"Sooo, is fiber like the new fat?"

Hubby: Sooo, is fiber like the new fat?
Me: No, fiber is good for you!
Hubby: There’s types of fat that are good for you, too.
Me: ::blink::::smile::: Touche, hubby! Touche!

This was our conversation last night as I pieced apart the ingredients of our Fiber Gourmet Mac-mmm-Cheese (that’s what it’s called, I swear!). Hubby listens to all my nutrition babbling…I’m IMPRESSED! Keeper? Keeper!

See? It really is called “Mac-mmm-Cheese”!

And the label….

Check it out — 18 grams of fiber and the 2nd ingredient is Modified Wheat Starch (aka Resistant Starch)

Keep reading to see why this is NOT preferred!!! Though, it made a pretty tasty dinner mixed with some naturally high-fiber peas 😉

Nom nom nom!

So, my dinner was, approximately, 892 grams of fiber. Not really, but it was a lot, from nature’s sources or otherwise!

Sooo, you guys are smart cookies, I tell ya! Great comments on yesterday’s post! A few clarifications and additions, however…

The recommended intake, according to the ADA, is 14 grams of fiber per 1,000 kcals consumed (or 25 grams a day for adult females and 38 grams a day for adult males) [1].

Bulk laxatives and fiber supplements have not been studied for physiological effectiveness [1].

White flour comprises 16% of our nation’s fiber intake while white potatoes comprise 9% — these large percentages are due to the extremely high intake, not the concentrated fiber content as neither is considered high-fiber foods [1].

Legumes comprise 6% of our nation’s fiber intake – a low representation given that legumes are one of the best, if not THE best, source of dietary fiber in the diet [1].

10% of our nation’s fiber intake comes from fruit consumption [1].

The definition of “dietary fiber” is: material isolated by analytical methods approved by the Association of Official Analytical Chemists”. Dietary fiber includes: cellulose, B-glucans, and fiber contained in oat and wheat bran [1].

“Potential functional fibers include isolated, nondigestible plant (eg, resistant starch, pectin, and gums), animal (eg, chitin and chitosan), or commercially produced carbohydrates (eg, resistant starch, polydextrose, inulin, and indigestible dextrins) [1].”

And going back to organics and safety, I purchased some produce wash last weekend at Whole Foods. Morgan has the same wash I got, and she talks on WHY produce wash is a smart move! I’ve been using it on all my produce that is eaten whole, without the skin or outer layer removed. I’m really enjoying it! I’ve never found fruit and vegetable wash (or maybe I just haven’t looked closely enough!), and maybe you haven’t either. So, here’s a produce wash recipe!

Homemade Produce Wash Recipe

1 cup water
1 cup vinegar
2 Tbsp baking soda
2 Tbsp lemon juice

Directions: Mix ingredients then pour in clean spray bottle. Spray fresh vegetables & fruit generously. Sit for 5 minutes then rinse off well.

* Note: Make sure to first mix ingredients in deep container since there will be some fizzing from the baking soda & vinegar.

The fruit and vegetable wash I purchased contained a similar line-up of ingredients — very acidic and citrus-smelling. Next time, I’ll be making my own produce wash solution! 🙂

Question: In which state do you currently reside? If you’re outside of the US, what country do you live in?

If I’m not around later today, I’m probably doubled-over with some serious bowel upset after last night’s fibrous supper!

[1]. Position of the American Dietetic Association: Health Implications of Dietary Fiber. Journal of the American Dietetic Association. October 2008.

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50 Comments

  1. January 13, 2010 / 5:52 am

    Thanks for the fruit & veggie wash! I’ve never heard of that mix before 🙂

  2. January 13, 2010 / 5:58 am

    Oh my goodness! If I ate that much fiber in one sitting, I would be doubled over! I think that company is taking a good thing too far. Although, my tummy is very delicate when it comes to fiber intake so maybe I’m not the best example.

    Thanks for the veggie wash recipe! I’m going to buy a spray bottle and make that!!

  3. January 13, 2010 / 6:44 am

    You are so knowlegable!! Can I step into your brain?? This is a great post on fiber. Thankfully my daily fiber comes in the form of leafy greens, other veggies, whole grains an of course legumes….I love those foods, so it is easy to get my RDA.
    Thanks for the recipe on the wash, so easy and inexpensive to make. I have some pre-made stuff but I am lazy about using it. When I use this stuff up I should make my own.
    Now I am heading over to your last post……gosh I wish I had more time on my computer!!!

  4. January 13, 2010 / 6:47 am

    Mmmmm…love that big pot of mac n’ cheese. Even if it is a bit too fiberific 🙂 What is it about mac n’ chese + peas that is so comforting?

