1.0HappyCowhttps://www.happycow.net/blogTatianahttps://www.happycow.net/blog/author/Tatiana/rich600338<blockquote class="wp-embedded-content" data-secret="ySxi34xmuf"><a href="https://www.happycow.net/blog/fiber/">Fiber</a></blockquote><iframe sandbox="allow-scripts" security="restricted" src="https://www.happycow.net/blog/fiber/embed/#?secret=ySxi34xmuf" width="600" height="338" title="“Fiber” — HappyCow" data-secret="ySxi34xmuf" frameborder="0" marginwidth="0" marginheight="0" scrolling="no" class="wp-embedded-content"></iframe><script type="text/javascript"> /* <![CDATA[ */ /*! This file is auto-generated */ !function(d,l){"use strict";l.querySelector&&d.addEventListener&&"undefined"!=typeof URL&&(d.wp=d.wp||{},d.wp.receiveEmbedMessage||(d.wp.receiveEmbedMessage=function(e){var t=e.data;if((t||t.secret||t.message||t.value)&&!/[^a-zA-Z0-9]/.test(t.secret)){for(var s,r,n,a=l.querySelectorAll('iframe[data-secret="'+t.secret+'"]'),o=l.querySelectorAll('blockquote[data-secret="'+t.secret+'"]'),c=new RegExp("^https?:$","i"),i=0;i<o.length;i++)o[i].style.display="none";for(i=0;i<a.length;i++)s=a[i],e.source===s.contentWindow&&(s.removeAttribute("style"),"height"===t.message?(1e3<(r=parseInt(t.value,10))?r=1e3:~~r<200&&(r=200),s.height=r):"link"===t.message&&(r=new URL(s.getAttribute("src")),n=new URL(t.value),c.test(n.protocol))&&n.host===r.host&&l.activeElement===s&&(d.top.location.href=t.value))}},d.addEventListener("message",d.wp.receiveEmbedMessage,!1),l.addEventListener("DOMContentLoaded",function(){for(var e,t,s=l.querySelectorAll("iframe.wp-embedded-content"),r=0;r<s.length;r++)(t=(e=s[r]).getAttribute("data-secret"))||(t=Math.random().toString(36).substring(2,12),e.src+="#?secret="+t,e.setAttribute("data-secret",t)),e.contentWindow.postMessage({message:"ready",secret:t},"*")},!1)))}(window,document); /* ]]> */ </script> Fiber is a group of indigestible saccharides (i.e. carbohydrates)  from plant foods that help regulate digestion and bowels, regulate hunger and satiety (which may help promote a healthy weight), lower cholesterol, reduce risk of certain cancers, and help regulate blood sugar.  Many assume that vegetarian diets automatically meet recommendations for fiber (usually around 20-35 grams/day, based on individual needs) due to the plant-based nature of the diet.  However, just being a vegetarian does not guarantee adequate fiber intake.   A vegetarian who chooses a large percentage of refined grains, sugars, and processed foods, may find their diet lacking in fiber (and a whole host of other nutrients, but hey, that’s another blog!). Refined grains are those that have been processed to remove the germ and the bran (where the vast majority of your fiber and vitamins and minerals come from), leaving only the starchy endosperm behind.   Some examples of refined grains are:  white bread, sourdough bread, white rice, and white pasta.  A good way to check if your grains are whole is to look at your ingredient list.  You want your first ingredient to be a whole grain, such as whole wheat flour.   Does this mean every grain you eat has […]https://www.happycow.net/blog/wp-content/uploads/2008/06/wheat.gif