I started hearing about Community-Supported Agriculture (CSA) many years ago, and knew I had to get onboard. I signed up with great anticipation, and my weekly deliveries did not disappoint. Whether you have thought about CSAs or find it a new concept, consider the benefits to making this your year to become a CSA member.

Community-Supported Agriculture is the practice of helping farmers sell directly to consumers. Consumers pay a membership fee, or investment, at the beginning of the season; this provides capital for the farmer’s seasonal startup costs. In return, the consumer receives farm-raised goods later, usually on a weekly or monthly schedule. CSA programs are sometimes called farm shares, since consumers are buying a share of the farm’s production as well as a share of the risk.

CSAs products range from vegetables, herbs and fruit to meat, poultry, eggs, flowers, honey, coffee and bread. The variety and amount of food depend on location and season. An example of a small weekly vegetable share might include a half pound each of kale and lettuce, one bunch carrots, a pound of tomatoes, and a cucumber while a large share may contain those vegetables as well as one bunch swiss chard, herbs, and a pound of summer squash. At another farm, a spring box may include lettuce, radishes, cauliflower, spinach, golden beets, kale, bok choy and leeks. Some farms pack your weekly box while others let you pick what you take home each week.

Annual CSA membership or farm share fees vary, with a typical small share costing $300, a medium share costing $500, and a large share costing $700. A small share is recommended for a single person, a medium for two to three people, and a large for a family or even couples who eat a largely plant-based diet and want to store/preserve a portion of the produce. Some farms also let you choose a share in which you get a box every two weeks.

At $12-22 per week average cost, a CSA membership may be less or more than you usually spend on produce. You receive 4-20 pounds and 5-8 varieties of produce each week, depending on your share size and time of the season. Even if this is more than you usually spend, one benefit of a CSA is its tendency to encourage an increased intake in vegetables.

There are numerous additional benefits of a CSA. Many farms provide newsletters and recipes, and most are willing to answer questions about their practices. Your bounty will typically be fresher, tastier, and more varied than produce in a store, and you will be more connected to the earth as you receive foods in season. Most CSAs are organic, and some let you work the land if you are interested. Best of all, you will be supporting a local farmer, keeping land from development, and helping the local economy.

To find a program that fits your needs, explore http://www.localharvest.org/fort-collins- co/csa and start enjoying fresh picked, local produce!

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As published in the Fort Collins Coloradoan
www.coloradoan.com/story/life/2017/04/04/spring-great-time-join-csa/100022530/
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Dementia runs in my family, and many of us have seen dementia effect both friends and celebrities. According to the National Institutes of Health, dementia describes a collection of symptoms that can be caused by various disorders affecting the brain. Symptoms may include impairment of memory, language, thinking, judgment and behavior. Alzheimer’s disease, stroke, and metabolic disorders are among several types of diseases that cause dementia. I don’t know about you, but I don’t just want a long life, I want a high quality long life, so I am always watchful for research on nutrition to keep my brain healthy and alert. Fortunately, scientists have uncovered dietary patterns that are associated with lowered risk of age-related dementia. Add these brain-healthy food groups if they are not already a part of your regular diet.

Green leafy vegetables include spinach, kale, collards, lettuce and other greens such as beet tops. Aim for a serving almost every day - not that difficult if you make a simple salad or green smoothie daily.

Other vegetables, such as peppers, squash, carrots, tomatoes, beets, and broccoli, just to name a few, are high in antioxidants that protect against deterioration and damage to cells. It is very likely that the combination of antioxidants and other factors found in the vegetables contribute to their health benefits, so opt for the real food rather than a supplement.

Nuts offer protein and fiber to stabilize blood sugar, important for avoiding the cognitive decline found in people with impaired glucose tolerance. Other beneficial nutrients include the selenium in Brazil nuts, the alpha linolenic acid and polyphenols in walnuts, and antioxidants in almonds. Snack on a different kind every day and you will increase your odds of getting the brain boost you need.

Berries are the fruit of choice for brain health. Healthy adults have shown improved scores on word recognition, spatial memory and accuracy with blueberries and strawberries. Enjoy daily, and for the most benefit, mix it up with blackberries, raspberries and cranberries.

