This post was written by Lauren Killion, MBA, RN, LD, community outreach dietitian, Parkview Health.
Fiber is an important part of a balanced diet for many reasons, but one significant reason is that this form of carbohydrate supports your heart health by increasing HDL (high density lipoprotein, or your “good” cholesterol). When HDL is high, it can act as a bulldozer or dump truck in your body, traveling through your arterial walls and removing excess cholesterol.
Why is it critical this cholesterol be removed? When LDL (low density lipoprotein, or “lousy” cholesterol) collects in the walls of your blood vessels, blockages can occur and the risk for cardiac events increases. It is important to note that every 1% decrease in HDL leads to a 2-3% increase in heart disease risk.
So, higher fiber diets = higher HDL and lower LDL cholesterol, decreasing your risk for heart disease and cardiac events.
In addition to cholesterol support, a high fiber diet can help manage blood sugars, support a healthy weight and lower inflammation, all of which help lessen your chronic disease risk and improve your overall heart health.
Finding fiber in your diet
It is recommended to include fiber sources in as many meals/snacks as possible. Splitting fiber sources up throughout the day will help with absorption as well as other benefits such as blood glucose control.
High fiber foods include:
• Raw vegetables and fruits
• Oats, flax and barley
• Beans, lentils, chickpeas
• Whole grains
Examples of high fiber snacks include:
• 1 cup raspberries: ~8g fiber
• 1 apple with 1 tablespoon almond butter: ~6-7g fiber
• Greek yogurt with 1 tablespoon chia seed and berries: ~7-9g fiber
• ½ cup roasted chickpeas: ~6g fiber
• Carrots, celery and/or bell pepper with hummus: ~5-7g fiber
• Avocado on whole-grain and/or sprouted bread: ~6-8g fiber
Looking for something more substantial? Here are a few recipes to get you started on your fiber-fueling journey.
Crispy Roasted Chickpeas
1 15-ounce can chickpeas, drained and rinsed
1-2 tablespoons avocado oil or olive oil
Smoked paprika, to taste
Garlic powder, to taste
Cumin, to taste
Chili powder, to taste
Everything but the bagel seasoning, to taste
Cinnamon and a touch of maple syrup (optional, for the sweet version)
1. Preheat oven to 400 degrees.
2. Dry chickpeas well with a towel (key for crispiness).
3. Toss the chickpeas with oil.
4. Spread over a single layer on a baking sheet.
5. Roast 25-30 minutes, shaking the pan every 10 minutes until golden and crispy.
6. Toss with seasonings after roasting.
7. Cool for 5-10 minutes. They will crisp more as they cool!
Nutrition facts
[Serving size: ½ cup serving; Calories: 150; Fiber: 6g; Protein: 7g; Fat: ~5-6g fat (varies depending on how much oil is used)]
Chia Pudding
2 tablespoons chia seeds
½ cup skim milk
½ teaspoon vanilla extract
1-2 teaspoons pure maple syrup, honey or stevia (optional, to sweeten)
1. Whisk everything together in a jar or bowl.
2. Let sit 5 minutes, then stir again to prevent clumps.
3. Cover and refrigerate at least 2 hours (or overnight).
4. Stir before eating. Add toppings, such as berries, nuts, cinnamon, peanut butter, etc., as desired.
Nutrition facts
[Calories: 1600 calories; Fiber: 10g; Protein: 8g; Unsaturated fat: 8g]
