This article will explain the many benefits to including fiber into your diet.
1.) Fiber prevents constipation by softening and increasing the weight and size of your stool. This makes it easier to pass without the constipation. It balances the stool if it is too loose or watery, because it also absorbs water and adds bulk. (1)
2.) High fiber diet lowers you risk of digestive conditions like hemorrhoids, irritable bowel syndrome and the development of diverticular disease (small pouches in your colon). (1)
3.) Soluble fiber Lower total blood cholesterol levels by lowering low-density lipoprotien or "bad" cholesterol levels. (1) Soluble fiber inhibits the absorption of cholesterol. (2) Soluble fiber can be found in beans, oats, flax seed and oat bran. (1)
4.) Fiber controls blood sugar levels. Particularly soluble fiber can slow the absorption of sugar, help improve sugar levels and reduce the risk of developing type 2 diabetes. (1)
5.) High fiber foods help weight loss, by requiring more chewing time and satisfying. By eating slowly, you give your body the time to register that it is no longer hungry. High fiber foods make a meal feel larger and will linger longer in your system so you will stay full longer. High Fiber foods are also less energy dense, meaning they have fewer calories for the same volume of food. (1) Fiber foods are low in fat as well. (2)
6.) Fiber may help prevent colon cancer and other cancer. Fiber foods contain photochemicals, known to reduce caner risks. Fiber can also help to detoxify cancer causing substances. (2)
7.) Fiber may help prevent heart disease. You can read more about that here
8.) Fiber foods contains lots of vitamins and minerals that our bodies need. (2)
Fiber Tips
Another easy way to eat fiber is oats. Make sure that they are gluten free oats. Bob's Red Mill has them in regular and steel cut.
- Make some oatmeal in the morning. I like to use my "little dipper" crock pot for this sometimes. Experiment around by adding dried fruit, fresh apples, a banana, or berries. Sweeten if desired. If you don't like oatmeal, try cooking up another whole grain for breakfast.
- Add granola to yogurt. Here is a really easy skillet granola recipe I found recently.
- Kids favorite way to get their fiber would be to add oats to cookies.
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Sheri's Recipe for this Month
Since going gluten free, I have struggled with making a decent muffin. This one is good enough to say I have succeeded. Now I just need to work on success with a blueberry muffin.
Banana Oatmeal Muffins
Makes 12 large
Preheat oven to 400ºF
Step 1
-1 1/4 cup rolled oats
-1/2 cup yogurt, plain low fat (I use Silk soy yogurt)
-1/2 cup milk, rice milk or soy milk
Step 2
-1 1/2 cup GF flour blend
-1/2 tsp cinnamon
-1/2 tsp nutmeg
-1/2 tsp salt
-2 tsp baking powder
-1 tsp baking soda
-1 tsp xanthum gum
Step 3
-1 large egg, slightly beaten
-1/2 cup brown sugar
-1/3 cup oil
-2 bananas, ripe, mashed
Instructions
1. ) In a large bowl mix together rolled oats, yogurt and milk. Let soak for 10
minutes.
2.) Mix flour, salt, spices, baking powder baking soda and xanthum gum in a
bowl.
3.) Add egg, brown sugar, oil and mashed banana to rolled oats mixture. Mix
well.
4.) Add dry ingredients to the rolled oats mixture.
5.) Mix well. Fill greased or paper lined muffin cups 2/3 full. Bake for approximately 20 - 30 minutes.
Notes: I used silicone muffin pan. I loved these muffins. Turned out soft. Only slightly doughy near the bananas. Next time I will try cutting up the bananas more before mashing.
To view the next article, follow this link How Much Fiber Do We Need
(1) Mayo Clinic.com - Tools for a healthier living. Diatery Fiber: An Essential Part of a Healthy Diet.
(2) Children's Hospital in Boston - Preventitive Cardiology. Facts About Fiber
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