One key nutrient most people do not get enough of is Fiber. Fiber, the component that provides plants with structure, is an integral part of our diet. The recommended daily amount for good health is 25 grams per day for women and 31 grams per day for men.
Fiber has two main types: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance as it passes through the digestive system. Once in your colon, it feeds the good bacteria allowing them to thrive. The insoluble fiber does not dissolve in liquids, rather it absorbs fluids and attaches to other materials to form stool.
How Does Fiber Help?
Fiber aids in digestion as mentioned above to feed the “good” bacteria and form stool so we have regular bowel movements. Fiber also helps lower cholesterol, regulate blood sugar, and aid in weight management as high-fiber foods are filling due to the roughage and many are also low in calories.
Since fiber is only found in plants – a diet rich in plant foods is crucial to increase fiber intake. We suggest the following to increase fiber:
- adding vegetables to meals
- Add a side salad at lunch
- Add lettuce, tomato, peppers, etc. to sandwiches
- Add chopped vegetables to eggs at breakfast
- Add a handful of spinach or kale to a smoothie
- choosing fruit, nuts, or seeds as a snack
- make sure all breads, grain,s and cereals have at least 3 grams of dietary fiber per serving
- choose beans, lentils, tofu, edamame, or other plant sources of protein more often.
- add chia and/or flax seeds to smoothies or cereals
Below is a fun, easy, and tasty snack recipe to try to increase your fiber intake.
Roasted Chickpeas (from Skinnytaste.com)
YIELD: 3
Ingredients
- 15 oz can chickpeas (drained)
- olive oil spray
- ⅛ tsp kosher salt
- ¼ tsp chili pepper powder
- ¼ tsp ground cumin
- ¼ tsp paprika
- ¼ tsp ground coriander
- ¼ tsp curry powder
- ¼ tsp garlic powder
Instructions
- Preheat oven to 375°F. Drain chickpeas in a colander and let them dry completely. Pat dry with a paper towel if needed, I usually leave them on the counter for an hour to make sure they are very dry.
- Arrange on a baking sheet in a single layer and roast for about 35 to 45 minutes, shaking the pan every ten minutes. All ovens are different so make sure they don’t burn. They will be golden brown and crunchy on the inside when done, not moist.
- In a medium bowl, combine all the spices. Remove chickpeas from oven when done and spray with olive oil. Immediately toss with spices while hot. Eat at room temperature.
Nutrition
Serving: 1/3 cup, Calories: 144kcal, Carbohydrates: 26g, Protein: 8g, Fat: 1g, Sodium: 84mg, Fiber: 6g, Sugar: 1g