Maybe you’ve heard…maybe you havent. I didn’t until my husband announced he was growing a mustache (more specifically the horseshoe moustache). During the month of November, now coined Movember, each year men start sprouting a mustache in support of mens health. The goal is to raise awareness for cancers that are either specific to men or that have a high rate of affecting men, prostate and colon are a few.
So I think this is a good time to talk about the importance of fiber.
The benefits of fiber are numerous.
- Helps maintain regularity
- May help prevent certain types of cancers, specifically colon
- Weight control, if fibrous foods replace fats and sweets.
- Cardiovascular disease control, by excreting lipids like bile and cholesterol out of the body
- Diabetes control by controlling blood glucose and insulin
Helpful tips to help include fiber in your diet:
- Increase at a gradual rate to avoid gaseous side effects
- Drink a lot of water to avoid constipation
- Increase intake of raw and cooked fruits and veggies. Use juices sparingly for they have very little fiber.
- Include nuts and seeds in salads and stir-fry. Do remember they are high in fat so use small portions.
- Make bean tips for healthy snacks
Why not try…
100% whole wheat or seven grain bread instead of white, French, Italian, or rye
Oatmeal instead of cream of wheat
Brown or wild rice instead of white rice
Unpeeled raw & dried fruits instead of fruit juices
Nuts and seeds instead of chips and pretzels
High fiber cereals (fiber one, all-bran, kashi heart to heart) instead of sugar cereals
Off the beaten path whole grains:
Amaranth- Sweet nutty flavor. High in Protein. Alternative to rice.
Barley- Hearty texture, mild flavor. Excellent in soups and stews.
Quinoa- Crunchy, mild taste. High in protein. Substitute for rice.
Bulgur- Whole wheat cracked into small granules. Served in salads like tabouli.
Ok- so you dont necessarily have to do the mustache (although it is fun), but I recommend focusing on incorporating a few additional grams of fiber into the diet.