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.

This Just In!… MUFAs in the Media

Great news for Flat Belly Diet! followers!  MUFA-rich nuts not only target belly fat and aid in weight loss, they can improve your heart health too!

According to a recent report published in the Archives of Internal Medicine, nuts increase HDL (the good lipids!) and reduce LDL cholesterol (the bad guy)! 

Researchers examined 583 participants involved in 25 studies on nut intake.  The data analysis revealed that those who consumed 2.3 ounces of nuts daily had a:

 -5.1% decrease in total cholesterol levels

-7.4% reduction of in LDL cholesterol

-10.2% decrease in triglycerides (among those with elevated lipid levels)

- 8.3% increase in HDL cholesterol

 Among these participants, nut consumption was found to have the greatest influence on blood lipid levels in normal weighted individuals, those with high LDL cholesterol, and those who consumed a diet high in fat.

The Flat Belly Diet! program suggests consuming one serving of MUFAs at every meal.  One serving of nuts is equivalent to ~2 Tbsp, so start adding a variety to your morning bowl of oats/yogurt, salad at lunch, or a quick mid-day snack to reap all of the heart-healthy benefits nuts have to offer!