Most Americans only get half of the recommended 25 grams of fiber per day, which isn't surprising when you consider how much fast food we eat, and how non-nutrient dense fast food is. Luckily it's not hard to get your 25 grams of fiber in if you try!
Fiber is so beneficial...helps with digestion, lowers blood cholesterol levels (reducing the risk of heart disease), helps manage blood sugar levels, and can help with weight loss (fiber makes you feel full longer).
My mom has been making Bran Muffins for us since i can remember. They are so healthy and SO delicious. These are a great snack, breakfast, or side dish to any meal. Each muffin has 5 grams of fiber which is great!
All Bran Muffins
1 1/4 cups whole wheat flour
1/2 cup brown sugar
1 TBS baking powder
1/4 tsp salt
2 cups of All Bran Cereal (ready to eat)
1 1/4 cups skim milk
2 egg whites
1/2 cup applesauce
1/2 tsp cinnamon
Stir together flour, sugar, baking powder and salt. Set aside.
In a large mixing bowl combine all Bran cereal and milk. Let it stand about 2 min or until cereal softens. Add egg whites and applesauce. beat well. Add flour mixture sirring only until combined. portion evenly into 12 2 1/2 inch muffin pan cups coated with cooing spray.
Bake at 400 degrees for 20 min or until golden brown. Serve warm
Makes 12 muffins
Nutrition info: 124 calories, 1 gram of fat, 29 grams of carbohydrates, 5 grams of fiber, 4 grams of protein.
This is another great recipe to double and freeze. These muffins are great quick breakfast to pull from the freezer and heat up in the microwave.
Where else can you find fiber? whole grains, beans, legumes, fruits, vegetables, nuts, and berries.
**it is important to note that as you increase your fiber intake you should increase your water consumption as well. Your body will need more water to process the increase in fiber.