    Love it that some of your nutrional babble was absorbed by the hub! 🙂

  5. January 13, 2010 / 6:54 am

    Nice post. I am glad you are letting this information be known to the public, as I’m so sick of people telling me, “Look Gina, lots of fiber in this juice!” haha, ummm, no, not really. Although I have read a couple articles that seem to back up the idea that inulin should be counted as fiber. In fact, one of the women who talked at the ADA conference in Denver said that inulin should be counted as fiber….so I’m still up in the air about it.

    Thanks for the spray ingredients. I am going to do that today! I have actually always wanted a recipe for good fruit/veggie spray.

  6. January 13, 2010 / 7:03 am

    KY here. And labels? You have to take what they are writing with a grain of salt!

  7. January 13, 2010 / 7:15 am

    Have I already told you that I love your posts…because I do 🙂 Great post…and like the cute conversation between you and Hubby!! Wow – that IS a lot of fiber!! In terms of Pasta, what do you think of Annies Mac & Shells – I’ve heard sooo much about it and seen it at the store – finally – does it taste just like good ole’ Mac & Cheese? 😉

  8. January 13, 2010 / 7:20 am

    That was a lot of fiber! I have some wraps that have 12 grams of fiber, but I guess I really need to work hard on making sure I have more natural sources and not supplemented ones. I keep toying with getting a grain mill and grinding my own wheat for breads, etc but haven’t convinced myself I really have time for that. What do you think of grinding wheat in general?

  9. January 13, 2010 / 7:20 am

    Thanks for the additional fiber info!

    And thanks for the veggie wash ingredients. I do use a veggie wash, but I would much prefer to make my own…

  10. January 13, 2010 / 7:29 am

    Thanks for the homemade produce wash recipe! I usually just give em a quick rinse with water.

    I live in Illinois.

  11. January 13, 2010 / 7:57 am

    I live in PA now and I really don’t like it. I belong in a city! If I could live anywhere, it would be Melbourne, Australia!

  12. January 13, 2010 / 8:02 am

    Thank you so much for the produce wash recipe! I wish I could buy all organic fruits/veggies, but it’s obviously so much more expensive (and I’d have to go to Whole Foods, which is a little bit of a hike). I’m going to try this!

    WOWZA, that is a ton of fiber! Thanks for the info…I really need to track how much fiber I’m getting every day…but I think it’s around 25 grams?

  13. January 13, 2010 / 8:14 am

    Shout out from Singapore 😉

  14. eaternotarunner
    January 13, 2010 / 8:15 am

    I live in Boston, MA. And I never thought about washing my produce in anything other than water!

  15. January 13, 2010 / 8:30 am

    I’ve never heard from produce wash! I always wash my produce in water..

    Hi from Switzerland btw 😉

  16. January 13, 2010 / 8:35 am

    Thanks for the neat tip on the produce wash! My daughter would love that mac & cheese! We’re in Fairfax, Va.

  17. Kenya
    January 13, 2010 / 8:42 am

    Illinois here! South Chicagoland to be more specific 😉 Thanks for the fruit/veggie wash recipe, I am going to try it! I’ve been looking for one for some time now. I WISH I had a Whole Foods near me – the closest one is about a 25-30 minute drive on the highway. I have been making my way to Trader Joe’s, but that really isn’t that close to me either!

    What about the fiber powders you add to water or juices? Is that the same ‘fake’ fiber that appears in yogurts and fiber bars?

  18. January 13, 2010 / 8:48 am

    I like your hubby’s comment on fiber! And I live in Iowa :-).

  19. January 13, 2010 / 9:29 am

    I’m pretty sure I OD on fiber after reading this post. Oops. That would definitely explain a lot….haha.

  20. January 13, 2010 / 9:31 am

    That’s a lotta fiber! So how exactly does the other kind (resistant kind) react in your body?

  21. January 13, 2010 / 9:47 am

    ooo great wash recipe!
    if i had that much fiber.. id be on the toilet like all day!

  22. January 13, 2010 / 10:02 am

    I am going to make the veggie wash this weekend. Great idea and post!

    I am in CT…Home of cold and snow right now.

  23. January 13, 2010 / 11:02 am

    Your hubby is a keeper! Major fiber- I love the name of that mac 🙂

    Never heard of a wash- I just run everything under the water….

  24. January 13, 2010 / 11:09 am

    I would love a huge bowl of mac and cheese right now…

    You and the hubs are too cute btw… but where is my daily lily pic? hmmmmm

    I live in NY =)

  25. January 13, 2010 / 11:50 am

    I love when someone makes a sandwich at your house and things they are being all healthy and suffer later since they didn;t realize you use really high fiber bread! No joke. I also make french toast this way once, left the room and some guys gobbled it down. They were sooo sorry later. I love the peas in the mac and chesse (or mmmmcheese) it looks good.

