Part II: The Single F Word

Wouldn't it be great if you got here and instead of reading about nutrition, all I had posted was just a HUGE F word that rhymes with duck? Well, lucky for you I am one classy lady so I didn't do that here. I did it here. (Mom, don't click that link. I would never think, say, or type that word.)

What we're really talking about today is.................FIBER!

Wait just a sec, ok? Please don't leave, I'm not even going to talk about metamucil or use the phrase magical fruit (except right now). 

First, what is it? Dietary fiber, the fiber from foods you consume, "includes all parts of plant foods that your body can't digest or absorb" (Mayoclinic.com). When your body can't digest the fiber it goes through your system with ease, thereby helping all the other food you consume exit your body with ease too. Insoluble fiber does not dissolve in water; soluble fiber dissolves in water. They are both necessary and good for your health. 

Second, what types of food are high in fiber? Below are a few basics from each category, for a more exhaustive list click here. 

• Grains 
• Whole-wheat breads and pasta
• Barley
• Brown rice
• Vegetables 
• Kale 
• Spinach
• Artichokes
• Broccoli
• Mushrooms
• Peas
• Potatoes w/skin
• Sweet potatoes
• Fruit 
• Apple
• Asian pear
• Banana
• Blueberries
• Raspberries
• Strawberries
• Oranges
• Peaches
• Prunes--shocking to see on the list, I know!
• Beans 
• Chickpeas (garbanzo beans)
• Lentils
• Soybeans (edamame)
• Blackeyed peas
• Baked beans
• Pinto beans
• Black beans

Third, and most importantly, why should we eat it? 

1. Normal bowel movements! This is the one area of life we should all strive to be "normal." 
2. Prevent hemorrhoids! Bonus prevention: that awkward talk with your doctor where he/she prescribes you a cream for your butt. 
3. Lower "bad" cholesterol! Remember those people in Lafayette, CO who lowered their cholesterol just by eating Quaker Oats Oatmeal? You don't have to eat Quaker Oats or oatmeal, just more fiber.
4. Regulate blood sugar levels! Eating foods high in fiber rather than sugary or low-fiber carbohydrates (like french fries), prevents your blood sugar from those super-highs and super-lows. Also, it helps to prevent type 2 diabetes. 
5. Feel full longer! Don't believe it? Try this experiment: stick a chunk of white bread in one cheek and a chunk of 100% whole wheat bread in the other. Let your saliva go to work...and which one turns to mush faster? The white bread does! Now remember that saliva is just the first step in breaking down foods, the rest of your digestive system is much more effective. Making your digestive system work longer to break down foods = feeling full longer. 

Bored yet? Hopefully not. We're almost done anyway so stop whining you whiney whiners. 

Lastly, how much fiber should you consume? Here's what the Food and Nutrition Board, Institute of Medicine, National Academies recommend:

For me, that's 25 grams of fiber per day. Do I eat that much every single day? No. But I do a pretty good job. Broccoli, apples, bananas, whole wheat breads, pastas and tortillas, black beans and edamame on are on the menu at my house pretty much every week. Eating a variety of high-fiber foods is the best, but we don't always have time, right? If you're looking to up your fiber try buying Orowheat's Double Fiber Bread (6g/slice) or any FiberOne product. I like the Oats & Chewy Chocolate bars (9g/bar). However, buying fresh fruits and veggies and grains in bulk is even better because they're cheaper and use less/no packaging so they're good for your body, the environment and your wallet. And then you feel all warm and fuzzy inside. 

One more important thing to mention, if your diet is lacking in fiber and you'd like to remedy that situation, DO IT GRADUALLY. Otherwise your tummy will get real angry at you. 

Also, except for the Creamy Chive Chicken and Italian Meatloaf (which are intended to be served with high-fiber side like broccoli), all the recipes on my Healthy & Delicious page include lots of fiber! 

Well folks, that's all for today. I hope you learned something new. If you didn't, it's because you're a know-it-all and congratulations are in order. Just kidding! This information is readily available here, here, here and like a million other places on the interwebs. So, I leave you with this gem: