It begins with the unexplained longer hours at the grocery store. You peruse every nutritional label for the fiber count. There is a sense of smugness as you reach for one loaf after another of high-fiber whole-wheat bread so you can check which one has the highest gram count of dietary fiber. The clerks suspiciously glance your way as you inadvertently rearrange the stock on the shelves. There is an irresistible impulse to be the shopper who “knows”.
You openly recite the top ten high fiber foods and their subsequent fiber count while stalking the produce section.
Ready or not.
Fiber count for 1/2 cup servings:
Blackberries, Raspberries, Strawberries : 4-5 grams
Broccoli: 4-5 grams
Peas: 7-9 grams
Sweet Corn: 5 grams
Medium Apple: 4 grams
Medium Pear: 4 grams
Medium Idaho Potato: 4-5 grams
3 Dried Figs: 10 grams
Beans: 6-10 grams
Greens: 4-6 grams
The daily minimum requirement for reaching a high fiber standard is 25-30 grams. It is a goal that few Americans meet. The average fiber consumption is about 11 grams daily. There really is no excuse for the deficit other than lack of awareness. Our society emphasizes fast food and fast eating as we rush about our lives trying to stretch out the minutes in a day. All we are stretching is our waistbands.
Here are some of the leading chronic diseases and conditions of our time: diabetes, obesity, diverticulitis, colon cancer and polyps, colitis, high cholesterol, Crohn’s disease, IBS, and hemorrhoids. Every one of these conditions can be dramatically affected by choosing foods high in fiber as part of the daily diet. The risks are greatly reduced. Isn’t it time you confessed your desire for better health?
It’s not easy being green.
Who is out there to spread the high fiber word to others and their children? Who can reveal without judgment the importance of a high-fiber diet? Somebody must be responsible for the masses. Yes…the celery stalker, Fiberlady. Here is one of Fiberlady’s favorite summertime dishes. The secret ingredient makes this potato salad different from all the rest!
South African Potato Salad
12 medium white potatoes with skin
1 bunch green onions, chopped
1 (14 ounce) can sweetened condensed milk
1 1/2 cups mayonnaise
1 tablespoon chopped fresh parsley, for garnish (optional)
1. Place eggs in a saucepan and cover with water. Bring to a boil and cook for 10 minutes. Remove eggs with a slotted spoon and set aside to cool. Add whole potatoes to the water and boil until a knife is easily inserted, but they are not too soft. Drain and cool.
2. Peel and chop the eggs and place them in a large serving bowl. Stir in the green onions. When the potatoes have cooled, peel and chop then add them to the bowl. Pour in the sweetened condensed milk and stir in the mayonnaise. Sprinkle parley over the top. Chill until serving. This is best served chilled.
Per Serving: Calories: 349; Total Fat: 23.1 grams
Fiber: 4.7 grams
Stephanie Shank aka Fiberlady has studied nutrition for many healthy years which prompted her commitment to a high fiber lifestyle and the development of her informative website High Fiber Health.