52 Part I: Eating Right with Every Bite
Most foods are a combination of both kinds of fiber. An apple is a great
example. The skin is a source of insoluble fiber and the inside is loaded with
soluble fiber. No wonder the old saying advises you to “eat an apple a day”
(just chew them well)!
Besides protecting against heart disease and helping bowel movements,
another benefit of fiber is that it can make you feel full longer. Foods with
fiber tend to stay in the stomach a little longer, which is why oatmeal makes
a hearty breakfast that staves off hunger for hours. Because you don’t feel
hungry as often, fiber is a great weight loss tool as well.
You may have trouble with fiber for a while after surgery, and may actually
be told to not include fiber in your diet for a while. Let your surgeon and
dietitian’s specific recommendations regarding fiber be your guide.
If you suspect you would benefit from a fiber supplement, several supplements
are available on the market. Some are flavorless and can be mixed into a food
or beverage. Others may be flavored and get mixed into water. Call your
surgeon for his or her recommendation in terms of brand and dosage.
Checking out fiber-filled foods
Follow these fiber tips for the best results:
✓ Eat at least five portions of fruits and vegetables per day. You can
increase your intake by adding vegetables to pasta sauces and soups
and having fruit for dessert or a snack.
✓ Look for breakfast cereals with at least 5 grams of fiber per serving.
✓ Swap white bread for 100 percent whole-grain bread. Avoid breads with
the word enriched in the ingredient list.
✓ Try brown rice instead of white rice.
✓ Experiment with less-popular whole grains like quinoa, barley, and
bulgur.
✓ Give up white pasta for whole wheat.
✓ Include beans in soup and salads.
When trying to increase your fiber intake, remember that refined processed
and refined foods are low in fiber. Consider an apple: A medium apple has 3.3
grams of fiber, a half cup of applesauce has 1.5 grams of fiber, and a half cup
of apple juice has a mere 0.1 grams. Whole foods or foods that are closer to
their natural state are higher in fiber as well as many other nutrients that are
stripped out by the refining process.
A couple of words about increasing the fiber in your diet:
