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Eat fiber, feel better

Updated: April 7, 2011 03:47 PM EDT
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  • Tomato Basil Pasta, 9/1/14

    Tomato Basil Pasta, 9/1/14

    Monday, September 1 2014 12:26 PM EDT2014-09-01 16:26:50 GMT
    Serge KrikorianDinner's Ready2 Servings2 Tbls. Extra Virgin Olive Oil, divided5 Tbls. Unsalted Butter, divided (NOT margarine)1 tsp. Minced Garlic1 Shallot, minced1 Pt. Grape or Cherry Tomatoes, cut in half lengthwise8-10 Leaves Fresh Basil, cut into ribbonsSalt Ground Black Pepper, to tasteGrated Parmigiano reggiano cheese, for garnish4 oz. Penne Pasta (or pasta of your choice), cooked according to package directionsOption Add-Ins: Diced Grilled Chicken, Sauteed Shrimp, sauteed sliced fresh...More >>
    Serge KrikorianDinner's Ready2 Servings2 Tbls. Extra Virgin Olive Oil, divided5 Tbls. Unsalted Butter, divided (NOT margarine)1 tsp. Minced Garlic1 Shallot, minced1 Pt. Grape or Cherry Tomatoes, cut in half lengthwise8-10 Leaves Fresh Basil, cut into ribbonsSalt Ground Black Pepper, to tasteGrated Parmigiano reggiano cheese, for garnish4 oz. Penne Pasta (or pasta of your choice), cooked according to package directionsOption Add-Ins: Diced Grilled Chicken, Sauteed Shrimp, sauteed sliced fresh...More >>
  • Spicy Poached Eggs in Tomato Sauce, 8/27/14

    Spicy Poached Eggs in Tomato Sauce, 8/27/14

    Wednesday, August 27 2014 11:49 AM EDT2014-08-27 15:49:39 GMT
    Gary DukeAlley Oops4 tomatoes, chopped2 tablespoon olive oil1/2 onion, sliced thinlysalt, black pepper, crushed red pepper and garlic to taste4 eggsfresh mozzarella cheese, cubedparmesan cheesefresh basilbread slices1. In a sauce pan, cook the onions in the olive oil for a few minutes, add the tomatoes and seasoning to mixture and bring to a boil. Reduce heat and cover, simmer for an additional 15 or 20 minutes.2. Uncover sauce and gentle crack the eggs evenly around your tomato sauce. Place ...More >>
    Gary DukeAlley Oops4 tomatoes, chopped2 tablespoon olive oil1/2 onion, sliced thinlysalt, black pepper, crushed red pepper and garlic to taste4 eggsfresh mozzarella cheese, cubedparmesan cheesefresh basilbread slices1. In a sauce pan, cook the onions in the olive oil for a few minutes, add the tomatoes and seasoning to mixture and bring to a boil. Reduce heat and cover, simmer for an additional 15 or 20 minutes.2. Uncover sauce and gentle crack the eggs evenly around your tomato sauce. Place ...More >>
  • Summer Shrimp Salad, 8/25/14

    Summer Shrimp Salad, 8/25/14

    Monday, August 25 2014 8:49 AM EDT2014-08-25 12:49:13 GMT
    Capi PeckTrio'sServes 41 1/4 lbs. large Gulf shrimp in the shell2 ears corn on the cobs, steamed, grilled or roasted/ kernels removedFor the dressing:2 cloves garlic, smashed1 1/2 t. cumin1 t. paprika1/2 t. cayenne pepper1/2 c. lime juice1c. olive oil1/2 c. cilantro leavessalt to tasteCombine all dressing ingredients in bowl or jar. Whisk or shake well to combine. Set aside.2 Haas avocados, sliced1/2 c. cilantro leaves8 cups arugula or other greens of your choice?1 half Vidalia or sweet onion...More >>
    Capi PeckTrio'sServes 41 1/4 lbs. large Gulf shrimp in the shell2 ears corn on the cobs, steamed, grilled or roasted/ kernels removedFor the dressing:2 cloves garlic, smashed1 1/2 t. cumin1 t. paprika1/2 t. cayenne pepper1/2 c. lime juice1c. olive oil1/2 c. cilantro leavessalt to tasteCombine all dressing ingredients in bowl or jar. Whisk or shake well to combine. Set aside.2 Haas avocados, sliced1/2 c. cilantro leaves8 cups arugula or other greens of your choice?1 half Vidalia or sweet onion...More >>

By Wendy Korn Heppt
From Live Right Live Well 

Whenever experts talk about digestive health, the one word that comes up more often than not is fiber.

Rich in vitamins and minerals, fiber works by sponging and scouring your digestive tract. It's one of the best-known preventives and cure-alls for constipation, and it can be helpful in managing irritable bowel syndrome (IBS). Recent research conducted at Baylor College of Medicine in Houston reveals it may also relieve heartburn and protect against gastroesophageal reflux disease.

What's more, "eating a sufficient amount of fiber daily helps with weight loss, lowers ‘bad' cholesterol and has been shown to protect against heart disease, diabetes and some forms of cancer," notes Dr. Wes Jones, a gastroenterologist and founder of the Cape Fear Center for Digestive Diseases in North Carolina.

Yet despite all the buzz, most Americans consume only half the recommended 25 to 30 grams of fiber they should eat every day, according to the USDA.

If you're one of them, it's time to add more fiber to your diet. But do it gradually to give your body time to adjust, advises Jones, author of Cure Constipation Now: A Doctor's Fiber Therapy to Cleanse and Heal. This will help you avoid bloating and other temporary side effects. Then, once your body has adjusted, follow these tips to get enough fiber in your diet every day.


At the Grocery Store

Read labels: Certain foods like grains and beans are naturally high in fiber, and many others have fiber added. Foods labeled "high fiber" contain 5 grams or more per serving. Those labeled "good source" of fiber have at least 2.5 grams per serving.

Opt for whole grains: Look for "whole grain flour" as the first ingredient listed on breads and pasta. Or try quinoa, bulgur, barley or brown rice.

Stock up on flax: One of the highest sources of fiber, flaxseed can be sprinkled on salads or yogurt and added to smoothies, sauces and soups. Ground flaxseed can be substituted for fat in some baked goods and gives any food a big burst of fiber.


Meal by Meal


Breakfast

Start the day right: Have a high-fiber cereal like shredded wheat or oatmeal. Top your breakfast with a tablespoon of flax plus fruit and nuts for a double dose of fiber.


Lunch

Choose fruits and vegetables highest in fiber:
Artichokes, broccoli, berries, figs, pears and apples -- along with many other fruits and vegetables -- have 5 or more grams of fiber per serving. Eat them alongside a whole-grain sandwich for a heart- and digestion-friendly midday meal.


3 p.m.

Munch on fiber-rich snacks:
Carrot and celery sticks with hummus or guacamole make a yummy pick-me-up, as do sliced apples with chunky peanut butter, dried fruit and nuts.


Dinner

Load up on legumes:
Peas, lentils, garbanzo beans and other legumes make tasty side dishes and are healthy additions to salads, soups and stews.


All plant-based foods contain fiber, but "not all types of high-fiber foods and fiber supplements behave in your gut the same way," says Jones.

To combat constipation, ease IBS, relieve heartburn or simply optimize your overall health, Jones recommends varying the types of fiber you eat by including a wide variety of fruits, vegetables, whole grains and nuts in your diet throughout the day, every day. 


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