  26. January 13, 2010 / 12:31 pm

    What is the benefit of using the veggie wash as opposed to just rinsing well?

  27. January 13, 2010 / 1:22 pm

    Thanks for the spray ingredients, making my own will save me a ton of money. Any suggestions on dilution rates for leafy veggies in a tub of water?

  28. January 13, 2010 / 1:26 pm

    Nicole – thanks for the wash recipe! My hubby was just questioning if I washed my bagged spinach, and I said no – he suggesting using dish soap which kind of made me throw up in my mouth a little!

    Now I need to get a spray bottle!

    Land of Lincoln – Illinois! 😀

  29. Stef @ moretolifethanlettuce
    January 13, 2010 / 2:13 pm

    i’m in good ol california! interesting fiber deets, your blog is informative as always!

  30. January 13, 2010 / 2:53 pm

    Aww, hubby is definitely a keeper! 🙂 Thank you so much for the veggie wash formula, I’ll be making this soon! I just have a couple of questions on it: (1) is it okay if the bottle is clear or does it have to be dark so light can’t penetrate?, and (2) how long does it last? Thanks so much, Nicole, I can’t wait to start using it!

    I’m in upstate NY…and it’s absolutely freezing outside!

  31. January 13, 2010 / 2:54 pm

    Thanks for the veggie wash! I normally just wash my fruits and veggies with water but sometimes I feel like its not enough.

    I live in Las Vegas, Nevada. Think you already knew. haha.

  32. January 13, 2010 / 3:19 pm

    Love the fiber information. Thanks so much. I love coming to your site and learning all sorts of cool things=) Also that veggie wash is right up my alley. Im gonna make a bunch of it tonight! Thanks for that recipe. I live in Los Angeles, CA. Great looking mac and cheese dish too btw!

  33. January 13, 2010 / 5:59 pm

    That mac & cheese looks so delicious!! Holy fiber!! 🙂

  34. January 13, 2010 / 6:16 pm

    Thanks for the veggie wash recipe!! Ive never thought of making my own, but its such a good idea.
    Im Canadian!! Living just outside of Vancouver BC.

  35. January 13, 2010 / 7:05 pm

    oh that’s fascinating to see where most people get their fiber from!

  36. January 13, 2010 / 9:05 pm

    Thanks for tagging me in your post!!! I really appreciate it!!

    Where did you find that high fiber mac-mmm-cheese? I’d love to try it!

  37. January 13, 2010 / 9:23 pm

    I LOVE mac and cheese! I love how you added peas to the meal- peas are so yummy. I love eating frozen peas right out of the bag – but next time I am adding them to my mac and cheese. Great blog! It’s awesome! I have a feeling I could learn a ton from you. And thanks for that recipe for the produce wash. I have been using Veggie Wash (stuff I bought at the grocery store), but if I can make the same stuff at home (and for less money), then that’s a huge win! Thank you! I look forward to reading more of your blog 🙂

  38. January 13, 2010 / 9:31 pm

    I just did a double take on the Mac & Cheese label.

    And it’s Delaware! ’tis the location where I am currently plopped on couch.

  39. January 13, 2010 / 10:33 pm

    I never knew this before,thanks for sharing fruits & veggie wash recipe..

  40. January 14, 2010 / 5:38 am

    great post about fiber!! and i’ve never seen a recipe for homemade veggie wash so thank you for that!!

  41. January 14, 2010 / 6:22 am

    Wow. That is a lot of fiber. You are one brave, brave woman.

    I saw the produce wash at Whole Foods the other day but didn’t buy it. Thanks for the homemade recipe! It’s so easy and so much cheaper than buying a bottle.

  42. January 14, 2010 / 9:38 am

    I have just found your blog and wanted to say I LOVE IT and keep up the good work.
    Thank you for posting the home made fruit and veggie wash. I feel as though water alone does not get my produce clean enough and I hate to buy products I am not exactly sure what is in them. This is perfect!

    • Nicole
      Author
      January 14, 2010 / 5:38 pm

      Thank you so much! Hope the wash works well for you! 🙂

  43. January 16, 2010 / 8:18 am

    I am actually in love with Fiber Gourmet Mac n Cheese. I know I eat WAY over the fiber limit in a day, but it never upsets my stomach, so would it still be bad to overdose?!

  44. March 15, 2014 / 6:40 pm

    I don’t know if fiber is the new fat. Fiber is definitely an essential nutrient that helps to clean the intestines and control nutrient absorption. Fat does get a bad wrap because most of the fat we are eating is from processed foods. These fats are bad. Fats in plant based whole foods are awesome though.

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