Ways To Fit Fiber In (And the Best Choices)

I am soorry! When I put this one together, I got so brain dead, that I put it down. And then I got distracted with life, the flu and trying to get caught up, that it sat without editing it. I still don't have the time, but decided to send it off anyway. Forgive my mistakes and the missing recipe. Next time I will double it.

You can read the first article about fiber at this link - What is Dietary Fiber? Included is a recipe for adding fiber to smoothies.

You can read the second article about fiber at this link - What Is Dietary Fiber. Included is a recipe for making Banana Oatmeal Muffins.

You can read the third article about fiber at this link - How Much Fiber Do We Need. Includes a couple of recipes for making Oatmeal Cerial with different methods.

Best Fiber Choices Include:
* Grains and whole-grain products
* Fruits
* Vegetables
* Beans, peas and other legumes
* Nuts and seeds

NOTE - Refined or processed foods — such as fruit juice, white bread and pasta, and non-whole-grain cereals — are lower in fiber content. The grain-refining process removes the outer coat (bran) from the grain, which lowers its fiber content. Similarly, removing the skin from fruits and vegetables decreases their fiber content. (1)

"Don't forget: foods that contain fiber are beneficial whether they're eaten raw or cooked. "(2)

"The following list is only a representative sample of naturally gluten-free high fiber grains.
We've included links to some gluten-free recipes. Also, feel free to enter the name of an ingredient into the About.com search box. Our guides have posted dozens of recipes for each of these ingredients, some of which are gluten-free or can be easily converted." (2)

Check out this nice tool for figuring out the nutrient properties of a food item. You can use it to find other high fiber foods and other nutrience you are watching. USDA National Nutrient Database. (2)

Whole Grains

On a Gluten Free diet, you should eat extra fiber. Rice is extreamly low in fiber compared to wheat (wheat Bran Whole-Wheat Flour 1 cup = 24 grams).

Grains such as quinoa**, amaranth**, and buckwheat** are gluten-free and high in fiber. (4)

Amaranth ( makes a great hot breakfast cereal. (4)
Amaranth, cooked (1 cup = 18.1 grams) (2) and (3) 3 g fiber per 3/4 cup cooked grain) (4)
Amaranth flakes (1 cup = 3.6 grams) (2)
(raw) Amaranth Seed Amaranth Flour (1 cup = 29 grams) (4)
Amaranth seed (1 cup = 30 grams) (3)

Buckwheat groats, also known as kasha, (4.5 g fiber per 1 cup cooked grain) can be substituted for breadcrumbs in meatloaf. (4)
Buckwheat, roasted groats, cooked (1 cup = 4.5 grams) (2)
Buckwheat raw (1 cup = 17 grams (3)
Buckwheat Bran raw (1 cup - 9.9 grams) (4)
Buckwheat Flour -Whole Groats (1 cup = 12 grams) (4)
Buckwheat Groats (roasted, dry) (1 cup = 16.9 grams) (4)

Cereal
Cereal, whole grain hot or cold cereal (2)
Crisped rice cereal, (1 cup - 0 grams) (5)
Corn flakes, (1 cup - 1 grams) (5)

Corn
Corn, sweet, yellow, canned, whole kernel (1 cup =3.1 grams) (2)
Corn, frozen, kernels on cob (1 ear = 1.8 grams) (2)
Cornmeal, yellow, whole grain (1 cup = 8.9 grams) (2) Cornmeal (1 cup = 10 grams) (3)
Popcorn, plain, air-popped (1 cup = 1.2 grams) (2)
Popcorn, air-popped, 2 cups = 2.3 (3)
Grits, cooked, (1⁄2 - 0 grams) (5)
Corn Bran (crude) (1 cup = 65 grams) (4)
Cornmeal (degermed, enriched) (1 cup = 10.2 grams) (4)

Millet - Serve as a side dish, or mix into casseroles, soups or baked goods.
Millet, cooked (1 cup = 2.3 grams) (2)
Millet seed raw (1 cup = 17 grams) (3) and 4)

Montina
Montina (1 cup = 36 grams) (3)

Oats - Stick to Gluten Free because Oats are easily contaminated.
Oatmeal, gluten-free, cooked (1 cup = 4 grams) (2) and (1) Oatmeal, cooked, (1⁄2 cup = 2 grams) (5)
Oats and oatmeal - raw (1 cup = 10 grams) (3)

