Fiber isn’t just for grandma anymore. Make the inevitable jokes
about fiber all you want, but after the giggling subsides, the
medical community still wants you to eat your fiber.
Fiber isn’t just for grandma anymore. Make the inevitable jokes about fiber all you want, but after the giggling subsides, the medical community still wants you to eat your fiber.
“A diet high in fiber is important for several reasons, the first being the most obvious, which is to prevent constipation,” said Jennifer Bange, clinical nutrition manager for Hazel Hawkins Memorial Hospital in Hollister. “People can dismiss constipation as a minor problem, but long-term constipation can lead to more serious health problems, such as diverticulitis and other serious intestinal tract issues.”
A high-fiber diet may also lower risks for hemorrhoids and irritable bowel syndrome, according to the Mayo Clinic.
There are two kinds of fiber: insoluble and soluble. Insoluble fibers, such as oatmeal, bananas and apples, help lower cholesterol and blood sugar levels, which helps people who struggle with managing cholesterol or diabetes, said Carol Capozza, a consulting dietitian for HCP Resources in Gilroy. HCP Resources provides dietary counseling for patients from San Benito County to San Francisco. Soluble fibers, such as broccoli, cabbage and many other fresh vegetables, help move food and waste through the gastrointestinal system.
Women should eat at least 25 grams of fiber per day and men should eat at least 38, Bange and Capozza said. Children need even more fiber, requiring 19 to 31 grams per day, depending on age, according to the American Dietetic Association.
Better weight management is another benefit of diets rich in fiber. Foods high in fiber help people feel more full and the feeling of fullness lasts longer than foods that are lower in fiber.
“If you eat something like oatmeal in the morning, you’re less likely to feel hungry before lunch,” Capozza said. “Snacking on fruits and fresh vegetables will also help you stay feeling full and keep you from reaching for the candy jar.”
Research is mixed about whether fiber can help prevent some cancers, such as colon cancer, according to the American Cancer Society, but the other benefits of fiber and the vitamins and other nutritional value in most high-fiber foods are good for general health anyway.
“There are lots of foods that contain fiber – whole grains, brans, legumes, beans, peas, lentils – they’re all good for you,” Bange said. “But for those people who have a hard time getting in the full amount of fiber they should be eating every day – myself included – I’m not against taking supplements that are available over the counter. Everyone needs to pay closer attention to food labels and eat better in general, and high-fiber foods are a good place to start.”
And if some of the “other” side effects of starting a fiber-rich diet are a concern – namely, the bloating and gas – drink plenty of water, said Joy Booker, personal trainer and owner of Ultimate Cardio in Gilroy.
“Adding fiber to your diet is great, but do it a little bit at a time to get your body used to it,” she said. “Always drink plenty of water – you should be drinking at least eight glasses a day – and start by adding 10 grams of fiber a day.”
High-Fiber Recipes
Apple Brown Rice Stuffing
(From www.ichef.com)
1-1/2 cups uncooked brown rice
3-1/2 cups all-natural apple juice divided
2 teaspoons margarine
1 apple, diced
1/2 cup chopped onion
1/2 cup sliced celery
1/3 cup raisins
1/2 teaspoon poultry seasoning
1/4 teaspoon dried thyme, crushed
1/4 teaspoon ground black pepper
1/3 cup bran
1/3 cup slivered almonds
Step 1: Prepare rice according to package directions, using 3-1/4 cups apple juice for the liquid.
Step 2: Melt margarine in large skillet over medium-high heat. Add apple, onion, celery, raisins, poultry seasoning, thyme and pepper; cook, stirring occasionally, until vegetables are crisp-tender. Stir in rice, bran, nuts and remaining apple juice.
Step 3: Use as stuffing for poultry or pork roast, or place in greased 13 x 9-inch baking pan and bake in preheated 350° F oven for 35 minutes.
Colorful Kidney Bean Salad
(www.recipezaar.com)
For Salad
2 (14 ounces) cans kidney beans, rinsed and drained
1 yellow bell pepper, diced
1 medium tomato, deseeded, diced
1 jalapeño, deseeded, minced (to taste)
2 small scallions, in small slices
2 tablespoons basil, minced
For Dressing
2 1/2 tablespoons cider vinegar
1 pinch salt
1 pinch pepper
1/2 teaspoon sugar (to taste)
1 teaspoon Dijon mustard
2 tablespoons olive oil
Step 1: For the dressing mix all ingredients except oil together until blended. Then add oil.
Step 2: Mix all salad ingredients in a large bowl, pour dressing over and mix thoroughly. Let flavors blend for at least 15 minutes or store in the refrigerator. Serve at room temperature.
