Fiber Facts

Many people know that fiber is an essential part of a healthy diet, but most people just associate the benefits of fiber to a clean bowel. Fiber can alleviate constipation, but it also does so much more! The benefits of fiber include maintaining a healthy weight and reducing the risk of developing diabetes, heart disease, and certain types of cancer. It can provide many great health benefits, but it turns out the average American only eats HALF of the daily recommendation for fiber.

What is dietary fiber?

Dietary fiber, also known as “roughage” or “bulk” is part of the food we consume that our bodies can’t digest or absorb. This includes the skin on potatoes, the pulp of oranges and the shell of seeds to name a few. Since fiber isn’t broken down in our gastrointestinal system like protein, carbohydrates and fat, it passes through our body relatively intact. Because fiber is not broken down in our intestines it is not a significant source of calories.

What are the health benefits of dietary fiber?

• Normalizes bowel movements
• Helps maintain bowel health
• Lowers blood cholesterol
• Helps control blood sugar levels
• Aids in achieving a healthy weight
• Can even help you live LONGER!

How much dietary fiber is recommended?

	Age 50 or younger	Age 51 or older
Men	38 grams	30 grams
Women	25 grams	21 grams

Fiber-rich foods include:

• Whole-grain products
• Fruits
• Vegetables
• Beans, peas and other legumes
• Nuts and seeds

Refined or processed foods such as canned fruits and vegetables, pulp-free juices, white breads and pastas and non-whole-grain cereals are low in fiber. This is due to the grain-refining process which removes the bran from the grain which significantly lowers its fiber content. Enriched foods often have some B vitamins and iron added back in after processing, but the fiber content is lost forever.

For more info, watch this video: https://www.youtube.com/watch?v=EjgajPFyp7Y&rel=0

Spicy Black Bean Soup

Yield: 2 quarts

• 1 Tbsp. olive oil
• 1 onion, chopped
• 1 medium bell pepper, chopped
• 1 jalapeño, finely minced
• 3 garlic cloves, minced
• 1 3/4 cups  black beans, cooked
• 4 1/2 cup vegetable broth 
• 16 ounces diced tomatoes
• 4 ounces Anaheim peppers
• 1 1/2 cups frozen corn 
• 1/4 cup cilantro 

Directions: Heat oil in a stock pot. Sauté onion and all peppers in oil until tender. Add garlic and cook 1 minute longer. Stir in beans, broth, tomatoes and chopped green chilies. Bring to a boil. Reduce heat; simmer uncovered for 20 minutes. Add corn and cook 5 minutes. Add cilantro and cook 5 more minutes. At this point, if you need more liquid, add additional more broth. Remove from heat.

Nutrition Information (per 8 oz. serving): 100 calories, 4 g protein, 1.5 g fat, 5 g fiber

Make it a meal:

Nachos

• Whole grain tortilla chips
• 4-blend shredded cheese
• Avocado
• Tomatoes
• Sour cream
• Cilantro 

Directions: Bake the chips and cheese at 350 degrees for approximately 5-8 minutes. Add chopped tomatoes, avocado, cilantro, and sour cream post bake. Enjoy!