Quinoa can be used in pilafs or soups in place of rice. (4)
Quinoa, cooked (1 cup = 5.2 grams) (2) (1/2 cup cooked grain = 3 grams) (4) and (3)
Quinoa seed raw (1 cup = 10 grams) (3) Quinoa Seed (1 cup = 106 grams (4)

Rice
Brown Rice, medium grain, cooked (1 cup = 3.5 grams) (2) and (1)
Brown rice raw (1 cup - 7 grams) (3)
Rice Bran (crude) (1 cup = 24.8 grams) (4)
Rice Polish Brown (1 cup = 12.9 grams) (4)
White rice, cooked, (1⁄2 cup = 0 grams) (5)
White Rice flour (1 cup = 3.1 - 7.3 grams) (4)
Wild Rice, cooked (1 cup = 3.0 grams) (2)
Wild rice raw (1 cup = 9 - 10 grams) (3) and (4)

Sorghum - Add to flour blends.
Sorghum flour, white, whole grain (1 cup = 8.2 - 12.1 grams) (2) and (4)

Other
Bette's Gourmet Four Flour Blend* (1 cup = 8 grms) (*garfava flour, sorghum flour, cornstarch and tapioca flour) Chart from Gluten-Free Diet, by Dietitian Shelley Case (4)


Beans and Legumes

"Dry beans/legumes are a good source of fiber, as well as protein and iron. This type of bean includes black beans, kidney beans, pinto beans, cannellini beans, garbanzo beans (also known as chick peas) and many others. Although alone they may not be tempting to a child, beans can be disguised in meals, raising the fiber content of the food." (4)

Black beans can be added to tacos with the meat, or can be sprinkled on taco salad. Also add to chili and soups(4)
Black beans, cooked, 1⁄2 cup - 8 grams (5)

Chickpeas/Garbanzo/Fava Beans - Spread hummus on sandwhiches or use as a dip for chips or rice crackers. Can also add to pasta sauces and casseroles.
Chickpeas/garbanzo /Fava beans, canned (1 cup=10.6 grams) (2)
Chickpea dry (1 cup - 20 grams) (3)
Hummus, (1⁄4 cup - 4 grams) (5)
Garbanzo Flour (Chickpea) (1 cup - 20.9 grams) (4)
Garfarva or Farfava Four (Garbanzo/Fava beans) (1 cup - 12 grams) (4) and (3)

Green Beans
Green beans, cooked, 1 cup = 4.0 (1)

Kidney Beans - Mix into salads, casseroles, chili, pasta sauce and soups.
Kidney beans, boiled (1 cup = 11.3 grams) (2)
Red kidney beans, boiled, 1 cup = 13.1 (1)

Lentils - Mix into casseroles and soups.
Lentils, boiled (1 cup = 15.6 grams) (2)
Lentils, cooked, (1⁄2 cup - 8 grams) (5)

Peanuts - Add to baked goods. Spread on apples, celery or rice crackers. Make a peanut sauce or soup.
Peanuts, dry roasted (1 cup = 11.7 g) (2)
Peanut butter, smooth style (2 tablespoons = 1.9 grams) (2)

Peas - Serve in salads, as a side dish or mix in casseroles.
Peas, green, frozen, cooked (1 cup = 8.8 grams) [br (2)
Split peas, cooked, 1 cup = 16.3 (1)

Pinto - Use as filling for burritoes, tacos, or enchilladas. Add to casseroles, chili, and soups. "Refried beans can be spread on the inside of a quesadilla, and they meld nicely with the cheese. (4)"
Pinto beans, boiled (1 cup = 14.5 grams) (2)
Refried beans, canned (1 cup = 13.4 grams) (2)

Soy - try edamame, or immature soybeans. Edamame are sold frozen, shelled or in the pod. Shelled edamame can be added to stir fries, while edamame in the pod can be boiled in salted water eaten right out of the shell as a snack. (4)
Soy dry (1 cup- 12 grams) (3)
Soy flour (defatted) (1 cup - 17.5 grams) (4)
Soy Flour (full fat) (1 cup - 8.1 grams) (4)
Soybeans, cooked (1 cup =7.6 grams) (2)
Soy nuts, dry roasted (1 cup = 13.9 grams) (2)


Nuts And Seeds

Nuts, like beans, are a good source of protein as well as fiber.
Two examples are:
peanuts - 3 g fiber per 1/4 cup (See above in Legumes)
almonds - 2.4 g fiber in each l/4 cup
Nut butters such as peanut butter, almond butter and hazelnut butter, are also good sources of fiber. (4)

