Fiber Helps Keep You Moving and Living Longer!
We all know that fiber is good for you but a recent study of 400,000 people age 50-71 has found that fiber can help you live longer! The men who ate 29 grams of fiber a day and the women who ate 26 grams of fiber a day were 22% less likely to die after 9 years than those who ate less fiber. More and more we are finding out that inflammation contributes to chronic diseases like cancer, heart disease and diabetes. The study found that fiber has anti-inflammatory properties.
So how can you eat a high fiber diet?
Fruits, vegetables and whole grains are high in fiber but to get above 25 grams a day you really need to add some beans/lentils.
You would have to eat 5 cups of broccoli or over 7 cups of brown rice to reach 25 grams but you only need ~1 ½ cups of beans or lentils to get to 25 grams of fiber.
- You can add beans and or lentils to a salad, soup or vegetable dish.
- You can have a bean and rice burrito for breakfast or lunch.
- You can have hummus and veggies for snack.
- The following recipe for Meatless Chili is not only high in fiber but also low in calories.
Enjoy and live long and prosper!
- 2 tablespoons oil
- 2 cloves garlic, minced
- 2 medium onions, chopped
- 1 tablespoon chili powder
- ¼ teaspoon cayenne pepper
- 2 teaspoons dried oregano
- 1 teaspoon salt
- 2 tablespoons soy sauce
- 1 can (16 ounces) chopped tomatoes
- 4 cups cooked kidney beans, drained (reserve liquid)
Heat oil in a large saucepan; sauté garlic and onion until slightly brown. Sprinkle in chili powder and pepper and cook for 1 minute. Add remaining ingredients, cover and cook on low for 15-20 minutes until a sauce is formed. Add reserve bean liquid if mixture becomes too dry.
Calories per serving: 160
Fiber per serving: 22 grams
Fiber in Foods
Fruits / Serving size / Total fiber (grams)
Pear, with skin / 1 medium / 5.1
Apple, with skin / 1 medium / 4.4
Grains, cereal & pasta / Serving size / Total fiber (grams)
Brown rice, cooked / 1 cup / 3.5
Legumes, nuts & seeds / Serving size / Total fiber (grams)
Split peas, cooked / 1 cup / 16.3
Lentils, cooked / 1 cup / 15.6
Black beans, cooked / 1 cup / 15.0
Kidney Beans / 1 cup / 18.0
Pinto Beans / 1 cup / 18.0
Sunflower seeds, hulled / 1/4 cup / 3.6
Pistachio nuts / 1 ounce / 2.9
Pecans / 1 ounce / 2.7
Vegetables / Serving size / Total fiber (grams)
Artichoke, cooked / 1 medium / 10.3
Broccoli, boiled / 1 cup / 5.1
Turnip greens, boiled / 1 cup / 5.0
Brussels sprouts, cooked / 1 cup / 4.1
Carrot, raw / 1 medium / 1.7