Can you believe it is already August? Why does summer always fly by so quickly?! Well it’s not over yet, and I hope you all enjoy every minute of it. As we move into August, I am going to share some health tidbits with you about fiber and I’ll be sure to leave you with a delicious fiber-rich summer salad recipe!
In the winter months, it’s normal to crave warming foods, like soups, stews, and oatmeal. In the summer, our bodies are often telling us to choose cooling foods like smoothies, salads, and berries. This is an Ayurvedic concept, and if you want to learn more about this, check out this link!
Luckily, in the summer, fresh veggies and fruits are abundantly growing! Plus, when we add in all of these delicious veggies and fruits in our diets, we are getting an extra boost of fiber.
What is fiber?
Fiber is the parts of plants that our bodies can’t digest or absorb. It passes through our digestive system (relatively intact) and takes with it toxins, waste, fat, and cholesterol particles. This process is incredibly important in keeping our digestion and detoxification systems working properly. There are two types of fiber: soluble and insoluble.
Soluble fiber - This type of fiber dissolves in water to form a gel-like material. It slows down digestion and increases nutrient absorption. It can help lower cholesterol and glucose levels.
Insoluble fiber - This type of fiber absorbs water, which adds bulk to our stools and keeps things regular with bowel movements.
Did you know that most Americans are only getting 10-15 grams of fiber a day eating a standard American diet? That’s about half of what is recommended for optimal health!
What are other benefits of including fiber-rich foods in our diet?
Having optimal amounts of fiber in our diets can prevent colon cancer (by keeping our colons clean), reduce our chances of developing heart disease, lower cholesterol, reduce blood pressure and glucose levels, keep inflammation at bay, and even help with weight loss (by creating a feeling of fullness).
What are some fiber rich foods?
Most fiber-rich foods contain both soluble and insoluble fiber. Here are some of the best foods to eat if you’re trying to increase the amount of fiber in your diet:
Whole-grains (brown rice, oats, buckwheat, farro, quinoa)
Fruits (especially pears, apples, figs, and berries)
Vegetables (especially avocados, carrots, avocado, and squash)
Beans and other legumes (especially peas, black beans, and lentils)
Nuts and seeds (especially flax seeds, chia seeds, pumpkin seeds, and almonds)
How can I increase my fiber intake?
Start your day with a smoothie (rather than a juice) with fiber-rich fruits and veggies, like this one or this one.
Enjoy a large salad loaded with high fiber foods (like the recipe below)
For snacks, enjoy hummus with raw veggie sticks
When cooking with grains, opt for whole grains rather than processed ones
Rainbow Salad (serves 4)
Ingredients
2 chicken breasts, roasted and sliced
1 summer squash, diced and roasted
1 cucumber, chopped
1 cup cherry tomatoes, sliced in half
2 carrots, chopped
½ head of purple cabbage, chopped
1 avocado, diced
¼ cup of olive oil
Juice from 1 lemon
2 tbsp apple cider vinegar
Salt and pepper
Directions
Whisk olive oil, lemon juice, apple cider vinegar, and salt/pepper together in a small bowl. Option: add a dash of honey to mellow out the acidity.
Assemble all salad ingredients in a large bowl. Toss with dressing. Serve.
For added fiber and crunch, top with toasted almonds or a nut of your choice.
For more summer salad inspiration, check out this link here!
