This weekend while noshing on a sesame seed bagel, I mentioned to my friend that I had recently learned that sesame seeds are an excellent source of calcium and iron. I grew up thinking they were nothing but garnish on the top of a bun.
My friend, a nurse, cautioned me that sesame seeds are "the number one food to become lodged in the sacs of the colon." Suddenly I wondered if I should finish my bagel. But then I remembered that a healthy colon does not have sacs that trap food. Such sacs are a result of diverticulosis, which occurs when tiny sacs or pockets form in the colon. It is a lifestyle disease caused by too many refined foods and lack of fiber in the diet. Diverticulosis used to be rare; even today, it's almost nonexistent in certain parts of the world. But in the United States over half of the people over 60 have it.
We hear it over and over. We need to get more fiber in our diet. For most of us that is not easy. But if we focus on one choice at a time, it becomes much more manageable. And we should feel good about each good choice we make.
(Remember, some medical conditions do not benefit from a high-fiber diet. If you are being treated for a health disorder, check with your doctor before adding fiber to your diet.)
If you are healthy and want to begin reaping the benefits of a diet that is rich in fiber, it is good to start with a measurable benchmark. The experts tell us that a good diet contains 25-30 grams of fiber per day. Reading labels and fiber charts can help you gauge how much fiber you are getting. Eventually, you will not need numbers to guide you.
Once you know your goal, then start replacing fiber-depleted foods with fiber-rich foods.
Right now local apples are abundant and fresh! Take advantage of the high nutrient content and fiber in freshly-picked apples by making it a goal to eat them every day or several times a week. Apples contain both insoluble and soluble fiber. One medium (5 ounces) unpeeled apple provides over 3 grams of fiber, more than 10% of the daily fiber intake recommended by experts.
Apple slices dipped in nut butter make a great breakfast or snack! I love extra-crunchy organic peanut butter, but once in a while I like to change it up and use almond or cashew butter. Sunflower butter is a good alternative for the nut-sensitive. Apples paired with cheese are a European favorite; and a perfect snack for midday.
Sauté apple slices and use them on top of pancakes, French toast, granola, oatmeal, or yogurt. Make apple crisp! Use more apples and less crisp and eat it for breakfast with a dollop of yogurt!
Small children and those with braces sometimes have trouble biting into a whole apple. An apple corer/slicer really is a great tool to have on hand. Consume the fiber-rich skin whenever possible. You can grate or dice apples too, and put them on salads or make a slaw.
On a final note, apples are on the "dirty dozen" list of which pesticide residues have been most frequently found. Therefore, individuals wanting to avoid pesticide-associated health risks may want to avoid consumption of apples unless they are grown organically.
What is your favorite way to enjoy fiber-friendly apples?