Fantastic Fiber - it’s time to pass the taboo...

We have been taught since we were young to eat our fiber. When most people think of fiber they think of tasteless, bland, mushy, heavy foods. We also have been mislead by marketing to think that fiber is only for older folks who suffer from constipation. Fiber, however, plays an incredible role in our health at any age, and not just for the health of the intestinal tract.

Eating the right kinds of fiber ensures that our food is properly digested, that the nutrients from our food get absorbed, and that we are able to properly eliminate waste material from the body. If were don’t eliminate these wastes, they will accumulate and the potential to reabsorb toxins exists. Over time, this can lead to hormone imbalance, mood swings, acne or other skin conditions and weight gain (to name a few).

Fiber also helps stabilize blood sugar levels, making it an essential part of a healthy diet if someone is prone to Type II diabetes. By regulating blood sugar, it also helps to curb sugar cravings and is crucial who those who are hypoglycemic (have low blood sugar). Adding dietary fiber will play a major role in any weight loss regime, as it helps to delay digestion, allowing you to feel full longer.

There are two types of fiber: soluble and insoluble. Insoluble fiber has the ability to draw water into the intestinal tract, adding bulk and will act as a softening agent. It doesn’t, however, affect the rate of digestion. Good sources of insoluble fiber are: wheat bran, skins of fruit, celery and psyllium husks. Soluble fiber, on the other hand, will act as an anti-inflammatory, curb blood sugar spikes and shorten transit time in the intestinal tract. Good sources of soluble fiber are: apples, oats and ground flaxseeds.

Why talk about fiber? One of the most common digestive complaints today in North America is constipation. People are eating more food, eating less fiber, drinking less water & more caffeine and not moving nearly as much as they should be. If you are not having at least 2 bowel movements per day, you are mildly constipated. Even though many people are eating processed foods that are lower in nutrients that they should be, these same people also not absorbing those nutrients properly because their intestinal tract is not in good health.

What can you do about it? Drink more water. Eat more fiber. These two small, easy steps will ensure better bowel health and a healthier metabolism. Aim for 25-30 grams of fiber per day, with at least 1/3 of that coming from soluble fiber.

Here are two healthy, high fiber homemade soup recipes that are downright delicious, nutritious & filling:

Dal Soup

2 Tbsp. butter
2 cloves garlic, crushed
1 onion, chopped
1/2 tsp. turmeric
1 tsp. garam masala (optional)
1/4 tsp. chili powder
1 tsp. ground cumin
2 lb canned, chopped tomatoes (drained)
1 cup red lentils
2 tsp. lemon juice
2 1/2 cups vegetable stock
1 1/4 cups coconut milk (approx. 1 can)
salt & pepper
chopped cilantro, to garnish

1. Melt butter in a lg. saucepan. Add the garlic, onion and stirfry about 2-3 minutes. Add the spices and cook a further 30 seconds.
2. Stir in tomatoes, red lentils, lemon juice, vegetable stock and coconut milk and bring to a boil.
3. Reduce the heat to low and simmer the soup, uncovered, for about 25-30 minutes, until the lentils are tender and cooked.
4. Season to taste with salt & pepper. Garnish with cilantro and serve with naan bread.

Serves 4-6. Freezes well.


Lentil Coconut Soup

1 onion, chopped
3 stalks celery, chopped
2 large apples, cubed
3 cloves garlic, chopped
3 Tbsp coconut oil (virgin)
2 cups (400g) organic red lentils
2 Tbsp curry powder
1 can (400ml) coconut milk
6.5 cups vegetable stock or water (or mix of both)
1 lime (juiced)
sea salt to taste

Directions:

1. In a heavy bottom soup pot, sautee onion, garlic and celery in coconut oil on medium heat for about 15 mins, stirring constantly.
2. Add apples and sautee another 10 minutes, stirring constantly.
3. Stir in curry powder and 150ml water/stock and continue cooking for another 10 minutes.
4. Add lentils and remaining liquid. Bring to a boil, stirring constantly. Reduce heat and simmer another 20 minutes.
5. Once lentils are fully cooked, add coconut milk.
6. (Optional) Liquify with a soup blender and add lime juice.
Salt to taste.
Serves 6.