Homespun

August 2, 2000

How Can I Add Fiber to My Diet?

Did you know eating the recommended 20 to 35 grams of fiber every day may lower your risk of heart disease, certain cancers, diabetes and digestive disorders? Fiber is found in plant foods only and is the part of the plant that our bodies can not digest. It comes in two forms:

1. Soluble fiber - This dissolves and forms a gel in water. This fiber is believed to help lower blood cholesterol and regulate how the body uses sugar. It is found in foods such as oat bran, oatmeal, dried beans and peas, and lentils, and in fruits such as strawberries, raspberries, apples and citrus fruits.
   
   
2. Insoluble fiber - This does not dissolve in water. This fiber absorbs water and helps to speed up the time it takes for food to pass through the digestive tract. Insoluble fiber plays a role in the promotion of "regularity" and may also help in the prevention of digestive disorders such as hemorrhoids, diverticulosis and colo-rectal cancers. Insoluble fiber, also called 'roughage', is in foods such as wheat bran cereals, whole grain foods, fruits and vegetables such as cauliflower, green beans, or potatoes. It is important to incorporate both types of fiber into your diet by following the Food Guide Pyramid and eating a variety of foods.

Try some of these suggestions for increasing your fiber intake:

• Start your day with whole grain cereals. For an extra fiber fix, top with wheat germ, raisins, bananas, or berries, all of which are good sources of fiber.
  
  
• Follow the Food Guide Pyramid. By eating 2 to 3 servings of fruit, 3 to 5 servings of vegetables and 6 to 11 servings of cereal and grain foods, you should meet the 20 to 35 grams of fiber recommendation.
  
  
• Start your day with whole grain cereals. For an extra fiber fix, top with wheat germ, raisins, bananas, or berries, all of which are good sources of fiber.
  
  
• Avoid peeling fruits or vegetables. Eating the peel of these foods provides extra fiber (for example, the skin of a baked potato or the apple peeling).
  
  
• Eat plenty of foods that contain unprocessed grains in your diet.

Whole wheat products such as bulgur, couscous or kasha and whole grain breads, cereals, and pasta are great sources of fiber.

• Snack on fresh and dried fruit.
  
  
• Add split peas, barley, and cooked or canned beans to soups, stews, pastas, salads, and vegetarian dishes.
  
  
• Read food labels! Foods with 2 to 3 grams of fiber per serving are OK sources of fiber, but foods with 4 or 5 grams of fiber per serving are considered high fiber foods.

It is important to remember when increasing the amount of fiber in your diet, do so gradually. Add just a few grams at a time to give the intestinal tract time to adjust. Otherwise, you could experience abdominal cramps, gas, bloating and diarrhea or constipation. Drinking at least 8 cups of water daily will help minimize these effects.

COUSCOUS WITH MIXED FRUIT

1 cup ready-to-serve reduced-sodium, fat-free chicken broth

½ cup unsweetened apple juice

½ cup chopped dried fruit mix

½ cup peeled and chopped cooking apple

¼ teaspoon salt

1 cup couscous, uncooked

Combine first 4 ingredients in a large non-aluminum saucepan; let stand 15 minutes. Add salt, and bring mixture to a boil over medium heat. Stir in couscous; cover and remove from heat. Let stand 5 to 7 minutes or until liquid is absorbed. Fluff mixture with a fork. Yield: 4 servings.

BLACK BEAN AND BARLEY SALAD

¾ cup barley, uncooked

¼ cup lime juice

2 tablespoons water

1 tablespoon vegetable oil

1 teaspoon vinegar

½ teaspoon garlic powder

¼ teaspoon salt

¼ teaspoon ground black pepper

¼ teaspoon ground cumin

¼ teaspoon ground red pepper

1 (15 oz.) can black beans, rinsed and drained

Leaf lettuce

1 cup chopped tomato

¼ cup (2 oz.) shredded reduced-fat Cheddar cheese

¼ cup sliced green onions

Cook barley according to package directions; drain and set aside.

Combine lime juice and next 8 ingredients in a jar. Cover tightly, and shake vigorously.

Pour half of dressing over barley; cover and refrigerate 8 hours, stirring mixture occasionally.

Combine beans and remaining dressing; cover and refrigerate 8 hours, stirring occasionally.

Spoon barley mixture evenly onto lettuce-lined plates. Top evenly with black beans, tomato, cheese, and green onions. Yield: 4 servings.

This page created by Margie Yarnell, Extension Secretary.
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