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)

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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