Legumes are high in both protein and fiber, but it is likely their phytochemicals and B vitamins that enhance your brain power, making them an all-around wonder food. Choose red, kidney, pinto, black, and garbanzo beans along with lentils, and peas; eat one serving three times a week.

Fish are a rich source of omega 3 fatty acids, and eating just one serving per week has been found to significantly lower one’s risk of dementia. Enjoy fatty fish like wild Alaskan salmon, arctic char, Atlantic mackerel, sardines, black cod, and anchovies.

Poultry, including turkey, chicken and eggs, are high in choline, a neurotransmitter important for brain communication.

Olive oil, especially extra virgin, is high in monounsaturated fat and antioxidants, both protective of the brain. In a classic study of adults in Spain, those who ate olive oil daily had less cognitive impairment (and even some improvement) compared to those on a low fat diet.

While important, diet is not the only influence on the brain. Having a greater purpose in life, maintaining a social network, and being physically active are all critical components of a healthy lifestyle that means better quality, not just quantity, of the years ahead.

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As published in the Fort Collins Coloradoan
www.coloradoan.com/story/news/2017/03/04/column-protect-brain-foods/98703104/
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​If you are determined to make healthy lifestyle changes and need a little structure and guidance, look no further than DASH! DASH, which stands for Dietary Approaches to Stop Hypertension, is much more than just a diet, and has benefits beyond stopping high blood pressure. U.S. News and World Report has ranked the DASH Diet the #1 choice in four categories of Best Diets for 2017: Best Overall Dier, Best Diet for Healthy Eating, Best Diabetes Diet, and Best Healthy Heart Diet. These honors are well deserved, as the eating and activity recommendations are top notch and easy to follow.

The original DASH study was conducted in the 1990s with extensive publications since then in peer-reviewed journals testifying to its success in reducing blood pressure, bad cholesterol, triglycerides, blood sugar and weight. It is highly recommended by nutrition and health experts around the world because it includes whole foods that provide vitamins, minerals, antioxidants, and fiber, not to mention color and variety.

What to include in the DASH lifestyle:

• Physical activity: Daily exercise is recommended, even if you just start with 15 minutes at a time. Studies show the DASH diet alone does not improve heart health, blood glucose, or weight – but it does when combined with exercise.
• Fruits and vegetables: 9 servings per day. Yes, that’s a lot of produce, but a serving is only about ½ cup so by eating a fruit and/or vegetable with every meal and snack, you will be on your way.
• Lowfat or fat free dairy: 2-3 servings per day. The calcium and potassium are significant reasons for the health benefits; when substituting a nondairy choice such as soy or almond milk, be sure it has similar nutritional content to milk.
• Lean meats, skinless poultry, and fish: 2 servings per day. Ideally, these should replace red meat and processed meats (such as sausage and hot dogs) most days.
• Nuts, beans and other legumes: 4-5 servings per week.
• Fats and oils: 2-3 servings per day.
• Whole grains: 4-8 servings per day depending on your calorie needs.

What to minimize in the DASH lifestyle:

• Sodium: 2,400 milligrams, or 1 teaspoon, per day. Use onions, garlic, herbs and spices to flavor foods instead of salt, and really limit boxed or canned foods with added sodium.
• Alcohol. Limit high calorie alcoholic beverages to 1/day for women and 2/day for men.
• Simple sugars. These are those hidden additives in soda, coffee and energy drinks, yogurts, cereals, and desserts as well as the more obvious table sugar and candy. Limit to a few times per week.
• Fried Foods. While you do not have to eliminate your favorite French fries, chips, or doughnuts, more than one fried food per week will greatly undermine your attempt to improve your health and weight.

For additional information, eating plans, recipes, serving sizes, and great tips, visit www.nhlbi.nih.gov and type DASH in the search box. I hope you will use some of these recommendations!

