A Simple Step Toward Better Health

As the weather begins to cool and fall gatherings fill the calendar, it's a great time to think about one nutrient that many Americans don't get enough of: fiber. Whether you're enjoying a tailgate, family cookout, church supper, or holiday meal, adding more fiber to your diet can help support your health while keeping your favorite Louisiana flavors on the menu.

Fiber is a type of carbohydrate found in plant foods such as fruits, vegetables, whole grains, beans, peas, nuts, and seeds. Unlike other carbohydrates, fiber is not fully digested by the body. Instead, it helps support digestion, promotes regularity, and contributes to overall wellness.

A diet rich in fiber offers several benefits. Fiber can help you feel full longer, which may support healthy weight management. It also helps maintain healthy blood cholesterol levels, supports heart health, and can help regulate blood sugar levels. Additionally, fiber plays an important role in maintaining a healthy digestive system.

Despite these benefits, most adults consume only about half of the fiber they need each day. Women should aim for approximately 25 grams of fiber daily, while men need about 38 grams. The good news is that increasing fiber intake does not require dramatic changes.

This fall, try these simple ways to add more fiber to your meals:

• Add beans or peas to soups, stews, gumbo, and chili.
• Choose whole-grain breads, cereals, rice, and pasta when possible.
• Leave edible peels on fruits and vegetables.
• Enjoy fresh seasonal produce such as sweet potatoes, apples, pears, pumpkins, and winter squash.
• Snack on nuts, roasted chickpeas, or air-popped popcorn instead of chips.
• Include a serving of beans several times each week.

When increasing fiber intake, do so gradually and drink plenty of water. This allows your digestive system time to adjust and helps fiber do its job effectively.

So how about a recipe?

One easy way to boost fiber while enjoying a taste of Louisiana is with this hearty bean salad. It's colorful, affordable, and perfect for potlucks, tailgates, or as a side dish alongside grilled meats.

Louisiana Three-Bean Salad

Ingredients

• 1 (15-ounce) can red kidney beans, drained and rinsed
• 1 (15-ounce) can black-eyed peas, drained and rinsed
• 1 (15-ounce) can white beans (Great Northern or cannellini), drained and rinsed
• 1 cup chopped bell pepper
• ½ cup chopped green onions
• ½ cup diced celery
• ¼ cup chopped fresh parsley
• 2 tablespoons of olive oil
• 2 tablespoons apple cider vinegar
• 1 teaspoon Creole seasoning
• ½ teaspoon garlic powder
• Black pepper to taste

Directions

1. In a large bowl, combine beans, bell pepper, green onions, celery, and parsley.
2. In a small bowl, whisk together olive oil, vinegar, Creole seasoning, garlic powder, and black pepper.
3. Pour dressing over bean mixture and toss gently to coat.
4. Cover and refrigerate for at least 30 minutes before serving.

Makes: 8 servings

Nutrition Highlight: Each serving provides approximately 6-8 grams of fiber, making it an easy way to help meet your daily fiber needs.

This fall, challenge yourself to include one fiber-rich food at each meal. Small changes can add up to big benefits for your digestive health, heart health, and overall well-being. By choosing more fruits, vegetables, whole grains, and beans, you can enjoy the flavors you love while giving your body the fiber it needs to thrive.

For more information on nutrition, healthy eating, and food preparation, contact your local LSU AgCenter office or visit our website at www.lsuagcenter.com