It’s funny how that as an adult I’m now understanding some of the lessons my parents and others tried to teach me as a child. Growing up I oftentimes heard the grown ups talk about how “roughage” is important. I did not know what exactly roughage was or what it looked like, but apparently vegetables had a ton of it while white flour didn’t have any.
Adult Sean can now explain to kid Sean that “roughage” is fiber which is a type of carbohydrate that cannot be broken down into digestible sugar molecules. Fiber comes in two forms: soluble and insoluble fiber. Soluble dissolves in water while insoluble fiber does not. Both types have invaluable health benefits.
Sources & Benefits of Fiber
Soluble fiber is known to help with the regulation of blood sugar levels and reduces cholesterol. In addition, the good bacteria in our gut feed on some types of soluble fiber. Good sources of soluble fiber include peas, oats, barley, citrus fruits, apples, strawberries, sweet potatoes and potatoes.
Insoluble fiber aids in digestion by helping food move through your digestive system. Foods that are high in insoluble fiber include whole grains and cereals (e.g. oats, barley, corn, wheat, brown and wild rice), seeds, and the skins of many fruits and vegetables.
Nuts and carrots are good sources of both soluble and insoluble fiber.
How much fiber do you need?
OK great! We need fiber. But how much fiber should you have on a daily basis? Experts say that your daily intake of dietary fiber from food (not supplements) should be 25 grams to 30 grams, with 6 to 8 grams per day coming from soluble fiber.
Put it into action
Now that we’ve learned a thing or two about fiber, let’s put it into practice. Take a look at your typical breakfast. How much fiber are you getting? With this recipe you’re getting 10 grams of fiber per serving. That’s a great way to start your day. Try this recipe let me know what you think.
Prep Time: 5 minutes . Cook Time: 40 minutes . Yield: Serves 6
1 Lb Sweet Potato, diced
1/2 Lb Lean Italian Turkey Sausage
1 Red Bell Pepper, diced
2 Jalapeno Peppers, chopped
1 16 Oz Can Black Beans, drained
1 Red Onion, chopped
3 Cloves Garlic, minced
1/4 Cup Cilantro, chopped
1 Tsp Smoked Paprika
1 Tsp Cumin
1 Tsp Cinnamon
1/2 Tbsp Coconut Oil
Salt, Black Pepper and Cayenne Pepper to taste
Cooking Spray (if necessary)
- Heat a large skillet over medium heat (spray with cooking if not a non-stick). Cook turkey sausage until brown. Remove from skillet and set aside.
- Increase heat to medium-high and add oil. Add the peppers, onions and garlic; cook for about 5 minutes until vegetables are soft and onions are golden.
- Add sweet potato, sausage and spices. Cook until sweet potatoes are soft; stir occasionally. Stir in beans and jalapenos.Cook for a few more minutes until beans are warm.
- Top with cilantro. Serve immediately or let cool and refrigerate.
Nutrition per Serving (1 Cup): 312 Calories, 6g Fat, 47g Carbohydrates, 18g Protein; 10g Dietary Fiber
Nutrition calculated using the MyFitnessPal Recipe Importer