Got fiber??

I think we all have a tendency to jump on the various health/nutrition bandwagons that appear in the media, ex. antioxidants, gluten-free, cage-free birds, etc.  While all of these bandwagons certainly aim in the right direction, people tend to get obsessed and take them to the extreme.  One of the latest health components that the media has been pushing is FIBER.  As an RD, I have seen the positive effects of fiber in both clinical and non-clinical settings.  We as Americans typically do not get enough fiber in our every day diets.  The DRI (Dietary Reference Intake) for fiber is 38 g for men and 25 g for women per day. The average person only consumes around 15 g/day.

What is fiber?

Glad you asked...now I can go into nutrition-nerd mode :). Fiber is a non-digestible carbohydrate of which there are two types.  Both of these offer physiological health benefits.  The categorizing of fiber is changing with the innovative new fibers that are being made and added in foods, however I will stick to the traditional terminology/explanation because it`s just as good as any.  Two types of fiber: soluble and insoluble. Soluble fiber absorbs water in your body, creating a sort of "gel" in your intestines (yum!) that is fermented in the colon.  This gel can reduce the absorption of cholesterol in your bloodstream by attracting bile acids in the gut and pushing them out as waste.  Bile acids are made from cholesterol...therefore, that is the mechanism in which soluble fiber lowers cholesterol! Insoluble fiber is the one everyone likes to talk about....the remedy to constipation.  It does not dissolve in water, rather it actually soaks up water as it moves through the intestine.  This increase in bulk results in...well, since this is a food blog, I`ll stop right there.  Gross. But you get the idea. Instead of opting for Fiber One bars and Metamucil wafers which offer high doses of fiber at one time, why not try a recipe that uses fiber but won`t put you through all the abdominal pain....

"Aloha, I`m Healthy"Muffins

Ingredients

• 3/4 cup all-purpose flour
• 1/2 cup whole wheat flour
• 2 teaspoons baking powder
• 1 teaspoon cinnamon
• 1/4 teaspoon salt
• 1/4 teaspoon nutmeg
• 1 cup bran cereal/flakes
• 1 can (8 oz.) crushed pineapple (packed in juice)
• 1/2 cup skim milk
• 1/3 cup firmly packed brown sugar
• 2 egg whites
• 2 tablespoons vegetable oil
• 1/4 cup raisins
• 1/4 cup dried cranberries
• 1/4 cup chopped walnuts

Directions

1. In medium bowl stir together all-purpose flour, whole wheat flour, baking powder, cinnamon, salt and nutmeg. Set aside.

2. In large bowl combine cereal, undrained pineapple, brown sugar, and skim milk. Set aside until cereal becomes soggy. Add egg whites and oil; beat well. Add 1/3 of the flour mixture at a time, stirring until just combined. *Be careful not to over mix!* Fold in dried fruit and walnuts. Line a standard 12-muffin cup tin with foil baking cup liners.  Spray the inside of each baking cup liner. Spoon the batter evenly into all 12 cups.

3. Bake at 400° F about 15 minutes. Serve warm.

*These are around 130 kcals per muffin and provide 2 g dietary fiber each :)