Tenille Sonnichsen, RD
Soluble Fibre... Your new Best Friend!
Do you have high blood cholesterol, or struggle to control blood sugar levels? Do you have diarrhea or IBS (irritable bowel syndrome)? Maybe you're just trying to increase your fibre intake.
Soluble fibre is one of two types of fibre in food (insoluble is the other type). Soluble fibre can help you lower your cholesterol, control your blood sugar, reduce the symptoms of IBS, feed the probiotic (good) bacteria that live in your gut, and more!
Soluble fibre is found in:
-oats and oat bran
-black beans, lima beans, lentils, chickpeas
-soy nuts and flaxseed
-and much more!
How much fibre do I need?
To help lower serum cholesterol levels, we should aim for at least 10 grams of soluble fibre daily, and a total of about 25-35 grams of total fibre daily. Most foods that contain fibre have both soluble and insoluble fibre.
For more information or if you need more help incorporating more soluble fibre into your diet, contact me today for a dietary assessment!
Lentil Stew Recipe- high in Fibre!
Makes 6 servings
1 ½ cups dry lentils
16oz can diced tomatoes (no salt added for less sodium)
1 medium onion, chopped
1 green pepper, chopped
1-2 stalks celery, chopped
1 tsp soya sauce, reduced sodium
½ tsp salt (omit or reduce for less sodium)
1 ½ tsp dried thyme
1 tsp oregano
2 medium carrots, chopped
Rinse lentils. In a saucepan combine lentils, water, undrained tomatoes, onions, green pepper, celery, soya sauce, salt, thyme and oregano. Bring to a boil; reduce heat to medium. Cover and simmer for 30mins, stirring occasionally. Add carrots and stir. Allow to simmer for 30mins more or until lentils are tender, stirring occasionally. Serve over brown rice if desired. See below for nutrition information.
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Nutrition Facts for Lentil Stew
Serving Size: ⅙ of recipe, without added salt or rice
Amount Per Serving
Calories 189.9 kcal
Total Fat 1.1 g
Saturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 62.5 mg
Total Carbohydrate 35.7 g
Dietary Fiber 9.5 g
Sugars 5.6 g
Protein 11.3 g
Vitamin A 80 %
Vitamin C 45 %
Calcium 5 %
Iron 19 %