Titusville Area Hospital
What Exactly Is Fiber?
When we think about heart health, the first thing that probably comes to mind is the fat in our foods. While the amount of fat and types of fat we eat matter a lot for our heart health, there is an un-sung hero of heart health that we need to talk more about: fiber. Only about 1 in 10 Americans eats enough fiber every day. We all need more fiber!
Fiber is the undigestible part of certain foods such as grains, vegetables, fruits, legumes, nuts, and seeds. Adults need a total of about 28-35 grams of fiber per day. There are two kinds of fiber found in foods.
Insoluble Fiber
The first kind of fiber is insoluble fiber, does not dissolve in water, or in the liquids of your digestive tract. Insoluble fiber provides bulk to stool and prevents constipation, and it also helps provide a feeling of fullness when you eat. The skin and hulls of foods contain high amounts of insoluble fiber, like the skin of apples, sesame seeds, or the stems and leaves of vegetables like spinach.
Soluble Fiber
The second kind of fiber is soluble fiber, which does dissolve in water. This type of fiber slows down digestion and also helps you feel fuller for longer. The inside of an apple is rich in soluble fiber, while the skin is rich in insoluble fiber. It turns into a gel while in your digestive tract. This gel is not digested, but it can bind to cholesterol and remove it from the body. Lower cholesterol levels are an important aspect of keeping your heart healthy.
Sources of Soluble Fiber PDF
Fellow dietitian, Bethany Say, RD, LDN, CDCES from MMC's Mind-Body Wellness Center, provided this printable list of food sources, along with a few fiber supplements, that will help you get that much-needed soluable fiber!
Adding Fiber to Your Diet
- Cereals
- Oatmeal, oat bran, bran cereals
- Fruits
- Apples, apricots, bananas, blackberries, oranges, nectarines, pears, plums, prunes, strawberries
- Legumes
- Garbanzo beans, navy beans, kidney beans
- Vegetables
- Broccoli, Brussels Sprouts, Cabbage, Carrots, Green Peas
- Starches
- Winter squash, sweet potato
You’ll see from the list that beans are a terrific source of soluble fiber. If you get discomfort from excess gas when eating beans, that should go away as you start to eat beans more regularly. Nachos for lunch, anyone?
If you find that you have trouble getting enough fiber from foods, fiber supplements are another good option. Look for a fiber supplement with psyllium to promote lower cholesterol and a healthy heart. If you have questions or need medically tailored nutrition counseling and advice, please reach out to your friendly neighborhood dietitian.
Nachos, Anyone? Yes, please!
Amelia made the suggestion, so we asked: “how can we make heart-healthy, fiber-rich nachos?”.
Base Ingredients
- 6-8 oz of Whole Grain tortilla chips
- 1 can (15 oz) of black or pinto beans, or a mixture of both – drained and rinsed
- ½ tsp cumin, ½ tsp paprika, ½ tsp garlic powder, ¼ tsp chili powder (optional – if you have it on hand)
- ½ cup reduced fat shredded cheese – whatever your favorite is
- 1 lime to squeeze on top
Topping options
Enjoy your favorites from this list:
- diced tomato
- corn kernels (canned or thawed from frozen)
- diced bell pepper
- diced red onion
- sliced jalapeno
- sliced black olives
- diced avocado
- fresh cilantro
- plain Greek yogurt as a substitute for sour cream
Instructions
- Preheat oven to 375 degrees
- Prepare the beans: In a bowl, mash up about half the beans, then mix in the rest of the whole beans and toss with spices and fresh squeezed lime juice
- Assemble the nachos: Spread the chips on a baking sheet. Distribute the bean mixture evenly over the chips. Sprinkle cheese on top, and any veggies that you want to be cooked (maybe the tomato or corn). Then, bake for 8-10 minutes, until the cheese is melted and the chips are crispy
- Once out of the oven, add your fresh toppings – grab whatever veggies look good to you and pile them high
- Finish with garnishes: cilantro, and plain Greek yogurt if desired. If you want it to be spicy, add some hot sauce! You can also add red salsa or green salsa from the jar if you like it saucier.
Enjoy hot from the oven!
