Why Soluble Fiber Matters + My Roasted Brussel Sprouts Recipe!
Dear friends,
Let's talk about soluble fiber, why it matters, and how to include more of it in your diet
A new study from February 2022 revealed that an increased intake of soluble fiber was linked with a decreased risk of dementia.
In the modern Western world, we could eat a lot more soluble fiber than we do. Not only does soluble fiber improve cholesterol levels and cognitive functions, but now we also know that it improves rates of dementia.
Read on to find out which foods contain high levels of soluble fiber, and to receive my Roasted Brussel Sprouts with Cumin & Garlic recipe from my cookbook Heartful Kitchen.
Easily Digested Soluble Fiber Foods
Soluble fiber is fiber that dissolves in water. It's highly important to our gut and digestive health.
Here's a list of easily digested soluble fiber foods to include in your diet:
Brussels sprouts
Avocados
Sweet potatoes
Broccoli
Turnips
Pears
Figs
Apricots
Blueberries
Nectarines
Carrots
Flax
Sunflower
Hazelnuts
**Please note that nuts and seeds are more easily digested if soaked.
Heartful Kitchen
Looking for simple and delicious recipe ideas to support your soluble fiber intake?
Check out my cookbook, Heartful Kitchen: A Cookbook For Every Body.
The Study: Food For Thought
In a study published last month, on February 22, 2022, researchers found that higher levels of dietary fiber are associated with a reduced risk of developing dementia.
In a large-scale study, over 3,500 Japanese adults completed a dietary survey and were then followed up for two decades.
Adults who consumed more fiber, particularly soluble fiber, were less likely to go on to develop dementia.
View the study and learn more.
Roasted Brussel Sprouts with Cumin & Garlic
High heat intensifies Brussel sprouts' natural sweetness, and the smoky cumin and tart lemon balance it out.
I suggest doubling this recipe, as it's a popular dish, packed with a punch of flavor!
Ingredients:
1 pound Brussels sprouts, about 4 to 5 cups
1 tablespoon plus 1 teaspoon extra-virgin coconut oil or ghee
1 teaspoon whole cumin seeds
2 cloves garlic, minced
¾ teaspoon lemon juice
¾ teaspoon high-mineral sea salt
Directions:
1. Preheat oven to 400°.
2. Prepare Brussels sprouts: Slice off tiny root ends and remove any withered outer leaves. If sprouts are less than ¾-inch in diameter, leave them whole. If larger, cut them in half through the root end.
3. Line a baking sheet with parchment paper. Spread the sprouts out and roast for about 10 minutes. Remove from oven. (Leave oven on.)
4. Melt coconut oil or ghee over medium heat in a small sauté pan. Add cumin seeds and sauté until they start to sizzle ever so slightly.
5. Drizzle sprouts with the oil-seed mixture, sprinkle with garlic, and toss to coat.
6. Return sprouts to oven and roast another 8 to 15 minutes, depending on size, until caramelized and slightly tender in the center.
7. Remove from oven, and sprinkle with lemon juice and salt. Devour!