This past week, we’ve been tracking our fiber intake. We aren’t using any special apps or websites but keeping a written log of our meals and calculating the fiber content for each meal. Food tracking is a tool that can help us look at our nutritional intake in an objective way. Tracking for 3-7 days helps to see trends more clearly. Even though we eat plantful diets, we fiber tracked this week to make sure we were eating enough dietary fiber.
You may ask, why bother tracking your fiber intake? Well, we know data supports that a fiber rich diet reduces the risk of developing certain types of cancer, like rectal and colon cancer. Colon cancer is the 3rd most common cancer diagnosed in the U.S. and most Americans average only half the recommended amount of fiber per day. For these reasons it is worth looking at how much dietary fiber you are getting, and then adjusting your intake as needed. Having a high fiber diet may reduce our risk of developing cancer or reduce our risk of cancer recurrence.
The goal for total fiber intake is 25 to 30 grams a day from food (not from supplements). There is some emerging data that even higher levels of fiber intake per day may be more beneficial. Fiber helps us feel fuller longer which helps us to eat less and stay at a healthy weight. Slowly increasing fiber in your diet may be easier on your tummy and digestive track - it is balance that may require some experimentation to find out what is right for you.
There are 2 types of fiber: Insoluble and Soluble. We want to strive for 1/4 of our total daily fiber intake to be fromsoluble fiber.
Insoluble fiber is fiber from food that your body does not absorb or digest. These undigested fibers help keep your bowels moving, bulk up your stool, and gathers chemicals from your intestines so you can get rid of them. Examples of insoluble fiber rich foods are: popcorn, corn, onion, wheat bran.
Soluble fiber pulls water from your body into the intestines and it becomes a gel in your intestines that softens your stool. This makes stool easier to pass. Examples of soluble fiber rich foods are: peas, oatmeal, raspberries, brussel sprouts.
Aside from the #Anticancer benefits, fiber, especially soluble fiber, improves blood sugar levels and can lower cholesterol levels.
WAYS TO ADD FIBER INTO YOUR DIET:
Grains and Cereals
Include one serving of whole grains to every meal, at least.
Experiment with whole-wheat flour in your cooking and baking, when possible.
Choose whole grain bread over white bread. Look on the label for breads with the highest amount of fiber per slice.
Choose breakfast cereals with at least 5 grams of fiber per serving.
Try quinoa or brown rice instead of white rice.
Sprinkle in oat bran, wheat germ, or flax seed meal over salad, soups, breakfast cereals, yogurt or add to smoothies.
Legumes and Beans
Beans are so rich with fiber. Look for ways to incorporate them into meals. Each 1/2 cup serving is approximately 7 to 8 grams of fiber. Try switching out meat for legumes 2-3x/week.
Kidney beans and garbanzos are easy to add to salads.
Snack handful of soy nuts rather than on chips/crackers.
Make dips with pureed beans - like hummus or black bean dips - cut up veggies, as a snack. Or use the bean spread on your sandwich.
Switch out legumes for meat (or add in legumes with the meat) in chili, soups, stews, and casseroles.
Try Indian, Middle Eastern, Mexican dishes that use beans/legumes.
Roast chickpeas with spices for a crunchy snack. (See our Eat for Health: Cancer and Nutrition Intro course for a recipe)
Fruits and Vegetables
Eat 5-7 servings of fruits and vegetables each day.
Make a daily smoothie with fruits and veggies.
Try veggie noodles, cauliflower crust pizza or cauliflower rice.
After washing the fruit or vegetable, eat the peel whenever possible.
Eat whole fruits instead of drinking juices. Juices don't have fiber.
Dried fruits have a higher amount of fiber than the fresh versions. Add them into baking, salads, or as a snack.
Add sliced banana, peach or other fruit to your cereal.
Make your salads colorful with many different vegetables.
Add cooked veggies to sauces and blend in blender, like marinara sauce.
What are some fiber rich fruits and vegetables?
Here is a list of some with 3 to 4 grams of fiber:
Apple
Orange
Tangerine
Pear
1 cup blueberries
1 cup strawberries
1/2 cup raspberries
1/2 cup peas
1/2 cup cauliflower
1 cup carrots
1 medium sweet potato
1/2 cup squash
#anticancermethod tip: Remember the American Cancer Society recommends that people at an average risk of developing colorectal cancer start regular screenings at age 45. Either with a stool based test or a colonoscopy. Check with your doctor for which test is best for you.
Middle Eastern Roasted Salmon, Brussels Sprouts, and Carrots with Tzatziki
Ingredients
- 2 tbsp honey
- 1/2 cup olive oil
- 1 tsp coriander seed
- 2 tsp cumin
- 1 tsp cardomom pods
- 1/2 tsp salt
- 8 carrots, cleaned and sliced on angle.
- 1 lb brussels sprouts
- 1 filet of salmon
- 1/3 cup cilantro, chopped
- For Tzatziki (yogurt sauce):
- 1 cup greek yogurt
- 2 tbsp olive oil
- 2 cloves of garlic, crushed
- 1 tsp cumin
- 1/4 tsp salt
- 1/2 english cucumber, finely chopped
- 1/4 cup lemon juice
- salt and pepper to taste
- 1 cup dry quinoa
- 2 vegetable broth or water
Instructions
- Preheat oven 425 degrees.
- Mix honey, oil, and spices together in large bowl. Add carrots and brussels sprouts and mix well. Spread on rimmed baking sheet and roast for 25-30 minutes.
- Make yogurt sauce: Mix yogurt, olive oil, garlic, lemon juice, cumin, salt, and chopped cucumber together. Place in refrigerator. Can prepare a day in advance.
- Make quinoa: In a pot, combine 1 cup quinoa and 2 cups vegetable broth. Bring to boil. Then turn down heat to simmer and cook until liquid is gone, about 15 minutes.
- Add salmon fillet seasoned with salt and pepper to baking sheet with veggies (skin side down). Bake until cooked through, 12-15 minutes.
- Serve the roasted salmon and vegetables atop a bed of quinoa with a dollop of yogurt sauce and garnished with chopped cilantro.