Fiber for Cooking?

Article written by Germaine Guzman.

You may have read the title of this article and thought that it sounded a bit strange but in reality using fiber in cooking is just another way to help you reach your fiber goals. In a previous article we discussed fiber in detail (refer to ‘Hope you’ve had your Fiber…?’) so we know that dietary fiber should be an essential part of our diet but to re-cap, here are some things you should know:

Fiber comes from foods of plant origin and plays a vital role in the digestive process.¹
It is recommended for males and females to consume approximately 25 - 30g of fiber per day.¹
There are two main types of fiber – souble and insoluble both having different properties and roles in the body.³
The main role of fibre is to keep the digestive system healthy. It also contributes to other processes, such as stabilizing glucose and cholesterol levels.
In countries with traditionally high fiber diets, diseases such as bowel cancer, diabetes and coronary heart disease are much less common than in the west.²
Disorders that can arise from a low fiber diet include: Constipation, Irritable Bowel Syndrome, Diverticulitis, Heart Disease,Obesity, Diabetes and Some Cancers.²

But just how do you get 30g of fiber in each day?

Fibre can be found in a number of different foods including fruit, vegetables, cereals, grains and legumes. But despite the fact that these foods all contain fiber, sometimes we still don’t get enough. So how can we boost our fiber intake in a way that’s not too painful?

One way is to use fiber powder supplements (e.g. Tony Ferguson Fiber, psyllium husks, bran or wheat germ etc) in your cooking. Sound strange? Well fiber can actually be an effective substitute in a number of recipes. How? Well here are some great ways to use fiber in your cooking and boost your intake!

Crumbing

Fibre supplements such Tony Ferguson Fiber makes a fantastic substitute for breadcrumbs. Simply dip your food into some fiber, shake and cook until golden for that delicious crunch! See our online Vienna Schnitzel recipe or our Simply Chicken Schnitzel recipe in the Tony Ferguson Cook Book.

Thickening or bulking

Fiber supplements are great to use as thickening agents. If your stir-fry or casserole needs a little oomph or bulk, try adding a teaspoon of fiber into your dish. We have done this in our Spiced Apricot Chicken online recipe.

Baking

Fiber supplements can also be used for baking not only for increasing your fiber intake but it’s also a fantastic substitute for some of the flour you would normally use in bakery products. At Tony Ferguson, we like to use Tony Ferguson Fiber to make bakery products from our shakes. We have many great recipes on our website for example our Banana Bread, Chocolate Fudge Brownie, Carrot Cake and Apple Cinnamon Slice recipes.

Desserts

Fiber supplements that characterise a fine white powder e.g. Benefibre are very versatile and can be easily incorporated into desserts without noticing there is any fibre in there! More bran type fiber can also be used in some desserts have a biscuit type base.

So remember, fiber is essential for maintaining a healthy digestive system and just because fiber intake is important, doesn’t mean taking fiber has to be boring. Feel free to utilize the recipe section of our website and the Tony Ferguson Cookbook as they provide many creative ideas on how to incorporate a fiber supplement into your cooking. Bon appétit!

References

Nutrient Reference Values for Australia and New Zealand, 2006. Dietary Fibre [Online]. Available at http://www.nhmrc.gov.au/PUBLICATIONS/synopses/n35syn.htm [Accessed 15th June, 2009].
Deakin University – Better Health Channel, April 2008. Fibre in Food [Online]. Available at http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Fibre_in_food?open [Accessed 15th June 2009].
Hark, L., Deen, D., 2007. Nutrition: The definitive Australian guide to eating for good health. Dorling Kindersley Australasia Pty Ltd, Australia.

Last updated 08 September 2009