Q: I read that eating more fiber decreases our risk for becoming overweight or obese. Is that true?

A: A recent study, published in the Journal of the American Dietetic Assn., examined the relationship between diet and BMI (body mass index). In men, the result showed an increased percent of dietary fat was most strongly associated with a greater BMI. While higher fiber was correlated with a lower BMI, the association did not reach statistical significance. By contrast, the women in this study who consumed more fiber were much less likely to be overweight or obese, but the correlation with percent of fat intake and body weight was much weaker than in men and not statistically significant.

In the study, the women who consumed a diet high in fat, as well as fiber, were more than three-and-a-half times as likely to be overweight or obese as those who consumed a diet high in fiber and low in fat. However, the women who consumed a low-fat diet that also was low in fiber were about five times as likely to be overweight or obese as those who consumed a low-fat and high-fiber diet.

The data from this study, combined with other studies, strongly suggest that both men and women would be far less likely to become overweight or obese if they consumed diets with a lot more fiber and a lot less fat than is the norm today.

Q: Where do you find fiber?

A: Fiber is found in whole plant foods:

¢ Whole-grain foods, including breads, cereals (hot and cold), pasta, popcorn and rice

¢ Beans, peas and lentils

¢ Nuts and seeds

¢ Fruits and vegetables

You won’t find fiber in meat, poultry, milk, dairy products or fats. You also won’t find much of it in your favorite baked goods that are usually made with sugar and white flour.

Q: How do you eat more fiber?

A: The best way to get more fiber in your diet is to start switching out low-fiber carbs and other foods for those that are higher in fiber. It is not as hard as you think. Here are a few examples:

¢ Switch from white pasta to whole-grain pasta.

¢ Switch from white rice to brown rice.

¢ Eat beans a few times a week in place of your usual choice of chicken or beef.

¢ Get enough fruits and vegetables. The current daily recommendation is about 4 1/2 cups, which is about 1 1/2 cups or a half-plate at each meal.

If you’re interested in some new whole-grain recipes, we just received the 2005 Kansas Wheat Commission Recipe booklet that is featuring whole grains this year. Stop by K-State Research and Extension-Douglas County, located on the Douglas County 4-H Fairgrounds, to pick up a copy.

Here are some other high-fiber recipes that you may enjoy:

Pear almond salad

2 cups romaine lettuce

1/4 cup sliced green onion

1/2 carrot, grated

1/4 cup diced tomato

1 pear, sliced

1 tablespoon toasted almond slices

Balsamic vinegar to taste

Black pepper to taste

Wash and chop lettuce. Place on large dinner plate. Top the lettuce with green onion, grated carrot, tomato and pear slices. Chill until ready to serve. Top with almonds, vinegar and black pepper when ready to serve. Serves one. Nutritional analysis for each 3 cup serving: 227 calories, 5 g fat, 0.5 g saturated fat, 0 g trans fat, 0 mg cholesterol, 63 mg sodium, 45 g carbohydrate, 12 g fiber, 5 g protein.

Penne with lentils

1 cup dry lentils

8-ounce package dry penne

26-ounce jar pasta sauce

1 teaspoon Italian seasoning

4 tablespoons Parmesan cheese

Bring water to a boil in a large pan over high heat. Add the lentils and lower heat to medium. Cook lentils for 5 minutes then add pasta. Cook until pasta and lentils are done, about 10 minutes. Drain in colander.

Place the same pot back on the stove and add the pasta sauce and Italian seasoning. Bring to a boil then add the pasta and lentils. Heat through; serve with Parmesan cheese on top. Serves 5. Nutritional analysis for each one-cup serving: 385 calories, 2 g fat, less than 1 g saturated fat, 0 g trans fat, 0 mg cholesterol, 501 mg sodium, 71 g carbohydrate, 16 g fiber, 16 g protein.

Pumpkin raisin oatmeal

1 tablespoon seedless raisins

1/4 cup pumpkin puree

1/2 teaspoon pumpkin pie spice or cinnamon

1/2 cup oatmeal, uncooked

1 cup water

Topping: 1 cup skim milk

Combine raisins, pumpkin, spice, oatmeal and water in a 1 1/2-quart microwave-safe dish. Microwave on high power for 3 to 4 minutes. Stir well and serve with skim milk. Serves one. Nutritional analysis for each 1 1/2 cup serving: 286 calories, 3 g fat, less than 1 g saturated fat, 0 g trans fat, 5 mg cholesterol, 113 mg sodium, 51 g carbohydrate, 6 g fiber, 15 g protein.