Fiber Facts

Find this article at:
go.ncsu.edu/readext?698514
— Written By and last updated by
en Español / em Português
Español

El inglés es el idioma de control de esta página. En la medida en que haya algún conflicto entre la traducción al inglés y la traducción, el inglés prevalece.

Al hacer clic en el enlace de traducción se activa un servicio de traducción gratuito para convertir la página al español. Al igual que con cualquier traducción por Internet, la conversión no es sensible al contexto y puede que no traduzca el texto en su significado original. NC State Extension no garantiza la exactitud del texto traducido. Por favor, tenga en cuenta que algunas aplicaciones y/o servicios pueden no funcionar como se espera cuando se traducen.

Português

Inglês é o idioma de controle desta página. Na medida que haja algum conflito entre o texto original em Inglês e a tradução, o Inglês prevalece.

Ao clicar no link de tradução, um serviço gratuito de tradução será ativado para converter a página para o Português. Como em qualquer tradução pela internet, a conversão não é sensivel ao contexto e pode não ocorrer a tradução para o significado orginal. O serviço de Extensão da Carolina do Norte (NC State Extension) não garante a exatidão do texto traduzido. Por favor, observe que algumas funções ou serviços podem não funcionar como esperado após a tradução.

English

English is the controlling language of this page. To the extent there is any conflict between the English text and the translation, English controls.

Clicking on the translation link activates a free translation service to convert the page to Spanish. As with any Internet translation, the conversion is not context-sensitive and may not translate the text to its original meaning. NC State Extension does not guarantee the accuracy of the translated text. Please note that some applications and/or services may not function as expected when translated.

Collapse ▲

What is fiber and how does it work in our body? Fiber is a carbohydrate in food that is not digested or absorbed. Fiber is part of fruits, vegetables and grains. It is needed so that our intestines work correctly. Fiber can help prevent many diseases. Fiber can be found in the skins of fruits, so don’t peel your apples or pears. Cut them into wedges and eat them with the skins on. Eat at least one high fiber fruit or vegetable each day. Choose from apples, oranges, grapefruit, broccoli, or raspberries.

Fiber can also be found in cereal, try to choose a cereal with whole grains listed as the first ingredient. Foods that are made with whole -grain ingredients provide dietary fiber. Fiber acts as a broom to sweep out the digestive tract. We need to eat at least 20-30 grams of fiber each day. Start slowly by increasing your fiber and water intake to prevent GI upset. This is also a way to increase water intake. Here is a great Bran Muffin fiber recipe.

Muffins

Bran Muffins

Ingredients

  • 1 ½ cups flour
  • ½ teaspoon salt
  • ½ teaspoon baking soda
  • ¾ cup sugar
  • 2 cups bran cereal
  • ¼ cup raisins (optional)
  • 1 egg
  • 1 cup buttermilk
  • 3 tablespoons vegetable oil

Directions

  1. Put the flour in a mixing bowl.
  2. Add salt, baking soda, and sugar. Mix well.
  3. Stir in the bran cereal. Add raisins (optional) Mix well.
  4. Make a well in the center of the dry mixture and set aside.
  5. In another bowl, beat the eggs , buttermilk, and oil together.
  6. Pour the egg mixture into the well of the cereal mixture and stir until all ingredients are moist .
  7. Can be covered and stored up to 4 days.

To Bake

  1. Preheat oven to 425 F Spray or grease the bottoms of a muffin tin or use paper liners.
  2. Fill the tins about ⅔ full.
  3. Bake for 15 to 20 minutes, or until golden brown.
share Share This Article