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As published in the Fort Collins Coloradoan
http://www.coloradoan.com/story/news/2017/02/04/wdowik-follow-dash-lifestyle-optimal-health/97493260/
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Based on statistics and testimonials, half of you will make a New Year’s resolution. Half of those resolutions will not be maintained, though, either because they are too broad or too difficult. But don’t quit before you start! Here is a timely top-10 list of recommendations that are specific and easy enough to lead to success, especially if you start with just one.

10. Get more sleep. Thanks to a powerful combination of hormones and brain activity, sleep deprivation leads not just to fatigue but weight gain and related disorders. People who sleep less than seven hours are more likely to make poor food choices, search for a high-calorie pick-me-up, and snack late at night.

9. Be less inactive. While many resolutions are to join a gym or exercise more, research shows it is just as important to stop being sedentary! Every half hour, get up and walk around the room, the building, or even in place. Add other bits of movement throughout the day while working on a computer, talking on the phone, or brushing your teeth. Take the stairs. Add a walking meeting. Do jumping jacks during commercials. Anything other than sitting all day.

8. Eat less sugar. Simple sugars are everywhere - table sugar, processed foods and sweet drinks, just to name a few. These sugars can contribute to tooth decay, mood swings and fatigue. Consuming less sugar will reduce your risk of cancer, diabetes and liver damage.
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7. Allow treats. Deprivation often causes dieters to give up and overeat what they were trying to avoid. Instead of cutting out what you crave, eliminate the word “diet” and allow yourself occasional treats – a small serving daily if you are healthy and weekly if you are trying to manage your weight or a chronic disease.

6. Drink more water. Water is a healthful alternative to sweetened beverages, less expensive than coffee drinks, and a good filler when you are tempted to snack mindlessly. Aim to drink 1-2 cups by lunch and 1-2 cups by dinner, and you are on your way.

5. Make fermented foods part of your eating plan. From yogurt to sauerkraut, fermented foods improve your digestion, immune system and inflammation levels.

4. Consume more functional foods. These are foods that have a health benefit beyond just basic nutrients, such as oatmeal helping to lower cholesterol and salmon improving brain function. Health claims are not regulated so this is not a recommendation to buy fortified empty calories (cookies with added fiber are not the ideal). Instead, some top choices in addition to oatmeal and salmon include beans, nuts and berries.

3. Eat more fiber. Dietary fiber helps regulate blood sugar and weight while reducing your risk of heart disease and diverticulosis. Great sources are raw fruits and vegetables, legumes and whole grains.

2. Eat out less. If you are like many Americans, you spend more money on restaurant food than groceries. That means hidden salt, sugar, fat, calories and food additives, even when you try to make good choices. Avoid these unknowns by spending more time in your own kitchen.

1. Make your portions smaller. If you make no other changes to your eating habits, eating less will benefit your weight, your waist, and your wallet. Most portions served at home and in restaurants are 50 percent to 100 percent larger than you need. No eating from the bag or munching standing up. Use a plate, serve yourself smaller amounts, then leave some on the plate. Your body will soon adapt to feeling content with less, and you will hopefully start to appreciate your food more.

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As published in the Fort Collins Coloradoan
www.coloradoan.com/story/life/2017/01/09/wdowik-top-nutrition-resolutions/96347904/
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Between Thanksgiving and New Year’s Eve, I often hear negative refrains related to nutrition and lifestyle: We are too busy to exercise, too stressed to take care of ourselves, too preoccupied to eat right, and too likely to gain weight. You are often resigned to waiting until Jan. 1 to get back on track. Instead, enjoy every day of this month, maintain your weight and enjoy the holiday season more by being mindful.

The practice of mindfulness, which has been around for thousands of years, continues to grow in popularity thanks to its merits: improved emotional state, lower anxiety, better immunity and healthier response to stress. Mindful eating is a component of mindful practice that can improve your diet, your weight, your health and your enjoyment of the holidays.

Mindful eating is defined by The Center for Mindful Eating as “allowing yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation by respecting your own inner wisdom.” The Center for Mindfulness describes mindful eating as an integration of mindful practices with an understanding of habits, cravings and stress eating. At the Kendall Reagan Nutrition Center, we see mindful eating as eating with intention and attention, allowing yourself to enjoy your favorite food and drinks without guilt or shame. The key is to not overdo it. Try these tips to practice mindful holiday eating.

