We’ve all been told to get more fiber in our diets. How does fiber help us and how do we get enough? Fiber is not only found in whole grain foods such as brown rice or whole wheat bread, but also in fruit, vegetables, and legumes (beans, peas, and lentils).

Fiber is a carbohydrate that we do not digest. A whole grain includes all parts of the grain seed: bran, germ, and endosperm. This means that for a food product to claim it is a whole grain, it must include all three parts of the grain seed. The bran contains the fiber and B vitamins. The endosperm contains protein, vitamins, and minerals. The germ is made up of B vitamins, protein, and some healthy oils. Refined carbohydrates such as white bread, white rice, etc. have little to no fiber because in processing the bran and germ are removed.

Fiber helps to reduce chronic disease risk such as type 2 diabetes, heart disease, stroke, and colorectal cancer. In addition, fiber can help with weight maintenance. There are two forms of fiber, soluble and insoluble. Soluble fiber dissolves in water and can help lower cholesterol and regulate blood sugar by slowing down the digestion of carbohydrates by forming a gel and that may collect sugars, fat, and cholesterol. Insoluble fiber does not dissolve in water and helps to create bulk to stool to promote regularity by passing contents quickly through the colon. Most plant-based foods contain both insoluble and soluble fiber and both are needed for good health. You can find soluble fiber in beans, oats, fruit and vegetables. Insoluble fiber can be found in bran cereals, whole grain flours, fruit and vegetables.

A diet high in fiber may contribute to weight loss. Dietary fiber makes you feel fuller longer, perhaps to prevent over eating. Fiber does not contain calories so eating a high fiber meal gives you more “bang for your buck,” with more food containing less calories. As a rule of thumb, I think of a good source of fiber as a food item that contains about 3 grams of fiber per serving per 100 – 200 calories.

It is recommended that women and men under the age 50 should get 25 and 38 grams of fiber daily, respectively. After age 50, the recommended amounts decrease slightly to 21 and 30 grams of fiber. If your current diet is not this high in fiber it is suggested to increase fiber in your diet slowly to the recommended levels to prevent abdominal cramping and possible diarrhea. It is also important to stay hydrated so fiber has water to absorb to promote regularity.

Want to try a healthy dessert that is a good source of fiber? Try Healthy Chocolate Chip Blondies by Chocolate Covered Katie (http://chocolatecoveredkatie.com/2011/05/18/chocolate-chip-blondies-and-theyre-good-for-you/). You’ll never know there are beans in this. Trust me!

Ingredients

1 1/2 cups chickpeas or white beans (1 can, drained and rinsed)

3/4 tsp baking powder

1/8 tsp baking soda

1/4 tsp salt

3/4 cup brown sugar

2 tsp vanilla extract

1/4 cup quick oats

1/4 cup peanut butter

1/2 cup chocolate chips

Instructions Preheat oven to 350 degrees.

Blend all ingredients (except chips) until very smooth in a good food processor (not a blender).

Mix in chips, and scoop into a greased (or parchment-lined) 8×8 pan.

Bake for around 30 minutes. They’ll look a little undercooked when you take them out, but they firm up as they cool, and you don’t want them to get hard.

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Kimberly Young, MS, RDN, LD, is the WIC Coordinator at Panhandle Health District and a graduate of the University of Idaho Dietetic program.