February 2016 Issue Fiber: Creative Ideas to Boost Intake By Marsha McCulloch, MS, RD, LD, LN Today's Dietitian Vol. 18 No. 2 P. 16 Dietitians may feel as though they have a bit of a sales job to do when it comes to persuading clients to eat more dietary fiber.
"Clients often think fiber is dry and tasteless or envision slimy prunes—what a misconception," says Catherin RD, at FFactor Nutrition, a private nutrition counseling practice in New York City. "Fiber is found in so many d like fruits, vegetables, legumes, whole grains, nuts, and seeds. These foods easily and deliciously can be inc the diet."
Consumers clearly need a bit of help increasing their fiber intake. The average daily fiber intake in the United per day, with only 5% of the population meeting the Adequate Intake (AI) level of 25 g for adult women and 3 (or 14 g fiber per 1,000 kcal), according to the Academy of Nutrition and Dietetics' (the Academy) 2015 dietary fiber.1
The AI for fiber is based on the amount that's protective against coronary heart disease.1 A highfiber diet als against type 2 diabetes, some cancers, weight gain, and digestive problems.1 And there's no upper limit advi intake.1
"Encouraging clients to add an extra 10 g of fiber each day will help them get closer to the recommended inta Wendy J. Dahl, PhD, RD, an associate professor at the University of Florida in Gainesville and coauthor of th recent position paper on fiber. To help dietitians better counsel clients and patients on how to boost fiber intak Dietitian asks the experts for flavorfilled ideas for meeting daily requirements.
Fruits Most whole fruits supply at least 1 or 2 g of fiber per serving, especially if they have edible skin or seeds. Drie figs and prunes, are more concentrated in fiber, but the calories can add up quickly, Dahl says. The following fruit standouts:
• Go for berries. Raspberries have one of the highest fiber contents of commonly eaten fruits, packing 8 g of serving, and blackberries are close behind, with 7.5 g fiber per cup.2,3 Blueberries and strawberries are good with 3.5 g and 3 g fiber per cup, respectively.4,5 Hauser suggests clients use raspberries to make a sauce to cooked chicken or pork. Use a 1:2 ratio of balsamic vinegar to muddled (mashed) raspberries, warm for five medium heat, and add salt and pepper to taste.
• Pick up some pears. A mediumsized pear with the skin has 5.5 g fiber.1 "Try pears sliced on arugula sala alongside ricotta cheese with honey and cinnamon for a sweet treat," Hauser suggests.
• Get creative with kiwifruit. "Try replacing the jelly in a peanut butter and jelly sandwich with slices of skino says Eric Stein, MS, RD, CCE, certified culinary educator and chef at wellnesschef.com. A serving of two gre (without the skin) provides 4 g fiber.6 According to The Kiwi Administrative Committee, eating kiwifruit with th the fiber.7
• Swap in avocados. Just 1/4 cup of pureed avocado has 4 g fiber and can be used to replace onehalf of th muffins, cakes, and other baked goods, and it provides healthful monounsaturated fat and less saturated fat.8
Vegetables Clients would be hardpressed to find a vegetable without fiber. Even 1/2 cup of mashed potatoes has 2 g of misconception is that cooking affects fiber content," Dahl says. "Cooked veggies have just as much fiber as r following creative ideas to dial up the flavor:
• Roast brassica veggies. One cup of cooked broccoli has 5 g fiber, Brussels sprouts have 4 g, and cauliflow 13 Slowroast any of these veggies with a drizzle of olive oil, salt, and pepper at 350° F for 20 to 25 minutes, halfway through the cooking time, Stein suggests. Brussels sprouts still a tough sell? "You also can dress Bru with a flavorful sauce, such as a spicy Jamaican jerk sauce," he says.
• Think outside the box. Suggest clients try leafy vegetables as a swap for refined bread or grains that are u in some dishes, Hauser says. "For example, if you're a fan of burritos, use two large cabbage leaves (or any large leaves) in place of a tortilla," she says. "Or, try a new vegetable in your sandwich, such as sliced, cooke hearts," Hauser says.
