Manage Cholesterol and Lose Weight, too

Fiber-rich foods are in this year!  A high fiber diet is linked to reduced risk of heart disease and some cancers, as well as better glucose tolerance in diabetes.  It's good for a healthy gut, and can even help manage your weight.

Fiber is the indigestible part of plant foods, and we all need from 25 to 35 grams daily.  That translates into about 4-5 cups of fruit and vegetables, plus 3 or more ounces of whole grain products per day.

In spite of the current low-carb frenzy, we need healthy carbohydrates in our diet.  Yes, it's smart to cut out the "junk" carbs, and downsize those huge portions, but eliminating all carbs means eliminating fiber and important nutrients.

There are two kinds of fiber - soluble and insoluble  

The insoluble type is often called "roughage" and is the type found in bran, whole wheat products, brown rice, fruit skins, and vegetables like carrots, broccoli and peas.  This is the type of fiber that helps lower cancer risks, prevents constipation and helps other conditions like irritable bowel syndrome or diverticulitis.

Soluble fiber is found in lentils, legumes, oat bran, oat mean, flax, psyllium, barley, and pectin rich fruits like apples, strawberries and citrus.  This helps lower cholesterol and may help control blood sugar in people with diabetes.

Tips:

1. Eat two cups of fruits and 2 and a half cups of vegetables daily.

2. Snack on high fiber fruits like pears, raspberries or strawberries and dried fruits such as prunes, apricots, raisins, or figs.  Leave skins on when possible, and wash thoroughly.

3. Eat high fiber vegetables like corn, peas, potatoes (with skin), sweet potatoes, broccoli, Brussels sprouts, carrots, and turnips.

   Fiber Adds Up
   black beans	1 cup	12.5 grams
   bran cereals	1/2 cup	10 grams
   lentils	1 cup	9 grams
   dried figs	5	8 grams
   kidney beans	1 cup	7 grams
   almonds	1/2 cup	5 grams
   baked potato with skin	1	5 grams
   pear	1	5 grams
   cooked oat bran	1 cup	4.5 grams
   peas	1/2 cup	4 grams
   whole wheat bread	2 slices	4 grams
   broccoli	1 cup	4 grams
   apple with skin	1	3.5 grams
   Shreddies cereal	2/3 cup	3 grams
   raspberries	1/2 cup	3 grams
   wheat bran	1 tablespoons	2.5 grams

4. Shop for products high in fiber.  In Canada, to be labelled a "source of fiber", a product must have 2 grams of fiber per serving.  Products labelled as a "high" source contain 4 grams, and if they are marked "very high", they must contain at least 6 grams - again, that is per serving.

5. Eat more whole grains instead of refined flour goods.  Opt for whole wheat bread, cereals, pastas.  Include foods like barley, brown rice, buckwheat groats (kasha), flaxseed, bulgur kamut, spelt, oatmeal, oat bran, and millet.  If some of these are new to you, looks for recipes that use them as side dishes, in soups, stews, or salads.

6. Buy 100% whole wheat bread.  When the label says "multigrain, check to see what the largest ingredient is.  If it's "enriched white flour" you aren't getting much whole grain, so move on to another brand.  Note that "wheat flour" does NOT mean whole wheat flour.  Just because a bread is brown doesn't mean it is whole wheat.

7. Add fiber to sandwiches and wraps with tomatoes, cucumbers, peppers, shredded carrots or dark leafy greens.

8. Eat breakfast cereals with at least 4 grams of fiber per serving.

9. Up your fiber by adding 1 to 2 tablespoons of wheat bran, oat bran or ground flax to cereals, yogurt, applesauce, casseroles and soup.  Choose baked goods that include whole wheat flour, bran, oatmeal, raisins, poppy seeds or sesame seeds.

10. There's lots of fiber in lentils and legumes.  make lentil or bean soups, add barley, beans or lentils to casseroles.  Add chickpeas to pasta dishes or salads.  Add refried beans to tacos and burritos.  Buy or make hummus or other bean dips and serve with cut up vegetables or wedges of whole wheat pita.

11. Add a handful of seeds (like sunflower or sesame) or nuts to a salad or stir-fry.

12. Go easy when you start to increase your fiber intake.  Too much too quickly can make you uncomfortable, so start slowly and spread the fiber throughout the day.  Drink lots of water to help the fiber do its job.

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