• Be in the moment. Instead of multitasking, pay attention to the experience at hand — the foods, drinks and atmosphere.
• Savor each bite and sip. Take the time to notice the appearance, smell, taste and texture.
• Slow down. To break the habit of eating quickly, eat with your nondominant hand, and between bites, put down utensils, dab your mouth with your napkin and take a small sip of water.
• Decide what is special. If chips and dip are available year-round, consider skipping those and choosing seasonal foods that you only see during the holidays.
• Acknowledge your cravings. If you want a food, have a small portion. Ignoring the craving can make it worse and trigger you to finally give in and overeat that food.
• Respect your body. Once you have acknowledged your craving and decided not to deprive yourself, decide not to overindulge as well. Enjoy a small amount that makes you feel good, not sick.
• Limit quantity, not quality. Select the most flavorful foods and drinks you can. Since you are having less, make it worth it.
• Be aware of environmental cues. Large plates, unlimited options and standing next to the buffet will likely prompt you to eat mindlessly. Use smaller plates to create a sense of abundance and socialize away from the food.
• Create a pleasant environment. Set the table and sit down to eat. Even when eating alone, the setting can add to your satisfaction and enjoyment so you don’t rush through your meal or gulp down your snack.
• Be aware of social cues. When others are indulging, offering you food, or connecting fun to food, you are more likely to eat and drink. If you do not really want to partake, be sure to communicate or use a creative diversion.
• Be thankful and enjoy the holidays! Taking a minute to appreciate the time and effort that went into the food and drink can help you slow down and be fully present.

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For more tips, visit www.nutritioncenter.colostate.edu and www.liveeatplay.colorado.edu.

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As published in the Fort Collins Coloradoan
www.coloradoan.com/story/life/2016/11/28/wdowik-eat-mindfully-through-holidays/94550556/
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What if you could reduce your carbon footprint without trading in your beloved sports utility vehicle? Methane emission has been on a lot of minds lately, and a recent local article on bovine burps called to mind an opinion piece I read on CNN.com: Why beef is the new SUV. Don’t stop reading — I have good news about having your beef and eating it, too!

Studies show beef has a large negative impact on the environment, not just in producing methane but also in using more land and water than other animal and plant crops. But ranchers are not to blame; they are meeting the demands of a meat-hungry world. You do not have to read medical journals to know meat promotion has gotten a little out of hand: specialty menu items are pushed at consumers, who have access to stores and drive-through windows at all hours. For example, the typical intake of an unnamed client includes breakfast of a shredded beef breakfast burrito, lunch of two barbecue burgers, a snack of super nachos with seasoned beef, and dinner of easy cheesy beef casserole. Don’t be surprised; beef consumption in the U.S. remains high despite nutrition experts’ advice.

Nutrition guidelines recommend limiting beef consumption to three times per week, with each serving consisting of three to four ounces. An easy way to picture a serving of beef is to compare it to the size and thickness of the palm of your hand. Research shows cutting down meat consumption to within recommended guidelines could cut global food-related emissions by one-third in just 30 years. From a health perspective, reducing meat intake to three times per week reduces one’s risk of heart disease and cancer, as well as weight if the meat choices tend to be high in fat.
There are several ways to eat less beef but still satisfy your cravings.

· Get the best cuts of beef with the best taste. If you are going to eat a smaller portion, at least enjoy it more.

· Fill your plate so it does not feel empty. Where there used to be a larger piece of meat, opt for a variety of colorful vegetables.

· Substitute other protein sources for some of the beef, so that you still get the taste, but small portions. This works for chili, soups and stews, when you cook small pieces of meat with extra beans and vegetables.

· Enjoy eggs, chicken, turkey, hens and other poultry in place of beef a few nights a week.

· Try fish more often; fish oils are heart-healthy and you can choose sustainable seafood.

· Consider plant-based proteins one meal per day. There are many options, such as lentils, beans, peas, nuts, seeds, soy (tofu, tempeh and edamame) and quinoa.

