By Zoe Eisenberg
Growing up, I remember my dad constantly talking about “getting enough roughage,” as he shoveled down brussels sprouts and Grape Nuts (no, not together…). To this day, he still peels and eats a carrot stick with his lunch everyday, and if anyone is in the room to hear him, he raises it toward the ceiling and says “roughage!” before taking a big chomp. Is it a coincidence my father is also skinny as a rail? Could also be genetics, but I’m going to attribute it to his commitment to fiber.
I know we have talked about fiber here before, but I feel the need to delve into it in further detail, because, according to according to the FDA, Americans consume less than 50% of the recommended levels of dietary fiber. Roughage, or dietary fiber, is the indigestible portion of plant foods and is necessary for proper functioning of the digestive system. To say it politely, it helps move things along, preventing bloat and other tummy troubles. In addition, fiber allows our amazing bodies to change how other nutrients and chemicals are absorbed. These effects include the lowering of cholesterol levels, the reduction of our bodies’ response to sugars and even the minimization of our risk for diabetes. Fibrous foods are often low in calories, and consuming them allows us to eat more without going overboard, and/or enables us to feel satiated faster which can help regulate appetite.
In short, fiber is your friend. The ADA recommends 20–35 grams of fiber per day for a healthy adult. So make like my dad and munch some crunchy veggies, get down on some whole grains and feel the filling effects of fiber. You will love it. I promise.
Here are some foods chock full of fibery goodness:
-Barley
-Oats
-Popcorn (pop it yourself on the stove to avoid chemicals in the bagged, microwavable variety)
-Brown rice
-Quinoa
-Beans
-Lentils
-Artichokes
-Peas
-Broccoli
-Corn
-Sweet Potatoes (eat the skin!)
-Carrots
-Brussels sprouts
Now, in danger of sounding gross, sing it with me..beans beans, the magical fruit! The more you eat the more you…
