Benefits of Dietary Fiber

Benefits of Dietary Fiber

Dietary fiber is considered a carbohydrate found in plant sources that our body is not able to digest due to a lack of enzymes. Fiber can be categorized as either soluble or insoluble. Soluble fiber dissolves in our body to form a soft gel, whereas insoluble fiber passes through our digestive tract relatively unaffected. Fiber, in particular, soluble fiber, has the ability to ameliorate diabetes because it traps nutrients such as carbohydrates and sugar via its gel-like structure. This results in the sugar being absorbed into the bloodstream more slowly, resulting in smaller spikes in blood sugar. Therefore, soluble fiber helps diabetics as well as healthy people prevent extreme peaks and lows in blood sugar, which is one of the main symptoms of Type II diabetes.

Fiber promotes healthy weight loss and weight maintenance. Good sources of fiber such as green leafy vegetables, whole grains, and fruits are also lower in calories and contain little to no fat. The fiber in these foods help people feel full faster, for longer periods of time and reduces cravings because they tend to take longer to chew and helps the stomach to empty slower. Moreover, some of the nutrients and calories from the meal can potentially be trapped in the gel of the soluble fiber, making it harder for the calories to be absorbed before being eliminated as waste.

Another important attribute of fiber is its benefit to our GI tract. Our GI tract includes all the structures and organs in our body that aid in digestion, breakdown and absorption of nutrition. A diet high in fiber results in better bowel movements since foods rich in fiber have more volume and fiber passes through the body unchanged. Moreover, fiber can serve as a fuel for healthy bacteria that live in our intestines. This increases the number of the healthy bacteria and boosts our digestive health.

 Here are some recipes that are high in fiber and relatively easy to prepare:

Sweet Potato & Black Bean Chili for Two

Makes: 2 servings, 2 cups each

Active Time: 20 minutes

Total Time: 30 minutes

Ingredients

• 2 teaspoons extra-virgin olive oil
• 1 small onion, finely diced
• 1 small sweet potato, peeled and diced
• 2 cloves garlic, minced
• 1 tablespoon chili powder
• 2 teaspoons ground cumin
• 1/4 teaspoon ground chipotle chile,
• 1/8 teaspoon salt, or to taste
• 1 1/3 cups water
• 1 15-ounce can black beans, rinsed
• 1 cup canned diced tomatoes
• 2 teaspoons lime juice
• 2 tablespoons chopped fresh cilantro

Directions

1. Heat oil in a large saucepan over medium-high heat. Add onion and potato and cook, stirring often, until the onion is slightly softened, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, until fragrant, about 30 seconds. Add water, bring to a simmer, cover, reduce heat to maintain a gentle simmer and cook until the potato is tender, 10 to 12 minutes. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat to maintain a simmer and cook until slightly reduced, about 4 minutes. Remove from the heat and stir

in cilantro.

Nutrition

Per serving: 374 calories; 6 g fat ( 1 g sat , 4 g mono ); 0 mg cholesterol; 67 g carbohydrates; 14 g protein; 15 g fiber; 699 mg sodium; 603 mg potassium.

Lemony Lentil Salad with Salmon

 

Ingredients

• 1/3 cup lemon juice
• 1/3 cup chopped fresh dill
• 2 teaspoons Dijon mustard
• 1/4 teaspoon salt
• Freshly ground pepper to taste
• 1/3 cup extra-virgin olive oil
• 1 medium red bell pepper, seeded and diced
• 1 cup diced seedless cucumber
• 1/2 cup finely chopped red onion
• 2 15-ounce cans lentils, rinsed, or 3 cups cooked brown or green lentils (see Tip)
• 2 7-ounce cans salmon , drained and flaked, or 1 1/2 cups flaked cooked salmon 

Preparation

1. Whisk lemon juice, dill, mustard, salt and pepper in a large bowl. Gradually whisk in oil. Add bell pepper, cucumber, onion, lentils and salmon; toss to coat.

Nutrition

Per serving: 354 calories; 18 g fat ( 3 g sat , 12 g mono ); 31 mg cholesterol; 25 g carbohydrates; 0 g added sugars; 24 g protein; 9 g fiber; 194 mg sodium; 743 mg potassium.

*Recipes are from Eatingwell.com

Carena Lowenthal, MS, RD, CDN

19 W. 34th St. PH Suite NY, NY 10001

(917) 882-5033

www.carenalowenthal.com

carena@carenalowenthal.com