Also known as roughage, fiber is a carbohydrate that the body can digest and helps regulate the body’s use of sugar and helps control hunger. Fiber is very important in promoting exceptional digestive health by making it easy to pass bowel movements, and flushing cholesterol and harmful waste from the body. According to Harvard’s School of Public Health, “Fiber appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, and constipation” (www.hsph.harvard.edu).
Fiber plays a huge role in promoting heart health, manages and reduces the symptoms of diabetes, and cancers such as colon and breast cancer. Fiber is known for its scrubbing properties, which help clean out bacteria and other waste buildup in your intestines. It also controls the rate of sugar that is dissolved into the bloodstream, as well as helps regulate appetite.
Vegetable Recipes That are High in Fiber
Adding more fruits and/or vegetables to your diet will definitely boost your fiber intake and promote exceptional digestive health. According to Sharon Palmer, RD, “There are a number of health benefits for fiber. The most promising benefit that is receiving more and more attention is fiber’s role in immune health. We know that cardiovascular disease, diabetes, and obesity have underlying inflammatory processes. Dietary fiber may play a role to modulate the immune system and therefore produce a decreased risk of cardiovascular disease, diabetes, cancer, and obesity” (www.todaysdietitian.com).
Eggplant is high in fiber and absorbs more fat than any other vegetable. This is a great Eggplant dressing that is very delicious and will boost your fiber intake and definitely is filling to your appetite.
By combining 4 to 6 eggplants, Breadcrumbs, 1 onion, chopped, 1 bell pepper, chopped, 1 red pepper,2 celery stalks, chopped, 1/2 – 1 pound ground beef, ½ turkey ham and adding Creole seasoning, onion, and garlic powder, and other spices of your choice to taste, this recipe makes about 8 to 10 servings and only takes 20 to 30 minutes to prepare. It can be cooked as a casserole or used as a great stuffing for stuffed bell peppers. You can also create great dishes by combining eggplant with high fiber pasta, carrots, butternut squash, and your choice of green leafy vegetables and preparing them in a salad, bowl, or side dish with baked or seared fish. Another great recipe to boost your fiber intake is baked sweet potatoes, drizzled with olive oil, honey and cinnamon are not only delicious but will have you full while giving your body a great source of fiber.
Delicious Fruit Dishes that Will Boost Your Fiber In Your Diet
There are so many wonderful things you can do with fruit, nuts, and seeds that will help boost your fiber in your diet. One healthy, delicious, and fulfilling recipe is a fiber-packed fruit bowl. By combining kale, mango, apples, strawberries, raspberries, pumpkin seeds, and chia seeds, with a drizzle of balsamic vinegar, not only will your digestive system love you, so will your taste buds. Other good recipes that help boost fiber intake are peach, apple, and mango cobblers as well as apple and peach crisp.
High Fiber Smoothies
According to April Khan, “The recommended daily allowance of dietary fiber per day is 38 g for men and 25 g for women. There are two forms of dietary fiber: soluble and insoluble. These two forms of fiber are found in fruits and whole grains. Starting your day with dietary fiber can help kick-start the digestive process. To obtain the most health benefits, try using both the soluble fiber in fruit and insoluble fiber in grains” (www.livestrong.com).
Smoothies are a great way to boost your fiber intake when you are on the go and don’t have time to prepare meals. These smoothies are great for snacks when you don’t have time for breakfast and are great for the entire family. Blending fresh fruits, oats, nuts, and even fiber powders into a smoothie will definitely boost your fiber iinyour diet and also regulate your appetite.