Sure, there are other ways to reduce methane beyond reducing beef intake, but readers know I’m not an all-or-nothing type person; we can take an assortment of small steps to attack one large problem. Enjoy your meat with a generous side of compromise.


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As published in the Fort Collins Coloradoan
www.coloradoan.com/story/news/2016/11/05/wdowik-beef-eat/93289370/
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Fall always makes me think of apples … crunchy raw apples, baked apple crisp, caramel apples and apple cider vinegar. Wait, vinegar? Apple cider vinegar has long been associated with a variety of health claims, and has been getting a lot of new press lately, but which claims are actually true?

Apple cider vinegar may help with diabetes and blood sugar control. Researchers have found that individuals with insulin resistance had a slower increase in blood sugar after eating starchy carbohydrates when they drank diluted cider vinegar before eating. Their vinegar was about 11/2 tablespoons in 1/4 cup water. It appears the effect is due to decreased absorption of the carbohydrate into the blood or a slowed breakdown of the carbohydrate into sugars. Just be careful; some patients with diabetes have slow stomach emptying, and vinegar appears to make it worse.

There is also some evidence that apple cider vinegar may improve blood fats, including cholesterol and triglycerides. While studies have been mostly done in animals, watch for continued evidence in this area and continue to follow nutrition and exercise recommendations.

Another top reason for apple cider vinegar’s renewed popularity is the claim that it promotes weight loss. It is an ingredient in many cleansing drinks, and advocates claim that drinking a small amount of apple cider vinegar before meals helps curb appetite and burn fat. While it does not burn fat, its effect on appetite may have some merit; individuals have reported a decrease in appetite after drinking 2 tablespoons, but mostly due to a queasy feeling and upset stomach. Vinegar may also aid in weight loss when it replaces higher calorie foods. For example, using apple cider vinegar as a substitute for other condiments can reduce calorie intake significantly; try replacing or mixing commercial salad dressings with vinegar, using vinegar to marinate meat or seafood, and sautéing vegetables with a splash of vinegar and oil. As always, weight management is best attained with portion control and physical activity.

No discussion of vinegar is complete without precautions. Apple cider vinegar is a highly acidic fermented byproduct of apples. Some experts are concerned that drinking vinegar increases the acidity of your body, putting a strain on your kidneys and bones. Furthermore, it can decrease potassium levels in your body and may interact with supplements or medications, including diuretics and insulin. Avoid drinking it plain as it has been shown to cause damage to tooth enamel, irritate the throat and increase stomach acidity.

As tempting as it might be to bypass these risks by taking apple cider vinegar pills, there is no research to support their value. These supplements are not regulated so you cannot know what or how much you are getting, and there is evidence that some do not even contain vinegar. In short, save your money.

As for other health claims, there have been no scientific studies in humans that substantiate apple cider vinegar’s ability to reduce inflammation and symptoms of arthritis or its effects on eczema, leg cramps, sinus problems, split ends or aging. If you believe it makes you healthier, just remember its side effects and proceed with caution; dilute with water and drink with or after meals.

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As published in the Fort Collins Coloradoan
www.coloradoan.com/story/news/2016/10/17/wdowik-beware-apple-cider-vinegar-claims/92308898/
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September is Better Breakfast Month, so now is a great time to give some thought to the first meal of the day. Whether you and your loved ones are starting a new school year or continuing with a busy work schedule, you can benefit each day from breaking your long overnight fast.

The benefits of breakfast are numerous:

- Improved blood sugar regulation. In several studies, breakfast-eaters were more likely than breakfast-skippers to have stable blood sugar levels after other meals that followed. Eating within two hours of waking up seems to improve insulin sensitivity for the rest of the day. Insulin is the hormone your body produces to move blood sugar (glucose) into your cells; if the glucose stays in your bloodstream, you are at increased risk for type 2 diabetes.

- Protection against heart disease. Research shows that those who do not eat breakfast are more likely to gain weight and have high blood pressure and cholesterol. The reason may be partly due to overeating later, which leads to the next benefit of breakfast.

