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8 Ways To Add Fiber to Your Diet – A Smoky Black Bean Dip Recipe

December 10, 2010 by Jeanette 9 Comments

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High Fiber Foods

Many of you have heard by now that eating foods high in fiber is good for your health.  But why?  While eating a diet high in fiber is typically associated with relieving constipation, a high fiber diet can also help reduce the risk of heart disease, diabetes and certain cancers.


Fiber is found in plant based foods such as fruits, vegetables, whole grains, legumes, nuts and seeds (meat, poultry, fish, eggs, and dairy products contain no fiber).


There are two types of fiber:
 
Insoluble and Soluble, each serving a special purpose
:

  • Insoluble fiber, which is found in the peels and skins of fruits and vegetables, and the outer coverings of nuts, seeds and whole grains, cannot be dissolved in water.  Insoluble fiber acts as a natural laxative and increases stool bulk, speeding the passage of food through the digestive system, along with getting rid of toxins, including hormones, in our body.  This helps prevent constipation and hemorrhoids, and may also reduce the risk of colon cancer.

Soluble fiber, found in beans, oats, barley and fruits and vegetables, can be dissolved in water.  Soluble fiber reduces the level of cholesterol in the blood, and can reduce the risk of heart disease.  Soluble fiber also slows down the absorption of glucose from the small intestine into the bloodstream, which can help with diabetes.

Although the National Cancer Institute and American Diabetes Association recommend consumption of 20-35 grams of dietary fiber a day, the average American only consumes 12-15 grams daily.  For children up to age 18, the recommended daily fiber intake is determined by adding five to the child’s age.  For example, an 8-year old should consume at least 13 grams of fiber a day.

Here are some foods high in fiber, all of which are easy to incorporate into daily meals:

  • 2 slices whole grain bread, 4-7 grams (depends on the brand)
  • 1 cup cooked oatmeal, 4 grams
  • 1 cup cooked brown rice, 3.5 grams
  • 1 cup cooked barley, 6 grams
  • 1 cup cooked black beans, 15 grams
  • 1 cup cooked lentils, 15.6 grams
  • 1 medium artichoke, 10.3 grams
  • 1 cup broccoli, 5.1 grams
  • 1 cup green peas, 8.8 grams
  • 1 cup corn, 4.2 grams
  • 1 cup raspberries, 8 grams
  • 1 medium apple, with skin, 4.4 grams
  • 1 medium banana, 3.1 grams
  • 1 ounce walnuts, 3 grams

Here are some quick ways to add fiber to your diet today:

  1. Switch to whole grain toast in the morning
  2. Have a bowl of oatmeal or other whole grain cereal for breakfast, topped with raspberries and walnuts
  3. Make sandwiches with whole grain bread
  4. Eat a piece of fruit at each meal and/or snack time
  5. Have hummus and whole grain crackers, or a handful of nuts for a snack
  6. Top your lunch or dinner salad with black beans and walnuts, or add some raspberries and orange segments
  7. Switch to whole grain pasta (there are some good ones available now)
  8. Order brown rice in the restaurant (many Asian restaurants offer this option now)

When increasing your fiber intake, do it slowly (over a couple of weeks), to prevent intestinal discomfort or gas, and be sure to drink plenty of fluids since fiber carries water out of the body.  Eating a balanced meal that includes a variety of whole grains, beans, fruits and vegetables is the best way to ensure proper fiber intake.


Here’s a quick and easy Black Bean Dip, delicious on a
tartine, as a filling in a whole grain tortilla rollup, as a base for nachos, or as a dip for fresh vegetables.



Smoky Black Bean Dip

Adapted from Skinny Dips by Diane Morgan.  For a smoky, but milder dip, I used Spanish smoked paprika instead of the chipotle chilies and jalapeno.

Black
Black Bean Tartine with Avocado

Printable Recipe
1 tablespoon olive oil

¼ cup thinly sliced green scallions
1 teaspoon ground coriander
1 teaspoon ground cumin
1 ½ cups home cooked black beans, or one 15-ounce can black beans, rinsed and drained
¼ cup water
Juice from 1 fresh lime
1 teaspoon canned chipotle chili in adobo sauce
½ small jalapeno chili, seeds and ribs removed, minced
¼ cup fresh cilantro, chopped
Salt
Spanish smoked paprika

Heat oil over medium heat in a small saucepan.  Add scallions, coriander and cumin, and cook until softened, about 2 minutes.  Add black beans and water, and cook until water is evaporated.  Place beans, lime juice, chipotle pepper and jalapeno chili in a food processor and process until smooth. Add cilantro and pulse until cilantro is incorporated.  Season with salt and a few dashes of smoked paprika.

