Good Foods for Irritable Bowel Syndrome (IBS) With Constipation
The 5 Quickest Ways to 25 Grams of Fiber: continued...
No. 4 -- Enjoy a Few Fruits Each Day
Fruits are great choices because they include both fiber and extra water. Here are a few examples:
- 1 apple = 3.7 grams of fiber
- 1 banana = 2.8 grams
- 1 pear = 4 grams
- 1 cup of strawberries = 3.8 grams
No. 5 -- Work a Few Veggies Into Your Day
Vegetables offer loads of fiber plus antioxidants that can help fight heart disease and some types of cancer. Here are a few examples:
- 1 cup carrot slices, cooked = 5 grams of fiber
- 1 cup cooked broccoli = 4.5 grams of fiber
- 1 sweet potato = 4 grams of fiber
- 1 cup cauliflower, cooked = 3 grams of fiber
- 2 cups raw spinach leaves = 3 grams of fiber
Recipes to Motivate You
Having trouble getting started? Try these three recipes for flavorful fiber.
Easy 7-Layer Bean Dip
Makes six big snack servings
16-ounce. can fat-free refried beans
teaspoon chili powder
1/8 teaspoon black pepper
cup fat-free sour cream
1 cup reduced-fat sharp cheddar cheese, shredded
1 cup tomatoes, finely chopped
5 green onions, chopped
2 ounces chopped black olives (optional)
Suggested dippers: low-fat or reduced-fat tortilla chips, soft flour tortillas, pita bread cut into triangles, or vegetables such as celery, carrot, or jicama slices.
- Add beans to small microwave-safe bowl and heat on HIGH for two minutes to warm and soften. Stir in chili powder, black pepper, and pepper sauce to taste. Spread into an 8 x 8-inch baking dish and let cool.
- Spread sour cream over the beans. Top beans with shredded cheese then sprinkle chopped tomatoes evenly over the top. Top with green onions and olives if desired. Refrigerate until needed.
- Serve with any of the suggested dippers.
Nutritional Information Per Serving (not including dippers):
145 calories, 10 grams protein, 18.5 grams carbohydrate, 3 grams fat (2 grams saturated fat), 10 milligrams cholesterol, 4 grams fiber, 400 milligrams sodium. Calories from fat: 21%.
Cruciferous Au Gratin
Makes six side servings
4 cups cauliflower florets
(Reserve about 2 cups of the coarsely chopped cauliflower stems)
4 cups broccoli florets
2 tablespoons chopped shallots
1 tablespoon minced garlic
1 cup golden mushroom canned soup (vegetable or chicken broth can be substituted)
1 cup fat-free half and half (low-fat or whole milk can be substituted)
1 to 1 1/2 teaspoons horseradish (to taste)
Salt and freshly ground pepper to taste
cup grated Gruyere cheese (reduced-fat Swiss or Jarlsberg Lite can be substituted)
- Add cauliflower and broccoli florets to large microwave-safe dish with 1/4 cup of water. Cover dish and microwave on HIGH until just tender (about four-six minutes).
- Meanwhile, start heating a medium-sized nonstick frying pan over medium heat. Coat the pan with canola cooking spray. Add the coarsely chopped cauliflower stems, shallots, and garlic, and gently saute until soft (do not brown). Add the golden mushroom soup or vegetable or chicken broth and cook until the stock is almost evaporated. Transfer the mixture to a food processor or blender along with the fat-free half-and-half and pulse until fairly smooth. Add the horseradish and season with salt and pepper to taste.
- Coat a 9-inch pie plate with canola cooking spray. Add the cauliflower and broccoli florets to the dish and pour the half-and-half mixture over the top. Gently toss to blend. Sprinkle the cheese over the top. Bake at 350 degrees for about 15 minutes until golden brown.