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NEWS YOU CAN USE
Fiberific Foods Issue: MARCH 2015
WHY IS FIBER SO
IMPORTANT?
You know you’re supposed to eat
lots of fiber - but what exactly is
it? And why is fiber so important?
Fiber, also known as cellulose,
roughage, or bulk, forms the
structural integrity of plants cell
walls. Dietary fibers are resistant
to human digestion because, unlike
mammals such as cows, horses,
and goats, humans don’t produce
the enzymes required break down
the cell walls of many plants. As a
result, dietary fibers are resistant to
human digestion, passing through
the human body mostly intact and
helping to move food through the
gastrointestinal tract. Fiber helps
prevent constipation, irregularity,
and also helps us feel full which can
aid in weight control.
Dietary fiber may reduce the
risk of coronary heart disease
(CHD) and Metabolic Syndrome,
a combination of conditions that
increase an individuals risk of
type 2 diabetes, stroke, and heart
disease. Learn more about metabolic
syndrome. According to a recent
study published in The American
Journal of Clinical Nutrition, the
study participants with diets rich
in whole grains had lower LDL
(bad) cholesterol, better insulin
sensitivity, lower BMI and were
less likely to smoke (1). A pooled
analysis of ten prospective cohort
studies, (each between six to ten
years), examined the collective data
for 91,058 male and 245,186 female
participants. The analysis found
that dietary fiber was associated
with a 14% decrease in risk of all
coronary events and 27% decrease
in the risk of coronary death (2).
According to the Institute of
Medicine’s Food and Nutrition
Board, recommended fiber intake
is correlated to age because we
require less calories as we get
older and our metabolism slows.
Men younger than 50 should take
in 38 grams of daily fiber while men
over 50 should consume 30 grams
a day. The recommended intake for
women under 50 is 25 grams of
fiber while women over 50 should
consume 21 grams (3).
6 HIGH FIBER FOODS
CHICKPEAS (1/2 cup)
12 grams of fiber
19 grams of protein
269 calories
26% daily Iron
8% daily Calcium.
STRAWBERRIES (1 cup)
3.3 grams fiber
1.1 grams of protein
53 calories
163% daily Vitamin C
NUTS (1/3 cup)
5.6 grams fiber
10 grams of protein
273 calories
12% daily Calcium
11% daily Iron
NAVY BEANS (1 cup)
19 grams
15 grams of protein
255 calories
24% Iron
13% Calcium.
APPLE (1 whole)
3 grams fiber
65 calories
10% Vitamin C
AVACADO (1 whole)
10 grams fiber
3 grams of protein
240 calories
25% daily Vitamin C
References and more info:
1. Nicola M McKeown, James B Meigs, Simin Liu. Whole-grain intake is favorably
associated with metabolic risk factors for type 2 diabetes and cardiovascular disease in
the Framingham Offspring Study. Am J Clin Nutr August 2002 vol. 76 no. 2 390-398.
Link: http://ajcn.nutrition.org/content/76/2/390.short
2. Mark A. Pereira, PhD; Eilis O’Reilly, MSc; Katarina Augustsson, PhD. Dietary Fiber and
Risk of Coronary Heart Disease, A Pooled Analysis of Cohort Studies. Arch Intern Med.
2004;164(4):370-376. doi:10.1001/archinte.164.4.370.
Link: http://archinte.jamanetwork.com/article.aspx?articleid=216689
3. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids,
Cholesterol, Protein, and Amino Acids. September 5, 2002 Link: https://www.iom.edu/
Reports/2002/Dietary-Reference-Intakes-for-Energy-Carbohydrate-Fiber-Fat-FattyAcids-Cholesterol-Protein-and-Amino-Acids.aspx
BROCCOLINI. IT’S WHAT’S FOR DINNER!
Get your five servings of fruits and vegetables this month by eating seasonal. Broccolini is in the sprouts family and
is high in vitamin E, C, and D. Broccolini is a great source of dietary fiber and potassium, yum!
TRY THIS OUT!
Start by putting a 1 tablespoon of olive
oil and a dash of salt in a small bowl then
paint on the oil on to the top sprouts of the
Broccolini.
Grill on high for 7 minutes or until the tops of
the sprouts are slightly charred.
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