LBK and Your Friend Fiber

I recently had the opportunity to spend a lovely long weekend with family in Longboat Key, which is right outside of Sarasota, Florida. Not only did we spend time taking in the gorgeous views of the bay and the ocean, but we indulged in leisurely lunches outdoors and utilized the fresh local seafood to prepare dinner. We stuck with tradition and made fish tacos with local grouper. The grouper was dusted in blackening spices (chili powder, turmeric, garlic, cumin, chili flakes, oregano, onion, coriander, salt and pepper), pan seared, and served with black bean corn mango salsa, guac, warm tortillas, and some garnishes of jalapeno, cilantro, radishes, and lime. Somehow the fish tacos always taste better when we are down there; whether it is the salty ocean air, the palm trees blowing in the breeze, or the great company, I am already longingly looking forward to my trip next year. 

Since it is National Nutrition Month and my dear friend requested some info about fiber and how to integrate it into her diet, I thought I'd take a little time to discuss something that most people in the field of nutrition LOVE to talk about...poop...well, in particular fiber. I know I've mentioned fiber before, but since it's such a critical part of a balanced diet, it can't hurt to bring it up again.  Fiber is found in a plethora of delicious and versatile foods that allow it to be extremely accessible and easy to integrate into your normal diet.


Benefits of Fiber:

• Gets your bowels going and flowing
• Prevents constipation and helps keep your intestines healthy
• Lowers cholesterol 
• Satiates, so you feel fuller longer and less inclined to snack or make poor choices out of ravenous hunger
• Reduces the risk for colon cancer and heart disease
• Stabilizes blood sugar 

Fiber is found in plant-based foods and is the component of the plant that can not be digested.  Fruits, vegetables, whole grains, bran, brown rice, legumes, seeds, and nuts all have a combination of the two types of fiber (soluble and insoluble) that help contributes to fiber's beneficial functions. The recommended daily allowance for healthy adults is 38g/day for males 19-50 years old and 21g/day for females 19-50 years old. Fiber needs decrease with age. 

Here are some ideas of how to integrate beneficial fiber into you daily routine, your bowels will thank you!

Breakfast: 

Oatmeal or farro w raisins, cinnamon, chia seeds, and walnuts made with skim/hemp milk or water

Whole wheat toast w almond butter, banana, and a drizzle of honey

Whole grain cereal like Food for Life Ezekiel's sprouted cereal with fat free yogurt and wheat germ or with  regular, hemp, or rice milk. 

Snack:

Orange

Apple with almond butter

Whole wheat crackers with mashed avocado topped with sea salt (williamsburg mayo/jewish butter)

Lunch:

Vegetarian chili

Mixed salad with chickpeas, sunflower seeds, and avocado with oil and vinegar. 

Grilled vegetables with hummus on whole wheat bread/pita

Lentil soup

Snack:

Apple and cheese

Carrots and hummus

Homemade trail mix with dried fruit

Edamame

Dinner:

Seared red snapper fillet w black bean corn salsa

Whole wheat pasta with lean turkey meatballs, mushrooms, and tomato sauce

Farro salad with chickpeas, roasted eggplant and tomatoes, feta, and mint

Kale, tofu, and peas with red curry over brown rice

Remember that too much fiber can cause a reverse affect, but drinking plenty of water and exercising helps keep movement occurring in your GI (gastrointestinal tract). 

Happy National Nutrition Month! This ones goes out to you RG. Hope it helps you get that fiber fix you were craving!

In case you were wondering about Henry...he loved getting his vitamin D too!