Cooking Tips + Kitchen Tips black bean burgers

Published on August 12th, 2010 | by Becky Striepe

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Another Benefit to High Fiber Diets and How to Fit More Fiber into Your Day

A scientist at the University of Florence found that folks with high fiber diets had more good bacteria in their digestive tracts.

Dr. Paolo Lionetti compared stool samples from children who ate a diet high in vegetables and cereals with those who ate a more standard, Western diet and found that the high fiber diet correlated with more short-chain fatty acids (SCFA). These SCFA help fight harmful bacteria in the body like salmonella and may even protect us from problems associated with inflammation like allergies!

Get More Fiber into Your Diet

The Standard American Diet (SAD) is woefully low in fiber. It focuses on animal proteins, processed grains, fats, and sugars. The good news is that it’s easy to fit more fiber into your diet!

  • At breakfast, try whole grain hot or cold cereals. If you’re rushed in the morning, you might consider whipping up a batch of these whole grain ginger quinoa muffins for something fiber rich that you can grab on the go.
  • There are lots of quick lunches that are higher in fiber. Instead of a burger or slice of pizza, try a roasted vegetable sandwich on whole grain bread. Vegan sushi is a great way to get more raw veggies at lunch time. You can sub brown rice for white to add even more fiber to your meal!
  • Rather than a typical meat and potatoes dinner, try whipping up some tasty black bean burgers on a whole grain bun. Add a side salad, and you’ve got a nutritious, fiber rich dinner in no time flat!
  • Even dessert can include a bit of fiber. Try using half white and half whole wheat flour next time you’re making your favorite cookies or give white whole wheat flour a whirl. Fresh fruit is another way to satisfy your sweet tooth and get some fiber at the same time.

Not only are these meals healthier for your body, they’re better for the planet! Meat and dairy products have a much larger environmental impact than most plant-based foods. The exception to the rule is highly processed meat substitutes – those can have as much of an impact as their meaty counterparts.

What are some tasty ways that you guys work additional fiber into your diet?

Source: New Scientist






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About the Author

My name is Becky Striepe (rhymes with “sleepy”), and I am a crafts and food writer from Atlanta, Georgia with a passion for making our planet a healthier, happier, and more compassionate place to live. My mission is to make vegan food and crafts accessible to everyone!. If you like my work, you can also find me on Twitter, Facebook, and .



4 Responses to Another Benefit to High Fiber Diets and How to Fit More Fiber into Your Day

  1. sustainablogger says:

    I've lost 10 pounds just by increasing my fiber intake… now incorporating into a "vegan before dinner" eating plan (didn't want to use "diet")…

    • eatdrinkbetter says:

      Oh nice! I like the "vegan before dinner" idea. A little less hard core, for folks that don't want to make the leap!

  2. Pingback: Let’s do Lunch by Roger Troy Wilson « Kimmiller1976's Blog

  3. Pingback: Low Fat Diets and Digestion – Eat Drink Better

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