Spring Cleaning for Your Body-the Importance of Eating Fiber

By: Stephanie Woodruff
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It is that time of year again: spring cleaning. Many of us clean our cars, our homes, our closets, but we do not clean the most important equipment of all: our body. One of the best ways to keep your body clean is by eating fiber. Although fiber, the indigestible portion of a plant, does not provide nutrients, it is perhaps one of the most important foods a person can consume. For example, a high fiber diet has been linked a decreased risk of heart disease and high cholesterol, slightly lowered cholesterol levels, weight loss, and a decreased risk of colon cancer.

Fiber can be found in fruits and vegetables, beans, peas and lentils, and any whole grain products. Whole grains refer to grains that are unrefined or in their closest natural form. For example, 100% whole wheat bread is a whole grain, white bread is not.

There are two types of fiber: soluble and insoluble fiber. Most high fiber foods are made of both soluble and insoluble fibers; however there are certain foods that are higher in one or the other. Soluble fiber sources include oat bran, apples, citrus, pears, and peas/beans. Water-soluble fibers, which have been linked to decreased cholesterol and blood glucose levels, can be broken down by water. Insoluble fibers can not be broken down by water and include wheat bran, cabbage, peas/beans, and root vegetables such as carrots and yams. Insoluble fibers increase transit time, which may lower the risk of colon cancer. Both forms of fiber create a feeling of fullness, which may aid in weight loss and maintenance.

The average person should consume 25-30 grams of fiber a day. Although many people believe they are consuming an adequate amount of fiber, the reality of the situation is that they aren't. To increase your fiber intake, read labels. For example, check the grams of fiber in your favorite brand of bread. If it has less than 2 grams of fiber, it is not worth you time. Also check the ingredient list, the first ingredient should be 100% whole grain, or whole wheat, or whole rye. Any product that lists "enriched wheat flour" is a refined carbohydrate and won't give you much in the way of fiber.

Trying to consume 5 fruits and vegetables a day is a great way to get fiber in your diet. And what makes a better on- the-go snack than an apple or an orange? If you feel like something crunchy, make some air-popped popcorn. A serving size is a whopping three cups providing 3 grams of fiber, 3 grams of protein, zero fat (unless you add it) and 80 calories. Feel like chips? Take a whole wheat tortilla or corn tortilla, cut into triangles and broil them for about 2 minutes on each side, great for dipping in salsa. You get fiber and no fat. What can beat that? Try to eat oatmeal in the mornings at least two or three days a week for an easy, hearty breakfast full of fiber. The best is the old fashioned oats because it contains to most of the whole grain, but any will do. For dinners try cooking with brown rice, bulgar, or quinoa; add some beans and not only will you have a complete protein, but a lot more fiber! Make your own "fries" cut up a yam or sweet potato, toss with olive or canola oil (heart-healthy fats) and bake at 400 F for 15-20mins, to add a little crispness, broil for 3-5 minutes before serving.

So remember to keep your body in top shape this spring by consuming fiber that will keep you clean and protected from the inside out. Here are a few more recipes to get you started on a high fiber diet. Enjoy!

Healthy Apple Bran Muffins

• 1 1/4 cups bran

• 1 cup whole wheat flour

• 2 1/2 teaspoons baking powder

• 3/4 teaspoon ground cinnamon

• 1/4 teaspoon ground cloves

• 1/3 cup milk

• 2 large eggs

• 3/4 cup pure maple syrup

• 1/4 cup apple sauce (or vegetable oil)

• 1 cup chopped apple

• 1 cup raisins

1. In a large bowl combine bran, whole wheat flour, baking powder, nutmeg, and cloves; set aside.

2. In a small bowl cream together milk, eggs, and apple sauces; fold into flour mixture. Stir in chopped apples and raisins. Pour into greased muffin tins.

3. Bake in a 350*F for 15 to 25 minutes, or until the center is set. Remove from oven. Let completely cool on wire rack.

Makes 1 dozen muffins.

Whole Grain Pita Pizza

Makes 2 servings

• 2 round 6-7" whole wheat pitas

• 6 oz spaghetti sauce (about 1/4 of a typical jar)

• 3 oz part-skim shredded mozzarella cheese

• 1 cup chopped vegetables (onions, peppers, mushrooms, spinach, olives - your choice)

• Olive oil

1. Preheat oven to 350°F. Spread half the sauce on each pita round. If you're using chopped fresh spinach, add it now, before the cheese, so it won't dry out too much.

2. Top with cheese, divided between the two pizzas, and then vegetables. Drizzle with oil.

3. Bake at 350°F for 15 minutes on a pizza pan or cookie sheet.

Much healthier than store or restaurant pizza because you have a whole-grain crust, plenty of vegetables and a reasonable amount of cheese. Add small bits of Italian chicken or turkey sausage if you like.

Quinoa Corn Salad

4 servings

Dressing:

• 3 TBS fresh lemon juice (juice of one small lemon)

• 2 TBS olive oil

• 2 TBS fresh cilantro or parsley, chopped

• 2 stalks scallions, chopped

• 1 tsp minced garlic

• 1 tsp cumin

• 1/4 cup quinoa (rinsed under water) or bulgur

• 1/2 cup chicken or vegetable broth

• 1 can black beans, drained and rinsed

• 1 tomato, seeded and diced

• 1 cup fresh or frozen corn (use three ears if fresh corn)

1. Cook quinoa or bulgur in broth for 12-15 minutes, until liquid is absorbed.

2. While grain cooks, mix dressing ingredients in a large bowl.

3. Add drained and rinsed beans, tomato and corn.

4. Cool grain to room temperature, then mix with other ingredients; chill until ready to eat.

This salad is best in the summer, with fresh tomato and corn. If you use quinoa, rinse it first in a strainer to remove any traces of saponin, a bitter coating found naturally on quinoa.
For more recipes visit the Whole Grain Council Web site .