FIBER-RICH FOODS
The healthiest foods, and how to prepare and enjoy them.

Do you know?

Five grams of fiber a day---about the amount in a single serving of many bran cereals---may cut your risk of heart disease by as much as one-third.

We all know they’re good for us. As children, we learned that high-fiber foods (fruits, vegetables, whole grains, nuts, seeds, legumes) aid digestion. Now we’re discovering that fiber can help protect against obesity, heart disease, and diabetes. Yet most of us still don’t get enough fiber. Most Americans consume less than half of the recommended daily fiber, which is twenty-five grams for women and thirty-eight grams for men. Try beginning the morning with a whole grain breakfast cereal or bread. Later in the day try a salad with greens and grilled chicken. There’s even dessert of oranges with candied nuts. You might just forget that fiber is good for you, and focus instead on how great your food tastes. There are two types of fiber (soluble and insoluble) and both types have health benefits. Soluble fiber holds water. It binds to and helps eliminate cholesterol, boosting heart health. Soluble fiber also normalizes blood glucose and insulin levels, and this can help prevent or manage diabetes. Insoluble fiber, sometimes referred to as roughage, facilitates digestion. Both kinds of fiber fill up the stomach with few calories, helping to control weight. Here are a few foods especially rich in one or the other to start adding into your daily food plan:

• Insoluble: Found in most fruits and vegetables, including raspberries and broccoli; whole-wheat foods, such as bran, bread, bulgur, and pasta; and nuts and seeds; such as walnuts and sunflower seeds.
• Soluble: Good sources include oats and oat bran; legumes, such as chickpeas and pinto beans; and fruits, such as oranges and apples.

Article from Meg Peterson, Martha Stewart Living, June 2005