ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Cereal, Is That All There Is to Fiber?

Updated on October 9, 2013

My journey to put fiber into my diet, first led me to my local grocery store. I stood in the cereal aisle reading label after label of cereal boxes for their fiber content. I bought the box that I determined had the highest content. I got it home, tried it once or twice, and then it sat in the pantry until I remembered that it was there and fed it to the birds and small animals that come faithfully to my door, knowing that I often have high fiber food offerings that I just can't commit to eating. There had to be a tastier way to get fiber into my diet. I was determined to find this path, so I began to research fiber.

Benefits of Fiber

Fiber has come into its own in recent years, especially as a weight loss aid. Eat a diet high in fiber and you will feel fuller longer and therefore eat less, appears to be the thinking. It makes sense. Fiber will also lower your 'bad' cholesterol, increase your 'good' cholesterol, regulate your digestive system, help stabilize your blood sugar, help lower your blood pressure, and improve absorption of vitamins and minerals.

There are two types of fiber, soluble and insoluble. Foods like oats, apples, apricots, berries, plums, pumpkin, figs and beans are high in soluble fiber. Soluble fiber forms a gel like mass around food particles which prevents cholesterol from being absorbed and it regulates blood sugar. Foods like sweet potatoes, salad greens, broccoli, cabbage and celery are high in insoluble fiber. Insoluble fiber is the indigestible part of plants. It makes you fill full when you eat it and it helps regulate your digestive system. Experts recommend that you consume 25 to 35 grams of fiber daily.

High Fiber Foods

So it appears that cereal is not the only food that contains fiber. Fiber rich foods cover a variety of food categories; from fruits and vegetables to grains and seeds. The list is quite lengthy and include: barley, brussel sprouts, bananas, carrots, grapefruits, pears, oranges, raisins, potatoes with skin, dates, whole wheat, chick peas, corn, oat bran, wheat bran, lentils, cauliflower, oatmeal, sunflower seeds, spinach. After discovering such a large list of fiber rich foods, I was now ready to put fiber into my daily diet, not with cereal, but with delicious food that contains fiber and is easy to prepare. Please enjoy some of my favorite fiber rich recipes.

Curried Chicken and Vegetables
Curried Chicken and Vegetables

Curried Chicken and Vegetables (7.9 grams of fiber)

  • 1 tablespoon turmeric
  • 1 1/2 teaspoons ground ginger
  • 1 teaspoon salt
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon sugar
  • 1/2 teaspoon pepper
  • 1 1/4 pounds skinless, boneless chicken thighs, cut into 1 inch chunks
  • 2 teaspoons olive oil
  • 1 medium onion, thickly sliced
  • 4 cloves garlic, minced
  • 3 carrots, thickly sliced
  • 1 pound small red-skinned potatoes, quartered
  • 2 teaspoons creamy peanut butter
  • 4 cups broccoli florets

In a medium bowl, stir together the turmeric, ginger, 1/2 teaspoon salt, cinnamon, sugar and pepper. Add chicken, toss to coat.

In a non stick Dutch oven, heat the oil over medium heat. Add the onion and garlic, cook, stirring frequently, until the onion is tender.

Add 1/2 cup water, the carrots, potatoes, peanut butter and the remaining 1/2 teaspoon salt; bring t a boil. Cook until the carrots begin to soften, about 5 minutes.

Add the chicken, and cook until it is no longer pink. Stir in 2 cups water and bring to a boil. Reduce to a simmer; cover and cook until the chicken and the potatoes are tender, about 15 minutes.

Add broccoli; cover and cook until tender, about 5 minutes.

Spicy Tomato-Apple Gazpacho (5.4 grams of fiber)

  • 3 cups tomato juice
  • 3 tablespoons tomato paste
  • 1 large apple (unpeeled), cut into pieces
  • 3/4 cup finely chopped red onion
  • 2 cloves garlic, peeled
  • 1/3 cup almonds
  • 1/3 cup red wine vinegar
  • 2 teaspoons red pepper sauce
  • 1 teaspoon chili powder
  • 3/4 teaspoon ground coriander
  • 1/4 teaspoon salt
  • 4 plum tomatoes, cut into 1/2 inch chunks
  • 1 avocado, cut into 1/2 inch chunks

In a blender, combine the tomato juice, tomato paste, apple, 1/2 cup of the onion, garlic, almonds, vinegar, red pepper sauce, chili powder, coriander, and salt; process until blended but not pureed (it should still have a chunky texture).

Pour the gazpacho into a serving bowl and stir in 1/2 cup water and the tomato chunks; chill.

Serve the soup topped with the remaining 1/4 cup onion and the avocado.

Comments

    0 of 8192 characters used
    Post Comment

    • susiempn profile imageAUTHOR

      susiempn 

      6 years ago from Michigan

      Thank you for your kind words and support.

    • WannaB Writer profile image

      Barbara Radisavljevic 

      6 years ago from Templeton, CA

      I've just been told I need to eat more fiber, but I think that probably means, in my case, more insoluble fibers, since I get lots of solvable fiber. Thanks for reviewing the difference for me. Voted up.

    • susiempn profile imageAUTHOR

      susiempn 

      6 years ago from Michigan

      Thank you robie2, I am also always on the lookout for good recipes.

    • robie2 profile image

      Roberta Kyle 

      6 years ago from Central New Jersey

      Ohmygosh I love recipe hubs and this one is great because I too am always looking for high fiber recipes. An apple a day does more than keep the doctor away, but one can get sick of apples-- bookmarking this for later use and voting up up up

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)