By: Katie Schroeder & Beth Olson
As we enter the colder months of the year, comfort foods are in full force. Gone are the days of a light salad in the summer heat and in are the days of pasta, potatoes, and breads. As people begin eating more carbs over the fall and winter, sometimes gut health suffers. What better time than now to have a conversation about the importance of dietary fiber in keeping your gastrointestinal (GI) tract moving and healthy during these colder months.
You’ve likely heard of fiber before and been told to eat more of it, but what is fiber? Dietary fiber is the outer parts of plants that provides bulk to keep food moving through our GI tract, helping to regulate the digestion and absorption of our food. There are two main kinds of dietary fiber, soluble and insoluble. Soluble fiber is more viscous and thicker in your digestive system, whereas insoluble fiber (as it sounds) cannot be mixed with water and therefore provides much of the bulk to stool. So, what’s so great about that?
Consuming adequate amounts of dietary fiber can hold a whole wealth of health benefits. including cultivating a healthy microbiome, helping to slow digestion and absorption of foods, so your blood sugar levels stay steady. At the same time, it helps move substances through your GI tract and prevent constipation. Some fibers help maintain healthy bacteria in your gut (your “microbiome”) which has been associated with reducing your risk of various diseases. Fiber may even help you maintain a healthy weight.
Typically, in the colder months (especially around the holidays) we eat more baked goods and refined grains and less fresh fruits and vegetables, as well as whole grains. Including more high fiber foods into your winter comfort meals can be an easy way to improve gut health. Some foods high in dietary fiber include brown rice, dark vegetables, beans, soy products as well as nuts and seeds.
Fiber recommendations for adults are as follows, but many Americans only eat about half of what is recommended::
- Men <50: 38g
- Men >50: 30g
- Women <50: 25g
- Women >50: 21g
Some ideas for high fiber winter comfort meals:
- Broccoli Cheddar Pasta: Cut broccoli and sauté in a large pan with olive oil, salt pepper, and garlic powder. Once bright green and tender, set aside and using the same pan heat a tbsp of butter. Once melted, add a tbsp of whole grain flour and mix until a well combined paste forms. Add in a quarter cup of milk to thin the mixture and then stir in desired amount of shredded cheddar cheese, or add until cheese sauce forms. Season with garlic and onion powders as well as salt and pepper. Boil whole grain pasta shape of your choice. Once boiled add your pasta into sauce and stir, add in broccoli, and add protein of your choice.
- Veggie Chili: In a heavy bottom pot, heat a tbsp of olive oil and sauté garlic and onions, chopped small. Add in chopped bell pepper, and a can of beans of your choice. Season with salt and pepper, stirring until veggies are tender and onions are translucent. Add a can of diced tomatoes and a few cups of vegetable stock. Simmer until reduced slightly and all veggies are well cooked. Finish with cup of kale and let cook for 5 minutes before serving.
- Cauliflower Gnocchi with Asparagus: Steam a head of cauliflower. Mash and combine it with flour and salt until dough forms. Roll the dough into logs and cut into small pillow-like shapes. Chop asparagus into pieces similar in size to your gnocchi. Sautee in a pan until golden brown on both sides along with the asparagus and mix with homemade or store-bought pesto and serve.
While it may be tempting to stick to refined grains and carbohydrate-heavy meals these colder months, it is important to gut health and overall health that we get an adequate amount of dietary fiber. Consider mixing in some veggies such as broccoli, kale, or carrots or try the whole grain version of your favorite carb. Stay warm and eat hearty, fiberful meals!