Almonds
Almonds, whole raw (1 cup = 17.4 grams) (2)

Flax Seed - need to be ground for better digestion. Our bodies are unable to bread down the seed in the whole form. Add to baked goods, cereals, smoothies and salads.
Flax seed whole (1 cup- 43 grams) (3)
Flax seeds, whole (1 tablespoon = 2.8 grams) (2)
Flax meal (1 cup- 34 grams) (3)
Flax seeds, ground (1 tablespoon = 1.9 grams) (2)
Flax Seed Fax Seed Meal (1 cup - 43 grams) (4)

Sunflower Seeds - Add to sadads and breads.
Sunflower seed kernels, dry roasted (1 cup = 14.2 grams) (2)

Vegetables

Foods that contain fiber are beneficial whether they're eaten raw or cooked. Peeling the vegetables will reduce the amount of fiber they contain. (2)

Artichokes
Artichoke, cooked (10.3 grams) (2)

Asparagus
Asparagus, cooked (1/2 cup = 1.8 grams) (2)

Broccoli
Broccoli, frozen, chopped, cooked (1 cup = 5.5 grams) (2) (1)
Broccoli, cooked, 1⁄2 cup - 3 grams (5)
Broccoli, raw, chopped (1 cup = 2.4 grams)(2)

Brussel Sprouts
Brussels sprouts, cooked (1/2 cup = 2.0 grams) (2)

Cabbage
Cabbage, raw (1 cup - 2.2 grams) (2)
Cabbage, red, raw (1 cup = 1.9 grams) (2)

Carrots
Carrots, frozen, cooked(1 cup = 4.8 grams) (2)
Carrots, cooked, 1⁄2 cup - 2 grams (5)
Carrot, raw (1 large carrot = 2.0 grams, 1 medium carrot = 1.7 grams) (2)

Cauliflower
Cauliflower, raw (1 cup = 2.5 grams) (2)
Cauliflower, cooked (1/2 cup = 1.4 grams) (2)

Kale
Kale, cooked (1 cup = 2.6 grams) (2)

Potato
Potato, baked, flesh and skin (large potato, 6.6 grams; medium potato 3.8 - 4 grams) (2) (5)Potato Flour (1 cup - 9.4 grams) (4)
Potato Starch (1 cup - 0 grams) (4)

Spinach
Spinach, raw (10-oz package = 6.2 grams) (2)
Spinach, cooked (1 cup = 4.3 grams) (2)

Squash
Acorn squash, baked, 1⁄2 cup - 5 grams (5)

Tomatoes
Tomatoes, sun-dried (1 cup = 6.6 grams) (2)

Fruit

Don't forget the option of having your fruit in a smoothie or a fruit salad! (2)

Foods that contain fiber are beneficial whether they're eaten raw or cooked. Peeling the fruit will reduce the amount of fiber it contains. (2)

Apples
Apples, raw, with skin (1 3-inch apple= 4.4 grams; 1 3.25 inch apple = 5.4 grams) (2)
Apple,with skin medium with skin = 3 - 4.4 (1) (5)

Apricots
Apricots, dried, 4 halves - 1 grams (5)

Bananas
Bananas, (1 medium, 7-8 inches long = 3.1 grams)( 1 large, 8-9 inches long = 3.5 grams) (2) Banana, 1 medium - 3 grams (5)

Blueberries
Blueberries, raw (1 cup = 3.6 grams) (2)
Blueberries, (1⁄2 cup - 2 grams) (5)

Oranges
Oranges, raw (1 cup of sections = 4.3 grams) (2)
Orange, 1 medium - 3 grams (5)

Pears
Pears (1 medium, 4.3 grams) (2)
Pear, medium with skin = 5.1 (1)

Prunes
Prunes, pitted (1 cup = 12.4 grams) (2)

Raisins
Raisins, seedless (1 cup, not packed = 5.4 grams) (2)

Raspberries
Raspberries, raw (1 cup = 8 grams) (2) (1)

Strawberries
Strawberries, raw (1 cup of strawberry halves = 3.0 grams) (2)
Strawberries, sliced, 1 cup - 3 grams (5)

Tips for adding fiber

* Add fiber slowly: Adding fiber too fast can cause increased bloating, gas and
stomach pains. Add one extra serving a day for several days, then add another serving
the same way until you reach your goal. (3)

