Insoluble Fiber
- Dr. Kerri Felmlee
- Feb 18
- 2 min read
Fiber is an important part of our diet that comes from plants. Insoluble fiber is a type of fiber that doesn't dissolve in water. Instead, it passes through our digestive system mostly intact, acting like a broom. This can have many benefits for our health.
Health Benefits
Gut Health: Insoluble fiber adds bulk to your stool and helps food move through your digestive tract. This can prevent constipation and promote regular bowel movements.
Weight Management: Foods high in insoluble fiber are often lower in calories and can help you feel full for longer. This can be helpful if you're trying to manage your weight.
Heart Health: Insoluble fiber may help lower your risk of heart disease by reducing levels of harmful cholesterol in your blood.
Diabetes Control: Including insoluble fiber in your diet may help control blood sugar levels, making it beneficial for people with diabetes.
Colon Health: Some studies suggest that a diet rich in insoluble fiber might lower the risk of colorectal cancer, although more research is needed in this area.
Sources
Most plants contain both soluble and insoluble fiber. The examples below are sources rich in insoluble fiber.
Brown Rice: 1/2 cup of cooked brown rice provides 4% of the Total Fiber RDA for men and 6% for women.
Carrots: 1 medium carrot provides 4.5% of the Total Fiber RDA for men and 6.8% for women.
Apple: 1 medium apple with skin provides 11.6% of the Total Fiber RDA for men and 17.6% for women.
Almonds: 1 ounce or 23 almonds provide 4.2% of the Total Fiber RDA for men and 6.4% for women.
Kidney Beans: 1/2 cup cooked kidney beans provide 10.3% of the Total Fiber RDA for men and 15.6% for women.
Recommended Dietary Allowance
TOTAL Fiber intake:
Boys and Girls (9-13 years): About 26 grams of fiber per day. Boys (14-18 years): Around 38 grams of fiber per day. Girls (14-18 years): About 26 grams of fiber per day. Men (19-50 years): Around 38 grams of fiber per day. Women (19-50 years): About 25 grams of fiber per day.
For more information, link to
Online Program: Nutrition & Gut Health
Online Program: Cooking, Healthy Eating, & Food Strategies
1
Searing the Beef
Sear beef fillets on high heat for 2 minutes per side to form a golden crust. Let it cool before proceeding to keep the beef tender.
1
Searing the Beef
Sear beef fillets on high heat for 2 minutes per side to form a golden crust. Let it cool before proceeding to keep the beef tender.
1
Searing the Beef
Sear beef fillets on high heat for 2 minutes per side to form a golden crust. Let it cool before proceeding to keep the beef tender.
1
Searing the Beef
Sear beef fillets on high heat for 2 minutes per side to form a golden crust. Let it cool before proceeding to keep the beef tender.
Notes
1
Season the good fresh beef fillets with salt and black pepper. Heat olive oil in a pan over high heat and sear the fillets for 2 minutes per side until it fully browned. Remove the beef from the pan and brush with a thin layer of mustard. Let it cool.
1
Season the good fresh beef fillets with salt and black pepper. Heat olive oil in a pan over high heat and sear the fillets for 2 minutes per side until it fully browned. Remove the beef from the pan and brush with a thin layer of mustard. Let it cool.
1
Season the good fresh beef fillets with salt and black pepper. Heat olive oil in a pan over high heat and sear the fillets for 2 minutes per side until it fully browned. Remove the beef from the pan and brush with a thin layer of mustard. Let it cool.
1
Season the good fresh beef fillets with salt and black pepper. Heat olive oil in a pan over high heat and sear the fillets for 2 minutes per side until it fully browned. Remove the beef from the pan and brush with a thin layer of mustard. Let it cool.
Instructions
Quality Fresh 2 beef fillets ( approximately 14 ounces each )
Quality Fresh 2 beef fillets ( approximately 14 ounces each )
Quality Fresh 2 beef fillets ( approximately 14 ounces each )
Beef Wellington
Beef Wellington
Fusion Wizard - Rooftop Eatery in Tokyo
Author Name
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Beef Wellington is a luxurious dish featuring tender beef fillet coated with a flavorful mushroom duxelles and wrapped in a golden, flaky puff pastry. Perfect for special occasions, this recipe combines rich flavors and impressive presentation, making it the ultimate centerpiece for any celebration.
Servings :
4 Servings
Calories:
813 calories / Serve
Prep Time
30 mins
Prep Time
30 mins
Prep Time
30 mins
Prep Time
30 mins
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