Unfortunately, fiber has become the abandoned substance. According to the American Dietetic Association, most Americans “don’t even come close” to the recommended intake of 20 to 35 grams of fiber each day and actually consume about half of that (14 to 15 grams per day). This diet tragedy stems from the fact that the typical American lacks plant-based foods — legumes, peas, nuts, seeds, whole grains, fruits, and vegetables — in their daily diet regimen. To make matters worse, Americans are well-known for their over-consumption of processed and man-made food products as well as fast food. Most of these foods rarely, if ever, contain fiber in any significant amount.
"Show Me the Fiber!"
One of my favorite movies is Jerry Maguire, released in 1996, starring Cuba Gooding Jr. and Tom Cruise. It includes that great scene when Cruise asks Cuba, "What can I do for you?" And with all his "fineness" and charisma intact, Cuba responds with, "Show me the money!" Cuba, along with music and dancing, even makes Cruise yell it out a few times.
So what does this have to do with fiber? No, this was not a commercial break. As a fitness trainer, I always ask my clients to write down everything they eat for a week and during the grading process, red pen in hand, I ask them to "show me the fiber!" Just as most Americans, my clients are usually clueless as to how many grams of fiber they are consuming each day, and worse, they seldom know which foods contain fiber and at what amounts. Moreover, most Americans are not aware of the all the benefits of a high-fiber diet.
Why Fiber?
Why Is fiber important when it comes to health, wellness, and weight loss? Dietary fiber, also known as roughage or bulk, includes all parts of plant foods that your body can't digest or absorb. Fiber is commonly classified into two categories: insoluble fiber (those that don’t dissolve in water) and soluble fiber (those that do). A high-fiber diet has many benefits, which is not limited to normalizing bowel movements. While research to determine whether high-fiber diets reduce the risk of colon cancer is inconclusive and ongoing, we do know that high-fiber diets have a major impact on the health of the colon — fiber plays a role in lowering the risk of common intestinal ailments like constipation, hemorrhoids, and diverticular disease. Protect your colon because it is the place in which many diseases start.
Article comments
1 - Heloise
Well Christine I've gone glutenless. Today is my first day of not eating anything with wheat or cow's milk. Haven't eat bread in weeks. So fiber's the thing really.
Wheat had my sinuses so stuffed up I couldn't breathe. Please push the fiber. Everybody needs more.
2 - Christine
Heloise: Yeah many people are gluten intolerant and in fact my diet book is gluten free in the reduction phase and later can be added for those with no problem in that area. My article was already too long or I would of included more about gluten. Maybe that will be my next fitness article.
Have you tried quinoa (my fav)? It is a great grain with twice the amount of fiber and protein. Take care! -c
3 - Jordan Richardson
Quinoa is fantastic. And those Asian pears are friggin' delicious, by the way.
Good article, Christine!
4 - Christine
Thanks Jordan, Quinoa rocks! And did I notice you defended me on my other thread about the accusation of a "sexist" remark when I used the metaphor that included "pom poms?"
Wow, that made my day!
5 - jeannie danna
Christine,
Yet another, reason why I like you!
We have been watching Gillien McKieth's - "You Are What You Eat" since October in our house.
At first, my husband hated it. But as I learned a new way to cook, he began to enjoy food again. This took some major changes for me, because I was raised in an Italian family. my cousins ask all the time,"What is left to eat, if you don't use dairy?"
We together have lost that bloat around both our faces and middles, and I have lost thirty pounds!
There is just one problem, my husband loves his cow, and that meat just keeps sneaking up and onto his plate!
When he brings a steak or ground beef home, I don't know how to say no. So,I cook it for him. Is this going to lead to cancer? even though he eats all of the healthy foods.
and I second Jordan, I love Quinoa! I pronounced it "qweenooah" for the longest time before I learned how to say it right.
:O "keenwa"
6 - Christine
Jeannie and another reason I like you �" ITALIAN; me too, yet, only partial and my daughter is about half! Italians Rock!
I love cows, but not for the reason you hubby does, they are so dang cute! As far as cancer from beef; only if your hubby consumes too much and "forsakes" his fruits and veggies. It is the totality of the diet that matters most.
How much is too much? Not sure, but for my meet eaters, I usually recommend keeping beef down to once or twice a month.
All my best
-c
7 - jeannie danna
Christine,
I'm moving to California...wish
OMG, beef twice a month? He wants beef almost every other day, and I am insisting now, that he cut down!
I have a great recipe for eggplant Parmesan, using rice cheese and organic pizza sauce...I'll write it down for you tonight and post it here. My grandma, would be proud of this dish.
:} We like juicing , and I add the fiber to muffins now, instead of throwing it out.
8 - Christine
Sounds FAB!
9 - jeannie danna
Eggplant Parmesan
Peeled eggplant sliced into thin planks
Grapeseed Mayo
Plain whole wheat breadcrumbs seasoned
with sea salt, cracked pepper,basil,and
marjoram
Grapeseed or olive oil for frying
Mozzarella flavored rice cheese
Organic pizza sauce
Score eggplant planks with a fork
Dredge in mayo
Cover with breadcrumbs
Place in fridge for 30 min optional
Fry lightly on both sides
Transfer to a 350% oven in a covered roasting pan.
Bake for thirty to forty minutes
Top with (preheated)pizza sauce and rice cheese
Turn oven off and wait about five minutes
Serve with whole grain pasta
Even a meat-lover will say, "This tastes like Veal."
:] yum!
10 - jeannie danna
Christine,
I wanted to ask you if you have tried Tempeh, soy cake.
I love this stuff, but have no idea how to pronounce it, It's great with salads and also on a whole wheat bun in place of burger.
This should also be good in a whole grain lasagna I'm making for Superbowl Sunday.
By the way, my husband and I had a good conversation tonight about eating beef just two times a month, instead of every other day. Thank you Christine!
11 - Christine
J: Sounds great. And as far as your hubby, start with baby steps. First try once per week for a while and you can substitute with fish and skinless poultry, which will give him quality protein without all the fat and he will get "close" to that satisfaction he enjoys with beef. Eventually he will adjust! Happy Eating!
12 - Jordan Richardson
And did I notice you defended me on my other thread about the accusation of a "sexist" remark when I used the metaphor that included "pom poms?"
Yep. It's amazing how sexism really isn't behind everything! ;)
Now if you'll excuse me, I'm about to eat some pizza. Multi-grain crust, of course!
13 - jeannie danna
Jordan,
There better not be any peperoni on that pizza!
:)
14 - Jordan Richardson
It was a New York Deli, so I do believe there was some of that pepperoni of which you speak.
:(
15 - jeannie danna
Think of what parts it took to make it! Parts is parts...
:{}yuk
16 - Cindy
Jeannie,
What is rice cheese?
17 - Cindy
I love pepperoni and salami. Whatever parts it is made from are awfully great parts to me. ;-)
(I can't very well eat them very often. But once in awhile...)
I was a vegetarian once. Now I am any everythingatarian. :-)
18 - jeannie danna
Cindy,
Rice cheese is great! You buy it in the healthy section of your grocery store, I hope all stores have one..:)
It was a real change for us at first, because, when we tried to go vegetarian around ten years ago, we didn't know what to replace the protein with and the whole family got tired and cranky..picture that if you dare!
:| horrible tempers with no meat!
19 - April
Really good to know thw amount of fibers that you can get from a fruit and vegetables. It's a must read article. Thanks