September 2017 ttimes web magazine

Page 71

Focus on Fiber ings of whole grains and legumes, and nine servings of fruits and vegetables daily. It’s hard to get enough fiber if you don’t start with a fiber-rich breakfast. Begin your day with Hearty and Healthy Breakfast Granola or All-Bran Oat Bran Muffins (each has 4 grams of fiber), and end your day with Bean Burgers (4.5 grams) or Chicken and Wild Rice (4 grams).

With so many kinds of fiber out there, how is a person supposed to know what kind is best to eat? The answer is: all of them! Let’s take a closer look at their differences and see why they are an important part of healthful eating. There are different types of dietary fiber. Soluble and insoluble fiber are two types. Soluble fibers mesh with water and form gels. The fiber in oats, oat bran, legumes, grits and barley are all soluble. They are best known for lowering blood cholesterol. Insoluble fiber absorbs lots of water (up to 15 times its weight) and moves quickly through the digestive tract. For this reason, it is thought to protect against cancer and other digestive problems. Whole grain products, wheat bran, vegetables, fruits and nuts are all high in insoluble fiber. Between 25 and 35 grams of fiber are recommended per day. To ensure you get enough fiber in your diet, you should eat six serv-

ALL-BR AN OAT BR AN MUFFINS 18 muffins 1/2 cup firmly packed brown sugar 1 T. baking powder 1-1/2 t. ground cinnamon 1/2 t. sea salt