• Get sweet on sweet potatoes. A 1cup serving of cooked sweet potatoes, without the skin, has 6.5 g fiber. roast sweet potatoes with sliced onions and a little olive oil, and toss in some dried prunes for added sweetne says Pat Baird, MA, RDN, FAND, a nutrition consultant in Greenwich, Connecticut, and founder of confidenth (http://www.confidenthealth.org/).
Pulses and Other Legumes Pulses, which consist of dried beans, dried peas, and lentils, average 7 g fiber per 1/2 cup cooked.15,16 Alth contain lots of fiber, they don't contribute much to Americans' fiber intake because they don't eat them often.1 ideas to stretch clients' bean repertoire.
• Purée them for dips. "Beans make an incredible base for dips, which is particularly helpful for clients who d toward beans," Hauser says. "No fiber is lost when beans are puréed. So combine pureed black beans with s Mexican spices, and ricotta cheese. Or, use puréed white cannellini beans to replace onehalf of the cream c spinachartichoke dip." For timepressed cooks, prepared hummus (traditionally made from chickpeas) is supermarkets and packs 4 g fiber in a 2tablespoon serving.17
• Buy some green split peas. They're perfect in soup. "Although you don't need to soak dried green split pe cooking, I like to rinse then soak them in water with spices, such as cumin seeds, because the peas soak up creating a flavorinfused pea—and that reduces the amount of salt you need to add to your recipe, too," says MPH, RDN, director of domestic marketing for the USA Dry Pea and Lentil Council and the American Pulse A
• Sneak pulses into sweets. "Although you may think of lentils for savory dishes, these little pulses also tast dishes," Hunter says. "Try 1/4 cup precooked or canned lentils in your favorite smoothie." Or, purée a 15oz c and rinsed black beans with a bit of water and add them to a box of brownie mix, Dahl says. Both avocados a can be added to muffins, cakes, and an array of other desserts as egg/butter replacements.
Whole Grains The fiber content of whole grains varies with the type of grain and degree of processing.1 A 1/2cup serving o pasta averages 2 g fiber, while a 1/2cup serving of cooked bulgur or wheat berries (farro, kamut, or spelt) pa fiber.18,19 For flavorful ways to boost intake of whole grains, recommend clients do the following:
• Get a boost from bulgur. "Bulgur is easily cooked simply by steeping in boiling water," Stein says. "Try swa cooked pasta for cooked bulgur in a salad with roasted bell peppers, olives, sundried tomatoes, and pesto."
• Cook and bake with cereal. "Crush readytoeat whole grain cereal and add it to recipes such as meatball banana bread," Dahl suggests. "Some meatball recipes have some sort of starch to hold the meatballs togeth a crushed high fiber cereal for the starchy ingredient."
• Make it better with barley. A 1/2cup serving of cooked, pearled barley has 3 g fiber.20 "Barley is kind of fo easy and foolproof to make," Baird says. "Barley is a good addition to soups and stews, and it makes a great most grains where fiber is mainly in the outer bran layer, barley contains fiber throughout the grain kernel.21
• Learn to love rye. Suggest clients check for rye crackers in the specialty foods section of supermarkets. "S crackers have 2 g fiber per cracker, and most are low in sodium and fat, so they're a much better choice than choices," Dahl says. Pair rye crackers with reducedfat cheese or lowfat spreads for lunch or a snack.
Nuts and Seeds Including small portions of nuts or seeds (since they're calorie dense) can contribute fiber, too. Nuts average 1oz portion (around 1/4 cup).22 Seeds pack even more fiber. Just 1 tablespoon of chia seeds has 4 g fiber, 1 ground flaxseeds has 2 g fiber, and 1 tablespoon of sunflower seeds or pumpkin seeds has about 1/2 g fiber. flaxseeds don't have to be ground to get the fiber, they do require grinding to get the benefits of the flax oil, D seeds, however, have a soft exterior and don't require grinding to receive the full benefits.) Nut and seed butt fiber. A 1tablespoon serving of sunflower seed butter has 1 g fiber, and 1 tablespoon of almond butter has 1.
• Sprinkle them on. "I like to keep it simple and add nuts and seeds either raw or toasted into dishes," Stein example, add them to pilafs and other grain dishes, use them as garnishes for soups, salads, and desserts, o breakfast cereals and granola."
