Some of you may not know that there are two different types of fibre, both of which have ample benefits for our bodies including aiding digestion, and preventing diseases. To ensure that you get enough fiber, eat a variety of foods, including:

.        Dried beans and peas

.        Fruits

.        Vegetables

.        Whole grains

The two different types of fibre are:

Soluble fibre attracts water and turns to gel during digestion. This slows digestion. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. Soluble fiber has been scientifically proven to lower cholesterol, which can help prevent heart disease.

Insoluble fibre is found in foods such as wheat bran, vegetables, and whole grains. It adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.

A few words of caution:

When you start to try and eat more fibrous foods, you are going to want to start slowly, your body will adjust to your new fibre intake, but it may take some time.

Add fibre gradually over a period of a few weeks to avoid abdominal discomfort. Water aids the passage of fibre through the digestive system. Drink plenty of fluids.

Peeling the skin off the fruit of vegetable can reduce the fibre content. The good part is eating fibre rich foods can be beneficial, whether it they are cooked or raw.

If you are going to use dry legumes (beans and peas) , you may want to soak them overnight, before you use them. This will help to reduce the gaseous symptoms commonly associated with “the magical fruit”.

Try this recipe that I have come up with, its fibre and protein packed!

Chickpea “pasta” Dish

-1 large can diced tomatoes ( drain off some of the extra liquids)

-1 can on drained and rinsed chickpeas

-1 can of corn

-1 half diced onion

- 1 half red or green pepper diced

-minced garlic (as much or as little as you like)

-1 tsp oregano

-pinch of red pepper chili flakes

-pinch of salt.. lots of pepper

Preparation:

First put a half a tablespoon of olive oil into a skillet or wok and cook garlic until golden brown, then add tomatoes. Simmer for a few mintues then start adding other ingredients. Season until you like the taste. Remember the less salt you use the healthier. I recommend drinking this with a glass of Skim milk to complete the meal!

This makes for an amazing meal!

Source: MEDLINE PLUS

Popularity: 40% [?]

Do your best to avoid processed foods or foods that are “WHITE”. The method of processing used to make these products takes away some valuable nutrition, so it is better to choose less processed foods. The simplification process actually makes it easier for your body to burn. But in order to get the most from your diet, you want foods that challenge your body to digest, high fibre, complex foods. Think about it, if your body has to work hard to digest complex foods, its going to burn more calories doing so!  They keep you fuller for much longer and help to stabilize your blood glucose levels throughout the day. Ideally, you want to keep you blood sugar as stable as possible, huge spikes or dips are what cause your body to produce counteractive hormones they also leave you hungry again in no time at all. I suggest eating smaller portioned meals more often throughout the day to avoid a large spike and dip that follow after a feast.

“The results, published in the Journal of the American Medical Association suggest that high-fibre diets keep weight gain at bay by reducing insulin secretions. Consuming plenty of fibre lowers blood sugar and insulin levels and reduce the incidence of cardiovascular disease. ” (Tosca Reno, 53)

I also read an interesting little tidbit on how oat bran has beneficial effects on blood sugar. “Adults with type 2 diabetes who were given foods high in oat fibre or given oatmeal- or oat bran- rich foods experienced a much lower rise in blood sugar than those who were given white rice or bread.” – From the Condensed Encyclopedia of Healing Foods, pg: 289

Therefore, always look for 100% whole wheat over white breads and grain products. This applies to cereals, crackers, flour, pasta, wraps, breads etc. Try making your own healthy pizza with my recipe below!

Personal Pita Pizza

PERSONAL PITA PIZZAS:

1 high fibre, whole grain pita

2 Tbsp pizza or tomato Sauce

½ cup sliced vegetables (I suggest, peppers, onions, zucchini etc. but really whatever your heart desires)

30 g  grated allegro cheese (4 % milk fat) OR a low fat cheese of your choice

Preparation:

1-     Pre heat oven to 375 C

2-     Assemble pizza and bake for 7-10 minutes or until the bottom of the crust is crispy and the cheese is melted.

3-     ENJOY

Popularity: 36% [?]

When you wake up bright and early after having a good night sleep the best thing that you can do is get you metabolism started! You must “break your fast”, literally! Personally, I like to start my day off on the right foot. It is suggested that you eat breakfast within 30 minutes of waking up. This gets your metabolism going, and sets your digestive pace for the rest of the day. It really is the most important meal of the day! I find that a high fibre cereal is a great way to start the day, because it keeps you full for longer than many other cereals and helps you get to your recommended daily intake value right out of the gate. I usually eat cereal covered with berries and skim milk. YUMMY !!

Oat products are also a great choice to “ break your fast”. For the longest time, I couldn’t figure out why oatmeal was being promoted as a great food choice, I mean the fibre content isn’t really remarkable?!

I started doing my research and discovered the various benefits. The fibre that is in oat bran is high in something called beta-glucan, which in short, binds with cholesterol and carries it out via feces, therefore lowering your cholesterol. This can be  extremely helpful for someone with high cholesterol level but can also be beneficial to those with normal cholesterol levels. It’s a win- win situation!!  Although oat bran has higher fibre content than oatmeal, oatmeal is higher in polyunsaturated fatty acids (PUFA or GOOD FATS). This makes oatmeal and oat bran quiet similar in regard to the effectiveness in lowering your cholesterol. Cool isn’t it?

From the Condensed Encyclopedia of Healing Foods, pg: 289

If you don’t like cereal, maybe try making the recipe that I have attached for Power Oatmeal Pancakes that I found in Tosca Reno’s Eat Clean Diet Cookbook. Try the pancakes with unsweetened apple sauce on top!

Power Oatmeal Pancakes: pg:17

6 egg whites, beaten until fluffy.

½ cup low fat cottage cheese

1 scoop protein powder (optional)

½ cup oatmeal, uncooked

¼ cup wheat germ

¼ cup flax seed

1 tsp baking powder

1 Tbsp canola oil

½ tsp cinnamon

Preparation:

1-   Place everything in a food processor ( except egg whites), blend until uniform.

2-   Pour blended ingredients into a bowl and add the egg whites.

3- Prepare a griddle with cooking spray. Ladle pancake mixture onto griddle and cook until both sides are browned

Popularity: 84% [?]