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Eat fiber, feel better

Updated: April 7, 2011 03:47 PM EDT
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  • RecipesMore>>

  • Cinnamon & honey granola bar, 9/15/14

    Cinnamon & honey granola bar, 9/15/14

    Tuesday, September 16 2014 11:05 AM EDT2014-09-16 15:05:39 GMT
    Alan BennettMakes: 12 servingsPrep Time: 15 minsCook Time: 15 minsIngredients1/2 stick butter, softened1 cup brown sugar1 egg, beaten2 tablespoons flaxseed, ground if available2 tablespoons Honey2 cups Oats (old Fashion)1 cup All-purpose flour, sifted1 teaspoon cinnamon1/2 teaspoon baking soda1/2 cup raisinsNotes / DirectionsIn a large bowl, beat the softened butter brown sugar until blended and crumbly, about 2 minutes.Add egg and beat wellStir in flaxseed and honeyIn another bowl, combine ...More >>
    Alan BennettMakes: 12 servingsPrep Time: 15 minsCook Time: 15 minsIngredients1/2 stick butter, softened1 cup brown sugar1 egg, beaten2 tablespoons flaxseed, ground if available2 tablespoons Honey2 cups Oats (old Fashion)1 cup All-purpose flour, sifted1 teaspoon cinnamon1/2 teaspoon baking soda1/2 cup raisinsNotes / DirectionsIn a large bowl, beat the softened butter brown sugar until blended and crumbly, about 2 minutes.Add egg and beat wellStir in flaxseed and honeyIn another bowl, combine ...More >>
  • Game Day Dip

    Game Day Dip

    Saturday, September 13 2014 12:14 PM EDT2014-09-13 16:14:26 GMT
    By: Marc HaynesIngredients:8 oz Philadelphia cream cheese2 Cups of shredded cheddar cheese1 Can of Rotel Tomatoes1 tsp ground cumin1 Can white corn1 Can yellow cornDirections:Melt cream cheese in microwave for approximately 2 minutes. Add additional time if cream cheese is not completely melted.After cream cheese is softened stir in the shredded cheddar cheese and microwave for an additional 2 - 4 minutes (until mostly melted)Add can of Rotel tomatoes (NOT drained), the cans of corn (drained)...More >>
    By: Marc HaynesIngredients:8 oz Philadelphia cream cheese2 Cups of shredded cheddar cheese1 Can of Rotel Tomatoes1 tsp ground cumin1 Can white corn1 Can yellow cornDirections:Melt cream cheese in microwave for approximately 2 minutes. Add additional time if cream cheese is not completely melted.After cream cheese is softened stir in the shredded cheddar cheese and microwave for an additional 2 - 4 minutes (until mostly melted)Add can of Rotel tomatoes (NOT drained), the cans of corn (drained)...More >>
  • Paleo Country Breading & Frying

    Paleo Country Breading & Frying

    Saturday, September 13 2014 11:53 AM EDT2014-09-13 15:53:52 GMT
    by: Julianne BitelyIngredients:1 cup almond flour1/3 cup shredded coconut1/4 tsp paprika1 tsp garlic powder1/2 tsp black pepper1/2 tsp dried thyme2 large eggs (free range, please), beaten *for washCoconut oil for fryingCooking Oil Temperatures:Chicken: 350-375 degreesGreen Tomatoes: 360-375 degreesOkra: 350-375 degreesfor more recipes from Julianne go to WellnessInLittleRock.comMore >>
    by: Julianne BitelyIngredients:1 cup almond flour1/3 cup shredded coconut1/4 tsp paprika1 tsp garlic powder1/2 tsp black pepper1/2 tsp dried thyme2 large eggs (free range, please), beaten *for washCoconut oil for fryingCooking Oil Temperatures:Chicken: 350-375 degreesGreen Tomatoes: 360-375 degreesOkra: 350-375 degreesfor more recipes from Julianne go to WellnessInLittleRock.comMore >>

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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