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.

Bean Burgers

Madhu's Bean Burger Recipe

(Dal-Vada Burger)

Prep Time:       10        Minutes           Cook Time:     15        Minutes

Makes 4; serving is 1.

Sandwiches are an easy way to enjoy a meal without a plate. Although not traditional Indian food, sandwiches are enjoyed by everyone today. If you like veggie burgers made with beans, you’ll love these. This is my version of a bean burger that is easy to make and fun to eat.

1 can (16-ounces) Chickpeas

1/4 cup scallions with greens, finely chopped

1/2 cup carrots, peeled and grated

2 teaspoons ginger, grated

1/2 teaspoon ground cumin

1/2 teaspoon salt

2 teaspoons green chilies, finely chopped, to taste

1/4 teaspoon cayenne pepper, to taste

1 tablespoon lemon juice

2 tablespoons cilantro, finely chopped

2 tablespoons bread crumbs

2 tablespoons vegetable oil

4 whole wheat hamburger buns

4 tomato slices, garnish

4 onion slices, garnish

   Cilantro chutney (optional)

   Tomato ketchup (optional)

1. Drain and rinse the canned chickpeas. In a food processor grind the beans until smooth.
2. In a medium mixing bowl add ground beans, scallions, carrots, ginger, salt, green chilies, cayenne pepper, lemon juice, cilantro, and bread crumbs. Mix well.
3. Oil your palms and make 4 patties. Set aside.
4. Heat 2 tablespoons oil on medium high heat in a large skillet. Add patties and grill for 5 to 7 minutes on each side until golden brown. (If needed, add a little more oil to help brown the patties.)
5. In the meantime lightly oil the buns and grill in a fry pan or a griddle until light brown. 
6. Place a patty on the bottom half of bun, top with tomatoes, onions, cilantro chutney, and tomato ketchup, as desired.

Note: You can make the patties up to one day ahead and grill them when ready to eat. For a grilling party, fully prepare the patties and reheat on grill on aluminum foil.

Nutrition Information per serving: Calories: 311; Total Fat: 11 g (Saturated Fat: 1 g); Carbohydrate: 45 g; Protein 11 g, Fiber: 10 g, Sodium: 679 g

-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.