14 Ways To Add Fiber To Your Baking For Health
Gain 8 Health Benefits Adding Fiber to Your Baking
We used to only think of fiber to help us keep full, an aid for weight loss, to relieve constipation, to prevent bowel cancer, lower cholesterol and control blood sugar.
We also used to think that the fiber we eat is not broken down at all.
These days, we know there are two types of fiber, Soluble Fiber, and Insoluble Fiber and they both have essential health benefits.
Insoluble fiber doesn’t get broken down and adds bulk for a smooth bowel movement, no straining or painful hemorrhoids. You just sit and out it all plops. To get this effect, don’t forget to drink water just as it is or as a hot drink or diluted with juice. Full strength juice has too much sugar so dilute for your overall health especially for fat loss.
The other type of fiber called Soluble Fiber attracts fluid creating a sticky gel. This type of fiber helps you to feel full, bind cholesterol and send it on its way.
Soluble fiber has other vital roles to play in diabetes sugar control. We mentioned earlier Soluble Fiber forms a gel with food such as sugar, and this stops the sugar rush leading to high sugar levels. Soluble Fiber helps to slow sugar release into the blood stream, and this is good for diabetes control.
There are even more reasons to add Soluble Fiber to your diet because it increases the good bacteria in your gut, we’ll get to that later.
Eat More Soluble Fibre to Reduce Belly Fat, here’s how.
First, let’s consider Soluble Fibre and belly fat. One study with over 1000 participants looked at how soluble fiber intake can decrease belly fat. Just a small change in the diet can make a big difference to your health.
Eating two small apples, one cup of green peas and one-half cup of pinto beans per day and 30 min exercise a few times a week reduced belly fat by 4%. These foods added only 10g of soluble fiber, so it takes minimal effort to eat this amount.
What if you don’t like peas, apples or pinto beans. No problem, look at the list here and take your choice as long as you add 10 grams to your daily diet.
Add Fiber To Your Diet For Good Gut Health
In recent years we have learned about the importance of fiber to feed the good bacteria in our gut.
Feeding the good bugs in our gut builds a stronger immune system and helps to reduce inflammation.
The presence of inflammation starts the slow road heart disease, diabetes, and cancer.
24 Foods To Fight Inflammation
Back to the Fiber Story, we used to think we needed 25-30 grams of soluble and insoluble fiber every day even though most Americans are eating less than half the amount. Maybe we should be eating even more given the new role of fiber for good health.
The message is clear; we need to eat more fiber. I hear you say that you don’t want to eat more, wholegrain cereals, fruits, and vegetables.
Sneaky ways to add fiber to your baking.
Your family won’t know the difference, and if you are a commercial baker, you can promote the added fiber for the extra health benefits.
14 ways to add fiber to your baking for a healthy gut
- Replace fruit puree with other fluids
- Add fruit to the mix
- Add vegetables to cakes and muffins
- Add veggies to your bread
- For fruit and vegetables given then a good scrub and leave the skin on
- Choose wholemeal flour
- Add wheat germ, 1-2 TB and soak before adding
- Add 1-2 TB of seeds such as flax, sunflower seed to the mix or as a topping to bread, muffins, and cakes
- Add 3-4 TB nuts to the mix
- Add 2-4+ TB Quinoa, Amaranth, Spelt and Kamut
- Add 1/2 cup of dried fruit
- Add bran or psyllium, 1-2 TB and soak before adding to the mix
- Choose recipes with wholemeal and wholegrain ingredients
- Bake recipes with rolled oats
When you replace wholemeal flour with all-purpose white flour, practice ingredient swapping. Take your favorite recipes and replace the all-purpose flour with some wholewheat flour. Experiment first replace 1/4 of the plain flour and then if that’s OK, next time replace 1/3.
Enjoy baking with increased fiber, experiment a little and make changes gradually. Your gut bugs will love you for increasing the fiber in your diet.
Save time baking with these ideas for batch baking and how to freeze different baked foods for best results.