Fiber Facts
Fiber is the portion of a plant which is resistant to digestion. It actually remains in the intestine as a bulky mass that helps remove the wastes left after food is digested and absorbed. Like a sponge, fiber also absorbs large amounts of water, thus stretching the intestinal wall, promoting regularity.
Tips for increasing the fiber is the families diet:
Follow your Food Guide and eat healthy overall. Concentrate on changing the foods you already eat and add the fiber gradually, allow approximately one month for each change. For example, change from white bread to whole wheat, then wait one month before changing to whole wheat pastas.
Drink plenty of fluids – offer the kids water or diluted fruit juice throughout the day. The water combined with the fiber causes the bulking affect. And promotes regularity. The bulking affect will not happen without the water and thus it so important to drink lots of fluids. It is recommended we eat approximately 25-30 grams of fiber per day.
Other ways to increase fiber
Try adding natural bran to baking (cookies, muffins, pancakes and bread), casseroles, meat loaves and sauces – a few tablespoons at a time to level where the family is still comfortable with taste and texture.
Use whole wheat flours when the recipe calls for white flour ( or at least half and half)
Choose
Breads made with whole grains – whole wheat, rye, oatmeal and cracked wheat.
Whole wheat pastas
Brown rice
Raw fruits – eat skins where possible
Vegetables
Dried fruits
Dishes made with pulses – dry beans, dry peas, chickpeas and lentils.
Add these dishes often – chili, humus, stews, whole made muffins/cookies,
Pea soup, Baked beans,
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