* Drink plenty of water: Without adequate fluids, you could become constipated or
have hard stools. Drink at least six to eight glasses of water a day. Caffeine drinks can
cause dehydration and should not be considered in your daily fluid intake. (3)

* Exercise: Daily exercise helps the GI tract to work better. A daily walk is all it takes. (3)

* Eat more fresh fruit and vegetables: Fresh fruits and vegetables are an easy way
to add fiber to your diet. Another great way to add fiber is to include legumes (beans
like kidney, garbanzo and limas) or peas, such as split peas or lentils. Try using higher fiber GF
flours in your baked goods or use the seeds as a side dish to a meal (3)

* Eat like a caveman. It may seem hard to believe, but you can get more than enough fiber eating vegetables, fruits, nuts and seeds. The problem is most Americans are not in the habit of eating many fruits and vegetables, so they don't get enough when they switch to a gluten-free diet. If you follow a gluten-free or grain-free diet the right way -by replacing grain products with plenty of fresh fruits and vegetables- it's easy to get sufficient fiber. A 2002 analysis found that a grain free, meat-containing Stone Age or Paleolithic sample diet can provide 42.5g of dietary fiber per day, considerably higher than the 15g found in the standard U.S. diet and the recommended daily fiber amount of 25-30g. So, load up on salads, raw vegetables - and eat fresh fruit instead of drinking fruit juice. Strive for a total of five to nine servings of vegetables and fruits each day. Especially good vegetable and fruit fiver sources are artichokes and artichoke hearts, broccoli, carrots, raspberries, blackberries, and pears and apples with their skins on. (7)

- Go nuts. Nuts are rich in both fiber and flavor, so use them in lots of different ways. Snack on various kinds, use them in baking, and add them to salads and cooked vegetables. Also try coconut, another high-fiber source: Sprinkle dried shredded coconut on fresh fruit or gluten-free cereal, and use coconut flour to make muffins and quick breads. (7)

- Try dried fruit. If you have a tendency toward constipation, include more dried fruit in your diet. Dried figs, dried plums (prunes), dates, and date-based fruit bars, such as LaraBar, are all good choices, supplying 3-5g of fiber per serving. (7)

- Slowly add other high-fiber foods. Experiment with legumes (e.g., split peas, chickpeas, lentils, pinto beans, black beans, and red kidney beans) and gluten-free whole grains (e.g., brown rice, wild rice, quiona, buckwheat groats, amaranth, and teff). Other fiber-rich foods include butternut or acorn squash, sweet potatoes and yams, flaxseed and flaxseed crackers, and easy-to-fix Perky's Nutty Flax or Ruth's Chia Goodness cereal. As health enhancing as fiber is, it's important to gradually add fiber to your diet and to drink a lot of water. A rapid increase in fiber can cause stomach and intestinal distress, including gas, bloating, and diarrhea - condition that mimic common reactions to gluten. (7)

- Dig into avocado. An easy, fun way to get extra fiber is to add sliced avocado or a scoop of avocado-based guacamole to a salad or entree. It may surprise you, but avocados have the highest fiber content of any fruit. (7)


How do I add fiber to my diet?

For Breadfast
* Eat a high fiber cereal.
* Add some raisins to your cereal or oatmeat.
* Make smoothies and add ground flax seed.

For Lunch
* Add Kidney Beand or chickpeas to your salad
* Spread humus on your sandwhich

For Dinner
* Eat a baked potato with the skin.
* Add spinach, corn, lima beans or brusssel sprouts to your plate.

For Snacks
* Choose raw fruit instead of fruit juice.
* Eat a bowl of popcorn, air-popped or popped.
(6)


NOTE - National Nutrient Database for Standard Reference, 2007
Whole foods rather than fiber supplements are generally better. Fiber supplements — such as Metamucil, Citrucel and FiberCon — don't provide the vitamins, minerals and other beneficial nutrients that high-fiber foods do. However, some people may still need a fiber supplement if dietary changes aren't sufficient, or if they have certain medical conditions, such as irritable bowel syndrome. Check with your doctor if you feel you need to take fiber supplements. (1 )

Coming Soon - Wonderful Ways With Beans

References

(1) Mayo Clinic http://www.mayoclinic.com/health/fiber/NU00033

(2) High Fiber Gluten Free Foods by Nancy Lapid http://celiacdisease.about.com/od/theglutenfreediet/ss/HighFiber.htm