- Less overeating. People who eat breakfast are more likely to feel satisfied and less likely to overeat in the late morning or at lunchtime. Those who skip breakfast are likely to experience a larger increase in ghrelin, a hunger hormone that promotes overeating.

- Better nutrition. Surveys show that breakfast-eaters take in more fruits, vegetables, dairy and whole grains, not just in the morning but throughout the day.

- Enhanced brain power. In both children and adults, eating breakfast enhances attention, memory and creativity while boosting reasoning, learning and verbal skills. It also improves grades and attendance for students, as well as decreasing behavior issues.

With all these benefits, it is important to tackle the reality of fitting it in. The most common reason for skipping breakfast is time. Planning ahead and a little environmental control can solve this issue. First, prepare the night before by arranging the table, setting out whatever food is not perishable and getting to bed earlier to make waking up a little easier. In the morning, keep televisions and computers turned off to avoid distractions and encourage everyone to get showered and dressed before eating; this will give your bodies a chance to wake up and be ready to eat, especially if this is a new habit. It is also important to have food on hand that can be eaten on the go as well as sitting down.

What to eat for breakfast? If you or your family do not usually eat breakfast, start small. A bowl of yogurt with fruit, or peanut butter on whole wheat toast, may be just enough. Then keep it simple. Eggs, pancakes and breakfast burritos are nice options if you have time, but if not, you can either make these the night before or choose easier options.

A good rule of thumb is to include two or more food groups, and make one of them high in protein, such as nuts, meat, beans, eggs, cheese, cottage cheese, yogurt or milk. Pair one of these with a fruit, vegetable or whole grain. Skip the donuts, sugary drinks and sweet cereal bars. While they may be easy to grab, their quick energy jolt will soon lead to a crash, counteracting the benefits of eating breakfast in the first place.

There is a lot of truth to the saying “breakfast is the most important meal of the day.” Push away the excuses and pull yourself up to a new healthy habit.

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As published in the Fort Collins Coloradoan
www.coloradoan.com/story/news/2016/09/03/wdowik-break-fast-breakfast/89850518/
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What food is a good source of fiber, provides both an edible top and root, is low in calories, and high in antioxidants, vitamins and minerals? If you guessed beets, you aced the “functional food of the month” quiz.

A functional food is one that provides health benefits beyond basic nutrition and helps reduce the risk of certain health conditions or diseases. Thanks to their bioactive compounds, beets meet this definition by enhancing blood flow, lowering inflammation, fighting oxidation and reducing blood pressure. The National Cancer Institute defines bioactive compounds as plant-based substances that promote good health, particularly by preventing cancer, heart disease and other disorders. The bioactive compounds in beets include nitrates, polyphenols and carotenoids.

According to the USDA Food Composition Database, beetroots (known more commonly as beets, garden beets and table beets) also offer a rich supply of potassium, folate and manganese with a generous dose of vitamin C, iron, phosphorus, magnesium and dietary fiber. Beet greens are also nutritional hits, with large amounts of vitamins A and K.

Besides being nutritious, beets are also versatile. They can be microwaved, steamed, boiled, roasted or eaten raw. They can also be preserved by freezing, canning, pickling and drying; you will find extensive preservation information on the CSU Extension website.

I grew up knowing only boiled beets, doing whatever I could to avoid what I perceived as dirt-tasting red objects with the hairy tip. Fortunately, friends, coworkers and my favorite local restaurant have opened my eyes to delicious ways to appreciate a variety of colors and preparation methods (without the tip). Here are highlights of just a few of the many forms and benefits of beet intake!

Roasted beets are a flavorful dish, as roasting brings out their naturally sweet taste. Once cooked, enjoy with a dash of salt and pepper, slice them into salads, or toss them with tomatoes, vinegar and oil.

Pickled beets are a fermented food, making them a great source of probiotics. Probiotics support your immune system and digestion by boosting the beneficial bacteria in your gut. These are a great way to preserve your beets beyond the growing season.