Note: Although a high fiber diet is recommended for most people, certain medical conditions such as ulcerative colitis or Crohn’s disease require a low fiber diet.

This recipe has been submitted to December 2010’s My Legume Love Affair hosted by Mharo Rajasthan’s Recipes.

Recipes with Foods High in Fiber:
Artichokes Braised in Olive Oil and White Wine
Black Bean Chili
Chili Spiced Almonds
Fiery Red Bean Chili
Fireworks Black Bean Salsa
French Lentil Brown Rice Soup
French Lentil Soup with Barley and Rainbow Chard
Kimchi Fried Rice
Red Lentil Vegetable Soup
Refried Bean Quesadillas
Simple Lentil Dal with Whole Cinnamon, Cardamon and Cloves
Steel Cut Oatmeal with Blueberry Compote
Suvir Saran’s Lentil Soup
Thai Coconut Curry Soup
Vegetable Fried Rice
Warm Red Quinoa with Fresh Berries and Toasted Pecans

Sources and More Information on Fiber and Diet:

Fiber on faqs.org: Nutrition and Well-Being A-Z
Dietary Fiber: Essential for a Healthy Diet by MayoClinic
High Fiber Foods by MayoClinic
Health Benefits of Fiber: Daily Fiber Recommendations by Medscape
List of High Fiber Foods and Fiber Content on ezinarticles.com
High-Fiber Vegetables by A Veggie Venture


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Filed Under: appetizers, Beans/Legumes, dairy-free, dips and sauces, gluten-free, healthy choices, snacks, vegan, vegetarian

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Comments

  1. Pretend Chef says

    December 10, 2010 at 9:21 am

    I use an online program daily for keeping my food journal and it helps me determine what I am lacking in my diet. I hit the mark for fiber most days but I know I could do better. That tartine looks divine! You won me over with the avocado. My itty bitty loves black beans so I know this would be a winner with him as well.

    Reply
  2. Jeanette says

    December 10, 2010 at 9:33 am

    That's great! What is the name of the program you use? My youngest child loved the black bean tartine. They're appealing to the eye, and fun to eat.

    Reply
  3. Franky says

    December 10, 2010 at 10:02 am

    i'm old now, so I like black beans 🙂

    Reply
  4. Kalyn says

    December 10, 2010 at 10:04 am

    What a great recipe! This definitely sounds like something I'd like.

    Reply
  5. Jeanette says

    December 10, 2010 at 11:15 am

    Thanks Kalyn,
    This is a really versatile recipe, love it as a snack, an appetizer, and even for breakfast, served warm with a poached egg.

    Reply
  6. Terry Moran says

    December 11, 2010 at 1:19 am

    Hello,

    Great post! I am SO with you that health is about diet and fitness, not weight. I sure hope in my lifetime we wind up really seeing obesity as correlative, not causative. Thanks……….

    hCG Weight Loss

    Reply
  7. Jeanette says

    December 11, 2010 at 8:36 am

    Thanks, that is my hope too, that by raising awareness of health through lifestyle changes, we can reverse the current trend in obesity and disease.

    Reply
  8. smilinggreenmom says

    December 13, 2010 at 2:51 pm

    I just love all these suggestions! Our family has spent the last year really working hard to avoid processed foods too and we eat lots of whole foods instead. Our kids love whole wheat bread and do not even know what white stuff tastes like! Our favorite pasta that cooks up nice and soft for us is Kamut Wheat! We even make pancakes with it since it is such a healthy grain. I try because I know it is one the most important choices we can make for our health – healthy foods!

    Reply
  9. Jeanette says

    December 13, 2010 at 3:10 pm

    Thanks for your feedback! A gradual transition to whole foods worked best for my family too. I've found that now that my kids know what whole foods should taste like, they know when they eat something that contains artificial flavors.

    Reply

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