Eating to Live!

Getting enough fiber

Part of eating healthy is making sure to get enough fiber in our diets. Processing food breaks down a lot of the fiber that naturally occurs in fresh fruits and vegetables. By the time we open a can or thaw out a package of vegetables, much of the fiber has been cooked out before it ever gets to our plate.

According to MayoClinic.com, there are basically two types of dietary fiber. Soluble fiber dissolves in water into a gel-like substance and can be found in foods such as oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. This type of fiber helps to lower blood cholesterol and glucose levels.

Insoluble fiber doesn’t dissolve and helps food pass through our digestive systems more quickly. This type of fiber can be found in whole-wheat flour, wheat bran, nuts and many other vegetables.

Besides the obvious reason for increasing fiber in our diets, eating a diet high in fiber is helpful in controlling blood sugar levels, reducing cholesterol, lowers the risk of digestive problems and aids in weight loss by making us feel fuller after eating. Diets that are high in fiber also help carry us from one meal to the next without those familiar feelings of hunger between meals.

According to the National Academy of Sciences' Institute of Medicine men and women below the age of 50 should be getting as much as 39 grams and 25 grams of fiber respectively per day. Over age 50, men should be getting 30 grams and women should be getting 21 grams of fiber per day in their diets.

Reading food labels can help when trying to increase the amount of fiber in your diet. Compare brands of whole wheat breads and cereals and remember that the more processed the food, the less fiber will be present. This is why many of today’s recommendations call for eating fresh fruit, vegetables, beans and whole grains versus boxed and canned prepared food items. It might take a little more effort in the kitchen, but your digestive system will be happier in the long run.

This morning I started with a breakfast that was relatively high in both types of fiber. My day began with a bowl of rolled oats cooked with half milk and half water. To dress up the flavor of the oats, I added a half cup of frozen raspberries and a half ounce of chopped walnuts.

Lunch was a little more difficult. I didn't pack a lunch before I left for the office this morning, so instead I made a quick trip to a local grocery store for something healthy. After perusing the fresh food aisles and deciding that nothing I couldn't eat immediately would stay fresh in my car throughout the afternoon and until I got home later, I opted for a frozen meal from the organic section. Kashi has some interesting looking selections and the one that said 6 grams of fiber on the front of the package caught my eye. I chose the Chicken Pasta Pomodoro. It tasted alright, although if I were making this at home, I would have added more vegetables. In addition, but not shown, I had about two servings of French Onion Sun Chips. These are multi-grain and have no trans fats.