Incorporating Fiber Can Be Easy

Posted by Kahoomiki on November 29th, 2009

By Lianne Metcalf

Consumption of fiber in the United States has been shown to be only about half of what is recommended by health professionals. The current recommendation for the intake of dietary fiber in adults is about 20-35 g/day. Fiber has been shown to have beneficial effects in reducing the risks for coronary heart disease, lowering serum cholesterol levels, reducing blood pressure, and improving gastrointestinal function (Anderson, Smith, and Gustafson, 1994). In the elderly population, it is especially important to note the disorders that are more common to their age group. Elderly persons may suffer from diverticulosis, constipation, hemorrhoids, adult onset diabetes, varicose veins, and gall stones (Hermann, Hansen and Kopel, 1992). Thus, fiber has become increasingly important as part of a daily diet in persons of all ages.

Fiber comes from parts in plant foods that cannot be digested. It can be categorized into two parts; insoluble and soluble fiber. Insoluble fiber is comprised of cellulose, hemicelluloses, and lignins from the structural part of the plant cell wall. They help to decrease intestinal transit time which helps reduce the risk of constipation, colon cancer and diverticulosis. These fibers can be found in wheat bran, vegetables, and whole grains. Soluble fibers are comprised of pectins, gums, mucilages, and hemicelluloses. They are viscous upon digestion and may possibly reduce the risk of cardiovascular disease and the risk of diabetes. These fibers can be found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruit and vegetables (Byrd-Bredbenner, Moe, Beshgetoor and Berning, 2009).

Typically, foods that are high in fiber are low in fat and therefore, are not a popular food of choice. But luckily, there are a number of great recipes out there that are high in fiber and taste great. Here is a recipe for raspberry corn muffins that is nutritious, that you can eat for breakfast, on the go, or take as a snack.

Raspberry Corn Muffins

  • 4 large eggs
  • 1 cup milk
  • 1 tsp vanilla
  • 3/4 cup whole wheat flour
  • 3/4 cup flour
  • 3/4 cup corn meal
  • 2 tsps baking powder
  • 1/2 tsp salt
  • 1 1/2 cups raspberries
  • 1/2 cup apple sauce
  • 1/3 cup sugar

 
Directions

1. Blend the eggs, vanilla, milk, sugar and applesauce in a medium bowl.
2. Mix the flours and salt in a large bowl. Remove about 1 tablespoon of the flour mix and use it to flour the raspberries.
3. Make a well in the flour and pour in the egg mixture.
4. Mix until just moistened.
5. Fill each muffin cup about 1/3 full and add raspberries to each. Fill another 1/3.
6. Bake at 400 °F (200 °C) for about 17 – 18 minutes.

Enjoy!

References:

1. Anderson J, Smith B, Gustafson N. 1994. Health benefits and practical aspects of high-fiber diets. The American Journal of Clinical Nutrition. 59: 1242-1247.
2. Hermann J, Hansen C, Kopel B. 1992. Fiber Intake of Older Adults: Relationship to Mineral Intakes. Journal of Nutrition for the Elderly. 11: 21-33.
3. Byrd-Bredbenner C, Moe G, Beshgetoor D, Berning J. 2009. Wardlaw’s Perspectives in Nutrition. New York. McGraw-Hill. 159 p.
4. Recipe: http://www.fatsecret.com/recipes/raspberry-corn-muffins/Default.aspx

 

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