• Use nut butters as dessert toppings. "When I want to cut calories from saturated fat in desserts, I use nu 'whipped cream,'" Stein says. "Purée nut butter with some maple syrup and a little bit of water until it's cream as a topping for fruit pies." — Marsha McCulloch, MS, RD, LD, LN, is a nutrition writer and consultant in South Dakota.
References 1. Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: health implications of dietary fibe Diet. 2015;115(11):18611870.
2. Basic report: 09302, raspberries, raw. United States Department of Agriculture, Agricultural Research Serv http://ndb.nal.usda.gov/ndb/foods/show/2374? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=raspberries (http://ndb.nal.usda.gov/ndb/foods/show/2374? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=raspberries)
3. Basic report: 09042, blackberries, raw. United States Department of Agriculture, Agricultural Research Ser http://ndb.nal.usda.gov/ndb/foods/show/2161? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=blackberries (http://ndb.nal.usda.gov/ndb/foods/show/2161? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=blackberries)
4. Basic report: 09050, blueberries, raw. United States Department of Agriculture, Agricultural Research Serv http://ndb.nal.usda.gov/ndb/foods/show/2166? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=Blueberries (http://ndb.nal.usda.gov/ndb/foods/show/2166? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=Blueberries)
5. Basic report: 09316, strawberries, raw. United States Department of Agriculture, Agricultural Research Ser http://ndb.nal.usda.gov/ndb/foods/show/2385? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=strawberries (http://ndb.nal.usda.gov/ndb/foods/show/2385? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=strawberries)
6. Basic report: 09148, kiwifruit, green, raw. United States Department of Agriculture, Agricultural Research S http://ndb.nal.usda.gov/ndb/foods/show/2253? fgcd=&manu=&lfacet=&format=Abridged&count=&max=35&offset=&sort=&qlookup=kiwifruit (http://ndb.nal.usda.gov/ndb/foods/show/2253? fgcd=&manu=&lfacet=&format=Abridged&count=&max=35&offset=&sort=&qlookup=kiwifruit)
7. Frequently asked questions. California Kiwifruit Commission website. http://www.kiwifruit.org/about/faqs.as (http://www.kiwifruit.org/about/faqs.aspx)
8. Basic report: 09037, avocados, raw, all commercial varieties. United States Department of Agriculture, Agr Research Service website. http://ndb.nal.usda.gov/ndb/foods/show/2156? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=avocado (http://ndb.nal.usda.gov/ndb/foods/show/2156? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=avocado)
9. Use avocado as a healthy butter substitute. California Avocados Direct website. www.californiaavocadosdi avocadoasahealthybuttersubstitute.aspx (http://www.californiaavocadosdirect.com/13/useavocadoasa substitute.aspx)
10. Basic report: 31036, potatoes, mashed, readytoeat. United States Department of Agriculture, Agricultura Service website. http://ndb.nal.usda.gov/ndb/foods/show/8233? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=35&sort=&qlookup=potato (http://ndb.nal.usda.gov/ndb/foods/show/8233? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=35&sort=&qlookup=potato)
11. Basic report: 11091, broccoli, cooked, boiled, drained, without salt. United States Department of Agricultu Research Service website. http://ndb.nal.usda.gov/ndb/foods/show/2872? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=broccoli (http://ndb.nal.usda.gov/ndb/foods/show/2872? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=broccoli)
12. Basic report: 11099, Brussels sprouts, cooked, boiled, drained, without salt. United States Department of Agricultural Research Service website. http://ndb.nal.usda.gov/ndb/foods/show/2880? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=Brussels+sprouts (http://ndb.nal.usda.gov/ndb/foods/show/2880? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=Brussels+sprouts)
13. Basic report: 11136, cauliflower, cooked, boiled, drained, without salt. United States Department of Agricu Agricultural Research Service website. http://ndb.nal.usda.gov/ndb/foods/show/2909? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=cauliflower (http://ndb.nal.usda.gov/ndb/foods/show/2909? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=cauliflower)
14. Basic report: 11508, sweet potato, cooked, baked in skin, flesh, without salt. United States Department of Agricultural Research Service website. http://ndb.nal.usda.gov/ndb/foods/show/3208? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=sweet+potatoes (http://ndb.nal.usda.gov/ndb/foods/show/3208? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=sweet+potatoes) 15. What is a pulse? Pulse Canada website. http://www.pulsecanada.com/foodhealth/whatisapulse (http://www.pulsecanada.com/foodhealth/whatisapulse). Accessed December 3, 2015.
