As the holiday season approaches, our thoughts often turn to the delicious food that can be a big part of these celebrations. However, it is important to remember that not all holiday foods are created equal. Some are much more nutritious than others. Fiber is an important nutrient that many Americans lack in their diets. By making a few simple changes, you can enjoy your holiday favorites while still getting the nutrients you need.
Why is Fiber so Important?
Fiber aids digestion, promotes gut health, and helps regulate blood sugar. It also reduces cholesterol, helps control weight, and lowers the risk of heart disease and diabetes. Fiber makes you feel fuller longer, improving satiety. Getting enough helps fiber prevent constipation, and improves regularity, and colon health.
Getting More Fiber in Holiday Meals
There are many simple ways to add fiber to your meals. Here are some ideas for your holiday table:
Load Up on Beans
Beans are one of the best sources of fiber. Try incorporating more beans into your holiday dishes in creative ways. Mix kidney, black, pinto, or other bean varieties into stuffing and casseroles for a nutrition boost. Make bean dips like hummus or black bean dip to serve as hearty, fiber-filled appetizers. Bake a tray of fiber-rich baked beans as a side dish.
Choose 100% Whole Grain Options
Whenever possible, switch out refined grains for whole-grain versions. Use 100% whole wheat or multigrain bread for stuffing, croutons, and dinner rolls. Opt for brown rice, wild rice, or quinoa instead of white rice. Prepare whole grain pasta salads and pilafs as sides. Check the ingredients list and look for the terms “whole” or “100% whole” to identify products made with entirely whole grains.
Add More Fruits and Vegetables
Fill up your plate with produce! Fruits and vegetables are fantastic sources of both soluble and insoluble fiber. Roast Brussels sprouts, steam broccoli, prepare green bean casserole, and more. Toss in cranberries, dried fruits, apples, and citrus fruits into stuffing, salads, and relishes. Offer fresh fruit salad or baked fruit desserts. The more fruits and veggies, the better. This will provide a big fiber boost along with vitamins, minerals, and antioxidants.
Give Traditional Dishes a Fiber Remix
You can “sneak” more fiber into classic holiday dishes with simple substitutions. Mash cauliflower into mashed potatoes or add butternut squash for a lower-carb, higher-fiber version. Stir finely chopped mushrooms, carrots, onions, or other vegetables into bread stuffing. Whip lentils, black beans, or edamame into dips and spreads. Blend beans or lentils into gravies and sauces. Get creative and come up with your own fiber-filled twists on traditional recipes!
Offer Fiber-Filled Beverages
Don’t forget about drinks – they can contribute fiber, too! Make a pitcher of antioxidant-rich green smoothies blended with spinach and kale to serve before dinner. Simmer mulled apple cider with cinnamon sticks and dried apples. Offer coffee and tea with cinnamon sticks or whole spices to place in the hot beverages.
Key Takeaways
Increasing fiber in your holiday meals has many benefits, such as improved digestion, balanced blood sugar, lower cholesterol, and more. During the holiday season, when rich and decadent dishes are everywhere, fiber-rich ingredients like whole grains, legumes, and vegetables can help you maintain a healthy balance. With a few easy tweaks, you can increase the fiber content of your festive meals this season for better health!
