Are you getting fiber at Breakfast?

There are two types of dietary fiber used in the labeling of food products – both are important for good health.

Soluble fiber dissolves in water and is found in foods like beans and other legumes, fruits, and oat products (e.g. oatmeal, Cheerios®). Soluble fiber can help lower cholesterol levels, and therefore can help reduce the risk of heart disease.

Insoluble fiber is considered to be the “gut-healthy fiber” because one of its roles is supporting regularity. It does not dissolve in water and can be found in whole grain products (e.g. whole wheat bread, ready to eat cereals made with whole grain, such as Fiber One cereals), and vegetables.

Why is fiber important?


Weight Management

• Getting enough fiber can also help curb your hunger and help you feel satisfied, which can help with weight management. Research suggests that people who have higher intakes of fiber tend to have healthier body weights.

Digestive Health

• The most recognized benefit of fiber is its important role in keeping the digestive system running smoothly by promoting regularity. Fiber adds bulk to help move food through the digestive tract.
• Along with regular exercise and plenty of water, fiber plays an important part in maintaining digestive health.

Heart Health

• Fiber – specifically soluble fiber – may also help lower blood cholesterol levels, thereby reducing the risk for heart disease. Fiber appears to lower cholesterol by interfering with its absorption in the digestive tract.

Diabetes

• Fiber may also be important for people who have diabetes. Diets high in whole grain and fiber have been shown to help people with diabetes manage their blood sugar and cholesterol levels.

Studies show that people get the majority of their daily fiber at breakfast. It is recommended that you get 25-30g of fiber per day.  Most people do not get enough fiber.

How much fiber does your breakfast have? 


Tips to get more fiber using Fiber One Original Cereal (Which has 57% of your daily recommended fiber in 1/2 cup): 

Personally, I really enjoy making oatmeal out of my Fiber One cereal and flavoring it with the below ingredients.  (Fiber One oatmeal will have only 60 calories and 14g of fiber versus regular oatmeal which has about 130 calories and only 2g of fiber)

To make oatmeal out of Fiber One Cereal: Combine about 1/3 cup water (adjust amount to your desired consistency) and 1/2 cup Fiber One Original cereal and microwave for 1 minute and 30 seconds...Mash the cereal with the back of your spoon until it is free of lumps.

My favorite flavoring ideas include (in order):

• Sugar free pancake syrup
• 2 Tablespoons no sugar added apple sauce and cinnamon
• Reduced sugar jelly (and PB2) 
• Cinnamon and Sugar (or splenda)
• Splenda and brown sugar blend
• Fruit
• Basically anything you would put in oatmeal or on top of waffles and pancakes.

More Tips for using Fiber One Original Cereal all day long (from Fiber One website)

• Mix in Fiber One cereal to your favorite ready-to-eat cereal, or stir into hot oatmeal.
• Garnish a fresh garden salad with Fiber One cereal as a substitute for croutons.
• Stir Fiber One cereal into your favorite fruit yogurt for a creamy, crunchy delight.
• Create a unique snack mix by combining Fiber One cereal, pretzels, cereal, and seeds.
• Sprinkle Fiber One cereal over your favorite soup for crunchy variety.
• Punch up the fiber in brownies or cookies by adding nuts and Fiber One cereal.
• Blend Fiber One cereal into dips and serve with fresh veggies for fun snacking adventures.
• Top chicken or fish with a crispy coating of crushed Fiber One cereal before baking.
• Cover casseroles or baked vegetables dishes with Fiber One cereal and melted cheese.
• Add Fiber One cereal to fruit and nut trail mixes for tasty snacking on-the-go.

If you are trying to add more fiber to your diet, do so gradually and make sure to drink plenty of water throughout the day. 


Sources:
http://www.fiberone.com/Benefits/Default.aspx