Whole-Wheat Pasta with Broccoli and Feta
(Modified from www.foodnetwork.com)
1 medium shallot, thinly sliced
1 bunch broccoli (about 10 ounces), broken into small florets
1 medium bunch radishes, trimmed and very thinly sliced
12 ounces whole-wheat rigatoni
1 tablespoon sherry wine vinegar
1/2 teaspoon finely grated orange zest
3/4 teaspoon kosher salt, plus more as needed
Freshly ground black pepper
3 tablespoons extra-virgin olive oil
7 ounces feta cheese, crumbled
Step 1: Put the shallots in a bowl and cover with cold water. Soak for about 10 minutes; drain. Bring a large pot of water to a boil and salt it generously. Fill a medium bowl with ice water and salt it as well. Add the broccoli to the boiling water and cook until crisp-tender, about 3 to 4 minutes. Stir in the radish slices, and cook 30 seconds, more. Use a slotted spoon or strainer to scoop out the vegetables and plunge them immediately into the ice water. Drain the vegetables, pat them very dry.
Step 2: Add the pasta to the same pot of boiling water, and cook, stirring occasionally, until al dente, about 8 to 9 minutes. Drain and set aside.
Step 3: Whisk the sherry vinegar, orange zest, the 3/4 teaspoon salt and pepper, to taste, in a large serving bowl. Gradually whisk in the oil, starting with a few drops and then adding the rest in a steady stream, to make a dressing.
Step 4: Toss the rigatoni, broccoli, radish and shallot with the dressing. Add the feta cheese and toss lightly. Serve warm or room temperature.
Lemon-Garlic Green Beans
(From http://allrecipes.com)
2 garlic cloves, minced
2 teaspoons olive oil
1 pound green beans, trimmed and cut into 2 inch pieces
1 tablespoon lemon juice
1/4 teaspoon coarsely ground pepper
1/8 teaspoon salt
Step 1: In a large nonstick skillet coated with nonstick cooking spray, cook the garlic in oil over medium heat for 30 seconds. Add the beans; cook and stir for 10-13 minutes or until crisp-tender. Stir in the lemon juice, pepper and salt. Serve.
Boilermaker
Tailgate Chili
(From http://allrecipes.com)
2 pounds ground beef chuck
1 pound bulk Italian sausage
3 (15 ounce) cans chili beans, drained
1 (15 ounce) can chili beans in spicy sauce
2 (28 ounce) cans diced tomatoes with juice
1 (6 ounce) can tomato paste
1 large yellow onion, chopped
3 stalks celery, chopped
1 green bell pepper, seeded and chopped
1 red bell pepper, seeded and chopped
2 green chile peppers, seeded and chopped
1 tablespoon bacon bits
4 cubes beef bouillon
1/2 cup beer
1/4 cup chili powder
1 tablespoon Worcestershire sauce
1 tablespoon minced garlic
1 tablespoon dried oregano
2 teaspoons ground cumin
2 teaspoons hot sauce (e.g. Tabasco™)
1 teaspoon dried basil
1 teaspoon salt
1 teaspoon ground black pepper
1 teaspoon cayenne pepper
1 teaspoon paprika
1 teaspoon white sugar
1 (10.5 ounce) bag corn chips such as Fritos®
1 (8 ounce) package shredded Cheddar cheese
Step 1: Heat a large stock pot over medium-high heat. Crumble the ground chuck and sausage into the hot pan, and cook until evenly browned. Drain off excess grease.
Step 2: Pour in the chili beans, spicy chili beans, diced tomatoes and tomato paste.
Add the onion, celery, green and red bell peppers, chile peppers, bacon bits, bouillon, and beer.
Season with chili powder, Worcestershire sauce, garlic, oregano, cumin, hot pepper sauce, basil, salt, pepper, cayenne, paprika, and sugar.
Stir to blend, then cover and simmer over low heat for at least 2 hours, stirring occasionally.
Step 3: After 2 hours, taste, and adjust salt, pepper, and chili powder if necessary. The longer the chili simmers, the better it will taste. Remove from heat and serve, or refrigerate, and serve the next day. To serve, ladle into bowls, and top with corn chips and shredded Cheddar cheese.
Portobello and Blue Cheese Salad
(www.mayoclinic.com)
1 teaspoon olive oil
2 large portobello mushrooms, stemmed, wiped clean and cut into bite-size pieces
4 slices red onion
1 teaspoon minced garlic
1 tablespoon of merlot wine
6 asparagus stalks, cut into 1-inch sections
2 tablespoons crumbled blue cheese
2 tablespoons balsamic vinegar
1 tablespoon water
Freshly ground black pepper, to taste
6 cups chopped red bibb lettuce
2 roasted red peppers (canned), sliced
1/2 cup croutons
Step 1: In a small pan, heat the olive oil over medium heat. Add the mushrooms, onions and garlic. Saute until the vegetables are tender, 4 to 6 minutes. Add the wine and cook until it evaporates completely, about 1 minute.
Step 2: In a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the asparagus. Cover and steam until tender-crisp, 2 to 3 minutes. Set aside.
Step 3: In a small bowl, add the blue cheese, balsamic vinegar, water and black pepper. Whisk to mix thoroughly. (Just before drizzling the dressing over the salad, whisk again.) Add 3 cups of lettuce to each plate. Top each with 1/2 of the mushroom mixture, 1/2 of the asparagus, 1 roasted red pepper, 1/2 of the blue cheese dressing mixture and 1/4 cup croutons. Serve immediately.
