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Fitting in Fiber

by Lindsey Sexton - August 10, 2020

Why do I need fiber? 

There are many health benefits to eating fiber. It helps keep food moving through your body during digestion. Fiber can help lower cholesterol, which helps prevent heart disease. It can help control blood sugar levels for people with diabetes. Fiber can help prevent constipation and hemorrhoids. It can also make you feel fuller faster and longer, which is helpful for people trying to control their weight. 


How much fiber do I need? 

Fruits, vegetables, nuts, legumes, and grains contain fiber. The USDA’s recommended daily amount for adults up to age 50 is 25 grams for women and 38 grams for men. For adults over the age of 50, the recommended daily amount is 21 grams for women and 30 grams for men.


10 Ways to Add Fiber to Your Diet 

  1. Eat 2 servings of fruits and 2 ½ servings of vegetables each day. 
  2. Eat the skin or peel of fruits and vegetables after washing thoroughly. 
  3. Eat more whole, natural foods and less processed foods. 
  4. When eating a sandwich, use whole-grain bread with plenty of vegetables. 
  5. Use brown rice and whole-grain noodles instead of rice and noodles made from enriched flour. 
  6. Add vegetables to stews and casseroles. 
  7. Add oats to meatloaf, breads, and cookies. 
  8. Add fruit to cereals and salads.
  9. Snack on raw vegetables rather than chips or crackers.
  10. Add vegetables, dried beans, and peas to soups.


When increasing your fiber intake, keep these tips in mind… 

Drink plenty of water when adding more fiber into your diet. Increase your fiber intake gradually, rather than all at once. Adding fiber too quickly to your diet or eating too much of it may cause gas, diarrhea, cramps and bloating.


Sloppy Joes with Beans 

Serves 8

  • 1 pound lean ground turkey
  • 1 (15.5 ounce) can kidney beans, drained, rinsed and mashed
  • 1 (15.5 ounce) can Sloppy Joe sauce
  • 1/4 cup fine chopped onion
  • 1/4 cup fine chopped peppers (optional)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon pepper
  • 8 whole-grain hamburger buns or toasted bread
  • Nonstick cooking spray
  1. Spray skillet with cooking spray.
  2. Brown turkey and onion (and peppers, if using) over medium heat.
  3. While turkey is browning, drain and rinse beans and mash with a fork.
  4. Add mashed beans, Sloppy Joe sauce, garlic powder and pepper to turkey. Simmer for 2 minutes.
  5. Toast hamburger bun halves.
  6. Assemble sandwiches by placing 1/8 of Sloppy Joe mixture between toasted buns.
Calories 310
Fat 7g
Protein 16g
Fiber 8g
Sodium 530mg
Carbohydrate 39g