Our new dietitian, Stephanie, has a few thoughts on fiber:

Fiber is a substance found only in plants, such as fruits, vegetables, and grains.  The part of the plant that you eat is called dietary fiber.  Fiber passes relatively intact through the intestines and out of your body, which promotes intestinal health.

In addition, it lowers the risk of diabetes, obesity, heart disease, and certain cancers.  Fiber can help lower cholesterol, stabilize blood sugar, and help us feel fuller longer, which in turn can help with weight loss!

Fiber is classified into two categories: soluble and insoluble.

Soluble fiber comes from the storage material of plants and is used to store water.  They are found in foods that are thought of as “starches” and are also known as pectins, gums, and mucilages.  Soluble fiber has been proven to help lower cholesterol, manage blood glucose levels, assist in weight control, and prevent as well as relieve constipation and diarrhea.  It’s found in grains, potatoes, carrots, parsnips, squash, lima and kidney beans, peas, bananas, mangoes, avocados, oranges, melons, and apples and pears.

Insoluble fiber, also known as roughage, helps digestion and promotes regularity by acting as a stimulant.  This can be beneficial for those with constipation.  Insoluble fiber is often found in plant foods that seem rough, stringy, with a tough skin, peel, or seeds.  They are also known as cellulose, hemicelluloses, and lignins.  These include whole wheat flour, seeds, nuts, popcorn, beans and lentils, unpeeled tree fruits, and cabbage.

On average Americans only consume between 10-15 grams of fiber, but the goal is 25-35 grams per day.  Here is a recipe  from Epicurious I’ve tried that can help you increase the fiber in your diet.

Prevention magazine’s Rachel Meltzer recently covered some of the top foods you shouldn’t stay away from when trying to lose weight.  I spoke with her about why making a “no-no” list is not the best idea.  For those of you who know, putting something off limits ultimately makes you want it more!

Have a look at Rachel’s work:

http://www.prevention.com/foodsnottoditch/index.html

http://www.sciencedaily.com/releases/2009/10/091029211521.htm

ScienceDaily (2009-11-11) — A diet high in fructose increases the risk of developing high blood pressure (hypertension), according to ne research. The findings suggest that cutting back on processed foods and beverages that contain high fructose corn syrup may help prevent hypertension.

A friend shared this recipe. Tried it this weekend and loved it.
Give it a go:

-Sliced or chopped mango (2)
-Sliced or chopped green apples (2 or 3)
-Cherry tomatoes (1 pint)
-Red onion, thinly sliced (about 1/2 small to medium)
-Cilantro (tons of it)

Dress with a mix of lime juice (a lot), olive oil, a tiny bit of rice or wine vinegar, and sea salt.

Update 8/18/09

I made it with grapes instead of mango.  Still amazing! It’s the oil-sweet-salt combo that works so well.

Some of my patients report a strong urge to eat carbohydrate-containing foods, such as sweet, sugary things, especially when they feel blue, down, or depressed. This is generally thought to be the carbohydrate-craving syndrome. Eating carbs helps increase serotonin in the brain, which is a feel-good hormone. A study published in the journal Eating Behaviors in October 2008 lends more support to this carb theory linking food and mood. Study participants were able to choose a carb-laden beverage over the protein beverage. Both beverages were designed to look and taste the same, so there was no overt difference detectable. In the end, the carb cravers were more likely to select the beverage with more carbs than protein.