(3) GIG http://www.gluten.net/downloads/print/Adding%20fiber.pdf

(4) Children's Hospital Boston http://www.childrenshospital.org/clinicalservices/Site2166/mainpageS2166P12sublevel50Flevel79.html

(5) American Institute for Cancer Research http://www.aicr.org/site/DocServer/FPC-E7B-FIW.pdf?docID=1547
(6) Childen's Hospital Boston http://www.childrenshospital.org/clinicalservices/Site469/Documents/Fiber.pdf

(7) Gluten Free Help Blog http://glutenfreehelp.blogspot.com/2008/10/gf-fiber.html

Camp, Overnighters, and Outing Planning

Just got back from helping with the Tween Retreat with our church. The kids had a blast and I ended up working hard, because I volunteered the whole time. I usually volunteer to make sure that they get to eat safely.

Last year I volunteered a little. I packed my daughter plenty of Annie's. Got the menu of what would be served a week early and tried to match as best as I could. The facility did NOT have a very good microwave and so heating a cup of water took 6 minutes. Lesson learned - need cold dishes just in case. There was a sweet girl who had corn allergies and she ate very little food, because the food that was provided was full of corn. I couldn't share my daughters food with her, because ours was had corn starch in most of the things.

This year went a lot better. I packed what my kids like and what I thought would be easy. I used my Tupperware to pack things that went into the microwave. This time I didn't ask for a menu. Wish I had, because I was a little unprepared and didn't know that their was cake, brownies and ice cream. They did have a nice couple that catered and did a wonderful job feeding the kids healthy. The advantage of working in the kitchen is reading all of the ingredients and deciding what is safe enough to allow my kids to eat what the other kids are eating. Also, I was taking care of my kids. The couple who catered had very little experience in food allergies. Before hand she only knew about my kids and another child who had egg allergies. But we soon found out that we ended up with a total of 7 kids with food allergies/intolerance. That became my job, to take care and plan for them. These kids of course were over joyed.

I feel it is important to live and not allow food issues keep us at home away from the fun. I think with a little planning, life can be fun, adventurous, and normal.

The biggest thing that I can stress is - Don't assume your child will be taken care of with food allergies at camp, overnighters, field-trips, etc..... Think about how long it took you to learn to deal with the food allergy. People honestly don't know, because they have not ever experienced it. It is really not their fault, because they don't have the knowledge. Most of the time, these are volunteers. As parents, I feel we are responsible to make sure that we pack our dear children who have food issues with plenty of safe food, just as we make sure they have enough underwear and socks.

Important tips for our kids to have a wonderful experience.
-Bring child's own food. (Negotiate the cost down, because they include the cost of feeding your child in the package)
-Find out the menu in advance to prepare for those forbidden treats that our child can't have.
-Talk to the person in charge, caterer, and any counselors or other adults that will have close contact with your child on the adventure. Never assume people read the permission slips that ask if your child has allergies. If you can do this in advance, do it. Because sometimes they will be a wonderful advocate for your child when needed.
-Have cold food and hot food, because you don't know the condition of the facilities.
-Volunteer in the kitchen if you can.
-Go to facility and settle your child in when checking them in. Part of that includes bringing your child into the kitchen, finding a home for your child's food, and introducing them to the kitchen staff. If child is old enough, arrange for the child to be able to come in, help themselves to their food and heat it up.
-Also, arrange with counselors to allow your child to leave 5 min early to prepare their own food.
-Write your name on your child's food, bag and/or cooler.

Our issues were gluten free and limiting dairy. Here is what I brought for the kids.
-Breakfast
The girls brought Kinnickinick donuts and cereal with rice or soy milk. Do you think the kids missed not having pancakes? (Then they just ate the sausage and fruit that was served to everyone else.)
-Lunch
The girls brought fixings for nachos - corn chips, chili, soy cheese, salsa, and onions. (They had burritos and so I just used most of our stuff for the girls to have burritos.)
Second lunch the girls brought fixings for a corn tortilla rolled up sandwich - corn tortillas, lunch meat, mayo (important area of contamination), lettuce and onions. (They had hamburgers and hot dogs and so the girls had a hot dog rolled up with a corn tortilla.)
-Dinner
The girls wanted tacos, but I brought them tastoda shells instead along with retried beans, soy cheese, taco meat. lettuce and salsa. (didn't have this meal)
Just in case
The girls brought steamed rice and tuna packet. Wasn't sure what I would use it for. (They had spaghetti with meatballs and so we just poured the meatless sauce over the rice and she gave the gluten free and egg free kids the boneless/skinless chicken.)
Snacks
Made a trail mix
GF cookies
Soy yogurt
Frito's
Soy chocolate milk
GF candy

I quickly put this together the day of the first day of the retreat. I normally would of planned it out better and would of had a better variety and choices, but like everyone else, I ended up short on time. But I learned from last year and this year was far better. Next year will be even better. :)

I also plan on writing an information letter to the elders to make them aware that the youth pastoral staff needs to be more informed about food allergies and better communication with the parents about planning for them.