Beet greens and stems provide a good substitute for other leafy greens such as spinach, kale and Swiss chard. They can be steamed, added to soups or eaten raw. My favorite way to eat them is sautéed with chopped onion and garlic.

Beet juice is being studied as a therapeutic way to lower blood pressure and even enhance athletic performance. Because juice concentrates the nutrients into a smaller volume, it is easier to consume enough to make a difference in these areas; studies have shown two cups of beet juice provide functional food benefits for blood pressure and exercise stamina.

While I am not one to typically jump on food trend bandwagons, I think this one is worth considering. Whether you enjoy the beets, greens or juice, include them on a weekly basis for general health, and more often for their functional food effects.

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As published in the Fort Collins Coloradoan
www.coloradoan.com/story/life/diet-fitness/2016/08/06/wdowik-beets-may-latest-greatest-food-trend/88283658/
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Have you given much thought to the fiber in your diet? Probably not, if you are like most Americans. While recommended intakes of dietary fiber range from 21-25 grams per day for women to 30-38 for men (depending on age), average intake in this country is about 15 grams for both genders. It may be a bigger deal than you think.

Dietary fibers are complex carbohydrates in plants that your body cannot digest or absorb. Instead, they either form a gel when mixed with water in the gut, or move quickly to the large intestine, where they speed up the elimination of waste. These characteristics have historically placed fibers into one of two groups: soluble and insoluble, respectively. However, research indicates that solubility does not tell the whole story of physiological effects; besides, plant-based foods have mixtures of soluble and insoluble fiber. I prefer to encourage intake of a variety of fiber types, with attention to fiber’s many benefits and dietary sources.

Heart health is one of the best-known benefits of fiber intake. Eating more oat products, legumes (dry beans, peas and lentils) and psyllium (often added to cereal) decreases triglycerides, total cholesterol and LDL cholesterol in the blood. An increase of just 10 grams per day appears to be beneficial; you can get this amount by adding 1/2 cup navy beans to your dinner, or 1/2 cup black beans and 1/2 cup brown rice.

Blood sugar and insulin responses are also improved after a meal containing fiber. Most beneficial are whole grains, legumes, nuts, fruit and non-starchy vegetables. A favorable intake might include oatmeal with nuts and berries for breakfast, a large colorful tossed salad for lunch and lentil tomato soup for dinner.

Digestive issues such as irritable bowel syndrome, diverticular disease and slow-moving bowels can be prevented or treated with a fiber-rich diet. The key is to increase fiber intake gradually and increase fluid intake at the same time. For example, swap a donut for a cup of psyllium-enriched breakfast cereal on days one and two, continue this and replace fast food with a whole wheat tortilla wrap on days three and four, and continue both of these while adding 1/2 cup vegetables to dinner on days five and six, adding a glass of water to each meal as well. Since the gut reacts differently in each of us, consult your doctor or dietitian for additional information.

Fermentation is a process that breaks down some fibers into beneficial end products. These fermentable fibers are called prebiotics, and contribute to the health of the gut by stimulating good bacteria to promote both digestion and immunity. Notable sources include bananas, onions, leeks, garlic, fruit, soybeans, asparagus and chicory root. Chicory is a significant source of inulin, the fiber that is artificially added to foods to increase their fiber content; examples include Fiber One 90 calorie bars and Chobani 100-calorie yogurt, each with 5 grams of fiber from chicory. But beware: This form of fiber causes gastric discomfort, bloating and gas in many people, and is a perfect example of the advantage of real food over supplementation.

Weight loss is another benefit of a high fiber diet because of its tendency to make you feel full and eat less, while also slowing digestion. Try to replace processed snacks such as chips and pretzels with fruit, seeds and nuts. At meals, incorporate vegetables, barley, and beans while cutting back on meat and white pasta.

The easiest way to increase your fiber intake is to eat more fruit, vegetables, legumes and whole grains. Aim to eat a wide variety of different types of fiber, and remember, add fiber gradually while increasing the amount of water you are drinking. The benefits are almost endless.

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As published in the Fort Collins Coloradoan
www.coloradoan.com/story/news/2016/06/04/forget-varied-benefits-fiber/85410044/
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