, set bars out at room temperature about 30-60 minutes or until softened, before cutting, then cut into squares) Place bars in an airtight container and keep refrigerated.