I would love to hear more tips.

How Much Fiber Do We Need

Article for March - I know you are getting it in April. March was busy and unpredictable. I was planning on doing it the last week and then I got sick. I am still under the weather, but I am functioning again. And I am glad that this one was a short and sweet one. I have added 2 recipes. I warn you, I haven't used these recipes for awhile, but I wrote a note that they were "good!" The next article looks like a long one.

You can read the first article about fiber at this link - What is Dietary Fiber? Included is a recipe for adding fiber to smoothies.

You ca read the second article about fiber at this link - What Is Dietary Fiber. Included is a recipe for making Banana Oatmeal Muffins.


Now for our March Article

How Much Fiber Do We Need

Adults
"The National Academy of Sciences' Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults: "
Men should have 30 to 38 grams of fiber a day
Women should have 21 to 25 grams of fiber a day. (1)


Children
"To find out how much fiber your child needs, add 5 to your child's age in years. The total is the amount of fiber (in grams) that your child should eat each day.
For example:
A 7-year-old child should eat 12 grams of fiber per day:
5 + 7 (7-year-old) = 12 grams of fiber

A 16-year-old should eat 21 grams of fiber per day:
5 + 16 = 21" (2)

Some people can tolerate even more fiber then the daily recommendation. "If you don't eat a lot of fiber now, increase fiber by small amounts (a few grams) each day. This will help to decrease uncomfortable symptoms of bloating, gas and diarrhea. Make sure to drink plenty of water as well, to prevent constipation." (3)

************************************************************************************

It has been awhile since I tried these recipes. Lately I have been making my oats in my mini crock pot.


Oatmeal Cereal
Updated 4/8/09 - We like this one. Comes out in squares. I smear a spoon full of plain Silk soy yogurt on the top and sprinkle with sugar and cinnamon.

-2 cups gluten free oats
-1 1/2 tsp baking powder
-1/2 tsp salt

-1 cup of milk (I use soy or rice)
-2 eggs, beaten
-1/2 cup chunky or regular applesauce
-1/2 cup brown sugar

-1 cup of vanilla yogurt for topping - optional

Directions
Preheat oven to 325 degrees.
Combine in a large bowl the oats, baking powder and salt.
Mix in milk, eggs, applesauce and brown sugar.
Pour into a greased casserole dish.
Bake at 325 degrees for 45 minutes.
Serve hot, topping each with yogurt or milk if desired.


Baked Oatmeal
This recipe has several options for cooking. Updated 4/2 11:30am Personally, I think this one needs sugar. Next time I plan on adding 1/4 cup of brown sugar to the oats before cooking.

-4 cups water

-1 tsp salt
-2 cups gluten free oats
-1/3 cup coconut (or chocolate chips if desired)
-1/2 cup raisins or dates

Oven Method
Preheat oven to 375 degrees
Boil water.
Mix together salt, oats, coconut and raisins.
Pour boiling water over mixture in baking dish.
Bake 30 minutes at 375 degree oven.

Overnight Method
Boil water.
Mix together salt, oats, coconut and raisins.
Pour over mixture.
Cover and let mixture sit overnight in the refrigerator.
In morning, preheat oven to 375 degrees.
Bake for 30 minutes.

Crock pot Method
Mix together salt, oats, coconut and raisins in a crock pot.
Boil water and pour over the mixture.
Turn crock pot on low and cook overnight to wake up to a yummy breakfast.
Note: If using a mini crock pot, cook for a couple of hours. The mini's cook hot and only have one setting usually.


Coming Soon - Ways To Fit Fiber In (and the best choices)


References
(1) Mayo Clinic http://www.mayoclinic.com/health/fiber/NU00033

(2) Children's Hospital of Boston http://www.childrenshospital.org/clinicalservices/Site2166/mainpageS2166P12sublevel50Flevel79.html
(3) Children's Hospital of Boston
http://www.childrenshospital.org/clinicalservices/Site469/Documents/Fiber.pdf