We know fiber helps us feel fuller longer (and zip up our jeans!). But we didn't know it could help us live a longer life.
In a study released Monday by the National Institutes of Health, researchers found that people who ate more fiber (particularly from grains) over a nine-year period had a lower risk of dying compared to those who consumed less. Previous studies have indicated that fiber may lower the risk of diabetes, heart disease and some cancers.
So how much do you need? According to the report, the average woman between the ages of 19 and 50 should get about 25 grams of fiber each day (about 14 grams per 1,000 calories consumed).
"Grains are great health-wise because they taste fabulous, introduce hearty and satisfying textures, are extremely versatile (can be made into sweet or savory dishes) and deliver filling fiber," say Willow Jarosh and Stephanie Clarke, contributing editors at SELF and co-founders of C&J Nutrition.
"So, not only are they inherently healthful via their fiber and B vitamins, but they also make healthful meals and snacks tastier and easier."
Lentils, dried beans, legumes like peanuts and soy beans as well as fresh vegetables, fruits and dried fruits are all great sources of fiber. Looking for new ways to get a little extra? Here are three super-grains that will help you meet the mark:
Great grain: Quinoa
Health benefits: This South American grain has 5 grams of fiber per serving and is also a great source of the minerals magnesium, phosphorous and especially manganese. As a bonus, the potassium in quinoa has been shown to beat bloat (your jeans will thank you).
Whip this up: Quinoa Pilaf With Pine Nuts. The perfect side dish to lean protein, such as grilled chicken.
Great grain: Teff (the world’s smallest grain)
Health benefits: According to Mary Hartley, director of nutrition for Calorie Count, this ancient Ethiopian grain has a sweet, malt-like flavor that’s absolutely delicious. Just one serving provides 15 grams (that’s 62 percent) of your daily recommended value. It’s also a good source of iron (twice as much as wheat and barley!) and magnesium.
Whip it up: Add 1/2 cup of teff grains, 2 cups of water and 1/4 teaspoon of salt to a saucepan. Bring to a boil, then reduce heat to simmer and let sit, covered, for 15 to 20 minutes or until water is absorbed. Remove from heat and let sit for another 5 minutes. Season with herbs, add sauteed veggies of your choice and if you need a hint of sweet, drizzle with maple syrup.
Great grain: Bulgur (cracked wheat)
Health benefits: Another ancient grain (this one from the Middle East), bulgur has 8 grams (33 percent) of your daily recommended fiber in a single serving, is a great source of manganese and can help keep blood sugar levels stable (so you feel fuller and more satisfied for a longer period of time).
Whip this up: Bulgur Risotto With Corn and Shrimp. Or, you can use it as the base for a super-charged breakfast. Jarosh and Clarke suggest pouring two parts boiling water over 1 part bulgur and letting it sit, covered, for about 12 minutes (or until soft). Drain excess liquid and use it like a hot cereal with nuts, dried fruit and milk. Or, alternatively, turn it into a delicious side dish by adding chick peas, red pepper, feta and vinaigrette.
Have you tried these fiber-rich grains?
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