Today’s media often highlights the most popular diets and health promoting foods.

Fiber, however, is one of those health promoting foods that often do not get to be in the limelight. Eating fiber-rich foods has many benefits. It is thought to lower risks for certain cancers, heart disease, obesity and diabetes.

Most Americans’ diets contain on average, about only 10 grams of fiber. However, scientists say we should consume about 30 grams of fiber daily, leaving a gap of about 20 grams of fiber.

Different fibers have diverse properties and hence functions in the body.

Some aid in laxation and promote satiety or the feeling of being “full,” which may help in reducing the risk of obesity. Fiber also can even out elevated blood glucose levels, and normalize serum cholesterol levels, thus reducing the risk of Coronary Heart Disease.

You don’t need to take fiber supplements to obtain the recommended number of grams of fiber each day.

You can consume enough if you eat the recommended five or more servings of fruits and vegetables daily plus seven servings of whole grains and beans.

A serving of fruits or vegetables is equal to just one apple or peach, one-half cup of pineapple chunks, one-half cup of chopped broccoli, or one-quarter cup of raisins. And servings of grains and beans add up even faster.

The two slices of bread on a sandwich equal two servings, as does a cup of rice or pasta. A cup of beans is two servings, and you can wrap them in a whole-wheat tortilla for one more. A morning bowl of cereal probably has two or more servings of fiber.

There are many ways to add fiber to your diet. You can:

• add sliced fresh fruit to cereal, yogurt, or cottage cheese. Use fresh fruit slices like bananas, instead of jelly on peanut butter sandwiches.

• use more beans and peas in meals. Try split pea or lentil soup, brown rice and beans, or chili. *use cooked dry beans or canned beans in salads and casseroles.

• use sunflower seeds, sesame seeds, or wheat germ for toppings on casseroles, or add them to baked goods like quick breads and cookies. Use them when you make meatloaf, and use rolled oats in place of bread crumbs.

• Reach for fruit filled desserts versus sugar cookies or cake.

Here is a simple dessert recipe that boosts everyone’s fiber intake, Secret Brownies, and lets your imagination run wild.

They actually are quite tasty and if you quick hid the can, no one will ever know!

Secret Brownies

1 Box dry brownie mix

1/2 c. Water

1/2 c. Black beans

Follow the directions on how to make the brownies on the back of the box.

Drain the black beans and rinse with water.

For more information on fiber, contact Penn State Cooperative Extension at 825-1701 for a free brochure called, “Filling up on Fiber.”

About the Author

Mary R. Ehret, M.S., R.D., L.D.N., is with Penn State Cooperative Extension, Luzerne County, 16 Luzerne Ave., West Pittston, Pa., 18643. (570) 825-1701/602-0600. Fax (570) 825-1709. mre2@psu.edu.

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