Importance of Dietary Fiber

Fiber is a delicious and natural way to keep you and your body healthy. Not only does it fill you up and give you energy, but it is important for maintaining intestinal health. It also does some other great things like help prevent diseases such as heart disease or diabetes.

There are two types of dietary fiber; soluble and insoluble. Soluble fiber forms a viscous gel while in your intestines. Insoluble fiber acts more like a broom to 'sweep' through your body.

Dietary fiber is great in aiding weight loss. It is found in many nutrient-dense foods such as fruits, vegetables, beans, legumes, and many forms of whole-grains. Fiber fills you up and keeps you fuller longer, which is a great tool to use while trying to lose weight.

Here's a great recipe using legumes that has 16g of fiber per serving!

Three-Bean Chili

Ingredients:

• 3/4 cup each dried cannellini or red kidney beans, black beans and Anasazi beans, picked over and rinsed, soaked overnight, and drained.
• 4 cups water
• 1 bay leaf
• 1 1/2 teaspoons salt
• 2 large green bell peppers, roasted and seeded
• 2 large red or yellow bell peppers, roasted and seeded
• 3 Tablespoons olive oil or canola oil
• 1 yellow onion, chopped
• 4 cloves garlic, minced
• 1 Tablespoon chili powder
• 1 Tablespoon dried oregano
• 2 teaspoons ground cumin
• 1/2 teaspoons red pepper flakes
• 4 tomatoes, peeled and seeded, then diced
• 1/3 cup chopped fresh cilantro (fresh coriander)
• 6 Tablespoons shredded Queso Asadero or Monterey Jack cheese
• 2 green (spring) onions, including tender green tops, thinly sliced

Directions:

In a large saucepan over high heat, combine the beans, water, bay leaf and 1/2 teaspoon of the salt. Bring to a boil. Reduce the heat to low, cover partially and simmer until the beans are tender but still firm, 60 to 70 minutes. Drain and discard the bay leaf.

When the beans are cooked, coarsely chop the roasted bell peppers and set aside. In a large saucepan, heat the oil over medium heat. Add the yellow onion and saute until soft and lightly golden, about 6 minutes. Stir in the garlic, chili powder, oregano, cumin, red pepper flakes and the remaining 1 teaspoon salt. Cook until fragrant, 1 to 2 minutes. Add the bell peppers, cooked beans, tomatoes and cilantro and cook until the tomatoes are heated through, 5 to 6 minutes. Ladle the chili into individual bowls and sprinkle with the cheese and green onions.

Nutritional Analysis (per serving)

Calories 300 Monounsaturated fat 4g

Protein 16g Cholesterol 5mg

Carbohydrate 45g Sodium 486mg

Total fat 8g Fiber 16g

Saturated fat 1 g

Source: Mayoclinic.com