16. GardenRobinson J, McNeal K. All About Beans — FN 1643. North Dakota State University website. https://www.ag.ndsu.edu/publications/landingpages/foodandnutrition/allaboutbeansfn1643 (https://www.ag.ndsu.edu/publications/landingpages/foodandnutrition/allaboutbeansfn1643). Published Accessed December 3, 2015.
17. Basic report: 16158, hummus, commercial. United States Department of Agriculture, Agricultural Researc website. http://ndb.nal.usda.gov/ndb/foods/show/4885? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=hummus (http://ndb.nal.usda.gov/ndb/foods/show/4885? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=hummus)
18. Basic report: 20013, bulgur, cooked. United States Department of Agriculture, Agricultural Research Serv http://ndb.nal.usda.gov/ndb/foods/show/6484? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=bulgur (http://ndb.nal.usda.gov/ndb/foods/show/6484? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=bulgur)
19. Basic report: 20125, pasta, wholewheat, cooked. United States Department of Agriculture, Agricultural R website. http://ndb.nal.usda.gov/ndb/foods/show/6576? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=pasta (http://ndb.nal.usda.gov/ndb/foods/show/6576? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=pasta)
20. Basic report: 20006, barley, pearled, cooked. United States Department of Agriculture, Agricultural Resea website. http://ndb.nal.usda.gov/ndb/foods/show/6478? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=Barley (http://ndb.nal.usda.gov/ndb/foods/show/6478? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=Barley)
21. Barley — February grain of the month. Oldways Whole Grains Council website. http://wholegrainscouncil grains101/barleyfebruarygrainofthemonth (http://wholegrainscouncil.org/wholegrains101/barleyfebruar month)
22. Nutrient comparison chart for tree nuts. California Almonds website. http://www.almonds.com/sites/default/files/content/Tree%20Nut%20Nutrient%20Comparison%20Chart%20W (http://www.almonds.com/sites/default/files/content/Tree%20Nut%20Nutrient%20Comparison%20Chart%20W Accessed December 4, 2015.
23. Basic report: 12220, seeds, flaxseed. United States Department of Agriculture, Agricultural Research Ser http://ndb.nal.usda.gov/ndb/foods/show/3716? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=flaxseed (http://ndb.nal.usda.gov/ndb/foods/show/3716? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=flaxseed)
24. Basic report: 12536, seeds, sunflower seed kernels from shell, dry roasted, with salt added. United States Agriculture, Agricultural Research Service website. http://ndb.nal.usda.gov/ndb/foods/show/3719? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=sunflower+seeds (http://ndb.nal.usda.gov/ndb/foods/show/3719? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=sunflower+seeds)
25. Basic report: 12016, seeds, pumpkin and squash seed kernels, roasted, without salt. United States Depa Agriculture, Agricultural Research Service website. http://ndb.nal.usda.gov/ndb/foods/show/3617? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=pumpkin+seeds (http://ndb.nal.usda.gov/ndb/foods/show/3617? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=pumpkin+seeds)
26. Basic report: 12006, seeds, chia seeds, dried. United States Department of Agriculture, Agricultural Rese website. http://ndb.nal.usda.gov/ndb/foods/show/3610? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=chia+seeds (http://ndb.nal.usda.gov/ndb/foods/show/3610? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=chia+seeds)
27. Basic report: 12040, seeds, sunflower seed butter, without salt. United States Department of Agriculture, Research Service website. http://ndb.nal.usda.gov/ndb/foods/show/3630? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=sunflower+seed+butter (http://ndb.nal.usda.gov/ndb/foods/show/3630? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=sunflower+seed+butter)
28. Basic report: 12195, nuts, almond butter, plain, without salt added. United States Department of Agricultu Research Service website. http://ndb.nal.usda.gov/ndb/foods/show/3707? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=almond+butter (http://ndb.nal.usda.gov/ndb/foods/show/3707? fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=almond+butter)